Nutrisystem review: The key to losing weight—and keeping it off
Nutrisystem is a smarter weight-loss program that users enjoy.
17 January, 2021
Credit: Nutrisystem
- The societal and economic consequences of obesity cannot be ignored.
- The economic impact is up to $190 billion every year in America.
- Americans spend up to $2.5 billion each year on popular weight-loss programs.
<p>Weight loss is big business. Thousands of influencers try to coax you in with brightly colored videos and overproduced photos on Instagram. They guarantee their method works for everybody. Nutrition is too complex for a one-size-fits-all plan, however. We all have different bodies with varying metabolism rates. An individualized program is more beneficial than a cookie-cutter program.</p><p>If you've ever tried to lose weight, you know how frustrating it is. We begin a program with enthusiasm and commitment only to trail off in a few weeks. That's the problem with many weight loss programs: they're like filler calories that taste good at first, only to leave you feeling hungry. </p><p>Nutrisystem was created in the 1970s by Harold Katz. The entrepreneur was living on a liquid-based diet for weight loss. While this method worked to some degree, Katz realized people want to eat real food. He spent years tweaking his system in order to help people feel sated, enjoy their food, <em>and</em> lose weight. </p><p>What Katz realized—what has made Nutrisystem successful in helping people lose weight for nearly five decades—is that people need personalized plans. Nutrisystem is a diet plan service with a variety of pre-packaged, ready-to-eat food, delivered at your door. The menu includes everything from burgers, pizzas and pasta to chocolate desserts and beverages. However, everything is provided following a plan of portion control and healthy eating.</p><p>Nutrisystem's Personal Plans provide six small meals a day that are nutritionally balanced for your body. With hundreds of choices designed by expert chefs, variety will never be an issue. And the free weight loss app that accompanies each plan keeps you engaged with your program. </p><p>Sure, there are universal principles to weight loss, such as lowering your calorie intake. This is no starvation diet. Finding a diet that both satisfies daily caloric intake and keeps you engaged in a long-term commitment is challenging. This is where Nutrisystem excels. </p>
<p><em></em><a href="https://thehealthmania.com/nutrisystem-promo-code/" target="_blank"><em>See Nutrisystem testimonials and check the latest prices here.</em></a></p>
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Credit: Nutrisystem
<h3>The economics of obesity</h3><p>The obesity crisis in America has profoundly changed the health of our nation. Two-thirds of American adults are now overweight or obese. Excess body weight creates numerous health problems, such as increased risk for heart disease, hypertension, cancer, sleep apnea, stroke, and type 2 diabetes. Tragically, the steep rise in obesity rates can, in large part, be traced back to the surge in processed foods made with filler ingredients, questionable preservatives, and excessive sugars. </p><p>That's part of what makes losing weight so difficult. Supermarket shelves are stocked with processed foods. A whopping 74 percent of packaged foods contain added sugars, which are conveniently disguised under 61 different names, including dextrose, maltose, and treacle. You shouldn't have to play detective every time you go to the grocery store. </p><p>Obesity has real-world consequences. Every year, up to $6.38 billion is lost in productivity costs due to obesity-related absenteeism. That number only accounts for people taking off of work. Overall, obesity-related costs in America are estimated to be $147 billion every year. One <a href="https://www.hsph.harvard.edu/obesity-prevention-source/obesity-consequences/economic/" target="_blank">study</a> shows that cost was $190 billion in 2005. </p><p>Overweight citizens are also more likely to suffer from poor mental health. The combination of poor self-image, social stigma, lack of exercise, and biological issues due to obesity increase the likelihood that someone will be anxious or depressed. This creates a crippling feedback loop: diets high in sugars and carbohydrates, which are fueling the rise in obesity, are <a href="https://bigthink.com/21st-century-spirituality/your-diet-might-be-causing-anxiety-and-depression" target="_self">also linked</a> to poor mental health. </p><p>Many people want a solution that works. In 2014, Americans spent roughly $2.5 billion on commercial or proprietary weight loss programs. As a society, we pay the price of obesity in the form of work absenteeism, inflated health care costs, and mental health issues, and we pay trying to solve it. Finding a solution to this problem is of utmost importance. </p><p><em><a href="https://thehealthmania.com/nutrisystem-reviews/" target="_blank">Huge savings — Click here to buy Nutrisystem on sale.</a></em></p>
<h3>Losing weight—and keeping it off</h3><p>Calorie in, calorie out is a simplistic approach to weight loss. We have different metabolism rates; the constitution of our microbiomes vary. Calorie-counting is one method that's nearly guaranteed to fizzle out. This method also overlooks one of the most important aspects of weight loss: food is emotional. Few people stick to diets they don't enjoy.</p><p>This is where Nutrisystem comes in. Instead of a false promise of rapid weight loss, the Nutrisystem Personal Plan is designed to help you lose a healthy 1-2 pounds every week while enjoying your favorite foods. More importantly, the weight stays off. </p><p>What you won't get in your Nutrisystem deliveries are excess fillers and hidden sugars prevalent in packaged foods. There are no artificial flavors or sweeteners, high-fructose corn syrup, trans fat, or artificial colorings. You'll never receive deep-fried foods, fatty cut meats, potatoes, full-fat dairy, pasta, or ice cream. Every meal is created by an expert chef and all plans are reviewed by a Science Advisory Board. </p><p>If you suffer from type 2 diabetes or are pre-diabetic, Nutrisystem has a plan for you. They also offer a wonderful vegetarian option. Beyond these two plans, Nutrisystem offers four others:</p><ul><li><strong>Nutrisystem Basic</strong>. Three pre-planned meals a day plus snacks, designed for customers that want to lose weight and maintain lean muscle. </li><li><strong>Nutrisystem Core</strong>. Three meals plus snacks that you choose from over 100 different foods. Customers at this level have access to a certified dietary coach. </li><li><strong>Uniquely Yours</strong>. The most popular meal plan lets customers choose from over 160 meals, including frozen meals. </li><li><strong>Uniquely Yours Ultimate</strong>. All of the above plus an additional 28 shake options.</li></ul><p>Most importantly, all meals are <em>balanced</em>. That means you'll only receive meals that meet national guidelines for total fat, saturated fat, trans fat, sodium, carbohydrates, fiber, protein, and added sugars. Once you've hit your target weight, Nutrisystem offers maintenance programs so that you keep it off for good. </p><p>The flexibility in Nutrisystem's program makes it even more effective. You'll never feel guilty about "cheat meals"—Nutrisystem offers guidance to eating at restaurants so that you won't have to sacrifice an evening out. By having your meals and snacks delivered, you'll save time in the kitchen. And the Nutrisystem app offers free counseling services, lifestyle hacks, and progress tracking. </p><p>Nutrisystem realizes no one loses weight by themselves. By signing up for a Personal Plan, you'll have access to trained weight-loss coaches, registered dietitians, and certified diabetes educators. In 2019, <em>Newsweek</em> <a href="https://www.newsweek.com/americas-best-customer-service-2019/services-beauty-wellness" target="_blank">ranked</a> Nutrisystem #1 in customer service for nutrition and weight-loss programs. This might be the program you've been looking for. </p>
<p><em><a href="https://thehealthmania.com/nutrisystem-promo-code/" target="_blank">Nutrisystem is offering Big Think readers a 50% off now! Click here to activate this special discount</a>.</em></p>
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Put on a happy face? “Deep acting” associated with improved work life
New research suggests you can't fake your emotional state to improve your work life — you have to feel it.
15 January, 2021
Credit: Columbia Pictures
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<p>In the film adaptation of "<a href="https://www.imdb.com/title/tt0056891/?ref_=fn_al_tt_1" target="_blank">Bye Bye Birdie"</a> (1963), Dick Van Dyke sings to a dour Janet Leigh to simply put on a happy face. "Wipe off that 'full of doubt' look, / Slap on a happy grin! / And spread sunshine all over the place[…]." This classic—if admittedly hokey—ditty it seems has become the mantra of our "service with a smile" corporate culture. And it may actually be good advice. </p><p>New research suggests that putting on a happy face reduces fatigue at work and improves our relationships, but only if we employ "deep acting" strategies over "surface acting" ones to regulate those emotions. </p>
What is deep acting?
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTQ1NDk2OS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYxNTY5MzA0Nn0._s7aP25Es1CInq51pbzGrUj3GtOIRWBHZxCBFnbyXY8/img.jpg?width=1245&coordinates=333%2C-1%2C175%2C1&height=700" id="20634" class="rm-shortcode" data-rm-shortcode-id="9dc42c4d6a8e372ad7b72907b46ecd3f" data-rm-shortcode-name="rebelmouse-image" data-width="1245" data-height="700" />Arlie Russell Hochschild (pictured) laid out the concept of emotional labor in her 1983 book, "The Managed Heart."
Credit: Wikimedia Commons
<p>Deep and surface acting are the principal components of emotional labor, a buzz phrase you have likely seen flitting about the Twittersphere. Today, "<a href="https://www.bbc.co.uk/bbcthree/article/5ea9f140-f722-4214-bb57-8b84f9418a7e" target="_blank">emotional labor</a>" has been adopted by groups as diverse as family counselors, academic feminists, and corporate CEOs, and each has redefined it with a patented spin. But while the phrase has splintered into a smorgasbord of pop-psychological arguments, its initial usage was more specific.</p><p>First coined by sociologist Arlie Russell Hochschild in her 1983 book, "<a href="https://www.ucpress.edu/book/9780520272941/the-managed-heart" target="_blank">The Managed Heart</a>," emotional labor describes the work we do to regulate our emotions on the job. Hochschild's go-to example is the flight attendant, who is tasked with being "nicer than natural" to enhance the customer experience. While at work, flight attendants are expected to smile and be exceedingly helpful even if they are wrestling with personal issues, the passengers are rude, and that one kid just upchucked down the center aisle. Hochschild's counterpart to the flight attendant is the bill collector, who must instead be "nastier than natural."</p><p>Such personas may serve an organization's mission or commercial interests, but if they cause emotional dissonance, they can potentially lead to high emotional costs for the employee—bringing us back to deep and surface acting.</p><p>Deep acting is the process by which people modify their emotions to match their expected role. Deep actors still encounter the negative emotions, but they devise ways to <a href="http://www.selfinjury.bctr.cornell.edu/perch/resources/what-is-emotion-regulationsinfo-brief.pdf" target="_blank">regulate those emotions</a> and return to the desired state. Flight attendants may modify their internal state by talking through harsh emotions (say, with a coworker), focusing on life's benefits (next stop Paris!), physically expressing their desired emotion (smiling and deep breaths), or recontextualizing an inauspicious situation (not the kid's fault he got sick).</p><p>Conversely, surface acting occurs when employees display ersatz emotions to match those expected by their role. These actors are the waiters who smile despite being crushed by the stress of a dinner rush. They are the CEOs who wear a confident swagger despite feelings of inauthenticity. And they are the bouncers who must maintain a steely edge despite humming show tunes in their heart of hearts.</p><p>As we'll see in the research, surface acting can degrade our mental well-being. This deterioration can be especially true of people who must contend with negative emotions or situations inside while displaying an elated mood outside. Hochschild argues such emotional labor can lead to exhaustion and self-estrangement—that is, surface actors erect a bulwark against anger, fear, and stress, but that disconnect estranges them from the emotions that allow them to connect with others and live fulfilling lives.</p>Don't fake it till you make it
<p>Most studies on emotional labor have focused on customer service for the obvious reason that such jobs prescribe emotional states—service with a smile or, if you're in the bouncing business, a scowl. But <a href="https://eller.arizona.edu/people/allison-s-gabriel" target="_blank">Allison Gabriel</a>, associate professor of management and organizations at the University of Arizona's Eller College of Management, wanted to explore how employees used emotional labor strategies in their intra-office interactions and which strategies proved most beneficial.</p><p>"What we wanted to know is whether people choose to engage in emotion regulation when interacting with their co-workers, why they choose to regulate their emotions if there is no formal rule requiring them to do so, and what benefits, if any, they get out of this effort," Gabriel said in <a href="https://www.sciencedaily.com/releases/2020/01/200117162703.htm" target="_blank">a press release</a>.</p><p>Across three studies, she and her colleagues surveyed more than 2,500 full-time employees on their emotional regulation with coworkers. The survey asked participants to agree or disagree with statements such as "I try to experience the emotions that I show to my coworkers" or "I fake a good mood when interacting with my coworkers." Other statements gauged the outcomes of such strategies—for example, "I feel emotionally drained at work." Participants were drawn from industries as varied as education, engineering, and financial services.</p><p>The results, <a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2Fapl0000473" target="_blank" rel="noopener noreferrer">published in the Journal of Applied Psychology</a>, revealed four different emotional strategies. "Deep actors" engaged in high levels of deep acting; "low actors" leaned more heavily on surface acting. Meanwhile, "non-actors" engaged in negligible amounts of emotional labor, while "regulators" switched between both. The survey also revealed two drivers for such strategies: prosocial and impression management motives. The former aimed to cultivate positive relationships, the latter to present a positive front.</p><p>The researchers found deep actors were driven by prosocial motives and enjoyed advantages from their strategy of choice. These actors reported lower levels of fatigue, fewer feelings of inauthenticity, improved coworker trust, and advanced progress toward career goals. </p><p>As Gabriel told <a href="https://www.psypost.org/2021/01/new-psychology-research-suggests-deep-acting-can-reduce-fatigue-and-improve-your-work-life-59081" target="_blank" rel="noopener noreferrer">PsyPost in an interview</a>: "So, it's a win-win-win in terms of feeling good, performing well, and having positive coworker interactions."</p><p>Non-actors did not report the emotional exhaustion of their low-actor peers, but they also didn't enjoy the social gains of the deep actors. Finally, the regulators showed that the flip-flopping between surface and deep acting drained emotional reserves and strained office relationships.</p><p>"I think the 'fake it until you make it' idea suggests a survival tactic at work," Gabriel noted. "Maybe plastering on a smile to simply get out of an interaction is easier in the short run, but long term, it will undermine efforts to improve your health and the relationships you have at work. </p><p>"It all boils down to, 'Let's be nice to each other.' Not only will people feel better, but people's performance and social relationships can also improve."</p>You'll be glad ya' decided to smile
<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="88a0a6a8d1c1abfcf7b1aca8e71247c6"><iframe type="lazy-iframe" data-runner-src="https://www.youtube.com/embed/QOSgpq9EGSw?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span><p>But as with any research that relies on self-reported data, there are confounders here to untangle. Even during anonymous studies, participants may select socially acceptable answers over honest ones. They may further interpret their goal progress and coworker interactions more favorably than is accurate. And certain work conditions may not produce the same effects, such as toxic work environments or those that require employees to project negative emotions.</p><p>There also remains the question of the causal mechanism. If surface acting—or switching between surface and deep acting—is more mentally taxing than genuinely feeling an emotion, then what physiological process causes this fatigue? <a href="https://www.frontiersin.org/articles/10.3389/fnhum.2019.00151/full" target="_blank">One study published in the <em>Frontiers in Human Neuroscience</em></a><em> </em>measured hemoglobin density in participants' brains using an fNIRS while they expressed emotions facially. The researchers found no significant difference in energy consumed in the prefrontal cortex by those asked to deep act or surface act (though, this study too is limited by a lack of real-life task).<br></p><p>With that said, Gabriel's studies reinforce much of the current research on emotional labor. <a href="https://journals.sagepub.com/doi/abs/10.1177/2041386611417746" target="_blank">A 2011 meta-analysis</a> found that "discordant emotional labor states" (read: surface acting) were associated with harmful effects on well-being and performance. The analysis found no such consequences for deep acting. <a href="https://doi.apa.org/doiLanding?doi=10.1037%2Fa0022876" target="_blank" rel="noopener noreferrer">Another meta-analysis</a> found an association between surface acting and impaired well-being, job attitudes, and performance outcomes. Conversely, deep acting was associated with improved emotional performance.</p><p>So, although there's still much to learn on the emotional labor front, it seems Van Dyke's advice to a Leigh was half correct. We should put on a happy face, but it will <a href="https://bigthink.com/design-for-good/everything-you-should-know-about-happiness-in-one-infographic" target="_self">only help if we can feel it</a>.</p>
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Does scent motivate your workouts? The answer could be yes
Mice will even run on a wheel in nature. Pheromones help inspire that behavior.
03 December, 2020
Photo: Viacheslav Iakobchuk / Adobe Stock
- University of California, Riverside researchers discovered a link between scent and fitness motivation in mice.
- The vomeronasal organ is activated by the smell of pheromones, influencing sexual behavior and cardiovascular activity.
- While there's no proof the same connection exists in humans, at least one elite athlete believes a link exists.
<p>. </p>
<p>The image of a mouse running aimlessly in a wheel is a common motif in scientific studies. Put the same wheel in nature and a feral mouse will still hop in and spin it around, just as any cardio junkie will jump on a treadmill.</p><p>Humans have invented a number of triggers to help them get to the gym to jump on that treadmill (or run in nature). Put your running shoes next to your bed so you see them upon waking up. Glue a toned athlete on your vision board. Set a mileage goal in Strava and remember you're being tracked by peers. </p><p>Mice have triggers for exercise, too, and this one might teach us a bit about our own fitness inspiration: scent. </p>Researchers at the University of California, Riverside wanted to understand how influential scent was to racing rodents. A team led by Sachiko Haga-Yamanaka, assistant professor in Department of Molecular, Cell and Systems Biology, found out, and the answer is quite a bit. That's according to their <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0241758" target="_blank">new study published in </a><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0241758" target="_blank" rel="noopener noreferrer" style="">PLOS One</a><em>.</em>
How do we smell? - Rose Eveleth
<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="a8578bde67fc5b4a70746c49ca3a19cc"><iframe type="lazy-iframe" data-runner-src="https://www.youtube.com/embed/snJnO6OpjCs?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span><p>Many animals utilize olfaction to navigate their terrain. Comparatively, humans have a pretty weak sense of smell. For this study, the researchers looked at the vomeronasal organ (VNO), a feature of a number of amphibians and mammals, and its influence on volunteer wheel running (VMR) in mice.</p><p style="margin-left: 20px;">"Although the role of the vomeronasal chemosensory receptors in VWR activity remains to be determined, the current results suggest that these vomeronasal chemosensory receptors are important quantitative trait loci for voluntary exercise in mice. We propose that olfaction may play an important role in motivation for voluntary exercise in mammals."</p><p>The team chose fanatical runners that are more intrinsically motivated to get on the wheel than their peers. (The lab that produced this study even has a <a href="https://sites.google.com/ucr.edu/hrmice/home" target="_blank">High Runner Mice website</a>.) Apparently, these mice have strong vomeronasal sensory receptor neurons, which pick up the scent of pheromones (among others) as a form of motivation. </p><p>A link between these neurons and sexual behavior already exists; this study appears to expand the olfactory sense to another physical activity. The chemosensory signals received by VNO activation sets off a chain reaction in their nervous system. Just like humans can't help but dance to a good beat, mice crave the rush of running when the right scent hits them. </p>Could this apply to humans as well?
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDg1ODk4NS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYyNTY4MzM0N30.N-53oWoMUAPMNa9_ZxeMx6YKFRLhD-k7RzUIK8Bvl2U/img.jpg?width=1245&coordinates=0%2C208%2C0%2C-1&height=700" id="021bd" class="rm-shortcode" data-rm-shortcode-id="db26fd2092faab325198afcaf2dc018b" data-rm-shortcode-name="rebelmouse-image" data-width="1245" data-height="700" />Credit: BillionPhotos.com / Adobe Stock
<p>Christopher Bergland thinks so. The elite athlete knows all about treadmills. He holds the <a href="http://www.recordholders.org/en/list/treadmill-bergland.html" target="_blank">world record for the longest treadmill run</a> over a 24-hour period. In a recent column, he claims that <a href="https://www.psychologytoday.com/us/blog/the-athletes-way/202011/need-motivation-exercise-olfaction-is-primal-motivator" target="_blank">scents have been motivating him to exercise</a> for decades.</p><p style="margin-left: 20px;">"Even as a middle-aged person with a middle-of-the-road libido, smells from my adolescence—such as classic Coppertone sunscreen mixed with a spritz of vintage Polo Green cologne—still give me a "Vroom!" feeling that gets my juices going. The same smells that I used to run five back-to-back marathons through Death Valley in near 130º heat and to break a Guinness World Record by running 153.76 miles on a treadmill decades ago, still motivate me to go for daily jogs at a 'conversational pace.'"</p><p>He still uses smells to inspire his workout regimen. In his 2007 book, "The Athlete's Way," Bergland discusses aromatherapy as a performance enhancement and motivational tool. This makes sense: we might have devolved in our olfactory senses a bit, but smells still heavily influence our world. Flavor, for example, is <a href="https://www.scientificamerican.com/article/experts-how-does-sight-smell-affect-taste/" target="_blank">just as much about smell as taste</a>. </p><p style="margin-left: 20px;">"Acquiring information related to scent through the back of the mouth is called retronasal olfaction—via the nostrils it is called orthonasal olfaction. Both methods influence flavor; aromas such as vanilla, for example, can cause something perceived as sweet to taste sweeter. Once an odor is experienced along with a flavor, the two become associated; thus, smell influences taste and taste influences smell."</p><p>We're certainly motivated to eat thanks to the scent of our favorite foods. The idea that smell would get us out of bed and onto a bike is not far-fetched, whether we realize it or not. </p><p>--</p><p><em>Stay in touch with Derek on <a href="http://www.twitter.com/derekberes" target="_blank">Twitter</a> and <a href="https://www.facebook.com/DerekBeresdotcom" target="_blank" rel="noopener noreferrer">Facebook</a>. His new book is</em> "<em><a href="https://www.amazon.com/gp/product/B08KRVMP2M?pf_rd_r=MDJW43337675SZ0X00FH&pf_rd_p=edaba0ee-c2fe-4124-9f5d-b31d6b1bfbee" target="_blank" rel="noopener noreferrer">Hero's Dose: The Case For Psychedelics in Ritual and Therapy</a>."</em></p>
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'Mindful' people are better goal-setters according to new research
Aligning your goals with deeply held values produces better results—in your career and life.
13 November, 2020
Credit: Arun Sharma on Unsplash
- Self-concordant individuals set goals in alignment with their beliefs and values, according to new research.
- Internal motivations score higher than external influences, such as money or fear of shame.
- Mindful individuals achieve more satisfaction, as their goals align with their authentic selves.
<p>The practice of mindfulness involves the development of nonjudgmental awareness of the present moment. While derived from Buddhist meditation practices, it became an important tool for clinical psychiatrists in the 1970s as a means for treating numerous psychological conditions, including depression, excess stress, and addiction.</p><p>Mindfulness has since gained mainstream attention. The discipline is now marketed for training productive workers and reducing anxiety at work and in daily life. Reams of research on the effects of mindfulness have been produced in the last few decades, noting a number of positive effects on a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5741505/" target="_blank">variety of psychiatric disorders</a>. </p><p>Mindfulness is a holistic practice. The general idea is observing physical sensations and psychological experiences—desires, emotions, feelings, thoughts. Given that a <em>feeling </em>is both a physical sensation and a thought process, the goal is to integrate body and mind in a heightened sense of awareness. That is, to understand that body and mind are not separate, and to learn to use <em>all </em>sensations in your somatic toolkit. </p><p>A <a href="https://www.sciencedirect.com/science/article/pii/S0092656620301045" target="_blank" rel="noopener noreferrer">recent study</a>, published in Journal of Research in Personality, suggests that "mindful" people have an important trait: they set better goals. That is, they set the <em>right</em> goals for themselves.</p><p>The researchers, from three Canadian universities (Carleton, University of Toronto, and McGill), wanted to know if mindfulness plays a role in achieving your goals. As the team writes, </p><p style="margin-left: 20px;">"The purpose of the present research was to investigate whether trait mindfulness is positively associated with self-concordant goal setting, and in turn greater goal progress." </p>
Goal Setting Is a Hamster Wheel. Learn to Set Systems Instead. | Adam Alter | Big Think
<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="d8f8e080b9ad655a40d842f7c2be60d7"><iframe type="lazy-iframe" data-runner-src="https://www.youtube.com/embed/x44zEK39GOM?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span><p>Self-concordance is a measure of how closely aligned your goals are with your personal values, as compared to goals that are set by internal or external pressures. In terms of goal-setting, self-concordance implies that your goals are made due to intrinsic motivation, whether because they're meaningful or because they represent your values. </p><p>Non-concordant goals are generally pursued for external factors, such as money, or due to societal pressure, like the fear of being shamed. Since mindfulness practitioners <a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/jclp.20237" target="_blank" rel="noopener noreferrer">tend to exhibit</a> high levels of self-awareness, the researchers theorized such individuals would be better at setting—and achieving—their goals. </p><p>Nearly 800 undergraduates were recruited for a short survey. Each volunteer wrote down three personal goals for the coming week. They were then asked to rate each of the following questions on a seven-point scale: </p><ul><li>Because somebody else wants you to, or because you'll get something from someone if you do</li><li>Because you would feel ashamed if you didn't – you feel that you should try to accomplish this goal</li><li>Because you really believe it is an important goal to have</li><li>Because of the fun and enjoyment which the goal will provide you—the primary reason is simply your interest in the experience itself</li><li>Because it represents who you are and reflects what you value most in life</li></ul><img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDc3NTE2MS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY2ODEyNDM2OH0.TxcifntRNS3tN_F4Jn7bztGXeMagFbf6T2Rxk5EKgmg/img.jpg?width=1245&coordinates=37%2C0%2C89%2C0&height=700" id="aeb83" class="rm-shortcode" data-rm-shortcode-id="82ba886b71a7ea973cb4d11ba5a65452" data-rm-shortcode-name="rebelmouse-image" data-width="1245" data-height="700" />
Credit: Wirestock / Adobe Stock
<p>The first two reasons on that list are considered non-concordant, while the latter three are more likely to be ranked higher by mindful individuals. To judge that, each student filled out a 15-item Mindful Attention and Awareness Scale. The general thrust of the questionnaire is to discover how present an individual is when performing their daily tasks.</p><p>As hypothesized, students that scored higher ranked the latter motivations higher. The researchers believe self-awareness helps individuals decide "which goals are self-appropriate." Maintaining goals that are realistic with your values, beliefs, and life circumstances make them not only easier to achieve, but will also be aligned with what matters most to you. </p><p>As the researchers phrase it, </p><p style="margin-left: 20px;">"By habitually paying attention to their thoughts, feelings, sensations, and emotions, mindful individuals may develop a greater ability to recognize goals that are congruent with their authentic selves."</p><p>By setting attainable goals—also, perhaps unsurprisingly, an indicator of Flow States—mindful individuals score higher on self-esteem measures as well. Instead of dreaming of the impossible and being continually frustrated by disappointment, mindfulness teaches boundaries that you can work within. </p><p>Don't think of boundaries as a limitation. Mindful individuals treat them as a source of strength, as the practice of mindfulness helps you achieve goals in alignment with your authentic self. When looked at it from this perspective, the pursuit of other goals appears not only futile but emotionally and mentally damaging. </p><p>--</p><p><em>Stay in touch with Derek on <a href="http://www.twitter.com/derekberes" target="_blank">Twitter</a> and <a href="https://www.facebook.com/DerekBeresdotcom" target="_blank" rel="noopener noreferrer">Facebook</a>. His new book is</em> "<em><a href="https://www.amazon.com/gp/product/B08KRVMP2M?pf_rd_r=MDJW43337675SZ0X00FH&pf_rd_p=edaba0ee-c2fe-4124-9f5d-b31d6b1bfbee" target="_blank" rel="noopener noreferrer">Hero's Dose: The Case For Psychedelics in Ritual and Therapy</a>."</em></p>
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Millennials reconsidering finances and future under COVID-19
A new survey found that 27 percent of millennials are saving more money due to the pandemic, but most can't stay within their budgets.
20 October, 2020
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<p>It can be tempting to look at the economic history of the last two decades and derive a certain lesson. That lesson being: The millennial generation is screwed. The Washington Post even tagged millennials as the "<a href="https://www.washingtonpost.com/business/2020/05/27/millennial-recession-covid/" target="_blank">unluckiest generation in history</a>."</p><p>It's understandable why the punditocracy would think this. Born between 1981 and 1996, millennials exited school and entered work right into the Great Recession. The recession forced many millennials to postpone financial milestones such as marriage, buying a home, retirement savings, or even reliable employment. That global setback quietly became a generational one. While the baby boomers and GenXers recovered their lost wealth relatively quickly, <a href="https://bigthink.com/politics-current-affairs/millennial-income?rebelltitem=1#rebelltitem1" target="_self">millennials couldn't</a> and became the first generation with a standard of living lower than their parents'.</p><p>A decade later, millennials face the pandemic shutdown. Although we can't say with certainty how the pandemic will affect us in the long-term, early <a href="https://www.cnbc.com/2020/09/17/how-millennials-have-been-impacted-by-pandemic-unemployment.html#:~:text=At%20the%20height%20of%20the,for%20unemployment%20insurance%20since%20March.&text=Data%20from%20the%20Bureau%20of,facing%20longer%2Dstretches%20of%20joblessness" target="_blank">forecasts suggest millennials will again take the brunt</a>. <a href="https://www.pewsocialtrends.org/2020/04/21/about-half-of-lower-income-americans-report-household-job-or-wage-loss-due-to-covid-19/" target="_blank" rel="noopener noreferrer">Pew Research Center</a> data, for example, suggest that about a third of millennial-aged homes have had someone in the household lose a job, while Bureau of Labor Statistics (BLS) data forecast millennials suffering <a href="https://www.salon.com/2020/08/18/the-recession-is-creating-another-generation-gap/" target="_blank" rel="noopener noreferrer">longer stretches of joblessness</a>.</p><p>"Millennials are in a fundamentally different economic place than previous generations," Reid Cramer, director of the Millennials Initiative at New America, wrote in "<a href="https://www.newamerica.org/millennials/reports/emerging-millennial-wealth-gap/" target="_blank" rel="noopener noreferrer">The Emerging Millennial Wealth Gap</a>. "Relatively flat but volatile incomes, low savings and asset holdings, and higher consumer and student debt have weakened their finances. The Millennial balance sheet is in poor shape."</p>
Taking control of bad luck
<p>According to <a href="https://themanifest.com/accounting/budgeting-money-tips-for-millennials" target="_blank">a recent survey by The Manifest</a>, a business news website, millennials agree with Cramer. The study found that, of millennials surveyed, their largest expenses were housing (66 percent), educational expenses (9 percent), and health insurance (6 percent). In light of the COVID-19 pandemic, millennials are using the remaining 19 percent of their paychecks to budget and increase their savings.</p><p>About a third of millennials said they are saving more money in response to the pandemic and creating new budgets for themselves. In fact, of all generations surveyed, millennials felt the most comfortable creating personal budgets. They were also willing to think critically and adjust budgets to match financial changes, both signs that this highly-educated generation is willing to learn and adapt.</p><p>Millennials still have a rough road ahead, though. According to the survey, about half of millennials make less than $50,000 a year. That puts them into the upper-lower or lower-middle <a href="https://www.pewresearch.org/fact-tank/2020/07/23/are-you-in-the-american-middle-class/#:~:text=In%202018%2C%20the%20national%20middle,(incomes%20in%202018%20dollars)." target="_blank">income class</a>, depending on where in the country they live. That matches <a href="https://www.bls.gov/opub/mlr/2019/article/time-use-of-millennials-and-nonmillennials.htm#:~:text=Among%20full%2Dtime%20wage%20and,with%2031%20percent%20of%20nonmillennials." target="_blank" rel="noopener noreferrer">BLS data</a>, which shows millennials earning less than older non-millennials. <a href="https://www.bls.gov/opub/mlr/2019/beyond-bls/the-kids-are-alright-millennials-and-the-economy.htm" target="_blank" rel="noopener noreferrer">The BLS also notes</a> that while millennials have less debt than GenXers, most of that is student loan debt rather than mortgages.</p><p>And despite their budgetary plans, only 11 percent of millennials surveyed were able to stay within budget, while uncertainty still looms in the future job market.<em></em></p><p>With all this said, there are caveats to The Manifest survey. It hosted a relatively small sample size, only surveying 502 Americans. Of those, millennials made up 22 percent of respondents. They weren't even the largest cohort in the study. That was the baby boomers at 32 percent. </p><p>This makes the survey more suggestive than indicative. But the suggestion is that millennials, to borrow a phrase from writer Vicki Robin, are ready to reinterpret their relationship with finances.</p>A push for financial freedom
<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="a463513bfbe5a2b7d5bcc59f8be265a7"><iframe type="lazy-iframe" data-runner-src="https://www.youtube.com/embed/J-B-b393epk?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span><p>While budgeting and financial savvy have always been important, the millennial generation will need to be far more critical of their relationship with the economy. What <a href="https://www.youtube.com/watch?v=T_tDthUWsVM" target="_blank" rel="noopener noreferrer">Robin calls the old roadmap</a>—the idea that "growth is good, more is better, game over"—is unlikely to support millennials as it did past generations. They'll need a new roadmap, charting both a new macro (the relationship between our economic and ecological footprints, for example) and micro (our individual relationships with money).</p><p>Because the macro is a whole other article, we'll stick with the micro here:</p><p><strong>1) Track and cut your spending</strong></p><p>The first step to financial freedom is to track your spending and cut unnecessary purchases. For Robin, these are often the things, services, and subscriptions that we buy out of habit, but we no longer consider whether they add value to our lives.</p><p>A pernicious modern example is the subscription economy. We subscribe to services for food, clothes, television, exercise, self-help, video games, bric-a-brac, computer programs, and on and on. These services quickly fade into the financial background as just another bill we pay. </p><p>But if we watch Netflix nine times out of ten, why pay for Hulu and Disney+ and HBO Max and CBS All access? Instead, every month or so, we should scrutinize our subscriptions to ask whether they still add value to our lives. If they don't, unsubscribe.</p><p><strong>2) Kill your debt</strong></p><p>Debt doesn't just take away money we could save elsewhere; it's also a self-replicating devourer of wealth. Your debt interest rates are almost certainly higher than your investment returns, especially on credit cards. Because of this, no matter your saving rituals, you're likely bleeding wealth the longer you remain in debt.</p><p>Instead, focus on removing debt from your life. Again, credit card debt especially. The good news is that most companies have hardship programs to help debtors. You can call them to see if they can lower your interest rates or provide other helpful services.</p><p>"Financial accommodations are generally readily available right now," Amy Thomann, the head of consumer credit education at TransUnion, <a href="https://www.nytimes.com/2020/08/29/at-home/manage-finances-save-money-millennials-coronavirus.html" target="_blank" rel="noopener noreferrer">told the New York Times</a><u>.</u> "Lenders, just like consumers, understand the hardships that are going on in the economy."</p><p><strong>3) Have an emergency fund</strong></p><p>Of course, you'll need some savings when the unexpected happens. Say—I don't know—a worldwide pandemic? Experts like Robin and Thomann recommend people have three to six months' worth of expenses on reserve. These should be in liquid assets so you can access them easily and quickly.</p><p>Of course, that's not always feasible, but you should save what you can. </p><p><strong>4) Find social outlets that don't cost</strong></p><p>The economic shutdown has offered one financial boon: It has revealed ways we can enjoy each other's company with overspending. We can host movies remotely with our friends. Play video games online. Enjoy physical-distance strolls through the park. And a host of other creative connections. After the pandemic, the occasional bar hop or Friday dinner out can still be a guilty pleasure. But unlike sitcom characters, we shouldn't be spending our social lives on the set of our favorite coffee shops or local watering holes.</p><p><strong>5) Reconsider your relationship with money</strong></p><p>Robin pushes her readers to be financially free. That is, to understand that there's an economy, people have a relationship with it, but it shouldn't become an obsession that runs their lives. As <a href="https://www.youtube.com/watch?v=xDaBjc4QyWU" target="_blank" rel="noopener noreferrer">she told <em>Big Think</em></a>: "It's like there are so many presumptions that drive us into wage [slavery], and it doesn't matter whether you are at the low end or the high end. If you are engaged in that sort of anxious process of 'more, more, more,' you are not free."</p><p>The millennial generation has certainly been dealt a bum hand, but it's perhaps defeatist, and more than a little premature, to label them the unluckiest generation. Perhaps after being led astray by the old roadmap, they will be the generation to reconsider their relationship with money—not as an end itself but a means to a healthier and more beneficial life. </p>
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