Switching off an "Always on" Culture
Leslie Perlow is the Konosuke Matsushita Professor of Leadership at the Harvard Business School. Her goal is to identify ways organizations can alter their work practices to benefit both productivity and employees’ well-being. She works closely with organizations to implement these changes – and study their impact. Trained as an ethnographer, she is a keen observer of the micro-dynamics of work – how people spend their time and with whom they interact – and the consequences for organizations and individuals.
Perlow is the author of two previous books, Finding Time: How Corporations, Individuals and Families Can Benefit from New Work Practices (1997) and When You Say Yes But Mean No: How Silencing Conflict Wrecks Relationships and Companies… and What You Can Do about It (2003). She has also published numerous articles in journals including Administrative Science Quarterly, Organization Science, and the Harvard Business Review. Prior to her academic career, she worked as a management consultant with Corporate Decisions, Inc. She graduated from Princeton University with a degree in economics and received her Ph.D. in Organization Studies from MIT. Perlow lives in Newton, Mass. with her husband and their three young daughters, who serve as a daily reminder of all that is involved in successfully integrating work and family.
Leslie Perlow: There's a lot of pressure these days to be on, and there are some real legitimate external factors for people -- whether it’s "the client might call" or "the customer might need something" or you’re a manager and you manage across time zones. And those are legitimate reasons why you might be on. And maybe we could manage those better. Just the fact that you have those external factors causes you to create a culture of responsiveness because the client might call and so, therefore, everyone’s on all the time in case the client calls.
The problem is that now everyone's on all the time, and we come to expect it of each other. And then we e-mail each other late at night, and we actually may or may not expect a response, initially, but the person getting the e-mail, their response is, "Well, maybe it’s not urgent but I should respond anyways." And maybe it’s because I want to prove that, had it been the client, I was on, so I’m showing that. Maybe it’s because I just want to check it off my to-do list because it’s easy and "let’s just get it done." Maybe it's because it makes me feel important in terms of who I am. But, for whatever reason, we start responding to these things and soon we amplify it internal to the organization and the team, and so much of the need for responsiveness is not actually driven by the factor that was initially legitimating it. And yet, we continue. You know, in client service we always say, "Oh, we’re on all the time because of the client." The reality is, it’s not the client much of the time.
I chose to study BCG in particular because they’re an extreme case and I wanted to see if in an elite professional service firm, where people are always on and that's really the expectation and the client really does call and the client really does pay large sums of money, could we create change? Because I believed if we could create change here, then we should be able to create change most anywhere. And so with BCG, we spent a lot of time understanding the way they worked and the sense that, for them, it’s a lack of predictability and every night of the week there's a sense that they have to be on just in case. As a result, they get a lot of e-mail traffic from the team, and much of it feels urgent at that particular moment. It feels urgent because the partner really needs something and it really is necessary for the client. But if you start engaging in thinking about, did it have to reach that point? Had we thought about it earlier, could it have been different?
And so at BCG, the goal is 6:00, one night a week. For every individual, it’s a different night of the week. So, you know, two can have one night, but every night some people are on and some people are off. Because it’s very important that we’re still delivering the same 24/7 coverage to the client, but we put in place a system where people team. That doesn't mean that they’re generalists and they can necessarily do each other’s work, but they can intervene. They can know if a request is important. They can tell the client it can wait till tomorrow. They can say, you know, this is really urgent, and the 1 in 100 times it’s really, really urgent, call the person who’s off. So that’s the predictable time off piece of it.
And then, we simply did two things. One, we had a calendar and we looked back at everyone’s night off and we said "Did you take it, and, if not, why not?" and "What can we learn about how we could have done the work differently and could have made it possible?" And we learned a lot, so that going forward we changed it. And we also looked at next week’s calendar and we said, "You know, Tom, you’re off on Thursday night, but we have a major deliverable on Friday now. How are we going to work together as a team to make sure that that’s going to be okay?" We didn’t say what we normally would have said, which is, "Tom, yeah, you know, we have a major deliverable on Friday, so we expect you to work Thursday nights."
It had a measurable impact on people’s experience about both work and work-life. They experienced work as much more fulfilling. They experienced their work lives as much more predictable. They had more control. And it wasn’t just about the night off. The night off is just the lever that unleashes the conversation that gets people to feel like we can talk about the things that matter to us and then really work as a team to make those things possible. So lots of benefits for the individual.
I think the reason this went from a small experiment conducted by an academic to a global initiative at the Boston Consulting Group, which is now in well over 1,000 of their teams in more than 30 countries, that’s because it didn’t just affect the individuals. It also had a profound effect on the way they were working and taking initiative to do work differently, to prioritize, and it had measurable impact on retention and also the effectiveness and efficiency of the work process itself and ultimately on the work they were delivering to the client.
Directed / Produced by
Jonathan Fowler & Elizabeth Rodd
The "always-on" work culture, says Leslie Perlow, drains morale and initiative, and scatters employees’ mental resources, making it difficult for them to take ownership of projects and prioritize their efforts. But changing it requires collective effort.
Northwell Health CEO Michael Dowling has an important favor to ask of the American people.
- Michael Dowling is president and CEO of Northwell Health, the largest health care system in New York state. In this PSA, speaking as someone whose company has seen more COVID-19 patients than any other in the country, Dowling implores Americans to wear masks—not only for their own health, but for the health of those around them.
- The CDC reports that there have been close to 7.9 million cases of coronavirus reported in the United States since January. Around 216,000 people have died from the virus so far with hundreds more added to the tally every day. Several labs around the world are working on solutions, but there is currently no vaccine for COVID-19.
- The most basic thing that everyone can do to help slow the spread is to practice social distancing, wash your hands, and to wear a mask. The CDC recommends that everyone ages two and up wear a mask that is two or more layers of material and that covers the nose, mouth, and chin. Gaiters and face shields have been shown to be less effective at blocking droplets. Homemade face coverings are acceptable, but wearers should make sure they are constructed out of the proper materials and that they are washed between uses. Wearing a mask is the most important thing you can do to save lives in your community.
New cancer-scanning technology reveals a previously unknown detail of human anatomy.
- Scientists using new scanning technology and hunting for prostate tumors get a surprise.
- Behind the nasopharynx is a set of salivary glands that no one knew about.
- Finding the glands may allow for more complication-free radiation therapies.
PSMA PET/CT technology<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="676e611b970c9b516cace0870447b325"><iframe type="lazy-iframe" data-runner-src="https://www.youtube.com/embed/RHAyoQF09X4?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span><p>PSMA PET/CT is a new combination of <a href="https://www.mayoclinic.org/tests-procedures/pet-scan/about/pac-20385078" target="_blank">PET scans</a> and <a href="https://www.mayoclinic.org/tests-procedures/ct-scan/about/pac-20393675" target="_blank">CT scans</a> that is believed to offer a more reliable means of locating prostate cancer metastasis. A <a href="https://www.cancer.gov/news-events/cancer-currents-blog/2020/prostate-cancer-psma-pet-ct-metastasis" target="_blank" rel="noopener noreferrer">study</a> published last spring suggests it may be the most accurate way to diagnose prostate cancer metastasis than any method previously available.</p><p>Prior to PSMA PET/CT, the primary way to look for metastatic prostate cancer was to image the body using x-ray-based CT scans and to perform bone scans, since bone is where prostate cancer often spreads. CT scans, however, often miss small tumors, and bone scans can generate false positives as a result of other damage or abnormalities that have nothing to do with prostate cancer.</p><p>PSMA PET/CT scans track the travels of an intravenously administered radioactive glucose tracer throughout the body. For hunting down prostate cancer, this tracer contains a molecule that binds to the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1472940/" target="_blank">PSMA</a> protein that's present in large amounts in prostate tumors. The molecule is linked to a radioisotope, <a href="https://netrf.org/2018/11/13/gallium-68-scan-for-neuroendocrine-tumors/" target="_blank" rel="noopener noreferrer">gallium-68</a> (Ga-68).</p><p>In last spring's research, PSAM PET/CT was shown to be 27 percent more accurate than previous methods at finding metastases (92 percent accuracy as opposed to 65 percent). In addition, it was found to be much less likely to produce false positives, and it was particularly good at detecting tumors far removed from the prostate.</p>
A good kind of avoidance behavior<p>"Radiation therapy can damage the salivary glands," says Vogel, "which may lead to complications. Patients may have trouble eating, swallowing, or speaking, which can be a real burden."</p><p>The researchers looked back through the cases of 723 patients who had undergone radiation treatment, interested in seeing if inadvertent radiation of the tubarial glands was associated with the complications experienced by the patients. It turned out that this <em>was</em> the case: In cases where more radiation had been delivered to this area, patients did indeed report more in the way of complications of the type one would expect when salivary glands are radiated.</p><p>Now that we know the tubarial salivary glands exist, therapists can stay out of their way. Vogel says, "For most patients, it should technically be possible to avoid delivering radiation to this newly discovered location of the salivary gland system in the same way we try to spare known glands."</p><p>He's hopeful that that things may be about to get at least a bit better for cancer patients: "Our next step is to find out how we can best spare these new glands and in which patients. If we can do this, patients may experience less side effects which will benefit their overall quality of life after treatment."</p>
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.
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>
Two massive clouds of dust in orbit around the Earth have been discussed for years and finally proven to exist.
- Hungarian astronomers have proven the existence of two "pseudo-satellites" in orbit around the earth.
- These dust clouds were first discovered in the sixties, but are so difficult to spot that scientists have debated their existence since then.
- The findings may be used to decide where to put satellites in the future and will have to be considered when interplanetary space missions are undertaken.
What are they?<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8xODgyMDA0NC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYzNTM1ODc0Mn0.NH33LuauIo__sUBi4tvhwxDcsvhflDFD-Nhx9FjlSNk/img.jpg?width=1245&coordinates=148%2C0%2C149%2C0&height=700" id="cec96" class="rm-shortcode" data-rm-shortcode-id="acb78abe2ab46a17e419ad30906751d6" data-rm-shortcode-name="rebelmouse-image" />
Artist's impression of the Kordylewski cloud in the night sky (with its brightness greatly enhanced) at the time of the observations.
G. Horváth<p>The<a href="https://en.wikipedia.org/wiki/Kordylewski_cloud" target="_blank"> Kordylewski clouds</a> are two dust clouds first observed by Polish astronomer Kazimierz Kordylewski in 1961. They are situated at two of the <a href="https://www.space.com/30302-lagrange-points.html" target="_blank">Lagrange points</a> in Earth's orbit. These points are locations where the gravity of two objects, such as the Earth and the Moon or a planet and the Sun, equals the centripetal required to orbit the objects while staying in the same relative position. There are five of these spots between the Earth and Moon. The clouds rest at what are called points four and five, forming a triangle with the clouds and the Earth at the three corners.</p><p>The clouds are enormous, taking up the same space in the night sky as twenty lunar discs; covering an area of 45,000 miles. They are roughly 250,000 miles away, about the same distance from us as the Moon. They are entirely comprised of specks of dust which reflect the light of the sun so faintly most astronomers that looked for them were unable to see them at all. </p><p>The clouds themselves are probably ancient, but the model that the scientists created to learn about them suggests that the individual dust particles that comprise them can be blown away by solar wind and replaced by the dust from other cosmic sources like comet tails. This means that the clouds hardly move but are <a href="https://www.nationalgeographic.com/science/2018/11/news-earth-moon-dust-clouds-satellites-planets-space/" target="_blank">eternally changing</a>. </p>
How did they discover this?<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8xODgyMDAzNi9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY1Nzc4MjQ4MX0.7uU9OqmQcWw5Ll1UXAav0PCu4nTg-GdJdAWADHanC7c/img.jpg?width=1245&coordinates=0%2C180%2C0%2C181&height=700" id="952fb" class="rm-shortcode" data-rm-shortcode-id="a778280a20f1c54cd2c14c8313224be2" data-rm-shortcode-name="rebelmouse-image" />
"In this picture the central region of the Kordylewski dust cloud is visible (bright red pixels). The straight tilted lines are traces of satellites."
J. Slíz-Balogh<p>In their study published in the <a href="https://academic.oup.com/mnras" target="_blank">Monthly Notices of the Royal Astronomical Society</a>, Hungarian astronomers Judit Slíz-Balogh, András Barta, and Gábor Horváth described how they were able to find the dust clouds using polarized lenses.</p><p>Since the clouds were expected to polarize the light that bounces off of them, by configuring the telescopes to look for this kind of light the clouds were much easier to spot. What the scientists observed, polarized light in patterns that extended outside the view of the telescope lens, was in line with the predictions of their mathematical model and ruled out other possible sources. </p>
Why are we just learning this now?<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8xODgyMDAzOS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY2MjUyNDMyMH0.Zl8GmQ_rJHiL4b7hN0r_YBmgb6_ZqIRvqOVuko2ubpw/img.jpg?width=1245&coordinates=0%2C141%2C0%2C185&height=700" id="87afe" class="rm-shortcode" data-rm-shortcode-id="dd4c0b5088e601d7279cc5eb226f8b7b" data-rm-shortcode-name="rebelmouse-image" />
"Mosaic pattern of the angle of polarization around the L5 point (white dot) of the Earth-Moon system. The five rectangular windows correspond to the imaging telescope with which the patterns of the Kordylewski cloud were measured."
J. Slíz-Balogh<p>The objects, being dust clouds, are very faint and hard to see. While Kordylewski observed them in 1961, other astronomers have looked there and given mixed reports over the following decades. This discouraged many astronomers from joining the search, as study co-author Judit Slíz-Balogh <a href="https://ras.ac.uk/news-and-press/research-highlights/earths-dust-cloud-satellites-confirmed" target="_blank">explained</a>, <em>"The Kordylewski clouds are two of the toughest objects to find, and though they are as close to Earth as the Moon are largely overlooked by researchers in astronomy. It is intriguing to confirm that our planet has dusty pseudo-satellites in orbit alongside our lunar neighbor."</em></p>
Will this have any impact on space travel?<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="c3d797fff5430c64afcb5a49bddc3616"><iframe type="lazy-iframe" data-runner-src="https://www.youtube.com/embed/Ou8N3v9SFPE?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span><p>Lagrange points have been put forward as excellent locations for a space station or satellites like the <a href="https://jwst.nasa.gov/about.html" target="_blank">James Webb Telescope</a> to be put into orbit, as they would require little fuel to stay in place. Knowing about a massive dust cloud that could damage sensitive equipment already being there could save money and lives in the future. While we only know about the clouds at Lagrange points four and five right now, the study's authors suggest there could be more at the other points.</p><p>While the discovery of a couple of dust clouds might not seem all that impressive, it is the result of a half-century of astronomical and mathematical work and reminds us that wonders are still hidden in our cosmic backyard. While you might never need to worry about these clouds again, there is nothing wrong with looking at the sky with wonder at the strange and fantastic things we can discover. </p>
Your health and the health of the planet are not indistinguishable.
- Transitioning to a plant-based diet could help reduce obesity, cardiovascular disease, and type 2 diabetes.
- Humans are destroying entire ecosystems to perpetuate destructive food habits.
- Understanding how to properly transition to a plant-based diet is important for success.
Richard Dawkins: No Civilized Person Accepts Slavery So Why Do We Accept Animal Cruelty? | Big Think<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="c09f23c34faacc8ec55aba054fae9c7c"><iframe type="lazy-iframe" data-runner-src="https://www.youtube.com/embed/_4SnBCPzBl0?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span><h3>Get your hands dirty—in the kitchen</h3><p>Quarantine offered an entire world the opportunity to get into the kitchen and put on a chef's apron. Complaints about "not enough time" are the biggest barriers to preparing home-cooked meals. Of course, pandemic fatigue has resulted in a number of recent chefs ordering out more. That said, this is the perfect time to try your hand at new dishes. With infection rates <a href="https://www.vox.com/coronavirus-covid19/2020/10/11/21511641/covid-19-us-cases-update-testing-deaths-hospitalizations" target="_blank">increasing across the country</a>, stocking up on seasonal vegetables is a great idea. </p><p>Simple seasonal ways to begin your plant-based exploration include <a href="https://nomnompaleo.com/post/11136213353/roasted-kabocha-squash" target="_blank" rel="noopener noreferrer">roasted kabocha squash</a>, <a href="https://www.delicious.com.au/recipes/no-chop-pumpkin-soup/seblnp2r?r=recipes/collections/autumnrecipes&c=f3bf723a-05a7-487d-bd4b-5bc8af042ca9/autumn%20recipes%20you%27ll%20fall%20in%20love%20with" target="_blank" rel="noopener noreferrer">Bombay potatoes</a>, and <a href="https://www.delicious.com.au/recipes/no-chop-pumpkin-soup/seblnp2r?r=recipes/collections/autumnrecipes&c=f3bf723a-05a7-487d-bd4b-5bc8af042ca9/autumn%20recipes%20you%27ll%20fall%20in%20love%20with" target="_blank" rel="noopener noreferrer">no-chop pumpkin soup</a>. If you're feeling a bit more adventurous, <a href="https://www.thecuriouschickpea.com/masoor-dal-tadka/" target="_blank" rel="noopener noreferrer">Masoor Dal Tadka</a> will keep you warm into the winter months. A delicious <a href="https://www.delish.com/cooking/recipe-ideas/a23362341/sweet-potato-salad-recipe/" target="_blank" rel="noopener noreferrer">sweet potato salad</a> will never fail you. This <a href="https://www.buzzfeed.com/hannahloewentheil/easy-meatless-monday-recipes" target="_blank">round-up of 25 vegetarian recipes</a> will keep you busy for a few months (or a month if you're ambitious). </p><h3>Educate yourself on the benefits</h3><p>Education is essential for beginning any endeavor. Weeding through propaganda and bunk science to find credible evidence of any diet is difficult, though many experts agree that for individual and societal health, a plant-based diet is key. </p><p>Even vegetarianism has its pitfalls. For example, <a href="https://michaelpollan.com/books/cooked/" target="_blank">one-fifth of all calories</a> consumed by Americans come from nutritionally-worthless white flour. If you're eating processed bread every day, you're missing out on the benefits of a rich and varied diet. </p><p>Many of the "<a href="https://www.who.int/chp/chronic_disease_report/media/Factsheet4.pdf?ua=1" target="_blank">diseases of affluence</a>," such as cardiovascular and obesity-related ailments, originate with a poor diet (and lack of exercise). Meat has been an essential component of the human diet throughout our evolution. Today, we eat too much of it—and too much of it is produced in factory farms. Transitioning to a plant-based diet could help cut down on carbon emissions and the aforementioned diseases. </p><p>Plants are full of valuable phytochemicals and antioxidants that support a <a href="https://www.mdanderson.org/publications/focused-on-health/5-benefits-of-a-plant-based-diet.h20-1592991.html" target="_blank" rel="noopener noreferrer">strong immune system</a>. A (non-processed) plant-based diet reduces inflammation and offers plenty of fiber. It has been shown to reduce your risk of diabetes, stroke, and heart diseases. Those are all great reasons to transition. </p><h3>Begin your journey with a single step</h3><p>Going cold turkey rarely works for addicts. The same is true of diets. If you're interested in a plant-based diet, try to eat veg every other day for a few weeks. Notice how your body reacts on days you eat this way compared to other days. Gradually phase out meat products. Attempt meat-free weekdays and see if your craving for meat persists on the weekend. Try using meat as a garnish instead of the main course. </p><p>More importantly, have a replacement plan. Dropping all meat products to consume frozen dinners isn't the best course of action. Filling your cart with bags of foods you've never eaten before will overwhelm you. Prepare meals as you taper off of meat; arm yourself with a broad knowledge of healthy plants and vegetables. At some point, you might forget what you've been missing. </p>
Photo: anaumenko / Adobe Stock<h3>Start with foods you already love</h3><p>The good news is that you likely have a number of plant-based side and main dishes that you love. Transitioning into a new diet requires a certain level of enjoyment. Otherwise, you're going to loathe eating, and eating should bring some level of satisfaction. </p><p>Try a one-to-one ratio to begin. On one night, cook a meal you love. Then try something completely new the next night. Follow that up with old faithful. This way, you constantly have new dishes to look forward to yet don't get stuck in thinking you have to be creative every single day. You'll likely find some winners and decide not to repeat other dishes. Regardless, you'll have a broader menu to work from. </p><h3>Avoid ingredients you can't pronounce</h3><p>The produce section of your grocery store provides almost everything you need to survive. You can likely pronounce every ingredient in this section. There's a vast difference between food and foodstuffs. Plenty of plant-based companies offer too much of the latter. Potato chips are technically vegetarian, and some use simple ingredients, yet it's easy to fill your cart with foodstuffs. The health benefits of this are not only negligible but potentially dangerous. </p><p>Qi Sun, an assistant professor of nutrition at the Harvard T.H. Chan School of Public Health, <a href="https://www.webmd.com/diet/obesity/news/20191104/are-there-health-downsides-to-vegetarian-diets" target="_blank">explains</a>. "If you eat a vegan diet, but eat a lot of french fries, refined carbs like white bread, white rice, that's not healthy." He suggests "emphasizing fruits and vegetables. Not fruit juice but whole food. And nuts."</p><h3>Utilize the wisdom of the internet—but don't get indoctrinated</h3><p>There's a lot of terrible advice—and worse, propaganda—on the internet. While you likely don't want to eat eggs every day, they're not "toxic," as one popular documentary claims. Eggs are <a href="https://www.bbcgoodfood.com/howto/guide/ingredient-focus-eggs" target="_blank">one of the best</a> low-cost, high-value foods around. </p><p>Read websites like <a href="https://www.everydayhealth.com/diet-nutrition/scientific-benefits-following-plant-based-diet/" target="_blank">Everyday Health</a>, which uses clear language, like "may improve" and "may decrease," with links to credible studies. This way you follow the going science without becoming fanatical about a particular diet or being disappointed if it turns out the research doesn't hold up. Good science evolves with evidence. And right now, the evidence points to more vegetables in our diets. </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>