Damon Ashworth Psychology

Tag: health

  • Debunking Common Misconceptions About Sleep

    Debunking Common Misconceptions About Sleep

    Struggling with sleep? You’re not alone. But what if some of your thoughts about sleep were actually making things worse? The DBAS-16 (Dysfunctional Beliefs and Attitudes about Sleep) questionnaire identifies common, yet misguided, assumptions that can fuel hyper-arousal and insomnia.

    I’ll use my expertise in sleep and psychology to help challenge these beliefs. Let’s see if we can replace these unhelpful sleep beliefs with a healthier, science-backed mindset.

    1. “I need 8 hours of sleep to feel refreshed and function well during the day.”

    Challenge: While 7-9 hours of sleep per night is the general recommendation for adults, individual needs vary. A longitudinal study followed people’s sleep and health for several years. It found that people who slept 7 hours per night were healthier on average than those who slept 8-9 hours. Some people do need less sleep than the average, while others need more.

    Focusing too much on getting a fixed amount of sleep each night can create stress. This stress then makes achieving that sleep harder. It’s better to understand your individual sleep needs over time. Then aim to be in bed for not much more than that each night. By improving your sleep quality, regularity, and timing, you can also feel better the next day. You can achieve this even if you aren’t sleeping longer each night.

    2. “When I don’t get the proper amount of sleep on a given night, I need to catch up the next day by napping or the next night by sleeping longer.”

    Challenge: While occasional naps can be refreshing, try not to focus on getting extra sleep during the day. Long naps will reduce your sleep pressure for the next night. If you really have to nap, have one before 4 pm and for less than 30 minutes. This way, it won’t disrupt your sleep as much for the next night.

    Fixating on sleep during the day can keep insomnia going. This habit can also disrupt your natural sleep cycle. Try to engage in fulfilling activities instead. Consistently maintaining a sleep schedule is better than constantly trying to compensate for lost sleep. Your brain and body will then help you to feel more alert during the day and more sleepy at nighttime.

    3. “I am concerned that chronic insomnia may have serious consequences on my
    physical health.    “

    Challenge: While long-term sleep issues can have health effects, excessive worry about them can make sleep problems worse. Insufficient sleep can increase the risk of accidents and reduce productivity during the day. However, performance on tasks in people with insomnia is often better than we expect.

    Small improvements in sleep habits can mitigate risks and help restore healthier sleep patterns over time. Worrying less about the negative impacts of not sleeping can reduce arousal levels and lead to better sleep too.

    4. “I am worried that I may lose control over my abilities to sleep.”

    Challenge: Sleep is not something you control – it’s something you allow. As an involuntary process, the more you try to force sleep, the more elusive it can become.

    Instead, focus on doing things to wind down and relax at the end of the day. Focus on consistency and going to bed at similar times each night and waking up at similar times each morning. Try to only be in bed if you are sleepy and for not much longer than you need for sleep. If you do this at times that are ideal for your inner body clock, even better. Accept that you may have an occasional bad night of sleep. By following this approach, it is likely to lead to better and not worse sleep over time.

    5. “After a poor night’s sleep, I know it will interfere with my activities the next day.“

    Challenge: Feeling tired is natural. However, studies show that people with insomnia often perform better than they expect, even after a poor sleep.

    Worrying about fatigue can make it worse. Trust yourself to manage getting through the day. You can hopefully do what you need to do the next day. This is true even after imperfect sleep, and even if you feel tired or fatigued.

    6. “To be alert and function well during the day, I believe I would be better off taking a sleeping pill rather than having a poor night’s sleep.“

    Challenge: Sleeping pills can provide you short-term relief. Especially if you are going through a really hard time that is likely to last for less than two weeks.

    However, sleeping pills do not address the root causes of chronic insomnia. Additionally, they can lead to dependence over time. Therefore, they are not recommended to be taken regularly for more than 2-4 weeks.

    Behavioral strategies, such as Cognitive Behavioral Therapy for Insomnia (CBT-I), are more effective than sleeping pills. They don’t result in rebound insomnia once the treatment finishes, and they improve sleep in the long term. Prioritizing good sleep habits over medication can lead to more sustainable, restorative sleep.

    7. “When I feel irritable, depressed, or anxious during the day, it is mostly because I did not sleep well the night before.“

    Challenge: While poor sleep can affect mood, emotions are influenced by multiple factors, including stress, lifestyle, and thought patterns. Blaming all negative emotions on sleep can lead to much more anxiety about sleep.

    Instead, if you aren’t feeling great, try engaging in mood-boosting activities. Spend time with people that you like. Exercise and get out into nature. Do something creative or fun. Seek excitement, awe, or joy. Write down things that you feel grateful for. Learn stress management and mindfulness skills. All of these strategies can help improve emotional well-being, even after a rough night of sleep.

    8. “When I sleep poorly one night, I know it will disturb my sleep schedule for the
    whole week.    “

    Challenge: One bad night does not define your entire sleep pattern. If you sleep poorly on one night, your sleep pressure will be a lot higher for the next night. Your brain will then try to make it easier for you to sleep deeply and well. This is to help compensate for the poor night of sleep the night before. If you can keep your stress and worry in check, you are likely to sleep better after a poor night.

    9. “Without an adequate night’s sleep, I can hardly function the next day.“

    Challenge: While sleep is important, the body is resilient. Many people still function well after a poor night of sleep. Things will feel like they require more effort, and you probably won’t feel as motivated to do things. You might even crave more junk food. However, performance studies show that people with insomnia’s functioning is better than they think it will be.

    Energy levels fluctuate naturally throughout the day, and movement, hydration, and good nutrition can help maintain alertness. Try to focus on what you can do during the day to help you to function well. Even when you feel unmotivated.

    10. “I can’t ever predict whether I’ll have a good or poor night’s sleep.“

    Challenge: Some variation in sleep is normal. But this doesn’t mean that sleep is completely unpredictable.

    You can improve the predictability of your sleep by maintaining a consistent bedtime routine. Sleep at the right times for you. Wind down and relax before bedtime, and wait until you feel sleepy before going to bed.

    11. “I have little ability to manage the negative consequences of disturbed sleep.“

    Challenge: You have more resilience than you think. Focus on what feels achievable during the day after a poor night of sleep. If your capacity feels like a 5/10, get through as many of the easier tasks on your to-do-list as possible.

    By doing what you can, looking after yourself and managing your stress well, it is possible to navigate occasional poor sleep. It also increases your chances of getting things back on track with your sleep going forward.

    12. “When I feel tired, have no energy, or just seem not to function well during the
    day, it is generally because I did not sleep well the night before.    “

    Challenge: Our daytime performance and energy levels naturally fluctuate during the day. For most people, it is very common to have a post-lunch dip. Some countries even take siestas during this time rather than trying to push through or ignore how they are feeling. Try not to attribute everything to how you slept the night before.

    Instead, focus on what you can do in the moment. Take a break. Get some fresh air. Have a drink of water or a healthy snack. Engage in an enjoyable or creative activity. Try to shift the focus away from your sleep and see if it reduces insomnia’s control on your life.

    13. “I believe insomnia is essentially the result of a chemical imbalance.“

    Challenge: Brain chemistry plays a role in sleep. However, insomnia is often driven by behavioral, cognitive, and emotional factors. It is not merely caused by a simple chemical imbalance. By saying it is an imbalance, you imply it is out of your control. You indicate there is nothing you can do.

    The science does not support this. CBT-I and other non-medication approaches can be highly effective in addressing the underlying causes of insomnia and improving your sleep. Focus on what you can do.

    14. “I feel insomnia is ruining my ability to enjoy life and prevents me from doing
    what I want.    “

    Challenge: Insomnia can be frustrating, but it doesn’t have to define your life. Many people with sleep issues still find joy in their days. Shifting focus away from sleep struggles can improve overall well-being and even sleep itself.

    15. “Medication is probably the only solution to sleeplessness.“

    Challenge: While medication can help in certain cases, non-medication approaches—especially CBT-I — are often more effective for long-term sleep improvement. Stimulus control, sleep restriction, progressive muscle relaxation and paradoxical intention can also make a significant difference. They are all empirically supported interventions for insomnia.

    16. “I avoid or cancel obligations (social, family) after a poor night’s sleep.“

    Challenge: Avoiding activities due to poor sleep can reinforce sleep-related fears. If you say that you can’t function without perfect sleep, it will fuel your anxiety. By engaging in your normal activities, even when you are tired, it can help you to re-frame your sleep-related fears.

    So the next time you don’t sleep well, try not to cancel your plans the next day. Go out and do it anyway, and see how it goes. Then afterwards, ask yourself: 1. how did it go? 2. was it as bad as I thought it would be? and 3. what does this mean for a similar situation next time?

    Final Thoughts

    Many of our beliefs about sleep are shaped by misinformation, anxiety, and unrealistic expectations. By challenging these unhelpful attitudes, you can reduce stress around sleep and improve your overall sleep quality.

    If you struggle with persistent sleep issues, consider seeking out a psychologist for CBT-I. It is considered the gold standard or first line treatment for breaking the cycle of insomnia.

    What do you think?

    Do you strongly agree with any of these common unhelpful beliefs about sleep? Let me know in the comments!

  • Rewire Your Brain for Effort-Based Rewards

    Rewire Your Brain for Effort-Based Rewards

    We live in a world that often glorifies end results. We care about winning the trophy, getting the promotion, achieving the perfect score. By doing this, many of us unknowingly sabotage our ability to truly enjoy effort and sustain it. But what if we could rewire our brains to find pleasure in the process itself? The science of dopamine and our reward system suggests that we can.

    The Neural Mechanisms of a Growth Mindset

    At the core of developing an authentic growth mindset is the ability to access rewards from effort and action. It is important not to rely solely on the outcome. It requires engaging the prefrontal part of the mesolimbic circuit—a pathway in the brain responsible for motivation and reward. By training ourselves to perceive effort itself as rewarding, we can enhance our ability to persist in challenging tasks.

    This process isn’t easy. When exerting effort—whether in physical exercise, studying, or creative work—you are likely to experience discomfort. Your brain naturally wants to avoid that discomfort, leading to a desire to quit. However, over time, you can train yourself to associate effort with dopamine release. This process effectively rewires your brain to enjoy the challenge itself.

    The Downside of Only Focusing on the End Goal

    Your journey may be unnecessarily painful if your only source of motivation is the reward at the finish line. You deplete your mental energy when you constantly push toward a distant goal. You also strain your physical energy. Learn to enjoy the process to avoid this depletion. Your body becomes dependent on external stimulants—coffee, loud music, social encouragement—just to muster the motivation to keep going.

    Additionally, dopamine plays a key role in marking time. If you’re focused solely on the reward, your brain sees effort as a means to an end. It does not recognise effort as something valuable on its own. This can make each challenge feel increasingly difficult over time, reducing your overall efficiency and resilience.

    How to Rewire Your Brain for Effort-Based Rewards

    The key to long-term motivation is learning to derive satisfaction from the act of effort itself. Here’s how you can start:

    1. Avoid External Dopamine Triggers Before and After Effort
      • Don’t rely on an energy drink before a workout or a promise of a post-work reward to push through. Instead, let the challenge itself be the source of satisfaction.
    2. Mentally Re-frame Friction as a Positive Experience
      • In moments of intense difficulty, tell yourself, “This is good. This is what growth feels like.”
      • Recognize that the pain you feel now will lead to an increase in dopamine release later, making future efforts easier.
    3. Make Effort the Reward
      • Rather than chasing external validation, shift your mindset to enjoying the process. This is a skill that can be cultivated over time.
    4. Repeat and Reinforce
      • The more you practice this, the more automatic it becomes. Over time, your brain will naturally release dopamine during effort, reinforcing the cycle of intrinsic motivation.

    Real-World Examples of This Mindset

    We admire those who master this process. Take David Goggins, for example—a former Navy SEAL who has built a career on mental toughness and embracing discomfort. He and others like him have trained their brains to associate effort with internal reward. This allows them to push past limits that most people never reach.

    Even from an evolutionary standpoint, humans have always revered those who pushed beyond comfort. Hunters, gatherers, and caretakers who endure hardships for the group’s gain. Their ability to find satisfaction in effort itself was a key factor in their survival.

    The Takeaway: Accessing Dopamine Through Effort

    The ability to access dopamine from effort is one of the most powerful tools in our brain and body. It’s not reserved for elite athletes or high achievers—it’s available to all of us. But to tap into this mechanism, we must be mindful of how we structure our motivation.

    • Don’t chase dopamine before effort.
    • Don’t rely on rewards after effort.
    • Learn to spike dopamine from the act of effort itself.

    Embrace this mindset. You can build a more resilient, self-sustaining motivation system. This system makes effort feel rewarding rather than exhausting. In doing so, you’ll unlock a level of potential that many never reach.

    Thanks to Andrew Huberman for introducing me to this concept on one of his episodes of the Huberman Lab. I have been trying to apply it to my life ever since. I think it has made a real difference. I’d be curious to hear if other people have tried this too, and if they think it helps.

    Dr Damon Ashworth

    Clinical Psychologist

  • Is Humanity Really Doomed, or Are Things Better than What We See in the News?

    Is Humanity Really Doomed, or Are Things Better than What We See in the News?

    Is it just me, or have other people also been hearing a similar message with greater frequency lately?

    “The world is only getting worse. Things will continue to worsen until all of humanity is wiped out. Humanity’s downfall is inevitable at this stage. There is no hope that things can change. There is nothing we can do about it. The end of times will be caused by either climate change or General AI.”

    Back in 2016, they surveyed people in 17 countries about their perception of the state of the world. 58% thought that the world was either getting worse or staying the same. Americans were even glummer: 65% thought the world was getting worse and only 6% thought it was getting better.

    In 2021, when 10,000 young people aged 16 to 25 were surveyed, 75% agreed that “the future is frightening”. 56% agreed that “humanity is doomed” and 55% agreed that “the things that I most value will be destroyed”.

    Yes, some of the things that are happening are deeply troubling. If I watch or read too much mainstream news, I quickly become concerned about the state of the world also. But is this really the whole story?

    Or are we just given snippets of things that portray an overly negative view on the state of things? Both news outlets and social media companies surely know by now. Stories that elicit fear and rage in the audience lead to people consuming more media. It keeps people on their station or site longer. “If it bleeds, it leads!” Or if it leads to people wanting to draw blood in others too, I guess.

    At the end of each year, I receive two emails that summarise the best stories of progress for the year. On December 19th, Fix the News shared their article ‘86 Stories of Progress from 2024.’ Human Progress’s Doomslayer newsletter then shared their ‘1066 Good News Stories You Didn’t Click On in 2024.’

    It always pleasantly surprises me reading through these end of the year lists. Lots of incredible things are happening. Millions of people’s lives are being saved. Even more lives are being improved because of the progress that is being made. So why is it that unless we are actively searching for these things, we hear nothing about them?

    10 Amazing Bits of News that You’ve Probably Heard Nothing About

    1. A GAME-CHANGING HIV DRUG

    In June 2024, researchers showed that a drug called lenacapavir reduced HIV infections to zero in a trial. This means that the drug, which only has to be taken twice a year, was 100% efficacious. By October 2024, an affordable version of lenacapavir was going to be produced for 120 resource-limited countries. More recent trials are also testing a version that only needs to be taken once a year.

    2. A MALARIA VACCINE

    17 African countries began their roll out of a malaria vaccine in 2024. These countries include Nigeria, Democratic Republic of Congo, Niger and Kenya. From 2000 to 2023, 12.7 million deaths and 2.2 billion cases were averted due to prior malaria interventions used. 95% of the 597,000 malaria-related deaths in 2023 occurred in Africa. According to the CDC, the new malaria vaccines can reduce uncomplicated malaria by approximately 40%. They can also reduce severe malaria by approximately 30% and all-cause mortality by 13%. Other studies suggest that it is less effective in high-transmission areas than in low-transmission areas. Here is hoping that it can further reduce the burden of malaria worldwide.

    3. INFANT MORTALITY HAS MASSIVELY REDUCED IN SOUTH ASIA

    The number of young children dying each year in South Asia has decreased significantly from 1990 to 2022. In India, Bangladesh, Sri Lanka, Nepal, Pakistan, Iran, Bhutan, Afghanistan and the Maldives, the number decreased from 5 to 1.3 million. Since the year 2000, children in South Asia are now 62% less likely to die between birth and five years of age.

    4. CANCER MORTALITY IS DECLINING IN WEALTHIER COUNTRIES

    Mortality rates from cancer in the US has fallen by about a third in the last 30 years. This saved over 4 million lives. Mortality rates from cancer have fallen by 12% in Canada in the last 10 years. Between 2018 and 2024, 6.5% fewer men and 4.3% fewer women died of cancer in Europe.

    5. DEFORESTATION IN SOUTH AMERICA IS IMPROVING

    Deforestation in Columbia hit a 23-year low, and dropped by 36% from the year before. Bolivia created four new protected areas. Chile protected 1,315km2 of new area. The Brazilian Amazon’s deforestation is nearly five times less than it was back in 2004. It has halved in the last two years. Importantly for the future, over 60% of the Amazon is now under some form of conservation management.

    6. 21 DIFFERENT ENDANGERED SPECIES RECOVERED

    I hadn’t even heard of some of these species that have recovered. They include the fish called Putitor mahseer, the Florida golden aster, the Ulūlu, the Arapaima, the Chipola slabshell and Fat threeridge (mussels), and the Pookila. Other well-known species that are doing better are the (Australian saltwater and Siamese) crocodile, Giant pandas, the Narwhal, (Asiatic) lions, (Saimaa ringed) seals, (red cockaded) woodpeckers, (Asian) antelopes, (Yellow-footed rock) wallabies, (Southern bluefin) tuna, (orange-bellied) parrots, and (Sierra Nevada yellow-legged) frogs. The Scimitar oryx, Iberian lynx, and the Yangtze finless porpoise have also recovered.

    7. MILLIONS MORE CHILDREN WERE EDUCATED IN SCHOOLS

    Since the year 2000, the global number of children not attending school has declined by nearly 40%. Over this same period of time, the world’s population has increased by nearly two billion people. Which makes a 40% drop in overall numbers even more remarkable. Gender parity has been achieved in primary education in Eastern and Southern Africa. 40 million more young people are completing secondary school than they were in the early 2000s. This means that the average child also attends school for more years.

    8. ACCESS IMPROVED TO WATER, SANITATION AND HYGIENE FOR MILLIONS OF CHILDREN

    Between 2015 and 2023, 213 million children gained access to drinking water at their schools. 193 million children gained access to sanitation and 174 million gained access to hygiene services at school too. These figures are all based on a report from WHO/UNICEF.

    9. CRIME IS GETTING A LOT BETTER IN SOME PLACES

    Homicide rates in Brazil fell to a 14-year low. They are also at their lowest rates in Mexico since 2016. Crime rates have fallen by more than 50% in the Philippines compared to six years ago. Levels of violent and property crime in the US are among the lowest rates recorded since the 1960s. There has been an enormous decline in homicides in the US too.

    10. HOW WE ARE PERSONALLY FEELING SEEMS TO BE IMPROVING

    The 2024 Gallup Global Emotions Report examined data on positive and negative experiences. By assessing 146,000 people from 142 countries worldwide, Gallop tried to get a sense of how people felt about their experiences from the day before. This then provided a larger snapshot of how pleasant or difficult people’s lives are feeling in general.

    The positive experience index asks about how well-rested one feels, if they were treated with respect, and if they smiled or laughed a lot. It also asks if they learned or did something interesting, and if they enjoyed things.

    The negative experience index asked how much people experienced physical pain, worry, sadness, stress and anger.

    The average person’s level of positive experiences are now the highest that they have been since before the COVID-19 pandemic. In terms of negative experiences, these scores had been consistently getting worse from 2014 to 2023. The 2024 results were the first time in a decade that the Negative Experiences Index score has declined. Hopefully this can become a new trend for the next decade.

    Imagine what would happen if people start seeing some of the positive changes that are already occurring worldwide, rather than just the negative stories? People might keep a sense of hope for the future. They might realise that it isn’t too late. There are steps that they can take for things to keep improving.

    Or is it just me that feels like I am getting a distorted picture of how things are? Feel free to let me know in the comments below.

    Dr Damon Ashworth

    Clinical Psychologist

  • Ten Books for Deep Thinking: Focus, Compassion, and Life’s Big Questions (30-21)

    Ten Books for Deep Thinking: Focus, Compassion, and Life’s Big Questions (30-21)

    My top 100 non-fiction books countdown explores some of life’s most profound challenges. It addresses how to make a meaningful difference and overcome our mental limitations. It also delves into facing mortality and cultivating wisdom in an increasingly complex world.

    For earlier books in the countdown: 100-91, 90-81, 80-71, 70-61, 60-51, 50-41, 40-31.

    Here are books 30-21…

    30. Doing Good Better: How Effective Altruism Can Help You Make a Difference by William MacAskill

    Goodreads.com star rating = 4.19/5

    MacAskill introduces effective altruism—using evidence and reason to determine how to do the most good possible. This approach does not rely on intuition or emotion. It evaluates causes and charities based on effectiveness. This helps assess scalability and how neglected causes are to maximise positive impact.

    What makes it special: This book transforms charity from an emotional impulse into rigorous science. It shows how small donations can save lives when directed effectively. It challenges conventional wisdom about giving and career choices with data-driven analysis.

    Perfect for: People who want to make a meaningful difference in the world, such as donors, philanthropists, and social entrepreneurs. Additionally, anyone curious about rational approaches to ethics and giving.

    Key takeaway: Consider cost-effectiveness when giving—some interventions are thousands of times more effective than others. Choose careers based on your ability to have a positive impact. You can do this directly through your work or by “earning to give.”

    29. ‘The Brain that Changes Itself: Stories of Personal Triumph from the Frontiers of Brain Science’ by Norman Doidge

    Goodreads.com star rating = 4.20/5

    Doidge reveals the revolutionary discovery of neuroplasticity—the brain’s ability to reorganize and form new neural connections throughout life. Through compelling case studies, he shows how people have overcome strokes, learning disabilities, and brain damage by harnessing the brain’s capacity to rewire itself.

    What makes it special: This book fundamentally challenged how we understood the brain. Doidge encouraged us to stop thinking of it as a “fixed machine” to a more dynamic, adaptable organ. The real-life stories of recovery and transformation are both scientifically rigorous and deeply inspiring.

    Perfect for: People interested in neuroscience, psychology, rehabilitation, and self-improvement. Patients recovering from brain injuries or neurological conditions or their family and friends may be interested. Also, educators and therapists looking for evidence-based approaches.

    Key takeaway: “Use it or lose it”—neural circuits strengthen with practice and weaken without use. Mental practice, visualisation, and focused attention can physically reshape your brain, making learning and recovery possible at any age.

    28. Enlightenment Now: The Case for Reason, Science, Humanism, and Progress by Steven Pinker

    Goodreads.com star rating = 4.20/5

    Pinker presents overwhelming evidence that human progress is real and measurable. Despite negative news cycles, metrics like life expectancy, poverty reduction, literacy rates, and declining violence show dramatic improvements. These improvements are driven by Enlightenment values of reason, science, and humanism.

    What makes it special: This meticulously researched book counters pessimism with hard data. It shows that the world is actually getting better by most objective measures. Pinker doesn’t ignore current challenges but provides essential perspective on long-term trends.

    Perfect for: Readers interested in history, science, philosophy, and social progress. It also suits skeptics and optimists seeking a data-driven perspective. Educators, policymakers, and advocates of reason and humanism will find it appealing too.

    Key takeaway: Progress is fragile and requires active defense through education, critical thinking, and continued application of scientific methods. Optimism should be grounded in evidence, not ideology.

    27. Four Thousand Weeks: Time Management for Mortals by Oliver Burkeman

    Goodreads.com star rating = 4.20/5

    Burkeman argues that traditional productivity advice fails because it ignores our fundamental limitation. We don’t have an infinite amount of time. Therefore, we will always have to prioritise some things and not do others. Instead of trying to optimise everything, we should embrace our finitude, accept uncertainty, and focus deeply on what truly matters.

    What makes it special: This book is an antidote to toxic productivity culture. It offers a philosophical approach to time management that prioritises meaning over efficiency. It challenges the entire premise of most time management advice.

    Perfect for: Anyone overwhelmed by time pressure or productivity culture. It’s also ideal for people seeking a more meaningful, balanced relationship with time. Additionally, it suits readers interested in philosophy, psychology, and self-help with a realistic approach.

    Key takeaway: Stop trying to control everything and instead focus on a few meaningful projects. Embrace the “joy of missing out” and accept that some things will remain unfinished—this reduces pressure and increases presence.

    26. The Hard Thing About Hard Things: Building a Business When There Are No Easy Answers – Straight Talk on the Challenges of Entrepreneurship by Ben Horowitz

    Goodreads.com star rating = 4.21/5

    Horowitz provides unvarnished advice for entrepreneurs and leaders facing the brutal realities of building companies. Unlike business school theory, this book focuses on making tough decisions with incomplete information. It emphasises managing during crises and maintaining psychological resilience as a leader.

    What makes it special: This is a rare business book. It honestly addresses the emotional and psychological toll of leadership. Horowitz combines practical advice with vulnerable personal stories from his experience as a CEO and venture capitalist.

    Perfect for: Startup founders, CEOs, and business leaders. Entrepreneurs navigating uncertainty and growth. Anyone interested in leadership, management, and entrepreneurship.

    Key takeaway: There is no recipe for success in real-world business—you must be comfortable making decisions without perfect information. Lead with candor, focus on building strong culture, and develop systems to manage your own psychology during difficult periods.

    25. Zen Mind, Beginner’s Mind: Informal Talks on Zen Meditation and Practice by Shunryu Suzuki

    Goodreads.com star rating = 4.22/5

    Suzuki introduces the essential Zen concept of “beginner’s mind”—approaching life with openness, eagerness, and freedom from preconceptions. Expert’s mind, filled with fixed ideas, limits perception and learning, while beginner’s mind remains curious and receptive.

    What makes it special: This slim, profound book distills centuries of Zen wisdom. It offers accessible insights about mindfulness, acceptance, and presence. It’s both a meditation guide and a philosophy for approaching all of life with greater awareness.

    Perfect for: Beginners and seasoned practitioners of meditation and Zen. It is ideal for anyone seeking a mindful, open, and grounded approach to life. It also suits people interested in spirituality, philosophy, and self-awareness.

    Key takeaway: Maintain beginner’s mind in all activities—approach each moment with fresh attention rather than assumptions. Practice with full attention while letting go of attachment to specific results.

    24. Radical Compassion: Learning to Love Yourself and Your World with the Practice of RAIN by Tara Brach

    Goodreads.com star rating = 4.22/5

    Brach presents the RAIN practice—Recognize, Accept, Investigate, Nurture—as a method for developing radical compassion toward ourselves and others. This mindfulness-based approach transforms difficult emotions and experiences through kind, curious awareness rather than resistance.

    What makes it special: This book provides a practical, step-by-step method for developing emotional resilience and compassion. Brach combines Buddhist wisdom with modern psychology, making ancient practices accessible for contemporary healing.

    Perfect for: People struggling with self-criticism, anxiety, or emotional pain. It is also suitable for those seeking a practical path to mindfulness and compassion. Therapists, caregivers, and anyone interested in emotional healing might find it beneficial.

    Key takeaway: Instead of pushing away discomfort, use RAIN to befriend and understand difficult experiences. Self-compassion creates the foundation for genuine compassion toward others and healing in the world.

    23. Staring at the Sun: Overcoming the Terror of Death by Irvin D. Yalom

    Goodreads.com star rating = 4.23/5

    Yalom, a renowned existential therapist, explores how fear of death underlies much of our anxiety and psychological suffering. He argues that facing mortality directly, rather than avoiding it, actually enhances life appreciation and reduces existential anxiety.

    What makes it special: This book tackles the ultimate taboo—death—with therapeutic wisdom and philosophical depth. Yalom combines clinical experience with personal reflection, showing how death awareness can be liberating rather than paralyzing.

    Perfect for: People struggling with death anxiety or grief. Therapists and Counsellors working with existential issues; anyone interested in existential psychology and personal growth.

    Key takeaway: Awareness of mortality does not create despair. Instead, it motivates us to prioritise what truly matters. It encourages us to live more authentically. Love and connection provide meaning that transcends individual existence.

    22. Stolen Focus: Why You Can’t Pay Attention – and How to Think Deeply Again by Johann Hari

    Goodreads.com star rating = 4.23/5

    Hari investigates the modern attention crisis, revealing how technology companies, work culture, and environmental factors systematically fragment our focus. He argues that reclaiming deep attention requires both personal practices and systemic changes to how society is organized.

    What makes it special: This book combines personal narrative with investigative journalism. It reveals how the “attention economy” exploits human psychology for profit. Hari provides both individual solutions and calls for broader societal reform.

    Perfect for: Anyone struggling with distraction or seeking better focus. It is also ideal for educators, employers, and policymakers interested in attention and productivity. Additionally, it suits readers concerned about the impact of technology on society.

    Key takeaway: Technology companies profit from fragmented attention, deliberately designing platforms to maximize engagement at the cost of deep thinking. Reclaiming focus requires both personal boundaries and systemic changes to protect human attention.

    21. The School of Life: An Emotional Education by Alain de Botton

    Goodreads.com star rating = 4.24/5

    De Botton argues that traditional education fails to teach the most important life skills: understanding emotions, building relationships, handling disappointment, and finding meaning. He presents emotional education as essential curriculum for navigating adult life with wisdom and resilience.

    What makes it special: This book fills the gap left by formal education. It teaches practical emotional and social skills through philosophical reflection. De Botton makes psychology and philosophy accessible while addressing universal human challenges.

    Perfect for: Anyone seeking practical emotional skills to improve life quality. It suits those interested in personal growth, relationships, and mental well-being. It is also for readers frustrated by traditional education’s lack of emotional focus.

    Key takeaway: Self-knowledge is foundational to emotional health—understanding your triggers, fears, and desires enables wiser choices. Balance ambition with contentment, and practice compassion and forgiveness as learnable skills.

    The Ultimate Integration

    This collection reveals the deepest patterns in human flourishing:

    • Face reality directly. Face death anxiety, attention fragmentation, or entrepreneurial challenges head-on. Growth comes from honest confrontation with difficult truths.
    • Compassion can help you transform. RAIN practice and Zen acceptance are methods you can use. Approaching ourselves and others with kindness creates the conditions for healing and growth.
    • Sometime evidence is more accurate than our intuition. Data-driven approaches often reveal counterintuitive truths. This is true whether in giving effectively or understanding brain plasticity.
    • Focus on the present. From Zen mindfulness to mortality awareness, focusing on the here-and-now enhances both peace and effectiveness.

    Your Wisdom Practice

    Remember: the books that change your life aren’t necessarily the ones that comfort you. They are the ones that expand your understanding of what’s possible. This expansion occurs when you approach yourself, others, and life’s challenges with greater awareness, skill, compassion, and courage.

    Stay tuned for the next 10 books…

    Dr Damon Ashworth

    Clinical Psychologist

  • Part Four of My Top 100 Non Fiction Books Countdown: 70-61

    Part Four of My Top 100 Non Fiction Books Countdown: 70-61

    Here are the next ten books in my top 100 non-fiction books countdown. I have read all of these over the last nine years.

    These ten titles cover a wide range of topics. Including creativity and flow, effortless achievement, system optimisation and authentic confidence. They also cover identity and healing, longevity and resilience, and prediction and human potential.

    Feel free to check out the prior parts of the countdown first if you haven’t yet: 100-91, 90-81, and 80-71.

    Here’s 70 to 61.

    70. The Creative Act: A Way of Being by Rick Rubin

    Goodreads.com star rating = 4.01/5

    Legendary music producer Rick Rubin presents creativity as a way of being, not just making art. He emphasises organic, non-linear creative processes that need patience, trust, and surrender to uncertainty rather than forcing outcomes.

    What makes it special: It treats creativity as accessible to everyone. The focus is on mindset and presence over technical skills. It incorporates wisdom from decades of working with top artists.

    Perfect for: Artists, musicians, creatives of all kinds, anyone feeling blocked, and people interested in mindfulness and personal growth.

    Key takeaway: Creativity is not a talent reserved for artists. It is a natural way of being accessible to everyone. It emerges organically when you approach life with openness, presence, and trust in the process. Do not force outcomes or seek external validation.

    69. Effortless: Make It Easier to Do What Matters Most by Greg McKeown

    Goodreads.com star rating = 4.04/5

    McKeown shows how to make success feel natural and sustainable by working smarter, not harder. He advocates for simplifying complex tasks, building routines that need less willpower, and aligning work with natural energy rhythms.

    What makes it special: It challenges the “hard work equals success” myth. The book offers practical strategies. These strategies reduce friction and psychological burden while achieving better results.

    Perfect for: Busy professionals, perfectionists, overachievers, and anyone struggling with motivation or seeking work-life balance.

    Key takeaway: “Effortless” doesn’t mean lazy or without any work at all. Instead, it’s about being strategic in how you apply your energy so you can sustain high performance without burning out. Stop glorifying struggle and instead ask: “What if this could be easy?” This mindset shift helps you find simpler, more sustainable ways to achieve what truly matters.

    68. The Checklist Manifesto: How to Get Things Right by Atul Gawande

    Goodreads.com star rating = 4.04/5

    Gawande reveals how simple checklists dramatically improve performance in complex, high-stakes situations. From operating rooms to cockpits, he shows how checklists manage cognitive load and prevent critical errors.

    What makes it special: This demonstrates how basic tools can profoundly impact safety and quality. It includes compelling real-world examples from medicine and aviation.

    Perfect for: Healthcare professionals, managers, project teams, entrepreneurs, and anyone in high-stakes fields where mistakes have serious consequences.

    Key takeaway: Using checklists can dramatically reduce errors and improve performance, even among highly skilled professionals dealing with complex tasks. In our complex world, we need to embrace tools that help us manage complexity. We can’t pretend to handle everything through individual brilliance alone. Checklists represent a simple but powerful way to improve reliability and save lives across many fields.

    67. The Confidence Gap: From Fear to Freedom by Russ Harris

    Goodreads star rating = 4.05/5

    Harris argues that real confidence comes from taking action despite fear, not from feeling fearless. Using acceptance and commitment therapy principles, he shows how to build confidence through values-driven action and self-compassion.

    What makes it special: It reframes confidence as a skill you can develop rather than a fixed trait. It emphasises mindfulness and acceptance and commitment therapy (ACT) skills for helping people to become more confident in their lives.

    Perfect for: People who avoid action due to fear, professionals with imposter syndrome, and anyone dealing with anxiety or perfectionism.

    Key takeaway: Waiting to feel confident before taking action is a trap. This trap prevents us from living the life we want. Stop waiting for confidence to show up and start taking small, values-driven actions. Confidence often follows action, not the other way around.

    66. The Velvet Rage: Overcoming the Pain of Growing Up Gay in a Straight Man’s World by Alan Downs

    Goodreads.com star rating = 4.06/5

    Downs explores the hidden shame many gay men carry from growing up in a hetero-normative world. This shame drives compensatory behaviours like perfectionism and achievement-seeking. He offers a path toward authentic self-acceptance.

    What makes it special: It offers an honest, compassionate examination of internalised shame and its effects. It also provides practical guidance for healing and building genuine self-worth.

    Perfect for: Gay men struggling with shame. Mental health professionals and LGBTQIA+ allies will find it beneficial. It’s also suitable for anyone on a journey of personal growth and authenticity.

    Key takeaway: Many gay men experience a deep psychological wound. It is often hidden. This wound comes from growing up in a hetero-normative society. The society teaches them that their authentic selves are unacceptable. This leads to lifelong patterns of shame, perfectionism, and emotional numbing. Healing requires recognising these patterns. It involves understanding their origins. The process includes doing the difficult work of building genuine self-acceptance. This is instead of continuing to seek validation through external achievements or approval from others.

    65. The Identity Trap: A Story of Ideas and Power in Our Time by Yascha Mounk

    Goodreads.com star rating = 4.06/5

    Mounk examines how politics has shifted from class-based to identity-based divisions. He explores the paradox between celebrating individualism and grouping people into fixed identity categories. He argues for balancing identity affirmation with social cohesion.

    What makes it special: Thoughtful analysis of contemporary political and social dynamics. It avoids partisan talking points. It addresses real challenges of identity politics.

    Perfect for: Students of politics and sociology, policymakers, activists, journalists, and general readers curious about culture wars and social fragmentation.

    Key takeaway: Well-intentioned identity-focused approaches to social justice have become counterproductive. They create political and personal traps. These traps ultimately undermine the goal of achieving equality and justice. The path to justice lies not in abandoning liberal democratic principles. It lies in more fully realising them. We should keep free speech, individual dignity, and cross-cultural exchange.

    64. Waking the Tiger: Healing Trauma by Peter A. Levine and Ann Frederick

    Goodreads.com star rating = 4.07/5

    Levine presents trauma as trapped energy in the body rather than just a mental condition. He shows how somatic approaches can help finish interrupted fight, flight, or freeze responses, allowing natural healing to occur.

    What makes it special: This approach to trauma healing is revolutionary. It engages the body’s wisdom. It offers hope for those whom traditional talk therapy hasn’t fully helped.

    Perfect for: Trauma survivors and therapists. It also suits people who do bodywork. Anyone interested in the mind-body connection could find it useful.

    Key takeaway: Trauma is fundamentally a physiological disorder, not just a psychological one. Healing occurs through the body’s natural ability to finish its interrupted stress response rather than through talking therapy alone. Healing trauma requires working with the body’s wisdom. It is important to complete the natural stress cycle, which Levine says was interrupted during the original traumatic event.

    63. The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest by Dan Buettner

    Goodreads.com star rating = 4.07/5

    Buettner identifies regions where people live exceptionally long, healthy lives. He reveals their common practices, including natural movement and a sense of purpose. Other practices are stress management and plant-based diets. They also include moderate alcohol consumption, strong communities, family priority, and spiritual engagement.

    What makes it special: Evidence-based longevity secrets from real-world populations, offering practical lifestyle guidance backed by demographic research.

    Perfect for: Health enthusiasts, caregivers, families, community leaders, public health professionals, and anyone interested in ageing well.

    Key takeaway: The world’s longest-lived populations share specific lifestyle patterns. Anyone can adopt these patterns to increase their lifespan. These habits can also improve their quality of life. Longevity isn’t primarily about genetics. Genetics accounts for only about 20% of lifespan. It’s about creating an environment and lifestyle that naturally promotes health and longevity.

    62. Superforecasting: The Art and Science of Prediction by Phillip E. Tetlock and Dan Gardner

    Goodreads.com star rating = 4.08/5

    Tetlock reveals what makes some people exceptionally good at predicting future events. Superforecasters are curious, open-minded, think in probabilities, regularly update their views, and break complex problems into manageable parts.

    What makes it special: It shows that forecasting is a learnable skill. It is not an innate talent. The book offers practical techniques for improving prediction accuracy in any field.

    Perfect for: Strategy professionals, data scientists, critical thinkers, teams making decisions under uncertainty, and students of psychology or economics.

    Key takeaway: Some people are remarkably better at predicting future events than others. These superforecasters use specific thinking techniques. These techniques can be learned and applied by anyone to make better predictions and decisions. In an uncertain world, we can still make significantly better predictions by adopting the disciplined thinking habits of superforecasters.

    61. What Doesn’t Kill Us: How Freezing Water, Extreme Altitude, and Environmental Conditioning Will Renew Our Lost Evolutionary Strength by Scott Carney

    Goodreads.com star rating = 4.09/5

    Carney explores how modern comfort has weakened our evolutionary resilience and how we can reclaim ancient abilities through environmental conditioning. He investigates cold exposure, breathwork, and extreme challenges that build physiological and mental strength.

    What makes it special: This is a science-backed exploration of human potential. It challenges assumptions about our physical and mental limits. It includes practical applications for building resilience.

    Perfect for: Biohackers, health optimisers, adventure seekers, wellness practitioners, and fans of self-experimentation backed by research.

    Key takeaway: Modern humans have become dangerously disconnected from environmental stressors. Our bodies evolved to handle these stressors. Deliberately reintroducing controlled stressors, particularly cold exposure, can dramatically improve our health, resilience, and performance. Avoiding all stress and discomfort doesn’t make us healthier – it makes us fragile.

    Stay tuned for books 60-51 next week…

    Dr Damon Ashworth

    Clinical Psychologist

  • Must-Read Non-Fiction for Personal Growth: 100-91

    Must-Read Non-Fiction for Personal Growth: 100-91

    Ever since I first began working as a Clinical Psychologist, I regularly get asked a question. People often inquire whether there are any non-fiction or psychology books that I would recommend.

    Sometimes a book recommendation can go really well. The client is ready to make a certain change but feels stuck in some way. The book connects with them. It helps them make the changes they want in their lives.

    Other times, for many reasons, the book, its message, or its author, doesn’t connect well with the client. They won’t read it all, or it can be demotivating rather than inspiring or energising.

    Back in 2016, I began creating a summary of my top 40 psychology book recommendations. I am amazed at how often I have referred people to this list. It can really help to build upon the ideas and skills we have discussed in therapy.

    Nearly ten years later, I would love to share more recommendations of non-fiction books I have been reading. I haven’t agreed with everything written, but each one has affected me in some way.

    Like last time, I will only include books that I have read personally. I won’t include more than one title in this countdown from the same author. But I include some books that I have written about it other posts. To avoid personal bias in the rankings, I will rank them from lowest to highest from their Goodreads.com star rating.

    Here is part one of my countdown: books #100 to #91…

    100. Nerve: Adventures in the Science of Fear by Eva Holland

    Goodreads.com star rating = 3.54/5

    Eva Holland combines memoir with cutting-edge neuroscience to explore fear from every angle. After her mother’s sudden death, Holland embarks on a journey. A near-fatal climbing accident then pushes her further to understand and conquer her fears. She faces her fear of heights through exposure exercises and trying experimental treatments, like Propranolol.

    What makes it special: Holland doesn’t just research fear; she lives it. Her vulnerable storytelling makes complex neuroscience accessible while offering real hope through treatments like EMDR and exposure therapy.

    Perfect for: Anyone struggling with anxiety, phobias, or trauma. Adventure enthusiasts and those processing grief may find that it resonates with them too.

    Key takeaway: By combining scientific understanding of fear’s mechanisms with personal courage, we can transform our relationship with fear. Various therapeutic approaches can aid this transformation from paralysis to empowerment. Rather than being ruled by our fears, we can learn to work with them more skillfully.

    99. The Devil You Knew: The myths around depression, and Why Your Best Days are Ahead of You by Prof. Ian Hickey

    Goodreads.com star rating = 3.59/5

    Professor Ian Hickie, with his 35 years of clinical experience, takes on the myths surrounding depression. He challenges misconceptions about antidepressants, childhood trauma, and treatment options. He also offers guidance through the mental health care system.

    What makes it special: Hickie combines compassionate guidance with the latest scientific findings. The book offers hope without sugar-coating the reality of depression.

    Perfect for: People living with depression and their loved ones. Mental health professionals could also gain from checking it out. Essentially, anyone seeking clear, myth-busting information about depression and mental health.

    Key takeaway: Understand depression’s true nature. Recognise that recovery paths are highly individual. If you struggle with depression, it can feel like you’re stuck in a maze. However, it is possible to find a way out and reclaim a fulfilling life.

    98. The Happiness Curve: Why Life Gets Better After 50 by Jonathan Rauch

    Goodreads.com star rating = 3.64/5

    The midlife crisis stereotype that we often see depicted in stories has some basis to it. However, this does not mean it is a personal failing or that we need to leave our marriage or buy a convertible.

    Rauch reveals the U-shaped happiness curve. The data shows that life satisfaction naturally dips in midlife before climbing again. This pattern appears across nearly all cultures. Happiness tends to be high when we are young and in our late teens and early 20s. It then starts to decline until it is at its lowest point between 45 and 49. It then starts to rise again until our highest average reported well-being at age 75.

    What makes it special: Midlife dissatisfaction is a normal transition that the average person goes through. Other people’s experiences show that your later years probably won’t feel as bad as you imagine. In fact, 75-year-olds are often happier than the rest of us.

    Perfect for: Anyone in their 40’s feeling stuck. It is also great for young people worried about getting older. I’d recommend it to anyone curious about how happiness changes over time.

    Key takeaway: if you’re experiencing unhappiness in midlife, you’re not broken or having a crisis. You’re experiencing a normal, biologically-driven process. This will naturally improve as you age. You will develop different priorities focused more on meaning, relationships, and gratitude than on achievement and competition.

    97. Everything is F*cked: A Book About Hope by Mark Manson

    Goodreads.com star rating = 3.68/5

    Manson’s follow-up to his mega-hit delivers more blunt wisdom about hope, meaning, and living well in a chaotic world. He explores why we feel anxious despite unprecedented comfort and how to find strength in accepting life’s limits.

    What makes it special: Dark humour meets philosophy in a book. It disrupts traditional self-help with raw honesty. The book also fosters intellectual curiosity.

    Perfect for: Fans of contrarian thinking, anyone facing existential anxiety, or those who appreciate humour with their philosophy.

    Key takeaway: The central message is that meaning and hope aren’t given to us by the world. We must actively construct them through our choices, values, and how we interpret our experiences.

    96. Win Bigly: Persuasion in a World Where Facts Don’t Matter by Scott Adams

    Goodreads.com star rating = 3.73/5

    The Dilbert creator applies his knowledge about the topic of persuasion to explain why emotional appeal often trumps facts. Using Trump’s rise as a case study, Adams breaks down the psychology of influence and communication.

    What makes it special: Whether you agree with the politics or not, Adams provides fascinating insights. He explains how persuasion truly operates in high-stakes situations.

    Perfect for: Marketers, salespeople, political junkies, and anyone curious about influence and communication strategies.

    Key takeaway: Persuasion is less about logical arguments and more about understanding human psychology, emotional triggers, and cognitive biases. Adams argues that mastering these techniques can help you become more influential. It also makes you more resistant to manipulation by others.

    95. The Marshmallow Test: Mastering Self-Control by Walter Mischel

    Goodreads.com star rating = 3.73/5

    The scientist behind the famous marshmallow experiment reveals that self-control isn’t fixed—it’s a learnable skill. Mischel shows how delayed gratification affects everything from financial planning to relationships.

    What makes it special: It offers hope by proving willpower can be developed, plus practical “cooling strategies” for managing temptation.

    Perfect for: Parents, educators, therapists, and anyone wanting to improve their self-discipline and decision-making.

    Key takeaway: Self-control is not a fixed trait. It is a skill that can be learned and strengthened. This occurs through specific strategies and practice.

    94. I Hate You– Don’t Leave Me: Understanding the Borderline Personality by Jerold J. Kreisman and Hal Straus

    Goodreads.com star rating = 3.79/5

    This groundbreaking book brought Borderline Personality Disorder into mainstream awareness. It explains the intense emotional swings and relationship patterns that characterize Borderline Personality Disorder (BPD) with compassion and clarity.

    What makes it special: It validates chaotic emotions while offering hope through modern treatments like Dialectical Behavior Therapy.

    Perfect for: Loved ones of someone with BPD, people recognising BPD traits in themselves, and mental health professionals.

    Key takeaway: People with BPD can develop more stable relationships. They can better regulate their emotions. They can be more mindful. They can also calm their distress. There may be ongoing challenges. However, people with BPD can enhance their quality of life with better understanding, effective treatment, and support. .

    93. iGen: Why Today’s Super-Connected Kids Are Growing Up Less Rebellious, More Tolerant, Less Happy — and Completely Unprepared for Adulthood — and What That Means for the Rest of Us by Jean M. Twenge

    Goodreads.com star rating = 3.79/5

    Twenge uses massive datasets to show how smartphones and social media have fundamentally changed the generation born after 1995. She reveals both the positives (more tolerant, less risky behavior) and negatives (rising anxiety and depression).

    What makes it special: It provides data-driven insights into a generational shift that affects millions of young people. Decades of research supports Twenge’s claims.

    Perfect for: Parents of teens, educators, therapists working with youth, and anyone curious about how technology shapes human behaviour.

    Key takeaway: The smartphone revolution has fundamentally altered adolescent development. It has created the first generation to mature entirely in a digital environment. There are profound consequences for their mental health, social development, and preparation for adult life.

    92. The Mindful Body: Thinking Our Way to Chronic Health by Ellen Langer

    Goodreads.com star rating = 3.80/5

    Harvard psychologist Ellen Langer argues that our beliefs and mindset significantly shape our physical health. This isn’t mystical thinking—it’s grounded research on how expectations influence everything from blood sugar to aging.

    What makes it special: Secular, scientific approach to mind-body health that challenges “diagnosis as destiny” thinking without making false promises.

    Perfect for: People with chronic illness, healthcare professionals, and anyone curious about the psychology of healing and growing older.

    Key takeaway: our health is not predetermined by genetics or age alone. It can be significantly influenced by how we think about our bodies and health. We can improve our physical well-being through mental shifts. This is possible by adopting mindful awareness. We should also question limiting beliefs about illness and old age.

    91. Don’t Trust Your Gut: Using Data to Get What You Really Want in Life by Seth Stevens-Davidowitz

    Goodsreads.com star rating = 3.80/5

    Stevens-Davidowitz uses data from Google searches, dating sites, and health trackers. He reveals that our instincts about happiness, success, and love are often wrong. The data tells a different story about what actually works.

    What makes it special: Clever insights backed by massive datasets, delivered with humour and humility. It’s the antidote to feel-good self-help myths.

    Perfect for: Data enthusiasts, self-help sceptics, and anyone making big life decisions who wants evidence over gut feelings.

    Key takeaway: Our intuitions about what will make us happy, successful, and fulfilled are often wrong. By looking at large-scale data patterns, we can make better decisions about relationships, careers, and parenting. This approach could enhance overall life satisfaction more than relying on gut feelings or conventional wisdom.

    Would you be interested in checking out any of these books? Stay tuned for the rest of the countdown. Another 10 books in the countdown will be released each week.

    Dr Damon Ashworth

    Clinical Psychologist

  • Life Satisfaction vs. Daily Joy: A Global Perspective

    Life Satisfaction vs. Daily Joy: A Global Perspective

    I was recently reading through The 2024 Gallup Global Emotions report. I was really interested to see how different the findings were in comparison to the World Happiness Report findings.

    In the World Happiness report, the top ten countries in terms of life satisfaction are:

    1. Finland
    2. Denmark
    3. Iceland
    4. Sweden
    5. Israel
    6. Netherlands
    7. Norway
    8. Luxembourg
    9. Switzerland
    10. Australia

    For the Gallup Global Emotions report, the top ten countries in terms of positive experiences from the day before in 2023 looked very different:

    1. Paraguay = 86
    2. Panama = 86
    3. Guatemala = 85
    4. Mexico = 84
    5. Indonesia = 84
    6. El Salvador = 83
    7. Costa Rica = 83
    8. Malaysia = 82
    9. Senegal = 82
    10. Philippines = 82

    In fact, there is no overlap at all between the two top ten lists. The World Happiness report top ten is dominated by Nordic and European countries. Israel and Australia are the only exceptions. The Gallup Global positive experiences top ten is instead made up of countries from Central and South America and Asia. Senegal is the only exception.

    So what is going on here, and why is there such a big difference with no overlap in either top ten list?

    I think it because they are measuring different things. Previously, I have written an article about our two selves. The first is the experiential self, or how much we are enjoying things in the moment. The second is the narrative self, or how we are feeling about our life in general.

    The Cantril Ladder question that determines the World Happiness rankings asks more about people’s narrative self. It questions people’s life satisfaction in general on a scale from 0 to 10. A score of 0 is the worst life they can imagine. Meanwhile, 10 signifies the best life.

    The Gallup Positive Experiences instead asks about people’s experiential self. It asks how well-rested someone felt yesterday. It also asks if they were treated with respect all day. Furthermore, it inquires if they smiled or laughed a lot. It then asks if they did something interesting or learned something, and if they felt enjoyment.

    In determining where it would be better to live, you may need to consider your priorities. Ask yourself which self is more important to you. Would you rather feel more satisfied with your life in general. Or would you rather experience more positive things from day to day?

    Maybe both things are important to you. However, it could be tough to find a country excelling in looking after both our narrative and experiential self. I think I might actually prefer to live in a country with more positive experiences. What about you?

    Dr Damon Ashworth

    Clinical Psychologist

  • How to Watch the 2024 Paris Olympics Live from Abroad Without Turning Into a Sleep-Deprived Zombie!

    How to Watch the 2024 Paris Olympics Live from Abroad Without Turning Into a Sleep-Deprived Zombie!

    The 2024 Paris Olympics have begun. For sports lovers and patriotic people worldwide, it can involve lots of time glued to the couch checking out the live action.

    For people living overseas like myself, it can also mean some serious sleep disruption for the next 16 days. Especially if you prefer to watch an event live when it is happening, rather than having to record the events overnight and then watch the replay when it most suits you.

    I don’t know about you, but there can be something special about watching an event live. As much as I try to tell myself that it is similar, watching a replay of an NBA or AFL game when the result is already out there and only one click away doesn’t feel quite the same.

    But what about the eight hour time difference between Melbourne and Paris? Or the nine hour time difference between Paris and Los Angeles and San Francisco? It might come down to a preference to experience the event live but sacrifice some sleep, or to watch the replay and potentially having the results spoiled by well meaning friends or family. Or even social media or the news.

    The easiest and probably best option for people that want to preserve their sleep at night and energy levels during the day is to record the events you want to see or use streaming services that allow you to watch the replays at times that best suit you.

    For certain events and certain people, that just might not do. I know that there were a few of my friends that made sure that they were awake to support the Matildas at 3am this morning. Some of them that already work in hospitality until fairly late just stayed up until the game and slept afterwards. For others that work the standard 9am to 5pm, they would have woken up early and would already be feeling pretty tired in their first few hours of work.

    Strategies for Managing Sleep During the Olympics

    1. Know Your Body Clock:

    • Morning People (“Larks”): Try to wake up early to watch events. Have a short nap of under 30 minutes during the day if needed. Go to bed a bit earlier than usual the following night if you are feeling sleepy, but then get up at your usual time the day after.
    • Evening People (“Night Owls”): Stay up to watch events and sleep in a bit later (but not too late) if possible. Have a short nap of under 30 minutes during the day if needed. Go to bed at your usual time the night after.

    2. Minimize Disruption:

    • If you stay up later than usual, limit your sleep-in to a maximum of 30 minutes later per extra hour that you have been awake for to avoid disrupting your sleep cycle too much. For example, if you normally sleep from midnight to 8am, but are awake until 4am, try to only sleep in until 10am.
    • If you wake up earlier than usual, try to go to bed a maximum of 30 minutes earlier for each hour of less sleep you have had the next night to maintain your regular sleep routine. For example, if you normally sleep from 10pm until 6am, but then wake up at 4am, try to sleep the next night between 9pm and 6am (as long as you feel sleepy around 9pm).

    3. Plan for Recovery:

    • After a late night or early morning, expect to feel more tired and possibly irritable the next day. Get back into your regular sleep schedule as quickly as possible to help recover and get back on track as soon as possible.
    • Avoid staying up all night multiple times, as it can have a compounded negative effect on your sleep and overall health.

    4. Prioritise Safety:

    • If you’re too tired to drive, consider using public transport rather than driving.
    • If you need to perform tasks that could be risky or unsafe or require lots of concentration, consider taking a day off work if possible.

    Four Key Aspects of a Good Night’s Sleep

    Dr Matthew Walker, a sleep scientist and author of the mega selling book, ‘Why We Sleep’, mentioned in a podcast that I was listening to recently the four things that he thinks are important for sleep over time. He called this “QQRT”.

    Q: Ideally, we want a certain quantity of sleep. For most adults, this is likely to be somewhere between 6 and 9 hours a night. 7 hours a night is often found to be the healthiest in longitudinal studies, but sleep needs vary a bit from person to person, so see what tends to make you feel the way that you would like to during the day and aim for that. Remember that quantity is only one of the four elements of a good night’s sleep, so doing the other three things right can help people to feel better the next day even if they obtain less sleep than they would like to.

    Q: We want to do things to improve our sleep quality. For me, that is minimising my alcohol intake, doing things to wind down and relax before sleep, not eating too large a meal too close to bedtime, waiting until I feel sleepy before going to bed, and only being in bed for a maximum 8.5 hours each night.

    R: We want to have good regularity in when we sleep from night to night. For me, that means going to bed between 11 to 11:30pm most nights and waking up between 7 and 7:30am seven days a week. If someone’s sleep schedule has lots of variability in it across the week, it will be much harder for their brain to help them to sleep when they want to at night, and help them to be alert and function well when they would like to during the day. Social jetlag is a real phenomenon, and can happen if someone’s weekend sleep schedule varies a lot from their weekday sleep schedule.

    T: Finally, we want to be sleeping at the right time for ourselves and our internal body clock. A “lark” might sleep best between 9pm and 5am. An “owl” might sleep best between 1am and 9am. Think about what 8 hour window in a 24-hour cycle is likely to be when your body and brain most want you to sleep, and try to sleep and wake up around those times. For me, it is between 11:15pm and 7:15am. If you can do this, you will find it a lot easier over time to feel sleepy and sleep well in bed, and feel alert and perform well during the day.

    Conclusion

    Ultimately, the key is balance. If watching live events is a priority, be mindful of how it affects your sleep and adjust your routine to mitigate any negative impact. If the sleep disruption outweighs the enjoyment, consider replays and avoid unnecessary fatigue. Enjoy the Olympics and make sure to take care of your well-being in the process!

    If you’d like to hear a radio segment that I was a part of on ABC discussing this topic, here is the link.

    Dr Damon Ashworth

    Clinical Psychologist

  • Exercise is Not Essential for Weight Loss. It is Vital for Your Health

    Exercise is Not Essential for Weight Loss. It is Vital for Your Health

    Alongside nutrition and sleep, exercise is one of the three pillars of our health. Before coming up with a realistic and sustainable plan, let’s see what types of exercise are most recommended and how much we should try to do each day or each week.

    Walking – is there anything to the 10,000 steps recommendation?

    Historically, humans walked a lot. Often as much as 10 or 12 miles a day when we lived a hunter-gather lifestyle, hunting for animals, foraging for berries, and finding different resting areas. One thing that often set us apart from other animals was not our speed but our endurance and capacity to keep walking. This would eventually lead to an animal becoming completely exhausted, breaking down, and needing to give up. However, once we finally caught up to them, all we had to do was begin preparing our next meal.

                The Japanese were the first to come up with the idea of doing 10,000 steps a day. I don’t think it was based on any science. It was more to do with the fact that it was a nice round number with five digits to aim for on the “Manpo-Kei” pedometer or step counter by Yasama Clock in Japan in 1965. My Japanese is non-existent, but the internet says that “Manpo-Kei” translates to “10,000 steps meter”, which seems to have stuck as the daily step target for many pedometers and activity trackers since then.

                Some research suggests that 10,000 steps a day can improve heart and mental health and lower your risk of diabetes. However, if you have tried to do this daily, you have probably realised just how long it can take. For me, it can be about 90 minutes or eight kilometres of walking. For others, it can take up to two hours a day, which might not make it so sustainable or easy to do consistently.

                Other research from Harvard suggests that walking an average of only 4,400 steps a day can have positive health benefits or lower a woman’s risk of dying. The control group did 2,700 steps a day, so increasing your step count by 1,700 steps a day might make a significant difference in your health.

                If you are already walking 7,500 steps daily, you may not need to increase it further. Another study found that increasing your steps to 7,500 a day reduced your risk of dying, but increasing it beyond that did not. So averaging 7,500 steps a day is going to be my new target. If I do more or less, that’s okay, as long as the average is around that.

                If you wanted to have 7,500 steps a day as a target, too, you could aim to do the majority of it in one block. However, some evidence suggests that regular movement throughout the day and not remaining in one position for too long is even better.

                For example, my Oura Ring gives me an activity score (out of 100) daily. If I don’t move every hour while I am awake, it penalises me that day for my overall activity score. It also recommends achieving a calorie goal in terms of energy used through activity, meeting my activity goals on most days of the week, and occasionally giving myself a rest day where I don’t overdo it and allow my body to recover.

    Is sitting killing us, and can standing desks help?

    I find the public discussion over the last five or so years about the dangers of sitting interesting. Such studies have said that sitting for too long can increase the risk of excess weight around the waist, high blood pressure, high blood sugar, high cholesterol, poor posture, muscle weakness, and even an increased risk of heart attack or stroke.

                A review of thirteen studies found that people who sit more than eight hours a day and do no physical activity outside of this have a similar risk of death to people who are obese or smoke regularly. However, further analysis of the more than one million people showed that 60 to 75 minutes of moderately intense exercise cancelled out the harmful effects of sitting for long periods each day. So, if you need to sit long hours at work each day, try to make sure that you also incorporate some time, either before, during or after work, to get moving and work up a sweat. It may be even more critical for you than for people on their feet more during their workday.

                Many opposing arguments for sitting are pushed by the makers of standing desks. These companies say that if sitting all day while at work is the problem, then standing all day is the answer.

                Standing desks do seem to improve the productivity of some workers. Those in a call centre with standing desks were found to be 45% more productive than those with sitting-only desks. Sit-stand desks can reduce upper back and neck pain by 54% after 4 weeks. Using a standing desk can reduce stress and fatigue after only 7 weeks. Furthermore, 87% of those using standing desks said they had more energy and vigour throughout the day. These levels reverted back to how they used to be when they returned to their old sitting desks. Using standing desks after lunch can even prevent your blood sugar from spiking as much.

                Standing all day may help you burn slightly more calories than sitting, but not much. One study in the Journal of Physical Activity and Health found that the average person burned 80 calories an hour while sitting at a desk or 88 calories an hour while standing. So about 60 extra calories a day if you stand all day. If you instead sat all day and then went for a walk during your lunch break, you would burn 70 more calories than standing all day. I know I’d prefer the sitting and lunchtime walk. It will probably come with less low back, leg or foot pain. What do you think?

    The importance of regular movement and breaks

     My sister’s husband, Dr James Gillard, Osteopath, says that the problem isn’t sitting or standing. It is more the issue of remaining sedentary in one posture for too long each day. So, try to change into different poses once you feel uncomfortable and want to change. If you have a standing desk, hopefully, it is adaptable, where you can spend some time sitting and standing rather than doing only one of them all day long. And please, take regular breaks during the work day if you can. Stand or walk while talking on the phone. Head outside, get some fresh air and go to the park or for a walk at lunchtime. Grab a coffee for morning tea around the corner if you need to. Have a walking meeting with a colleague sometimes rather than just sitting at your desk if you can. Regularly taking breaks and moving throughout the day is the key.

    Photo by Karl Solano on Pexels.com

    Running and is it good for us?

    Running in a race with thousands of other people can be pretty fun. I’ve done several of them over the years, ranging from 5km runs when I was younger to a few 10km fun runs with my brother, to the run for the Kids 15km race with my cousin, and three half marathons by myself. Finishing the half marathon at the Melbourne Marathon festival was terrific. Entering the field of the MCG and completing a lap around the field before finishing the race in front of a few thousand people was a big rush and exhilarating.

                However, running by myself, just for the sake of it, is never something I have particularly enjoyed. I struggled for years to get into a good routine with running. I loved listening to Haruki Murakami’s book What I Talk About When I Talk About Running and even hoped that one day I would feel the same way about it. I never did, though. After several years of trying and failing, I eventually stopped trying to run in 2017.

                1.35 million Australians do run for fun and exercise. If you do it regularly, it can significantly improve your health and reduce your risk of death. It reduces the risk of obesity, high blood pressure, high cholesterol, type 2 diabetes, heart disease and cancer. It can also improve your balance, metabolism, heart function and aerobic endurance.

                Even running for 50 minutes a week can give you all these benefits, with benefits not improving or decreasing if you run more than this. Which makes it great news if you don’t have heaps of time on your hands and want to incorporate it into your life. If you think you could enjoy running for 50 minutes a week, either in one go or across a few, please talk to your doctor to see if it is suitable for you to get started straight away or slowly build up to it. I’ve spoken to a few people who tried the Couch to 5km program and enjoyed the benefits of getting into a good routine and feeling fitter. I think I may need to reconsider my earlier running retirement.

                There are some risks of injury or overuse with running, so try to avoid uneven or hard surfaces if you can, and wear appropriate and well-fitted footwear. Also, try not to suddenly increase the pace and duration of your running, like I did with attempting to run long races with little preparation. Instead, slowly build up your speed and distance over time, and don’t feel you need to run for more than 50 minutes a week. Running can be a healthy pastime that you can do consistently for many years.

                If you’re like me and don’t love the idea of running alone, see if there are any running groups in your area. If you really hate it, see if there is another exciting sport you can do that can give you similar benefits and more enjoyment and rewards. The less your exercise routine seems like hard work, and the more it feels like fun, the more likely you are to stick to it.

    What are the alternatives to running?

    If you look at the complete list of sports worldwide, there are over 800. If you look at the list of international sports federations and recognised sports, there are over 200. It may be that your area has a lot less, but I wonder how much you have looked to see what is available to you. Your sports experience may be what you were exposed to in school. If you weren’t the most athletic, competitive or extroverted child, you might have bad memories of times that seemed to turn you off sport for life.

                If you are in school, there are plenty of times when you have to participate in sports that, for whatever reason, are not your thing. Please do not let those negative experiences put you off all sports or exercise for life.

                If you are not as active as you would like to be, having training or a game to turn up to at the same time each week is an excellent way to get fit. It may also be fun and introduce you to new friends.

                If you are unsure but want to explore the idea further, please check out this list to see if there is anything that looks interesting to you and may be worth trying. Then see on the internet, Facebook, or Meetup if a group exists in your area. Or at your local sports stadium or university. Most of the time, there will be groups, teams, and classes that would love a newcomer to join them.

    Photo by Emily Rose on Pexels.com

    Swimming

    I currently have a pool in my apartment complex and want to get into a routine of swimming 1km, or about 30 minutes, once a week. Swimming has many benefits if you enjoy it or have a pool nearby that you can use when you need it.

                Unlike running or walking, Swimming is more of a full-body workout. Swimming can lower your stress levels, reduce anxiety and depression, and improve your sleep patterns, even after a light swim. It can burn double the amount of calories as walking. Only 30 minutes a week can reduce the risk of heart disease, stroke and type 2 diabetes. It supports the body and requires much less pounding on the body than running on pavement. It can increase your energy levels and doesn’t leave you all sweaty at the end of the workout.

    Cycling

    I currently don’t own a car and use a bike to get to and from work four times a week. As it takes approximately 30 minutes each way, I am already getting enough exercise time each week through cycling. Anything I do outside of this with Running or Swimming is a bonus. I also find it much easier and faster to ride down to the local shops whenever I need anything from the supermarket.

                Like Swimming and running, regular cycling has a lot of potential benefits. It can increase your cardiovascular fitness and reduce your risk of heart disease. It can increase muscle strength, flexibility and mobility, especially in your legs. It can decrease your stress levels. It can strengthen your bones and improve your posture and coordination. It can also reduce your body fat levels.

                There are some risks of injury, especially if you are riding on roads or unstable trails or tracks. However, I’d still much prefer to ride than run. If I ride as part of my commute to and from work, it saves me money by not having to pay for public transport. It also saves me time, as it is much faster than walking and public transport. If I can be less stressed and healthier while also saving money and freeing up more time, that seems a pretty good deal.

    HIIT

    The one thing I am not adequately doing in terms of cardiovascular fitness, even though it is recommended frequently these days, is High-Intensity Interval Training (HIIT). I’ve done a two-week trial of F45 before and didn’t mind it. It was definitely a challenging workout. I’ve never tried Cross Fit, but I’ve heard similar things from the devoted fans who love it and go consistently.

                To do HIIT properly, the aim is to do a repeated exercise at nearly your maximum for short intervals of about 20 to 30 seconds, followed by extended periods of rest, usually at a ratio of 2:1 or 3:1. So if you sprint for 20 seconds, rest for 40 or 60 seconds, and then sprint for 20 seconds again. Allowing your body to somewhat recover before beginning the next high-intensity interval is essential in HIIT. It will enable your body to get used to the two extremes and improve cardiovascular conditioning. I’ve done little bits of it before, but definitely not exactly like I described to you then. I think I will need to talk to an expert on exercise to see how useful it would be for me to include HIIT regularly in my life.

                With HIIT, you can burn a lot of calories in a short period. It can raise your metabolism for hours after a HIIT workout. It can help you to lose body fat and waist circumference. You can gain muscle in the trunk and the legs. It can improve your oxygen consumption. It can reduce your blood pressure and heart rate. Some studies suggest that it improves your heart health more than other forms of cardiovascular exercise. It can lower your blood sugar. Finally, it can improve your anaerobic and aerobic performance, so you can move quickly and for extended periods, depending on your needs.

                If you want to give HIIT a go, please speak to a doctor or exercise physiologist first, especially if you haven’t done much exercise lately.

    Strength training

    The last thing I want to do is utilise the gym in my apartment complex and have a weights workout 2 times a week, for about 30 minutes each time. Even though I am already doing enough cardiovascular training, I tend to view strength training as something that needs to be incorporated into a healthy lifestyle. Even though some of these activities, including Swimming and Cycling, can help maintain muscle mass.

                For many reasons, going to the gym and improving or maintaining muscle mass is positive. One of the main ones males often focus on is wanting to be buff or ripped and look good. While it is true that having more muscle can look and feel better, many other health benefits are less superficial. Strength training can help prevent posture and movement issues and maintain your capacity to do the things you need to do in your life. Maintaining muscle mass can help prevent osteoporosis and broken bones by strengthening your bones. It can also increase your metabolism, even when you are not working out, which reduces your risk of fat and weight gain over time.

                When an article in JAMA Psychiatry reviewed 33 clinical trials on strength training in over 1,800 people, they found that people who did strength training two or more days a week had significantly reduced depression severity. So even if you don’t get physically stronger, it can still give you mood benefits, so you don’t have to lift super heavy or hard.

                If you want to gain muscle or get stronger, doing each set to fatigue is probably the best advice I have been given and one that seemed to have the best results for me. To do this, lift (or pull) the weight for as many repetitions as possible until you struggle to do the entire movement. Then try for one more repetition. If you cannot do it, you are too fatigued, and your muscles will likely grow over time. If you decide to lift this way, make sure you lift with a spotter or a personal trainer, who can assist you at the end of each set when you become fatigued. Otherwise, stopping before you get to this point is much safer.

                A 2017 meta-analysis of 16 studies also found that resistance training can significantly improve anxiety in individuals with and without physical or mental illnesses. So, the mental health benefits of resistance training can be potentially even more prominent and faster than cardiovascular exercise.

                If you want to give resistance training a go, please talk to your doctor first and see a gym instructor, personal trainer or exercise physiologist. All these experts could help if you need more guidance and support on how to establish a good weight routine, how often to go, and what you can do.

    Photo by Nina Uhlikova on Pexels.com

    What is enough, too little or too much?

    Unlike nutrition, I will not give a grade for each sport or type of exercise or tell you that you need to do these things. Instead, I have aimed to highlight that whatever movement and exercise you incorporate into your life will probably be better than none.

                If you want to focus on walking, see if you can begin counting your steps. Most smartphones have a step counter built into them now. This isn’t too bad as long as you bring your phone on your walks.

    I like listening to music, a podcast, or audiobook when walking. It is terrific to do this if you are unmotivated. Listening to something you want to do alongside walking can be considered temptation bundling, making it a little easier to go. For example, people who could only listen to a story when they were at the gym were more likely to go to the gym. If you give yourself a similar rule, you might begin looking forward to your walks or workouts rather than dreading them.

                Once you count your steps for a week, if you are under 7,500 steps a week, see if you can increase your step count slowly each week until you get up to 7,500 steps a day. If you are already doing this, keep up the excellent work and don’t feel you need to do anything extra.

                If you want to focus on sitting less, you could buy a sit-stand desk or take more regular breaks during a work day and ensure you get away from your desk and outside during your lunch break. Or exercise an hour a day if you have to sit for 8 hours.

                If you want to see the benefits of running, aim for 50 minutes a week. If it’s Swimming, aim for 30 minutes a week. If it’s HIIT, try 30 minutes weekly to begin with. If it’s cycling, 30 minutes once a week would be an excellent start too. Finally, if you are going to do strength training, see if you can do two weekly sessions to see the full benefits.

                If you want to lose weight, please remember that nutrition, and not exercise, is the best way to do this. The type, amount, and timing of when you eat and drink are more important for how much weight and fat you lose than how active you are.

    Altogether, if you are doing 30 minutes of moderately intense exercise five times a week, you are likely to be reasonably healthy from an exercise point of view. In addition, you are probably also helping your mental health, stamina and mobility.

    You don’t need to become addicted to the gym or your smartwatch to become healthier. Instead, move a little more, sit a little less, get your heart rate up a few times a week, and see if you notice any of its benefits.

  • Improving Your Health Begins With Your Nutrition

    Improving Your Health Begins With Your Nutrition

    I am definitely not a nutrition expert. Especially when you look at my behaviours or what I eat and drink daily.

    I remember several years back when I tried to track my food and drink intake using My Fitness Pal’s phone application. They have a feature where you can share your diary with friends and family or make it available so they can see it too. I did this and had my cousin Shannyn see my diary. Let’s just say that she was slightly shocked at my diet. She was also not afraid to tell me this.

    After this, I did not want to share my food and drink diary with anyone else.

    I don’t believe my actions are based too highly on a lack of knowledge. By now, I have read a lot and have a general sense of what is considered healthy or unhealthy habits.

    However, in terms of what specific actions I should take, I’m unsure exactly what to do. There are a lot of competing diets and rules out there. I don’t just want something to help me lose weight until my BMI is back in a healthy range of between 20 and 25 kg/m2. I want sensible and not too complicated or restrictive guidelines for how to eat to maintain a sustainable and healthy lifestyle.

    The Healthy Eating Pyramid

    Nutrition Australia first introduced their Healthy Eating Pyramid back in 1980. When I was in school, I remember it being in all of the school textbooks and on posters around the place. Of course, the pyramid has evolved over the years. The one I remember the most looked like this one from 1982:

    My father was a physical education teacher and took on the food pyramid’s advice. So we would eat cereal and toast for breakfast, sandwiches for lunch, and often pasta or rice with dinner. However, some of the most recommended diets now, including the low carb, high fat (LCHF) diet, the slow carb diet, Atkins diet and the ketogenic diet, all recommend staying away from the things at the bottom of the pyramid (apart from vegetables), especially bread, cereals, rice and pasta.

    The most recent pyramid in 2015 has shifted to accommodate the learning that has taken place worldwide since 1982. Unfortunately, over these 33 years, the average waistline has continued to expand, and the percentage of people that are overweight and obese has continued to climb:

    Grains have shifted higher up the pyramid, and sugar has come out altogether. There are now some extra parts at the bottom about choosing water rather than any other drink, enjoying herbs and spices, and being active daily. The section at the bottom has also increased for vegetables and shrunk for fruit, indicating that we want to prioritise vegetables more in our nutrition than fruit. Finally, margarine is no longer mentioned at the top, but rather eating healthy fats. It doesn’t tell you what they are, but Nutrition Australia says that some fats are more nutritious than others. These unnamed fats are considered okay in small doses.

    The Australian Guide to Healthy Eating

    Similar to the food pyramid, but slightly different. The Australian Guide to Healthy Eating shows the recommended nutritious foods that the average Australian should eat. One of the most noticeable differences is putting the food in a circle rather than a pyramid. This makes it easier to think about how much of your plate should have the five recommended food groups:

    It recommends a similar portion size of grains to vegetables, which is more in line with the older pyramid from 1982 than the latest one from 2015. It also shows specific oils that some people may consider unhealthy, including canola spray and margarine. It does recommend water as the main drink. Still, it is more realistic than the pyramid by showing that people sometimes eat and drink unhealthily, including alcohol, sugary, deep-fried, or fatty foods. Therefore, it recommends having these things occasionally and in small amounts. I’m not sure why chickpeas and red kidney beans have to be in two different food groups, but they are. 

    The Star System in Australian Supermarkets

    The Health Star Rating System is an interesting intervention with the right intention. The aim is to help educate the Australian public about the healthiness of different foods in the supermarket so that consumers can make healthy choices for their shopping carts and homes. I’ve found myself looking at the star ratings for various products and being influenced by what is written when deciding what to buy. 

                With cereals, for example, there is a lot of variety. All-Bran Original tastes dull, but with a five-star health rating, it suddenly seems more appealing than the two-star Crunchy Nut Clusters or the 1.5-star Crispix cereal. More sugar and less fibre and protein generally mean fewer stars for the cereal, which makes sense and seems pretty straightforward. 

                A more contentious area is the oils and fats. From various things that I have read and heard, there is a big difference in how healthy or recommended certain oils are from others. For example, some experts and diets say that butter is healthy. In the Bulletproof Diet, people even add it to their morning coffee. Yet it obtains the worst star rating of 0.5/5 because it is high in saturated fat. Another oil that people have told me to cook before is coconut oil. It also receives a 0.5/5 health star rating. On the other hand, with all its chemicals, margarine gets a score of 4.5/5. I’ve even seen 5-star vegetable oils, even though some experts have told me to stay clear of these oils as much as possible. 

                Comparing the star rating between one type of food and another is also contentious. For example, Up-and-Go drinks receive 4.5 stars out of 5, even though they have 28.7 grams of carbs, 15.8 grams of added sugar, sunflower and canola oil. But, then, foods such as smoked salmon receive 2/5 stars, even though they only contain salmon and salt and have healthy omega-3 fats and zero sugar or carbs. However, because of the higher amount of saturated fat, salmon is penalised and considered a poorer health decision. This might lead to some people choosing the highly processed Up and Go instead of the smoked salmon. 

                Another problematic issue with the Health Star Rating System is that it is not compulsory. Because of this, star ratings are currently only posted on 31% of eligible foods in Australian supermarkets. Suppose people use this as a guide to what is healthy or unhealthy in determining their choices at the supermarket. In that case, they are left in the dark with 69% of the eligible products. 

                An even bigger issue is that big corporations are gaming the star system to trick the public into thinking that their products are healthier than they are. For example, if vegetable oils obtain a five-star rating, does this mean they are one of the most beneficial food options? 

    It shouldn’t mean this, but how is the consumer to know? The food pyramid says to avoid foods with added salt and sugar and only consume healthy fats in moderation. It’s debatable if vegetable oils and margarine are healthy fats. Still, the Health Star Rating System says nothing about this or how people should only eat them in moderation.  

                I’m guessing that if someone consumed all their food in deep-fried vegetable oil, they wouldn’t remain healthy for very long. So how does a use sparingly (or not at all) food obtain a five-star health rating? Is it helpful if the system doesn’t give better ratings to the foods that we’d be better to eat more often?

                Other health books I have read advise steering clear of as many packaged foods as possible and trying to eat things without an ingredient list. So, vegetables, fruit, meat, unsalted nuts, and eggs. As soon as the product has items in the ingredients list where you aren’t sure what they are, maybe it’s not the healthiest choice. 

    Is it helpful to recommend that people count the calories they eat?

    The average American is recommended to consume 2000 calories daily to maintain a healthy weight. On the back of all packaged foods in the USA, the Food and Drug Administration (FDA) requires a specific nutrition label. Here is an example of the latest nutrition label:

    As you can see, 2,000 calories a day is used for general nutrition advice. Furthermore, in some countries and states, fast food and chain restaurants must state how many calories their products have in them. It is done to help educate people about how many calories their food has. By doing this, people hopefully do not go too far above the 2,000 calories a day recommendation. 

                            A large Double Whopper with Cheese Meal from Burger King is 1,530 calories. After eating this, a person has only 470 calories they can consume for the rest of the day without going on their daily recommended limit. A large Cheese Lovers pizza from Pizza Hut in Australia contains 9909kj, well over the recommended 8700kj per day that the Australian Government recommends for people to consume daily. I don’t know about you, but I’ve definitely eaten a large pizza on a few occasions. I might think twice about doing this if I know it will put me over my recommended daily calorie intake. So, forcing fast-food restaurants to post the calorie content of their food might help some people not overindulge in one sitting and unknowingly gain weight over time.

    All Calories Are Not Equal

    A big issue with calorie counting is assuming that the only thing that matters to our overall health is how many calories we consume daily. It’s just not true. Drinks like Diet Coke and Pepsi Max have zero calories, but that doesn’t mean they are healthy. They contain several artificial ingredients, including colour (Caramel E150d), sweeteners (Aspartame, Acesulfame K), flavourings, acids (Phosphoric and Citric Acid), a preservative (Potassium Sorbate) and Phenylalanine. If you only look at the zero calories, then people should be able to drink as much of this each day as they want without it being an issue. But I’m not sure if a healthy person would want to knowingly ingest lots of these ingredients daily. 

               When it comes to being healthy, there are more important things than just how many calories we consume. A Diabetes Victoria website describes a deep-fried battered fish, two potato cakes, and twenty chips from a takeaway shop (1053 calories). They compare it to a skim latte for a snack, hummus and salad sandwich and a medium apple for lunch, a handful of almonds for an afternoon snack, and baked fish with sweet potato wedges for dinner. These snacks and meals equal 1075 calories, only 22 more than the fish and chips. They would also pack 24g less fat, 21g less saturated fat, 319mg less sodium, and 16g more fibre. The second option is more nutritious, with fewer things that could contribute to inflammation. Even though there are more carbohydrates across the two snacks and two meals than the one meal of fish and chips, they are spread out over more time, leading to less of a blood sugar spike and subsequent crash. 

    Calorie Density

    A different way of thinking about food and calories is what the weight loss and healthy eating app Noom do. They still encourage recording all the foods, drinks and calories you consume daily. However, they also try to document how calorie-dense your food is. Your food or drink then receives a colour score based on its density. 

                Suppose you eat something low in density, such as vegetables or a salad without dressing; it receives a green score. With green foods, you can eat plenty of these and feel fuller for longer without worrying too much about going over your daily calorie goal. 

                Essentially, the more water a particular food has, the less calorie density it is likely to have. So, a grape is considered a green food, whereas a raisin, or dried grape, is a red food. Chicken breast and eggs are both medium or yellow foods with lots of nutrients. Still, a moderate number of calories compared to their weight. Many nuts, especially walnuts, are nutrient-rich but very high in calories. Therefore, they receive a red colour. There are no good or bad foods, but if you want to keep your calories low while also feeling satisfied and full, having more low-density or green foods in your meals and snacks is the way to go. Or at least that is what Noom says. 

    Intermittent fasting can help without cutting down on how many calories you consume daily

    Some interesting recent studies have also begun to see the potential health and fat loss benefits of intermittent fasting. The book ‘Life in the Fasting Lane: How to Make Intermittent Fasting a Lifestyle—and Reap the Benefits of Weight Loss and Better Health’ by Dr Jason Fung, Eve Mayer, and Megan Ramos describes the potential health benefits. It also details how to practice it for those who want to learn more.

                Intermittent fasting is another example of how there are other things to consider apart from how many calories we should consume every day. Eating and not eating at different times also affects our health and body composition. For example, healthy males, who frequented the gym, found that eight weeks of feeding (between 1pm and 9pm only) reduced fat mass but not overall muscle mass. The comparison group consumed the same calories but ate between 8am and 9pm (Moro et al., 2016).

                A review article looking at intermittent fasting studies between 2000 and 2018 found similar results. Fat mass was significantly reduced in participants who underwent an intermittent fasting protocol (Ganesan, Habboush & Sultan, 2018). The review also found that some biochemical markers reduced significantly, whilst other changes were inconsistent. Therefore, intermittent fasting may be worth trying if you aim to reduce your overall fat mass without losing too much strength or weight.  

    Both low-fat and low-carbohydrate diets can produce positive short-term results

    An interesting meta-analysis reviewed randomised controlled trials of diets in overweight and obese adults (BMJ, 2020). The reviewers found that both low-carbohydrate and low-fat diets produced similar benefits in weight loss and reduced blood pressure at six months. Compared to a usual diet, low-carbohydrate diets resulted in 4.63kg of weight loss at six months, and low-fat diets resulted in 4.37kg of weight loss. Atkins produced the most prominent weight loss of 5.5kg after six months of all the popular diets. Not surprisingly, dietary advice without substantial behavioural changes led to no weight loss after six months. Moderate macronutrient diets, such as DASH or Meditteranean, led to about 3kg weight loss and slightly improved blood pressure after six months. However, it was not as effective as either low-fat or low-carb diets. 

                Unfortunately, at 12 months, most weight loss benefits diminished across all diets, including low-carb, low-fat or moderate macronutrient diets (BMJ, 2020). Only the Meditteranean Diet maintained the cardiovascular benefits by 12 months, which puts it as the top eating plan if you want to improve your heart health in the long run. 

    If You Want to Lose Weight

    At www.dietdoctor.com, they provide 18 tips that can help people lose weight. They also back up their recommendations with scientific evidence and rank them in importance. I don’t agree with all of their advice. Still, they tell you how strong the evidence they are using is. Below are my modified tips; based on their recommendations. You might find some of these tips helpful if you apply them to your life. However, please talk to a qualified Dietician before taking on any significant changes in your diet to see if they are right for you. If you have also suffered from any eating disorder-type behaviours, please seek assistance from a GP or psychologist who can support you on your health journey. 

    My top 7 weight loss tips

    1. Avoid eating foods or drinking beverages high in sugar, and minimise your intake of highly processed or deep-fried carbohydrates.
    2. Eat when hungry, and don’t feel that you need to eat if you are not feeling hungry.
    3. Eat real food or foods without an ingredient list. 
    4. Eat as many vegetables or salads as you want to, assuming you go easy on the sauces and dressings.
    5. Measure your progress wisely.
    6. Be persistent by choosing a sustainable eating plan for yourself and stick to it as much as possible. If you have a meal where you do not, get back to the plan after that, not the next day or the following Monday. 
    7. Avoid beer and other alcohol as much as possible.

    **Exercise is positive for your heart, health, mood and sleep. It is not a super effective weight-loss strategy, but it is beneficial in many other ways. 

    So many different rules and recommendation

    If you can’t tell by now, knowing what to consume as part of a healthy and nutritious diet is tricky. Some organisations or Governments will recommend certain things. But, at the same time, other experts will tell you to avoid all that and suggest something different altogether. 

               I could potentially test out all the different variables and see which one is the best fit for me. Fortunately, US News & World Report have released their Best Diets Overall 2022, which ranks 40 popular diets for me. They look at which eating plans are the healthiest, which ones are easiest to follow, which ones lead to the fastest weight loss, which ones are the best for long-term weight loss, and which eating plans are the best overall:

    Best Diets for Healthy Eating in 2022

    1. Mediterranean Diet = 4.8/5
    2. DASH Diet = 4.7/5
    3. The Flexitarian Diet = 4.7/5
    4. MIND Diet = 4.6/5
    5. TLC Diet = 4.4/5

    Easiest Diets to Follow in 2022

    1. Mediterranean Diet = 3.7/5
    2. The Flexitarian Diet = 3.4/5
    3. The Fertility Diet = 3.3/5
    4. MIND Diet = 3.3/5
    5. WW (weight watchers) Diet = 3.3/5

    Best Fast Weight-Loss Diets in 2022

    1. Atkins Diet = 3.9/5
    2. HMR Program = 3.8/5
    3. OPTAVIA = 3.8/5
    4. Biggest Loser Diet = 3.7/5
    5. Keto Diet = 3.7/5

    Best Long-term Weight-Loss Diets in 2022

    1. The Flexitarian Diet = 3.5/5
    2. Volumetrics Diet = 3.5/5
    3. WW (weight-watchers) Diet = 3.5/5
    4. Vegan Diet = 3.4/5
    5. Mayo Clinic Diet = 3.2/5

    The Best Diets Overall in 2022

    1. Mediterranean Diet = 4.2/5
    2. DASH Diet = 4.0/5
    3. The Flexitarian Diet = 4.0/5
    4. MIND Diet = 3.8/5
    5. Mayo Clinic Diet = 3.7/5
    6. TLC Diet = 3.7/5
    7. Volumetrics Diet = 3.7/5
    8. WW (weight watchers) Diet = 3.7/5
    9. Vegetarian Diet = 3.6/5
    10. Ornish Diet = 3.5/5

    I want a sustainable diet to help me lose weight initially and keep my body mass index in the healthy range for the rest of my life. The Flexitarian Diet, therefore, seems like the best option for me. However, with the best overall diet score of 4.2/5, the Meditteranean Diet also seems like a good choice.

    If I wanted to lose weight as fast as possible, I might choose The Atkins Diet. However, The Flexitarian Diet achieves a better long-term weight loss score than the Atkins Diet. The Atkins Diet’s overall score is also 2.2/5, which is 34th out of 40. Much worse than the 4.0/5 score and 2nd overall for the Flexitarian Diet.

                Interestingly, the things I have been hearing the most about regarding eating plans are not at the top of the list. For example, the Ketogenic Diet comes in 5th for best fast weight loss but is nowhere near the top-recommended diets (37th best eating plan out of 40). Neither is the Paleo Diet (30th best eating plan overall) or Intermittent Fasting (27th best eating plan). Jordan Peterson’s diet of only eating meat doesn’t even rank. Still, the AIP Diet, which also claims to target autoimmune diseases, is the 35th best-ranked eating plan overall.  

    Which nutritional recommendations do you think will work best for you and be possible for you to stick to long-term?

    What guidelines work best for you to change your nutrition and eating habits? Are they any of the diets listed in the US News & World Report rankings? Or the 2015 food pyramid? Or the Australian Guide to Healthy Eating? Or the Health Star Rating System? Or Calorie Counting or using the data provided on Nutritional Labels? Or whatever the expert you see suggests is best for you? I’d love to hear how people try to approach their nutrition in a healthy, effective and sustainable way.