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SEPTEMBER 2020
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THE TINIEST OF HABITS CAN ENACT GREAT CHANGE
There’s no denying it: Humans don’t like change. We get set in our ways, comfortable with our everyday practices, and are often happiest when things remain predictable. The problem with this outlook is that when we do want or need to change something about ourselves or our lives, we have no idea how to start and actually put up resistance to it without even realizing what we’re doing. Now here we are, in a strange, new world that is asking us to change a lot of things about ourselves and our everyday lives — and it’s overwhelming. But if we’re willing to break change down into smaller, more achievable acts, we set ourselves up for even bigger changes than we could have imagined possible. I recently read a book called “Tiny Habits: The Small Changes That Change Everything” by BJ Fogg. He’s a New York Times bestselling author and Ph.D. who founded the behavior design lab at Stanford University. He also teaches industry innovators how human behavior really works so they can strengthen their teams. He subsequently created the Tiny Habits Academy to help people around the world tackle change in their lives. In addition to this, his incredible book details how small acts can facilitate making big changes much easier to accomplish. But even cooler than this
book is a program he’s currently offering, for free, to willing participants.
say that as long as you commit to it, it can bring you closer to the changes you desire. The secret is that by attaching or connecting these small habits to an activity that you already do daily, you give yourself the bandwidth to also do this new activity regularly. Take one of mine, for example: I have always wanted to read the Bible but have never given myself the opportunity to actually sit down and do it. So, I made one of my goals to read the entire Bible in one year, and I created a tiny habit to reach that goal. I decided to attach reading the Bible to my bedtime routine and read just a few minutes of it before turning out the light for the night. Now those few minutes are so infused in my daily routine that I can’t go to bed without reading from it. A new habit has been formed. I’ve been amazed to discover how easy change can actually be. Practices like these really can make people confident in their abilities to start a new habit and stick with it. And once we recognize that we can tackle the small changes, we open ourselves up to the capability of tackling so much more. Thinking big can be all about starting small, and that’s something we can all find value in as we navigate the changes we face today. –Ann Vanderslice
At TinyHabits.com/join, Fogg makes it easy to sign up for, and participate in, his five-day program to build habits — all for free. Getting set up consists of reviewing a 25-minute instructional video on designing the three new small habits you want to form. Then, every Monday through Friday, you practice your new habits and respond to a daily email from a Tiny Habits coach.
And that’s it.
It almost sounds too easy and simple, doesn’t it? But Fogg has worked to perfect this program after many years of research and real-life experiences. He discovered that when people practice a simple habit they want to alter (three minutes a day, five days a week), it really does become easy to enact change. And with a certified Tiny Habits coach giving you guidance and checking in on progress, it holds you even more accountable for those three little minutes. Many are quick to be skeptical about something that seems too easy or too trivial, but I wouldn’t be sharing this with you if I didn’t think it worked. I’ve been taking part in the Tiny Habits challenge for a few weeks now and can honestly
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Gardening, Gold, and Photo Shoots It is fall, which means social media will soon be saturated with pictures of your friends enjoying “classic” fall activities. Photos of leaf peeping, apple picking, and the occasional scarecrow run rampant. But rather than following the herd, you can 3 FUN FAMILY ACTIVITIES FOR FALL
old ghost town. Many of them have great tourist attractions that include gold panning. You probably won’t get rich, but it will still be a fun story. If you’re not able to make the trip, you can always create a gold panning operation at home! Visit MessForLess.net/ panning-for-gold-activity for a great step-by-step guide on how to go panning for gold in your own backyard. PLAN A FALL PHOTO SHOOT. It’s time to freshen up those family pictures hanging around the house. The changing leaves provide a beautiful background for any family portrait. Better yet, the cooler temperatures mean that an outdoor photo shoot won’t be nearly as uncomfortable as it would be in the summer. You can take your pictures by the trees in the front yard or make a daytrip of it. What about pictures at the corn maze or pumpkin patch? It’s never too soon to start planning this year’s holiday card.
make your family the trendsetter of unique fall activities! Here are a few outdoor endeavors your family will love. GET GARDENING. Fall is the time for harvest, but if you want to enjoy flowers in the spring, it’s also a time for planting. The cooler autumn air is easier on plants, but the soil is still warm enough for roots to grow before the ground freezes for winter. Tulips, daffodils, and hyacinths are all spring bulbs that need to be planted in the fall. Do a little research with your family to determine the best time to start planting in your area.
Spend this fall outdoors and create great new memories with your family!
PAN FOR GOLD. Here’s one that’s really off the beaten path: Take your family on an adventure panning for gold! Start by planning a road trip out to an
How the British Changed Their Calendar System and Caused Chaos 11 DAYS DELETED FROM HISTORY
diverging calendars for over 200 years. Talk about confusing! People realized that as the world started to expand and as countries became more connected, having a single calendar system was critical. Finally, the British chose the year 1752 to make the change. But, in order to make it work, they had to “jump” forward. For instance, 1751 could only be 10 months long — starting with March and ending with December 31, 1751. But even that adjustment didn’t quite bring the English up to speed in time to make the shift. They also had to cut 11 days from 1752. The unlucky dates that were cut were September 2–14, 1752. The people were not happy. English historians found research that British citizens chanted “Give us our 11 days!” in the streets. The phrase became so popular that some politicians even campaigned with that as their slogan. Several other historical accounts state that many people were worried that by cutting the calendar, their own lives would be cut 11 days shorter. There was a lot of confusion and chaos, but over time, dates fell where they were supposed to, and everyone lived their full lives, which included those 11 days.
For centuries, Europeans used the Julian calendar, created by Julius Caesar in 46 B.C. It was based on the solar calendar, so most of Europe thought it was the most accurate calendar. However, over the centuries, dates had “drifted,” and many important days, like Easter and the spring equinox, were no longer falling on their intended dates. To compensate, the new Gregorian calendar was developed and put to use by Pope Gregory XIII in 1582. It helped put things back in order and eliminated the extra day every 128 years.
However, not everyone, including the British, adopted the Gregorian calendar right away. That meant that Europeans were using two
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Do What You Love and Keep Your Body Moving
HOW HIIT BENEFITS PEOPLE OF ALL AGES
High-intensity interval training (HIIT) is one of the best ways to burn fat, build muscle, and give you a better chance at a longer, healthier life. HIIT workouts are characterized by brief periods (30 seconds to a few minutes) of high-intensity exercise, followed by periods of low- or moderate-intensity exercise. However, what makes these workouts truly remarkable is just how much they can benefit people in every age group. According to Mayo Clinic research, HIIT workouts provide unique benefits to the body on a cellular level. The brief, vigorous exercises actually increase your metabolism and improve the health of mitochondria, the powerhouses that create energy within the cells. By energizing your cells, you can actually reverse the decline in
muscle health that occurs as people age. Energizing cells through HIIT benefits everyone, but these workouts can be of particular benefit to those over age 65. Seniors experience diminishing returns on energy produced by their bodies at a cellular level, and HIIT has been shown to reverse that process even in advanced age. HIIT workouts also have many other advantages for people of all ages. The exercises don’t necessarily require any equipment, and you can even see results from adding high-intensity intervals to daily walks. Those with health conditions, such as diabetes and heart disease, can still participate in HIIT. In fact, Healthline reports that HIIT workouts can reduce heart rate, blood pressure, and blood sugar. However, the biggest draw to HIIT exercises is just how much of a timesaver they are. A few minutes of high-intensity movement can be just as beneficial as roughly 45 minutes of moderate- intensity exercise.
You can incorporate HIIT exercises into whatever activities you enjoy, such as walking, cardio exercises, and strength training. If you’re affected by weak joints, you can incorporate HIIT into lower impact exercises, such as swimming or cycling. If you want to feel energized while doing the things you love, then HIIT just might be something you want to try. Just remember to keep a steady pace and don’t overdo it! Balsamic Marinated Flank Steak INGREDIENTS
BRAIN! Train Your
Inspired by FoodAndWine.com
• 1 cup extra-virgin olive oil, plus more for grilling • 1 3-lb flank steak • Kosher salt, to taste • Freshly ground pepper, to taste
• 2 garlic cloves, sliced • 1 tbsp fresh rosemary leaves • 1 tbsp dried oregano • 2 tbsp whole-grain mustard • 1/2 cup balsamic vinegar
DIRECTIONS
4. Remove steak from marinade and let excess marinade drip off. Sprinkle the steak lightly with salt and pepper. 5. Light grill and oil grates with olive oil. 6. 6. Grill steak over moderate heat for 10–12 minutes, turning halfway through, until steak is lightly charred and the internal temperature reaches 125 F. 7. Let the steak rest for 5 minutes. Thinly slice, drizzle reserved sauce, and serve.
1. Combine garlic, rosemary, oregano, mustard, and vinegar in a blender. Purée until garlic is minced. 2. Add oil and continue blending until creamy, then season with salt and pepper to taste. Reserve 1/4 cup. 3. Place steak in a ceramic or glass
baking dish and cover steak with the remaining marinade. Turn to coat the other side, cover, and let marinate in the fridge for at least 4 hours.
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issue INSIDE THIS
How Tiny Habits Can Lead to Big Changes PAGE 1
3 Fun Family Activities for Fall
How 11 Days Were Deleted From History PAGE 2 How HIIT Benefits People of All Ages PAGE 3 Did You Know Lucille Ball Saved ‘Star Trek’? PAGE 4
BEAM ME UP, LUCY How Lucille Ball Saved ‘Star Trek’ in the 1960s
Did you know that Lucille Ball — the iconic comedian best known for her 1950s show “I Love Lucy” — is the reason “Star Trek” exists today? Ball was a Hollywood force in the ‘50s and ‘60s, and she produced hit after hit with her production company Desilu.
Impossible”), but Ball wasn’t about to give up on this new science fiction show, so she took it to NBC. The network was skeptical at first but ordered a pilot. The pilot starred Jeffrey Hunter as Captain Pike and Leonard Nimoy as Mr. Spock. There was no James T. Kirk to be found — not yet, anyway. The pilot, titled “The Cage,” was a disappointment. NBC executives did not air the first pilot, but they ordered a second after Ball agreed to help finance it. This second pilot starred William Shatner as Captain Kirk, and he was joined again by Leonard Nimoy as Spock. NBC executives liked what they saw. The new pilot, titled “Where No Man Has Gone Before,” was put on NBC’s fall schedule, though it wasn’t the first episode aired on NBC. That honor went to the episode titled “The Man Trap,” which aired on September 8, 1966. While Gene Roddenberry’s original “Star Trek” only lasted three seasons, it went on to become a major TV and film franchise. One of its recent iterations, “Star Trek: Discovery,” is about to enter its third season on the streaming service CBS All Access — all because Lucille Ball saw potential in a little show back in 1965.
Why May Is the Best Month to Start In that moment, Ball became one of the most powerful women in Hollywood. Desilu, one of the biggest independent production companies at the time, had a lot of pull in the industry. In 1963, one of their biggest hits was coming to an end. “The Untouchables” was a crime drama starring Robert Stack. Ball needed a replacement, and two potential shows landed on her desk: “Star Trek” and “Mission: Impossible.” In 1965, Ball pitched both shows to her longtime network collaborator CBS. They said no to “Star Trek” (but yes to “Mission: In fact, the company, co-founded by Ball and her then-husband, Desi Arnaz, was responsible for hits like “The Andy Griffith Show” and “The Dick Van Dyke Show.” The two were partners in the company until their divorce in 1960, and in 1962, Ball took over Arnaz’s share.
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