Training without interruption fosters self-control
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Olivia Rems, a mental health researcher at the University of Cambridge and author of the book This is How You Grow After Trauma, provides insights into developing a healthier mindset. Her extensive research spans the mental health landscape in high-risk environments, such as the construction industry, and aims to assist women from disadvantaged backgrounds in reducing anxiety. Here, she shares three evidence-backed strategies to bolster your well-being, enhance self-control, and empower you to achieve your goals.
1. Engage in Small Daily Actions to Cultivate Self-Control
The findings from my research team at the University of Cambridge, alongside years of seminars and discussions, indicate that self-control is a crucial aspect of happiness. It fosters a sense of calm and enhances life satisfaction. Self-control involves the ability to think, act, or behave in accordance with your intentions, even when faced with challenges. Similar to a muscle, the more you exercise self-control, the stronger it becomes.
Numerous studies support this notion. In one research effort, participants faced self-control tasks, such as maintaining a grip on an object or avoiding thoughts about polar bears—a challenging directive. Post-experimental analysis revealed that those who engaged in daily self-control activities for two weeks displayed improved resilience in subsequent tasks compared to a control group. This suggests that consistent practice in self-control, even in minor ways, leads to lasting improvements across various life domains.
2. Avoid Daydreaming
Studies reveal that we often spend over a third of our day daydreaming, which can hinder productivity. While some daydreaming has its benefits, researchers from Harvard found that wandering minds are typically less happy. Their research revealed that distraction from current tasks negatively impacted participants’ overall well-being, even if the daydreams were pleasant. Being aware of the drawbacks of mind wandering empowers you to refocus your thoughts on tasks that enhance your happiness and productivity.
3. Craft Your Life Script
As you reflect on your goals for the year, consider what your life script would entail. What habits do you wish to cultivate? What achievements do you aspire to reach? Assess your current satisfaction in key life areas on a scale of 1 to 10, honing in on those you wish to improve. Focus on small, actionable steps to increase your satisfaction levels, as sustainable changes are key. For example, specify your goals with clarity, such as “I want to exercise for 20 minutes in the morning” rather than vague aspirations.
Research indicates that motivation often follows action. Therefore, start small—set achievable goals that lead you toward greater aspirations. Incremental progress can facilitate significant life changes.
Interestingly, recent studies indicate that individuals with higher intelligence often experience earlier puberty but tend to have children later and fewer overall.
This appears contradictory from a biological standpoint, as earlier puberty typically signifies readiness for reproduction.
However, an analysis of data from thousands in the UK and US revealed that more intelligent individuals tend to progress more slowly through key reproductive milestones.
They often begin sexual activity later, have fewer sexual partners, delay marriage, and have their first child at an older age.
Research suggests that this may stem from the fact that highly intelligent individuals enjoy greater opportunities, pursue extended education, embark on ambitious career paths, and prioritize personal goals before contemplating family life.
In some instances, they might even choose not to have children.
Long-term Mental Health Consequences During Adolescence
The timing of puberty can significantly affect how adolescents perceive themselves.
For instance, research has shown that girls entering puberty early are more susceptible to body image issues, anxiety, and low self-esteem due to feeling different from their peers and lacking readiness for the transformation.
These feelings can have profound implications for mental health, often extending into adulthood.
Research indicates that girls who undergo early puberty are more likely to experience body image concerns, anxiety, and low self-esteem due to their differences from peers and emotional unpreparedness for change – Image courtesy of Getty Images
Late puberty can present significant challenges for boys as well. A study reveals that boys who bloom later are often dissatisfied with their bodies, particularly because their muscle development may lag behind.
This dissatisfaction can contribute to low self-esteem and a sense of inadequacy.
Additionally, some boys encounter teasing, social pressure, and bullying, potentially leading to depression and other mental health issues.
While these feelings may diminish over time, they can leave lasting effects and elevate the risk of mental health concerns later on.
Risks Associated with Early or Late Puberty
A major UK study indicates that individuals entering puberty earlier than average are at a higher risk for developing type 2 diabetes and heart disease in adulthood.
Conversely, those with delayed development are more prone to asthma.
Researchers postulate that the timing of hormonal shifts can impact factors such as weight, stress levels, and lifestyle habits.
While early or late onset of puberty might lead to issues, it is not necessarily alarming. Everyone matures at their own pace.
If you have concerns regarding your child’s development or health, it’s advisable to consult your doctor for guidance.
This article addresses the inquiry (from Natalie Montagu in Stockport): “What impact does the timing of puberty have on a person’s long-term health?”
If you have questions, feel free to email us at:questions@sciencefocus.com or send us a messageFacebook,Twitter, or Instagram (please include your name and location).
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ALudus Huxley’s “Brave New World” unveils a society fixated on the principles of science and technology. Set in a futuristic world state, its inhabitants are scientifically engineered to conform to a hierarchical system. Tools of eugenics, psychotropic substances, and classical conditioning are utilized to enhance stability and well-being. Huxley’s narrative does not depict a conventional authoritarian regime, but rather a system in which the quest for freedom and dignity is wholly eradicated. The World State exemplifies a radical technocracy.
This narrative serves as a satire on the repercussions of integrating scientific reasoning into social policy. The World State’s administrators preside over a community governed by rationality and efficiency, and when these ideals clash with human instincts, it is humanity that must compromise. Instead of fostering societies that cultivate joyous individuals, leaders strive to engineer people capable of existing within the systems they are “incubated.”
The notion of reversing our connection to the world in this manner feels profoundly immoral, contrasting starkly with the essence of being human.
However, a parallel to this inverted logic is surfacing globally, especially within the discussions surrounding climate change.
After constructing frameworks that harm the environment around us, we are now suggesting alterations. In his dystopian exposition, Huxley conceived of a society that could only prosper if its inhabitants were rendered entirely non-human. Today, numerous scientists and engineers envision similarly transformed landscapes. In essence, nature itself must yield to the system; we require technology to repair.
The very destruction wrought by current technology propels us towards this technological remedy.
The powerful data centers necessary for artificial intelligence demand vast quantities of energy, a need that is anticipated to surge with the escalating rivalry between the United States and China. Consequently, it is unsurprising that Silicon Valley advocates find themselves leading a campaign to rejuvenate and reinvent the nuclear sector, a technology historically pivotal in reconfiguring nature’s core elements. This creates a totemic allure among those who aim to depend on it to confront the ecological crisis. The past couple of years have birthed a significant revival of commitment to nuclear power, with more than 120 energy and tech companies, 25 nations, and 14 major financial institutions backing nuclear expansion and advancement.
Spanning from liberal Europe to communist China, technologies perceived as detrimental to the planet are thought to be its salvation.
Nevertheless, ecomodernism is substantially more radical and heretical than this so-called “nuclear renaissance.”
Consider geoengineering, for instance. The concept involves managing the planet’s temperature by diminishing greenhouse gases, either by extracting them from the atmosphere and burying them beneath the ocean, or by reflecting sunlight back into space. A notable strategy proposes puncturing sulfates into the upper atmosphere to imitate the insolation effects of significant volcanic eruptions, thereby reducing the solar radiation captured by greenhouse gases rather than the gases themselves. (If your proof of concept is Krakatoa, you know there’s urgency.) Big tech entities are once again leading these initiatives, often experimenting with sulfates over California (regrettably too late for the Palisades) or spraying iron filings into the ocean to stimulate algae blooms that absorb carbon from the atmosphere.
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What further developments can we anticipate in this technologically governed future? The answer is staggering as biotechnology, nanotechnology, and artificial intelligence converge into a technoscience of extraordinary capability. Even now, there are indications that we may witness an unparalleled revolution in our relationship with the non-human realm.
And this doesn’t even address the notion of mining the moon and asteroids for water and precious minerals.
Thus, in every conceivable sense, we stand on the threshold of transformation. This change mirrors the reversal of our relationship with the world as illustrated in Huxley’s profound satire. Amid the absence of meaningful discourse regarding social and political transformation, our focus orbits solely around technological innovation. We are venturing into an astonishingly wild new frontier.
TThe dilemma with technofix ideology lies in the fact that the very concepts that have led us to this critical juncture are now perceived as the escape route. The environmental crises we confront are intricately linked to technology, yet our solutions are sought within the realm of technology. The causes are reframed as remedies.
Numerous scientists dismiss this notion as overly simplistic. They contend (not without justification) that irresponsible use of technology poses risks, and the optimal pathway forward lies in instilling a renewed sense of accountability in future endeavors. They argue technology is merely a “tool,” devoid of moral implications. Just as a hammer can be employed to drive in a nail or as a weapon against a neighbor, the hammer itself is neutral; it is one’s actions that matter.
This instrumental perspective on technology, prevalent in the scientific community and mainstream environmentalism, fundamentally misinterprets humanity’s relationship with technology. That relationship is unavoidable; teeth and homo sapiens cannot exist devoid of technology.
Evolving from tool-utilizing ancestors, humans depend on technology in unique ways that other species do not. However, adopting an instrumental view of this relationship is naive and ultimately perilous because it underrepresents the significant influence powerful technologies exert on human sensibility. When armed with that hammer, every issue tends to morph into a nail.
Technofixes represent not only scientific and engineering challenges but also psychosocial phenomena. We must consider the type of relationship we desire with the Earth we inhabit and the technologies proposed to alter it.
This is not a dismissal of technological progress. A holistic response to climate change and the environmental crisis will necessitate the utilization of new technologies such as solar panels, wind turbines, and optimized batteries for energy storage. Yet, to fully exploit these advancements, we must emphasize the vital distinction between viewing technological interventions as part of broader transformative initiatives and simply addressing climate change through a technical lens.
We must resist instrumentalist, techno-capitalist ideologies and articulate our vision in a manner that honors humanity. The needs we have – teeth of what is essential – must be the focal point of our discourse.
While living with my parents, my mother claimed she could always sense when my period was imminent. I vividly recall the chaos that ensued when she mistakenly purchased chicken breast instead of thighs on the evening I was tasked with cooking.
Such dramatic reactions are typical of premenstrual syndrome (PMS), which is a central topic in the book The Brain of the Times: The New Science of How We Understand PMS. The author, Sarahill, who has previously examined the impact of birth control on the brain, outlines methods for managing PMS symptoms with a focus on lifestyle adjustments.
Women’s health has been largely overlooked in the scientific arena for years. Hill, who possesses a PhD in evolutionary psychology and leads a health and relationship lab at Texas Christian University, is in a good position to address these gaps. Unfortunately, her arguments can sometimes feel superficial.
At one point, she links PMS to the notion that women are told to burn an average of 2,000 calories. This implies that researchers should consider an additional 140 calories during the luteal phase of the menstrual cycle. Hill posits that adherence to these guidelines leads to cravings and misconceptions about food, which can exacerbate the issue.
Any woman paying such close attention to her caloric intake is unlikely to dismiss a 140-calorie snack for the sake of anecdotes. To me, Hill’s reasoning appears to overly simplify the onset of PMS.
Although she references plenty of scientific studies, Hill seldom shares details regarding participant numbers or the duration of interventions, which are critical since small studies often overlook various genetic factors.
The potential genetic influence on PMS is another topic that Hill only lightly touches on. While no specific genes linked to PMS have been identified, the condition is reported to occur more frequently in identical twins compared to fraternal twins. Given this, it’s not surprising that genetic factors could also play a role in different menstrual cycle aspects.
Hill frequently suggests symptom relief through inadequately tested supplements, increased sun exposure, and varying exercise routines throughout the menstrual cycle (though the last point may hold some merit). However, acknowledging that severe symptoms could stem from genetic factors rather than merely lifestyle choices would be beneficial.
One thing I concur with Hill about is the need for further research at various menstrual cycle stages to understand how these phases affect responses to psychological treatments like drug metabolism. I also agree that it may be easier to cope with mood swings by recognizing them as natural reactions to hormonal changes, potentially alleviating my anxiety about chicken.
I didn’t finish The Brain of the Times with any groundbreaking insights on reducing PMS. Nevertheless, every book on women’s health contributes to destigmatizing issues like PMS and could encourage more extensive research.
“I’m 87. I don’t feel 87; I don’t think I’m 87,” Elaine Neuwirth proclaimed on TikTok. “The most crucial thing is to engage with others, have a purpose, and keep moving… be part of the world.”
Her insights represent a growing scientific consensus now recognized by 3.6 million people: maintaining physical health requires more than just a good diet and regular exercise. To enhance longevity, fostering psychological well-being is essential. Though poor dietary choices and inactivity can’t be reversed easily, evidence suggests it’s never too late to reap the advantages of mental health improvements.
This article is part of a special issue focusing on cultivating the healthiest and happiest year possible. Click here for more information.
Begin with your relationships. To appreciate their significance, we turn to Harvard’s extensive study on human development, which began in 1938 and tracked 724 boys and young men along with over 1,300 descendants to determine what fosters physical and mental flourishing.
Mark Schultz, research associate director, highlights a key takeaway: the importance of quality relationships. Social connections have been identified as robust predictors of health and wellness in later life. For instance, findings from the study indicate that men with more positive social relationships and community involvement during middle age experience lower risks of depression and cognitive decline in later years.
“Social ties help us manage emotional challenges,” Schultz explains. “Simply being near loved ones can soothe the body effectively, as close relationships impact our hormones,” immune systems, and even the expression of our genes.
Impact on Immune System
Individuals with strong relationships find that wounds heal more rapidly. Recent studies provide insight into this phenomenon, revealing that people with a rich social circle typically possess a more robust immune system. Most cells that combat immune aging indicate that sociability enhances immune resilience and vitality.
Moreover, intimate friendships appear to affect the activity of genes tied to cell aging, including systems that assist with stress management. These effects may have long-term significance, as chronic stress is a known factor in heart disease, Alzheimer’s, and various other conditions. Analyses of 148 studies have shown that stronger social ties can boost survival rates by 50%.
So, how many relationships are adequate? “Starting from zero and moving to just one is already a tremendous improvement,” suggests Schultz.
Social Network
A practical test is to consider who you could contact at night if you felt scared. If someone comes to mind, you might be at risk for loneliness, which can lead to depression, heart disease, and cognitive decline. Loneliness is so damaging to health that its effects on premature death can surpass those of obesity.
“The emotional distress of loneliness can trigger a stress response akin to that of a chronic medical issue, leading to lasting inflammation and weakened immunity,” notes Ashwini Nadkarni from Harvard Medical School. “This emphasizes the necessity of fostering a sense of community as we age.”
Positive social relationships and sense of purpose affect how long we live
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Fortunately, addressing loneliness doesn’t necessitate professional intervention. Clinical psychologist Katherine Schafer from Vanderbilt University Medical Center suggests two steps: find ways to enrich others’ lives and allow them to enrich yours. “Start small. If you see a new parent drop a toddler’s shoes, pick them up and return them. You’ve positively impacted someone’s day,” she advises. “And when others reciprocate that care, it fosters connections—an antidote to loneliness.”
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Purpose—something that provides direction or makes life feel meaningful—can extend your lifespan. “
In addition to enhancing social connections, consider your sense of purpose. While it may seem unscientific, there’s a growing understanding that having a purpose—giving your life direction or meaning—can prolong life.
A sense of purpose is linked to a reduced risk of chronic diseases and overall mortality. Although the mechanisms are not fully understood, having a purpose can motivate individuals to lower stress levels and adopt healthier habits. If finding this sense of purpose feels challenging, can it be cultivated later in life?
In 2022, Eric Kim and colleagues at the University of British Columbia analyzed data from nearly 13,000 US adults, including those over 50. They measured levels of purpose and health over eight years. Individuals who identified more purpose in their lives exhibited increased physical activity, fewer sleep issues, and lower risks of stroke and overall mortality.
Positive Outlook
It’s also crucial to confront negative attitudes towards aging. A 2022 study involving about 14,000 US adults aged 50 and older revealed that those with a positive attitude about aging had a 43% lower risk of dying from any cause over four years compared to those with negative views.
Further research highlights the connection between mindset and health. While harboring negative thoughts can heighten chronic stress, an optimistic outlook may reduce the risk of heart disease.
Paving the path towards a long, healthy life will always demand effort. Alongside diet and exercise, remember to nurture your mental well-being. Reach out to a friend, embrace aging, and reflect on what truly matters. As Neuwirth emphasizes, get up and engage with the world—it might just help you live longer.
The term “thinking” might evoke memories of certain self-help literature that lacks scientific basis. Yet, emerging studies indicate that our cognitive patterns can significantly shape our lives through their effects on our thoughts, motivation, and behaviors.
This article is part of a special feature that explores how experts perceive some of the most unexpected scientific ideas. Click here for more information.
“We perceive thinking as a belief system regarding how the world operates, which includes our thoughts about ourselves and our surroundings,” states David Jager from the University of Texas at Austin.
Initially popularized by Carol Dweck at Stanford University, this concept emerged from her interest in how beliefs about intelligence affect academic performance.
Some individuals strongly agree with statements in psychological surveys, such as “Your intelligence is fundamentally fixed and does not change significantly.” Such individuals are characterized as having a “fixed mindset.” Conversely, those who resonate more with statements like, “Your intelligence can change significantly throughout your life,” are viewed as having a “growth mindset.”
Dweck’s research demonstrated that individuals with a growth mindset are more likely to persevere after setbacks and embrace challenges beyond their comfort zones.
Crucially, Dweck and her team found that mindset is flexible. For instance, educating individuals about the brain’s inherent plasticity can foster a growth mindset, as shown in this research. Although some replication attempts showed mixed results, the overall effect seems to hold up under varying contexts.
“Interventions are typically more effective when educators cultivate a growth mindset within a nurturing school culture,” Jager explains. I have led several studies in this area.
Building on Dweck’s groundwork, psychologists are uncovering various concepts that could positively influence our well-being and success. At Stanford, Aria Crum has been researching “mindsets regarding stress.” Those who perceive stress as energizing are often better equipped to handle life’s demands compared to those who view stress as debilitating.
Crum likens our mindset to a “lens” that influences our worldview; recent studies indicate that these lenses may have long-term health implications. For instance, research on first responders has shown that individuals who interpret stress as beneficial possess a lower risk of heart disease, regardless of their overall stress levels.
Integrating growth and stress-affirming mindsets can amplify the benefits of both. In a series of studies released in 2022, Yeager revealed that teaching students a “synergistic mindset” improved both mental health and academic achievement. “These two perspectives complement each other,” Jager notes. “They shape your beliefs.”
However, it’s crucial to understand that mindset research is sometimes misinterpreted. The researchers do not advocate the notion that positive thinking can yield miraculous outcomes. “To clarify, the growth mindset does not suggest that someone with the right mindset and education can become an Einstein or Beethoven,” Dweck writes in her book, Thinking: The New Psychology of Success, “rather, it implies that an individual’s true potential is unknown and not fixed.”
Fostering a growth mindset shouldn’t merely be about offering constant praise for every effort. It often requires establishing high expectations. “This may involve difficult conversations, but it’s also about guiding someone to meet those standards,” asserts Jager. “It can be challenging.”
Thus, unlike self-help advocates, a positive mindset won’t promise instant wealth. However, it prepares us to exert the effort needed to reach our aspirations and navigate the emotional hurdles along the journey.
Explore additional stories in this series through the links below:
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