After leaving her toxic ex-boyfriend, Olivia barely ate for three months and lost approximately two stone in a matter of weeks.
Snapshot · We Need To Talk with Paul C. Brunson
After leaving her toxic ex-boyfriend, Olivia barely ate for three months and lost approximately two stone in a matter of weeks.
Where this was said
At 37:00 · chapter starts 36:32
Leaving school without a clear plan, Olivia had one dream: to model. It was dismissed immediately — she was told her body type meant glamour was the only route, and glamour meant taking her clothes off. The rejection stung. What followed was worse: a relationship characterised by control, isolation from friends, and pure neglect. On Christmas Eve, her boyfriend left her stranded at a pub and she came home to find herself locked out at 1AM. The final word came from his own mother: please never come back. Olivia lost two stone in the weeks that followed and was prescribed beta blockers and then antidepressants. Then, watching Love Island with that same man before they split, she had a thought. Six months after leaving him, she applied. She was scorned, scared, and faking every ounce of confidence she showed in that villa.
Spencer Greenberg and Jeremy Stevenson analyzed almost 500 self-improvement techniques and found they all reduce to just 12 underlying psychological drivers.
Cold exposure has good short-term alertness benefits but the evidence base for long-term health benefits is much weaker than popularly believed.
In a randomized study of 20 habit-formation techniques run on hundreds of people, almost none of the techniques produced statistically meaningful results.
People given a tiny-habit fallback option (e.g. 10 squats instead of gym) were actually MORE successful at completing the full habit, not less.
The most effective habit-formation technique was 'habit reflection' — recalling a past successful habit, writing down what helped, then applying those lessons to a new habit.
A study found that simply scheduling enjoyable activities was as effective as standard cognitive behavioral therapy for depression, leading to its own therapy called behavioral activation.
The 'worry time' technique — deferring all worries to a designated time of day — helps people realize they have more control over worry than they thought and reveals it is less useful than it feels.
A study found that participants told to try to stay awake while in bed fell asleep faster than participants told to try to sleep — illustrating the paradox of direct effort.
Spencer Greenberg reduced his severe social anxiety dramatically in roughly 6 months through a structured exposure therapy hierarchy, culminating in asking strangers for hugs.
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