Welcome back to another episode of Arnold's Pump Club. Yesterday we talked about the importance of social connection. I thought it was an important topic to discuss for many reasons loneliness is a big problem and the only way to fight loneliness is to make time for our friends. You'll never regret the extra memories and moments you share with your friends and science backs it up too.
But I brought up the importance of friendship for another reason. We love the focus on the newest breakthroughs or the most complicated plans. And that just means we overlook the things that have passed the test of time when something survives for hundreds of years as a part of who we are as humans.
You know, it's important. It's how we know something like exercises is good for you. We share all the studies, but you don't need a study to tell you that when you move, it's good for your body and your brain. Today's episode will have other timeless wisdom. The latest study might grab your attention. But if you're struggling to figure out what's best for your health and your life, look at the simple things that you can easily do and have been around for a long time.
Those are the types of long-term investments that will continue to pay off even if they don't make headlines. Now, let's get to today's tips. You might be unable to stop stress from getting into your life, but that doesn't mean you can't fight back. Research suggests that acts of kindness can help reduce stress and anxiety. Before you write this office too good to be true, the scientists reviewed more than 200 studies
on nearly 200,000 people. They found that kindness works directly on your brain to help boost well-being, improve connection, and create changes in your brain that can help you overcome and outsmart stress. Most stress results from things you can't control. That lack of control leads to rumination, which is your brain replaying all the things that bother you that you can't fix. When you act kindly to others, you control your actions. By making others feel good,
you feel a sense of connection and your actions make you feel better. That can help shut down repetitive negative thoughts. That combination can increase positivity and boost serotonin and dopamine. Those feel good neurotransmitters light up your brain in a way that can disable stress. If that's not enough, a separate review of 27 studies suggested helping others is one of the best things you can do to increase health and happiness. If you're looking for a way to be kind,
go take a friend out to lunch today. It's a simple act that your friend will appreciate. If you're feeling stressed, it might help you turn things around. You might get tired of me talking about the importance of writing down your vision, but there's more proof that my plan can work for you just as it did for me. Research suggests that you're 42% more likely to follow through on your goals when you write down your vision and plan your actions, but that's just the tip of the iceberg.
You probably know that goal setting doesn't get the job done. Just look at New Year's resolutions. So researchers tried to identify how to transform hopes into results. Participants was split into one of five groups. Some just thought about the goals. Others wrote them down. One group added an action plan, another had accountability, and the final group added action reports to manage
progress. The group that included all steps, writing down their vision, identifying action steps, having accountability and keeping progress reports, were 76% more likely to achieve their goals. It's the same science used to build the habit tracker and the pump app, and why it works to help keep people accountable and see their progress. The study focused on business goals, but the logic
applies to fitness too. Research and runners found that those who write down their short and long-term goals and track their progress did a better job of increasing their mileage. If you want a complete system, remember that having a vision gives you clarity. Your plan creates consistent, sustainable actions, and accountability keeps you on track when life throws you off course. Use the app or track on your own, making sure you focus on writing your vision,
setting your habits, having accountability partners, and tracking your progress. Trust me, this stuff works and you will feel fantastic and in control when you give it a try. Finally, the next time you're in a mental rut, push away from your desk and stop whatever you're doing. Research suggests creativity and mental clarity are more likely when you step away, distract yourself, and allow your mind to wander. You can't work your way into a breakthrough because
of a psychological phenomenon known as fixation. When you're endlessly grind away, you're more likely to suffer from redundant thoughts, in which the same thought patterns stand in your way from the inside your desire. It is why you have moments when you read the same line 10 times over or stare at a blank cursor and think, what is wrong with me? What's wrong is you're trying too hard. Instead, you might want to try out productive failure. The catchy contradictory phrase can help set up your
brain for success. Research suggests that intensely challenging your brain and stepping away so you can recover is more effective at endlessly grinding away until you find the answer you've been searching for. It's why you seemingly have some of your best thoughts when you're not working, whether in the shower or on a walk. One study even suggested 40% of your most creative ideas happen during your downtime. The secret is realizing you need a combination of deep work and rest.
Great ideas won't come without the work, but endlessly, working won't allow you to have the breakthroughs. Push hard and step off the gas. The combination will lead to the output and brilliant insights you've been searching for. That's it for today's episode. I created this podcast because I believe that fitness is for everyone. I'm using the power of machines to help me deliver news, information, and support that will make you healthier. I am not a cybernetic organism, but I do have
an important mission to build the positive corner of the internet and lift up the world. There's too much negativity online. I want this podcast to give you the support. You need to become a little bit better. I want to thank our editors in chief Adam Boenstein and Daniel Ketchle, who helped me with this podcast and our daily newsletter, as well as our producers Penn Name Consulting. We value all your feedback and the three of us are here to support you. If you enjoyed this podcast,
please leave a review. Together, we have the strength to lift up the world.