Mastering Your Monkey Mind

Jodhpur by Garrett Ziegler

Waiting around to pop into somebody’s head somewhere and cause havoc.

Imagine sitting down at your desk to work or possibly study early in the morning. You get everything ready to go, pull everything up on your computer, you have a nice hot cup of coffee or tea at hand. You are ready to get some shit done.

You put your fingers to the keys and… You know you didn’t look on Facebook to see if anyone had replied to that comment you left on your friend’s post. Let’s go look really quick. People keep talking about this Stranger Things show on Netflix, you should write that down to check it out later. Or you could probably pop over and add it to your watch list right now. Wow there are a lot of things in your watch list.

You should watch some of these to get them out of here. Why worry about getting that work done now? You’re not really feeling it, right? It’ll just come out awful and you’ll hate it. You always hate the stuff you do. Just pull up a show and chill for a little bit and you can get back to it feeling refreshed later.

If this kind of thought process sounds familiar, you have experienced ‘Monkey Mind’.

There are a couple different ways to conceptualize Monkey Mind. The most common one you see here in the West is the thought of your mind behaving like a monkey – or possibly the mind of a monkey – and jumping all around from thing to thing in a manic display of curiosity and inattentiveness. When you’re plagued with feelings of your brain being unsettled, uncontrollable, indecisive, and restless that’s Monkey Mind.

The conceptualization you see more in the East actually flips the terms a bit and generally calls it a Mind Monkey, or Mind Monkeys. This way of looking at it comes from a description of most people’s minds by Buddha as being filled with drunken monkeys. All these Mind Monkeys are always jumping around clamoring for attention and the struggle between the drunken lot of them makes it difficult to find any focus or calm within your mind.

Whichever way you prefer to frame it the end result is the same – lots of distracting self-talk and nothing getting done that you need to get done.

So what are some ways we can fight back against Monkey Mind and get things under control again?

Micro-Journals and Daily Check-Ins

Daily Check-Ins, or Micro-Journals if you prefer, are an excellent way to get your Monkey Mind settled down at the two times you likely need it to the most – in the morning right before you get to work, and in the evening right before you get to sleep.

The way it works is every morning you sit down and check-in by spending a couple minutes emptying out everything bouncing around in your head into a journal. Let your Monkey Mind have complete run of the place and just pour out everything you’ve got for a couple minutes. You don’t need to write out a chapter or anything, just two minutes or so to get down whatever is taking up the most space in your head right now.

You can write down things you’re concerned about and any worries, write out the day’s plans or goals, write whatever stream-of-consciousness gibberish is clanging around in there – anything that comes out.

Then, once you’ve got everything cleared out of your head, you can shut all those obnoxious thoughts in the journal and put them away for the day to focus on what you need to be focusing on. Do the same exact thing once more for a couple minutes before bed, and you’re all set.

Just like you brush your teeth first thing in the morning and then right before bed to scrub off all the gross stuff that’s accumulated there in-between, you’re emptying your mind of all the gross stuff that’s accumulated there and starting fresh.

While just doing the journaling will make a big difference for taming that Monkey Mind, I also like to use it to tidy up other areas of my mind while I’m at it. In the morning I like to jot down my plans for the day, and one or two reasons or ways I’m going to make that day a good day. At night I do a little planning for the following day, a write out a quick review of what went well that day and one or two things I could’ve done better, and then at least one thing I’m grateful for.

These extra little things aren’t necessary, but I find they improve my thinking and general mood a lot and only require another minute or two of time investment per day so I think it’s worth it.

Meditation

Meditation is probably the most traditional method for dealing with Monkey Mind. Your meditation practice doesn’t have to be complicated or lengthy – while most of the research I’ve seen suggests the best results from twenty to thirty minutes of meditation per day you can still get a lot of benefit from just five minutes if you keep up with it.

You don’t need to worry about any kind of fancy guided meditations either, what works best for Monkey Mind is just focusing on your breathing and quieting your mind. That’s all we’re after anyway.

Find a comfortable place to sit where you’re relaxed but not so much that you’re in danger of dozing off. Close your eyes, and focus on paying attention to your breathing. Don’t try to alter it, slow it down, or mess with it at all, just focus on it. Devote all your attention to feeling yourself breathe in, and back out.

As random thoughts pop into your head acknowledge their presence, and then let them float away so you can keep focusing on your breathing. Eventually those distracting thoughts will fade away and you’ll be left with an empty, focused mind.

Over time the more you practice attaining that feeling of an empty focused mind the more easily you’ll be able to fall right into it. That skill is a huge benefit in quieting down the chatter of a manic Monkey Mind when you’re trying to fall asleep or buckle down and get something productive done.

Sensory Mindfulness

A quick way to accomplish something similar to the above is by taking a short sensory mindfulness break.

Sensory mindfulness breaks are basically a cheat version of sitting down and having a quick meditation session like what I described. To take a sensory mindfulness break stop what you’re doing and take a moment to focus in turn on each of your five senses picking one thing out from each that you’re currently experiencing and treating it as though it were the first time you ever experienced it.

So you can start with sight, and focus in on the color of your desk or the grain of the wood and shut everything out as though the only thing in the universe is that bit of wood grain. Devote all of your attention to it as though the secret of life and the key to happiness and all of life’s mysteries are in that wood grain.

Then pick a sound you’re hearing and do the same thing, then a scent, a taste (or the memory of one), a touch, etc.

You only need to spend about five seconds on each sense – the point is just to break your Monkey Mind from its manic hold on your thoughts by grabbing the steering wheel of your consciousness and forcing it to focus on a single thing intensely.

This is more of a quick-fix solution, and while it helps it’s probably not something you can rely on to completely overcome your Monkey Mind. The tactics above will be a better bet to gain more control of things, and then you can use the sensory mindfulness break as a little boost when you feel it creeping back in.

Bonus: Self-Talk and Examination

I consider this as something a little extra, since it’s not a tactic so much for combating Monkey Mind in general but rather a tactic for getting under control a few specific Mind Monkeys that seem to plague people disproportionately. I’ll call the the Fear Monkey and the Anxiety Monkey.

Maybe you could consider them the same monkey since anxiety is in a sense a subset of fear, but either way – in my experience when people talk about distracting, intrusive, nagging thoughts they often center around fears, worries, and anxieties.

Thoughts pop into your head about how your ventures will fail, that you’re not good enough, that you’ll never attain your goals or dreams. You can’t stop thinking about all the things that could go wrong. You know how it goes.

The best thing to deal with these particular Mind Monkeys is actually the opposite of the tactics I prefer to quiet the rest of their troop. Instead of training yourself to ignore them and let them pass, it’s more helpful to engage directly with these thoughts.

Have a little conversation with yourself where you examine each fear or anxiety and suss out exactly what the worst possible outcome would be if those worries came to pass.

For example: “You’re not good enough. Your business is going fail,” Fear Monkey says.

“Let’s say that’s actually true,” you concede, “what would happen then? I guess I’d have to go find a regular job again. I can pay the bills with that and try my hand at entrepreneurship again.”

“But what if you can’t find another job? What if no one will hire you?” he says.

“Well, worst case scenario I’d default on my mortgage and lose the house.”

“Isn’t that scary?” Fear Monkey asks.

“A little,” you say, “but I have friends and family who would let me stay with them if it came to it. I’d get back on my feet eventually. Even if the worst happens it won’t be the end of the world.”

Having those little conversations with yourself and your anxieties will help you consciously realize that, in general, most of the things we fear or are anxious about would not be all that horrible if they actually occurred. Tie into this the human habit of grossly overestimating the odds of negative consequences – meaning that this outcome that you fear that won’t actually be all that bad also probably won’t actually happen, and that Anxiety Monkey finds he really doesn’t have any reason to be there anymore.

These are a handful of ways you can combat all of those Mind Monkeys when they decide to take over and stop you from living a happy, productive life.

You can use all of them, or whatever one up there seems to work best for you, or even use these as jumping off point to determine another one that works best for you. The key in all of them is developing enough personal self-awareness to wrest control of your thought back to where you want it to be.

Have anything to add, or another technique you find particularly effective? Share it with everyone in a comment!

Photo Credit: Garrett Ziegler

The 5 Key Elements for Successful Fat Loss

Bathroom Scale by Mason Masteka

We talk a lot about efficiency here – not necessarily because we feel everything has to be optimized and made super-efficient, but rather because a lot of things in life get severely over-complicated. As a result people struggle with things not because they can’t do them or they’re too difficult, but instead because they get too caught up in minutiae to make any real progress.

Fat loss is an excellent example of that process in action.

There’s so much information on fat loss out there that it can be staggering. Should you or shouldn’t you eat breakfast? Is meal timing important? Should I go paleo, eat vegan, use a detox program, do a juice cleanse? Should I sprint, run a 5k everyday, lift heavy, not lift at all?

It goes on and on.

Time and time again with my coaching clients I find people have gotten so wrapped up in all these little things that they completely miss the big important variables that are going to have the biggest effect.

Fat Loss the 80/20 Way

we’ve already gone over the 80/20 approach to nutrition. Most of that will carry over here, just because nutrition is a large part of the fat loss equation, but this will be a bit broader of a look at things.

You’ll find – like most cases where you break things down to find the highest return variables – that these aren’t the big, flashy, cool, sexy, technical sounding things. Sure, it sounds cool when you can sit around and spend twenty minutes explaining the intricacies of carb cycling and gluconeogenesis to somebody, but if you don’t have the boring stuff taken care of it’s not going to get you far.

So what are the five high return variables you should be worrying about first in fat loss?

1. Maintain an Overall Long Term Calorie Deficit

If you want to lose fat, you need to be in a calorie deficit overall. The best way to achieve this for most people in my experience is through creating a small weekly calorie deficit in their diet.

There have been a lot of arguments lately over the whole ‘Is a Calorie a Calorie’ thing. Don’t worry about any of that for right now. If you’re overweight, treating all calories equal and ensuring you’re in a deficit on a weekly basis will get you substantially further than stressing out over whether you’re getting fat calories, protein calories, or carb calories.

In order to figure out a caloric deficit, you first have to know how many calories you need to eat to maintain your current weight so you can subtract from it. You can use the Harris-Benedict equation, the Katch-McArdle equation, or the old 12 x bodyweight in pounds equation, though all of these have fairly high margins of error.

The best way is to keep a completely accurate food log for one week and compare it to changes in your weight over that week. If you stayed the same that’s likely roughly your maintenance range. Once you’ve gotten that rough estimate introduce a deficit by cutting it down a bit and continue to monitor things. Don’t assume you’ll get one calorie number to stick to and that’ll be it – expect to constantly be rechecking and updating your deficit as you see what changes your body is going through.

2. Focus on Whole, Nutritious, Unprocessed Foods

Going back to the ‘Is a Calorie a Calorie’ thing, you find in some cases the extreme If It Fits Your Macros adherents. They insist that you can consume nothing but pizza, beer, and ice cream and still lose fat.

Technically, they’re right.

As long as you kept yourself in that caloric deficit we talked about above you could lose fat that way. The problem is for most people it presents a lot of problems. The most obvious problem is, in general those things tend to be less nutritious in a holistic sense.

I don’t mean holistic in the way someone might apply it to a crystal healer, I mean holistic in the sense of having all the vitamins, minerals, phytonutrients and other things that come along with eating your fruits, vegetables, and unprocessed meats. While they aren’t something you should stress out over too much in relation to more important things like macronutrients and calories, being deficient in them because all you eat is junk food is not going to do you any favors.

Additionally, due to the high caloric density of most of those types of foods, it’s hard to only eat enough that you stay under your necessary caloric deficit. Even if you manage to avoid the temptation of having just one more slice of cake, or a couple more beers, you are likely to find yourself going to bed hungry. Going to bed hungry is a surefire way to ensure you’re going to decide to give up on your eating plan.

Can you still have some junk food? Of course. As long as it doesn’t put you over your calories – but I strongly recommend keeping it at or below 20% of your total calorie intake. Fill the rest with vegetables, meats, and other whole foods and you’ll find it much easier to stick to your deficit.

3. Prioritize Long Term Adherence

Which brings us to number three. Adherence.

Anyone can follow the most painful, complicated, intricate diet and training program in the world for a day or two. Maybe even for a week. That’s not going to help.

You need to treat this like a marathon, not like a sprint. You need to avoid looking at this like something you’re going to suffer through for a couple months so you can not be embarrassed at the pool or the beach, and instead look at it as something that you are changing about your entire life. These new habits and ways of looking at things are for life.

For life.

This also means you need to not make it completely fucking miserable.

I can’t tell you how many clients I’ve had try to convince me to let them eat at some insane deficit like 1,000 calories below their maintenance per day, or want some super hardcore P90-Cross-X-Fit-Whatever workout program for them to do everyday because they feel like they need to drop fat right now.

Approaching it this way is like tackling an Ironman triathlon with the expectation of sprinting through the whole running portion. You are guaranteeing you’ll crash and burn, and then inevitably wind up back where you started.

Adherence is probably the single hardest thing about fat loss, but if you focus on making it a priority you’re setting yourself up to be substantially more successful than everyone else.

4. Exercise

Can you successfully lose fat entirely by diet changes alone with no additional exercise? Absolutely.

But why make it harder on yourself?

Do not try to use exercise as a way to create a substantial calorie deficit or as a way to ‘work off’ the extra stuff you ate that you shouldn’t have or as a way to ‘earn’ that pint of ice cream you want to have. It doesn’t work that way.

You should use exercise for two things – the first is to add and maintain muscle mass for a passive benefit to your metabolism and your overall calorie burn throughout the day, and the second is as a way to subtly help ensure that the deficit you created is in fact a deficit given the potential inaccuracy of those calculations you did.

Note here that when I say exercise, that might mean walking the dog everyday. That might mean playing basketball, soccer, tennis, whatever. Unless you have some specific additional goal to train for or really enjoy a particular form of ‘traditional’ exercise like running or weight lifting don’t worry so much about it. Go find something active that you really like to do and do it as often as you reasonably can. If you have to force yourself to do it, it probably won’t help your adherence.

5. Focus on Processes Instead of Results

Many of the problems I talked about in points above (wanting to go all out too soon, not being able to adhere to changes, doing unpleasant forms of exercise, etc.) are all strongly influenced by having a results focus instead of a process focus.

What that means is, people fixate on something like ‘I want to lose 30 lbs. by the end of next February’. In general, this type of goal isn’t always bad – but when it comes to things like fat loss it can lead to some problematic behaviors.

First and foremost is the tendency of people to start to get discouraged if they don’t see continual improvements. When it comes to fat loss, you’re almost guaranteed your weight is going to do crazy things for no apparent reason to you. You’ll retain water sometimes, gain five pounds over a weekend for no obvious reason, and other strange things. Biology is messy.

Many people have this happen and then panic that they won’t make that 30 pound goal or whatever in time. Then they fall into stress behaviors, or make panicky decisions, and generally just screw things up even worse.

Instead, focus on the process. Make a goal like ‘I’m going to stick to my calories everyday for two weeks’, or ‘I’m going to go run with the dog for 30 minutes twice a week this whole month’.

Those types of goals not only keep you motivated since they’re easy to achieve, i.e., the power to accomplish them is entirely within your control unlike the 30 pounds thing, but that via achieving them you’ll find that you’re more likely to meet that goal of losing 30 lbs. than if you had made that your goal in the first place.

Process focus will always outperform result focus.

Going on from There

Once you’ve got all these big return variables down, you can start worrying about the little things more if you want to. Situationally some of them can have a fairly big effect. They key is to leave them for after you’ve got these other five things down, and to not let focusing on them interfere with any of the more important variables.

Do you have anything you’d like to add to these five? Do you have any tips you’ve found useful for following any of them, or for better ignoring all the little relatively unimportant things? Share them with everyone in the comments!

Photo Credit: Mason Masteka

Stop Outsourcing Your Purpose in Life

Outsourced Sewer by Ed Yourton

Some things should definitely not be outsourced.

Just about everyone would say they want to find their purpose in life.

Sites like LifeHacker, TinyBuddha and the like are full of articles on it, books like The Purpose Driven Life consistently top the sales charts in the relevant categories – everybody seems to be desperately trying to figure out the plan that’s been laid out for them.

I think they’re completely missing the point.

Outsourcing Your Purpose

Nearly all of the advice given on the topic of life purpose is based around the idea of outsourcing your meaning in life. The language is always structured around the concept of ‘finding’. It’s always about ‘finding’ your life’s meaning, ‘discovering’ your purpose in life. The idea from the outset is always that your purpose in life is out there, pre-determined, and it’s your job to figure out what it is.

When we’re talking about material coming from authors with a religious bent, like the previously mentioned best selling The Purpose Driven Life it’s a little more understandable – no less awful, but understandable. Even from sources not overtly religious the topic is often couched in the language of pseudo-scientific, spiritual woo.

The general theme of it is that you have some purpose in life (determined by some deity, the universe, or whatever) and you need to find it or figure out what it is. Your agency in the matter is largely removed. The determination has been made and it’s your job to divine whatever result has been chosen for you and follow it. It’s destiny.

We’ll leave out for the moment my position of methodological naturalism and the fact that I’m an atheist. Obviously, given the fact that I see no evidence to convince me of the existence of souls, spirits, or any gods, the idea of some ‘higher power’ handing down anyone’s purpose in life is illogical to me. I’m going to humor the notion for a moment though to make a point.

Let’s assume that there is sufficient evidence for some higher power. I still can’t fathom why people can’t see how awful it would be for said higher power to be assigning people their purposes in life. What if said higher power assigns you a purpose in life you don’t care for? What if your parents determined your career and you had no option of changing? What if you lived in a strict caste system? This idea of having your purpose chosen from you from birth may be comforting to some in the sense that it takes a measure of responsibility off your shoulders, but when you stop to really consider the implications it’s awful.

You could certainly argue that your deity of choice would never make someone’s life purpose something they didn’t love, or that loving it is the nature of your life’s purpose, which is fine if we’re getting into the New Agey spiritual stuff. It’s easy to point to things like The Purpose Driven Life to show that some people think you may be assigned a purpose you don’t necessarily like. I’m not going to argue the theology of it.

Even if I grant that premise, I can’t guarantee that there’s anything I will love doing for my entire life. Tastes and opinions change, and while some may have something they can do for the rest of their life with satisfaction I cannot claim that everyone has something that fills that category for them.

So higher power or not, when we talk about ‘finding’ purpose or meaning in life it robs us of the agency of choice. It sets us up to think that our lot in life has been determined, that the rails have been laid and all we’re doing now is trying to find the right set to follow. It is outsourcing the determination of our purpose in life to en entity outside of ourselves – even if that entity doesn’t actually exist.

I find that notion abhorrent.

Choose Your Own Purpose

Life has no inherent meaning.

What’s so wrong with that?

We live in an unthinking, uncaring universe. There is no larger reason why you exist. There was no purpose for which you were born. You have no cosmic significance. Disabuse yourself of this idea that you are special or important in any way that isn’t manufactured. This is a very entrenched idea societally, so I’ll say it one more time:

There is no inherent meaning of life.

That’s a great thing, because it leads to two subsequent conclusions. The first is that if there is no inherent meaning to life, if there was no purpose for which you were born and no destiny for you to fulfill, it means that all meaning and purpose that there is in life is purely constructed – manufactured by ourselves and others. The second, which follows from that, is that if all meaning in life is manufactured rather than pre-determined we get to choose our own purpose in life.

Your purpose in life can be absolutely anything at all. You can choose to make whatever you want your purpose in life – make not find – and you can change it whenever you want. You could have a new purpose in life every year if you wanted. It’s entirely up to you to determine.

Why is this distinction important?

I’ve met a lot of people and read the accounts of even more who are entrenched in this idea of having some higher purpose in life that they need to find in order to be happy. Even the non-spiritual types express it as if they’re searching for some eureka moment where they hit on something that they feel like they could devote their life to in order to be happy.

Even though they don’t seem to recognize it as a relinquishment of control I see it drive people crazy. They start beating themselves up or begin to get downtrodden and depressed over the fact that they can’t seem to find this one magical thing they were ‘meant’ to do in life. They feel like until they find this one magical thing to give their life purpose they’re living an empty, pointless existence.

The whole time they’re excoriating themselves over their inability to figure out their purpose, they’re completely blind to the fact that they have the power to choose their own purpose. As soon as you realize that you and you alone have the power to create meaning in your own life it frees and empowers you to take charge of things.

Of course, once you come to this realization you may still have some trouble developing the self-awareness to determine what things actually make you happy right now for you to pursue. That’s fine. That’s a topic deserving of an article all of it’s own. Several, actually.

The important thing for now is to cultivate the understanding that your purpose in life is whatever you make it, whatever you choose it to be.

Have anything you’d like to add? Do you disagree entirely and think we all have some set purpose from birth? Let us know in the comments!

Photo Credit: Ed Yourdon

A Basic Model for Personal Development

Framework by Markus Stöber

It’s important to have the right framework in place for successful personal development.

Personal development is something we talk about a lot here – primarily because the one thing I know for certain that everyone has and has control over is themselves. No matter what other variables there may be, I know for certain (at least until someone develops serious A.I. anyway) that anyone reading this has a self that they can improve.

To this end we tend to focus on more ‘high level’ or specific aspects of personal development. I wanted to reverse that a bit and look at the bigger picture structure most successful personal development follow. I know as a self-defense instructor how important it is to go back and refine the basics, so I’d like to go back and refine the basics of personal development.

The Foundational Model for Successful Personal Development

Nearly all successful personal development starts with the same foundational structure. Technically it’s the same basic structure for successful completion of goals, since in the end succeeding in personal development is just successfully achieving a bunch of goals that all, in some way, improve you or your life.

That basic foundational structure follows a three step pattern: Identify Your Targets, Determine Available Actions, Test and Review.

That’s it.

Well, ok, that’s not totally it. We’ve written a lot on here about all the minutiae that can go into all of those individual steps and different applications and strategies for different goals and all these other finer details. Boiled down to it’s essence though all those other things we tweak and refine to optimize things are just finishing touches. If we’re building a house those things are the paints, the trim, the lighting. The three part structure above is the foundation and the frame.

You can live in a house with ugly paint much easier than you can in a house with a badly poured foundation and rotting frame.

So what are these three items and how do we make sure they’re in place when we’re setting up our foundations?

Identifying Your Targets

You could also call this ‘determining your goals’ if you like, although I find that for personal development thinking of it as target areas is a bit easier.

At this stage you’re figuring out what area you want to improve in. The easiest thing is to just list them out in a broad sense first by larger category. Some common areas might be Health, Relationships, Finance, Learning, etc. Though they can be more specific if you have something specific that plays a large part in your personal development, a writer might list Writing, an aspiring musician might list Music, someone who just really loves cooking might list Cooking. You get the idea.

You’ll notice, especially if you’re a good goal-setter, that these violate the general rules of proper goal setting in that they are far too vague and non-specific. That’s intentional. For personal development I’m not so worried about very specific goals, just general areas for betterment. While a good goal might be ‘Lose 5 Pounds by the End of Next Month’ it lacks the continuous progressive feel we’re aiming for here. You’ll meet that goal and have to make another one, whereas identifying targets for personal growth should only need to be done once.

Once you’ve identified them you can also prioritize them, especially if you’ve found yourself with a very long list. Doing so will help you figure out where to invest the most energy for the next step and help you avoid burning yourself out or overextending yourself.

Determine Available Actions

Now that you’ve got your list of target areas for personal development, it’s time to figure out what to do about them.

Determining available actions is exactly what it sounds like. Look over your list of target areas you wish to improve in and figure out a single action you can take in each that will lead to personal development in that area. When doing this, try to keep in mind which of your target areas were most important to you so that you can choose actions for those areas that are more demanding and assign less demanding actions to the target areas that are of lower value to you.

For example, let’s say a person listed Health, Finance, Learning, and Writing as their target areas in descending order of importance to them. The next step would be to figure out one single action for each that will make an improvement in that area. Since Health is the most important target area the action chosen for it can require a much larger personal investment than Writing, which is the least important to this person.

For Health they may decide to begin lifting weights three times a week – an action which requires a fairly large investment in terms of energy and dedication. For Finance they choose to create and start keeping a budget, Learning they commit to reading a single short article each day on various topics, and for Writing they will write an extra 250 words per day – a very minimal investment in terms of energy assuming they already write daily.

The idea here is both to fill in each target area with a definite, concrete action to take and also to ensure that you’re not going to totally overwhelm yourself. Having a single action to focus on keeps you from falling into the paralysis of having too many choices to make or options to worry about. You have one thing to focus on and can forget everything else. Prioritizing your actions around which target areas for personal growth are most important keeps you from grinding yourself into the ground with it.

Imagine if that person committed to lifting three times per week, starting a side business, reading two full non-fiction books per month and writing an extra 2,000 words per day. Some people might be able to pull that off, most people would get a week or two in and then collapse under the pressure.

The next and final step is to actually go out and do the things you’ve committed yourself to.

Testing and Reviewing

The very final step, if you can really call it that since this is largely a cyclical process, is to test and review the actions you’ve chosen.

What that means is that you’ll implement all of the available actions you chose in the last step, carry on with them long enough to determine their overall efficacy, and then review what went well with those actions and your implementation of them and what went poorly.

After you’ve reflected on these things, you can go back to step two and either determine additional available actions to improve on your chosen target areas, or you can further refine the ones you’ve chosen.

There are a couple things to keep in mind during this process. The first is that you make sure to allow yourself ample time to truly gauge the efficacy of the actions you’ve chosen. Using the Health example from the previous section, if you commit to lifting weights three times per week, but then determine after two weeks of lifting that it doesn’t seem to be working and you give up – you’ve not really properly evaluated its efficacy. Some things, like a lifting program, may take a month or two to properly evaluate. Make sure you know what a reasonable period is for expecting discernible results.

Another aspect to keep in mind is adherence.

On one hand, if you showed poor adherence to an action item and didn’t see any results that doesn’t necessarily mean that the particular action itself is ineffective. If you decide to lift three times per week and after two months see no results, but only actually lifted an average of one to two times per week or less because you couldn’t stick to it, that doesn’t mean that particular lifting program is ineffective.

On the other hand, while it may not be evidentiary of the inefficacy of that particular action, it may be indicative of either a larger problem in terms of the work load you’ve taken on, your level of discipline and ability to handle multiple commitments, or the amount and investment level of action items you chose in the second step.

If you can’t stick to any of the action items you’ve committed yourself to, then you have a larger overall problem to fix and might need to go back and choose actions for everything that are less taxing and require less of a personal investment to stick to.

Remember – a tiny action reliably performed always has a greater effect than an enormous action performed sporadically.

Once you’ve tested and reviewed, you can repeat the process and either build upon those actions or re-work things and choose new ones as the situation warrants.

As long as you’ve got this framework down, you’ve got the basic tools for successful personal development. Choose where you want to improve, determine a concrete action to take that will enact improvement in each area, then follow through with that action until you can evaluate its impact and repeat the process. There are certainly other finer details to consider, but as long as you’ve got this process down you’ve got a well-laid foundation to build the rest on top of.

Have anything you’d like to add to the process? Any tips or suggestions for ways to make it better, or problems you’ve run into? Share them with us in the comments!

Photo Credit: Markus Stöber

Video Games, Process, & Success Dependence – How to Set Better Goals

Europa Univeralis IV Starting Screen

Europa Universalis IV players are often good examples of process driven individuals.

In general, people tend to fall into one of two categories in their approach to accomplishing a task. Either they’re result driven, or they’re process driven.

In my experience, of these two the process driven people tend to have more long term success when it comes to achieving the more difficult tasks. It seems to take far less willpower, or mental fortitude if you want to call it that, to tackle more difficult goals for those who are strongly process driven compared to those who are strongly result driven.

So how can we use that observation to help us set better goals, even if we naturally tend toward a result focus?

Result vs. Process in Video Games

The easiest way, for me anyway as a gamer, to demonstrate the two types of people is to look at the behaviors and attitudes of common players of two games.

On one hand you have players of a game like Awesomenauts (feel free to sub DOTA2 in here if you like, I just wanted to give Awesomenauts a shout out because I enjoy it). Awesomenauts players tend to be very strongly results focused. The game itself lends itself to this attitude – it’s a MOBA (multiplayer online battle arena) and, like traditional sports, your objective is to defeat the other team in a clearly defined manner.

You will frequently see players have severe meltdowns if it looks like they’re going to lose. The rage quit (abandoning the game in a fury because it doesn’t look like you’re going to win for you non-video game folk) is a semi-common occurrence, even though there are penalties built in to discourage it. Players can behave like irrational, whiny children who aren’t getting their way if it looks like they aren’t going to be victorious.

This attitude I thinks stems from, or is at least bolstered by, the game’s subconscious push for people to be results driven. Players fall into a myopic obsession with winning, with the result of the game, and as a result cannot enjoy the experience of playing unless they win, or feel like they’ll win. All that matters to them is the outcome.

Contrast that with players of some of Paradox’s grand strategy games like Crusader Kings II or Europa Universalis IV (EU4).

These games have no real win condition. Sure, you can try to conquer the entire globe, and there are ‘points’ so you could argue the objective the game sets for you is to get the most of them but it’s downplayed so much as to be essentially arbitrary.

Even in multiplayer EU4 players are essentially expected to create their own personal goals and ‘win’ conditions. I’ve noticed this structure seems to make people much more process focused. You won’t often see people rage quitting an EU4 game because ‘winning’ is a concept so divested from the core game and determinant on the whims of the player it would be foolish. EU4 players care more about the experience of playing, or the process of it, than they do about winning. Regardless of the result, they enjoy the process.

Before I get any hate mail from Awesomenauts players these are generalizations. Not every Awesomenauts player is a petulant child and not every EU4 player is a refined statesperson – but by looking at these generalizations we can see things that apply to tasks outside of gaming.

Are You Sabotaging Yourself by Being Too Results Focused

For a lot of people, their instinctive approach to set better goals is one falling much closer to the results focused manner the Awesomenauts players we discussed above approach their game.

It may be an endemic issue to U.S. culture, but a lot of people feel pushed to get results no matter what. They put the end result first, and approach things with that attitude of staking everything on ‘winning’ or accomplishing their goal. This can be a strong motivating factor, which is definitely a positive aspect, but it also ties the emotional payout of the experience into a very singular, specific factor.

That obsession with winning increases the reward payout of achieving the win condition – meeting your goal – but it also proportionately increases the emotional pain of not achieving the win condition – of failing to meet your goal.

In other words the more you conflate achieving your goal with being the most important best feeling thing in the world, the more failing to achieve it seems like the worst thing ever.

If you have the idea of losing tied to this strong emotional idea of pain, failure, and disappointment it’s easy to bail rather than risk experiencing that. That’s why rage quitting happens. It’s less painful emotionally to say, “Fuck this, if I can’t win I’m going home and taking my ball with me,” than to actually experience that loss. It’s an issue of pain avoidance, which is a very, very strongly wired an impulse in living things.

So why does that matter for my goals and learning to set better goals?

Let’s take fitness as an example. Partly because it’s common, partly because the societal connotations of pain & struggle being necessary for weight loss already tint it with the specter of pain avoidance.

Suppose you want to lose 15 pounds. You get really pumped about your goal. You’re seriously going to do it this time. You’re pumped. You are entirely and completely invested emotionally in that goal of being 15 pounds lighter.

Now suppose you’re three weeks in and, for whatever reason – a few too many drinks out with friends, general weight fluctuations, getting sick and missing some workouts, whatever, you hop on the scale and you’re back up five or six pounds. Maybe even back to where you started. It’s at this point that you’re most likely to throw in the towel, maybe not even consciously, but when your success is so strongly tied to reaching that goal and you see yourself sliding in the wrong direction that little voice that says, “Dude, just eat the pizza. Go get a box of doughnuts too. It’ll be fine,” gets a lot louder.

The same applies to your actual workouts – if all you’re focused on is the result, not seeing tangible progress destroys your motivation. If you look like you’re going to fail, it’s easier to just quit. Even though quitting’s the best way to guarantee failure.

Compare this with someone who has a purely process focused attitude toward fitness.

This person does it for a love of doing it, rather than solely to achieve an end result. To quote Gerald, “The journey is the destination, man.” Like the EU4 players they don’t care about what happens in the end, win or lose they’re there because they derive their fun from the process.

Ironically here the person who is less directly focused on and invested in that specific goal, losing 15 pounds for example, is the one who would have the easier time reaching it. If you stick to your macros and lift because you want to lift, because you have fun doing it, you’re not going to self-sabotage and quit like the person who slogs through it because they want that end result.

Developing Process Driven Goals

Shifting your focus to process driven goals instead of success dependent ones isn’t that hard externally – it’s a fairly simple process to rework outcome driven goals into process driven ones – but it can be extremely hard to change your mindset to embrace process driven goals more naturally.

The first step in changing a results driven goal into a process driven one is to figure out what processes are going to be most instrumental in making progress toward the result driven goal itself. We’ll go back to fitness as our example again.

If your outcome focused goal is to lose 15 pounds, a piece of the process to achieve that goal may be lifting weights three times per week. That process then becomes your goal – instead of setting out to ‘lose 15 pounds’ you set out to ‘lift three times per week’.

I’ll note here though that one of the finer points of this process is also asking yourself, “What can I do that falls into that category of helpful processes that I also enjoy?”

If you despise lifting weights, then just changing your focus to being process driven may not be enough if the process you choose is lifting weights. You may be better off making your process goal ‘swim three times per week’ or something like that which you particularly enjoy.

It can be very hard to change a long standing opinion on something. While you can grow to enjoy an activity you currently despise, it’s often a grueling process. It’s much easier to figure out something you enjoy that also helps you progress toward your goal than it is to learn to love an activity that you dislike.

In the end, that becomes the crux of it. Once you can find an activity related to your goal that you can wake up in the morning and think, “I really can’t wait to go X,” rather than “Ugh, I have to go Y again,” the easier and more quickly you’ll achieve those goals.

Do you have any suggestions on how to become more process driven or get away from outcome oriented goal setting to set better goals? Share them with us in the comments!

GoBadass: A Guide to GoRuck, the Toughest Day of Your Life

Road to Epic GoRuck - Carrying a Telephone Pole around Cincinnati

What, never carried a telephone pole around?

If you’ve done obstacle course races you might have heard of GoRucks before, but if not then allow me to summarize it for you: it’s the most rewarding, tiring, mentally tough fitness-y “event” you’ll ever do.

It’s torture, but it’s so much fun. You may find yourself with your face nose-deep in a stranger’s rear-end, but by the end of the day you’ll be friends and comrades. You’ll be dirty, ache all over, and have sores on your feet, but a huge grin on your face. It’s hard but will teach you more about yourself in one day than you’ll learn in a year.

What’s a GoRuck?

GoRucks are tough to describe briefly as there are different levels of difficulty, secrecy, and not much else out there like them.

GoRuck was founded by a Green Beret Veteran who wanted to be a voice for good, employ Special Operations veterans, and build a bridge between the military and civilians. The result was a company that makes military-grade rucksacks and holds events geared to mimic special ops training.

I could compare a GoRuck to an obstacle course race (OCR) – except that a GoRuck is not a race, there are no obstacles and, unlike a normal race, there are physical challenges. Also you’ll have a rucksack with bricks in it. Lastly, you won’t be competing against anyone except perhaps yourself – you’ll be a part of a 20-30 person team that you’ll look after and who will look after you.

There are a few different levels of GoRuck as mentioned: Light, Challenge, Heavy, and Selection. There are also some specialized Expedition events, but I’ll cover these a bit more in depth soon. Each event is led by the team cadre, a Special Ops veteran flown into each city just for the event. Unlike with obstacle course races, every GoRuck event is unique and it’s entirely possible that the cadre will make it up as they go. The uncertainty about what you’ll be doing is part of the experience and appeal.

Differences Between GoRuck Events

As mentioned, the main types of GoRuck event are the Light, Challenge, Heavy, and Selection. It’s easiest to lay out the differences in a table, so have a table!

Event Length Distance Pack Weight Avg. Pass Rate
Light 4-5 hours 7-10 miles <150# = 2 bricks (~10lb);
>150# = 4 bricks (~20lb)
99%
Challenge 10-12 hours 15-20 miles <150# = 4 bricks (~20lb);
>150# = 6 bricks (~30lb)
94%
Heavy 24+ hours 40+ miles <150# = 25lb;
>150# = 25lb
50%
Selection 48+ hours 80+ miles 45# <5%

If you can complete a 5k OCR, you can do a GoRuck Light. You might not have a good time, but you’ll be able to do it. From there they go up in difficulty. Someone who does regular strength and cardiovascular training could likely do a Challenge as well.

While I have yet to do a Heavy or Selection (though I plan to somewhere between 2015-16), I think the pass rates speak for themselves: they are difficult and you cannot expect to succeed without dedicated training.

You must weigh your ruck down for each event, and you can use bricks (~4-6lb each on average) or sandbags. I highly recommend going for bricks over sandbags as sandbags get heavier when wet, and you will get wet. Make sure you wrap the bricks in duct tape beforehand and write your name and phone number on them. Labeling them is important if you decide to throw them away after the event – so they aren’t mistaken for bombs or anything.

If you are in the Light or Challenge, you’ll have your pack visually inspected by the Cadre, however for the Heavy and Selections they may bring a scale to check the weight of your ruck.

Not having the proper amount of weight in your pack is an immediate dismissal from the event.

Beyond the main events (called “Good Livin’”), they also have Expeditions, scavenger hunts, a 5k, and firearms training events. The Expeditions include GoRuck Ascent (mountaineering, climbing, navigation, survival training, and wilderness medicine), GoRuck Beached (learn amphibious skills and practice in missions), GoRuck Navigator (route planning, map reading, compass & gps skills, and survival skills), and finally GoRuck Trek (learn spycraft and mission planning skills, then practice in a mock mission.)

Road to Epic GoRuck - Crossing the Ohio River into Kentucky

You’ll get lots of stares, cheers, people stopping to ask questions then calling you crazy. You’ll feel crazy.

What to Expect

Each event is different, however there are some basic things that are common. Usually, they are laid out as a main objective (get from A to B), with military-inspired challenges to test your teamwork and physical and mental fortitude. You’ll get uncomfortably close to strangers, receive and/or give aid, hike a lot, carry a lot of things, challenged and exhausted in every possible way, and be smiling when it’s all over.

Without going into too much detail, some of the challenges in GoRucks I have done are: Lots of the famous log carrying along with challenges that tested our navigational, teamwork, strength, strength endurance, memory, focus, planning, mindfulness, foraging and observational skills.

You’ll do things you don’t want to do, but have to do for the mission. For instance, we had to army crawl (real army crawling where your head and ass are down, not this bullshit) while being mindful of precious objects we had to protect in a park field where lovely dog owners had carelessly left their dogs’ feces for us to avoid crawling through (spoiler alert: not everyone could avoid it.)

Likely you’ll find a log or telephone pole to carry, but each event also requires that the team carries a weight (weight of item varies upon event), an American Flag, and a GoRuck flag.

Expect to be gawked at by onlookers curious what you are doing and what on earth would possess you to do it.

You can train for the physical aspects, and should, however your mental game is going to make or break the event for you. If you are tired or off, you’re going to have a bad time. If you try to cheat or be lazy, you’re going to have a bad time (and likely get sent home – yes, if you are not a team player or are not completing challenges as instructed the Cadre can decide you’re out.) If you are mentally tough, you’ll succeed. If you are weak-willed a GoRuck will break you.

There will be times when you want to quit, when your body aches and your thoughts are fuzzy, but you’ll have to convince yourself to push forward, to keep going. Everyone starts out doe-eyed and eager, however a few hours in everyone will be tired and their true colors will be visible. Are you going to be the person who gives up? Who complains the whole time and drags everyone down?

You can sort of train mental toughness by pushing yourself outside of your comfort zone to the edge of your limits, physically and mentally. The more you do it, the more your limits increase and the harder you have to work to hit them.

Most of all, expect to be a part of the team. You’ll move as a team, complete challenges as a team, and finish as a team. A lot of the challenges will require teamwork to complete and if someone is injured or requires aid it is expected other team members help them. This could be carrying an injured teammate, offering to carry extra rucks if you are unable to help carry the log or if someone is near extreme exhaustion, sharing water, so on and so forth.

The prize for completion? Honor, a patch, and new friends.

What to Take

GoRuck has a list of required and suggested options for each event, however I have a personal packing list I’ll share to help give you ideas. A good thing to keep in mind is that you will be carrying this stuff for several hours – do not pack any more than necessary.

  • Bricks – Obviously, however I have a couple additional suggestions. Duct-tape them, but then also duct tape them together and wrap them in some easy-to-quickly unwrap bubble wrap for comfort. Find some way to secure them and to keep them up high in the pack with something a foam yoga block underneath them. Having them wrapped in bubble wrap, secured and high up on your back distributes the weight more evenly and prevents them from jumbling around and having a corner poke you, or having them slap against your lower back and wears you out less quickly.
  • Sunscreen – If your event is during the daytime this should be a no-brainer.
  • Gloves – Optional, but highly recommended so you don’t get torn up hands (and before anyone with a “tough guy” attitude comes in here, it’s not cool to get broken glass shoved into your hand.)
  • LOTS OF WATER – Bring a huge water bladder, and additional sources of liquid refreshment. During one of my rucks, a team member’s water bladder cap broke and they lost all their water and another ran out from drinking it all up too quickly – lucky for both of them I brought four bottles and was more than happy to share.
  • Carabiner – This will come in handy if some part of your ruck breaks, which is a high possibility. If doing the Heavy or Selection, a carabiner rated for holding your weight is required.
  • A Properly Fitted Ruck – It’s tempting to get a huge Ruck or to get a very small one, however I highly suggest you try multiples to find the perfect one for you. Too big and it will be a burden (I used one too large and suffered by getting hit in the chin multiple times doing crab-walks with it on backwards), too small and it wont fit everything required. You’ll also need to experiment with the straps to make sure it won’t wear on your lower back and will cause minimal shoulder pain.
  • Reflective Tape – This is required to be on your ruck and/or on your person at all times. This was previously suggested, however is now absolutely required after a Rucker lost his life during a nighttime event. Safety is not a joke.
  • Headlamp & batteries – Required for nighttime events and just flat out handy.
  • Pre-packaged snacks – I specify pre-packaged for ease of access and storage, however a friend of mine took Ziplock bag filled with 2 lbs of bacon she cooked and was more than happy with it. In each event, you’ll have opportunities to sneak in a bite to eat if necessary and considering how active you will be you will want to. I am personally a big fan of Clif energy & protein bars, but bring whatever you enjoy and will be easy to eat. Candy bars are not uncommon.
  • Cash, ID (in a plastic bag and/or cards) – You’ll need cab fare in case you decide to bail or if you get booted, but also if your cadre is nice and allows you a break to buy extra water/snacks this will come in handy (also: you can buy a meal with your comrades afterward.)
  • Comfortable Shoes, Socks, and Extra Socks – For the Light and Challenge you can get away with wearing sports shoes, however it is highly suggested (and required for the Heavy and Selection) you purchase a comfortable pair of boots with ankle support. Thick socks to help prevent wear on your feet are also important – arguments have broken out over the best pair of socks for GoRucks, so I’ll leave that up to you.
  • A Friend – Everything’s better with a friend isn’t it? While you will get close to your team mates and encourage each other to push forward, having at least one person you know will be an added source of camaraderie and encouragement.
Road to Epic GoRuck - Kissing the Ohio River

You have to be prepared for whatever is thrown at you. Including doing push ups in a polluted river full of broken glass and metal.

Training

GoRucks will require a lot of low, steady-state endurance, strength, strength endurance, and possibly periods of sprinting or brief running. You’ll have to build a plan you find sustainable and enjoyable, however I have these few suggestions:

2x per week: Strength Training – I suggest picking or building a weightlifting routine that focuses on increasing overall strength.
2x per week: Cardio – Running is your best bet here, building up to a 5k is more than enough for a Light and Challenge. Because GoRuck’s are varied, vary your workouts too and do HIIT sprints and hill sprints, too. Alternatively, you can also do lightly-weighted exercises for intensity/time (example: front squats with dumbbells or a lightly weighted barbell for 20 reps for 5 sets, or for a set time.)
1x per week: Practice ruck with pack-weighted exercises – Set a pack weight, distance to walk and exercises to do during the walk and increase all variables as able to. For example, you could do a 5 mile walk with a backback weighted to 10lbs hitting up the park on your way. While at the park practice army crawls, bear crawls, crab walks, push-ups and squats, hill sprints, and planks. After you’re done, continue your walk until you get back to your starting point. Other good ideas: sandbag carrys, farmer’s walks, wood chops/sledge hammers, sled pulls, box jumps, and burpees.

How long you’ll need to train beforehand will depend on your current physical state and how badly you want to rock the ruck. If you just want to pass the Light and are average health-wise, a 6 week training plan should be more than enough. If you want to thrive, I’d suggest a bit longer.

Just remember to start small and build up as your body allows, and value your rest days.

There are no requirements for each event, save for the Selection, and no way to predict exactly what you’ll need to be able to do, so this plan is just to give you a general idea of things to think about when building your own training plan.

The pre-requisites for the Selection are (and you will be tested on them during the event, if you fail at any one of them you will be dismissed):
– 2 minutes to complete a minimum of 55 push-ups sans-ruck
– 2 minutes to complete a minimum of 65 sit-ups sans-ruck
– 5 mile run within 40 minutes sans-ruck
– 12 mile run with ruck within 3 hours and 30 minutes. Ruck must weigh 45lbs at all times, not including water and food.

Why you Should do a GoRuck

At the beginning of my first ruck I was all-smiles and eager to take on whatever challenges thrown my way. By the middle, I was repeating affirmations and encouraging “Don’t give up! You’ve got this!” statements in my head and trying to ignore the “Why did you sign up for this?! This is horrible!”, and by the end I was banged up and tired. However, I gained an overwhelming sense of accomplishment and perspective. Possibly AIDS too – the Ohio river is polluted and full of litter folks, and doing burpees in it is not exactly advisable.

I’m sure by this point many of you reading this are thinking “Why the hell would I put myself through that kind of misery? Why would you want to ache, carry telephone poles around town, torture yourself in a dirty river, and drag your face through dog poo?! And you PAID FOR IT!”

Well, because it’s fun. Because the satisfaction and sense of accomplishment from the experience cannot be described. As you do more rucks, even repeating levels, the mental devils still come back and you will still have to push yourself. No matter what you will get scraped, bruised and exhausted.

But it is worth it.

One could also argue why you’d do an OCR, marathon, or triathlon, and the reasons are really simple: they are fun, incredible experiences that push you to your mental and physical limits. They are excellent ways to stay healthy and fit doing a challenging activity you enjoy.

Road to Epic GoRuck - Group Picture

Being finished is a relief but you’ll also find yourself wanting more – the endorphin high and immense feelings of accomplishment are addicting.

Are you up for the challenge?

Get out there and do a GoRuck! If you’ve already done one, what did you think of it? Share your experience and training ideas in the comments below!

Lessons from the Routines of Famous Creators

I’m a big believer in routine. I think that a lot of what contributes to determining whether a person succeeds or fails in their endeavors is whether or not they have a routine in place – a system – that acts as a benefit or detriment to their progress.

So I was excited to find this visualization of the daily routines of 25 famously creative individuals by Podio and the one below from Infograph We Trust. Let’s take a look and see what learn from them.

Sleep

I’ve said before, sleep is super important.

When we look at the 25 people in question the average amount of time spent per day sleeping was 7.65 hours. Of course, this is a mean and of a relatively small sample size at that so take from it what you will. Within those 25 we have a few outliers such as poor Voltaire clocking in at only four hours of sleep per day and Mozart with a meager five. On the other end of the spectrum is Balzac with around ten hours of sleep per night.

Overall though the majority fall between the seven and eight hour range. This follow pretty closely with the current general guidelines on how much sleep is considered healthy. Stepping outside the chart itself, you’ll notice a mild correlation between amount of sleep daily and lifespan – not to say this implies causation, but it’s interesting nonetheless.

An important thing to take away from this for me is that to be a successfully creative it isn’t necessary to deprive yourself of sleep in the name of overzealous production. In fact, it would seem if given the option of spending more time on sleep or more time on creative work itself the individuals here at least were better off getting extra sleep rather than putting in more work hours.

Quality beats quantity here, and sufficient sleep appears to be an important factor in keeping to a high standard of quality.

I’d also like to note that five of our twenty five here were nappers, depending on whether you include poor insomniac Kafka or not. Napping doesn’t mean you’re lazy, and can actually be a big help in boosting your productivity and creativity.

Creative Work Habits

Our sample twenty five here don’t follow any apparent pattern of when they favored creative work. Some worked in the mornings immediately after waking, some worked late at night and others worked in little intermittent spurts throughout the entire day. Don’t assume just because some people say it’s better to do creative work in the mornings or evenings that it’s true for you. Experiment and find what works best for you then schedule your work times for when you feel most creative or engaged.

Another thing of note is that, with the exception of Kant and his hour or so of creative work a day, the majority of the twenty five in the graphic made their creative work a priority. It wasn’t just some extra thing tacked on to their day, it was clearly a major focus for each of them.

I don’t think this means that there’s any kind of magic number of work hours you have to put in on your creative endeavors, but I do think it’s strongly indicative that all these individuals were passionate about their creative work. It was a defining part of their lives, and they treated it as such. In other words, don’t phone things in.

While most of these individuals lived during times when the modern concept of exercise was essentially unheard of, it’s interesting how many of them included something that could be categorized as exercise very near to when they routinely engaged in their creative work. At least fourteen of them enjoyed going for walks around when they were trying to be their most creative.

If you’re feeling stuck or uncreative, try taking a short walk and letting our mind wander then coming back to things.

Leisure Time

It stands out to me that the majority of these twenty five creative individuals, though they clearly considered their creative work time an integral part of their day, weren’t chained to their desk/easel/piano/whatever.

For nearly all of them their leisure time either matches or exceeds their creative time. Being fair, this does include listed mealtimes and everyone has to eat, but it’s still telling that even the most creative people around are still able to get plenty of time to relax and de-stress.

For those on the list with day jobs in addition to their creative work, there always seems to be at least a small buffer of leisure time before they get into the creative stuff.

I can relate to that personally. I can never go from training a client or teaching a class straight into creative work like writing, I always like to have at least a little chill out time in between as a buffer. Keep that in mind if you feel like you have to go right from your other work into that creative project you’ve been working on – you’ll probably be better off if you take a little break in-between to recharge.

24 Hours

Out of everything, the most helpful thing to me in seeing so many famous creative individuals’ daily routines all together is that it’s a convenient reminder that we all get twenty four hours in a day.

Successful people and absolute failures alike each get the same amount of time everyday – the important variable is how that time is spent.

Hopefully if nothing else this has inspired you to take a look at your own daily routine to see if there are any areas where you can make adjustments to improve your creativity or well-being. If anything jumps out at you from these graphics, or you have a particular area in your daily routine you’ve recently changed and want to share it with everyone, leave a comment!

Photo Credit: Podio, Infographic We Trust

How Mindful Meditation is a Workout for Your Brain

Meditation

You don’t need to be a monk to meditate, nor do you need a huge time commitment.

For the longest time the idea of meditation always conjured up images monks sitting cross-legged on mountaintops, cliffs, under waterfalls or some similar wilderness space all while being completely silent for hours on end. I thought it was a spiritual thing and the benefits were all just myths or pseudoscience.
However a growing body of studies caused me to take a second look at it and since experimenting with it personally, I highly recommend everyone give it a try.

What Is Mindful Meditation

There’s several different ways to meditate, however most of the scientific research focuses on mindful meditation, or Zazen (literally: seated meditation.) As such, that’s what we’re going to focus on in this article.

In mindful meditation, you focus on one specific thing – it could be a sensation or your breathing. The point is to focus on this one thing and when you catch your mind wandering, you gently bring it back to that focal point.

We train our bodies in a gym – doing reps to increase our strength and cardio to improve heart health. Meditation is like going to the gym, but for your brain. Unlike a gym, it’s cheaper and doesn’t require any fancy clothes and doesn’t have any potential for worrying about how you look in front of others.

Zazen is not so much about spirituality as much as it is about training your concentration and attention – the ability to be present, quiet your mind and focus on one thing.

Our brains have to process a lot of information – this information is like confetti being released from a ceiling and you are your brain trying to grasp on to each of them. Our attention is everywhere and it decreases our focus, productivity and increases our stress levels. With meditation, we learn to slow down and control that flow of information.

Mindful Meditation Works by Literally Changing Your Brain

Technology has enabled scientists to get a better understanding of what happens in our brains when we meditate and how it affects our brains. Thus far have been absolutely fascinating.

Using fMRI scans one of the biggest things scientists have learned is that it causes a decrease in beta waves, meaning our brains stop or slow down processing information.

In addition to controlling the flow of information, it also increases gray matter which has a huge impact on our lives, as I’ll describe below.

What Does This Mean For You?

Increased Focus

During mindful meditation, we are practicing holding on to a singular focus and bringing it back when our mind drifts – this practice enables us to be better at focusing even when we are not meditating.

Decreased Anxiety

This was a huge one for me, as I am prone to trouble with anxiety. Consistent meditation loosens the connections of particular neural pathways in the prefrontal cortex – commonly called the “me center.” This part of the brain processes information relating to ourselves and our experiences.

Typically, the neural pathways from bodily sensation and fear centers to the Me Center are strong – when you experience a negative or upsetting situation a reaction is triggered in your Me Center that makes you feel scared or under attack.

Meditation loosens these connections, meaning our reactions are more toned down and under control. Something
that would have previously lit up the Me Center would barely register.

As this connection is weakened, the connection in our Assessment Center is simultaneously strengthened. So, when we encounter a scary situation, rather than being gripped by fear and anxiety we are able to calmly and rationally assess the situation.

Decreased Stress

Meditation also helps reduce stress – part to lowering anxiety, but also in part by helping us perform while under pressure.

Increased Memory

One of the more fascinating discoveries is that meditation can help improve memory recall. Multiple studies have found that those who meditated were able to focus and remember facts better than those who did not.

Increased Gray Matter

Meditation has also been linked to increased gray matter in the hippocampus and frontal areas of the brain. More gray matter can lead to more positive emotions, longer lasting emotional stability, less stress, and heightened focus. Even ore, it’s linked to diminished age-related effects on gray matter and reduces the decline of our cognitive functioning. How cool is that?

Not enough for you? How about increased creativity, lowered blood pressure, reduced pain, increased compassion, confidence, well-being and overall quality of life. If you suffer from anxiety or depression meditation is one of the most powerful things you can do to help.

Meditation is not a cure-all for every ailment, however it is incredibly beneficial. So why not give it a shot?

How to Meditate

In order to glean the highest benefits of meditation, you need to integrate it into your lifestyle. You’ll benefit from just two minutes a day, or if you are ready to jump into it, meditate for between 10 to 30 minutes.
You can go it by yourself, or you can use an app to help. I’ll explain both ways for you here:

On your own

  • Find a comfortable, quiet place and sit. You can sit on the floor or in a chair – whichever doesn’t matter. As long as your back is straight, you are comfortable and there will be no or limited distractions.
  • Rest your hands on your thighs or rest them together in your lap.
  • Close your eyes, and take a few slow, deep breaths. Notice any sensations you feel – the sensation of your back against the chair, your feet on the floor, the weight of your body on the cushion. Notice your muscles in your face, shoulders, stomach, and legs. Don’t try to change anything, just notice it.
  • Take another deep breath and relax your facial muscles. With another breath, relax your shoulders. Go on from head to toes.
  • Just breathe. Focus on your breaths, flowing in and out. The only thing going on in your mind should be “breathe in, Breathe out. Breathe in, breathe out.” Count your breaths up to ten, and then restart.
  • It wont take long for your mind to drift, to start thinking about the things you have to do today or anything that troubles you or excites you. This is natural. Acknowledge it, don’t chastise yourself over it and bring your focus back to your breath. Pick up where you left off.
  • At the end of your meditation (you can set up a timer) take a final breath, and bring your attention back to the room. Notice how you feel now. Slowly open your eyes.

As you progress, this process will become a lot easier. After a couple of weeks meditation you’ll begin to reap the benefits – a sense of calm and control, increased focus and less stress, among the many others.

When you meditate is up to you, however I highly suggest making it a part of your morning routine. I like to call it my start-up process. I have found that doing it first thing assists in feeling calm and focused throughout the day. However, you can also meditate before bed or midday – and you should if you are feeling particularly stressed. Just take a ten minute break to meditate.

Mindful Meditation with Apps

Calm

Calm is my favorite app for meditating. With it you have two options: guided meditation or a timer and doing it yourself. Two of the sets of guided meditation are free, while the rest are accessible for between $0.83-$1.66 per month.

The major benefits to Calm for me are the background white-noise options – you can listen to babbling brooks, a sunny meadow, or rain on leaves. I’ve found personally that having some form of white-noise while I meditate helps me keep that singular focus.

Calm App

Calm’s main screen.

Calm App

Calm’s Guided Meditations.

Additionally, you can choose the noise to signal the end of your session from a pre-set selection. I like them because most of them are non-jarring noises like a singing bowl or harp. Or, you can have no noise set.

Furthermore, Calm logs your sessions and helps keep you motivated.

Breathe

Breathe is a little bit different from Calm in that before you get to the meditation it forces you to take note of your current state by asking you some questions such as how you are feeling mentally and physically, and what words you’d use to describe them. From this, it offers up suggestions for guided meditations or you can go it yourself with just a timer.

Additionally, it has options to help teach you how to meditate, a list of guided meditations if you’d like to skip straight to one, and to see your progress.

Breathe App.

Breathe’s Main Screen.

Breathe App.

Breathe also teaches how meditation works.

Honorable mention: Headspace.

Headspace is also a cute little app that also teaches you about meditation and how to meditate. I like the app, however I feel that its use is stunted – your only option is to use the first 10 guided meditation sessions before you have to pay for more. There’s no option for “just meditate _ minutes.” However, if you like it the full version is not expensive at all.

Challenge

So here we challenge you to try meditation for just one month. Using the setup below, make this a part of your lifestyle by implementing it small chunk by small chunk:

  • Week 1: Meditate just one minute every day.
    Commit to just sitting down and taking one minute out of your day to meditate. Just one minute. You can do that, right?
  • Week 2: Meditate 5 minutes every day.
    Now that you made it through a week of one minute, time to increase the work. Try for just five minutes each day.
  • Week 3: Meditate 10 minutes every day.
    Again, if you made it five, you can do ten.
  • Week 4: Meditate 15 minutes every day.

Note and observe any differences you felt before and after meditation.

If you take up the challenge, come back and tell us how you felt in the comments below! If you are a seasoned veteran, we invite you to share your thoughts and tips as well.

Photo Credit: Sebastien Wiertz

The Tetrapharmakos – An Ancient Cure for Modern Problems

Epicurus vs. Epicurus by AHM

When it comes to philosophy, I tend to gravitate toward the practical side. While I’m certainly interested in a lot of the more abstract areas it’s the parts of philosophy that I can apply to my life right now in order to improve it that I prefer to focus on.

To that end one piece of the Epicurean school that I think has added a lot to my daily life, or at least my attitudes toward it, is the Tetrapharmakos. Even though it was originally created in the 2nd or 3rd century BCE, the ideas it puts forth are just as applicable today.

What’s the Tetrapharmakos?

The Tetrapharmakos originally referred to a certain combination of ‘medicines’ (wax, pitch, tallow, and resin – not something I’d recommend trying) common in ancient Greek pharmacology. The word means ‘four part drug / cure’ in Greek, and Epicurus took that name for his philosophical version considering it to be a four part cure for healing a person’s emotional maladies instead of their physical ones.

Epicurus’s Tetrapharmakos consists of these four (slightly paraphrased) points:

  1. Don’t fear gods.

  2. Don’t fear death.

  3. Truly good things are easy to get.

  4. Truly bad things don’t last.

Let’s go through these points and take a look at how they’re still applicable today.

Don’t Fear Gods

In Epicurus’s time there was a societal division between Greeks who saw the gods as being literal beings that concerned themselves with the affairs of mortals and those (like Epicurus) who considered the gods to be more abstract concepts describing a state of bliss completely unconcerned with the affairs of humans. His essential argument was that gods are by definition perfect, and a perfect being isn’t going to care if you sacrificed a goat in its temple this week or not.

As noted in my personal philosophy I remain unconvinced there are any gods, or anything supernatural for that matter, in existence. I also remain unconvinced I (or anyone/anything else) has a soul, spirit, or whatever ill-defined word you want to use for that concept.

Why is this important? While it doesn’t always, belief in gods can cause a lot of harm. Furthermore the fear of gods specifically, and the fear of punishment by those gods after death can cause enough psychological harm in people that there are specific organizations out there to help people recover from that damage.

Epicurus believed one of the biggest obstacles to happiness was anxiety, and fear of gods and eternal punishment is a huge source of anxiety in people. Here in the U.S. where Christianity is most prevalent fear of punishment in Hell, both of the individual and their loved ones, can cause real stress. When you realize there’s absolutely no evidence that any of those things are real and that they probably don’t exist, it makes it easy to let go of that fear. It also helps set up the next point.

Don’t Fear Death

It’s part of the human condition to fear death. It’s probably one of the most ever-present and strongest anxieties of all for most people. Obviously for Epicurus, this was a problem since he considered fear and anxiety the biggest obstacle to finding happiness.

Epicurus’s position was that there’s no reason to worry so much about death because when we’re alive death isn’t here yet, and when death comes we no longer exist to experience it. To put it another way reminiscent of something Mark Twain would say centuries later, there can be no ‘unpleasantness’ to non-existence because you have to exist to experience something unpleasant. In the same way that you have no experience of anything before birth, you’ll have no experience of anything after death.

Being dead will be just like the state you were in during the billions of years that came before your birth – non-experiencing non-existence.

We’ve already established that there’s no evidence for any kind of afterlife or existence past death, no punishment or eternal torment to worry about, so there’s nothing there to be worried about.

Why is this important? Being in a state of constant worry about what’s going to happen to you after death can cause all the same kinds of crippling anxiety as the belief in gods we talked about above can. It’s an ever-present, background fear in a lot of people and that directly detracts from their happiness and quality of life. Letting go of this fear makes it easier to be happy.

Does that mean you should be reckless or want to die? Absolutely not. There is definitely harm in death in most cases, even if it’s not to you directly (missed opportunity to do good, emotional or financial harm caused to friends and family, etc.), so seeking death is still generally a bad thing. It just means that there’s no reason to live in constant fear of it. Don’t let the fear of something that is inevitable and not unpleasant in the long term ruin your life and cause actual unpleasantness now.

Truly Good Things Are Easy to Get

Mimicking (and possibly influenced by, though I’m unsure of any evidence supporting it) some of the ideas of Buddhism put forth between the 6th and 4th centuries BCE Epicurus asserted that excessive desires led to more harm than good. By extension of this he claimed the things that are truly ‘good’, those things that will truly make a person happy, are all easy to acquire regardless of your situation.

In general, I agree with this idea. As long as a person keeps their desires in check it’s relatively easy to fulfill the range of Maslow’s hierarchy of needs. Basic shelter, safety, companionship, and self-expression can all be had for relatively little effort by a majority of people.

I will put in a caveat here though that in modern times (and likely even back then, but Epicurus may not have been aware enough of it) situational and economic disparity can make it harder for people to get even the basics they need. I recognize having been born a white male in a middle class family there are certain things I’m susceptible to taking for granted. Accounting for that, there’s still things to gain from this idea.

The first is that your most basic needs, things like food and shelter, are technically easy to get. Now some might take this the wrong way and think the point is that even if you’re living in a cardboard box under a bridge you should be happy with it. I don’t see it that way. To me it’s a dual reminder both to not stress out over the fear of losing material things and to always hold a yardstick to the things I really desire to make sure they’re really important.

Some things are genuinely worth putting a lot of effort into, but it’s easy to stress out over meaningless things unintentionally. Reminding yourself that most truly good things are easy to get also helps encourage you to find peace with what you do have even if it’s less than what you’re striving for.

Truly Bad Things Don’t Last

This too shall pass.

In general, seriously terrible things tend to be acute whereas the chronic bad is often milder by comparison. This, Epicurus suggested, meant that you shouldn’t fear terrible things happening because they’ll always pass. On the inverse, things that don’t show signs of passing for a long time are likely things which you can find the strength to bear.

Don’t misunderstand this to think Epicurus was suggesting everything gets better in what would likely be the modern sense of the idea. Sometimes the end to that terrible suffering is death. Again, with no afterlife though there’s no need to worry about additional suffering after death – just impartial non-existence. That’s probably not the most comforting thing to everyone, but personally whenever something bad happens it’s always a comfort to me knowing that it won’t last. Recognizing that in a (relatively) short span of time you and everything and everyone you’ve known will be gone makes it easy to let go, and once you let go and stop being bothered by things they tend to get easier to handle.

These four principles probably aren’t going to solve every philosophical or existential problem you’re going to struggle with in your lifetime. Hell, it might not solve any of them, but I know I’ve found a lot of good in them when applied to my attitudes toward life in general. I encourage you to take whatever’s useful and don’t worry about the rest.

Do you have anything to add? Any other way you interpret anything in the tetrapharmakos here? Share with us in the comments! I’d love to hear them.

Photo Credit: A.H.M.

Thoughts on Fat Pride from a Formerly Fat Fit Guy

Fat Boy by James Marvin Phelps

Fat Squirrel cares little about your opinion of him.

I grew up as a fat kid.

Through the majority of my childhood I ranged from what might be considered chubby all the way up to full-blown obese in my teen years. At one point I was even inching up on the 300 pound mark. While the argument could be made that as a male my experience was less severe than what a female would have been subjected to I can still say I know what it’s like physically, psychologically, and socially to be a fat person.

My experiences during that time, and the time since then in which I’ve become more fit and healthy than I’ve been my entire life, are why all the attention I’ve seen lately being given to fat pride bother me. As someone who’s been in both worlds, I thought it would be helpful to express my thoughts on the subject.

Fat Shaming, Female Body Image and a Disclaimer

Rustled Jimmies Everywhere

I am fully aware that this is going to rustle some jimmies.

I want to make it very clear from the outset that I’m not advocating fat shaming here. I don’t think that the portion of the ‘fat acceptance movement’, as some people in that camp like to be called, that is against fat shaming, negative body image, or self-loathing is a bad thing. I 100% support that part of it.

I also want to recognize for a second time that, in general, this usually gets painted as a feminist or at least feminine-centric issue. Being a male, that means that my commentary is going to be coming at least a little bit as an outsider looking in. I don’t want to make it sound like I’m speaking authoritatively on the female experience because I can’t. Unfortunately, because of how generally fucked up the U.S. sociocultural environment is when it comes to female body issues I can’t get away from addressing these things in relation to this topic.

Lastly, I want to note these are just my thoughts on the subject as someone who spent most of his life in the obese category – you can think whatever you want about it. If I severely rustle your jimmies you’re welcome to leave a comment to let me know what you think.

What’s the Fat Acceptance Movement?

Before I give my understanding of all this fat acceptance stuff I want to give you a few links in the interest of fairness / just in case I’m totally misunderstanding something. I have better things to do than beat up on a straw man. So here, here, here, and here are four quick examples I found.

To my understanding the general idea is to be proud of being fat, to embrace it in order to make it a positive thing overall. It’s no secret that in the U.S. the media deifies a particular body image for both men and women that is, for the average person, at best unrealistic. This is exacerbated by the prevalence of digital editing and overall Photoshoppery that these ads are subjected to after everything else.

They rail against the psychological and physical harm this causes and argue that as a society we shouldn’t consider there to be anything wrong with being fat. To subvert the cultural standard that being fat is negative they suggest embracing it and taking it as a personal point of pride.

Hanging on to this though, as can be seen in a couple of the links above, is a related idea that trying to lose weight is either harmful, misguided, entirely impossible, or all of three combined.

The Parts of Fat Pride That I Like

The foundational message is one I can both relate to strongly and agree with – cultural ideals when it comes to body type are unnecessarily unrealistic and seriously fucked up.

If someone is overweight they should never be made to feel lesser for it. Asking people to measure up to images that have been heavily doctored and then loading them with oppressive amounts of guilt and shame when they inevitably fall well short of that is blatantly wrong.

Additionally a lot of our cultural ideas about why people become fat (they lack willpower, they’re lazy, no self-control, etc.) are flat out wrong.

Weight change and fitness are not a willpower issue. Very few people are overweight because they choose to be, or because of some fault of their own. Now, I don’t hold them entirely inculpable either, I think things like food addiction are too often blown out of proportion and used as a scapegoat. The reality falls somewhere in the middle, they’re not 100% at fault for being fat but they’re not 0% responsible for their condition either. (Sorry, if you want things with clear cut answers the fields you’re looking for are mathematics or physics, not biology.)

For all those reasons I find fat shaming reprehensible. It’s clear cut abuse and bullying. From that standpoint, I wholeheartedly support anyone who wants to stand up and say, “Haters gonna hate. Fuck you all. I like myself the way I am.”

That being said…

The Parts of Fat Pride I Despise

Tagging along with all the things I can support are some things that I’m vehemently opposed to. The primary one being an insistence that no one can lose weight or become fit long term and therefore no one should try.

Within several of the links I shared above as examples and in others I found while digging around I found it asserted repeatedly that not only is there no way for people to lose weight long term, but that it’s overall more unhealthy to try to lose weight than it is to remain overweight or obese.

As someone who has lost weight and become fit and healthy and stayed that way long term, as someone whose job it is to help other people do the same, it bothers me to hear people claim it’s not possible and work to deter people from trying.

Many of the sites making these claims cite the abstracts of flawed studies and meta-analyses to support their claims making them appear more credible to people who won’t bother to pay to read the study or who aren’t knowledgeable enough to note the flaws in the methodology. This can lead people who might have been considering making a positive change in their lives and starting the process to lose weight and get fit to instead decide not to bother.

I find this kind of active discouraging of people to improve their lives just because you don’t think it’ll work reprehensible.

My Overall Thoughts

Personally, I equate being overweight or obese with smoking cigarettes.

Culturally, as of late anyway, smoking is probably more publicly discouraged than being overweight, but I still draw a lot of parallels between the two. Most people recognize that both smoking and being overweight are generally detrimental to your health. Regardless, people are still overweight and people still smoke.

This is primarily because neither is always a ‘choice’ in the purest sense. Environmental, familial, cultural, and economic factors can predispose individuals toward smoking and/or obesity. Once you’re on the path to either, it’s extremely hard to get off of it. You can’t tell someone who is addicted to cigarettes to just ‘quit smoking’ and expect them to do it. It’s not strictly a willpower issue. In the same way you can’t just tell someone who’s overweight to ‘eat less and move more’ and expect them to get in shape.

I have family members who smoke. I care about them, so I’m always there to help and encourage them to quit. That doesn’t mean I badger them, ridicule them, or generally behave like an ass toward them if they don’t want to quit. It is, ultimately, their choice (issues of addiction and agency come into play, but we won’t go into that right now) whether they want to quit or not.

I have family who are overweight and I treat them the same way. If they want to make a change and lose weight I’m there for them. If they don’t, I’m not going to push it or shame them as a result.

I fully support any efforts to empower people to stand up to societal norms that are often at best arbitrary and at worst directly harmful. Hell, the general ethos of this site is one of embracing non-conformity. But we should also encourage people to take their health into their own hands rather than telling them that any attempts to change themselves would be futile.

Where do you stand on this? Leave a comment and let us know.

Photo Credit: James Marvin Phelps

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