Why You Need to Go Out And Fail

Sad by Kate Alexanderson

If you never even try you’re worse than a failure.

I used to have a serious confidence problem.

It shouldn’t really be surprising, I was fat and awkward and nerdy and shy. Alone those attributes tend to not contribute to being bold and self-confident, combined they made for the perfect cocktail of personality traits to absolutely destroy any chance of committing myself to anything.

As a result of that, there were tons of opportunities I missed out on my whole life because I was too scared to fail.

Honestly there are too many to count, but one that comes to mind from when I was really young is Space Camp.

Remember Space Camp? If you grew up in the early 90s and watched TV at all you ought to. As a kid it looked amazing. You got to fly off to this camp to do incredible astronaut stuff and go through all this learning and training. It was like nerdy Disneyland.

I begged my parents to go, but it was really expensive. After a while though they gave in and said if I really wanted to go, they’d save up a bit and send me that next summer. I was ecstatic at first – I’d finally get to go after what was probably months of begging – after a few days though I started to worry.

I’d be surrounded by new people in a completely unfamiliar place thousands of miles from home. What if I did something stupid in front of everyone? What if no one there liked me? What if the training was too hard or the people running the camp were mean?

The day after I realized all that and freaked out I told my parents I’d changed my mind. I didn’t need to go to Space Camp anymore, they shouldn’t bother saving for it. I can’t remember the excuse I made up to explain away their confusion over my sudden 180, but I couldn’t admit to them that I was too much of a coward to even try.

More Despicable Than Failure

Thankfully I’ve gotten over those issues since becoming an adult, but I’ll always regret all the opportunities I let pass by because I was scared of being a failure. The most frustrating part of it is, I was much worse than a failure.

That idea might be a bit strange at first. There’s such an enormous amount of negative stigma attached to the concept of failure that some people consider it to be the very worst thing, or at least consider being a failure the worst thing you can be.

As bad as failure might seem to you, never even trying is far worse.

You can learn from failure. You can’t learn from never doing anything. On top of that when you try seriously, really commit yourself, and still fail then not only do you grow from the experience but that failure will generally come from some factor outside of your control.

In other words if you try your hardest and fail, the blame for the failure (if there even should be any) really shouldn’t fall on you. If you never try you’ve already failed and you’ve failed for a reason that was completely and entirely under your control and of your own volition. It’s your own damn fault.

When ‘I Tried’ Is Bullshit

Not everyone is so brazenly cowardly as I was in my youth. Some people are just as terrified of trying as I was, but are too embarrassed or scared to admit it so they pretend to try.

Imagine someone who wants to be a published author. They have some ideas and they write a couple short stories and maybe even a full novel. They send them all out to a handful of agents or publishers and they all get turned down.

The ‘aspiring author’ says something to the effect of, “Well, I tried. I guess it wasn’t meant to be,” and promptly abandons their path toward author-dom. In my book this basically amounts to mental masturbation – you tell yourself you did the best you could and it feels good that you ‘tried’ and you get a little boost of self-satisfaction and move on.

You feel like you’ve accomplished something when in reality you’re just giving yourself a convenient excuse to give in to your fears while saving face and not looking like a coward to others or, possibly even worse, yourself.

Nine times out of ten, the phrase ‘I tried’ is bullshit.

People who’ve genuinely earned the title of failure, people who have committed themselves fully but couldn’t make it, almost never say ‘I tried’. The reason for that is that ‘I tried’ is what people say when they give up.

When people who commit themselves fully, who really try, fail at something they don’t quit. They learn from that failure and try again.

Why People Choose to Be Worse Than Failures

I’ve found in all the examples I’ve come across of people giving up before they’ve started or half-assing things so they can feel good and say they tried the motivations for such behavior boil down into two categories – fear and laziness.

In my opinion fear is the more common one, though I’ll admit it may just be easier to recognize because it preyed on me for the better part of my life. This can be fear of consequences (not asking out someone you like because they might reject you), fear of uncertainty (not changing careers to one you think you’ll enjoy more) or fear of some other aspect – the uniting thread is that there’s something that scares you and it’s easier just to avoid it.

When it comes to laziness it’s usually tied to a sense of complacency – things are just fine the way they are so why commit to something that’s going to shake everything up? This can also be expressed via a sense of defeatism. If you say to yourself, “Why bother? I’m not going to be able to do it anyway,” then you might as well be honest with yourself and admit you’re just too lazy.

Seeking the Epic Fail

So you recognize some of these things in yourself, maybe in an opportunity you passed up you wish you’d taken or maybe in an endeavor you took a dive on in order to say that you at least tried. Now that you know it’s a problem, what do you do about it?

Learn to chase after the huge, epic failures.

It sounds strange at first, seeing as how we should be chasing success rather than failures, but chasing success is what everyone else does and when you don’t get it encourages you to be depressed and discouraged and quit. Given that we’ve established you’re a quitter, that’s just not going to work.

People who have earned success did it by first earning hundreds and thousands of failures. Sure statistics dictates you’re going to have a few lottery winners, but you shouldn’t base your actions on the anomalies. When you look at the stories of people who have made it starts sounding a bit repetitive after a while. They all fail, adjust, fail some more, keep adjusting and don’t quit until they’ve got it figured out.

If you think Angry Birds was Rovio‘s first game, you are likely extremely deluded as to how the world actually works.

Instead re-frame your approach so you get into things totally expecting some manner of enormous failure. Not in the sense of pretending to try and setting yourself up for failure, but in the sense of going all in knowing that if you fail you’ll have earned that failure and you’ll learn from it.

Understand that when you’ve really thrown everything you have into something failure is a wonderful thing. It’s a badge of honor. It’s something you should be proud of.

When you start to back out of something before you’ve started stop what you’re doing and devote yourself to going all in and failing. When your subconscious says, “Don’t do that, what if it doesn’t work out? What if we fail?” Slap your subconscious across its incorporeal face and shout, “Fuck that. I’m going to go out and fail like a hero. I’m going to earn that failure, and like slain foes I will pile those failures against the wall between me and success until I can march right over and take what I’ve earned.”

Then go forth and be incredible.

Do you have a trick for getting over your fear of even beginning? What are some things you regret never doing because you were too scared to commit? Share them with us in the comments!

Photo Credit: Kate Alexanderson

Want to Be Incredible? Break Your Kettles and Burn Your Boats

Boat Burning On The Water by Peewubblewoo

You have to make sacrifices to get what you want.

Timid people don’t make history.

Timid people back down when they’re faced with a challenge. Successful people are the bold ones, the ones who go all in and understand that the only two ways to truly be defeated are to quit or to die.

Xiang Yu knew this was true as early as 208 B.C. When his small army crossed the Yellow River to reinforce Julu (an area that’s now the city of Xingtai in Heibei province) he found his 50,000 men faced by a Qin army of 400,000 soldiers. Knowing that his men would have to fight their hardest to defeat an army that outnumbered them so badly he ordered them to save three days worth of food, destroy their kettles and cooking utensils and sink the boats they’d used to cross the river.

That meant there was no retreat, and next to no food. Xiang Yu’s army had two choices, defeat the Qin army before their food ran out and take their supplies or starve.

Xiang Yu’s army did just that – a feat leading to the old Chinese saying ‘破釜沉舟’ meaning ‘Break your kettle and burn your boat’. In other words to remove your option of backing down and forcing yourself to go all in past the point of no return.

Are You Willing to Burn Your Boats?

If you want to be more than just ordinary (which, if you don’t, you’re reading the wrong site and you need to leave now) then at some point you’re going to have to learn to burn your boats. That means choosing to go all in on whatever it is you’re doing – really committing to it fully.

When you choose not to commit fully to something that is genuinely important to you then you’re already setting yourself up for a fate worse than failure – never really trying to begin with.

People who live incredible lives, people who are happy and genuinely have a positive overall impact on the world, people who live in such a way that others find them naturally fascinating, they don’t half-ass things.

They focus and work hard on it.

They sacrifice for it.

They’re willing to take serious risks in order to force themselves into serious opportunities.

If you also want to lead an incredible, book-worthy life then you need to look at the things you’re doing now and ask yourself, “Am I fully committed to this? Am I willing to potentially give up everything in order to succeed or does that sound too hard?”

This applies to everything from language learning to fitness to entrepreneurship and finding truly fulfilling work.

Are you willing to skip TV time and go a month without video games in order to spend that time chatting with language partners, practicing words on Memrise and writing passages in your target language to get corrected by natives? Why not?

Are you capable of not eating the crap you usually eat, exercising your self-control when it’s the most difficult to do so and putting in the hours of sweat and toil in the weight room?

Are you bold enough to quit the secure job that you despise in order to have enough time to find out if your dream business can actually succeed, even if there’s zero guarantees that it will?

Break your kettle and burn your boat.

If you’re always too scared or lazy to go all in, you’ll never be more than ordinary.

Have you gone all in and fully committed yourself to an endeavor? Share it with us in the comments and how it worked out for you.

Photo Credit: Paul Woods

3 Reasons You Should Wake Up Early and How to Actually Do It

Good Morning by Frank Wuestefeld

Seeing the Sun rise is just one of the perks of waking up early.

I have never in my life been an early riser.

In fact I was quite the opposite – a quintessential night owl who was more likely to be heading to bed when most others would be waking up. On top of that when you did finally wake me up I was generally grumpy, malicious and horrible to be around. For the first few hours I’d shuffle around filled with hate for everything until I woke up all the way.

That is until recently, when I finally made the transition to being able to wake up early and actually feel happy and energized.

Now I love waking up early. So what are the benefits to getting up early instead of sleeping in late?

Reasons to Wake Early

  • Increased Productivity – Waking up early allows for you to get substantially more done, both in that it affords you a lot of additional productive time and in that it gives you the time each morning to plan out the remainder of your day in such a way as to be as productive as possible. I know I can get more done in the morning between when I wake up and when I head into the gym to train clients than many people get done in their entire day – and I get my to-do list in order and my most important tasks for the day selected so that productivity echoes throughout the remainder of my day.

    Now, it may not seem like it would really allow you to be that much more productive since you aren’t really gaining any additional time. You still need as much sleep, so part of waking up earlier is going to sleep earlier. Your number of waking hours really shouldn’t change. So if we aren’t gaining more time, aren’t we just changing when we’re productive from later to earlier? How does that translate to more productivity?

    The trick is in the timing of things. Productivity is a lot like boiling water – it takes a lot more energy to start the water boiling than it does to keep it boiling. In other words, the toughest part about being productive is the very start of being productive. Taking care of that earlier in the morning lays the foundation for you to coast on that momentum the rest of the day. On top of that, it’s a lot easier to get distracted or run out of steam in the evening and just say, “Screw it I’ll do it tomorrow.”

    Just like how you should take care of your most important tasks for the day first to ensure you get them done, you should focus on being productive first so that you guarantee you get what you need to do done.

  • Less Stress – One of the biggest benefits I’ve noticed is that I no longer spend the majority of my mornings stressed to my limit and on the verge of murdering someone. It used to be I’d roll out of bed filled with hate with barely enough time to get ready and into work. I’d shuffle in clearly having just rolled out of bed four or five minutes late in the mood to tear the head off anyone who gave me a good excuse. If I’d ran out the door without time to finish my coffee, it was even worse.

    Essentially, I started out every morning stressed and annoyed. Can you imagine the kind of effect that had on the rest of my day?

    Not only did that mood ripple through the rest of everything I did that day but it meant by the time I was home after work I just felt wrecked. I had gone through such a stressful morning each day that I didn’t want to do anything in the evening but relax – not exactly conducive to getting anything important done. Add to that the cortisol and all the other physiological effects of all that stress and you have a recipe for a lot of compounding problems.

    Getting up early means I have plenty of time to have a cup of coffee (or too) get ready at my leisure and get some things done. I even have some time to do things I enjoy before I head in to work, like reading, meditating and exercise. That means when I do arrive at work in the morning I get there early and in a bright, cheerful mood that would’ve made the former me want to punch the current me in the teeth.

    Much like being stressed out and angry set the tone for the rest of my day previously, being in a good mood tends to carry me throughout the rest of the day making each day fun and productive.

  • Serenity – Just like your mood in the previous section impacts the remainder of your day in a strong way, your environment at the start of your day can set tones that will stay with you, if not for the rest of the day then for a substantial part of it. Starting your day peacefully in the calm of the early morning quiet sets you up for a much more relaxed day than leaping out of bed and dashing to the car with mismatched socks on and burnt toast jammed in your mouth.

    At the risk of waxing poetic there’s a serene, meditative quality to the time before the majority of the world has woken that is unique. Going for a walk in the near silence of dawn as you watch the Sun rise is an amazing and incomparable experience and, even if for some reason it doesn’t contribute to making your day better, it will contribute to making your life better.

How to Actually Wake Up Early

Learning to wake up early can be a bit difficult. I certainly didn’t have an easy time of it – it was a huge struggle and something that I’m still a little surprised I pulled off. If I can do it though, anyone can. Here are the biggest things that I found to be instrumental in making the switch from night owl to early bird.

  • Moving the Alarm Clock – I have a severely unhealthy obsession with the snooze button. If I can, I will always snooze. It is a tragic flaw of mine. As a result of that I find the snooze button to be one of the most damnable inventions ever to plague mankind and I sincerely hope whomever invented it was set on fire and torn apart by alligators.

    The snooze button serves no purpose but to ruin your day with false promises. Like some sinister drug pusher it snares you at your most vulnerable by tempting you with more sleep at a time when your dream addled brain is most likely to be craving just that. It promises to quiet that shrieking alarm clock and allow you a bit more sleep. It never seems that bad either – just five more minutes. That’s all. It won’t hurt.

    But it’s never just five more minutes, is it? Five turns into ten, then twenty, then thirty, and before you know it you realize you needed to be showered, fed and out the door ten minutes ago and your whole morning is screwed. The worst part? You’re not going to feel more rested after 5 more minutes of sleep. No one ever woke up feeling crappy, hit snooze and shut their eyes for five minutes, then reopened them feeling rested and energized. The snooze button tempts you at your weakest with a siren song of false promises that it can’t even deliver on and then ruins your whole day.

    So how do you resist the sinister silver-tongued snooze button? One way is to put your alarm clock as far from you as you possibly can without reducing its effectiveness in waking you up. That forces you to get up out of bed to turn it off, and once you’re up and moving around the temptation of five more minutes of sweet slumber is much easier to resist. If you find that’s not enough, or for some reason your situation makes it impossible to get your alarm far enough away to force you out of bed, make it a rule that you must leave the bedroom for something immediately after shutting off the alarm.

    This can be to get a glass of water, use the restroom, do some jumping jacks, whatever – the point is to get you away from your bed long enough to escape the mental fog present that clings to you following your escape from dreamland. Once that’s been dealt with you’ll find it much easier to resist the urge to return to bed and you can get on with your day.

  • Get to Sleep On Time – If you’re trying to get up at 5 a.m. you’re going to have a much, much harder time of it if you’re going to sleep at 1 a.m. than if you’re asleep by 10 p.m.

    Waking up early isn’t about reducing the total number of hours you’re sleeping. Not getting enough sleep will cause a ton of health problems. I can’t overstate how much you need 7 to 8 hours of sleep. With that being the case if you’re going to push your waking time to earlier then you need to push your sleeping time to earlier too.

    If you’re having trouble getting to sleep on time there are a handful of things you can do. The first is to limit your expose to electronics and media long enough before bedtime to allow your mind to wind down. You should also begin limiting your exposure to light about an hour or so before you want to go to sleep in order to encourage your body to begin producing melatonin.

    Reading before bed is a good option as a way to wind down a bit, but I would recommend reading on a physical book if you can. Now, we’ve pretty much gotten rid of all our books, so if you have to I recommend at least reading in the dark with the brightness on your device turned low enough so as to not be too hard on your eyes.

    Exercise in general will help you get to sleep easier as well, though some people have issues with exercising before bed. Some people it winds down, other people it keys up – figure out which one you are before committing to lots of exercise right before bed.

  • Do Things Gradually – Don’t try to go from waking up at 8 a.m. to waking up at 6 a.m. in one go. That’s too much of a change to throw on yourself all at once. You may do it once or twice but in the end you’re setting yourself up for failure. You’re just going to get discouraged when you eventually fail and then give up.

    Instead, make the change as gradual as possible. Wake up five or ten minutes earlier each day, or each couple days even if it’s a bit harder to adjust, until you get down to the time you want to be waking up at. Each successive success at waking up on time will make you feel a little more confident that you can do it and before long you’ll be at your goal.

    The change each time doesn’t have to be drastic. The point here is to go slow, so don’t push it and just let yourself adjust each time before you make the next small jump earlier a bit.

Have you tried any of these strategies to help yourself wake up earlier? Do you actually enjoy waking up earlier? Why? Let us know in the comments!

Photo Credit: Frank Wuestefeld

The Basics of Mindfulness & Moving Meditation

A Crossroads by Ornoth

Mindfulness may have links to Buddhism, but there’s really nothing ‘spiritual’ about it.

Mindfulness has been becoming a bit of a ‘thing’ over the last few years and I think in many ways is becoming one of the next new buzzwords.

I’m conflicted in how I feel about this – on one hand I think mindfulness applied properly is an extremely useful tool in improving people’s lives and is genuinely something I feel everyone should practice, on the other hand I’m concerned about the corruptive process of becoming a fad.

Given the new interest in it, I thought this was as good a time as ever to explore the basics of mindfulness and introduce one of my absolute favorite techniques for cultivating it – moving meditation.

What is ‘Mindfulness’?

Mindfulness, put simply, is a complete and nonjudgmental awareness of your experiences occurring in the moment.

There are at least two key parts to this. We’ll start with the end and work our way back. Mindfulness occurs in the moment. That means that when you’re being mindful you aren’t thinking about things in the past or the future. In fact, true mindfulness means not even recognizing at the time that the past or the future even exist.

This is probably the hardest part for most people to master – the majority of people dwell heavily on the past (regrets, nostalgia, & what-ifs), on the future (hopes, worries, goals & fears) or both that existing completely in the present is a big change. This isn’t to say thinking about the past and the future is inherently destructive, just that most people take it to the extreme.

It is important to learn from your mistakes, but once you’ve learned from them you need to let them go – not chain yourself to regret over something that is long gone and beyond your control. Similarly it is important to plan for the future and to anticipate problems that may lie ahead, but once you’ve planned for them continuing to worry or fear things that haven’t yet and may never happen only wastes your time and makes you miserable.

Regardless to be truly mindful is to recognize that that neither the past, which is gone forever, nor the future, which may never come at all, don’t really exist for you – only the moment you are occupying right now.

The second key part is a complete and nonjudgmental awareness of your experiences. That means not only being completely aware of as much as is occurring to and around you, but also not making any kind of judgement of that experience – simply acknowledging it as it is.

This is not as easy as it sounds either, particularly since we are fairly well wired to make some kind of value judgement of every single experience we have. From an evolutionary perspective this makes a lot of sense, we tend to immediately categorize things at the very least into positive/pleasant or negative/unpleasant stimuli.

Mindfulness lets go of this instinct to judge. When practicing mindfulness you aim to be aware of as much as humanly possible occurring around and within you, but to not categorize anything as positive or negative. When mindful you become aware of something, acknowledge it and move on.

In many ways this makes mindfulness very similar to standard meditation. The main difference being that in standard meditation you want to acknowledge thoughts and feelings then dismiss them until your mind is empty – when practicing mindfulness you want to do the same except to hang on to the thoughts about what’s occurring in the moment and to dismiss thoughts of the past, future, or those straying from what’s around and within you.

The very best example in my opinion of someone who is completely in a state of mindfulness is a pro athlete who is in ‘the zone’. Being ‘in the zone’ or in a state of Mushin means that the person’s mind is not thinking about the past, or the future – they’re really not even thinking too hard about what’s going on around them- they’re simply aware of it and their actions flow freely as a response to stimulus with no decisions or judgment going on.

Imagine a professional boxer in a fight. She isn’t thinking about her next career move, she isn’t wondering if she picked the right coach, and when she sees a punch coming she doesn’t deliberate what would be the best thing to do or think, “Oh man, that’s a good hit, didn’t see that coming,” – the punch comes and she moves. Instantly. Instinctively. There is no decision to move, it just happens. She doesn’t think about striking back, her fist moves of its own will.

That is an expression of mindfulness.

Why Practice Mindfulness

You might be saying to yourself, “Ok, that’s cool and all, but why should I care? This mindfulness stuff seems really hard.”

It Lowers Stress – Practicing mindfulness (and meditation in general, actually) helps reduce stress in a handful of ways. The first is that the clarity of thought existing in the present moment brings helps you think through the things that would normally stress you out and let them go. On top of that, mindfulness practice actually helps you perform better at everything you do – when you aren’t distracted by everything else and can focus on each task as it comes it’s a lot easier to give 100% on each one.

Being able to perform better means less worries, failures and problems to stress you out. On top of all that, you don’t just feel less stressed – mindfulness practice reduces cortisol levels meaning you’re less chemically stressed too. Your hormones, particularly cortisol, can make or break your efforts to change your body composition.

It Rewires Your Brain – In a study by the University of Oregon researchers found that mindfulness practice actually resulted in physical changes in the brain. Not only was axonal density improved meaning there were more signaling connections formed in participants’ brains, but also increased development of myelin sheaths around the axons in certain brain regions.

What does that mean in plain English? It means mindfulness practice physically changes your brain to work more efficiently and be better protected from mental illnesses such as Alzheimer’s and dementia. You think better, more clearly and are at a significantly reduced risk for illness – sounds worth it to me.

It Improves Sleep – How many times have you been stuck tossing and turning because you just can’t shut off your brain? That kind of insomnia can shave more than a few hours off your total sleeping time, which adds up to a lot. In one study as little as two fewer hours of sleep in a night led to an average of a 20% reduction in a maximal bench press test. It also pushes your cortisol up and causes havoc with the rest of your hormones making it extremely difficult to put on muscle, lose fat and recover from exercise. Sleep deprivation is also linked to depression, reduced immune function and lots of other unpleasant things.

Sleep is really important.

Mindfulness training teaches you to master your thoughts and where your attention focuses. Combine that with the reduced stress levels and that means no more monkey mind and a much, much easier time slipping off to sleep when you actually want to.

It Increases Mental Control – The journal Frontiers in Human Neuroscience reports that mindfulness training actively increases your conscious control over your mind’s cortical alpha rhythms. The reason this is important is that your alpha rhythms are largely responsible for determining what it is you’re paying attention to.

Increased control over your alpha rhythms means practicing mindfulness brings a heightened ability to ignore or tolerate pain, control emotions and make more rational decisions. It also helps serve as the ‘off switch’ to dismiss any thoughts that might be worrying you, keeping you up at night or making you depressed.

How to Practice Mindfulness

Practicing mindfulness is simultaneously easy and difficult. It accomplishes this contradiction by being an extremely simple process that anyone can learn that is so contrary to the standard mindset that almost no one ever actually does it.

Mindfulness can be practiced in a variety of ways. The first that most people think of is zazen, or seated meditation. If you’re a complete beginner to meditation then zazen may be a good place to start if you want to be a bit more traditional or just think it looks cool to sit on a pillow in the middle of a room and burn incense.

Another option though that I honestly find to be a much better expression of applied mindfulness is moving meditation.

Moving meditation, also sometimes called active meditation, entails entering a state of mindfulness while engaged in an action. That means being fully engaged in the present moment with a complete and nonjudgmental awareness of what you’re experiencing as it pertains to the action you’re taking. It means being deliberate and purposeful in everything you’re doing.

A good mental image is to picture a tai chi master flowing through a set of forms or a yogi going through a set of asanas. They aren’t thinking about something that happened yesterday or worrying about what they’re going to do tomorrow, their thoughts are focused entirely on the precision of their actions, the smoothness of their movements, the reaction of their bodies and the tempo of their breathing. They are fully and totally engaged in that single action in that single moment.

The reason this is so difficult for a lot of people is it’s the direct opposite of what I consider to be a standard of distracted half-assery prevalent in modern culture. We multi-task as a rule, we’re constantly distracted by our phones, checking social media, planning for tomorrow, thinking about a thousand other things that we’re rarely completely focused on the thing we’re actually doing.

An easy introduction to active meditation is to practice a little mindfulness with your next meal. This is most easily done when eating alone, you can certainly do it while carrying on a conversation but it will add a bit more difficulty.

Sit down with your meal, with no other distractions, and really focus on eating that food. Do not turn on the TV. Do not touch your phone. Experience your meal. Take the time to smell it, to pick out the different scents of the ingredients. Chew slowly and deliberately. Pay attention to each of the separate flavors and how they combine and contrast with each other. How does it feel to chew it? What’s the temperature of the food like? What are you hearing around you? You get the picture.

In essence, savor your damn meal.

You’ll find that this attention to the task at hand, being fully present in the moment, really enhances your experience of the meal. Even if that meal is cold McDonald’s take out in a back alley.

Once you’ve mastered this process with meals – which I find to be the best way to start for most people – extend that same frame of mind to other tasks. Even if it’s something as mundane as walking out to the car to go to work, be all in about it. Are you stomping out or dragging your feet? How much noise do your footsteps make? How do you feel at that moment? What do you see, and smell and hear?

This type of mindfulness practice can be applied to any action, or even every action throughout your whole day. It makes everything you do feel deliberate and purposeful and, through reflection and refinement, eventually it will make every action better.

Do you practice mindfulness? Have you tried any types of meditation, active or otherwise? What’s been the biggest challenge for you in becoming more mindful? Share it with us in the comments! We love hearing from everyone.

Photo Credit: Ornoth

What’s English Prime and Why Does it Matter?

Optimus Prime by El Dave

No, E Prime doesn’t have anything to do with Transformers.

English Prime, or E Prime, is a constructed variant of standard English developed in the 60s in order to provide a form of English that reduced or eliminated any difficulty of the listener or reader to distinguish between fact and opinion and make the biases of the writer or speaker more evident.

Like most languages created for the purpose of promoting sweeping social and cultural good (cough, Esperanto, cough) it never really took off beyond a small group of hardcore devotees.

While it’s merits as a clearer form of English are debatable, the premise behind it and the form of it can actually teach us a lot about the way we perceive things in the world and help us be more mindful in our thinking.

How Does E Prime Work?

In it’s essence, E Prime works by eliminating all forms of the verb ‘to be’ in English. The idea behind this is that by removing the copula it removes a speakers ability to make value statements about a thing or event as if they were objective facts.

In general, people do tend to abuse the use of ‘to be’ in English. This does cause some faulty reasoning from time to time, so the premise at least has some merit in that regard.

Take for example the assertion, “That movie was good”. We can’t use ‘was’ in E Prime since it’s a form of ‘to be’, so you have to reword that sentence as “I enjoyed that movie,” “That movie made me laugh”, etc. This changes the structure in such a way that you are no longer describing the movie itself but instead are describing your own experience of the movie. It makes clear that you are making a subjective value statement rather than an objective one.

Now I don’t think everyone should actually start speaking like this – there are too many linguistic issues with it in my opinion to make it viable large scale – but I do think we can learn a lot about how we approach things by the way it works.

E Prime and Mindfulness

Even if it isn’t valuable as an actual means of communication E Prime is valuable as a tool for reflection on mindfulness and the way we think about things.

First of all it helps us notice that many times things expressed as absolute facts are really opinions. When you remove the absoluteness of the copula it reveals the fact that everything we express is a reflection of our own experience.

When someone says, “That’s a bad idea,” they may really mean “I dislike that idea,” “That idea won’t work,” or another similar sentiment. Rather than just dismiss it as ‘bad’ they have to elaborate at least a little bit to explain what their problem is. When people make a hard assertion like “[blank] is [blank]” that assertion should always be understood as being colored in some way by their subjective experience.

If you say something like “Earth is the center of the universe,” E Prime makes it clear that what you really mean is “Earth appears to be the center of the universe.” This exposes more clearly that you’re just relating the experience of a fallible observer and not making an absolute, infallible statement.

That’s not to say you can’t make statements like that in E Prime. “The Sun orbits the Earth,” is a good example of an authoritative sounding E Prime compliant sentence that doesn’t really reveal that it is colored by the perceptions of an observer.

That’s fine. The point is really just to recognize that whenever people express a value statement or report actions they are always heavily colored by their own subjectivity.

The reason this is important for increasing our mindfulness is that it reminds us constantly that when you’re talking to people the things they discuss are always filtered through the subjective lens of their world view. Being aware of this in the moment helps us make better judgments based on the reports of others and helps us better understand the thoughts and motivations of those around us.

Similarly it reminds us of our own subjectivity and fallibility in the statements we make. It discourages us from making hard, absolutist statements about things as we recognize that we can only report our own experience. This understanding makes it much easier for us to be open to changing our views on things which is an important part of growing as a person.

If you only think of your statements and opinions in terms of absolutes, it makes them harder to change. Someone who says, “He’s wrong,” is less likely to reconsider than the person who says, “I don’t agree with that.” The second person, in some small way at least, recognizes that their own thinking may be incorrect.

Now a quick note on subjectivity – it’s important to understand that people’s statements are influenced by their own subjective experience, but there are still things that are objectively true. I don’t buy the whole “That’s your Truth but not my Truth,” idea. However, if you think I’m wrong and that there’s no such thing as objective truth, I encourage you to decide gravity is no longer part of your subjective truth and then to step out of a second story window.

E Prime, while not really useful as a communication tool in my opinion, can help us be more mindful about our own thinking and the thinking of others by reminding us that everyone’s statements pass through the filter of their own experience before being expressed into the world. Are there any other lessons you’ve learned from the way E Prime works? Have you actually tried using E Prime on a day to day basis? Share your thoughts in the comments!

Photo Credit: ElDave

How to Develop Ron Swanson Confidence

ron fucking swanson

Were you born ready?

Note: This is a post about Ron Swanson. That means there’s a good chance there’s going to be a lot of fucking curse words. Hey, there’s one now. If that sort of thing bothers you, you might want to stop reading at this point and come back for the next post. Thanks!

Ron Swanson is confident.

The extreme way he exudes confidence is one of the biggest reasons Ron Swanson has become one of the biggest characters on Parks & Recreation – complete with his own cult following, tumblers consisting entirely of his quotes and a site dedicated solely to his mustache.

So how can we develop that kind of rock solid self-confidence without having to work our way all the way up the Ron Swanson Pyramid of Greatness? Let’s take a look.

Ron Fucking Swanson

It’s a recurring theme through the show that whenever people question Ron Swanson’s ability to do something he reminds them – he’s Ron Fucking Swanson. Here’s a clip from early in the show as an example:

While this is more of a reflection of his confidence than a source of it, it’s something I think it’s good to focus on. That attitude that no matter what, you’re great. You can handle it. You’re not just John Doe – you’re John Fucking Doe. Or Jane. Or whatever, plug your own name in.

Now, while I normally think self-assertions and affirmations and things are kind of silly (though doggone it, people do like me), this is one example where I really think people can get a lot of benefit from remind themselves of how great they are. Particularly if you don’t think you’re a very confident person take some time each morning to look yourself in the mirror each morning and psych up a little. Remind yourself that you’re [Insert] Fucking [Name Here]

In fact say it now. Out loud. I’ll wait.

I don’t care if you’re reading this at work or on your phone in public or something, say it out loud. Ron Fucking Swanson wouldn’t give a damn if other people thought he was talking to himself. You know why?

Because he’s Ron Fucking Swanson.

Greatness Itself: The Best Revenge

One of the blocks of Ron Swanson’s Pyramid of Greatness is Greatness Itself, which Ron considers to be the best revenge. Not only do I agree completely, but I also think embracing that concept is an excellent way to fire up your self-confidence.

When you’re feeling unconfident and unmotivated think about all the people who’ve wronged you in the past. Think of all the people who have doubted you. The people who didn’t think you’d amount to anything. The people who treated you like crap. Picture all of those people in your mind.

Do you think Ron Fucking Swanson would let those people be right?

No. He’s Ron Fucking Swanson.

Ron Fucking Swanson would go out and do something incredible. Something fantastic. He would succeed so much that everyone who ever doubted him would never speak again at the shame of being so horrendously wrong.

You should feel the same way.

When you think of all those people who have wronged you, talked bad about you, thought you’d never amount to anything – get fired up and then go out and be epic! You don’t have to do anything world changing (though you’re always welcome to try), you just have to tackle every day with the mindset that you’re going to do everything you do as best as you can and you’re going to crush it. You have to go out determined to do everything with so much greatness that when you’re done strangers will ask, “Who was that?” and people in the know will reply in hushed, reverent tones,

“That was [Insert Your] Fucking [Name].”

“Never half-ass two things. Whole-ass one thing.”

Ron Fucking Swanson does things right, and so should you. He doesn’t just try to do something, he puts everything he’s got into it and accomplishes it no matter what. That’s how you should feel about building up your confidence.

Don’t just try to be more confident.

Don’t half-ass it.

You don’t stop until you feel like you could accomplish anything you wanted to. Then, you go out and actually accomplish everything you want to. Don’t give up. Don’t quit. Keep going until you’ve done what you set out to do. Ron Fucking Swanson isn’t a quitter – and neither are you.

These tactics won’t make you Ron Fucking Swanson confident overnight, but they’ll help slowly and gradually.

Just stick with it. Like carving a perfect canoe out of a solid mahogany trunk with a pocket knife and a pair of nail clippers, it will take a while. If you stick with it though you’ll get there, and it’ll be worth it in the end.

What do you think? Has Ron Fucking Swanson inspired you to be a little more confident? Is there some other thing that gets you fired up? Share it with us in the comments!

20 Easy Ways to De-Stress and Relax

http://www.flickr.com/photos/h-k-d/

Full moon and bonsai not required.

Are you stressed out?

I know, I know – stupid question. Everyone’s stressed out. It’s just a condition of modern life. We all have pressure from work, family, finances, health concerns and a million other things. There aren’t really many good options for escaping it.

The problem is being stressed out all the time can literally kill you or at least set in motion changes that can bring about a much earlier demise than would have otherwise been in your future. Health problems ranging from heart disease to diabetes to acne can be caused or exacerbated by being too stressed out, and if you’re trying to lose weight the cortisol it floods your system with will make things exponentially more difficult for you. Being stressed is serious business.

So what can we do about it?

How to Fight and Relieve Stress

Everyone’s a little bit different, so some things will work better for some while others may need to try a different approach. The important thing is to find what works best for you and then to make time to do it every single day. Remember, if something’s important you should do it everyday. Relieving stress is extremely important, so don’t neglect it.

  1. Meditate – Meditation is number one on the list because it’s probably the most obvious and yet the most potentially intimidating if you’ve never done it. The key is to not think of meditation as some mystical or spiritual thing, it’s just exercise for your brain. Exercise that has been shown to reduce stress, improve clarity of thought and train your mind to focus more easily. Some studies have shown that meditation even helps your brain build more grey matter to help you deal with stressful situations on a day to day basis.

    The easiest way to get started if you’re a beginner to meditation is to just set aside five minutes to sit down and not think about anything. It’s harder than it sounds, but once you can sit five minutes with no thoughts popping into your head, try for ten, then for fifteen and so on. Guess what? You’re meditating!

  2. Read – As little as six minutes of reading has been shown to cause significant reductions in saliva cortisol levels – that means a reduction in stress. The studies in question used fiction, so the jury’s still out as to whether curling up with a technical manual is going to help you much.

    I know my preference for de-stressing is a good work of fiction anyway. Few things offer the kind of imagination powered escapism that a good book has inside of it. Don’t think you can half-ass it and de-stress with TV either, with the exception of comedy shows TV increased stress levels on average so ditch your TV.

  3. Listen to Music – Music is extremely therapeutic. The trick is in finding the right kind of music for you. There have been studies on the calming effect of classical music, so if you’re not sure you can always turn to that to unrustle your jimmies.

    Now while I personally do enjoy classical music, I’ve found I de-stress equally well to all the 90s music I group on. Well, almost all of it anyway. The point is there are even some thrashing, screaming Finntroll songs that I’ve found I can sit down and close my eyes and listen to that calm me down – find what music works for you then spend a little bit of time each day or night listening to it. Really listen to it too, don’t do anything else or try to multitask, just listen and relax.

  4. Have Some Pet Time – Whether you’re a dog person or a cat person, spending time with pets not only helps de-stress you but also helps lower your blood pressure. Spending some quality time just loving on your pet of choice is so effective they even use them in some nursing homes and hospitals to help improve the condition of residents and long term patients.

    If you have your own pet, take some time each day to just sit and pet them or play with them. If you don’t have any pets see if you can hang out with a friend or family member who does or volunteer every now and again at a rescue or animal shelter.

  5. Scream Profanity – If a lot of your stress is manifesting itself as anger and tension, go scream some curse words at the top of your lungs until you feel better. Screaming is a really good way to vent and let off pent up frustrations, and the use of profanity actually helps us deal with physical pain better – so it stands to reason that it would help deal with stress as well. Aside from being cathartic, it’s usually pretty fun.

    On a side note, if you get hung up over the use of profanity, grow up and deal with it. They’re just words. It’s the intent that’s important, and if your intent is to blow off steam and relax as opposed to intending to harm someone else then there’s nothing that makes any of those words ‘bad’.

  6. Smile and Laugh – Even if you don’t have anything to smile about, forcing yourself to think about something that makes you smile actually triggers a feedback loop that releases the feel good chemicals in your brain that cause you to smile. That means forcing yourself to smile can physically make you feel happier.

    The same thing happens when we laugh. Every time we laugh our brains are triggered to release the chemical cocktail that makes us happy and want to laugh more. You can either force laughter by trying to think of something funny, or just go out and find something funny to watch or listen to. Spend 5 minutes every night watching something hilarious on YouTube or find a funny show you really love and save them for when you’re particularly stressed. Laughter not only improves your mood, but it also lowers blood pressure – so you get a double benefit.

  7. Go Play – Just because you’re a grown up doesn’t mean you have to act old. Playing is not only an inherent part of being human, it’s an inherent part of being a mammal. Getting out and playing not only gives you something to focus on other than the reasons you’re stressed out, it also gives you an outlet to work out some of your energy and get a little bit of exercise. It’s also a social activity, and being around other people you’re comfortable with is another good way to help lower stress. Make it an outdoor game and you even get the mood elevating effect of Vitamin D exposure.

    Grab some friends, or your kids or even your dog and go find a game to play. It doesn’t have to be anything complicated, it can be as structured as an organized game of football or as irreverent as a game of chase. The point is just to go have fun and forget about everything that’s troubling you. Make it an actual physical game though, video games don’t count.

  8. Have Sex – If you’re reading this, sorry Mom. The fact is though that sex is an excellent way to relive stress. I’m reasonably certain I don’t have to explain in too great of detail why that’s the case. It should be noted though that this tactic is one best taken when you’re in a committed relationship as trying to use sex as a stress reliever outside of a committed relationship can increase the probability of creating situations which will lead to much more stress down the road.

  9. Workout – A good workout acts as stress relief in many of the same ways good sex does – the physical exertion not only encourages your body to release all the pleasant chemicals and hormones that make you feel calm, serene and happy, it also allows you to physically vent any pent up frustration and anger that may be adding to your stress levels. Exercise pair extremely well with meditation as vigorous physical activity also leads to changes in your brain that improve your clarity of thought.

    Really you should be on a structured fitness routine anyway, but if you aren’t on one or are strapped for time you can always make good use of a quick 5 minute morning bodyweight circuit There is no such thing as being too busy to work out – you have time to exercise – you just have to make it.

  10. Go for a Walk – Vitamin D is a natural mood elevator, and there are few better ways to get a little bit more Vitamin D than taking a nice relaxing stroll outside. Going for a nice walk is effective as a stress reliever for a variety of reasons, the physical activity encourages the release of pleasant brain chemicals, the exposure to sunlight provides an extra little does of Vitamin D and lastly a good long walk allows you time to reflect on the things that are stressing you and work through them.

    Thoreau (who penned an entire essay entitled Walking) wrote, “I think that I cannot preserve my health and spirits, unless I spend four hours a day at least – and it is commonly more than that – sauntering through the woods and over the hills and fields, absolutely free from all worldly engagements”. It’s that freedom from worldly engagements, the feeling of which I second, that provides so much needed relief from life’s stresses.

  11. Explore Nature – I’ll resist the urge to follow one Thoreau quote with another, or perhaps one from Emerson, but both would tell you that it’s extremely important for a person’s well being to spend some quality time immersed in nature. I’ll tell you the same thing – getting outside into the wilderness is a wonderfully calming experience and I think a lack of time truly enjoying nature leads to a great deal of the stress most people feel in their lives.

    Take an afternoon and head out to a park or the nearest woods and go for a stroll. Sit by a stream and listen to the birds or climb a tree and just hang out up there for a while. If you want, combine your exposure to nature with some of the other stress relieving tactics – exercise outside, read a book in a tree, or meditate on a log. Just be careful about number 8, depending on where you are that might lead to embarrassment and a night in jail.

  12. Call Home – I know, I know, you’re a big boy or girl. You don’t need your mommy. You might change your mind though once you see how much stress she can take off your shoulders. In a study on college aged girls researches found a ten minute call to their moms brought about a significant reduction in saliva cortisol. A quick call home to the folks may be just what you need to stop feeling like you’re going to rip all the hair out of your head.

    Of course, if you have a strained relationship with your parents this option may not be the best one for you. It goes without saying that you know your situation better than anyone, just don’t dismiss it as an option because you feel embarrassed.

  13. Eat a Small Piece of Dark Chocolate – A small piece. A small piece of dark chocolate can trigger all of the same good feelings as a round of hearty laughter or some good grins, as well as all the feel good chemicals that come along with it. Cocoa also has a positive effect on blood pressure and HDL levels, so there’s an added bonus there. The important thing is to not go overboard. A small piece of dark chocolate is good for you, an entire bag of dark chocolate is not good for you. Especially if you use your stress to justify tearing through one each night. Keep it in moderation.

  14. Vent to Someone – If screaming out profanity isn’t really your thing, you can always verbally vent to someone else. Being able to just unload on someone who cares and is patient enough to listen not only helps by providing a comforting social experience where you bond even more closely with a friend or loved one, but also allows you to openly examine what’s stressing you and get all of the internalized pressures off your chest.

    Sharing your burdens with someone willing to help you with them is a huge relief, but make sure to actually vent to someone willing to share your burdens. It can be even more disheartening to open up to someone about how stressed out you are only to have them react dismissively or negatively. You know which people in your life you can open up to, so pick the right one.

  15. Breathe – Breathing is an incredible physiological process. Deep calming breaths have a profound ability to calm the mind, slow down your heart rate and bring clarity of thought. It’s why a focus on deep breathing is such a key element to many forms of meditation. You don’t need to meditate to use breathing as a stress relief technique (although, seriously, you should try meditation), you just need to take a second to take a nice deep breath through your nose and out your mouth.

    Focus on breathing from your diaphragm. That means when you take a nice deep breath instead of your shoulders coming up, your belly should push out and down. This allows you to get a much bigger, deeper breath which means more oxygen. More oxygen means a happier, calmer and more focused brain. That means less stress.

  16. Get a Massage – Again, if I need to explain to you why this is a good option for how to de-stress, you are way too far gone for me to help. Go on out and treat yourself to a professional massage every now and then if you have to – some people swear by it. A better option in my opinion is to trade massages with your significant other. Not only are the massages a good way to relieve stress and increase intimacy, they tend to lead to another stress relief option I mentioned previously.

  17. Make a List of Positives – Being able to take what’s stressing you and get it out of your system, either verbally or through physical exertion, is a common thread running throughout many of these stress relieving tactics. That’s because it works. Another equally good option is to sit down and make a physical list of all the good or positive things in your life.

    There’s something psychologically powerful about making physical lists. While you can certainly type it, I really do think getting a pen and paper and writing by hand is a much more powerful exercise. Take some time and do it mindfully, write down as many good things in your life as you possibly can. By the end I guarantee you’ll feel a lot less stressed and a lot more grateful.

  18. Smell Something Really Good – Out of all the senses, scent is the most strongly linked to memory and emotional response in our brains. You can use this to your advantage by finding a particular scent that reminds you of something you love, be it home, the smell of your favorite flower or a special fragrance your significant other wears, and exposing yourself to it when you really need to relax.

    If you don’t have any smells ingrained in your mind as particularly calming or pleasant you can make one. Pick a unique scent, lavender works well and so does incense as they’re easily available and very unique. Once you have your scent every time you employ one of the other stress relieving techniques fill the room with it first. Before long just exposing yourself to the scent will trigger the same emotional response as the calming activities you normally do with it.

  19. Visualize Something Happy and Calming – While visualizations aren’t quite as powerful as scent for triggering an emotional or memory response, they’re still pretty strong. It’s why we employ visualizations to enhance our memories to encode a lot of new information very quickly.

    In this case, we want to use our visualizations to recall a happy or serene moment rather than to encode new information with a memory hook. Sit somewhere comfortable, close your eyes, take a nice deep breath and picture your happy place. I know it sounds cliched and silly, but it really does work.

  20. Stretch – Stretching is a good idea for a lot of reasons, but the one we’re concerned about here is the relaxing effect it has. Most people already stretch instinctively when they’re trying to relax. You can use the natural physiological response from stretching to lower your stress levels and increase your flexibility a little bit all at the same time.

    While I’m of the opinion you should already have a good flexibility routine in place, you don’t need one to use stretches to relax. Just set aside 5 to 10 minutes either right when you wake up, right after a workout (not before) or right before bed to do a couple easy stretches. If you want to get a little more advanced, try some nice slow yoga. (Though you should avoid hot yoga at all costs).

I’m certain there are lots more quick and effective ways to reduce stress, but these were the first ones to come to mind. If you can think of any others or have some that have worked particularly well for you in the past, share them in the comments! We’re all stressed out and I guarantee they’ll be appreciated.

Photo Credit: H.koppdelaney

Why You’re Stupid (and What You Can Do About It)

Most Studious Senior Superlatives by North Carolina Digital Heritage Center

You’re stupid.

Don’t take that the wrong way though, I’m stupid too. We’re all stupid. It’s not insulting, it’s not even something to be upset about, and best of all it’s something we can all work on fixing.

No one knows everything. Regardless of who you are there is some area of life in which you’re completely stupid. You don’t know the first thing about it. I know there are tons of things I’m completely stupid about, from complex things like astrophysics to relatively mundane things like the rules of cricket. In general I’m ok with that. Being stupid in certain areas doesn’t bother me.

You may at this point be saying, “Wait, you mean to say everyone’s ignorant not stupid. There’s a difference.”

I don’t make a distinction between the two, because I honestly don’t see a difference. I think everyone has the same capacity for learning (including those with learning disabilities, though it may be more challenging) so if you don’t know about something than you’re stupid when it comes to that topic. If it makes you feel better, go ahead and read ‘ignorant’ every time the word ‘stupid’ comes up.

So we’ve established that there are tons of things that I, you and everyone else are completely stupid about. Isn’t that kind of a downer? Now what?

You Can’t Know Everything

You could certainly see it as depressing, but you shouldn’t. The scope of knowledge is infinite, or near enough as makes no difference, so no one can be reasonably expected to ever know everything – we’re only human. Being stupid about things isn’t in and of itself a bad thing it’s just a part of the human condition. There will never come a time when you aren’t stupid about something.

That doesn’t mean you shouldn’t work on becoming less stupid.

Sure, you can just accept that there are lots of things you’re stupid about. You can own it, internalize it and move on. If that’s the way you feel about things, you’re on the wrong site. Go watch cat videos on YouTube.

We only get so much time here, and I’m not inclined to waste any of it. I always want to be improving myself and I think you should want to improve yourself too. I recognize that I’ll never know everything, but that doesn’t matter – as long as I learn something new everyday then I’m a little less stupid. That’s progress.

Becoming Less Stupid

The best way to start becoming less stupid is to make a commitment to learn one new thing everyday. It doesn’t have to be anything big – I don’t expect you to wake up tomorrow morning and memorize Pi to 30 digits – just something new. Everyday take a little bit of time to reflect on what things you are completely stupid about and go learn a little something about one of them.

It’s better to start with things you have a little bit of interest in.

The point here is to make a commitment, a real solid commitment, to improve your knowledge just a little bit every single day. Go watch a short educational video. Go read an article about a topic you don’t know very much about. Go learn a new skill. If you’re reading this I know you have Internet access and, while the Internet can at times be a dark and perilous place, it can also be an infinite resource for expanding your understanding of the universe and everything in it.

So which will you choose? Do you want to knowingly remain stupid – or do you want to work just a little each day in order to be just a little better, a little smarter, than you were yesterday? I know my choice.

Think I’ve got it right? Annoyed I called you stupid? Leave a comment and tell me what you think.

Photo Credit: North Carolina Digital Heritage Center

6 Easy Things You Can Do Today to Live a Longer, Happier Life

Laughing with me by Ucumari

Making a point of smiling more may extend the number of years you have to do it.

Just about everyone wants to live a long, happy life (if you don’t, it may be time to sit down with someone and talk about that).

Thankfully, on the side of things we can control, there are a lot of small, easy changes we can make immediately that will have a huge effect on not only improving our lives in the present, but also ensuring that we have lots of fulfilled years ahead of us. Whether you’re 7 years old or 70 here are six things that you can start doing today that will have a lasting effect on your life.

1. Eat Less Junk

The average diet in the U.S. is atrocious – so statistically speaking yours probably is too. It’s not your fault. Between the oftentimes conflicting, poorly researched and questionably funded dietary recommendations put out by the USDA and media and the aggressive marketing of products as ‘healthy’ it can be difficult to sort out the good from the bad. That’s unfortunate, because choosing the proper diet is probably the most substantial thing you can do to improve your health.

The easiest way to start is by ditching all the processed foods you normally eat. A good general rule is if it comes in a box or with a label, you probably shouldn’t eat it. There are exceptions of course, but food that’s really good for you almost never needs to come with nutritional info – think unprocessed meats, fresh veggies and fruit. For extra credit you can ditch the grains and eat a little more like humans used to.

2. Move More

Stillness is death.

Even beyond the philosophical justification that movement is one of the few unifying properties all life shares – everything that’s alive moves – a sedentary lifestyle really does correlate to higher mortality rates. The top severe medical conditions in the U.S., heart disease, cancer, hypertension and diabetes, are all substantially reduced in people who are more active. In simpler terms, if you spend most of your life on a couch or in an office chair it’s probably not going to be a very long one.

So what can you do to fix it? Move around more! A leisurely 30 minute walk everyday isn’t going to give you a six pack and make you an athlete, but it is enough to lower your blood pressure and extend your life. It’s even a good way to relive stress which will go a long way in and of itself to make your time here longer and happier. If 30 minutes a day is too much time to invest, try 8 minutes a week of high intensity interval training instead.

3. Sit Less

This ties in with moving more. Most people nowadays spend the majority of their time sitting. We spend at the first 18 years of our life sitting at school desk for 8 to 10 hours a day, then graduate to an office desk. After spending all day at work planted at a desk, we sit in the car for an hour on the commute home, walk in the front door and plop down at the couch, computer or dinner table. It’s a lot of sitting.

That might not sound so bad at first, but the fact is sitting down so much is killing you.

If you can, put together a standing desk. Even if it’s just a pile of books you prop your monitor on, getting yourself up out of that chair can be huge. If you’re concerned about getting weird looks, set a timer on your phone or watch to go off every 30 minutes and spend 5 minutes standing up and walking around when it does. Even this little bit can make a big difference – so long as you don’t spend that 5 minutes walking to the break room for a doughnut.

4. Smile More

Being unhappy can have a profound effect on your overall health, not just from a psychological standpoint but from the physical and chemical changes caused in your brain by negative emotions. Stress, depression and unhappiness can genuinely damage your brain.

Now before you get all stressed out or depressed about that, there is something you can do to help. Smile!

It turns out even if you don’t actually have anything to smile about, there’s a feedback loop between the muscles responsible for forming a smile and the release of positive chemicals like serotonin that make you feel happy. When you force yourself to smile your brain releases the hormones that cheer you up, giving you something to genuinely smile about. Doing this even makes other people smile back, which gives you one more reason to be happy.

5. Relax

Of all the things that can really destroy us internally, cortisol is a big one. Cortisol is a stress hormone that’s vital for us to function properly, it wakes us up in the morning and it’s a key player in the fight or flight response, the problem is the more stressed we are the more cortisol gets produced. Given that modern life is excessively stressful most people wind up with severely elevated cortisol levels all the time.

This causes a whole host of problems. The two most common are trouble sleeping and excessive weight gain specifically around the belly and midsection. Sound familiar? Cortisol also directly contributes to the aging process. A quick look at any photographs of past U.S. presidents is a good visual example – in four years they tend to pack in 10 to 15 years of aging.

What’s the best way to fight it? Fixing your diet helps, as does getting the exercise we talked about. Another good option is to start meditating. Even five minutes a day devoted to meditation can begin to cause positive chemical changes in your brain to relieve some stress and improve your focus.

6. Go Play

I firmly support the maxim that we don’t stop playing when we get old, we get old when we stop playing.

Devoting time to play is something everyone of every age should be doing. I’m not talking three hours in front of the XBox or Wii either, I mean getting up and going out to play. Play a sport, play tag, do parkour, race someone, whatever. When we get up and play it hits almost all of the areas we talked about simultaneously. Playing relieves stress, makes you smile, it’s fun and social, it gets you up out of your chair and moving around and it relieves stress. Throw a healthy snack in there and you’ve got the whole package.

These are just a handful of things you can easily do today that’ll have a lasting effect on the length and quality of your life. There are tons more, but the important thing to remember is that every single choice you make in some way or another effects the rest of your life – are you making the choices that are going to improve it or destroy it?

What do you think about these changes? Can you think of any other easy things people can do right now to start living longer, happier and healthier lives? Share them! The more the better.

Photo Credit: Ucumari

What You’re Probably Doing Right Now That’s Killing You

Two New Bottles by Brother O' Mara

Not all things that kill you are so clearly labeled.

There’s something you’re doing that’s making your life shorter. This is something that most of our U.S. readers do on average for at least 11 hours each day. It’s even something that I would bet you’re probably doing right now as you read this. Ready for the big revelation? Are you sitting down? Well then stand back up because that’s what’s killing you – sitting.

Yes, you heard me right. The more you sit in a day the sooner you are likely to die.

The Slow Seated Death

So what’s the big deal? Can sitting really be killing me?

As it turns out, yes, it can. More and more studies are being done and they all confirm that, even after correcting for other lifestyle choices such as diet, physical activity and whether or not participants smoked, people who sat 11 hours or more per day were 40% more likely to die within the next three years than those who sat less than 4 hours per day.

Another study showed that those who sat for greater than 6 hours but still exercise were 37% more likely to die than those who spent less than 3 hours seated and exercised. When you compare the groups that exercise with sample groups who didn’t, you find the people who sat for 6 hours and didn’t exercise were 94% more likely to die and those who sat for 3 hours were 48% more likely to die than the group that sat the least and exercised.

For the statistically inclined the studies in question came up with P-values of <0.00001. For the non-statistically inclined this means that the correlation between sitting and increased mortality would not occur simply at random 99.999% of the time. In other words, the studies here are statistically significant. They also showed a strong dose-response association which means that the bigger the dose (the longer you sit) the bigger the response (the more likely you are to die).

Even more concerning is the fact that these studies indicate that the effect of exercise done around the long blocks of sitting don’t cause a very large statistical difference in the mortality rates for those who sit a lot. That means that while it’s still important to be exercising you can’t fully out-exercise the negative results of spending all day planted in a chair, at a desk or on the couch.

While it may not sound like a big deal compared to the increased chance of death, sitting all day also drastically stretches and extends your glutes (your butt muscles) and shortens and tightens your hip flexors (the muscles that you use to take a step forward).

When you place a muscle in its weakened, stretched position and leave it there for long periods of time the muscle itself becomes weaker and inactivated. That means it can’t produce as much force. Conversely, when you hold a muscle in a shortened position it becomes tight and overactive.

This imbalance in the force-couple relationship between your glutes and hip flexors causes a whole host of problems ranging from severely limiting your range of motion on exercises like the squat to causing the knee to bend medially to causing lower back pain and predisposing you to ACL tears. All of these are very bad.

Fixing The Problem

The first step in making this right is to recognize just how much you sit in a day. If you’re like the average office worker or student it’s probably a lot – particularly if you get home and chase it with couch time. The first step is going to be taking active measures to reduce the total time on your tush.

One of the ways to do that is to work at a standing desk. Now it should be noted that other studies have shown spending an excessive amount of time standing in one spot without moving around can be fairly detrimental to your health as well, so a standing desk is no panacea. As long as you recognize that you need to take occasional breaks to move around, stretch, walk some laps or do a little mobility work the standing desk will make a huge difference. Some people have even go so far as to create treadmill desks so they can walk slowly while they work.

If you’re not ready for that kind of change or don’t want to be the only person in your office with a weird desk, find some way to set a reminder to get up for at least 5 minutes every half hour. Set an alarm on your computer or watch or buy a $2 egg timer if you have to, but obey what it tells you and get up for 5 minutes twice every hour.

You don’t have to go sprint or anything, just getting up and walking around to break up the long blocks of sitting has been shown to have a real positive effect on people’s health.

Lastly, if you’re ready to start restoring power to your inactive glutes and stretching out those tight hip flexors start spending a few minutes each day in a proper squat stretch or indigenous squat and in the couch stretch. These two alone don’t take very long and when done for a few minutes daily will go a long way to correcting the mobility issues created by years of sitting. Doing some foam rolling on your glutes, TFL and adductors wouldn’t hurt either.

In our office we have a standing desk set up with three positions so that we can work standing, work while in a full squat or work sitting on the floor in full lotus or seiza. All these options, coupled with the fact that I’ve made hourly breaks an unbreakable habit, mean I’m never stuck in one position for too long and can still get all my work done.

All these are just some of the options for correcting the issues, the important thing is to be aware how profound of a negative effect being stuck in a chair all day can have and begin taking steps to fixing the problem. Have any other suggestions or a unique way you keep out of chairs all day? Share it with us in the comments, we’d love to hear it.

I’d also like to leave you with this infographic from Medical Billing and Coding because I think it sums everything up in a well-presented way.

How Sitting is Killing You

Photo Credit: Brother O’ Mara