I was a compulsive spender. Never bought on credit mind but I’d blow my entire paycheque after bills on stuff like cameras, hifi, the latest Apple doodad, etc.
I literally stopped buying anything not required for my day to day sustenance. No Netflix, started renting what I wanted to watch which forced me to be more picky with my expenditure and time.
No more eating out except for special occasions. Packed lunches and home made meals only.
No more buying books until I read the ones on my shelf.
No more buying a new Mac every time my old one got mildly slow.
No more video games or Blu-rays until I had finished the ones sitting in shrink wrap on the shelf.
Once you pare things down you start to become almost painfully aware of how the seemingly little expenditures add up fast.
With the surplus income I ended up with about 6-8 months living expenses saved which suddenly made me realize that I had the freedom to look around from my present job. Which so far is working out I think... (started my own company and launching our product this month :)
Our local library, connected to seemingly every other library in the country, provides me with every book and movie I've wanted for years. Such an amazing resource. Request it online, pick it up locally, usually within two days.
Great recommendation! I haven't really used our local library because I keep forgetting that it's an option. But, I just checked and it looks like ours has the same Inter-Library Loan process for requesting books.
Thanks, I'm going to try to remember this and start using it more. Hopefully it'll help me both save money and reduce the number of unread books collecting dust on my already full shelves.
Would like to add "habit of drinking water" to this list. ANY beverage whether its coffee, soda, tea - is easily 4 to 6 dollars and is an entirely made up requirement.
Don't pay for somebody else to make your tea! A cup of ordinary tea should cost, like, 15p. That includes teabag, electricity, water, milk, and amortized cost of kettle and mug.
Even if you buy something unnecessarily expensive, like fancy matcha tea powder, you're looking at less than 50p.
For those who don't want to relinquish drinks altogether, getting a thermos/French press etc. and buying tea/coffee yourself reduces those expenses almost twenty fold over time.
Yeah, coffee is crazy expensive when you look at how much shops charge you for a drink. It costs about $1.33 per day for the 20oz of coffee I make for my wife and I. Really not bad considering if we were to both go out and buy a coffee everyday it would be around $10.
And it is a good practice indeed. I think deep down my comment history here one can find that I found it strange that someone would pay a lot of money on an annual basis for coffee out of the home.
That said I also think that it is not bad to be able to spend money like that. Not about the money itself, but the mindset required to spend. It must require a very pleasant way of life to not want to save all money, like in case of emergencies or saving up so you or your kids can go to college.
Coffee and tea can be inexpensive if you brew it yourself. Coffee even less so if you roast it. I've been roasting my own coffee for years now, started with a $100 machine which lasted about 4 years/100 lbs, and then I upgraded to a $350 machine. A pound of coffee costs between $4 and $7, and tastes comparable to something that a boutique roaster sells for $15/12oz. The upfront cost is relatively high, but if your enjoyment of coffee is encroaching into the realm of "hobby" then it's absolutely worthwhile.
I second this. Fresh coffee tastes awesome. I've been using a $100 roaster for a while now, only recently having got into the habit of roasting all the time (previously I'd get lazy and buy a bag at the store pretty often, which would break the habit). I need to roast every 3 or 4 days, but it only takes about 10 minutes. I don't think my roast quality is quite on par with the $17/12oz (aka $1.42/oz) bags from the store, but it's still damn good, and only like $5/16oz (aka $0.31/oz, 77% cheaper).
In India earlier, people in the South used to brew their own coffee at home, from coffee grounds / powder. There is a special steel utensil for it, with two vertical parts, one of which sits above the other. The top one has fine holes in the bottom of it. You put the coffee powder into the top, then pour some hot water over it, then wait for some time until it extracts the coffee into the bottom part. None of your fancy coffee machine stuff. They call it "decoction" :) Oldsters (and youngsters too) used to swear by it, and could not manage without their morning fix of a cup or two. Some probably still do. We had one of those utensils at home. Usually made with milk, BTW.
if you don't mind, can you share the brand of the machine, and your source for preroasted beans? i'd like to get into this too but am not sure the best approach
If you can find it in the library, the book "Brain Maker" [0] has a good starting point in its recipes section. Here's [1] a video showing how it's done. You've got to buy the Kefir grains (or get them from someone you know who makes Kefir). Once you have the grains, you most likely won't need to buy them again, as you'll keep them alive and growing on your own. (Note for the grain-free folks, Kefir grains aren't actually grains. They're a bacterial culture conceptually similar to what you'd use to make yogurt.)
Basically, you combine water, Kefir, and sugar, then you wait a few days. Then, you drink. Or if you want to add flavoring (which I highly recommend), you do a second fermentation process: add in the flavoring (e.g. dried strawberries or something), bottle it for a 1-3 more more days, then drink or refrigerate.
I moved across the US a year ago, and moving with a single suitcase (until the moving truck arrived, months later) re-taught me how little I need in order to live comfortably.
Since then, I've been aggressively paring back my "material footprint", and every thing I shed makes me feel a little lighter.
I recently moved countries and managed to pack my whole life into an old army duffel bag.
It was so liberating. I was trying to make sure that if I want to move again that I could still do that. Unfortunately I now own a house worth of furniture (including 3 queen size beds).
I started meditating recently after having been carpet-bombed by its potential benefits for years across various media and platforms, and now, after a few weeks of regular practice, I must say this -- I was pleasantly surprised by how much my outlook toward life changed since I started practicing 'mindfulness' -- a type of meditation involving focusing on the present moment with the understanding that buzzing thoughts are super fleeting.
It was hard at the beginning, very hard in fact; but once I made a habit of doing it every day no matter how busy (I think) I got, it really started making a difference -- it started paying off.
I'm now measurable more focused, less distracted by outside stimuli (screens, people, news) and have gotten more adept at observing my thoughts and feelings before they snowball into something more neurotic -- very good attributes to have in our ever more distracted world. In short, I have more CONTROL over my attention, which has immensely added to how I experience life.[0]
I was about to post the same. Guided meditation has improved my life drastically. 10 minutes on the mornings, helps me to stop rushing it. 10 minutes at the end of the day, refresh me for the next 2-3 hours.
Currently, using the Headspace app. And it is not cheap, where I live it cost roughly (about 1/4 of a monthly college degree job salary), it was worth every penny.
Trying to get my girlfriend to use it. No luck so far.
I've noticed that even doing it one or two times a week can have a sizable impact on my day to day. I probably should do it every day, like you, but it's fascinating how much our brains will rationalize how "busy" we think we are.
I initially started off with Headspace, and once I became comfortable enough, I started using a countdown timer on my mobile device for arbitrary number of minutes (swings between 5-15 depending on my capacity for the day) and started doing it by myself.
I look at Headspace like more of a water-wing for beginners than a tool for serious meditation.
I really like Andrew's voice, and gamify the experience of meditation. However what I found to be the most valuable were acquiring multiple techniques learn from the different packages, and the stoic insights you learn along the way.
Walking home every day. It's about an hour or so, vs my 20 mins on public transport, but it's become a good time of meditative reflection and has provided me with some fitness benefits. It's also time I'd otherwise spend just reading the internet or playing a videogame anyway.
Also, trying to meal prep a large number of the same dish to avoid buying lunches during the week and thus spending a large amount of money needlessly. I don't mind eating the same thing for several days, though to avoid that you'd just need to prep 2 or 3 meals of smaller size. It doubles as an effective way to portion control too, since I can use containers of a specific size. It also means that many nights of the week I get home from my walk and just toss one in the microwave or oven to reheat and don't end up eating any later than normal.
Edit: Both of the above have helped me maintain my post-glandular-fever weight loss of about 14kg, which has left me feeling significantly healthier than I was previously. Occasionally I blow out with a weekend of debauchery involving way too much alcohol and unhealthy food, but the walking then chips that back down and gives me motivation to limit said blowouts as I now have a quantifiable amount of effort that it equates to.
I listen to a heap of podcasts, in fact. At work, I generally can't listen to music with words so I stick to trance podcasts, but during my walk home I'll listen to all kinds of ones with speech. This ranges from actual spoken ones, to heavy metal ones with lyrics, and ones with both.
Off the top of my head: 99% Invisible, Freakanomics, Trade Talks, Requiem metal podcast, Still Untitled.
Audio books are probably worth looking into, too. I tend to put aside 30-60 mins in bed reading before I sleep, so I tend to consume enough literature that interests me, but it's definitely a good idea if I want to expand on that. Thank you!
Can confirm. I walked 30 mins to work back and forth 5+ years ago every day, and I never seemed to gain weight. I felt pretty great as well. Now I have a car (and work from home, so I don't need to walk to work)...
Deliberately trying to cultivate friendships and openness, both by being a bit more open and honest with people, and by asking them very gentle questions to let them know that I'm somebody they can be open with, if they want.
I also set up a 'close friends' filter on Facebook for people I can be a bit more honest with - not 'all drama, all the time' type of stuff, but more about starting interesting discussions about stuff that we don't normally talk about: emotions, relationships, etc. I'm tired of keeping my Facebook life relentlessly positive and polished - not only is it bad for me, but bad for everybody else who sees me as just another person with a better life than their own.
It's all pretty terrifying, but it's definitely paying off. If you have mental health issues, I can't overstate the goodness of having friends around you who know and understand about that.
I also started doing this more -- including with my wife.
It has definitely helped my mood and mental health overall to talk about the things that are on my mind, even if the conversations don't always end up going in my favor per se.
This probably seems super obvious to a lot of people, but it does not come naturally to me, and I suspect an equally large number of people have trouble with it too.
Chatting to somebody about the side effects of the antidepressants we're both on, namely decreased 'filter' when talking. Amusingly, said decreased filter might be one of the contributing factors behind this increased openness :)
Asking a friend who was obviously going through a hard time - "You don't owe me any answers, of course, but I wondered if you'd mind me asking whether you're okay, and what's going on for you?". Plus a lot of follow-up questions, phrased as "here are some things I'm wondering about, with absolutely no obligation to answer them; and of course if you have any questions for me, I'd be happy to answer".
Even just simple stuff like following up on throwaway conversational prompts - "hey, you mentioned as an aside that you'd done horseriding for fifteen years - that sounds like a big part of your life; how did you get into that?"
A lot of it's been about relationships, for various reasons.
You sound like you might have recently read Nonviolent Communication by Rosenberg. If you haven't you sound like you're in a place where you might really enjoy it and find it useful.
Hehe... I was given the book a couple of years ago, but it's sat on my desk unread, because I am terrible at sitting down and making time to read.
However, I do have a couple of dedicated NVC practitioners amongst my friends, and a lot of other people who just use variations on those techniques without explicitly buying into NVC.
I've found that the principles behind NVC have helped me massively, even without formally being educated in it. I started using them a lot while I was navigating a very rocky relationship with a lot of arguments, and I guess the habit has just stuck - things like separating wants vs needs, talking about emotional state without using blame language, attempting to understand where the other person's coming from before replying, and so on.
Just show up - I started this last year going to the gym - if I didn't feel like going to work out, I just went to the gym and messed around, did whatever I felt like, even for 15 or 20 minutes and then left. The discipline has translated into other projects - a camper reno, a game engine, etc. Just showing up is more than half the battle, even if you don't accomplish much on one given day.
I started this two months ago, too. My motto is "Showing up is the victory."
Once I'm in there, I give it my best. Some days my best sucks. I don't worry about that. I got my ass into the gym. It's the habit that matters.
It's about consistently showing up.
For context, I'm 34 and clinically considered morbidly obese. My relationship with exercise, like virtually all obese people, is one of yo-yo diets and countless failed attempts at getting fit. I never before lasted more than a few weeks.
A big part of the problem, I came to realize, was being too results-oriented. I'd be highly motivated those first couple weeks when the pounds seem to drop so quickly, then lose all motivation when the weight loss slowed down to a healthier rate. Then I'd get depressed, quit, and binge eat until I reached a new low of physical fitness and self-esteem, and start over.
This time around, I just get my ass to the gym. That's it. I don't care what the scale says. I do try to eat better, but I don't beat myself up about it when I fail -- because beating myself up just causes me to binge some more. I just pick myself back up and hit the gym the next morning.
Here are some results so far:
1) I've discovered I actually LIKE lifting weights. So I do mostly that. I look forward to the feeling of my limbs being like jelly. It feels like accomplishment. To be clear, I've never, ever liked any form of exercise before. By changing my focus to "just show up", I've freed myself to find something I like, rather than trying to keep up with anyone else.
2) I've been tracking my weight, and after an initial loss of 25 pounds I've put back on another 10. But, my waist line has gone down 3 belt notches, so I try not to take the number on the scale too seriously. Sometimes it's up, sometimes it's down.
3) My focus at work is through the roof. I just feel better. Less sluggish. Able to concentrate more, which is mega important as a programmer (preaching to the choir, I'm sure).
4) I sleep better and wake up on time without much of a hitch most of the time. I'm still not super chipper first thing in the morning, but I don't hit snooze either.
5) I have more energy to give to the people I love, i.e. my kids and my partner. I'm still not superman, but I'm not sitting on the couch begging to be left alone either. I play. I do stuff.
Sounds like you're on a great path, and I have a couple comments. First, results oriented is great, but health and fitness is a life long thing like breathing. The journey is what's important here.
Second, don't beat yourself up when you fail. We all fail at times. What you can't do is let a simple failure snowball. Recognized you failed and get back on track. A trick I use is not to wait until tomorrow to go to the gym, go right then even if you've already been today. And when I say right then, I literally mean right then if you can.
Finally, don't focus on the scale. Focus on doing the right things every minute of every day and the scale will follow. Again, it's the process and finding how you can live your entire life as healthy as you can.
Scott Adams does this too. He goes to the gym everyday and laces up his shoes. Once that's done, it's considered a "successful day at the gym". Of course 99% of the time he stays for a workout... but yeah, the odd time he just goes home after lacing up his shoes.
I love this. It sounds bad, but lowering the bar for expectations and just thinking that showing up and doing something is a win is fantastic for building habits and discipline. I have so many friends who haven't done much with their lives for fear of screwing up, but it turns out that inaction is screwing up.
I just went to the gym and messed around, did whatever I felt like, even for 15 or 20 minutes and then left.
A super key part of encouraging a good habit, IMO. Showing up is the hard part, and if you give yourself permission to just tool around or leave early if you're not feeling it, at least you're still cultivating the habit.
I did the same while at my old job, since it was literally across the street from a gym. I went to the gym during lunch every day, where "going to the gym" just meant turning up and getting changed.
Going during my lunch hour worked better than trying to go in the morning or evening, since I was already constrained to be nearby at the start and end of that hour (plus I don't drive), whereas outside work it was easier to sabotage myself by thinking that I could be doing something "more productive".
There are always plenty of excuses in the moment too, so I adopted a mindset where going to the gym was a given, and anything that encroached on that was an inconvenience; e.g. if I had some errand to run I would instinctively plan to do it before or after work rather than at lunch. As someone who tries to be helpful and humble, it really took effort to prioritise my own wellbeing sometimes!
Another trick I did was to mark every (week)day that I turned up at the gym with a big X on a physical calendar, which gamified it by trying to avoid breaking the current "streak".
Probably worth saying that it worked too! I focused on strengthening my arms (e.g. if I was only there 10 minutes then that's all I'd do) and they went from mostly fat to noticably muscular after about 3 months.
Unfortunately I moved a few years ago and never managed to get back into a good routine :(
Showing up is huge. I've added a couple more recently that are related.
1) Get up at 6am every morning even on the weekends and go right to the gym. It sucks for a little while, but it has really raised my life productivity to a new level. My sleep has gotten much better. My head hits the pillow and I'm out. I naturally stopped looking at my phone after 9-10pm because I was just ready to sleep.
2) Anytime I think about something I don't want to do, I stop whatever is I'm doing and do that thing instantly. It has really flipped around my mindset, and made me realize many of these things I put off only take a few minutes anyway. So much is done, that I end up with tons of free time at the end of the day to work on other things. Freeing my mind of nagging procrastination also does wonders.
When I started going to the gym, I had to deal with a lot of internal resistance. Feeling embarrassed about being old and fat and obviously totally ignorant about what I was doing.
A few months with a personal trainer got me past my fear of the gym. That was huge.
100% this. Just going by as frequently and consistently as you can is so important. Even if it’s just to walk 10 minutes on a treadmill, you’ll get more comfortable with doing it every day.
In November, I wrote a personal update later and found some people that I hadn't talked to in over 5 years. I sent 10 people that letter and said if more than 5 reach out, I am going to do this monthly. 8 of them reached back out! I felt honored that people still remembered me and wanted to keep up.
I've been doing as vulnerable a letter as I can every month. And people I know from all sorts of relationships are reading it. Friends, family, mentors, you name it. Covering everything from work to romance to health. Not only has it helped me get more vulnerable, but it keeps me up to date with others, and when I see people in person they already have a conversation to start with. Overall it's been awesome and a highly recommend it for keeping relationships alive and strong.
I've always wanted to do this. I have friends that I havnt spoken to in a while who I would really like to stay in more regular contact with but it's hard once we don't have a social reason to see each other on anymore.
Every time I think about doing this I worry that it's way too self indulgent. I'm already a bit, see very, self absorbed at times and I think this would come off as a extension of that. Am I just paranoid?
Going to libraries. In 35 years I don’t even think I stepped inside one. One day two years ago I read that a nearby library (Sunnyvale, CA) had audiobooks and I decided to check it out, because I wanted something to listen on my commute.
Mind. Blown.
Books, movies, comics, computers, printers, ebooks, audiobooks, board games, chidren’s area, and lots more. All for free.
The way my audiobook library app works (Overdrive) is that you can add different library cards from different library “networks”. So Sunnyvale and a bunch of Mountain View and Cupertino libraries are part of one network, while San Francisco libraries are from another network, and so are San Mateo, or San Jose, or Monterey.
So I’ve been collecting library cards. 15 so far. Even went to Sacramento to get a card. On my way back I stopped at Contra Costa county, Berkeley and the Oakland.
Where I saw video game titles. Mind. Blown. Again. I found other libraries close to home with video games, and now I regularly check out children games for my son.
Almost every weekend I go the library, to get videogames, blu-rays and dvds. And I can actually put a hold on the titles online.
Turn off all notifications on smart-phone, every single notification which pops up, a led blinks, a "notification" appears, if its not emergency from my wife - this has to be blocked.
Side effect, no need to check my phone, there is nothing there anymore.
Feeds like reddit, HN, email, all settings and username is only on work-laptop with its own instance of browser - browsing these feeds on any other web-browser means my settings, username etc is gone and instead of seeing my subreddits, being able to comment, being able to login to email, that just cant be done. Now feeds are an activity only enjoyable at work.
I severely cut back on notifications -- down to just a few apps (SMS/messaging, home security, calendar), and it's had a remarkable impact on my phone use.
The other major change I made was to disable badge notifications on all apps. No more little red number telling me how many unread emails I have, etc. This has had a much greater positive impact than I had thought it would -- I don't find myself compulsively drawn into apps by the lure of "new stuff", and have cut down on my screen time considerably.
I think this strategy can backfire on some people: if you think someone might have messaged you or tagged you in any of 5 different apps you might just cycle through actually opening them.
Keep whatsapp notifications enabled, but then turn them off in the app's settings. Then, for the person(s) you care about, go to their chat and set up a custom notification.
- to be clear: I’ve found it very easy (no experience with android) to very strictly limit who I’m notified by and the personalized notifications really helped.
- started exercising regularly in 2013. The sport I choose is Boxing. I haven't done more effective exercise than interval training. And when you learn the technique(s) and get some sparring under your belt, I believe it has quite a positive impact on your confidence.
- In the last couple of years I've been a vegetarian primarily for ethical reasons.
- In that same time I had to learn to better control my weight through diet and calorie counting (sport helped with a lot of it, but vegetarianism makes it harder to get enough protein without going overboard on calories, so I needed to restrain caloric intake). Overall it was a positive change, even though the situation forced it on me, I got down to a healthier weight than before.
- About a month ago I started doing small sessions (10-20min) of transcendental meditation (I would basically calm myself down for a few minutes and then I would repeat a short motivational sentence in my mind). I am way too early into this, but I find the effects to be nothing short of fascinating.
- Few weeks ago I stopped using Facebook, I rarely use twitter anyways and I check email 3 times a day.
One downside of the last one is that I kind of started looking at HN a bit too much. :)
I definitely need to improve my social life and go out a bit more. So thanks for reminding me of that. Cheers!
For me, removing email on my phone was "hard" at first, but literally just do it.
It's been maybe a year since I've done it.
For "emergencies" I have an "icloud" email that I treat as my phone email if I need someone to send me tickets or something that NEEDS to get get to my phone, but that's it. No notifications, just let it be intentional that you check it, and use it.
Replacing alcohol with water, except for occasional social events. Too many times I’d come home dead tired mentally and reach for a cold one, which inevitably led to…another cold one haha. Replace with water (bonus if you add a little apple cider vinegar to it!), you’ll feel better and your body will thank you. No non-social drinking allowed!
This is my biggest vice. I *try to limit my drinking to Friday & Saturday, but one or two (or three) ultimately slip in on a Wednesday or other random day. Working out definitely curbs my alcohol consumption, but it's something I find myself having to actively keep in check.
You really shouldn't have alcohol in your house at all.
It sounds like you are an alcoholic to some degree, and expecting yourself to keep it under control with the substance in your house is a little unfair.
I've always been an engineer and enjoyed being that for almost 25 years now. Learning new things was kind of my way to end my work days.
One thing I admired and never really understood was people that went out every day posting new content, tech tutorials etc. almost daily, being active on Twitter, engaging with other people. Being a kid from the 1970s these things were really weird for me because they are digital and not analog.
So I decided to actually try it out and try living as one of the guys producing helpful tutorials and engaging/mentoring on Twitter and other platforms.
I think it might be a great habit to cultivate because it pretty much fits into moving beyond my comfort zone.
Would be nice to hear from others who tried this thing and hear if it actually was rewarding. For now, I just suspect it will pay off in the long run.
I noticed your "imprint" page
https://marenkay.com/imprint/
has a bunch of legalese relating to cookies and use of GA. Would you mind sharing where you got the text? ie, from a lawyer?
The imprint is based on legal advice from a lawyer. Will be receiving an update soonish though because I wanted to rewrite it in non-lawyer speak (which sadly requires consulting a lawyer to verify "normal" language expresses the same).
I started sshing into my desktop at home to write code. I've never been so liberated. I can literally code from any computer I borrow (friends or library) and pick up exactly where I left off (tmux session) with the same text-editor configuration (vim) instantly.
I realized that my previous desire to have the latest macbook so excessive, and now I'm happy with just a light and durable $200 chromebook.
I teach a few people how to code, and I created accounts on my desktop for them to ssh into and they are loving it as well.
I second this. I did this while I was at University and it helped not only ease up my backpack (went from carrying a big gaming computer on my back to a 2 pound chromebook) but it also allowed me to work almost anywhere anytime cause of the battery life and the fact that essentially the entire campus was connected.
Couple this with some x-forwarding for GUIs and you got basically the same high end computer anywhere you go.
wow it's so awesome you started doing this in College. I wish someone would have taught me this back then, could have saved a few thousand dollars and headache from picking and buying laptops.
You may be able to host your development environment cheaper. Hetzner works out to be almost the same price as electricity of keeping my desktop up all the time for me.
1) I may sound like a total n00b, but don't you find it hard to code only from a command line environment? I mean, you can't use IDEs with SSH, right?
2) I'm going to be that guy that chimes in and says you have to be careful with code you write on company's time / using company equipment. So, be careful with that.
Of course with latency and all that sending x windows can slow it down a bit (and there was some weird stuff with me and my Chromebook with it, but I got it work in the end)
But! It definitely is possible, and once it's set up and everything it can become really helpful/useful
Not too sure security wise how it fairs but I figured if it's just for homework and on campus it should be fine for the most part, and ssh is secure (hence the name :D ) so it should be fine
How did you get your company to agree to this? I feel like most companies would immediately shut this down since you're storing company secrets on a non-approved computer.
I don't do company work on my desktop. Instead, I use company computer to ssh into a company cloud to do my coding (All of the company I've worked at either has their own cloud instance or aws/googlecloud/azure flavor). Again, same benefits, I can code on any of my coworker's computer. lol.
Sometimes I ssh into my personal desktop to do personal work from my company computer.
Switched to a ketogenic diet with intermittent fasting 5 months ago. My sleep quality, mental clarity, ability to focus for long periods of time and mood swings have all improved dramatically. I am also shredding fat at a pretty good pace and apparently also gaining muscle (I lift every single day if I can).
I've been trying the opposite lately -- a high carb diet. I've mostly been modeling my eating style after Dr. McDougall's "Starch Solution" plan. He basically believes that humans are designed to eat starchy foods (potatoes, whole grains, etc), and that fats are bad (healthy fats -- like from avocados -- aren't necessarily unhealthy, but aren't great if you are trying to lose weight). So one of the core tenets of this plan is to keep fat and protein very low, and roughly an 80/10/10 percentage of carbs/protein/fat, which means cooking without oils, butter, etc.
The staple of my diet is potatoes. I eat potatoes nearly every day, and I eat a lot of them. My favorite way is to slice them up into wedges, add some spices, bake them, and then dip them in mustard. I also eat lots of rice, beans, oatmeal, bread, occasionally something like cheerios for a snack, etc.
The beauty of this plan is that if you stick to resistant starches, and keep fat low, you don't need to count calories. You will likely feel full before you will overeat calories. I'm down about 15 pounds since starting in February (6 ft tall, down from 195 to 180ish), and I've got the most ab definition I've ever had from JUST a diet (I'm barely doing any cardio right now). But more importantly, I feel really good.
Anyway, this is not to undermine a ketogenic diet. I think both are effective ways to feel good and look good... either eating low enough carbs that your body burns fat (Keto), or eating low enough fat that your body isn't storing any. I just enjoy experimenting with different ways of eating, and this one happens to be working great for me right now.
Totally, I actually had a physical scheduled for last week, before realizing I scheduled it for a date I was going to be out of town. So unfortunately I had to reschedule for August. But anyway, there is a decent amount of people who are following this plan, and if you are interested, you can find a lot of anecdotal experiences (including people reporting on their blood testing, etc) by googling "Starch Solution" or "Dr McDougall Starch Solution". There is also an active Facebook group.
There is a book called "The Starch Solution" which I haven't read yet, nor have I done a whole of reading of research studies yet. But, I do know that McDougall and some of his colleagues believe that diabetes is actually caused by higher fat intake, and that this plan has been used by lots of people to cure their diabetes. Sounds so counterintuitive, and like I said, I haven't read/understood the science behind that claim yet.
This sounds dangerous. I am not on this diet and don't know anything about it but I second the recommendation to closely monitor your blood sugar levels because the science on that is clear. While I do the opposite (high fat low carb), I still monitor my blood sugar anyway, just for good measure (because I have too many people close to me with diabetes).
If you decide to monitor using this, you should check your waking blood sugar and it should be <100, ideally below 90. Your pre-meal should be 80-100, 45-60 minutes after a meal has the highest level usually and that should ideally not cross 140. <120 is great. 120-180 is acceptable. >180 is problematic. 200+ is pre-diabetes. 2 hours after a meal it should definitely be <140 or else that's pre-diabetes as well. Better to be <120 or completely back to our baseline of 80-100.
Regarding the high carb concept - this seems to go directly against our genetics. The human genome was basically "finalized" in its current form at a time when we had no large sources of carbohydrates because we couldn't cultivate anything like rice and potatoes. So our diet at the time consisted primarily of foods that are high fat and moderate protein, as well as greens and vegetables. One thing to note about high fat diets is that they should be high in natural, saturated fats like animal fats and nuts, not the garbage oils like vegetable and canola oil, which a lot of people and businesses drench their foods in.
Sounds dangerous? Perhaps it's more dangerous to "live in a bubble" and believe only the latest NYT-bestseller fashion diets.
I have two words for you: Mediterranean Diet. Before thinking that this paleo/keto stuff is the best possible, please take it with a grain of salt and try to understand the whole.
I am not an expert (even if I consider myself very well educated on nutrition and diets), and I am not saying you're wrong. What I say is: be careful when telling someone "it's dangerous" when, in fact, it's really hard to have a definitive answer to almost any diet you can encounter.
Thanks for the helpful breakdown. I might have to give the blood sugar monitoring a shot.
Just curious, in what way were you thinking it would be dangerous? I'm trying to find some good scholarly research articles, but I'm not sure what I should be searching for.
I think kind of the "common knowledge" perspective is that high carb causes obesity and diabetes. But I'm wondering if there are other dangers beyond those that you might be referring to.
In regards to obesity and diabetes, I think a lot of researchers are starting to doubt those claims. Here is an article from the American Diabetes Association that concluded that the participants of the study (all of whom had diabetes) responded well to higher carb diets:
Also, there are two notable cultures/groups of people--the Okinawans and the Adventists--that eat high carb, low fat, low protein, and both of which have some of the best longevity rates and highest rates of centenarians. Obviously those types of statistics are really hard to determine causation, but I thought that was worth mentioning that they at least don't have high rates of obesity and diabetes like you'd maybe expect.
Yes, the danger I was trying to caution you on was the well known causal relationship of carbohydrates producing blood sugar spikes. That could lead to obesity and diabetes.
The article you site is quite old, published 40 years ago in 1978. While I don't discount medical research based solely on age, there have been a substantial number of studies done over the last 5-10 years which have supported the higher fat diet, as long as those are healthy, natural fats.
I'm glad you brought up the Okinawans and the Adventists. That's a good point I would like to address. The Adventists consume a good variety of foods, and their website includes mentions of "legumes, dairy products, and healthy fats such as olive oil." It also includes fruits, vegetables, and yes, whole grains, while also avoiding processed foods and added sugars. So I wouldn't say they are necessarily low fat. With dairy, olive oil, etc, they are most likely moderate fat. The only real question here is the grains, which I will address next, along with the Okinawans.
It is my understanding that the human body has the ability to store glycogen in the muscles and the liver. The amounts vary per person, obviously, but a good ball park estimate is that the average person can store approximately 350-400 grams in their muscles and another 75 to 100 grams in their liver. At 4 kcal/gram this equates to ~1700-2000 Calories in storage capacity for the average human. Your body uses this as quick-access energy. However, when there is excess from consuming too many carbohydrates or other foods (like dense proteins that also get converted to glucose for storage), the extra remains in the blood, raising blood sugar. Think of it like a tank or a glass and once the tank is full, it overflows and spills everywhere because there is nowhere to store it. That's what you want to avoid - the excess sloshing around in your blood for extended periods of time.
So in the case of people like the Okinawans, I believe they are able to consume a majority of their calories as carbs because they do not consume enough quantity for it to be a problem and are physically active enough to not max out their body's storage tank. This is the same case in my mind for why people in rural China aren't overweight when they consume mostly grains like rice. They are physically active and work outside in things like rice paddies. And much of them are poor and simply cannot afford what is available to you and I in mass quantity for low cost. I could go to the store right now and get 2,000 calories of pure garbage for <$10. I believe this goes hand in hand with why the non-rural parts of China that are more economically well off have seen explosions in their diabetes rates over the past several decades. On a similar note, Eskimos, who have historically lived off high fat (seal blubber) diets, have seen explosions in diabetes rates since the 1960's as adoption of Western style diets have increased.
As far as the grains go, I don't see a real purpose to consume wheat. But there are very nutritious alternatives, such as steel cut oats. I consume those daily, in milk with raisins, flax seed, and crushed walnuts. That's a high carbohydrate breakfast (with high fat as well). My blood sugar spikes usually, but not too high to be problematic. Steel cut oats and hulled barley are extremely nutritious.
My suggestion is still to closely monitor your blood sugar. I still do. Sometimes I find that certain foods or combinations of foods spike me far higher than expected while others surprise me and don't move me that much. The glycogen storage also plays a factor. The more active you are, the more carbs you can probably consume, unless you are carefully monitoring volume of carbs. For example, in the summer if I am doing very laborious yark work in the extreme heat, there is basically nothing I can do afterwards to raise my blood sugar. After 2-3 hours out there working my ass off I can consume copious amounts of gatorade, juices, soda, anything - and my blood sugar won't budge and inch for the entire 2 hour window. Presumably because I have depleted enough of the glycogen storage through physical activity so that whatever isn't needed from the sugary fluids I am consuming goes straight into storage.
Wow, you're really "zagging" when science is "zigging", interesting to hear how that turns out for you, please keep us updated. I personally have gone from what you describe many years ago to paleo, then to keto and now to complete carnivory. Each step I feel better and shed more weight, think more clearly and have more energy.
However modern science is also positing that there may be people who thrive on what would be terrible for other people due to genetic or microbiome differences so I'm curious how it turns out for you.
That last sentence is an interesting point. The reason I stumbled onto this plan in the first place, is that I've had years of digestive discomfort, and realized that my system seems to handle starchy foods better. So I did some research on that, and learned that starchy foods are often the easiest for your body to digest and process.
Right. My limited understanding of this--and keep in mind I'm just regurgitating what I've read from those who support this way of eating--is that novo lipogenesis is a very inefficient process, and that you'd have to overeat a significant amount of _simple_ sugars for basically months to store even just a pound of body fat. I think the idea with this eating plan is, if you are keeping fat low, you will fill up on starchy foods long before you will eat enough calories/carbs to cause novo lipogenesis.
Definitely open to hearing counterpoints here... trying to learn about this stuff is overwhelming because it seems like you can find material, even scholarly research, to support any nutrition plan.
"de novo lipogenesis" in Latin literally means: "generating fat from new" - funny how knowing some Latin from school is always a bit helpful in understanding or remembering things like this one.
Same here! Keto + eating at evenings only + StrongLifts.com. Improved my mood, my energy levels. I feel so much better with it and every time I slip and do a cheat-day I do feel really awful after. Cannot imagine going back to eating any sugars now.
One of the common side effects of Keto is Reduced Physical Performance. You guys must be unicorns or something..That's not a surpise because you definitely need to be "special" to restrict yourself from eating all day long LOL.
That's not accurate information unless you are referring to the initial phase of getting your body used to a new way of eating. Most people who keep it up report the exact opposite.
I'm definitely looking forward to suffering side effects 5 and 6 at once.
1: This is not even a side effect, and it refers to the loss of water weight during the hours before entering ketosis, while the body is still burning glycogen stored in the liver (which is bound to water, which goes into the bloodstream and must be excreted).
2: This goes away after the first hours of ketosis and that's if you have never been in that metabolic state ever in life, otherwise there's none at all.
3: Not a side effect but the actual intended consequence, and a positive and healthy one.
4: Cravings go away. We actually crave more sugar the more we consume it, not the other way around. A period of 2 weeks without sugar, even in the context of a non-ketogenic diet, removes cravings.
7: That's due to a lack of electrolytes and not ketosis. People who attempt to switch often disregard electrolyte intake, which is obviously crucial. As urination is more frequent during the switch, electrolyte balance is harder to maintain. Adequate intake fixes this.
I'm never hungry, I never feel bloated, and I don't have any digestive issues.
I suggest you do some research yourself and perhaps even experiment, before you regurgitate things out of the first result that comes up on Google after you enter an already biased query.
Given all of your replies in this thread, I assume quasi-trolling on HN is an exciting thing for you to do.
Life is indeed short. My diet, which I wouldn't consider at all restrictive as I can eat as much as I want, allows me to live it to its full potential.
You're right. I don't know if there's anything further than what I currently perceive, but this is definitely orders of magnitude better than before I started.
And that's pretty much the only thing that has changed (other habits haven't changed, such as meditation and weight-lifting).
IIRC some combat divers use keto as it reduces the risks associated with rebreathing gear; this should indicate that excellent physical performance is possible while on keto.
Was going to post this as well! I'm 10 weeks in and feeling great. Continuing to work out as before and lost almost 8kg (10% of my starting body weight). A bit hard getting start, but easy to roll when you're going.
I'm about 2 weeks into an experiment with time-limited eating on a daily basis. I try to only consume anything with calories in a 7-8 hour window starting at lunchtime.
I decided to try this because my weight was creeping up despite my controlled diet and daily exercise.
So far the jury is out regarding weight loss, because I also upped my exercise regimen at the same time.
But I've been pleasantly surprised to find that I'm getting much better sleep, and for the first time in years I'm waking up on my own, usually a little before my alarm is set to go off.
The one downside is that starting a few days ago, I've found myself extra hungry in my non-eating hours. I hope this is temporary. It's not a risk to me keeping the regimen, but it's unpleasant and distracting.
Why did you pick the keto diet? All of the studies I've seen say that while it is very effective for reducing seizure frequency in children with epilepsy, it's not any more effective for weight loss than any other diet.
i'm interested in this approach. what is your age and starting weight and what is your fasting window regime and what amount of calories per day do you shoot for?
I am a 30-year-old male. 172 cm and around 60 kg starting weight (skinny-fat, slender build, quite high fat % and almost no muscle).
After the initial water weight loss, my weight has been fluctuating around the 55 kg mark. However, fat loss is really, really noticeable. I had a pretty huge belly, and now you can see my abs. As I haven't lost that much weight, and as it remains stable while I notice more fat loss, I am certain I am also gaining lean body mass in the process.
I try to fast 18:6, by consuming 3 shakes of my own DIY keto powdered food (i.e. DIY soylent) at 14:00, 17:00 and 20:00, for around 650 kcal each. I also drink black coffee with 25 grams of butter some mornings if I feel like it.
I don't do IF every day, especially if I travel or if I stay over at my girlfriend's. You don't have to do it every single day to reap the benefits, as long as you stay in ketosis, or at worst as long as you don't fill your liver glycogen stores completely.
Switching from measuring productivity to measuring sleep, including nap-taking and night sleeping, has really helped me. I wrote about the sleep part a bit here[0].
I originally started (I think 3 years ago) measuring my satisfaction with how each day went and soon found that "getting all the things done" and all the productivity focus simply wasn't _that_ important to my happiness, contrary to what I had believed in the past. I clearly enjoy life much more when I'm well-rested and can _also_ get more done under those circumstances.
The expectation is for sleep to affect productivity, but I don't find that to be the case. Instead, I find that it has a lot of impact on my social and emotional well being rather than my productivity.
Productivity doesn't lead to many positive states - just exhaustion. Being well rested on the other hand has led to lots of positive mental conditions - surplus energy after work, dramatic decrease of negative thoughts, positive attitude towards new things, willingness for social activities, more boldness and confidence, and all these things snowball off of each other.
Hint: work from home, start at 7am, finish at 3pm, switch work phone off, do whatever you want afterwards, perhaps going outside to catch some sun, some sport and meet similarly minded people; that would do wonders both for your productivity and happiness. Sometimes I think the usual 9-5 was designed to damage everyone to be easier to control and with no energy to do anything threatening to whoever has the illusion of being powerful.
For me, my productivity depends om my emotional well being. When I have a positive attitude, I'm way more productive.
When I don't get enough sleep (kids... ;)), I'm a bit grumpy/negative during the day and I get nothing done. When I'm well rested, I'm super positive, happy, and can get work done effortlessly.
Yes, compared to productivity, rest appears to be a much better predictor / indicator of well-being for me. Rest also appears to help me see how much productivity is really necessary, when I would otherwise overshoot.
Reading books. I was never a reader as kid. And, for the last 10 years or so of my adult life, the only reading I've done was programming tutorials, documentation, and whatever I ran into on the web. Certainly, there wasn't any reading done for fun.
But, last month after picking up lunch one day, I actually walked into the used book store and bought a book. Yesterday, I started reading book #4. Kinda surprised I went through the first few so quick.
I've been reading on my lunch hour most days, but spent this weekend going through 2/3 of one I started last week.
Not sure how much it's "paying off", but I'm definitely staying off my phone/web at lunch. The stories have me more engrossed than I anticipated too.
Reading is AWESOME. I am in the same boat as you - never read much as a kid, mostly read stuff on the web up until about a year and a half ago. I found a couple really cheap used bookstores near me around that time, and I have never looked back.
For me, fiction is such a nice break from the technical stuff that I am exposed to day in and day out. I feel it has helped me to be more empathetic, has exposed me to all sorts of different characters/personalities, and has made me a more well-rounded person in general. I also feel as though I am more frequently able to find the right words to adequately express my ideas.
Another thing that's great about reading is talking about books with close friends. Their insights on the book might be something that would have otherwise gone completely over your head.
Adding to this... If you are already a reader but find yourself only reading in spurts i.e. you find a great book, only read on vacation, ect. I'd suggest being more open to quitting a book when you start to lose interest. I went from reading 10 books a year to 25+ because I'm willing to put a book down. It's also helped me define what I actually enjoy reading.
Am I disappointed I only made it 300 pages into Infinite Jest? Sure. But I've read 4 other books since I set that down last month.
A morning routine involving no phone, computer, etc. for the first hour of the day has been great for me.
I usually wake up, make coffee, read for about 30 min, and then gratitude journal and plan my day. (I use Panda Planner purely for convenience, I'm sure a blank sheet of paper works as well.)
This allows me to set my own schedule and prioritize my day, rather than reacting to the demands placed on me by others. I've seen improvement in both 1) my general productivity and 2) my progress on the long-term tasks I'd usually be more likely to put off.
Every day you write down X things you are grateful/thankful for. The goal is to write new things every day.
The intent is to help you rediscover things in your life that you tend to take for granted. A lot of us have it pretty good but still feel sad or depressed day-to-day. This journaling process intends to curb that.
I tried this for a while, via daily tweets instead of a journal. Tried to find one thing a day, even if it was the smallest of things (e.g. first time wearing a new pair of socks!).
Very quickly I found out that my daily gratitudes are about (1) driving to/from work that was less congested than usual. (2) finding a good parking spot (mostly at work).
(3) getting a tasty lunch (during lunch break, at work).
This actually depressed me, b/c it was just further indication all I do is work.
I do a form of this is a "monthly reflection". Daily made me feel "beholden" to it, whereas once a month feels like something to look forward to.
I share it with close friends as a way to connect. Feel free to email me and I can send a sample, but I'm not gonna directly link on the internet as it defeats the purpose :)
Working out. Just body weight workouts. No gym. It improved my golf game.
Another is: not buying sodas with my meal. Self-explanatory.
Another: Spending brief interludes of time where a compile or unit test is happening to write down what I'm going to do next. It keeps me on task.
Another: Incrementally cleaning/organizing my condo.
Another: Walking around hardware, furniture, craft stores, Walmart, Target, etc, to see what consumer goods are available. There's often something useful that I didn't know I needed or wanted.
I have a question regarding that. I'm not particularly fat (185cm / 6'0'' tall and weighing 85kg / 187lb), but I'm quite unfit (you wouldn't be able to see any muscles on my body).
When I try to do something like a 7-minute or 9-minute workout, I'm usually unable to continue after 3 minutes because of sheer exhaustion, and I'll have aching muscles for the next few days after that. Any recommendations how to overcome these initial problems? Maybe drastically shorten each exercise (from 1 minute to 15 seconds or something like that)?
Don't be a pussy and go through the initial stage ;).
No, seriously, try to go through the initial pain stage, it doesn't last that long. Tell yourself that this is an indication that it's working, because it actually is.
Take my advice with a grain of salt, but this is what I would do. Train 3 times a week on strength. This is enough and gives your muscles enough time to recover. At first you will train your muscles again when they are still sore, but it will go away.
I also had to go through this stage when I started working out. I remember when we went karting with all programmer colleagues. Next day everyone was sore in all kinds of places, except for me :).
There is 1 cool thing about being unfit: the gains you are going to make in strength and fitness are really huge. Keep track of your progress, it's a real motivator.
There's no trick to this. You need just the most basic training. Go running a few nights a week, and actually track your run. Stick RunKeeper or something on your phone, and you will notice a pretty drastic difference in a few weeks.
I started doing this about four years ago, as I felt similar to how you describe. Trying to run 3km just about killed me. But you keep at it. A couple of months later, I managed my first 10km run, which I did in just under an hour, and somehow I felt great afterwards.
Then do strength training. Nothing weird; nothing complicated. Just do squats with a barbell. Start with just the bar — it's 20kg alone.
And don't fall into the same trap that everyone does of being self conscious at a gym. Nobody cares about you in a gym, unless you try something stupid and dangerous like trying to bench more than you can manage.
Aching muscles means you do something right. Don't shortcut yourself. I like ATHLEAN-X on YouTube. He has a lot of advice on how to do full reps and how to hold your body for maximum gains.
Note that the 7 minute apps have just 30 seconds per exercise and a few seconds between them to adjust your posture. I like it that most are just using your body. And yes, just push-ups can be challenging. For people, who don't think so, try a close grip or one hand push-ups.
I'm also 186cm. I went down from over 82kg to now a bit over 75kg. I'd like to stay there and just get further lean.
Oh yeah, I do it everyday. Use a streak future so you don't skip a day. Try to get a longer streak than your friend or brother if that motivates you!
Lack of fitness is evil, because it can creep up on you, particularly if you have a sedentary job and don't do a lot of physical activity otherwise, so you might not realise how much it's drifted away.
The good news is that of all the things in life where there are no shortcuts but almost guaranteed results if you put the effort in, improving your fitness may well be #1 on the list.
If you're not at all fit and haven't been doing regular physical activity for a while, you may need to start slow with the cardio and light with any weights. That's OK. There is no shame in training at your current level, whatever that is. The people I have the most respect for at the gym are the ones who obviously aren't fit yet but who show up and make an effort to improve.
The main thing at first is to find a level of intensity where you can complete a decent workout, even if initially it seems very low. It will improve as you continue to train.
Also, be very wary of these super-short workouts. When you're first starting out, no amount of bro science or trendy 10 second workouts will substitute for putting the time in regularly to build up your fitness and convert your body mass to the kind you want. Even if right now all you can do is go for a 10 minute walk before you're tiring, do that, but try to do it often. Better that than trying to do something you're not ready for, but then having to stop after just a minute or two. You're unlikely to gain much benefit from that, and if what you're trying to do is that demanding compared to your current ability, it could even be dangerous.
On that final point, since I haven't seen anyone else say it yet, remember that if you're significantly increasing the exercise you do and you're not very fit to start with, it's probably a good idea to speak with your doctor to make sure what you're planning to do is sensible for you, particularly if you're a bit older and/or have any significant medical issues that might affect what you can do or how you should train. They can also give you some basic advice on related issues like nutrition, hydration and rest if you don't already know the essentials.
Its 3 minutes today. It will be 3m 10s in two weeks. Do the exercises you can and stop when you are done like you do today (this avoids injury which can be the biggest routine breaker). You were out a long time, so give yourself some time to come back (that is, be gentle with your body and mind).
For now, just keep doing it. Don't expect quick results... various parts of your body need to start coordinating to this new change. Muscles that worked independently need to work together. Mind body coordination has to kick in. Repetition will breed familiarity and muscle memory kicks in - things get a little more manageable.
Cardiovascular exercises: use a heartbeat monitor and check that the frequency is within a certain range during the exercise (you can look up how to find the range on the internet). This way, you will not be pushing yourself over your limit.
Weight lifting exercises: choose a weight such that you can do the exercise 12 times (reps) correctly without getting exhausted/fatigued. Then correctly do 4-5 sets of that exercise, with 1-2 minutes between the sets. Optionally increase the weight a little between sets, and reduce the number of reps so that you can do at least 8 reps in the last set.
My personal cardio "training" routine was to "run three times", which means, I would run as long as I could (which may not be very long at all!), then walk until I was recovered, and then run again, until I'd run three times. If I'm running outside, I'll run "out" in one direction until my three times are up, and then make my way back at whatever pace I can. When I'm running on a treadmill, I'll usually stop after my third recovery period, but I'll increase my speed throughout the run.
I don't over do it with this routine. If I'm out of breath or something starts to hurt I just stop running and walk for a bit, but it helped me work up to a reasonable amount of cardiovascular stamina the couple of times I've fallen completely out of shape. I usually abandon it once I have enough stamina that I become time-constrained on how long I can run rather than physically.
Less intensity, longer duration. Start by going for a walk each day and build off that. Walking uses your largest muscle groups and internally massages your spine.
Consistency over time is what will get you there. Exercise need not be exhausting nor even cardio intensive to be highly beneficial.
Take it slow. It will take 1 year+ for your joints to adapt to a new regimen. If you injure yourself you’ll erase any gains.
My bona fides are as a 10 year Brazilian jiu jitsu coach, 39 years old, shredded, feeling great.
Aim to do it 3x in a row (~30 minutes). When I started I was barely able to do a single set, then once 1 set was too little I was ramping up intensity more and more (like to 60 pushups per 30 seconds), then added one more run etc. Now I do the first one as a warm up (knees etc.) and second/third run are getting progressively more crazy. It helped me going from nerdy to very athletic in 2 years. Also, combine with up to 100 decline wide pushups for chest improvement; in 2 months you'll see massive improvements. Then of course good diet, sleep, etc. I actually start my day with it; 6am wake up, some drink/hygiene, then 6:15 HIIT with 7-minute workout sets, 6:45 breakfast, 7:00 work (from home), 3pm end of work and fun begins.
> Another: Incrementally cleaning/organizing my condo.
Please could you explain this a little more? I’m the sort of person who lets the mess build up to a critical mass, and I’d love to have a better system.
Three suggestions:
1) Get rid of anything that you haven't used for years or that you don't feel an emotional connection with
2) Have a designated place for each belonging you possess
3) Cultivate the habit of putting things away immediately after you're done before doing the next activity.
No the OP, but this works for me: say you're on your living room and going to the kitchen. If you see something that should be on the kitchen grab it and place it there. Just one small thing at a time moved to the right place will eventually sort most of your mess.
Put two things away for every one thing you bring out, basically. Prioritize moving the disorganization out of sight, then organize your shelves/closet later.
I stopped smoking cannabis a little over a month ago and now I feel all this energy surging through me that I had been missing since 2017.
I had been really down since my SO passed away in september but I hadn't smoked what you might consider excessively. The problem was that I smoked too regularly. Like a little pinch in a pipe twice a week. That's enough to keep my body affected by it. And it takes at least a month for it to purge.
I've been through this before but the older I get the more I notice the changes, the contrast in energy and behavior.
So this last time has me thinking of never smoking again. Or at least never getting into a smoking period longer than one week again. An occasional spliff with friends would be ok but no repeats.
Anyways, none of that is on the map for now, right now I'm feeling so great. I'm finishing off projects, I'm coding until the sun comes up, I'm exercising. God I love being clean!
I'm the same. I feel the need to get "high" pretty much once or twice a week. I much prefer to smoke weed, and only drink if I can't smoke. Luckily for me I like to use a vaporizer so I never have more than can fit into one bowl -- which is not a great amount -- and I don't get a massive _high_ from it. Also, the weed stops me from getting fat as I don't really get the munchies, and avoid all the calories from alcohol.
Would be nice to stop this behaviour but I can't really seem to, and it doesn't seem to have huge negative effects on my life, but it definitely does have some.
I think it's perfectly valid to lean on the cannabis to get through a hard time and I'm glad it's becoming legal in more places. Every ounce of alcohol it displaces seems to me to be better for people as well. It has far fewer side effects than almost any prescription drug and as anyone who has done it for a time and quit can attest it's absolutely non-addictive.
Recently I read the book - Eat that Frog by Brian Tracy.
One of point was to keep a pocket diary where you list all the TODO tasks and keep striking them off as they complete. Helped me in many ways:
1. It is very easy to forget many tasks but by writing them and checking the diary even once in a while, it is possible to be reminded regularly.
2. Its better than mobile TODO apps as I don't need to check mobile phone regularly and don't get distracted.
3. When you strike some things off, you see the progress that you are achieving something. Just deleting everything shows you long list of tasks yet to be done and can be demotivating.
I do something to similar, although using a mobile app (Google Keep), and write down EVERYTHING. For me, probably the biggest benefit of doing so was freeing my brain. I no longer have to worry about naturally remembering things, and it makes my life a lot less stressful. It also provides me more time and brain power to think about what actually matters to me.
Nowdays, if a thought pops in my head while I'm laying down in bed, I'll just get up for a second and write it down. Feels so good.
> When your system and your trust in your system is in place, your subconsciousness will stop keeping track of all the things you need to do and stop constantly reminding you. This reduces stress and frees up precious brain time to more productive thinking—maybe it even saves real time so that you have more time for ballet lessons, painting classes, and roller-blading.
I have a system in apple notes where I use a separate note for each weekday. It gives me a chance to dump todos in there, without creating an overwhelmingly large list. I also naturally review my progress on neglected items each week.
Also serves me as a basic calendar, eg “see john on Wednesday”.
I second your choice. I actually read just one page from that book and often bring it to mind. Each of us needs to eat a frog every day, sometimes multiple frogs. You need to do it anyway, so better get down to it and have it done. The subsequent feeling is really worth it. And, because the biggest procrastination bloc are removed in this way, everything goes more smoothly.
Reducing my portions for food, even if it's healthy stuff. I've found that it's helped me drop a considerable amount of weight yet still be able to have things I want to have, even if they're unhealthy. I started playing around with it towards the end of college and its helped me reduce food spending, intake, overall weight, and I've been shrinking dishes so the dishes I do have to do are smaller. In the vein of reducing portions, limiting certain foods to certain days of the week and committing to it has become much easier (i.e., Friday and Saturday are the only two days of the week I'll have pizza barring special occasions).
I've been trying to make exercise and working out seem positive for years now, but I don't get the rush from it that everyone else seems to. Lifting things up and down is boring, running on the treadmill or elliptical is boring, and I'm not in that kind of shape to do some kind of hyperactive training regimen. I basically just do it because sacrificing 30 mins to an hour at the gym after work and then the commute time back home is a fair trade off for not having to worry about a lot of health complications down the line.
One that I was into at my last job and that I've been trying to reintroduce is a nap after work. At my last job, I'd come home and take a nap for an hour or so, and wake up feeling like doing something. This got crushed by introducing above exercise: I'd go work out, come home and say "oh I'll take a nap", and wake up an hour or so before I had to sleep.
I've had issues with sticking with exercise all my life and at some point I figured out that it has to be really fun for me to want to do it. When I lived in Sydney close to the beach I was always itching to go to play beach volleyball and I still miss it. Here in London I decided to go to Krav Maga and it has the quadruple benefit of being fun, learning a really useful skill, building confidence in not being afraid of confrontations (the office boss kind of, not trying to pick bar fights) and being a very serious workout as well. Highly recommend Krav Maga, it is much more approachable than one would think, for anyone!
+10 to Krav Maga. From a second person perspective:
My partner has been doing KM for 2-3 times a week for over a year now and since then I see clearer thinking, responding instead of reacting, better sleep quality, losing weight as her gains. I am inspired, while I play badminton 3-4 times a week for 3/4 to an hour to stay sane, needless to say she finds time to play with me!
@jnsaff, I would say stick to KM and kudos for cultivating such a habit.
I incorporated a simple mental trick into my life, that hopefully works: I started using smaller plates. Visually, portions look bigger, so I'm more likely to put less food on my plate.
It comes back to the mind. Our minds live in the past or future. It can't survive in the present.
Life is perfect as it is. The moment unfolding in front of you is moments that had happened in the past all the way back to 13.8 billion years ago. How can it not be perfect?
The work put in front of you is given to you by the Universe itself if you think about it. As long as you serve the best you can at that moment, then you're doing great!
It reminds of me The Four Agreement. The last agreement is "do the best you can". Your best changes moment to moment. As long as you put your energy out there and do you best, everything will be perfect as it is.
I find that understanding learning better helps with this. Effective learning requires knowing where you are at and what you need to do to get better given where you are at. In this sense trying to be the best is often the wrong goal.
Counting calories. I finally lost 50 lbs and learned that when I’d go to the gym or go for a run, I’d compensate by eating more, which is why I never lost the weight I wanted in 20 years of regular exercise.
I still exercise, but now I do it to 1- get stronger, and 2- earn calorie budget so I can eat more.
Counting calories really has helped me. I lost almost 15Kg, I'm on the verge of being only overweight, I feel lighter, I snore less, ...
After the period of adaptation it has also make me relate to the food in diferent ways, feeling full sooner, and my taste has changed somewhat and I don't love "unhealthy" food any longer.
This with daily weight-ins (with average indicator) has been the real game changer for me.
I read about this on Hacker's diet[0], and I didn't start counting until february. If I had known it would be to simple (not that easy though) I might have started sooner.
Quit Facebook( which really means just access it 2mins per week on a Sunday, just because I'm on a few groups ). Close down Instafart.
Quit watching porn, after realising the health risks are not worth the benefits.
Quit buying sweets of any kind, especially sugary ones, for myself. I still buy chips for everyone when meeting with friends. I still eat sweets as long as they are made at home.
And yes, I have cheat days. So it's not perfect.
The benefits trickled down, phone usage went down etc. etc.
So I got into the habit of quitting, and seeing things for what they are.
It messes around with your brain. Which in turn messes around with your mood, which in turn can affect your interactions, relationships and the downspiral can go even deeper. I stopped here.
I guess there are a lot of prerequisites for things to go on a downward spiral ( start young, be an introvert, have thin skin ), cus some people never get here. But if you find yourself having terrible mood issues, mental fog etc. and have a consistent porn watching habit, don't exclude porn as a possible source.
Dopamine overload. Less intimacy when it comes to real sex. There is a generation of young men who can't ejaculate without the use of porn suffering from an early ED.
Saying "no" more often, surely but compassionately and kindly.
It allowed me to claim back some of my own time back.
I don't mean a gruff and negative "no". A positive and assertive no.
I used to be afraid of saying no. I guess it was due to FOMO or due to trying to avoid a negative reaction. I realized though that I don't owe anyone anything (in most cases) and saying "no" is perfectly OK.
Completely changing my mindset toward success. Only having positive thoughts. All actions start with me to attain my most desired goals. No complaining, no blaming, no hesitating, and no coulda woulda shoulda. Instead, "Next time I'm in this situation, this is what I'll do to be successful." Staying focused on the goal. Failure is only a necessary stepping stone toward success and is only there to tell you how to do it better.
Rising above standards and expectations set upon me by others. Only you set your own goals. Be the best available in your career and you will be set for life.
"Win as though you're used to it, lose as though you like it."
It sounds preferable to the fear of failure that I'm guilty of. Riding the rollercoaster of frantic overwork followed by existential dread about being found out to be less than perfect. That is exhausting; plus there's not much to show afterwards except for a pile of meticulously polished but ultimately abandoned projects..
I set a goal of using my feet to walk around and engage team members in 5 work conversations (unscheduled) each day. The change in culture and the identification of problems, road blocks, oppertunities has been eye opening. As a natural introvert who’d rather be heads down it has made me much more effective in the team.
I find that as long as it isn't every day and I show up to ask about their public deadlines, compliment them on progress, and offer to help where they are stuck that people don't react like it is a disruption.
I more take some time to roam each day and if people aren’t deep in activity or meetings check in at that point. Afternoons are great as folks tend to be low blood sugar and more opt to be pushed back from their desks, etc.
As far as I can tell they like it. If it is a topic area we've previously discussed or tried to reason the best way forward they will now often proactively reach out when they need help or want someone to tell them how awesome they just were.
Yoga. It's the only time in the day where my brain is not in overdrive. Also, as a 36-year old with a sedentary lifestyle it's surprising/horrifying how stiff I've become. I'm just following the beginner movies on youtube and I go to the occasional class, so it's not stressful.
I'm pretty much in the same boat as you. Recently had a conversation about it with another HNer who had some really good tips for me[1]. I'm sure you will benefit too from it!
But of an odd one, but I've been trying actively to make better eye contact with the intention of being a better communicator. I think it's had the unintended effect of making me a better listener, which I'd argue is more important.
I have recently removed the habit of 'relentless skill acquisition' in favor of meditation. If I had a spare 20 minutes I used to practice various skills that I wanted to become good at. While this is probably better than mindlessly ingesting social media or the internet, it has the unique problem of allowing one's identity to get caught up in how good at skill acquisition one can get, and also requires concentration, which is not quite as beneficial to the mind as meditation. The side benefit to this is that it amazingly reduces spending in support of hobbies, which was an ancillary budgetary concern. In short, if you stop visualizing yourself as 'good at something' and then needing to purchase the gear in support of that hobby, you save a lot of cash.
Actually sitting down to train my memory once a day. At a bare minimum I memorize the order of a pack of cards, but I try and work in other exercises when I have the time. I'm in the process of memorizing my first book.
Super helpful if you're an IT guy and need to remember a bunch of different IP addresses, usernames, and passwords. Also people love it when you remember their name. Highly recommend taining your memory, it's very useful.
I use video game locations as memory palaces. I use Pokemon to represent numbers. It takes me 10 minutes to memorize a deck. It took me two 20 minute training sessions to learn how.
I will eventually use it to learn a new language.
I read half of "Moonwalking with Einstein", worked out some exercises, and started practicing. By the next day, I could remember the order of the deck of cards!
I can't believe I went my whole school career without knowing such a valuable technique.
Can you expand on what you mean by cross-improvement?
The differences are huge. One of the first things I did was make a memory papace for my current month and set up my schedule.
Also remembering names is laughably trivial for me now.
It feels like gaining a super power in the form of memory and litteraly everyone thinks you're a genius (even though they could just as easily learn the skill)
If someone wants to do this but a little more productive (imo), get anki (or similar flash card app) on your phone and memorize words in a foreign language that interests you
Just eating less carbs has made me feel a lot better. I'm not too intense about it, but just being mindful of it makes me a lot less tired after meals.
I did 3 weeks of steak and eggs and it was amazing. It's easy. You eat only 2 things: steak and eggs. Your grocery list is short. Only 2 things. In the beginning is hard, but you see you loosing weight fast and your hunger will go away, but after sometime you need to go back and it other things. It's the perfect diet for me.
Ditto. I now try not to binge on pasta or whatnot, and I find that I don't get that same carb-full grim satisfaction afterwards, but I also don't then feel bloated and heavy either.
Same here... I'm doing my best to do Keto, not forever but just to change my relationship with carbs. Everything I was eating was potato's, pasta, rice and bread. I need to retrain myself to eat less of this shit. Two weeks in and I'm feeling pretty good (so good in fact that I took up running last week and I'm making good progress with that as well!)
how do you do more relaxed? I lost a massive amount of weight completely cutting carbs (inc recording each macro every day) but stress eating made me put it on again... hoping i can find a more sustainable way...
I've lost a lot of weight, I feel noticeably fitter/stronger, and I find it really helps to calm down if I've had a crazy day at work. Sometimes I think through things, sometimes my mind is strangely blank. Either way I come back feeling calmer and more settled afterwards. I wouldn't say I "enjoy" running (getting ready to go for a run is still a struggle), but once I am out and have been moving for 5 minutes or so it feels like it was worth it as I get a little bit of a buzz out of it.
It can be a little time-consuming, e.g. get ready, run for 40-60 minutes, shower & get changed again etc so you're looking at 1.5 or more hours of time gone. I try to run to work now so that I can replace the commute with running and get showered for the day at work (I take work clothes in with me in a backpack) so that saves a bit of time.
Running on a treadmill in a gym simply does not compare - the feeling of the running is different, the scenery never changes, and its too hot/no air movement.
Best advice for anyone considering starting is: start out slow and dont try to go too fast (it feels a lot slower than running on a treadmill at the gym), build the distance up slowly (I started with just under a mile and considered that an achievement, now I do 5-6 miles or so), listen to your body - if something really hurts then stop and get it checked out by a physio, and get an app that tracks your pace and speed etc (I use run keeper but I know others like strava - run keeper gives you audio read outs on pace etc). I've found a decent pair of bluetooth headphones and a running-belt/-band to put my phone in have been totally worth it (the arm-pockets you see a lot were either way too tight or slip around too much for me)
I completely cut out carbonated drinks, I recently went to the dentist and was expecting the usual "You haven't been looking after your teeth" spiel but instead was told my teeth were in great shape. It's also been very good for my overall energy levels, I suspect that those sugar highs/crashes were worse than I had realized.
I'm generally quite lax with my diet, etc. but I make a point to never buy sugary soda. This can be tricky, since I'm also addicted to energy drinks for the caffeine (I can't stand tea or coffee), and they're harder to find cheap and sugar free (diet red bull is common, but I'm not that rich!)
This is my vice. I eat pretty healthy and do a high fat low carb diet and am in pretty good shape, but this is my one cheat item. And I consume it regularly. It's basically the only bad carbs I still eat, generally speaking. I've always had a thing for sugary drinks in any form - juice, soda, etc. Maybe one day I'll shake it.
Yes that likely would be. I guess the main issue is the really heavy sugar content in many drinks more than the carbonation. I find that it's the drinks like cola that are really brutal but there's also other drinks that are particularly sugar packed but not carbonated. I've been trying to make a conscious effort to not have things like this and it's been very positive overall.
Keeping a diary. I started somewhere around the beginning of 2000, but unfortunately on paper which I have lost. In 2005 I switched to digital. I lost some more notes due to using a proprietary format and app crashes but have since then written my notes in plain text. I have around 3500 (standard book) pages of personal notes.
I started keeping a diary because I wanted to write fiction but couldn't keep at it, so I just put my streams of thoughts on paper. Later I got used to writing daily, and it has become my primary way to relax and clear my head.
Reading what I was doing and thinking ten years ago has been very valuable to me. It's a treasure trove of memories. But it is way more than a nostalgic pleasure. It has helped me to understand my thought processes. And distance myself from it.
It made me realise the meaning "you are not your thoughts" on a deeper level that is hard to explain here. I'm very happy I started this so many years ago and kept at it.
I spend the first 15 minutes after waking up sitting in my garden in silence. There is no 'payoff' data that I can measure, but I do feel like my head is clearer and more focused all day
Going to a psychologist for my anxiety. Learning to manage and control it before it becomes panic has been just awesome. It’s just been two months and I’m already hopeful.
New Habit: Learn something daily
- Learning French: I finished Duolingo app's course, now experimenting with plugins and more apps to learn French.
- Learning Ukulele: I picked it some 6 months back. Still, a long way to go.
Benefit:
1)When I encounter something difficult to learn, I panic less. I understand the incremental process and the highs and lows of learning a new skill/concept.
2)The fun of learning, knowing things.
New Habit: Read books of domain/genre which I used to avoid
Benefit: 1) Interleaving of concepts, I cannot guarantee this happens. Found new ideas which can be used in my work line. For instance, a book on psychology can help you pitch your product better to consumers.
I don't have any hard data, but I feel better and seem to have a better grip on life since I started. I'm using a relaxed version of Bullet Journal and I kept at it for much longer than I expected.
Seconded. I put a recurring event called "Articulation" into my calendar, 30 mins each evening.
Sticking to jotting down my thoughts for the day, having to explicitly organize and summarize them (work, personal, whatever), has been an unexpected boost to clarity.
And this despite being in a managerial position, where you could say my days are filled with talking, organizing, resolution and strive for clarity anyway. The "self-articulation diary" still pays off.
I started using my planner to also write notes on what I did that day and any thoughts I had. I now feel more like I know myself and my organisational skills have improved.
Swimming laps most mornings. I never had the discipline to learn to swim properly when I was younger, and have always been an avid runner and cycler. Adding swimming into the mix has balanced out my conditioning, and the meditative state you can achieve while in the zone is great for creative problem solving. Highly recommended.
Mine is _very_ modest compared to some of the excellent ones posted thus far, but it has certainly worked for me.
"No seconds" rule i.e. don't take a second helping of food. I have lost 10 lbs since last month and hope to get to my ideal weight losing another 20 lbs.
It is actually surprisingly easy to get this habit going and maintain it.
This will sound a little boring to you but the following 5 habits made me stronger after only 2 weeks. I suffer from general fatigue (I did a million check up with specialist and nothing came out). I've tried so many different things to boost my level of energy naturally, that's the result of a long study and experiment:
- Cutting caffeine to only one coffee on the morning and taking that coffee at least one hour after waking up, always at the same time. If I switch that habit of about an hour I get tired and get a slight headache, it would take me at least 2 days to get back on track. It took me a while to figure out how to optimize the intake of caffeine to avoid any side effects.
- Restricting time eating (intermittent fasting?). I leave myself a window of 10 hours, sometimes 9 when I can to get all my meals. Outside of that window it's only water. Our liver works efficiently for about 10-12h per day. Thanks to that I do have more energy in general.
- No more pasta and sugary products (besides fruits) inspired from the keto diet. Though, I do not get most of my calories from fats as suggested by the keto diet.
- I eat a handful of berries every single day all at once. It boosts my digestive system and fibers are essential.
- I try to run once a week for at least 30 minutes and at least 3 miles at once. This improve my general breathing and body strength.
That's it! Again, if I stick to these 5 habits, I win every day.
One another imp factor I would suggest is to try experimenting with your sleep hours. Sometimes an extra half an hour of sleep can make a great difference.
I think I do too. I'm always tired and weak. Check ups and blood works are OK, and doctors I see just say 'there's nothing wrong with you, you're probably just depressed'. Nope.
1. Stretch the lower back every day. I "programmed" this dude's workout into a free Android tool called Flexible Interval Timer: https://www.youtube.com/watch?v=xdCJrWNO7O8. All my coworkers love it too. He has great vids on warming up/cooling down for running and many other useful mobility things.
2. Bike to/from work and to places within ~1h bike ride of home. Huge positive impact on productivity and focus. Living in LA, there's always something going on. But if it's going on outside the ~1h bike bubble I might as well not go since there's probably something else I could do at home that's more productive towards goals.
3. Go to at least one artsy event a week. Usually Wednesdays. This week it was book club - we read Endurance by Alfred Lansing. Next week it's a ballet.
4. Use an Amazon Echo to play 5-15 minutes of a book on Overdrive before I go to sleep. Overdrive can be set to stop playing after a certain time interval so, when it stops, I fall asleep instantly. I also play 15 minutes of the book when I wake up. Libby (Overdrive's younger sister/brother from another mother) also works the same way. If I get tired earlier, I tell it to stop - this is great because I don't have to look at a screen to tell it to stop earlier.
5. No electronics except the echo and the kindle and the ipod that only plays overdrive over bluetooth in the bedroom.
6. I have 6 mentors I admire for 6 key characteristics. I have their photos on a printed PowerPoint slide along with the 6 characteristics. Whenever I need to make a hard decision, I look at the slide and I imagine what they would say. They almost always agree and I do the right thing :)
20-35 min of cardio at gym. I lifted for about a year, had a wrist injury so I started doing the recumbent bike. Hold 130+ heart rate for 20-25min. I wish I had done this when I started going to the gym, this combined with audiobooks took the "chore" out of cardio.
Also treating every bit of time like it is; a precious non-renewable resource, has helped more than it's hurt :).
Similar boat: started working out with a trainer in Feb 2x a week, and 2x on my own. Although having a trainer is a luxury the return has been great and I've never felt better.
That's probably one of the 2 improvements in my lifestyle caused by moving from Paris to SF. The other would be that I can walk to work in 25 minutes, although my commute was just as short in Paris, except in the subway.
At the same time, it is a great investment for that overinflated tech salary so I don't regret paying 70$/hour for this service.
To clients for uninteresting work.
To scope creep and stopping unbilled features.
To friends and family for social commitments when I know I’m spreading myself thin and may not be able to go through or not be fully present.
This helps me cut out FOMO and makes me a bit more sane
It is still scary to do it everytime but it also makes my Yeses a more conscious choice instead of being the de-facto option.
Not sure how much its paying off but spending about half an hour every day doing Swedish lessons on Duolingo. No real aim, I don't expect to be able to speak it at all but its more about not being locked into just English. I have some Spanish so that will be next up. I've noticed it makes me feel more accomplished every day at least.
Oh yes I tried that too but it didn't really pay off for me.
That daily streak really helped me stay at it for almost 340 days straight (French). Unfortunately even after daily practice for almost 1 year I can't say I learned anything much (French is a very difficult language and I'm old so that may have something to do with it and YMMV). But anyway seeing I was making no progress I had to quit.
I heard that Duolingo is not good at teaching you how to actually use a language, instead focusing on the parts that are easily measured. Because of that, I never tried it and don't know how accurate that evaluation is, but here's what helped be when learning Chinese:
- Regularly meet with a native speaker (1 hour per week for me): they can correct your mistakes and try to explain confusing aspects of the language
- Read https://en.wikipedia.org/wiki/Help:IPA/Target_Language and https://en.wikipedia.org/wiki/Target_Language#Phonology and the descriptions of individual sounds linked there. It will help you to consciously position your tongue to produce the sounds and practice until you can do it subconsciously. Doing it purely by ear is much harder. You probably won't sound like a native speaker anyway, but get much closer than someone who approximates everything using sounds from their native language.
- Watch movies in your target language (every day before going to sleep, in my case), with subtitles until you can do without. You'll almost certainly notice a few words every time which are repeated frequently. Pause the video and look them up. They might not be useful in everyday conversations (I know way too many titles of members of the Chinese imperial court), but if you stay within a genre, they'll still help improve your understanding as you keep watching.
- Use spaced repetition to review vocabulary. Turn it into a habit to add some fixed number of new words every day and then review. If you keep it up for a few years, even small increments add up to a sizable number. Fortunately, spaced repetition increases the intervals between reviews, so the time cost each day stays manageable. If you use Anki, I also recommend looking for addons to add pronunciations automatically (even robotic speech-to-text can be helpful).
- To practice reading, start with headlines from a newspaper website (even if it's just a single headline initially and you have to look up every word). Then work your way up to paragraphs, articles and eventually books.
- I never practiced writing much (except when memorizing individual Chinese characters), but if you can speak and read, you can probably write. If your target language has a different keyboard layout, figure out how to switch to it in your OS and practice typing. For Linux, I can't plug Fcitx enough, especially for its awesome Unicode input feature.
- Finally, nothing motivates more than putting yourself into a situation where you have no choice but use your language. After 2 years of studying Chinese, I somehow managed to rent an apartment in China using only my still pretty limited speaking ability and the pressure of that and similar situations has helped me improve tremendously.
I don't know any native french speakers in my area but I often thought about skyping those number on fiverr where people offer to chat with you and do exactly the same. I can also attest that watching TV serials in french was pretty entertaining (i saw whole 2 seasons of maison close) with and without subs when i was on that 300 day streak.. it really was super fun. But i think at the end of the day it all boils down to practice and repetition and most importantly if you're doing it out of need or just fun (in later case you never take it seriously like you said in your last point which was sadly my case as i really don't have any need for it).
Duolingo is horrible on mobile because you miss the lesson details with explanations. It’s really only good for basic vocabulary and heavily depends on the people putting the language tree together. In any case repetition is key.
I've used Beddit, quite good but company has been bought by Apple and I don't think it will ever get any updates as a standalone product.
The most advanced and exciting one is probably the Dreem headband, an EEG that also has features to fight insomnia and even attempts to improve your deep sleep : https://dreem.com/en/
Quite pleased with it, even though the app still has teething problems.
not that I know of. The devices themselves were very fragile and undependable. The new generation is reliable though. But in the old days you had to have a backup somewhere or else you lost all the data.
Tracking my Habits and weight every day. I picked 6 habits (exercise, meditation, teaching, presence, community, cleaning/oragnanizing) I wanted to focus on and used the Loop - Habits Tracker app to check my progress. For weight, I bought a WeightGurus smart scale.
Now, when I'm feeling irritable or tired I can check my app and see if I've been keeping up with the habits that "fill me up". If not, then instead of dumping my irritability on friends and family, I can focus on myself and put my energy into those habits instead.
For weight, getting daily feedback of weight and body composition helped me clearly see how tolerant my body is of carbs and over eating (not much!). It's way easier to pass on the pasta and garlic bread after seeing the results on the scale the next morning.
One mental burden I often suffer from is an inbox full of administrative tasks, i.e., not programming, that I have no desire to do yet they are obligatory.
The way I fixed this was by just thinking of always putting the ball in the other person's court.
Important messages comes in. I reply, then archive their message.
Writing down what I want to accomplish for the day (errands, etc.) helped with my anxiety and stress. I usually do it before I go to bed, or in the morning.
Or videos, Udacity courses, etc - hard stuff, not novels. Two birds one stone, blood-pumping and endorphins helping maintain focus. I get a quality hour of education every day, where before it was a constant TODO.
I write code for a living, but for the most part it's not that interesting, so I've developed a habit of writing the code I want to write every day as well. I get in to my office ~30 minutes early and work on things I find interesting, plus I do an hour or so on weekends. I've been doing it for more than a year now and it's got me back to really enjoying the process of making software. Plus I've learnt a ton of stuff I wouldn't have had any opportunity to use in work projects.
I'm learning GLSL and signed distance fields at the moment. It's fun.
I had a relapse on this but now I'm back to not drinking it anymore. I'll drink one with pizza but won't stock it ever again. Glass bottles of Pellegrino sparkling water is my replacement.
2. Stopped eating after 8PM entirely.
Never done this before and it's excellent. Lost some weight and I feel better. Chewing Xytol gum when I feel the urge to eat but mostly don't need it.
3. Turned the brightness down on my monitors.
I try to get it closer to the ambient brightness of my room. Much easier on the eyes.
>Glass bottles of Pellegrino sparkling water is my replacement.
Get a SodaStream and throw out the flavor things that come with it (they taste bad anyway). I love sparkling water but the cost of things like Perrier, Pellegrino, or La Croix really add up, not to mention the added waste from the bottles and cans that need to be recycled (or worse, aren't recycled at all). You can exchange the CO2 canisters for ~$15 a pop, which gives you 60L of soda water.
I buy big bottles of lemon juice and add a splash to water from the SodaStream and it's great.
It's a good suggestion but the luxury of the nice glass bottles and great taste makes me enjoy it more. I recycle all of the bottles. It's a bit of a vice but not a bad one as vices go.
I made the decision to be positive and happy. Previously I let my mood/happiness levels be dictated by external factors. I realized that it was my decision so I started to make it a habit to be more positive.
I have a list of values/sayings which I review every week and I set a reminder on my phone. It keeps me focused on the most important things in life like my health and relationships with friends and family. I also believe in abundance mentality.
I stopped playing Heroes of the Storm and any games that aren't relaxing. If I am going to take some time off and play a game, I just play a simple retro console game. Play sessions are 15 minutes instead of 4+ hours. Not worried about "losing" or being griefed, etc. I don't care about "getting to the next level" or "opening up a loot crate" or any of that gamification / skinner-box stuff anymore.
Longtime DOTA player and I definitely find that I have to take extended breaks from the game from time to time...especially at times like this when Valve is running a compendium and the more toxic players come back into the fold for whatever reason (shinies!).
It's a shame because it's one of the best games I've ever played, but it is a stressful habit that sucks a ton of time .
I play DOTA like a few weeks of the year, mostly to catch up with friends. I don't like playing pick up groups since the community is generally too toxic
Now I just play battle royale games on downtime. Less toxic and less stressful generally.
This is one of the reasons I'm playing World of Tanks a lot recently rather than PUBG. It can be frustrating sometimes (when I play badly) but it's generally much more relaxing and leaves me in a better mood in the evening.
Learned how to cook easy dishes for my family. My wife and I for years went all out on cooking stovetop dishes that take an hour or more of chopping and other kitchen labor before the meal and another 30-45 minutes of cleanup afterwards.
Exposure to Spanish dining habits on a vacation, use of time-saving tools such as an electronic pressure cooker and rice cooker, and learning how to use an oven for simple dishes really changed things for us.
Last night it was baked chicken drums with simple rubs - one cajun and one provencal. Scored the chicken parts on both sides with ~1/2"/1 cm deep cuts, poured on some olive oil, rubbed in salt and some dried spice mixes we had lying around the cupboard, lay them flat on a baking sheet with aluminum foil, and baked for 1 hour at 425F. Prep <15 minutes.
There are a dozen more ways you could do this dish, including brining, marinade, other types of rub or spice, other parts, or whatever.
Optional: You can pour off some of the liquid (which can make a gravy) and/or flip the chicken near the end.
Thanks for sharing that. I live in Alaska, and we have a lot of salmon and halibut. I'm going to try that approach with halibut. It's similar to what we do, but I'm curious to see what scoring the fish and putting the rub inside the fish will do.
I usually get the technical information (temps, basic ingredients, etc) from the Internet, my wife, or Mark Bittman's How to Cook Everything. I also have a cookbook by America's Test Kitchen about pressure cookers which is a good start. But then I modify based on what I have lying around. At a certain point I just reach a level of comfort with the tools and I can just throw something together without looking at any resources. That's pretty much the way it is with cooking meat in the pressure cooker now.
Deep breathing! I started this and am absolutely in love with the results: greater clarity of mind, more feeling alive, more energetic. I had a minor problem of clearing my throat every few minutes: gone!
My concentration has improved as well. I'm able to code with better results and fewer errors.
While some could say that these results (and more) are all in my head - they would be absolutely right! I do feel better about myself, much better.
The specific method I use is the Wim Hof Method. Google this and notice he has over 20 world records. While he has a course for sale, youtube has many videos that cover all aspect of his technique.
Wim Hof has scientific proof that he can control his immune system. More importantly, he is not a freak and can teach others to achieve the same results.
My wife has cancer. We both do deep breathing exercises three times a day. She reports that chemo symptoms become much less severe after breathing. We have become driven to continue this practice due to her condition. I am so glad to have found this technique.
Disclaimer: I am not associated with the Wim Hof Method in any way and receive no compensation for this note.
Started using work cycles to complete work (day job, side gig, side project): https://www.ultraworking.com/cycles (by Sebastian Marshall's company, @lionhearted on here). Improvements have been incremental, but the rate of improvement is still increasing as I get more disciplined at using them.
Become more approachable and proactively try to strike up conversations with strangers. I've been working remotely for 5 years and felt the need to have a social circle. I didn't have work colleagues who I could meet up on a Friday night or do exciting stuff with. I realised I had to build my social life through unconventional means and also make myself more outgoing (and be okay with rejection if a stranger doesn't want to talk).
This habit has been incredibly powerful because a year since I took this resolution, I have a fairly interesting bunch of people I've met who I'm also in touch with. I found a friend who I could talk about work with (my industry), a friend who goes out with me for gigs, a friend who regularly hosts parties and makes me meet new people. Recently, I started talking to someone in my coworking space, asked her out on a date and she & I have been dating for a little over a month. It's truly wonderful if you make yourself more approachable and also make the effort to go talk to that stranger.
The “habit” I’ve gotten into over the past year are slow, incremental changes based on a simple framework of priorities in order:
1. Health
2. Relationships (wife first, children second, family/friends third)
3. Finances.
Yes my health comes before my wife and family. If I’m not healthy, I’m no good for my wife and family.
That being said, I also knew from the 10 years that I stayed in shape as a part time fitness instructor and surrounded by equally fit gym friends not to do any diet/exercise combination that wasn’t sustainable long term
Because of changes in my personal life (married vs. single), health changes (nothing serious) and being more invested in my career over the past 5 years I stopped working out consistently until late last year.
First change is a version of the “S diet” that I didn’t realize I was doing and eating food lower in saturated fat, sodium, and cholesterol because of high cholesterol and high blood pressure.
I equipped a spare bedroom as a home gym meaning I can work out anytime and my wife works out with me occasionally when she doesn’t go to the gym and I have a consistent (T, Th, Sat) and tracked workout schedule. But mostly it’s 2 hour calorie burning sessions.
I’ve lost about 20 pounds and I’m near my former fitness instructor body.
Next steps....
- Eat more fruits and vegetables
- add muscle building exercises on Mondays, Wednesdays, and Sundays)
- add high intensity interval trainings on (Mondays, Wednesday’s, and Sundays)
————
On the family front, stay off of my phone while I’m spending time with my family and budget “date nights” more often with my wife.
Getting up 15 minutes earlier and reading during that time every morning. I've always been a big reader but sometimes I find it hard to pick up a book after work.
Even the small amount of reading in the morning allows me to make a little progress every day and more often than not I keep thinking about the book during the day and I'm more likely to pick it up at after work.
Being more strict about having really thoughtful, relevant and clear purposes - and trying to really focus on only doing activities that really matters to achieving those purposes and goals. I feel this applies to everything, really pays off, and in my experience surprisingly few people question what and why they are doing something. They have shallow explanations that often break down when go a little bit deeper.
When developing an organization, why does this organization exist? What is the true purpose of doing your own startup? What is the true vision and purpose of the startup? Why do you live? How do you want your life to look like in 10 years? What are important things to achieve the best life you can in 10 years, and so forth.
From what I understand this is most often the most overlooked issue in success in more or less all types of activities. From developing software, achieving a happy life, succeed at work, succeed as an entrepreneur, and so on.
The best of both worlds. Do the warm one and finish with colder water as far as you can comfortably take it. Do this repeatedly and over a 30 day period you should be able to go fully cold without an issue. Then you can lower temperature on starting temperature and in another 30 days you can go cold all the way.
Unless you live in SF, which just banned flavored vape juice. SF -- a place where you can buy pure THC crystal, but banana flavored nicotine is banned.
I took a month-long sabbatical last Fall to learn a new skill (machine learning). I had a project goal to keep me focused on making progress and staying practical: making an ios app that will use ML to "recognize" the letters on a Boggle game grid and "solve" it, printing out all the words on that grid. I made large strides during the month but the project wasn't quite working at the end. After the sabbatical it was back to work at my dayjob and I had a lot of motivation but little time, so I kept telling myself, "No time to work on it today, but I'll try tomorrow."
After a few weeks thinking this and not doing any work, I despaired that my project would end up as vaporware, blowing away in the smoke of my good intentions. So I started a new habit: Committing to work on it, every day, for just 15 minutes.
I use a pomodoro timer (Vitamin-R) and note-taking app (EverNote) to do my daily 15 minutes. Each time I start, I write down my goal for that session, and keep a running list of things I think of to do but don't get to in that particular session. Every day I successfully put in 15 minutes I mark off that day on a 365-day hanging wall calendar that is on the back of my apartment door.
Results:
* I have worked on the app for 90% of the days this year.
* I absolutely got it to a "working" state (I am now facing a diminishing returns problem where I'm putting in too much time fiddling with UX and UI polish, but that's a problem I'm happy to have).
* On over 50% of the days I end up working more than 15 minutes.
* On days when I feel like going longer, and have the time, I'll still occasionally hard-stop at 15 minutes. This gives me something I'm eager to come back to tomorrow, and also (I think) helps to engrain the habit. I want my subconscious to always think: yes, the cost of starting my session today really is only 15 minutes, I will do this even if I don't feel like I have a lot of willpower today.
I think the last bullet point you listed must be really helpful. I don't remember where I read it, but I recently heard Hemingway used to do something similar where he would write to a point that he really wants to continue, then stop for the day, so tomorrow morning he excitedly picks back up and finishes what he was so excited to write the day before. I feel like that's probably an incredibly effective habit for keeping a streak going
Spearfish and hunt more often. It gets in into nature, ensures healthy meat and forces you to take things slow. Plus lots of energy. It amazing how many things you otite when you look.
Note, “hunting” could just be for plants/mushrooms if you are vegetarian. No need to kill animals to get these same results.
For anyone even remotely interested in the intense connection with nature you get while hunting (even if you're veg) I highly recommend checking out the MeatEater podcast. It's a high quality show with experienced people.
Noted down the websites that I visit when I am waiting for something to finish, selected the ones I don't really need and blocked them. That reduced the context switching significantly.
Also started to brush teeth right after dinner, which avoids the occasional snack afterwards.
Writing one technical blog [1] post per day. I started in January. Back then I had ~400 people on the blog on a good day.
It's paying off in terms of traffic, as last week I got over 2k visits from Google alone, but more importantly I learned a ton in the past few months, because of the continuous process of learning / building something / testing / writing / revising / incorporating feedback / repeat the next day.
Sometimes I think I know something, only to realize later that I only barely scratch the surface of a topic, and there's a lot of things underneath.
How do I find the time - I started waking up 2 hours earlier than what I used to do. Made all the difference.
I started to use two phones one smartphone and one dummy phone for messages and phone calls. I stop to google everything. I'm fine to say I don't know and I don't have to get correct answer now. I can live with it. I also started to listen more radio and push to disconnect from internet and computers. I learn to use pen and block to write old-fashion way and it helps a lot.
All this has paid back very well, I learn how to think without interruption, be more creative, talk with people, listen and it removed a lot of stress, pressure and other problems related to information overload and smartphone addiction. I want to continue on that and cut my computer time to less than 4 hours per day (all devices, smartphone, laptop, tablet...).
Scheduling every minute of the next day the previous night. I got this idea from Deep Work and it's, I think, the most valuable piece of advice from the book. It helps me structure the day and not feel like it's wasted at the end before I go to bed.
Building exercise into my day. I've always worked out but up until recently I viewed it as 45+ minutes of my day that I had to dedicate it to that.
Recently I got one of those door frame pull up bars for the office and some dip rings. 80 (I worked up to that number) mon-wed-fri and 100 dips tue-thur has been a huge game changer. Even if I don't go to the gym at all I'm able to keep a basic level of fitness.
Throw in a 20 minute ab routine once a week, 25 minute sprint workout once a week, and a shoulders day at the gym and I've covered just about everything. Less than a half hour a day of exercise. Add in a healthy diet and I can stay in great shape without dedicating too much time to it.
There are so many ranging from quiting smoking to biking instead of driving, but the primary idea is this:
Think hard about the things you do and why you do them. Figure out what you need to change, then make one change at a time. Don't try to cut all sugar intake, just stop drinking soft drinks. After a while it's normal, cut something else. You'll slowly get more formidable.
But you need to think about it. Why are you eating a bunch of food with sugar in it anyway? Because it tastes bad otherwise? Well, what tastes good besides sugar? Spices and herbs! Salt, pepper, mint, olive oil, and lemon juice make a salad sing!
That type of thinking. Don't muddle in the shitty parts, solve them.
Cycling to work (weather permitting) (I used to take the Tube).
Home workouts, using mostly body-weight exercises (along with rings and a pull-up bar). I no longer go to the gym, so there are less "transaction costs" to exercise; we'll see how this one will turn out.
Taking less organized notes, mostly in one "Notes" email draft in my Gmail account. Reduces the mental friction/resistance to taking notes, because I don't feel the need to keep them tidy.
Some time ago, I started using smaller plates, to reduce the perceived, and therefore hopefully also actual, portion sizes.
Skipping lunch (baring social obligations), so that I can gorge for dinner (I rarely eat breakfast anyhow).
Just amazing how much better I keep track of the state of projects now (I even mark the tasks I'm currently working on, with [>], in addition to the open checkbox [ ] and checked ones [x]), and also have a clear place to put all the ideas I get for what to do etc, without switching context to another app etc.
I am a grad student and currently enjoying my summer as am doing a research project at the university while most of my friends have left for their homes. I was 47 pounds overweight one year back and had no time for any exercises because of my studies. But now I am quite free and have been swimming 4-5 times for the last 3 weeks and have already lost 15 pounds. The best thing about swimmming is that it doesnt hurt anywhere like my knees or my ankles and I enjoy going for a swim for 40 minutes each. And I plan to keep continuing this for another 2 months hoping to lose atleast 15 pounds more.
Got back into fly fishing. I started when I was in college but kind of just ran out of time to practice and never really had many friends who did outdoorsy things.
My new job has me on-call a few months out of the year and it allows me to sneak away and get outside at a local park while being able to easily make it back home if needed (something that I can't easily do on long bike rides).
I also recently started tying my own flies which is something I found enjoyable. Its nice to create things outside of a computer screen occasionally and I have something concrete in my hand within an hour.
I hope to move someday close to a river or stream so I can pick the hobby back up. Used to tie my own as well, I highly recommend Trout Flies: The Tier's Reference [1]. Full color, step-by-step instructions, so enjoyable to flip through I still pick it up sometimes even though I don't fish anymore.
yeah gettin out on the pond/lake/ocean whatever and dropping a line is AWESOME for outdoors people. I am in central illinois, been rainy & cloudy for about 8 days now waiting for some sun so i can go hit the pond after work and get a couple hours of peace & quiet. hopefully a couple nice largies or crappie too :p
I started this while in gradschool---left gradschool about six months ago, after seven years. It is so funny how this particular habit has stuck on me. I have found I actually enjoy cooking now [...]
Yes! I've been doing it for 3 years and I found another benefit which is improvement to my "skill" in cooking. I have a lot more intuition on cooking times, required temps for recipes, and general choice of ingredients. Doesn't sound like much but it's nice to be able to _quickly_ put together a good tasting meal
I start each day with a To Do list. For years I have been overwhelmed by how long it gets. I'm always adding things faster than I can take them off.
I recently started taking at least 4 things from the list and putting them on my calendar each day. Blocking off about half the day for major projects.
I know this is pretty basic, lots of developers have each hour scheduled much more efficiently. But this 1/2 step has been huge for me. I'm getting more done, and giving people much better estimates of when my projects are on track or getting delayed.
Going to bed on time, getting 8+ hours of sleep.
Deleting all social media accounts.
Turning off all notifications on smartphone.
Meeting tons of new people through my food/cocktail side gig.
- what happened today (o3 meetings, retros, grooming etc.)
- what I've worked on
- what I learned today (if anything)
What I learned today part (if anything) is the most interesting. Writing everything down, gives me context the next day. I also write things I'd like to ask or need to remember.
I review things I wrote regularly and that kinda cements knowledge. The extend of detail varies greatly, but all in all I'm happy with the process so far.
Stopped using any feature with infinite scroll implemented. It's the common thread between social media feeds, app store lists, streaming services, etc. For sites like HN I stop after the first page.
I was bored at first but then I started filling my time with more productive hobbies, which was the point. Infinite content providers are designed to steal all your time.
It's crazy how little I use the internet now. I never realized what it had become until I put some restrictions in place that ended up blocking out like 90% of the web.
Relevant for those who don't want to get rid of infinite scroll sites completely:
When opening such site, go several pages down immediately and work your way up instead of down. That way, you have a clear end and you've decided already how much time you want to spend there and can just quit when you get to the first post.
I was on all the social media but took the plunge and deleted them all.
Some things I visited to blow time like imgur have infinite scroll in their apps but are paginated on their mobile site, so I just visit the mobile site and stop after one page. I had disabled infinite scroll in RES at first but eventually left Reddit altogether.
I no longer browse app stores, Netflix, hulu, etc. I already know what I want to watch and search for it directly.
Intermittent fasting. Basically eat while the sun is up and then water and only water otherwise. Huge health improvements, quit coffee, feel better at the gym & way more energy.
Lots of folks mention: taking their lunch, or anyway not going out to eat.
I did the opposite: I go out to lunch every day. Gets me out of the office, out of the rut, meeting other people (never eat alone!) and working out relationships (business or otherwise).
Then back to work, energized and with a fresh outlook.
But of course I'm at a different place in my career, where the cost is something I gladly afford for the benefits. I don't need $50 a week for anything nearly as important or beneficial.
Solves the alone part, sure. But not the relationship part. I have lunch with business partners, relatives, my kids etc. I like to pay, so somebody is always willing.
Recently I started giving talks by organizing meetups and workshops. Mostly teaching and spreading awareness about open source software like Blender, Krita and others. It has so much positive impact on me and the people attending the workshop as well. I became confident in public speaking. Got deeper understanding of things which am teaching. Able to meet and connect with lot of amazing folks.
My wife and I deep cleaned the house then made a visual task board with different small (less than 30m) chores assigned to one or the other, on rotation, on a weekly basis.
The house has never been less than acceptably clean (to a mother-in-law standard) since :)
Also, decluttering and reorganizing all storage spaces using the Marie Kondo method (where it made sense) helped a lot and once done it's hard to relapse.
I stopped drinking sodas and eating candy. Almost no carbs as well. I want to work out more but I lack the discipline to leave the house once I come back from work, either too lazy or too tired and I start inventing excuses to miss the workout ("better clean this, fix that, send one more email..."). I also stopped watching TV and porn, both were huge time sinks with almost no RoI. edit: typos
I started making a semi-serious attempt to write fiction at the end of last year. It has been hard to turn into a habit but as of now I crank out a thousand words or so per session, three or four times a week, and it is an incredibly satisfying creative outlet. For better or worse, that's something I seem to need and my day job doesn't scratch that itch right now (or ever, really).
1. Stopped using Facebook (don't have Twitter, Instagram, etc. This includes removing the FB app from my phone (very important for security reasons).
2. No email on my personal phone. Work phone is a must but I use it exceedingly sparingly. I only check it when I am expecting something important during busy weeks (and even then, maybe not).
3a. Stopped commenting on any/all forums, news sites, or any type of social media altogether (YouTube most notably). HN is the one and only exception. Forums and comment sections are black hole vortexes for time. Trolls, arguments, etc. steal your time and attention. You must refuse to play the game. It's just not that important to comment on nearly every site on the internet, especially social media. There is near zero value in it.
3b. Installing Distraction Free YouTube onto Chrome so that I can listen/watch without seeing comments and being tempted to participate. It also hides the related/suggested videos and the front page of YT to prevent falling into in the rabbit hole.
4. Changed my diet to high fat low carb. I'm not insanely strict on the carbs either. It's made a big difference. I wasn't overweight, but now I'm cut/toned without trying because of it (and I'm not huge either). Drinking water helps the transport of nutrients throughout the body.
5. Getting a pair of non-prescription computer glasses. My eyes were severely strained and it was affecting my productivity and ability to think clearly and produced headaches and all sorts of problems. Using them saved my eyes by restricting the blue light that gets to them. I can work 12+ hours straight with no issues if need be now. They also improve sleep quality because blue light late at night triggers the release of cortisol which keeps you up and inhibits sleep.
6. Using Feedly (or any RSS reader). Aggregating content here from the sources you like helps prevent clicking around and roaming websites which leads to lost time. Only click on the stuff that matters to you and ignore the rest. Most can be read in Feedly without going to the site directly as well so you avoid the ads and other distractions.
7. Using Workflowy. I try to implement a modified version of Getting Things Done in there. At minimum, I use it as an ongoing task/to-do list. It's great for just jotting stuff down as it comes to you so you don't forget.
3a rings to true to me. There is no end of ignorant people online and many of them are willfully so and it's a fools game to try to convince them otherwise.
I listened to Drive by Daniel Pink and subsequently started focusing more on "Autonomy, Mastery and Purpose".
I was going through a bit of a career crisis (Is my career headed where I want?) and this put a lot of clarity into what I was feeling and wanting that I couldn't figure out before. It had enough impact on my thinking that I bought a couple copies for friends.
I have been cycling to work, during my 4.6 km commute, every Friday, for the last three months now. (1) I save about USD 10.00 every Friday: a substantial amount in the part of the world I live in (2) I get off work two hours early on Fridays, so I use this time to explore the city (3) This is a form of exercise for me.
Jealous! I used to commute about 8km by bike on my first job. It was out of necessity but after 3 months I saw some serious benefits. I went out for a run and I couldn't believe the stamina I had built up without noticing
Now my commute is 32km _one way_ and I dream of being able to commute like that again :(
Every morning in work I spend 30 minutes to 1 hour learning something. It can be directly related to what I'm currently working on, something I know I will need soon or just something I'm interested in.
I keep a list of topics in a note in evernote so I always have something to pull from.
Can you point me to some stretching resources? I've struggled with lower back and neck pain for a while. I try to stretch but I'm never sure what I do is helping.
I've started fasting lately. I don't eat until about 4pm sometimes later. Gone from about 80 kgs to 76 in a little less than a month. I've struggled for too long removing that extra ugly fat layer and i've finally found something that works for me.
I've started keeping a spreadsheet of things that slow me down or waste time at work. Each time I sense I've wasted time I add an entry describing what the time-suck was and how much time it cost me.
It's been very eye-opening, and a good source of guidance for corrective action.
Read about different kind of biases. When thinking about something controversial, political or maming a decision, try to evaluate the biases affecting your mind.
I feel bias training should be done at colleges or schools especially in this post truth,fake news world.
Got a kettlebell and do a short workout for 15min once per week. On top of that, go to a free, body weight "boot camp" with a handful of friends once per week. Started doing that in February and already feel more energized and healthy.
Started BJJ recently. Good workout, my conditioning and flexibility have noticeably improved, forces you to be 'in the moment', and provides an opportunity to meet cool people. I could go on and on about the returns I've gotten.
I add every To Do to an online list, and type notes from every meeting I attend and distribute. It takes a ton off my cognitive load, and dramatically increases the likelihood that people follow up.
Started waking up at the same time every morning (during the week). Builds a foundation for consistency and helps start getting the rest of your day (and the things you want to get done in a day) in order/on track
Getting up earlier and going for a run. I have so much more energy throughout the day now, and I'm actually tired when it's time to go to bed. It's also a lot less hot outside than mid-day or evenings.
I've been recording a video a day (1 second), it makes me be more conscious about finding something meaningful every day, and watching the result at the end of the year is really rewarding.
The videos are mostly of my daily life, it can be friends & family, things that inspired me that day, or even something as simple as enjoying a coffee in the sun. Some days it can be just a screen of code, or a routine task. However the main idea for me is to find a moment a day that I'm more mindful about.
I have realized changes take way more time that I ever thought it would. That being said, before long, you are different and a little proud of your better new self.
Capoeira. As someone who doesn't like the gym, the fun mix of capoeira's martial art and self-expression keeps me hooked enough to keep going and stay in shape.
Unless the weather is really bad I go for a run every morning. I don't understand the scientific reason behind it but I feel awake and more ready for focus.
started attending more activist-oriented and critical discussion groups or groups dealing with specific local issues in my community (Berlin). While it can feel as though there is a certain amount of depth lacking to many discussions, the trade-off is very community focused and collaborative language which has left me feeling a lot less isolated.
biking. its fun and has health (both mental and physical) benefits.
it was tough first few times but now I cant wait any longer than 2 days to jump on my bike for an hour long ride.
I read somewhere that its not recommended to bike on roads busy with cars because the pores in lungs open up while biking and all that polution goes straight in.
I noticed some people are biking on dirt trails parallel to the paved trail because the paved one is too crowded with people, their children and childrens strollers and all that.
I was a compulsive spender. Never bought on credit mind but I’d blow my entire paycheque after bills on stuff like cameras, hifi, the latest Apple doodad, etc.
I literally stopped buying anything not required for my day to day sustenance. No Netflix, started renting what I wanted to watch which forced me to be more picky with my expenditure and time.
No more eating out except for special occasions. Packed lunches and home made meals only.
No more buying books until I read the ones on my shelf.
No more buying a new Mac every time my old one got mildly slow.
No more video games or Blu-rays until I had finished the ones sitting in shrink wrap on the shelf.
Once you pare things down you start to become almost painfully aware of how the seemingly little expenditures add up fast.
With the surplus income I ended up with about 6-8 months living expenses saved which suddenly made me realize that I had the freedom to look around from my present job. Which so far is working out I think... (started my own company and launching our product this month :)