All that matters and transformation

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I always feel overwhelmed at the end of the year. So I took a little break. I wanted to feel less stressed and more peaceful inside. I took a break from Facebook, Twitter, Pinterest and Tumblr. I drastically reduced the time I spend with these social networks from Christmas until New Year. There are always too many messages, advertisement and images overload. I backed away, and it was GOOD! I started to focus more on the activities that I truly enjoy and matters most to me. And I reflected on how I feel about the year that passed. So let me be happy and share some achievements of 2013:

  1. I read 33 books the whole year. My goal was 30, so that was great!
  2. I kept a regular running schedule and ran 360 km last year. It’s 30km per month, average of 7,5km per week. I usually run on weekends, at the outdoors, because the sun and wind makes me feel incredible. I know that the total distance is not THAT incredible, but quality is better than quantity 🙂
  3. I helped people with simple actions!
  4. I realized I REALLY need down time. More than I think I have known before. I like quiet moments. Actually, I NEED quiet moments. And disconnecting from the internet more often made me see how beneficial it is to me.
  5. I rediscovered music. I started learning how to play guitar early in the year, but at around half of it I put this activity away for some time because of my masters. Learning to play an instrument requires dedication, and I couldn’t manage working with my dissertation AND learning this new skill. But the spark is there, now I just need to trigger it when the right time comes.
  6. I started a morning routine.
  7. The phrase “LESS IS MORE” never made so much sense to me. I could see that even if we keep an organized schedule to achieve all that we desire, there is a limit to it. A highly organized schedule in which you can handle many activities is great, but it is important to know how much you can take. I realized I don’t like being a “multitask-er”. My energy is limited, and now I feel I know when to stop.
  8. I traveled and saw beautiful places and people.
  9. I entered the world of meditation. It is still very challenging to me, but I am now meditating in the morning to start the day with full energy and peace. And that makes a difference. Amazing how 10-15 minutes of mindfulness can rock my day!
  10. I learned to eat very healthy. More fruits, vegetables and nuts. No frozen and fried food, less processed food.
  11. I lowered my expectations.
  12. I started practicing Yoga. A whole new world opened before my eyes! It is something that calms me and makes me feel at ease. Well, I am a total beginner, but at least I now know how to do a “Sun Salutation”. It is very challenging, and that’s perfect!
  13. I read some more.
  14. I started keeping a personal journal. I don’t write in it daily yet, but I could feel how my mind works with and without this regular activity.
  15. I started this Blog this year! Yay!!

Well, these are the things that I consider as my milestones, but above all, the major lesson that 2013 has taught me is that all we need is BALANCE.

And my goal is to balance the things that make me feel happy with the time I have to dedicate on my master dissertation. I am at the final stage, writing results and discussion and formatting the final text. That requires focus, quiet times and down time to recharge.

I will just finish with a quote from one book I am currently reading. It is all about peace, love and happiness!

“Simplifying one’s life to extract its quintessence is the most rewarding of all the pursuits I have undertaken. It doesn’t mean giving up what is truly beneficial, but finding out what really matters and what brings lasting fulfillment, joy, serenity, and, above all, the irreplaceable boon of altruistic love. It means transforming oneself to better transform the world.”

–The Art of Happiness: A Guide to Developing Life’s Most Important Skill
by Ricard, Matthieu
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The Power of Habit: book review

the power of habitThe Power of Habit: Why We Do What We Do in Life and Business 

by Charles Duhigg

Print Length: 402 pages

Publisher: Random House (February 28, 2012)

Kindle Edition

Read from October 22 to November 04, 2013

My Rating: 4 / 5 stars

I’ve had this book on my to-read list for a quite a while. Some of my friends have highly recommended it. One of them even said that this book changed his life!

Well, for me it was not exactly all that life-changing experience, but it sure helped me understand more about my behavior and the patterns that drive my own habits.

The author describes some interesting researches devoted to understanding human habits and some very curious applications of the so called “habit loop”. MIT researchers discovered the habit loop and described it as a three-step process:

“First, there is a cue, a trigger that tells your brain to go into automatic mode and which habit to use. Then there is the routine, which can be physical or mental or emotional. Finally, there is a reward, which helps your brain figure out if this particular loop is worth remembering for the future.”

Scientific researches demonstrated that the part of our brain that stores information about habits is the basal ganglia. It is a very primitive structure, evolutionary speaking, and it was not very well understood until recently. We rely on this structure for many of our daily automatic activities, like driving a car (we do not stop to think deeply about changing gears), riding a bicycle or putting the toothpaste on the toothbrush before sticking it in our mouths. In short, we execute all those actions without even realizing them.

“Habits, scientists say, emerge because the brain is constantly looking for ways to save effort. Left to its own devices, the brain will try to make almost any routine into a habit, because habits allow our minds to ramp down more often”

Also, there is an important component of the habit loop, one that can be often related to addictions as well: the craving.

“This explains why habits are so powerful: They create neurological cravings. Most of the time, these cravings emerge so gradually that we’re not really aware they exist, so we’re often blind to their influence. But as we associate cues with certain rewards, a subconscious craving emerges in our brains that starts the habit loop spinning”

There is a nice quote in the book exemplifying how the habit loop can work in our daily lives:

“Or take email. When a computer chimes or a smartphone vibrates with a new message, the brain starts anticipating the momentary distraction that opening an email provides. That expectation, if unsatisfied, can build until a meeting is filled with antsy executives checking their buzzing BlackBerrys under the table, even if they know it’s probably only their latest fantasy football results. (On the other hand, if someone disables the buzzing—and, thus, removes the cue—people can work for hours without thinking to check their in-boxes.)”

That is exactly the principle many productivity experts advise in order to increase our concentration: disable all unnecessary notification systems. Today with social networks synchronized everywhere and offering real time updates, we become “addicted” to this checking routine.

The theory behind our habits was (and already is) vastly explored by marketers to influence consumers choices and maximize the power of advertisement, for example. The book tells the story of the man behind a successful marketing and product strategy that created a worldwide habit we have until today: using toothpaste to brush our teeth daily. In the early 1900’s Claude  C. Hopkins started working on the campaign of the product called “Pepsodent” and envisioned a way of making this product a part of the Americans daily routine.  Back then, brushing the teeth was not a daily habit and that explains the high rates of dental problems in that time. Well, he knew all about the “trigger-reward” formula, and used the craving as a powerful engine to that formula. He sold toothpaste as a product that would remove the “film” that forms on our teeth when we do not brush them and also associate it with beauty (reward). Actually, this “film” is quite natural and harmless, and the toothpaste only removes it shortly. But that was a strong cue/reward fact that people could verify and feel the reward themselves.

“He had identified a cue— tooth film— and a reward— beautiful teeth— that had persuaded millions to start a daily ritual.”

Moreover, how do we keep a habit? Why do we decide to start running in the morning and a week later that habit does not last? We need to create a craving! The author explains:

“If you want to start running each morning, it’s essential that you choose a simple cue (like always lacing up your sneakers before breakfast or leaving your running clothes next to your bed) and a clear reward (such as a midday treat, a sense of accomplishment from recording your miles, or the endorphin rush you get from a jog). But countless studies have shown that a cue and a reward, on their own, aren’t enough for a new habit to last. Only when your brain starts expecting the reward—craving the endorphins or sense of accomplishment—will it become automatic to lace up your jogging shoes each morning. The cue, in addition to triggering a routine, must also trigger a craving for the reward to come.”

There are many other interesting stories in the book about the consequences of the habit loop and examples of how it is related not only to our daily lives, but also to organizations and even societies.

And how do we change a habit? The author points out a 4-steps plan to change, for example, the habit of going to the cafeteria and eating a chocolate cookie in the afternoon at work. When you go to the cafeteria, is it the craving for sugar that drives you? Or is it the time spending with others and chatting? So, here is the scheme:

01) IDENTIFY THE ROUTINE: search for the components of your loop. What triggers that old habit? What do you usually do once the action starts? What is the one thing that makes you feel good afterwards (reward)?

02) EXPERIMENT WITH REWARDS: try different rewards (4 or 5) and take note of the first three things that comes to your mind after you finish the habit (in this example, after you get back to your desk). Then after 15 minutes ask yourself if you still feel the urge for that cookie. The reason? Well, if you still want to eat a cookie, then your habit might be sugar driven, otherwise, it might be only the need for human contact that gets you to the cafeteria.

“Rewards are powerful because they satisfy cravings. But we’re often not conscious of the cravings that drive our behaviors.”

03) ISOLATE THE CUE: When the urge hits you, write down your current status into these five categories:

  • Location: where are you?
  • Time: what time is it?
  • Emotional state: are you bored? Tired? Happy?
  • Other people: who else is around you?
  • Immediately preceding action: what were you doing before the urge came?

If you answer these questions routinely after an amount of time observing and testing your habits it is possible to figure out when and where the habit usually starts and what can be driving you towards it. In short, you get to know your habit loop in detail (cue, routine, reward).

04) HAVE A PLAN: now it is time to make a decision. For instance, the author discovered that the sugar craving was not what was driving him to the cafeteria. Instead, he craved the social connection. So, he set up a plan to get up and chat with a colleague at around the same time he used to go to the cafeteria. He used an alarm clock to remind him. The first days weren’t so easy, but he had a plan, and eventually the new habit started to work.

So, to conclude, the book is filled with very useful insights and stories of how habits literally drive our daily lives, the trajectory of enterprises and even large group of individuals.

I would recommend this book to everyone, regardless of area of occupation or age group. It was a very informative and fun read!

The morning routine challenge: part 2

My desk

I am in the middle of a long process of changing some old habits and implementing new ones. My first attempt started some months ago, as you can check here in this post. At the same time, back then, I was also starting to change many others things in my life routine and in the end it was just too many things at once! My new established morning routine lasted for one month, maybe, and then I lost track of it…

Well, now I believe I have the right set of mind to reestablish it, but with a few changes. I was inspired by this site the early-riser.com that says we can defeat the chaos and confusion in our mornings by having a routine with these 4 elements:

  1. Excite => some morning exercise (physical or maybe studying)
  2. Relax => meditation, yoga, book, audio book
  3. Plan => reflex and try to answer these questions:
    • What do I want to accomplish today?
    • What steps can I take to do that?
    • How do I measure my progress?
  4. Go => eat, get ready and go.

I have been testing some routines based on the above formula with a few twists. I realized I didn’t adapt to the exact formula above, so I have made some adjustments. My best set until now is this:

  • 06:00-06:10 – Relax: meditation => Drink a glass of water and sit down on my Yoga mat. I feel better doing some meditation right after jumping out of bed, actually
  • 06:10-06:40 – Excite: Stretching & Yoga => I discovered Yoga a few months ago and I enjoy the mix of aerobic exercise and stretching results. I am a complete beginner,  so some Sun Salutations are enough to get my blood pumping in the morning.
  • 06:40-07:00 – Prepare: bath and getting dressed: I always feel ready to go after a bath in the morning.
  • 07:00-07:30 – Eat: breakfast => I am on a new breakfast diet that is now based on a slice of whole wheat bread with fruit jelly or olive oil and a mug of vitamin of fruits with cereal and honey (sometimes I change to a fruit salad with cereals and honey)
  • 07:30-08:00 – Go: Hair and teeth, pack my snacks and fruits that I eat during my day, and leave.

I wanted to introduce a time for reading in the morning. I tried! But it didn’t work very well because (now that may sound strange) I love reading!  So I didn’t want to stop reading and that made feel a little frustrated in the morning. I wish I could spend all morning reading instead of going to work, you know? Yeah… so I will leave that behind for a while. I am now reading mostly after lunch (during my lunch break) and at night.

To sum up, I am reading a book called The Power Of Habit: Why We Do What We Do In Life And Business by Charles Duhigg that has made me realize very interesting things: a habit only works if we have a habit loop well established (review soon!!!).

All habits must start with an evident trigger/cue (something that encourages you or reminds you that is it time for that routine), a routine (your habit actions, you must know what to do) and a reward (for example, the sense of accomplishment or the pleasure after a run).

Sometimes I feel that when I think about my plans for the next day right before I go to bed, I have a better chance of triggering my mourning routine. My alarm sounds, I turn if off (and don’t hit the snooze) and I immediately get out of bed and the process start automatically.  And on days like these, I feel I can save the world and life is good, you know?

I am tracking my mornings, and last week I managed to wake up around 6:00 and 6:30 all weekdays. Some days my routine were shorter, but mostly because I went to sleep late the night before, and my total sleep hours were kind of impaired. Now, the weekends are a totally different matter. My mind says to me: if is Saturday or Monday I can OBVIOUSLY sleep more, heh…. Well, one thing at a time, someday I will (hopefully) become a master of morning routine!!

Has anyone else been struggling with this? Or am I trying to be super human in some sense?