I guess now your goal is to move from hypoarousal to window of tolerance zone. One way mentioned is to expand the river, like a canoeist, get out of obstacles.
Net Galley Challenge
Wednesday, November 3, 2021
Why or how?
When Pitching an Idea, Should You Focus on “Why” or “How”?https://t.co/BHQ0tabwkP
— davidabrock (@davidabrock) November 3, 2021
Tuesday, November 2, 2021
Elevating the Human Experience: Three Paths to Love and Worth at Work
Elevating the Human Experience: Three Paths to Love and Worth at Work
"Hierarchies arise when there is a cost for networks to connect with each other. When there are no costs in transacting, hierarchies do not form"
Why is it that even though I'm going to the gym 4 times a week for 3 hours a day, I'm still not confident?
I am assuming this is about body confidence. Congratulations on doing such an important thing for yourself. You are probably doing a week’s worth of exercise in a day. Also at the end of the workout, say thank you to your body for being a good partner in the workout. Try an inward approach too in knowing your interests and likes. Spend time with yourself. Be kind to yourself in the process.
Sometimes I don't know when to stop eating. Is there something wrong with me?
This morning I added some pomegranate seeds to my oatmeal. I noticed that since I had to chew the seeds, I slowed down to eat and didnt chow down like I usually do. Adding more foods that need chewing, might slow you down, so your body gets the time to signal back from the gut, that you are full. Choose a bowl size and use that as your measure so you know, for your body and activity needs, you are giving the calories its needs and not more.
Neural Systems Controlling the Drive to Eat Mind Versus Metabolism
Monday, November 1, 2021
How can I avoid eating fried foods? Sometimes I just can't help it.
In The end of overeating: taking control of the insatiable American appetite, David A. Kessler - Reversing the Habit Chapter
“As Raymond Miltenberger said, the new response needs to become “so well entrenched and so automatic and part of your repertoire that now when you walk past tempting food, you say, ‘Boy, that smells good, but it’s not in my plan.’” And you keep on walking”
How do you deal with difficulty remembering what you read after 24 hours?
Repeated rereading will make retrieval easier and enhances learning. You have to refresh before your material vanishes from memory. Another paradigm is this excerpt from The Art of Doing Science and Engineering book by Richard W Hamming in the chapter Creativity “Probably the most important tool in creativity is the use of an analogy. Something seems like something else which we knew in the past. Wide acquaintance with various fields of knowledge is thus a help— provided you have the knowledge filed away so it is available when needed, rather than to be found only when led directly to it. This flexible access to pieces of knowledge seems to come from looking at knowledge while you are acquiring it from many different angles, turning over any new idea to see its many sides before filing it away. This implies effort on your part not to take the easy, immediately useful “memorizing the material” path, but prepare your mind for the future. It is for this reason I have urged you in many of the chapters to get down to the fundamentals of a field, since it implies you must examine things many ways before you can decide what is fundamental and what is frills. In fact, for one person they may be in one order, and for another in the opposite order. What is fundamental partly depends on the individual and their mental makeup. It is obvious you need many “hooks” on the knowledge if you are to use it in new situations.”
Elon Musks calls the same - having a foundation of branches and stems of a tree, before you can find a place to hang leaves on.
https://www.apa.org/science/about/psa/2016/06/learning-memoryHow do I get the motivation to exercise after school? I always come home feeling depressed and tired of school. How can I exercise despite this?
Does your school have a gym or student recreation center? During college, we would fit in 1 hour of exercise in the gym between classes and homeworks.
Do you get a break during the day for a 20–30 min workout? That might power you through the rest of the day.
What can I do when I get the urge to eat but I’m not hungry? I constantly want to eat but am not hungry, what can I do to distract myself, or instead of eating? Im not fat I just don’t want this habit of eating out of boredom.
Rewrite the script
In The End of Overeating, Dr Stephen Guyenart notes that we are following an eating script that has been written into the circuits of our brains. You can rewire your brain to reward you with dopamine by making a habit of eating healthy foods for snack or you can make a rule and get into the habit of eating only 3 whole meals and no snacking. If you add protein and healthy fats to your meals, you can get rid of the snacking habit. Go to kitchen only at the allotted times. Food stays in the kitchen.
Sunday, October 31, 2021
I want to start eating healthier but don’t know where to start. What are some suggestions?
If you have come to this point, you have already picked some foods that you do not want to have. First work on minimising the bad or unhealthy foods that you know of in your current diet. As you remove processed, unhealthy food, you might find that your cravings and hunger reduce. Start having more veggies and whole foods. Have decent amount of protein in your food.
In Where do Cravings come from, Dr. Stephan Guyenet explains how when stop eating high calorie dense foods, then we stop associating the dopamine hit that comes with eating them. The more you have to chew your food, you know you got the choice right. Eat right. Stay healthy.
Why don't I have motivation for exercising? It's very frustrating. Do I have to push myself?
The Intrinsic Exerciser: Discovering the Joy of Exercise
To become an intrinsic exerciser, who loves to do exercise for the sake of exercise, Jay Kimiecik says that you have to find personal meaning orientation, mastery, inner synergy and flow with exercise.
Personal Meaning
I believe that when we attach our values to our attempts, then we reach our goals better. I identify with athleticism and warrior strength with exercise.
Mastery
Every time a notice that I am either able to go for heavier weights or notice some exercise get easier because of increased upper body strength from the workouts, I am pumped to continue.
Inner Synergy
Exercise has positive effects on all the different physical, mental, social and spiritual aspects of my life. I am inspired by the exercise gurus I follow - Tony Horton, Shaun T, Jillian Michaels, Sydney Cummings and many others. Motivated by exercise buddies. I can feel the energy from the core workouts in my walk. Others notice it and wonder how I walk so fast. When you are trying to do Kenpo, its a mental test. Walking in nature always gets thoughts running in spiritual plane.
This is how I find flow in exercise.
https://qr.ae/pGxzm7I hope you too will find such a meaning in exercise and be able to inspire others with your story.
https://www.psychologytoday.com/us/articles/200001/learn-love-exerciseHow do I manage to work out when I have school, a job, house responsibilities, and homework?
If you have a step tracker, you will be able to check how many steps you get in a day, when you wear so many hats. Your active responsibilities might make your NEAT higher than others. If you are not able to allocate 30 min at once in a day, 5 min of heartrate increasing activities during snatches of breaks that you find can help too. A smartwatch counts every time your heartrate goes into the workout zone.
“NEAT is the energy expenditure that we do not typically consider and it includes the energy expended maintaining and changing posture (laying, standing, walking, stair climbing, spontaneous muscle contraction, fidgeting, cleaning), singing, and other activities of daily living. “
Non-exercise activity thermogenesis (NEAT): a component of total daily energy expenditure
Exercise without equipment
Royal Canadian Air Force Exercise Plans for Physical Fitness: Two Books in One / Two Famous Basic Plans (The XBX Plan for Women, the 5BX Plan for Men)
Habits of a Happy Brain
Habits of a Happy Brain: Retrain Your Brain to Boost Your Serotonin, Dopamine, Oxytocin, & Endorphin Levels
"Dopamine rewards you for the effort of steps toward your needs. You can stimulate the joy of dopamine by taking steps toward a goal.
Oxytocin rewards you for finding the safety of social support. You can stimulate the pleasure of oxytocin with small acts of trust.Serotonin rewards you for getting respect from others. You can stimulate the pleasure of serotonin by finding the good in what you have.
Endorphins rewards you for action that relieves pain. You can enjoy endorphin through laughter and exercise." - Brent's nuggets from the book.
The Serotonin Power Diet: Eat Carbs--Nature's Own Appetite Suppressant--to Stop Emotional Overeating and Halt Antidepressant-Associated Weight Gain
The Serotonin Power Diet: Eat Carbs--Nature's Own Appetite Suppressant--to Stop Emotional Overeating and Halt Antidepressant-Associated Weight Gain
"Serotonin is the switch that turns off your appetite. It is the "I have had enough to eat" switch. Serotonin is also the control that restores your good mood after minor and major stresses erode it. When produced consistently and regularly, serotonin prevents the tendency to eat impulsively when stresses occur.
Nature seems to have tagged serotonin as the only food-dependent brain chemical. At the same time, nature did you an enormous favor. By being able to manufacture serotonin by eating sweet or starchy carbohydrates, you can tap into a built-in appetite suppressant and mood regulator." - excerpt
Sugar and Fat-From Genes to Culture
Sugar and Fat- From Genes to Culture
Food Purchases factors
1. Energy density
2. Cost
3. Convenience
4. Health
5. Taste
6. Variety
How do some people find fitness easy while others find it hard?
When I was a high school kid beginning to gain weight, my dad used to ask me to join his yoga session. What I didnt realise was it was him slowing down from his exercise regimen of running and other exercises, so I could get interested in working out.
I never complained about walking, that came easy to me. Seeing my dad exercise regularly always inspires me. He shares how he maintains his regular workout. He makes it his priority and misses it if he cant do the exercise as planned.
I got some of my exercise views from him. It has now become a habit as he refers to as ‘like brushing everyday’. I enjoy exercise. I love to challenge myself with exercises. Sometimes looking at some exercise videos, I am inspired to try out and see how much of it can I do.
To keep continuously doing exercises, if we see changes in strength in our body or stamina, we get more inspired to continue doing the good work.
What are some techniques to stop over eating? I am trying to lose weight and getting close to my weight goal but, I get so hungry all the time. What do I do?
Congratulations on getting close to your goal weight. Eating bland foods will reduce your feeling of hunger. If you can, cook your own food. Have more veggies. Also as mentioned by others, weight maintaining phase can be helped by learning more about nutrition, managing your relationship with food, arranging your kitchen, pantry and environment in a way that helps you sustain your health goals. Mindful eating and mindful grocery shopping. Nutrition first, palatability next.
Mindful eating and mindful grocery shopping. Nutrition first, palatability next. Get enough protein.
To learn more about this topic, you can also read books like The Hungry Brain: Outsmarting the Instincts That Make Us Overeat by Stephan Guyernet.
How can a person get off the sweet/salty food cravings merry-go-round? It seems I never reach a point where I feel "just right"
When in such a situation, usually I prefer spice but sometimes when something is too spicy, then I have to have some sweet to counter that. As a teenager, I loved sweets too but luckily I overgrew the affinity for sweets. Some of it was due to age and the other - I started ignoring icecream for hot coffee breaks with friends. I would always skip dry cakes at parties as I didnt care for it as much. I diminished my sweet tooth by leaning towards my natural inclination for spicy foods and hot beverages.
You can use neutral foods or palate cleansers like plain crackers, apple, celery and so on, to stop the whirlwind of salty and sweet. You can also try minimising the build up of this effect by limiting the portion of the food or even avoiding them by keeping track of your goals from that meal or snack. If you cant stop from eating that food, you should convince yourself that you can have the remaining another such fun time, if it is something rare made by friends. If it easy available outside, then you have to retrain yourself with less addictive foods.
Saturday, October 30, 2021
What’s the best way to stay motivated to achieve your goals?
Most of us are very good at doing what we are supposed to do for the goals but dont realise the power of obstacles and contrary choices. Every day not only doing the inventory of what you did well but also what you should not be doing, especially in cases where there is possibility to downslide or falling behind.
For example if exercise is the thing you are doing to stay healthy, you want to stay away from a deterrant like say icecream. Then your every day scoreboard should also include not giving into that hammer that punches you down.
What are you getting blindsided by? Be prepared for those with a game plan.
How do I start at well starting. I have a lot of problems with me not doing stuff. I wanna start but can't. I have the motivation but I go do it for a few minutes maybe a day but then back to bring lazy So How do I start?
Drive: The Surprising Truth About What Motivates Us
Daniel Pink in this book identifies the three elements of true motivation—autonomy, mastery, and purpose.
See if your goals and plans fall in any of these buckets. Which aspects of your goals can be reframed with a perspective of one of these elements. Which one means the most to you? Are you able to identify what doing all the stuff on the plate means to you. One I gather is that it will prevent all the pain. Going forward, once you meet the current obligations, plan for the higher goals. Being organized and staying up to date with your commitments, will leave time for higher self-actualization as mentioned in the Maslow’s Pyramid of Needs.
How does an app make your mind work for your weight loss?
Withings Body - Digital Wi-Fi Smart Scale with Automatic Smartphone App Sync, BMI, Multi-User Friendly, with Pregnancy Tracker & Baby Mode
I use Healthmate app to record my weight. It is helpful for me to look at it every once in a while to stay motivated and to continue with reaching healthy weight goal.
I also use the steps counter and calorie burned from exercises. One cool feature I love is that even walking minutes too count towards the exercise minutes when the heart rate increases.
The above help me track the movement and the weight outcome. I have used FoodPrint to calculate my macros from the food intake until I got an idea of the type of calories I was eating.
Some improvements needed - some information is provided after you lose weight in a congratulatory message which I feel would have been better if it was provided - eg about complex carbohydrates benefits.
It is important to not get too dependent on the apps that you cant maintain your good habits without them.
How do I burn more calories while sitting?
If you do strength training, then you burn calories even while you are resting too unlike cardio which burns calories only while you are exercising. Working out with dumbbells on a chair too is effective when you cannot do standing or moving exercises.
How do I stay motivated every single day
"When you realize you want to spend the rest of your life with somebody, you want the rest of your life to start as soon as possible." - Harry Burns in When Harry Met Sally.
Similarly, when you have a goal in life, you are motivated to make that happen sooner than later, especially if it is something you have control over.
There are many obstacles towards the completion of your goal. The least that can be done from your side is removing yourself as the obstacle. ‘How organizations are like slime molds’ is for companies but it is applicable to personal goals too.
There will be some obstacles that will stop you from moving. Against that uncertainty, if you still want that goal, you do want to do your best as long as you are awake. When you wake up from sleep, you want that motivation to continue through constant reminders of the vision of goal accomplishment.
Friday, October 29, 2021
What are the best ways to lose weight?
The End of Overeating: Taking Control of the Insatiable American Appetite
What works for weight loss for one might not work for another.
Still the universals are whatever you can commit to on a daily basis over the long term.
Walking is a good way. Once you start putting in the effort, to make it more effective, watching what you eat, swapping hyperpalatable foods with nutrient dense foods will show good results.
Good Luck.
Understanding the Science of Eating and Happiness
We dont have sugar by itself. Its in combination with something else eg. fat in milk for tea/coffee, milk sweets.
The author hypothesises that where our weight settles is primarily the result of motivation and availability.
Will I eventually lose weight after a broken metabolism & history of restrictive diets and binging, in which I gained a lot of fat from?
How to Heal Your Metabolism: Learn How the Right Foods, Sleep, the Right Amount of Exercise, and Happiness Can Increase Your Metabolic Rate and Help Heal Your Broken Metabolism
Broken metabolism can be fixed with increased protein in meals, portion control and few other methods. I like all points mentioned in the below article, except the frequent small meals one.
-Kate Deering fitness
— Astrabel🌼 (@Astrabel1) August 26, 2021
(Pro metabolic diet)
Still trying to wrap my head around this, but I’m starting to understand the basics pic.twitter.com/SCUj0gJ7GV
Do you change your way of losing weight? If yes, how and why? If not, why?
What got you here wont get you there
At some point in your getting healthy journey, you will have to change some things. What works at one age might not work at another.
When I was a teenager, I would do yoga but obviously not enough due to time constraints for studying and I didnt know why I had to (more from the rebel sense of when nobody else my age has to).
Late teens again busy studying. Only in the last year of undergrad, I had time to go to the gym, by then I had learned some things from friends.
From those, walking and counting my calories helped a lot. It changed my persona to a fit person. At this point in life I was doing 30 min exercise in the gym everyday.
My next level of breakthrough came when I saw an elliptical left at 60 min done. I couldnt believe that. I picked that miracle from there and lo and below I dropped a pound every alternate day and lost about 25–30 pounds in around 3 months time. Dont ask me what I was eating. I was on a losing weight high.
Later when trying to lose baby weight, I figured weekends were the culprit. The inconsistency of the weekends in diet and exercise was washing away the week’s good behavior. That was a big aha for then.
Depending on different stages in life, you will realise that you need a different tactic to get to your next health goal.
Wednesday, October 27, 2021
The Sorites Paradox
The Sorites Paradox
Sorites Paradox is all around us pic.twitter.com/dawRctlK3A
— Michael Hochberg 🇺🇸🇫🇷🇪🇺 (@HochTwit) February 25, 2018
How you cannot tell that you are gaining weight even though you check your weight everyday. How your family cannot tell, because they see you every day.
Sorites Paradox: If one removes a single grain of sand from a heap, they still have a heap. If they keep removing single grains, the heap will disappear. Can a single grain of sand make the difference between heap and non-heap? #paradox #dailyparadox #logic
— Paradox (@_DailyParadox_) October 21, 2021
This is the Sorites paradox towel.
— Agnes Callard (@AgnesCallard) July 27, 2019
(“I’ll use it one last time and then I’ll throw it out.” Rinse and repeat.) pic.twitter.com/WMyMyKm8xc
This also seems like related to Zeno's Paradox and Ship of Theseus.
Develop an interest to improve willpower
How do I stick to healthy habits (diet, discipline, exercise, and mindset) that I’ve broken for the last year?
"If my diet interest can arrange for me not to get too close to ice cream, the discounted prospect of ice cream may never rise above the discounted prospect of the rewards for dieting, and the diet interest will effectively have won. However, whenever the value of ice cream spikes above that of dieting, the ice cream interest may undo the effect of many days of restraint." - George Ainslie, Breakdown of Will
For you to be able to stick to healthy habits in diet, discipline, exercise and mindset, you should develop an interest in them. You should also devalue the things that get you offtrack.
Do develop interest in diet, discipline, exercise and mindset, keep learning more about how you can take them a notch up compared to what you are currently doing. Theres always new information and research constantly coming out. By reading about things that you want to do, you reinforce your current ways and stick to them.
Lucky for you, you can write down all the situations and things that made you stray in the last year. Collect those and put them in the DONT list and also how you will tackle them when they happen next time.
Create a dossier on all the habits, whats working, whats not working. You can then always come back to see how you stick to some goals better than others and modify it or use it for other new goals.
Reward Bundling
the re-framing of discrete sequences of choices into series
Self-Control, Discounting and Reward: Why Picoeconomics is Economics
Seems I can no longer motivate myself, what can I do differently?
You can try reward bundling. You can pair something that you already like to do with something new that you are trying to make a habit of. Most times, new habits dont catch on because we are not scheduling them, By pairing them, you are making space and time for the new activity. You are creating a stickiness and the likelihood of the new activity to be done, each time you do the already preferred one.
Tuesday, October 26, 2021
The Shift: 7 Powerful Mindset Changes for Lasting Weight Loss
The Shift: 7 Powerful Mindset Changes for Lasting Weight Loss
I know almost the basics of every subject including business, data science, psychology, and so on. How can I use all my knowledge into actions?
Its great that you know so many subjects. For it to be more fruitful, you should also be willing to telescope in and out into different subjects and do more research if needed. With that rerequisite, you could go into crowdsourced problem solving.
e.g Eli Lilly has an open Innovation Challenge.
4 Amazing Crowdsourcing Competitions that Transformed the Industry
Kaggle seems to be a good one for you, since you know data science. You can also go into user discovery study for startups.
What are the strategies for growth in business?
Based on your product and the market that you are in, you can follow the Ansoff matrix. If its an existing product in an existing market, you will go for market penetration. If it is a new product, then go for new product development. If it is an exisitng product in a new market, you will focus on Market Development.
What motivates people to want to be part of or to champion grandeur causes outside of themselves?
Margaret Heffernan in Uncharted How to Navigate the Future calls these cathedral projects where potentially insoluble questions are being solved all over the world.
“What they will find, whether they will discover anything, how long it will take, how much it will cost, and how much value will be produced: all of this is uncertain; it can’t be planned, predicted or forecast.”
CERN, the European Organization for Nuclear Research, is one of the world's largest center for scientific research. CERN is a cathedral project, a phrase borrowed from Stephen King to describe projects that are destined to last longer than life time as symbols of faith and human imagination.
For many people, finding such a purpose is important for the fulfillment of their life, leaving their stamp for a little bit longer than others.
Monday, October 25, 2021
How do I get motivated every single day?
With all things happening around you, see which area of your life can you improve. Go with the flow but also as you plan. Find buddies for things you want to get good at. One day may be your study buddy is free, then finish off school/work. If an exercise buddy is free, get together and workout. Be flexible. Enjoy the serendipity. If plans cant happen, have alternate plans.
Breakdown of Will
Breakdown of Will
"Willpower and bargaining between our successive motivational states is the fundamental that this books stands on" - R (a reviewer of the book on Amazon)
Prospect theory: Two reasons why we don’t always act rationally.
— Hendrik Schultze (@SchultzeHendrik) October 21, 2021
1. Reference points - The starting point affects the position evaluation
2. Diminishing sensitivity principle - The perceived value may be different from its actual worth
5 motivational states
Pains
Itches
Addictions
Compulsions
Optimal Behavior
"your decision at any time would depend on the state that you were in at that time."
We all have the same will power only sometimes the will is not beneficial to us. Its the will that needs to be changed.
Smaller sooner (SS) sounds like a test, while the larger Later (LL) sounds like college graduation.
SS is a battle, LL is the war.
When kids want to watch TV right away, that is hyperbolic discounting. TV is the new marshmellow.
Picoeconomics: The Strategic Interaction of Successive Motivational States within the Person (Studies in Rationality and Social Change)
Why do some people have no goals, dreams, or passion for anything?
It is possible that they are in a Hypoarousal. In the “Window of Tolerance” model, this is a freeze state.
Why is it so easy and fast to return to bad habits?
Because they are default. The path of least resistance. It takes discipline, effort and planning for good habits, atleast initially until it becomes a habit. The path to bad habit is frictionless, either smoothened by you or some one else.
Ainslie-rachlin model of self-control
Why do I occasionally get a sudden burst of motivation at night?
It is not clear if the motivation is to do something at night time or to do something in the morning.
As a kid, I would stay beyond bedtime reading school books. When my parents asked me to sleep, I would list a long list of things that I would study the next morning, so I should be woken up early. Other than any major exams, I dont think I felt the same motivation in the morning as at night.
While researching on this, I found something called Ainslie-Rachlin model of self-control, thanks to u/lexxxx
It looks like Ainsle is the person to read, to understand motivation and the breakdown of will power. It will take me a while to understand all this. Thank you for your question.
Why I feel extremely motivated at night
A Selectionist Model of the Ego: Implications for Self-Control
How do I not stay up at night? I am starting get concern with myself on this because it’s becoming a normal thing to me I am still a teenager but I do not want this thing to happen when I am all grown up!
As you grow up, even if you want to stay awake late, you wont be able to do that. :) Thats nature’s guard line there.
Set up a good morning routine like exercise, so you know, you have to get a good night sleep, so you can do your exercise or any movement practice like dance/martial arts.
Have a hitting the haystack deadline and stick to it.
Why do I still feel depressed when I maintain a healthy diet and work out every day?
I want to congratulate you on the effort and discipline it takes to maintain a healthy diet and working out everyday. Are there any stress factors in your life that you can prioritise and try to control? Reach out to your friends and family. Also find out when it is time to get professional help.
Why do I lack motivation to socialise?
Especially now more than ever (cliche since pandemic :)) people prize social interactions. If you take interest in others, you might make their day. You will learn new things and know more about the people you meet. It might make your day too.
The lack of motivation to socialise might be due to the break from pandemic or if you think it wont make a difference to others or yourself.
Why do I always wake up very tired from bed?
A sleep tracker might help. You can find out about your sleep cycles of deep, light, REM (Rapid Eye Movement). Sleep trackers can detect sleep pattern interruptions which can impair the restorativeness of your sleep. May be you will find some clue.
I have totally no motivation in life anymore. I feel tired everyday and dont want to do anything. But this is not what I want, how can I change?
Get some sunshine. Also get the sunshine vitamin D, if you are deficient in it. Moving around in your room or outdoors will help too. If you have a thing in mind that you want to start off being able to do, think of it the night before sleeping. It could start off simple as your favorite breakfast and then you get a good start for a day. As things keep getting better, more and more of the day will be present with you, to you.
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