Tag: productivity

Building Habits Is Hard—Particularly Good Habits.

Neera

Building habits is hard—particularly good habits.

How can I go to the gym every morning but can’t eat Healthy?

I have been able to nail many habits I struggled with previously, such as daily writing, morning gym, and weekly posting of the newsletter, but then there are other habits I haven’t been able to nail.

For ten years, I have been trying to reduce my sugar intake and control my weight, but I keep falling in and out of healthy eating habits.

Why?

Seems like I found the answer.

According to Gretchen Rubin, habit-building depends on how you respond to expectations. When we try to form a new habit, we set an expectation for ourselves. So it is crucial to understand how we respond to expectations.

There are two kinds of expectations:

  1. Outer expectations — meet work deadlines, observe traffic regulations, etc.
  2. Inner expectations — write daily, keep New Year’s resolutions, etc.

Our response to expectations determines our tendencies to build habits.

Knowing our tendency can help us set up situations in which it is more likely that we’ll achieve our aims. We can make better decisions, meet deadlines, meet our promises to ourselves, suffer less stress, and engage more deeply with others.

In the book The Four Tendencies, Gretchen Rubin hypothesized that to respond to expectations, just about everyone falls into one of four distinct groups:

  • Upholder
  • Questioner
  • Obliger or
  • Rebel
Image Source

Upholders

Upholders respond readily to both outer and inner expectations. They wake up and think, What is on schedule and the To-Do List for today? They want to know what is expected of them and to meet those expectations. They are self-directed and have little trouble meeting commitments, keeping resolutions, or meeting deadlines.

Questioners

Questioners question all expectations. They will meet expectations only if they believe it is justified. They wake up and think, What needs to get done today and why? They decide for themselves whether a course of action is a good idea and they resist doing anything that seems to lack sound purpose.

Obligers

Obligers respond readily to outer expectations, but struggle to meet inner expectations. They wake up and think, What must I do today? Because Obligers resist inner expectations, it’s difficult for them to self-motivate to build a habit. They depend on external accountability.

Rebels

Rebels resist all expectations and will meet an expectation only as an act of choice. They value their freedom and won’t tolerate it for anything. They wake up and think, What do I want to do today? They resist control, even self-control, and enjoy flouting rules and expectations.

You can take a quiz on Gretchen Rubin’s website to find out what is your tendency. It surely helps you know what tendency you are to figure out what measures to take to make sure you build the habit you are trying to build.

Seems like I am a rebel. I resist control. I set up routines and then break them because I get sick of them. I like waking up and asking myself What can I eat today?

It used to be the same with writing as well. I hated to stick with one niche. I wanted to write whatever I feel like. I still do. What kept me in writing and helped me develop consistency is the variety. The more varied topics I write about, the more excited I get.

I have applied the same approach to losing weight. I tried different diets. But that didn’t work. As you know, diets only want you to eat more when you come out of them. And then you gain all the weight you have lost.

I still have to find a way to build a healthy eating habits. And I think the answer lies in Identity Based Habit. I will write about it next.

Six-hour working day

Neera

We are overworked, stressed, and not living the lives we are meant to live.

Mere four hundred years ago, there were no jobs. People did what they wanted to do and earned their living by creating value in their unique way.

Then came the industrial age. Big factories came into existence, which started employing people to do particular tasks. The payout was good, so more and more people went that path.

Since then, people have traded time for money. Creativity went out of the window. People lost their unique value. More than that, they had no control over their time and hence their lives.

With all the technology, machines, and computers, we are still laboring away in our lives.

Do we need to work eight hours a day?

Why do we keep on accepting this slave labor model of the industrial age?

Swedish culture has taken a step by making a move towards a six-hour working day.

In many organizations and companies that have made the change, they’ve noticed that their staff are happier, more productive, and more creative, which proves that if the employees feel better, they’ll do better work. So it’s a win-win situation.

A case for standing up while creating

Neera

Standing desks at workplaces are becoming increasingly prevalent. Despite complaints about aching legs and strain on spines, more and more people are choosing them. The pay-off is just not in health benefits but also in productivity.

An average person sits for approximately twelve hours a day. The doctors are warning that sitting is the new smoking.

In the most clicked article on standing desks, Cia Bernales writes that she used to have tight shoulders, lower back pains, and bad posture. Now she is not slouching, walks around the office more, and is more productive.

The advice to make sales calls while standing up has been around for a long time. Now there are calls for stand-up meetings and stand-up schools.

According to Andrew Knight, Professor at Olin Business School, groups are more creative and collaborative when they work standing up.

“The participants wore small sensors around their wrists to measure “physiological arousal” — the way people’s bodies react when they get excited. When a person’s arousal system becomes activated, sweat glands around the feet and hands release bursts of moisture. The sensors pass a small current of electricity through the skin to measure these moisture bursts.

Knight and Baer found that the teams who stood had greater physiological arousal and less idea territoriality than those in the seated arrangement. Members of the standing groups reported that their team members were less protective of their ideas; this reduced territoriality led to more information sharing and higher quality videos.” 

Science News: Standing up gets groups more fired up for teamwork

“Seeing that the physical space in which a group works can alter how people think about their work and how they relate with one another is very exciting.” — Andrew Knight. 

Many artists are known to express themselves better while standing up. Violinists, guitarists, and trumpeters all perform while standing up because you are holding your instrument upright when you’re standing. You are connected, expanded, tall, wide, round, inflated, supported, grounded, and free!

Ulrike Selleck, a classical singer, says standing is the best position to create beautiful, strong, and resonant sound because you are rooted in the earth through your legs. You stand like a tree, immovable throughout the storm, or the scales or coloratura or high notes or low notes, or interminably long phrasing, swooping melodies, or intricate lyrics.

Comedians perform standing up, and artists draw and paint standing up, then why don’t writers write standing up? 

Most of us struggle to stay up with new ideas when we sit in front of the computer after a day’s work. 

Our bodies in sedentary mode give the shut-down signal to our brains.

One way for writers to unlock creativity and break out of the too-tired-to-write routine could write standing up.

I will certainly test the theory next month, writing 1667 words a day (50,000 in a month) while participating in NaNoWriMo 2020.

Where the day has gone?

Neera

You are hoping for a solid day’s work.

Brainstorming and writing in the morning, editing and polishing in the afternoon, and reading at night.

Not too much to ask for, especially when you have the whole day to yourself.

Your day starts well. You mind-map three articles and write three pages before I take the first break to have breakfast.

But things start going downhill from there.

The kitchen needs your urgent attention. Ironing is sitting in one corner staring at you. There is no milk in the fridge. If that is not enough to derail you, the sheer guilt of skipping the gym for five days in a row does it. That is it, you decide, I am going to the gym today.

By the time you come back from the gym and do all the above, it is two pm.

You settle down in front of the computer thinking, I will not get up until I finish this morning’s writing and editing and polishing.

But as soon as you open your computer, you couldn’t stop the urge to check your emails. There are a few urgent ones; it will not take me long to respond to them, you think while you frantically punch keys.

Then, quite innocently, wooed by the tempting title, you open the email from another blogger and before you know it you are devouring her writing.

Without realizing you are on the net, surfing to find a fix for an annoying technical issue with your blog.

Before you know it, the day has gone.

Now compare this to a day in screenwriter and director Woody Allen’s life.

He wakes up in the morning, opens his German Olympia SM3 manual typewriter, starts punching its keys, and doesn’t stop until he has finished all he had planned for. He then leisurely walks to his fridge, gets himself a drink and something to eat, stares out from the window for a while to gather his thoughts, and then stations himself back in front of his typewriter and type till the next break.

Consider this, in the forty-four-year period between 1969 and 2013, he has written and directed forty-four films that received twenty-three Academy Award nominations—an absurd rate of artistic productivity.

Peter Higgs, a theoretical physicist who performs his work in such disconnected isolation, joins Allen in his rejection of computers that the journalists couldn’t find him after it was announced that he had won the Nobel Prize.

J.K. Rowling uses a computer but was famously absent from social media during the writing of her Harry Potter novels—even though this period coincided with the rise of technology and its popularity among media figures.

What the network tools seem to be doing is chipping away at our capacity for concentration and contemplation.

The idea that the network tools are pushing our work from the deep towards the shallow is not new.

The Shallows by Nicholas Carr was just the first in the series of recent books to examine the internet’s effect on our brain and work habits.

William Powers’s Hamlet’s BlackBerry, John Freeman’s The Tyranny of E-mail, and Alex Soojung-Kin Pang’s The Distraction Addiction – all of which agree, more or less, that network tools are distracting us from work that requires unbroken concentration, while simultaneously degrading our capacity to remain focused.

Cal Newport in his book The Deep Work hypothesizes that the ability to perform deep work is becoming increasingly rare at exactly the same time. It is becoming increasingly valuable in our economy.

As a result, the few who cultivate this skill and then make it the core of their working life will thrive.

To do deep and meaningful work, we need to organize our lives in such a way that we can get long, consecutive, uninterrupted time chunks.

For me, it could mean locking myself up in a room with no computer, just books, a notebook, a pen, a pencil, and a highlighter.

Cherry blossoms and change of some rules

Neera

Here are the things I find worth sharing this week.

  1. My post about a scientific, fail-proof method to study and retain complex and lengthy material was introduced by no other than Tony Buzan.
  2. A note on how unforgiving and overdisciplined we have become.
  3. I have always believed that having a linear goal at every stage of life is as important as breathing fresh air and eating healthy food. You can survive in pollution and on unhealthy meals, but the quality of life is not the same. Ann Rand was an author much ahead of her time; that might be one reason she is my favorite.
  4. Creativity can be found anywhere. Even in the dog’s pooh. I have yet to see a more colorful place than Valparaiso, where residents hire street artists to paint murals on the outer walls of their houses.
  5. November is approaching fast. In three weeks and three days, many of us are going to have sleepless nights, early mornings, and social boycotts to take part in NaNoWriMo (National Novel Writing Month). An international internet-based writing initiative started in 1999 from humble beginnings where a few people got together to write a novel in a month. In 2005, it became a non-profit organization. This year over 400,000 people world-wide are expected to write 50,000 words in thirty days.

I have been participating in the initiative since 2012 and won it twice. Winning or not winning I will participate again this year to write a non-fiction book that has been lurking in the background ever-since I started this blog. You will hear about it more next month.

This week I changed some rules. First, I started posting every day (to put more pressure on me). Second, I reduced the number of things I share through the newsletter from ten to five (to reduce the pressure on my readers and myself). I thought ten new things every weekend are a bit too much for everyone. I would like to hear what you think. Drop me a line in the comments section below.

If you like this newsletter and my blog and want to support it, forward it to a friend.

How to read a complex and lengthy book and retain most of it

Neera

I am a long-time fan of Tony Buzan, the inventor of the Mindmapping technique.

In his book Use Your Head he suggests an Organic Study Method that could be applied to reading complex and lengthy material for maximum retention with minimum time investment.

The usual way to study text or non-fiction is to start the book from page one and read, reread incomprehensible areas, take a break, force yourself to go back to where you left off, and continue reading, rereading, and taking breaks until the book is finished. Then going back and revising it, sometimes multiple times, for retention and still not succeeding.

It is like starting the jigsaw puzzle from the bottom left-hand corner and insisting to build the entire picture step by step from that corner only.

The normal steps we take to solve a jigsaw puzzle are:

  • Find edges and boundary pieces.
  • Sort out color areas.
  • Fit ‘obvious’ bits and pieces together.
  • Continue to fill in.
  • Leave ‘difficult’ pieces to end (for reasons that as the overall picture becomes more clear, and the number of pieces used increases, so does the probability increase that the difficult pieces will fit in much more easily when there is a greater context into which they can fit).
  • Continue the process until completion.

Tony Buzan proposes that the jigsaw analogy can be applied directly to study.

Similar steps in reading a book would be:

For a book, it would be

1. Overview—Review the book for all the material other than the actual text such as a table of contents, illustrations, photographs, chapter headings, graphs, footnotes, summaries, and so forth Use a pen or a pencil to provide a visual aid to the eye. This stage is equivalent to finding the edges and boundary pieces.

2. Preview—Cover all the materials not covered in the overview. In other words, the paragraphs, and language content of the book. This is likened to organizing the color areas of the puzzle. During the preview, concentration should be directed to the beginnings and ends of paragraphs, sections, chapters, and even whole text, because information tends to be concentrated at the beginnings and ends of written material.

3. Inview — This involves filling in those areas still left, and can be compared with the filling-in process of the jigsaw puzzle once the boundary and color areas have been established. Major reading is not necessary as in some cases most of the important material will have been covered in previous stages. Jump over the difficult sections, leaving them for the next stage.

4. Review—This stage is to concentrate on the difficult areas. It is aided by making notes on the book itself or separately in a notebook, including making mind maps. Notes such as the following can be made in the book itself.

  • Underlining
  • Personal thoughts generated by the text
  • Critical comments
  • Marginal straight lines for important and noteworthy material.
  • Curved or wavy marginal lines show an unclear or difficult material.
  • Question marks for areas that you wish to question or that you find questionable.
  • Exclamation marks for outstanding items.
  • Your own symbol code for items and areas that relate to your own specific and general objective.

5. Continued reviewing—Apart from immediate review, a continuous review program is essential. It is seen that memory didn’t decline immediately after a learning session, but actually rose before leveling off and then plummeting. Reviewing just at the point where memory starts to fall leads to the longest retention.