Saturday, January 28, 2017

View your Stuff!

Okay, so my Kanban board has a few "Eat that Frog" tasks on it. Those are not so fun and/or have many steps until finished.

 I attacked one of those "Frogs" yesterday. I took out all my shoes, cleaned the storage shelves and closet, gave shoes I've had for a long time to a needy family and polished all the shoes before putting them back.

Now, I have a rule that I have to wear every pair I own at least once in the next six months or the ones not worn are out of there!

My next frog is doing the same clearance with my clothes. That is much more difficult because I have two closets full. Actually, two closets and a hanging rack. Ummm, plus the jackets hanging on the door...

It is important to look at your stuff at least once a year. Every little thing. And evaluate how much you USE them, not how much they cost! (For inspiration, watch a TV show about hoarding and Messies!)

What are your frogs? When are you going to get started doing them?

How the Best get Better

One of my special interests is reading research on mastery and improving personal competence. There is a lot of literature out there and one book by K. Anders Ericsson explains the importance of deliberate practice. He claims that talent is overrated and each of us determine our potential, in other words, potential is not set in stone. If we keep working, our “potential” gets greater.

Purposeful, deliberate practice
Deliberate practice is purposeful practice that knows where it is going and how to get there.
The right sort of practice carried out over a sufficient period of time leads to improvement. Nothing else.
Increase in the amount of time devoted to training, combined with a growing sophistication of training techniques leads to improved results.
Research has shown that, generally speaking, once a person reaches that level of “acceptable” performance and automaticity, the additional years of “experience” don’t lead to improvement. Automated abilities gradually deteriorate in the absence of deliberate efforts to improve. You have to push yourself to get better.
 Purposeful practice has several characteristics that set it apart from what we might call naïve practice, which is essentially just doing something repeatedly, and expecting that the repetition alone will improve one’s performance.
 Purposeful practice is much more deliberate, thoughtful and focused. It has the following characteristics:
- Deliberate practice involves well-defined, specific goals and often involves improving some aspect of the target performance; it is not aimed at some vague overall improvement.  It knows where it is going and how to get there. Developing a plan for making a series of small changes that will add up to the desired larger change is the key.
- Purposeful practice has well-defined, specific goals. For instance, “Play the piece (or section) all the way through at the proper speed without a single mistake three times in a row” if you are a pianist; “Learn to type at 75 words per minute with no mistakes.”.
Without such a goal, there is no way to judge whether the practice session has been a success. A well-defined, specific goal, broken down into baby steps if necessary, plus a plan: What exactly do you need to do to … (play at performance tempo/play three time without a mistake, place the golf drive 5 times to the right…) What exactly will you do to get there? You will need to figure out what is preventing you from reaching this goal.
The key thing is to take that general goal – get better – and turn it into something specific that you can work on with a realistic expectation of improvement.
- Purposeful practice is focused. You seldom improve much (if at all) without giving the task your full attention with conscious actions. You must concentrate on the specific goal for the practice activity so that adjustments can be made to control practice.
 - You need feedback from someone – yourself, your teacher, your friend, a recording, a colleague or a parent. You have to 1) know when you are doing “it” right and, 2) you need help to find out how to do “it” correctly if you are wrong. Simple, direct feedback after every attempt – correct or incorrect, success or failure is important. “How many times did you play/type/do it correctly?”

- Purposeful practice requires getting out of one’s comfort zone. This is perhaps the most important part of deliberate practice. Most students show no signs of ever pushing themselves beyond what is familiar, comfortable and relatively easy. Actually, most adults don’t either!
This approach just doesn’t work.
This is a fundamental truth about any sort of practice: If you never push yourself beyond your comfort zone, you will never improve. Playing the same set of songs in exactly the same way over and over again may accumulate many “practice” hours, but will never lead to mastery and unconscious excellence. Hitting a few balls is fun but won’t help you improve. Typing with two fingers may “work” but your typing takes much longer.
That’s a recipe for stagnation, not improvement.
Getting out of your comfort zone means trying to do something that you couldn’t do before. It means constantly trying things that are just beyond current abilities. It demands near-maximal effort, which is generally not enjoyable. Finding ways around barriers is one of the keys to purposeful practice.  It is surprisingly rare to get clear evidence in any field that a person has reached some immutable limit on performance.
People more often just give up and stop trying to improve. It’s comfortable this way.
Maintaining the focus and the effort required by purposeful practice is hard work, and it is generally not fun. Some people are able to motivate themselves anyway. Most don’t and never reach their full potential. 
But it’s important to remember that the option exists. If you wish to become significantly better at something, you can.
The goal is not just to reach your potential but to build it, to make things possible that were not possible before. This requires challenging homeostasis – getting out of your comfort zone -  and forcing your brain and your body to adapt.
This is how the Best get Better: goal-oriented hard work that doesn’t stop. Michael Phelps wrote in his book that he NEVER missed his workouts at the pool unless he was injured. Even then he rode the stationary bicycle, the most boring activity in the world according to him. Zappos’ CEO Tony Hsieh writes in “Delivering Happiness” about passionate engagement and customer oriented company culture.

Most people think that successful people were lucky or that opportunities just fell into their laps. What they don’t know is the bone-breaking work put into being a success, however you define it.

I’ve been using my personal Kanban board to improve my organization skills and get procrastinated tasks DONE. It’s fun working with the board yet the tasks remain unattractive. That’s when I can really test my ability to leave my comfort zone and use the technique of breaking obnoxious tasks into smaller chunks.



Saturday, December 3, 2016

The Butterfly Effect

Each year, when January 1st rolls around, people resolve to stop smoking, start exercising, get more sleep, get more done, stop procrastinating, eat more vegetables, and (insert your favorite perennial goal here).

And, here we are in December again, racing around (or maybe not?) with Xmas stress, getting “just this last thing” done.

What if this New Year, you just don’t give up? What if you stuck to your New Year’s resolutions until they become positive habits, and then become an even better version of YOU.

Regular training (carrying out your resolution) leads to changes in the parts of the brain that are challenged by the training. The brain adapts to these challenges by rewiring itself in ways that increase its ability to carry out the functions required by the challenges.

But the cognitive and physical changes caused by training require upkeep. Become irregular or stop training all together, and they start to go away.

The reason that most people don’t possess extraordinary capabilities isn’t because they don’t have the capacity for them, but rather because they are satisfied to live in the comfortable rut of homeostasis (same ol’ same ol’), and never do the work that is required to get out of it. They live in the ho-hum world of “adequate”. We learn enough to get by in our day-to-day lives, but once we reach that point, we seldom push to go beyond ‘good enough’. We do very little that challenges our brains to develop new gray matter or to rewire entire sections.

It’s comfortable that way.

Doing the same thing over and over again in exactly the same way is not a recipe for improvement; it is a recipe for stagnation and gradual decline. Unless you are doing things specifically designed to improve, trying harder will not get you very far. Willpower will drift away.

Yet it’s important to remember that the option exists. If you wish to become significantly better at something, you can. If you want to lose weight and keep it off, never give up. Do you want to become really good at golf or tennis? Find a coach, do what he says, and practice a lot. Never give up.

The goal is not just to reach your potential, but to build and extend it, to make things possible that were not possible before. This requires challenging homeostasis – getting out of your comfort zone - and forcing your brain and your body to adapt.

Remember the Butterfly Effect, which is the idea, that small causes may have large effects.

Get out there and beat with your wings. Just don’t stop.

Reading Suggestion:  ‘Peak’ by K. Anders Ericsson


Saturday, November 19, 2016

The Importance of Being Patient

FRUSTRATION HAPPENS. 
Every morning, noon, and night there are plenty of good reasons to be impatient. Another long line. Telemarketers. A goal isn’t materializing “fast enough.” People don’t do what they’re supposed to. The car in front of you is driving too slowly. The line at McDonalds is long and the lady at the cash register is slow. Rejection. Disappointment. How are you going to come to grips with it all? 

You can drive yourself wild, behave angrily, feel ill-treated, or try to force your will upon others -- all self-defeating reactions that alienate people and bring out the worst in them. 

Or, you can learn to transform frustration with patience.

Impatience is a central component of impulsiveness. Impatient behavior relates on decision-making tasks to changes in connectivity within the brain’s frontostriatal circuitry. Study results suggest that impatience can result from (i) disregard of future outcomes and/or (ii) oversensitivity to immediate rewards, but it is not known which of these evaluative processes underlie developmental changes. That is, impatient people are less aware of how their present behavior influences the future, especially in younger people.

Impatience is a feeling of agitation and intolerance triggered when your needs aren’t met; it’s tied to an inability to delay gratification. We’ve become accustomed to immediate results. Emails beam across the globe in seconds. Moms text messages to their kids to come in for dinner instead of calling from the front door. You can get the temperature in Bangkok or the Maui surf report with a swipe of the finger. Despite the digital age’s wonders, it has propagated an attitude with low tolerance for aggravation --not just when you accidentally delete a computer file, but in terms of how you approach relationships with others and with yourself. Without patience, you turn into your own (and others) worst taskmaster.

Patience doesn’t make you a doormat or unable to set boundaries with people. Rather, it lets you discern the situation to get a larger, more calm view to determine appropriate action.

Emotional Action Step: Self-Awareness

Try to practice self-awareness in those moments where you feel the greatest need for patience.
  • Pay attention to what arises in you
  • Notice where you feel the stress
  • Listen to your thoughts
  • Take note of your emotions
  • Which need is not being met at this time?
Emotional Action Step: Practice Patience In A Long Line
To turn the tables on impatience, find a long, slow-moving line to wait in. It might even “find” you! Perhaps in the grocery store, bank, post office, on the highway to work. Here’s the key: Instead of getting irritated or pushy, which taxes your system with a rush of stress hormones, take a breath. Breathe out slowly. Repeat. Tell yourself, “I’m going to wait calmly and enjoy the break.” Meanwhile, try to empathize with the overwrought cashier or sluggish employee. Smile and say a few nice words to the harried people in line. Use the time to daydream; take a vacation from work or other obligations. Notice the stress release you feel, how your body relaxes. Lines are an excellent strengthening ground for patience. To reinforce this asset, remain standing in as much as possible.

Practicing patience will help you dissipate stress and give you a choice about how you respond to disappointment and frustration. When you can stay calm, centered and not behave rashly out of impatience, all areas of your life will improve. Patience is really more of a skill—one that can be learned yet needs constant nurturing.


Regardless of what other people do or think, you have a choice in how you allow it to affect you. Your mind may leap to negative perceptions and reactions, your body may almost certainly register a response, but you are the source of it all. Ultimately you can tap into your stillness, your special peace.

Om...


Bildergebnis für om

Thursday, October 20, 2016

Steps to Real Awesomeness

Pick Your One Thing

Most of us overestimate our awesomeness. And, if we are lucky enough to get competent feedback, we feel defensive.

Maybe we should be thankful.

To become your “Best Self”, you need people who are aware of your weaknesses or bad habits and are willing to help you view a potential blind spot.

Once you get the truth, what do you do?

Prepare a hierarchy list of behaviors you would like to improve. Take a piece of paper and draw a line down the middle. One the left side, put down all the skills you want to improve. On the right side, on a scale of one to ten, write down (for each skill) how much more awesome your life and/or work would be if you really improved at it.

Then start with the skill sporting the highest number and get to work. Get books, get help, get a coach, take a seminar… Do everything you can think of to improve just this One Thing.

Years ago, I did this with procrastination and I worked on this one thing faithfully. Now, I rarely, if ever, put things off.  If I do, it is a strategic decision and has everything to do with priorities.

Now, I am working on Emotional Resilience.  If someone insults me or treats me badly, I am learning to let go of it. I don’t want to drag the bad feeling with me all day and evening. I don’t want to lose sleep because of it or wake in the middle of the night with “the perfect retort” I should have shot back.  If it isn’t something I need to resolve like a conflict with family or at work, it needs to be out of my life.

What is your ONE THING? What are you going to do starting today to make you splendid in this skill? Imagine how your life is when your are awesome at this ONE THING. Practice daily!! Don’t give up. Excellence is not inborn. You earn it through daily practice.

Plan what you are going to do toward this goal every day. Jump out of bed each morning, raise your arms up toward the sky and say:

“Today I’ll work on getting excellent at my ONE THING!”

And then do it.


Sunday, October 9, 2016

Compensating Unmet Needs


Compensating Unmet Needs

It’s been a long time since I wrote in this blog. Not that nothing was going on. TOO much was going on!

I went over to Florida to sign at the closing of my house. The evening before the closing, I was informed that the lady buying the house hadn’t gotten her (second!) mortgage after all. So I waited for two more weeks, the lady finally got her mortgage but I had to leave before the closing. So I spent several thousand dollars for plane fare and food, and to live in hotels for, well, nothing. I could have done the closing from Germany.

Back in Germany, I started a very intense period of seminar and piano teaching, leading up to now. Add two courses in painting to that. Too little fitness training. It was exhausting! Who was it who said to downsize too many activities so life could be fully savored? Oh, was it I?!

In between all that, I proofread my newest book and was amazed at the mistakes still in it. I did this three times but still there were mistakes! Even some new ones! Now, my publisher informs me that she has sold the business and the new owners have decided to put off the launch of the book until March 2017! It's been at the publishers since 2011 and they are putting off the launch!! I'm flabbergasted!

I ordered a Murphy bed to sleep in when my airbnb guests use my bedroom. It finally came and I finally found someone to put it together. Five hours later, the bed was together but the bed “door” or flap didn’t fit snugly into the frame. I can’t send the bed back so now I’m trying to organize the repairs. Wouldn’t it be lovely if things fit the way they should?

To prepare for the new bed, I needed to clear out two metal shelves full of seminar materials and books. Some courses I haven’t given in years yet I hadn’t “gotten around to” downsizing the materials – that is – throwing the junk away. I had papers and books everywhere, which made me feel uncomfortable and slightly anxious most of the time. I put the two shelves into the kitchen and filled them with present seminar materials and cooking equipment. Now I have the most intellectual kitchen going!

I’ve joined Weight Watchers to get help in downsizing my kilos. Now I look at food and say “No, that is 17 points (Big Mac). I only get 30 all day".  I realized that stress eating was going to get me into trouble and I needed help with the journey to my healthy weight or I’d end up with diabetes like the rest of the women in my family. I’m good at not spending more than I have so this system fits right into that strength.

It’s funny how we compensate unmet needs with unhealthy behavior. Why can’t it be “I am feeling stressed out tonight. Think I’ll chomp into a crunchy cucumber.”??!

The Austrian psychologist Alfred Adler (1870-1937) found that if a person feels inferior, or weak, he is likely to try to compensate to hide the weakness, by doing something else really well. Well, I snack "really well" in the evening. And eat cookies "pretty well" during the day. ;-)
Basic Human Emotional Needs
Here are some of the basic human emotional needs expressed as feelings. While all humans share these needs, each differs in the strength of the need, just as some of us need more water, more food or more sleep.
One person may need more freedom and independence, another may need more security and social connections. When a person's natural emotional needs are met, healthy behavior naturally follows.
In various degrees, each according to his or her own unique nature, we each have a natural emotional need to feel:
accepted
acknowledged 
admired 
appreciated
approved of
believed in
capable 
cared about
challenged 
clear (not confused) 
competent 
confident 
forgiven
forgiving 
free 
fulfilled
heard
helped
helpful
important 
in control
included 
listened to 
loved 
needed 
noticed 
powerful 

The positive sides of compensation 
Compensation works as a coping strategy that can cover up real or imagined deficiencies. While negative compensation can make problems even worse, positive compensation may help a person overcome personal difficulties. If compensation is dealt with in a healthy manner it can be a positive and valuable force, thus leading to personal growth. In such cases compensation, and the coping strategies aimed at achieving personal goals, could be of great value both for the individual and for society
Too much of anything is a false fix for unmet needs. You need to find out 1)what do you need but aren't experiencing and 2) find healthy ways to meet that need.
Now, I’m sitting in my hotel room in Hildesheim, relaxing after breakfast. It’s time for a break. This little town has a few sights that I’ve wanted to see for a long time. In the end, it wasn’t as spectacular as expected, yet nice. Later, I’ll drive to Worpswede, an artist’s village close to Bremen. There, I’ll take part in a painting course for five days and rejuvenate after the past months.

And reflect on ways to ease my perceived stress with other ways than unhealthy ones. ;-D


Saturday, September 3, 2016

The Three Levels of Clutter


Convinced your clutter is the result of your own sloppiness, laziness, or incompetence? Not true! Thinking that way inaccurately puts the blame and shame on you—and prevents you from finding the right solution. Most people desperately want to get organized, but are held back by hidden obstacles they don't understand. Clutter is actually caused on three different levels.

Level 1: Technical Problems

All messes can be attributed to at least one technical problem. Technical problems are simple mistakes in your organizing system that can be as easy to fix as changing a light bulb.Try these solutions.

Items Have No Home

Simply put, you can't put things away if there's no place to put them. If items are piles all over the place, it is likely that you never designated a particular spot for them. In other words, the item has no "home."
Solution: Take the time to assign each item a single, consistent home, e.g. hats always go in this basket; scissors always go in this drawer. Label everything so you'll always remember where it belongs and easily find it when you need it.

More Stuff Than Space

If your closets, drawers, cabinets and shelves are all packed full—and you still have lots of surface piles—you've got more stuff than storage space.
Solution: You've got two options: (1) Lighten your load, or (2) Add more storage space. Make sure you're using the space you do have as efficiently as possible. Find hidden pockets of storage between cabinet shelves spaced too far apart, under the hanging clothes in your closet, on the insides of closet doors. Maximize vertical wall space and look for dual function furniture (end tables, coffee tables and ottomans) items that feature storage.

Storage Is Inconvenient

Is it too much of an ordeal to put things away? If you have to go climb a ladder, move a piece of furniture out of the way, or cross the length of your house just to put something away—you'll never do it.
Solution: Store things where you use them to make them easily accessible. For example, if you do your bills in the kitchen, store your financial files and calculator there, not in the spare bedroom upstairs. Look for where your piles are and create storage there.

Organizing Is Boring

Lets' face it—organizing and putting things away everyday is a dull, repetitive chore.
Solution: Make it more appealing and fun by adding a sense of personal style. Get containers you love instead of withering baskets, broken-filing cabinets and leftover moving boxes. Don't underestimate the power of pizzazz—it can make a big difference in whether you feel inspired to use and maintain your organizing system.

Level 2: External Realities

These are environmental forces that limit how organized you can be. Recognizing them empowers you to address the true source of the problem, and stop feeling like there's something wrong with you. Identify the source(s) of your disorganization and use the solutions below to put them into perspective.

The "Other" Person

There's nothing more frustrating than having your organizing efforts undermined or disregarded by someone you live or work with.
Solution: Whether it's your spouse, child, roommate, co-worker, or employer, appeal to their own priorities by finding out what the clutter is costing them—your spouse may hate being late for work everyday, your child may be frustrated by losing game pieces, your boss may be embarrassed in front of visiting clients. Design systems together so you both have ownership—and they'll be more motivated to put things away.

An Unrealistic Workload

Running a home, taking care of kids, helping your aging parents, and holding down a job are huge responsibilities. If you're trying jam 20 hours worth of tasks into a 10-hour day, it's going to be nearly impossible to stay organized. Who has time to clean up?
Solution: Track yourself for a week, noting everything you get done, as well as what you don't. Then take a hard look to see what tasks on your list are superfluous. If everything must get done, get help. Consider delegating tasks to other family members, or hiring an outside service.

Speed of Life/Technology

Technology has sped up the pace of life, allowing us to work faster, learn more, do more, and be reachable 24 hours a day. It's easy to get caught up in the frenzy of pursuing every opportunity, but perpetual motion will burn you out.
Solution: Apply the brakes from time to time, and be willing to say "no" occasionally. Just because emails and calls arrive instantaneously, doesn't mean you need to answer them immediately. Don't be afraid to turn off the ringer on your phone, or the message alert on your email, and slow down to keep your life in order and calm.

During Transitions and Life Changes

Each time we go through a major life change (getting married or divorced, moving, having a family, switching careers, starting a new business, going back to school,) we experience a breakdown of our organizational systems. It's inevitable—we are dealing with a new set of realities—and it takes time to process the information and to actually see what there is to organize.
Solution: Wait for things to settle a bit, so you have a clearer idea of your new priorities and needs, before setting up any new organizing systems.

Limited Space

Living or working in a tiny home or office with little storage space will challenge even the most organized person. If you are already down to just the essentials—and have utilized every square inch of space—you may have simply run out of room. Trying to store more things than is physically possible will only increase your frustration.
Solution: If the needs of your (growing) family or (changing) job have increased, it may be time to look for a bigger space. Until that's possible, use an off-site storage facility to hold off-season items, memorabilia, and other items you don't need to access daily.

Level 3: Psychological Obstacles

Hidden internal forces may be pulling you towards disorganization—no matter how much you crave control! You may be subconsciously sabotaging your organizing systems and holding yourself back. If you see yourself in the categories below, try one of the solutions to get started.

Need for Abundance

Did you grow up with scarce resources and feel like you never had "enough" (money, clothes, food, attention, or love)? If so, possessing large quantities of stuff now, as an adult, is probably comforting. It gives you a sense of fullness, comfort, and security while the idea of a spare, clutter-free environment makes you feel anxious and empty.
 Solution: Instead of fighting your personality and forcing yourself to throw things out—try celebrating the abundance by organizing everything you own. Once everything is accessible and orderly, it may be easier for you to see what's truly excess and part with items bit by bit. No matter what you'll have the chance to enjoy your belongings, instead of feeling lost under them.

Sentimental Attachment

Do you get so emotionally attached to objects, it's hard to get rid of anything—even if you don't use it anymore? When items symbolize a part of ourselves, a time in our lives, or people we knew, it can be tough to let go. Saving some items is fine, but if you save everything—you won't be able to enjoy any of it.
Solution: Limit how much you keep for sentimental reasons and hold on to only the most important 20 percent in each category: kid's artwork, old clothes, etc. Make letting go of the rest easier by giving it away to a friend or charity. Remember, you can still own all of the memories of your past without holding onto every physical reminder of it.

Conquistador of Chaos
Some people keep their lives or spaces disorganized because they love the thrill of coming to their own rescue and seeing their way through almost impossible situations. Often, people like this grew up under challenging circumstances and more so than anyone know how to handle a crisis. Actually capable of setting up wonderful organizing systems, they are always dismantling them and starting over-in search of an even better solution.
Solution: Instead of constantly rebuilding your organizing systems, direct your talents to a new challenge. Learn a language. Become a better parent. Get involved in your community. Put those expert-problem solving talents to better use than living in constant chaos!

Thriving On Distraction

Clutter can serve as a wonderful and convenient distraction from life's more complex challenges. In other words, as long as you have a closet to clean or a stack of papers to sort, you can avoid thinking about more perplexing problems.
Solution: If you are using clutter to distract yourself from bigger problems, search for a more direct way of coping with major stress. Reach out to a friend or professional who can help you sort out the real issues you're avoiding, and then you'll begin to enjoy your orderly home again.

Need for Retreat

If your disorganization gets so extreme that you won't let anyone into your home or office, or if you frequently turn down social invitations to spend all your time "organizing" and "re-organizing" your stuff, consider whether you are using clutter as a protective shield—a way of insulating yourself from the outside world. It can be okay to want some private space, but living in that chaos may increase your anxiety level.
Solution: Don't organize your whole space all at once. Go slowly. Start by creating one clutter-free room in which you keep nothing but items you use and love. If the experience feels good, create another room like that, then another. Remember, an organized work or living space is a much nicer "retreat" than a cluttered one.

The hardest part of organizing is maintaining your hard work. So try not to make it seem like work. Establish a regular time of day when you spend ten minutes straightening up, and get the whole family involved—create a "declutter playlist" and pump it while you all put away your things.

Source: Oprah.com




























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