Genuine Curiosity

Author Dwayne Melancon is always on the lookout for new things to learn. An ecclectic collection of postings on personal productivity, travel, good books, gadgets, leadership & management, and many other things.

 

Make 2014 The Year of Getting and Staying Healthy

What was your resolution for 2014 on New Year's Eve? It may seem like a lifetime has passed, but a couple of months ago you decided to make some healthy lifestyle changes and become a brand-new you. If all of that went out the window in week two, now is the time to get back on track. Start the spring of 2014 with a plan to be healthier and happier.

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1. Ditch the list of ailments and set the stage for real change

Make a list, check it once and discover what pain or unhealthy cycle you seem to be repeating year after year. Changing unhealthy behaviors can be difficult because those changes are attached to fears that we won't succeed or that lasting change is not possible. To demolish the fear, try this:

  • Make a list of your health concerns.
  • Next to each concern, write a few words about how you'd like to feel instead. For example, if back pain plagues you, think about how it affects you. If you have trouble walking, set a goal for being able to skip (in a meadow, why not?) without pain. Work toward your goal by talking to a specialist, or beginning a spine exercise routine from Laser Spine Institute. If you wake in pain daily, it's important to think about a way to make a change that will really take hold, such as looking up resources for minimally invasive procedures. Imagine all of the activities you could participate in again if you could walk free from back pain.
  • Begin with three health concerns on the list you made, create a scenario in writing for each like the one above, take action and get ready to experience real change.

2. Stay young by rejuvenating your diet

Try this: In 2014, I'm going to eat for life and skip the fad diets." There's a difference between establishing an everyday healthy diet and dieting. Discovering the foods that serve you best and sticking with them is easier than you think.

  • Try new things. Make your regular grocery list and leave three to five blank spaces. When you get to the store, choose three to five new fruits, vegetables, nuts, seeds, lean meats or fish that you haven't tried before. As you walk the aisles, pick from your list to create meals centered around the new food choices.
  • Stay organized. Some of the new foods you try will become your favorites. You'll want to remember how you made these dishes and how you can continue to enhance them for optimal nutrition. Try an app like Food Planner to keep your favorites fresh.
  • Fooducate yourself. Don't want to get stuck in the diet trap! Stay on top of the good and bad trends for an even keel with the Fooducate app. This app helps you understand where your food came from and whether it's a healthy choice to match your goals.

3. Keep your brain on point

A youthful mind is one that plays games. Keep your mental skills sharp and you'll be surprised what falls into place. Give Lumosity a try — their scientifically designed brain gaming program helps you:

  • Recall and organize daily improvements
  • Keep track of several concepts simultaneously without traditional multi-tasking

By the way, I have had some practice in getting back in shape lately because I'd fallen out of good eating and exercise habits in the last few years.  Since last summer I've lost over 50 pounds and gotten my vitals (cholesterol, blood pressure, etc.) back under control. I used some gadgets and apps to help with this, and will share more information about what I did and what I used in my next post.

Wonderful Day: Productivity, Jerry Seinfeld style [Updated]

I've been experimenting with a new productivity / motivational tool that I discovered the other day.  It is called "Wonderful Day," and it is an iOS app that is designed to give you an easy, in-your-face way to establish and reinforce productive habits.  It reminds me of that old adage, "How do you eat an elephant?  One bite at a time."

Apparently, this app was inspired by Jerry Seinfeld's productivity technique - very interesting.

Set a goal, create a chain

The premise is simple:  You pick a goal you want to achieve that requires persistent commitment, and you put it in the Wonderful Day app.  You decide how often you want to perform some activity that contributes to your goal (daily, weekly, etc.), and set up how often you want to be reminded / nagged so you don't forget.

Now, for each of your goals, you have a "punch card" that you use to record whether you actually did what you set out to do.  The objective is to build a "chain" of punches that advance your goal, and to keep at it so you don't break the chain.  If you stick with it, you'll get a lot done, improve yourself, and establish new habits.

My example

One of the goals I used Wonderful Day to track was to spend at least 30 minutes each day working on a specific work project.  I wanted to do this because I keep forgetting about this particular project, but I want to get it moving.

Now, the app reminds me of this project every day and I pick some element of the project and work on it for 30 minutes.  Each day I do that, I get to punch my card in Wonderful Day.  I didn't think this was rocket science, but punching that card turns out to produce a rewarding feeling.  Here are a couple of screen shots to give you an idea (these aren't mine - they are from the App Store, but I think they illustrate it very well and show a longer "chain" than the ones I have so far):

 

WonderfulDay

In the screen on the left, you see the Activities (I call them Goals in my head) and you can have as many as you'd like.  I recommend starting with no more than 5 to keep from overwhelming or annoying yourself.

On the right, you see one of the "punch cards" I mentioned.  Each dot is an interval (in this case each dot represents a day).  The green dots represent the times you did what you wanted to do, and the red dots are times when you didn't do it.

This is a pretty simple and effective way to log your progress and ingrain habits into your daily life.  I think the Wonderful Day app is a novel approach to getting things done, and worth a look.

If you try it out, let me know how it works for you.

[Updated] Beeminder - put your money where your mouth is

How many times have you said you were going to do something, then seen your commitment evaporate?  I know it's happened to me.  In the past, I've written about how to overcome procrastination, how to turn to coaches and other 3rd parties to help keep you on task, etc. But what about online tools to help keep you on track?

Recently, I was contacted by the creators of an interesting productivity service called Beeminder and I was intrigued enough to give it a try. Beeminder is an innovative approach to help you commit to specific goals, and stay focused on them. What’s the secret sauce? If you don’t do what you said you’d do, it will cost you money. In other words, it creates accountability by getting you to put your money where your mouth is.

The premise is pretty simple:

  • You decide on a goal and commit to it.
  • You decide on a dollar amount as a "penalty" you'll pay if you don't meet your commitments.
  • You agree to Beeminder's "contract" (including an "I promise not to weasel" clause) and commit to your penalty amount. Right now, looks like $5 is your only choice - I suspect that will change at some point.
  • You use Beeminder to track your progress.

Beeminder tracks daily progress against your goals to help you monitor whether you are on track or not.  You can report progress via email, text message, or directly on the site.  You also receive daily email updates from Beeminder to let you know whether you're on track or not.

Follow the Yellow Brick Road

In tracking progress against your goal, Beeminder has a very good visual helper that I like a lot.  They call it the "Yellow Brick Road" and it is the sweet spot of progress against your goal - here is a sample of my graph (at right).  If you want a better illustration, check out the example from the Beeminder site.

Beeminder GCBlog

In my case, my commitment is to blog 4 times per month (I know some of you have noticed how occasional my blogging has become, and I want to change that).  I also have my own internal guidelines about what it means to "blog" 4 times a month - for example, I'm talking about original content (not reposts), and the posts need to be long enough (I don't have a hard guideline on post length - but I know it when I see it).

I've established daily milestones toward a weekly blog post, and my goal is to stay within the bounds of the yellow line (my Yellow Brick Road) or above it, which means I'm ahead of my goal.  If it falls below the yellow line, I have a short amount of time to correct it, or I pay my penalty (in this case $5) to reset my goal.

The effect is cumulative, too - the first time you miss your goal, it costs what you committed originally, but each time you fall off the path, the price goes up - very motivating. Here is the formula for increases, per the Beeminder site:

What exactly is the exponential fee schedule for subsequent derailments?


Going off your yellow brick road the first time costs nothing, the second time (if you chose to unfreeze after the first attempt) it costs $5, the third time it costs $10, then $30, $90, $270, $810, etc. In general, the cost of going off the road the ith time is:

Formula beeminder

You can chicken out at any time, of course.  Which leads me to the next point...

It's free if you stay awesome

One cool thing about Beeminder is that it will cost you nothing if you meet your commitments - you only pay when you fail to do what you said you'd do, at which point you have to pay to reset/restart your goal.  I think this approach is pretty cool - they provide a great tool to help you track your progress, and it stays free if you adhere to your plan.  Mess up, and you pay the site's owners - yep, they reap the rewards if I don't do what I committed to, which is a fascinating business model.

A lot of thought has gone into this approach, from what I can tell - there is a good overview about Beeminder on the site that goes into a lot more detail, and I suggest you read it if you're considering using Beeminder.

On Goals and tracking

You can pick just about any general goal, but I encourage you to think about what daily progress looks like, as Beeminder expects you to check in daily.  They provide a bit of guidance on this on the site, as well as some specific guidance if you want to use Beeminder to track weight loss.  More on that, plus general information about the approach and "akrasia" are detailed on the Beeminder blog, in the post "The Magical Widening Yellow Brick Road."

Update: I was having trouble figuring out how to effectively track my goal, which has a weekly "deliverable" rather than a daily cadence. I just spoke with one of the Beeminder founders and he pointed me at a great blog post on that very topic: Chunky Time! - it's a must-read if you have a "chunky" kind of goal.

Give it a try

If you need a little help overcoming procrastination, or some extra motivation to keep you focused on your goals, I recommend taking a look at Beeminder.  I think it provides an interesting, innovative, and motivating method to help you get more done.  You'll know whether I succeed or not - it will be measured in blog posts per month.

If you try Beeminder, let me know how you fare!

Get It Done, by the book

The other day I got my hands on Stever Robbins' book, "Get-It-Done Guy's 9 Steps to Work Less and Do More (Quick & Dirty Tips)," which is a great collection of tips & tricks to be more productive.

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When I picked up the book, I was wondering how this aligned with David Allen's "Getting Things Done."  Turns out it's very complementary - GTD is focused mostly on how to collect, capture, and organize the things you want to do so you can pick your activities based on context, energy, importance, etc - you still need that, even with Robbins' book.

So what is Robbins' book about, then?  While it does have some overlap in terms of defining life goals, priorities, and "purpose" stuff, much of Robbins' book deals with tactics to help you free up more time to be productive - how to overcome procrastination, how to get better at saying "no," how to block out distractions so you can focus, and those sorts of things.

Practical and fun to read

Robbins' style is very conversational, making it an easy read.  He also has a lot of quirky stories and memes going on (hint: zombies abound).  In the midst of the quirkiness, there are a lot of sound ideas - and he illustrates them with stories from his life.  For example, there is a section on "baby chunks" which is a strategy to break daunting tasks down into smaller, more manageable pieces.  He discusses how he used this approach in writing his book, and I found it easier to understand the techniques involved because of this concrete example.

Likewise, he illustrates most of his concepts with real stories you can identify with (except for the zombies, of course).

So, you may be wondering, "What are the 9 steps?"  Let me fill you in:

  • Step 1: Live on Purpose, deals with identifying you top-level life priorities;
  • Step 2: Stop Procrastinating, offers tips to get your butt in gear and do the things you're avoiding;
  • Step 3: Conquer Technology, which helps you figure out ways to prevent technology from hijacking your productivity, as well as how to use technology to help you get through your tasks more quickly;
  • Step 4: Beat Distractions to Cultivate Focus, is perhaps my favorite chapter, and it deals with how to establish an environment / habits that will help you focus more (you might also want to look at my post on how to focus in a cubicle environment, if you have trouble focusing on your tasks);
  • Step 5: Stay Organized, which helps you implement systems to support a more organized life;
  • Step 6: Stop Wasting Time, which is mostly about how to identify your leverage points - the 20% that's most important in your 80/20 life;
  • Step 7: Optimize, which has some very interesting tips to help make time-consuming or mundane tasks more efficient, and even "outsource" them to others if you can;
  • Step 8: Build Stronger Relationships, which is about doing the care & feeding of relationships to make your life more meaningful and create a network that can support your efforts when you need help;
  • Step 9: Leverage, which is partially about automating things to give you more power over getting them done, but also a lot about how to use your skills to their best advantage to increase your personal value.  Leverage is also about how you can tap into the strengths of others to move past your own limitations.

In summary, I got a lot out of this book and found it to be very practical.  Through this book, I also discovered the "Get-It-Done Guy's Tips & Tricks" site, which is loaded with great ideas.

If you're looking for a good way to refocus your energy on being more productive, you won't go wrong with this book.

Job Seekers: Are you Defiant?

A couple of months ago, my friend Rajesh Setty sent me a copy of his latest (free!) eBook, "defiant! Practical Tips to Thrive in Tough Times."  I've been a little sloppy in my GTD habits lately, so I just got around to reading it on a flight this morning.  Now, I regret not having read it sooner!defiiant cover

This book is a compilation of wisdom, insights, best practices, and more from Rajesh and 51 other people to help you deal with the economic conditions we're facing, and is particularly relevant if you are out of work, looking for different work, or think you might be out of work soon.

The core question

The core of this book is shifting your mindset and attitude to change how you approach getting the results you desire.  In Rajesh's words, the secret is this:

  • Stop asking, "How can I find the next opportunity?"
  • Start asking, "“How can I become an OPPORTUNITY for someone else?”

Here's his color on the importance of that shift:

If you want to create a REAL opportunity, you need to create a compelling offer for
your prospective employer.

  • Do they see you as another person scrambling for  a seat? If so, then you’ve been defined as someone  who wants to take something scarce (employment)  from them.
  • Do they see you as someone who offers them opportunities? Will your presence in the job create new opportunities, expand possibilities, or solve a current headache that keeps them up at night? If so, you’re giving more value than you’re asking for.

Very good advice.

A roadmap for finding your next gig

This is more than mental Jedi mind tricks, though.  This book takes you through a step-by-step process to get through the process of finding creating your next opportunity.  Everything from getting your mind "right," to dealing with uncertainty, to getting help (the right way), tapping into your network, finding a mentor, and more.

More importantly, there are a bunch of proven tips from a bunch of folks with experience we can all learn from. Perhaps most important is that this book will help you create a plan.  And not just any plan - your plan.

As I mentioned, if you're looking for a new job or expect to find yourself doing so, you owe it to yourself to really study a copy of Rajesh Setty's free eBook, defiant!