Spiritual Balance – Week 42: Get Inspiration

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Just as our body needs food and nutrients, our mind needs inspiration. We usually get that inspiration from being exposed to new experiences, information and stimuli. The more we work in our comfort zone of the things we already know and the routines we already master, the less our minds are challenged, inspired and nurtured.

Seek out new experiences that challenge your existing beliefs. Nurture your mind. Get inspired and work hard for new insights, instead of being dulled by passive consumption.

Treat yourself with a new stimuli every day. Opt for active experiences and information over passive consumption. Active stimuli are those that you need to process and work for like learning a craft. Passive Stimuli are those that you can mindlessly consume like watching TV.

Ditch your TV (we did that many years ago and never regretted it), delete your computer games, limit your social media times.

Instead seek experiences that extend what you already know, push your boundaries and challenge your comfort zone.

There are many ways to stimulate and inspire yourself. Pick a few and make time for them. Pick a fixed time in your day or week that is devoted to those experiences and inspirations to make sure you prioritize them.

Reading – Read a non-fictional book about an area that interests you, or even a completely new topic. Read a chapter every day and reflect on it.

Learning a craft – Learn a new craft or a new hobby. Push yourself to learn and grow all the time. Maybe your job provides those opportunities, if it doesn’t, either seek out new challenges in your work or find them in your personal time.

Pursuit of mastery – Push for mastery in something that you are passionate about. Find something that excites you long-term and go deeper and deeper, exploring the core ideas and concepts (for me it’s my martial arts journey that kept me exploring and discovering for over 25 years now).

Different perspectives – Talk to interesting new people and try to understand their views. This is not about talking to the same people you already know and meet all the time. Those are often echo chambers, only confirming what you already believe. Rather seeks out new perspectives and opinions and reflect on them. Avoid negative people though, they are not worth the negative impact they will have on you.

Seek surprises – Expose yourself to situations that surprise you. Travel, seek out new experiences. Change your context and challenge your frameworks. Break complacency whenever it creeps up.

 


Did you like this article? Want to read more?

I will keep posting articles here and I have them lined up way into summer 2020. However if you want to get it all in one comprehensive, structured, and grammar-checked (!) view, check out our new book:

 

Put on your oxygen mask first - book cover

Put On Your Own Oxygen Mask First

A practical guide to living healthier, happier and more successful in 52 weekly steps

By Alfons and Ulrike Staerk

ISBN 9781077278929

Find it on Amazon: Paperback, Kindle

 

If you like what you’re reading, please consider leaving a review on Amazon. If you don’t like it, please tell us what we can do better the next time. As self-published authors we don’t have the marketing power of big publishing houses. We rely on word of mouth endorsements through reader reviews.

Spiritual Balance – Week 40: Simplify and Declutter

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We already talked about focusing on your priorities, cleaning up your calendar and inbox and decluttering your workspace. Let’s now take a broader stab at simplification and decluttering.

Simplify and declutter. Do it quick and radically, it will develop inertia. Don’t limit decluttering to your physical space, do it everywhere. Don’t fill up the empty space with new stuff.

Simplification helps you be you more relaxed, in the moment and happier because you are distracted by fewer things. There’s less stuff to maintain or to worry about. Further, clean space allows your mind wander freely and come up with new ideas, while stuff distracts and captures it (often with all the things you still have to do, like dusting those vases…).

Simplify and declutter radically

Simplification and decluttering (i.e. the art of getting rid of things you don’t really need) gains momentum as you are doing it. It has a strong inertia in either direction.

It’s pretty hard to get started. Off the top of your head, you seem to need all the things you have – why else would you have bought them in the first place?

However, push through it. Once you identified a few things that you don’t need anymore, or never truly enjoyed having in the frist place, things will get easier. As you get rid of things, you will feel a relief and that will propel you to get rid of more things that you don’t really need or want anymore.

Be willing to cut deep and cut fast. Putting one thing away a week will not give you that momentum and positive feedback. Instead take a weekend afternoon and make it a goal to fill a whole moving box (or two if you are an ambitious person). Don’t fret over decisions, if you don’t want to fight for an object, you are probably ready to let go.

Cut your losses

There’s a rule in investing that applies here as well:

“Don’t throw good money after bad money.”

What that means is that you should not add additional money to a sub par investment only because you hope that it will get better in the future. While that stock that went down for a year is really cheap now, chances are that the trend will continue and you will lose a lot of money.

Likewise, if you have bought something in the past that seems like a less stellar idea today, don’t get stuck in that ‘investment’. It might have been a good idea back then, but if it is not anymore, then say goodbye. Don’t throw ‘good money’ (your time, energy and mental capacity) after ‘bad money’ (something you don’t care about anymore).

If you have separation anxiety, don’t throw things away or donate them right away. Put them in a box. Once you didn’t touch that box for three months, bring it to a local charity for donation.

It’s ok to have bought something that doesn’t fit your life anymore. Cut your losses.

One area at a time

Attack one area of simplification at a time. Don’t let yourself get distracted as you hop from area to area.

If you want to declutter your living room, don’t get distracted as you bring stuff out through the garage. Pick one area or room at a time and tune out everything else. As always: focusing wins the day!

Decluttering and simplification is not only about stuff. The space you live in has a big part, but clutter and complexity is everywhere. Address all those spaces:

  • Spaces – your home and living spaces, your yard, your office and work spaces, you storage (how much of that stuff do you really need),…
  • Obligations – emails, calendar, volunteering, promises to ‘friends’, events,…
  • Digital – websites, news, games, (phone) apps,…
  • Relationships – friends that don’t lift you up, connections that drag you down, negative people, ‘friends’ on social networks,…

Don’t fill up the empty space

Of course, once you have decluttered an area, don’t fill up the empty space with new stuff. Keep the emptiness and enjoy it.

A clean empty space is not an invitation to bring in lots of new stuff (new clutter).

Cherish it, protect it, feel really bad for anything that contaminates it. Regard anything that move into that space as an intruder who needs to fight for its right to be there.

 


Did you like this article? Want to read more?

I will keep posting articles here and I have them lined up way into summer 2020. However if you want to get it all in one comprehensive, structured, and grammar-checked (!) view, check out our new book:

 

Put on your oxygen mask first - book cover

Put On Your Own Oxygen Mask First

A practical guide to living healthier, happier and more successful in 52 weekly steps

By Alfons and Ulrike Staerk

ISBN 9781077278929

Find it on Amazon: Paperback, Kindle

 

If you like what you’re reading, please consider leaving a review on Amazon. If you don’t like it, please tell us what we can do better the next time. As self-published authors we don’t have the marketing power of big publishing houses. We rely on word of mouth endorsements through reader reviews.

Spiritual Balance – Week 35: Open Doors

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I’m a person of lists and plans. I always want to have a plan for the short and longer term. I need to be organized to feel comfortable and be in control.

However, I was also taught by my teacher early on in my martial arts training, that situations constantly change and we need to adapt to new opportunities and challenges. As they say in the military: “all plans are outdated upon first contact with the enemy”.

Have a plan and follow it. However, watch out for unexpected opportunities and be flexible enough to change your plan to embrace them.

We need to have a plan and a goal to know where we want to go to, and to make progress towards that destination, instead of wandering aimlessly around (“going nowhere fast”). However, that plan must not make us myopic and oblivious for necessary change.

Throughout my life, I always had a plan, but the best things happened when an unexpected opportunity presented itself and I reached out for it. Even though many times I was scared to my bones.

Having a plan and working towards it, prepares us to be ready for the moment when opportunities present themselves. However, if we don’t make the leap and grasp them, all the preparation was for nothing.

Have a plan, work on it. Prepare yourself, but be ready to drop your plan and adjust to the moment when needed. Don’t be scared of unexpected opportunities. They are when magic happens in life.

I recently read a very similar idea in ‘Racing Winter on the Pacific Crest Trail’, by Kyle S Rohrig. It goes like this:

There are always doors that open unexpectedly for us. Walk through them. After you walk through an open door, new doors will open up behind, eventually leading to an endless universe of open doors and opportunities. You find good thing behind open doors.

If you close the door, the opportunities end right there. That’s it, end of story, you’re stuck. Being stuck is stagnation. Stagnation is the beginning of the end.

Or in the words of Daoism:

When we are young we are flexible, we push out, we try new things and grow. When we stop being curious and flexible, we get hard. When we get hard, we break, crumble and fade away.

Be open, be flexible, see opportunities!

 


Did you like this article? Want to read more?

I will keep posting articles here and I have them lined up way into summer 2020. However if you want to get it all in one comprehensive, structured, and grammar-checked (!) view, check out our new book:

 

Put on your oxygen mask first - book cover

Put On Your Own Oxygen Mask First

A practical guide to living healthier, happier and more successful in 52 weekly steps

By Alfons and Ulrike Staerk

ISBN 9781077278929

Find it on Amazon: Paperback, Kindle

 

If you like what you’re reading, please consider leaving a review on Amazon. If you don’t like it, please tell us what we can do better the next time. As self-published authors we don’t have the marketing power of big publishing houses. We rely on word of mouth endorsements through reader reviews.

Spiritual Balance – Week 34: Be Part of the Solution, Not the Problem

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You have three basic options to react when you are faced with a challenge, problem or just a frustrating situation: (1) you can hide your head in the ground and hope it goes away, (2) you can complain about it and become part of the problem, making it even worse or (3) you can find ways to address and improve the situation, becoming part of the solution.

We already established that hope is a bad strategy, hence (1) is not a good path to follow. For obvious reasons, (2) is not any better, unless you are striving for a live of self-inflicted pain and misery.

Don’t be part of the problem. Be part of the solution.

So rather than dwelling in your pity, think about solutions you can bring to the table when you’re faced with a tough or frustrating problem.

This happens to me every day. I go along with my day, and then out of the blue, I get that email which makes me want to choke someone’s throat. Like everyone else, I get angry for a moment. However, I try to be conscious of that reaction, and then step back and think of other ways to react. Often I will take a few hours or even a good night sleep before I respond. That gives my subconscious mind some time to process and come up with a different perspective.

In Tai Chi we say “there is always a third way”. Usually we only think about two reactions whan confronted with an unpleasant situation: give in or fight back (fight or flight). There is always a third way through which you can turn the situation into something positive.

When faced with something that annoys you, don’t give up, look away and walk away. Be part of the solution, find a creative way to solve the problem, drive that solution. Once your mission is accomplished, look back and be proud of how you reacted and what change you drove.

When I am faced with something that makes my blood boil or makes me want to scream at someone, I give it a big pause first. Pretty much all problems can wait for a moment. A well thought through response and action plan is always better than a rushed one. Then I ask myself these three questions:

  • What is the opportunity for change?
  • How can I avoid or improve a similar situation in the future?
  • How can I help others through situations like this?

I even have a Post-It sticker with those three questions on my office desk as a reminder.

I give it a moment or two. I find the third way, do what needs to be done and then move on. In every single case I will be way more satisfied than if I had given in to my first impulses.

Whenever possible, try to identify the root cause of the initial issue and solve it so that the same situation won’t happen again.

 


Did you like this article? Want to read more?

I will keep posting articles here and I have them lined up way into summer 2020. However if you want to get it all in one comprehensive, structured, and grammar-checked (!) view, check out our new book:

 

Put on your oxygen mask first - book cover

Put On Your Own Oxygen Mask First

A practical guide to living healthier, happier and more successful in 52 weekly steps

By Alfons and Ulrike Staerk

ISBN 9781077278929

Find it on Amazon: Paperback, Kindle

 

If you like what you’re reading, please consider leaving a review on Amazon. If you don’t like it, please tell us what we can do better the next time. As self-published authors we don’t have the marketing power of big publishing houses. We rely on word of mouth endorsements through reader reviews.

Be More Effective – Week 30: The Power of Routine and Rhythm

Preserve your willpower

We all have a certain amount of willpower available each day. Some days it’s more because we are energetic, we slept well or the sun is shining. Some days it’s less.

Regardless of what our level is, every decision requires a little bit of that energy and depletes our will power for the day. When our willpower goes down, our ability to stick with priorities and resolutions goes down with it. When our willpower is depleted, it’s harder to say ‘no’ to temptations and ‘yes’ to things that are good for us but require our conscious decisions and energy to get started.

That is why we drink alcohol after a challenging day, why we skip the gym in the evening if the day was stressful. The more our willpower is depleted, the less we can put in the way of not dropping on the couch, getting a bag of potato chips and a beer and watching TV.

Manage your willpower carefully. Don’t waste it for decisions that are not important. Create rhythms and stick to them.

Since our willpower is a limited resource, we need to manage and invest it carefully. We must not waste it for things that don’t matter but focus it on the ones that do. The more we can remove unnecessary decisions or avoidable annoyances, the more we will be able to get the things that matter done.

Simplify decisions

One powerful habit to avoid wasting your willpower is to remove decisions that don’t matter.

Here are some examples that don’t matter on a day-by-day basis:

  • When to get up in the morning – just do it the same time every day
  • What to eat for breakfast – you can celebrate that decision, but during the week, just stick to one thing (for me it’s an apple)
  • Where to find your office stuff, keys, etc – just get it ready the evening before
  • What to wear for work – I wear the same style every week, blue jeans, black long-sleeve shirt, sneakers; and I pack it on Sunday for the entire workweek
  • What to eat for lunch – again, make it fancy on the weekend or in the evening, make if effective for lunch; I get soup and salad every day; it’s healthy, gives me energy and isn’t so heavy that I get tired
  • Where to park – I park in the same spot every day; it’s higher up in the garage and I could be closer if I tried, but I waste zero energy finding a spot in the morning or wondering where my car is parked in the evening

I have many more things where I can go ‘on autopilot’ and still know I make the right decisions, but let’s leave it there. You get the idea. Find out where you spend energy deciding every day, make the right decision once, then repeat and leave it there.

Remove annoyances

Reduce or remove things that deplete your willpower, even if it might mean you need to change your routines a little bit. It pays off as the day goes along.

Here are some examples of things that annoy me and what I do about them:

  • Annoying traffic – move the times when you commute to avoid rush hour or take the bus; it’s better to get up an hour earlier than to be stuck in traffic for 30 mins
  • Distractions in the office – get good noise cancelling headphones, find a quiet place or work from home when you need to get things done
  • People that don’t give you energy or make you happy – ditch them; right now
  • Spam calls on your phone – put it on mute and don’t answer, you can always check your voice mail

Again, what is the list for you? What can you do to avoid those situations?

Decide ahead of time

On the important decisions it’s best to decide before your willpower goes down. If you want to go to the gym in the evening, decide the day before and then just execute. Don’t hope you will make good decisions after a long day at work.

Create rhythms and triggers for those decisions, so you don’t need to convince yourself every time. For example put your gym bag on the driver seat of your car, so you have to see it when you leave work and get triggered to go.

Don’t starve your willpower

Make healthy choices! Your brain needs glucose to fuel your willpower. When you’re low on glucose levels, your willpower will shut down first. After all, for basic survival, willpower was the most dispensable investment. Don’t think you’re affected by that? How good are you at staying away from junk food, when you are really hungry?

Stay hydrated, but also keep your glucose levels at a constant level. Eat some fruit at regular intervals. Don’t wait until you’re hungry.

There is power in rhythms and predictability. Build routines, build rhythms, and stick to them. Routines and rhythms give you structure, predictability and peace of mind.

Don’t wing it every single day, have a plan for what you want the day to look like. When you can, stick to that plan. Be flexible and adjust but start from a good framework.

 


Did you like this article? Want to read more?

I will keep posting articles here and I have them lined up way into summer 2020. However if you want to get it all in one comprehensive, structured, and grammar-checked (!) view, check out our new book:

 

Put on your oxygen mask first - book cover

Put On Your Own Oxygen Mask First

A practical guide to living healthier, happier and more successful in 52 weekly steps

By Alfons and Ulrike Staerk

ISBN 9781077278929

Find it on Amazon: Paperback, Kindle

 

If you like what you’re reading, please consider leaving a review on Amazon. If you don’t like it, please tell us what we can do better the next time. As self-published authors we don’t have the marketing power of big publishing houses. We rely on word of mouth endorsements through reader reviews.

Be More Effective – Week 29: Be There Fully, or Don’t Be There At All

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How often have you been in a meeting and didn’t really pay attention because you checked your email? Are you sitting at the dinner table with your loved ones and checking your phone? Are you working on a project and constantly see reminders popping up?

What a waste of time for your and the ones who are with you.

Be in the here and now. Be in the moment.

If you do something, do it fully. Don’t waste your time and energy by being there without being present. Be respectful to others and their time. If this is not your priority and not worth you full attention, be honest and don’t do it.

Don’t be in a meeting and do your email. In that case, it’s way better to not go to the meeting to begin with. Focus. Don’t waste your time with multi tasking, it doesn’t work.

Likewise, when you’re with your family and friends, be with THEM. Don’t check your Facebook or work email. You will regret not having focused on them when you look back a few years from now.

If you think something is not worth your time, attention and energy, please have the courage to openly say so and don’t come.

Experience your moments fully! Don’t waste other’s time.

 


Did you like this article? Want to read more?

I will keep posting articles here and I have them lined up way into summer 2020. However if you want to get it all in one comprehensive, structured, and grammar-checked (!) view, check out our new book:

 

Put on your oxygen mask first - book cover

Put On Your Own Oxygen Mask First

A practical guide to living healthier, happier and more successful in 52 weekly steps

By Alfons and Ulrike Staerk

ISBN 9781077278929

Find it on Amazon: Paperback, Kindle

 

If you like what you’re reading, please consider leaving a review on Amazon. If you don’t like it, please tell us what we can do better the next time. As self-published authors we don’t have the marketing power of big publishing houses. We rely on word of mouth endorsements through reader reviews.

Be More Effective – Week 28: Learn to Compartmentalize

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Do you know how CEOs, politicians, and leaders around the world keep all the balls in the air without going crazy? How they can fight fires all day without going crazy?

They learn to be really good at compartmentalizing.

Don’t multitask, compartmentalize. Focus on the task at hand, then fully put it away when you move on to the next topic. Really putting it away, locking it away is the key to compartmentalization.

Compartmentalizing is different from multi-tasking. If multi-tasking is the ugly villain, then compartmentalizing is the super hero.

Compartmentalizing means doing a thing at a time fully. Without distraction, but then putting it away when you move to the next task and priority, the next topic, your next employee or the next fire fight.

In order to focus on the topic at hand, you need to be able to put away everything else for the time being. Put it in their box, their compartment and don’t worry about them until you deal with that compartment the next time. Let go of thoughts and worries that want to spill over from your last topic and interaction.

It’s hard to have that mental discipline, but it is the only way to stay focused on the topic, across multiple areas. It’s also the only way to keep you sane.

Great leaders have perfected compartmentalization. They are able to have a challenging performance discussion with an employee, switch to a deep project discussion in the next meeting and then back to a team celebration. They don’t take baggage from previous interactions into the following ones.

Compartmentalization is not just for CEOs though. When you clean the house, don’t think about shopping, when you spend time for yourself, don’t worry about your to do list, when you work with your kids, don’t check you messages.

Don’t forget all those other priorities, just put them away for the moment to prevent them from cluttering your focus and thinking.

Force yourself to compartmentalize. Resist the urge to multitask. Multitasking spreads you thin, compartmentalizing helps you stay focused and effective across many different areas that you have to deal with during the course of the day.

Compartmentalizing requires discipline and practice but it keeps you sane.

 


Did you like this article? Want to read more?

I will keep posting articles here and I have them lined up way into summer 2020. However if you want to get it all in one comprehensive, structured, and grammar-checked (!) view, check out our new book:

 

Put on your oxygen mask first - book cover

Put On Your Own Oxygen Mask First

A practical guide to living healthier, happier and more successful in 52 weekly steps

By Alfons and Ulrike Staerk

ISBN 9781077278929

Find it on Amazon: Paperback, Kindle

 

If you like what you’re reading, please consider leaving a review on Amazon. If you don’t like it, please tell us what we can do better the next time. As self-published authors we don’t have the marketing power of big publishing houses. We rely on word of mouth endorsements through reader reviews.