Archive for the ‘Emotion’ Category

Clear Your Mind, Clear Your Desk

Thursday, December 20th, 2007

A Clean, GTD-compliant desk

All my adult life, I’ve kept a messy desk. There were always piles of papers spilling over one another, books, pens, and other random clutter. Ever since getting serious about GTD though, I’ve become a “neat desk” person without even meaning to. That is, I didn’t have to try to develop this new habit of keeping a neat, uncluttered desk; it just happened naturally. Take a look at the picture above. That’s a picture of my desk last night. I was walking by it, and ultra-tidiness of it struck me, so I snapped a picture of it. And, actually, the double laptop thing is unusual for me. Ordinarily, I only have three objects on the desk: one laptop, one lamp, and the little Buddha statue at the base of the lamp.

How did GTD lead to this bizarre but welcome neatness, you ask? Well, one of the great things about GTD is you only work on one thing at a time. And when you’re working on that one thing, you’re fully focused on it. That’s a great way to work, and it dovetails nicely with other philosophies about life and productivity I hold, so it works out nicely on several different planes. As Shunryu Suzuki said: “When you do something, you should burn yourself completely, like a good bonfire, leaving no trace of yourself.” Multi-tasking is incompatible with such a goal.

So, while I’m working, instead of having dozens and dozens of things cluttering my desk, I have only the things that concern that one task on my desk. For example, if I’m paying my bills, I extract one bill from my inbox, and place that bill and only that bill on my desk. If I’m working on a programming project and need a reference book, that one book is on my desk. If what I’m working on requires no physical objects other than my laptop, then there’s nothing else on my desk. The side effect? One very neat desk!

Now, I’m not an absolutist about it. Sometimes there’s an extra thing or two on the desk. Right now there’s a pad of paper and an orange I’ll snack on soon. A stray item or two that doesn’t stay long doesn’t bother me. But generally speaking, the desk is in a permanent state of neatness. My desk was just the way you see it in the picture last night. I didn’t hide things to make the picture more dramatic.

The neatness of my desk has had a nice effect on my mind and stress level that I wouldn’t have guessed would happen back in my messy desk days. Since I don’t see a bunch of “to-be-done” things — “open loops” in GTD-speak — right in front of me all the time, my mind isn’t always glomming on to them at the wrong time and creating low-level stress: “Oh, man. There are those unpaid bills. I should pay those, but I can’t right now. I’ll do them later. I wonder if any are past due. Ack.” Nope. I trust my system, so I know that when I sweep my inboxes today, any unpaid bills will get paid immediately (since they’re: a) actionable and b) take less than 2 minutes to do), so they’re safely “out of sight and out of mind.”

As a long-time messy desk person, I’m not saying that a neat desk is the only way to go. I was certainly productive with a messy desk; but I strongly suspect I’m more productive with a neat one. Either way, I thought I’d share the picture and the thoughts it inspired.

It’s Okay to Ignore Stuff

Monday, December 17th, 2007

Those of you who are following DevYou (and thank you very much for that, by the way) have noticed that my once nearly-daily posting schedule has dropped to every-once-in-a-while. Let me assure you: it’s not that I’ve lost interest. And let me assure you too that it’s not because I’ve run out of material; I have almost 100 article ideas eagerly waiting to be written and posted. The trouble is that my freelancing and consulting business is doing so well that I’m super busy. Beyond super busy. And likely to get even busier in 2008. That’s why I was particularly interested in this great article on Brazen Careerist titled “How to figure out which tasks you can ignore

In the article, Penelope describes how her workload grew and grew and grew, and how she learned to know what to ignore. Because she was up to her eyeballs in great opportunities, she had to accept that she couldn’t take them all on, and ignored some great ones. Did the sky fall because of those choices? No. As she says:

But what I want you to know is that it was okay. Nothing terrible happened.

This article came at the right time for me, as I face simply too many great opportunities, and I know I’ll be taking Penelope’s words to heart.

How to figure out which tasks you can ignore

Need to Relax? Try These Three Techniques

Wednesday, November 21st, 2007

At times of extreme stress — and I mean extreme stress — I find it incredibly difficult to break away from the stress and relax. This is obviously problematic. Sustaining severe stress is bad for your body, and it almost never helps resolve the situation at hand that’s causing the stress in the first place.

Mindful breathing techniques often help, but today I stumbled upon an interesting article called 3 doors to instant relaxation on lifehack that details three relaxation techniques I’d never seen before. Each technique centers on one of the senses: vision, hearing, and taste. For example:

Door 1 is your eyes. Plug your ears (if you have ear plugs, good, if not use fingers). Let your eyes, lazily, slowly drift across any surface near you. Don’t read or identify what you are looking at. Instead, try to just look at the colours and shapes. Is it constant or is there change happening. Can you see definite lines and transitions or are shades blended and fuzzy. If you use only your eyes in this way for a minute or two, you can effectively stop the escalation of stress. You will quickly return to a more normal state of mind and then you can deal with whatever is stressing you.

Intriguing stuff. Next time I’m severely stressed, I’m going to try one or all of these.

(Link: 3 Doors to Instant Relaxation)

Run From Your Troubles… No, Really!

Saturday, November 3rd, 2007

Psychology Today has a great article about using physical activity to boost mood and ward off depression. According to the article, mounting evidence shows that exercise is as effective in the treatment of mild to moderate depression as any other treatment.

Right now, mental health experts are carefully building a scientific dossier on exercise as therapy for depression. Already, mounting evidence indicates that regular activity combats depression on many fronts…

Read the full article on the Psychology Today website, then get out there and exercise. If you’ve had trouble starting an exercise habit before, you might also like to read 4 Simple Steps to Start the Exercise Habit on Zen Habits.

CD Review: Liquid Mind’s “RELAX: A Liquid Mind Experience”

Friday, November 2nd, 2007

Liquid Mind

Music is a powerful shaper of moods, and while we each may listen to music for a variety of reasons (pure enjoyment, intellectual satisfaction, emotional catharsis, sentimental reasons, and so on), listening to specific pieces to intentionally create specific moods within ourselves is a great way to regulate our moods and thoughts, to guide us to better interior states.

An excellent example of this type of music is composed by Chuck Wild under the artist name Liquid Mind. His latest album, “RELAX: A Liquid Mind Experience” is currently #1 on the Canada iTunes Top 10 New Age Charts, in the top 20 on Billboard New Age sales chart, and is a veritable feast of gentle, relaxing music. Wild describes Liquid Mind music as ‘“sedative” healing music, designed to alleviate anxiety and induce deep relaxation.’

And indeed it is. I’ve been listening to RELAX for the last week, and Wild is that rare artist who creates from the too-oft antiseptic washes of synthesized sound that comprise lesser new age music, rich sonic landscapes that are simultaneously engaging, warm, and deeply relaxing. Perhaps part of the explanation of why Wild’s music is more engaging than other new age artists lies in his musical background as a composer; he “draws from classical and pop influences as varying as Beethoven and Brian Eno, Bartok and Rachmaninoff, Duruflé and Brahms.”

Wild composed the early Liquid Mind music “to help himself deal with the anxiety of long work hours, and also for friends and family dealing with the stress of life-threatening illnesses like cancer and HIV” and the tagline of the Liquid Mind website is “Musical Healthcare.” It is, according to Wild, “soothing, healing relaxation music, a perfect musical background for sleep or pre-sleep, massage, meditation, healing, yoga, pilates, reiki, shiatsu, tai chi or reflexology.”

Though Wild specifically mentions sleep and pre-sleep, I’ve also found this album particularly helpful post-sleep, odd as that may sound. I often awake in an agitated state with a zillion thoughts loudly clamoring for attention in my mind. Listening to RELAX first thing in the morning helps put me on a calmer, more even footing to begin the day.

I highly recommend this album to any of my readers who are seeking relaxing music for any reason. To purchase or learn more, visit Amazon.com, the iTunes store, or the Liquid Mind website.

Start Your Day Right with CBT

Tuesday, October 23rd, 2007

We’ve talked a bit about Cognitive Behavioral Therapy, and we’ve talked about the Triple Column Technique — a written exercise that helps you identify and deconstruct cognitive distortions. Today, I’d like to talk about how often to do the Triple Column Technique.

I’d imagine that some readers may believe that doing the Triple Column Technique once or twice is good enough. Though doing it once or twice may indeed help you begin to identify and deconstruct some of your cognitive distortions, it may not be enough. Cognitive distortions, like all habits of mind, are often deeply embedded in our habitual, automatic thoughts. For years they go undetected and arise again and again, causing suffering and sadness. Could such a long habit of mind be broken easily with a quick fix? No. Unfortunately, no.

So, practicing the Triple Column Technique regularly is important. Sound like alot of work? No, it’s actually not. It only takes a few minutes to do it each time, and the improvement in the quality of your life will far outweigh the effort you expend on the practice.

How does one make the Triple Column Technique a regular part of life? One easy way is to make it part of your morning routine.

What to do:

  • At some point in your morning routine — say, for instance, just after eating breakfast or perhaps just before jumping into the shower — do the Triple Column Technique.
  • Make it a habit. You wouldn’t leave the house without brushing your teeth, right? Make the Triple Column Technique a similar habit.
  • Keep your Triple Column Technique worksheets. New insights can be gained by leafing through your old worksheets. You may find, for instance, that you’re particularly susceptible to specific cognitive distortions, and you can raise your own, inner awareness about them, which can be very useful in preventing them.

It may be easier to pick a different, regular time of day to practice. If that’s true for you, feel free to pick what is best. However, morning’s an especially great time to practice since doing so helps you get your day started on a more rational, calmer footing.

Burned Out? Read this.

Tuesday, October 16th, 2007

From teachers to nurses, nerds to lawyers — people in demanding careers are susceptible to burnout. Whether you’re struggling to stay passionate about your teaching job or braving the stressful corridors of corporate America, you may one day find yourself worn down, drained of energy and spirit, feeling that you’re expending copious energy yet seeing little in return.

If you’ve experienced burnout, or perhaps know someone who is wrestling with this troubling affliction, you will find Jennifer Senior’s recent feature in New York Magazine tremendously interesting: Can’t Get No Satisfaction Senior’s article is a fascinating, in-depth look at burnout, it’s causes and potential cures.

“Like in Silicon Valley,” [Maslach] says. “It used to be the case that people would say, ‘You’re burned out? You don’t like the job? So quit. I don’t run a country club,’ ” says Maslach. “But what was happening was the best and the brightest wanted to opt out. They started saying, ‘I can’t do this; this is not a life.’ They’d go to the Midwest and start a pet-food store.” Maslach adds that when she did interviews at nasa, she noticed similar problems there. “So suddenly, these places were saying, ‘Whoa, what do we need to do to get these people?’ Getting the most out of people didn’t actually mean getting the best. That’s when there was a new wave of interest in burnout.”

Link: Can’t Get No Satisfaction (New York Magazine)

Books mentioned in the article:

* A Burn-Out Case
* Burnout: The High Cost of High Achievement
* Burnout: The Cost of Caring
* Changing Rhythms of American Family Life

Enrich Your Life with Daily Sacred Time

Wednesday, October 3rd, 2007

In his interviews with Bill Moyers, professor and philosopher Joseph Campbell mentions the importance of setting aside time every day for “sacred time.” Don’t be put-off by the word sacred, even if you’re not spiritually inclined. You see, the core idea of sacred time is that it is sacred to you, a little time in your day that is free of ordinary concerns and day-to-day responsibilities.

If you are spiritually inclined, perhaps you’ll use your daily sacred time for meditation. If you’re not, perhaps you’ll use your daily sacred time listening to your favorite music. Yoga? Drawing? Dancing? Whatever it is, set aside your worldly concerns for 15 minutes, a half hour, a full hour. During that time, be fully present in an activity that nourishes your mind and soul. This practice will bring harmony and well-being to your life.

Speaking of the Bill Moyers & Joseph Campbell interviews, if you haven’t watched them, I highly recommend them. They’re quite enjoyable, and eye-opening!

October is National Depression Awareness Month

Tuesday, October 2nd, 2007

I just learned from Walking the Black Dog that October is National Depression Awareness Month and that October 4 is Depression Screening Day. The article on Walking the Black Dog provides some signs of depression to watch for in yourself or loved ones, and has links to informative sites and online screening tests.

If you (or anyone one you know) think you may be depressed, please see your doctor right away. Do not wait for it to go away. Do not try to tough it out or pretend it’s not a problem. Be honest with yourself and your family and do yourself the honor of taking care of yourself – you deserve it.

(via Walking the Black Dog)

Dramatically Reduce Anxiety with the “‘How’ Reframe”

Tuesday, October 2nd, 2007

The human mind is a funny thing. Most of the time it seems like it’s fully under our direct control, but so often it isn’t. For instance, “feeding” your mind certain starter thoughts can have a big impact on what your mind busies itself with, and thus the way you feel and behave. Say you’re responsible for an important, complex project at work. If you focus on what could go wrong, your mind will take that input, that frame — “what could go wrong?” — and, like a little machine, churn out disaster scenarios. These thoughts heighten your anxiety.

I have a tendency to fall into this trap, myself. Fortunately, I have a remedy. It’s easy to do, and it has two wonderful effects: 1) it lowers my anxiety immediately, and 2) it seems to inoculate me against the kinds of non-constructive thoughts that raised my anxiety in the first place, at least for a while.

Here’s how to do it:

There’s an old saying in computer science: garbage in, garbage out. In this exercise, we will replace mental garbage with a more constructive alternative.

  1. First, notice that you’re anxious, and look for the tell-tale signs of the garbage-in problem: obsessing about what could go wrong, focusing on obstacles instead of solutions, doubting your abilities or worth, predicting disaster, et cetera.
  2. Take whatever thoughts are generating this anxiety and replace them with questions beginning with the word “how.” For example:
    • “I’ll never finish on time!” becomes “How can I ensure I finish on time?”
    • “The project plan is a disaster!” becomes “How can I refactor the project plan and improve it?”
    • “I’m not good enough to get this done!” becomes “How can I do something right now that will move the project forward?”
  3. Note any changes in your anxiety.

The beauty of this technique is it converts the energy you would have wasted on worry into constructive, productive energy by taking advantage of your mind’s natural tendency to work with whatever starter thoughts you feed it and changing the frame. Next time you’re feeling anxious, give the “‘How’ Reframe” a try, and see if it works for you.