Google Keep - A Viable Alternative to the "Five Minute Journal"

Right, due to working on the next FBA shipment to keep that ball rolling, not much time this eve to bang out the next post so going to keep this one short & to the point (in theory at least...)

The benefits of journaling are well documented so won't labour the point here.

But, from this writer's experience, it's a useful practice for:

• clarifying thoughts & feelings
• clearing the mind when "busy brain" has took hold (that over thinking loop that seems to frustratingly strike when trying to get to sleep...)
• recording positive affirmations to boost self-esteem etc
• showing gratitude
• setting goals for the day (week, month, year...)
• identifying "wins"
• etc etc etc

Now, most (busy) peeps don't have the time, nor inclination, to spend 5, 10, 30 or 60+ min jotting anything & everything down.

So, (presumably) the peeps over at Intelligent Change created the "Five Minute Journal" which, you've guessed it, looks to streamline the process into 5 min max.

Coming as a hardcover book (available a variety of fancy colours), it essentially limits each day to 1 page with prompts to record:

• 3 things that you are grateful for
• 3 things that would "make today great" (or, goals)
• 1-2 (positive) affirmations
• 3 "highlights" from the day
• 1-2 lessons from the day

This method has a lot of fans but for someone who likes to use their journal to go beyond a few bullet points (ranting about an inability to stop binge drinking when nursing another hangover etc), this structure is overly restrictive - anecdotally, it seems others are the same, including our man Tim Ferris who seemingly uses it as one of three(!) "notebooks".

Also, there are several benefits of using an electronic form so that you can journal anywhere & everywhere without lumbering a book around - rightly or wrongly, who ever goes out without their phone these days...?

There are specific journaling apps such as Daylio which are worth exploring but as it's a very personal experience, what may fit for one may not be suitable for another (note: it seems there is also an app for the "FMJ" now but most features are subject to a subscription etc... ).

Personally, have found that many of the apps out there have a lot of "bells & whistles" which may appeal to some but, fundamentally, it's getting the text down is all that matters, &, that the interface is slick so can be started with as few taps as possible.

From (probably) too much trial & error that may have involved downloading all apps from the app store & the likes of Evernote twice, have ended up using Google Keep as the primary source for the past 3+ years now.

Google's much derided app has been "chosen" as it has a v "clean" setup & you can:

• set a note to act as a "template"
• update this "template" as you establish a structure you're happy with
• search your entries for specific words etc
• use labels to group entries relating to specific topics
• hold images, links, lists & notes etc not just the journal entries 
• etc etc etc

So, fundamentally, it has a lot of flexibility with it's use & structure altered to fit personal wants.

The current "template" that's being used by this here writer is set into 3 sections:

• morning "headings" - where 3+ (positive) affirmations, 3+ things to be grateful for & 3+ goals for the day are set out (these are all minimums with goals in particular, often extending to 4 or 5+)
• the main "body" -  a space for free text describing the day & any thoughts / feelings about it or anything else (often, this will be edited at several points during the day as the mind wonders...)
• evening "headings" - where 1+ lesson, 3+ wins (good things), 1+ improvement(s) & 1+ new goal are listed (the intention is to always list more "wins" than "losses" (improvements) to ensure that the day ends net positive)

Whilst templated, the process is fluid so there are often days where there are no lessons "big enough" to warrant recording &/or there are no "meaningful" goals to be pursued in future etc - the only "rule" that's always followed is that there is more "good" than "bad" recorded (to help adopt a positive & thankful mindset).

This format may not appeal to some but it's served it's purpose for so long now (see benefits listed above), it's tough to imagine things being any different - at the end of the day, getting it done is the main thing.

If anyone's interested in getting the template, get in touch using the "Contact Form" & it'll get fired across quicker than Donald Trump gets another indictment...

To conclude, this avid "journaler" will always recommend this beneficial process to anyone but as it's so individualistic, it's suggested that those that are interested explore all the diff options available & then choose that one that will be stuck with (at least in the short term...).

Myo-Reps - A Shortcut to Building Muscle?

The commitment to getting "lean" has led down the inevitable path of weight training.

Now, whether this is part of being an INTJ (going by all those personality quizzes scattered across the web like that at 16Personalities) or just an inherent fight for efficiency, have opted for getting some resistance bands rather joining a gym.

Mind, negating the need to travel, the added flexibility & the cost saving are also major factors in that decision TBH.

Anyway, the multiple sets of bicep curls, bent over rows & seated rows etc being done have been taking 45+ min, which is not ideal given the 8+ hour work day & the mind numbing chores that need to crammed into the day as well.

So, after watching a few YouTube vids looking for a way to speed the process up, this writer has recently stumbled upon a training strategy dubbed "Myo-Reps" (M-R) - the first instinct was that this would be some mad Japanese method ala the Tabata protocol where you'd be lucky to make it out alive but, no, it has a more controlled structure & was created by a Norwegian chap; Borge Fagerli (BF).

The first version was developed by BF in 2006 & its premise is that it is "a time-efficient method for maximum muscle growth", i.e. get the same level of muscle hypertrophy in less time.

As a reminder, in general terms, muscle hypertrophy occurs when the muscle cells are pushed beyond their (current) limits so "tear" & the filling of this "tear" with new cells causes the muscle to grow (expand).

So, what are "Myo-Reps" exactly?

In short, they're a variant of "rest-pause" training to ensure you only perform "effective" reps.

The usual plan when weight training is do X amount of sets with X amount of reps, e.g. 5 sets of 12 reps which would equate to 60 reps in total (with "adequate" rest time in between allowing the completion of all reps).

Now, M-R is based on the fact that not all reps lead to muscle growth (hypertrophy) - only those when the muscle is under sufficient stress do & this is invariably at/near failure (when you can no longer perform reps with correct form) so generally the last 1-3 reps of each set.

With M-R, after an initial "activation" (normal) set, you limit the rest time between the subsequent sets so that the muscle fibres are fatigued (stressed) meaning any further reps are (largely) performed in this "hypertrophic window".

So, basically, it reduces rest time & removes the unnecessary reps, i.e. "junk volume".

Further benefits are said to include putting less pressure on the joints (due to the lower volume) & a greater "pump" (due to the level of oxygen needed by the muscles to perform etc).

In practice, you would complete a full "activation" set of 8-20 reps & then do 5 further "mini" sets amounting to c 25% (to 50%) of the "activation" set after v short rest periods of c 5-15 seconds (or 3-5 deep breaths).

For example, you could do an "activation" set of 12 reps plus 5 "mini" sets of 3 reps, meaning a total of 27 reps - this would be less than 50% of those you'd do with the usual 5x12 approach mentioned earlier (60 reps) (& save significant time between sets).

Similarly, an initial set of 20 reps followed by 5 smaller sets of 5 reps would equate to 45 reps - this would save you a tidy 55 reps from the alternative of doing 5x20.

According to the studies done, this training structure results in the same level of muscle growth but in "70% less time" & with "30% less reps".

Now, we all want to have "balance" so it's worth pointing out that there are some drawbacks with M-R - for example, given the "speed" etc involved, they're not suitable for heavier weights (so are unlikely to increase strength) & they can leave you blowing out your arse (tired) due to the limited rest time.

Also, they're more suited to isolation exercises (biceps curls etc) & bodyweight exercises (push ups etc) - they're not really viable for anything that requires significant set up time etc (bench press etc).

Since most "normal" folk aren't too bothered "why X works", that's pretty much it - for those that are interested &/or want a more comprehensive (scientific) background on M-R, head over to BF's site.

Personally, it's been applied over the past week & a half, so 5-7 sessions, & it's def having a positive impact, both in terms of muscle recruitment & mentally - really feeling the muscles being worked & it's less psychologically draining with the overall time engaged reduced by over 1/3.

So, this here writer will be continuing with M-R for at least another 3 weeks before firming up a view about this Scandinavian "system" so stayed tuned for a update in c 30+ days...

In the interim, those with experience of M-R (or similar methods), bang a comment below to keep the convo flowing.

The Obstacle Is The Way - Airy Fairy Drivel or Valuable Stoic Lessons?

"The book's many fans include a former governor and movie star (Arnold Schwarzenegger), a hip hop icon (LL Cool J), an Irish tennis pro (James McGee), the World Number 1 golfer (Rory McIlroy) and the coaches and players of winning teams like English Rugby National Team, Seattle Seahawks and Chicago Cubs."

Admittedly, without knowing who the fuck James McGee is (Wiki says he hit a ranking high of 146...), the chaps mentioned in this Amazon snippet can safely be described as being "successful" so if this book from Ryan Halliday is good enough for them, surely it'll serve the rest of us...?

Yet, reading various reviews on book sites like Goodreads, you'd get the impression that it was a folksy, glorified blog post with misplaced anecdotes from history written in the manner of a cheerleader.

So, who's right?

Cutting to the chase & without getting into the debate over "right or wrong" (a whole different ballgame...), the raging peeps leaving the (admittedly small sample of) reviews have seemingly missed the purpose of the book - it's not about glorifying the successes of select individuals from the past or providing ready made strategies to implement on a daily basis, it's more about the ideas & mental positions to adopt when facing difficulties in life.

This book essentially looks to get us to acknowledge the "obstacles and adversities life throws at us" in a dispassionate way, learn from them & then take appropriate action, i.e. turn negatives into positives.

Setting out various lessons from the Stoics with practical examples involving "big hitters" Theodore (Teddy) Roosevelt, John Rockefeller, Amelia Earhart, Barack Obama & Steve Jobs etc, it's well worth c 3 hours of your time (at x1.7 speed on Audible #efficiency) so it's suggested that you disregard some angry typists & hop over to Amazon to order it.

For those with a bit of interest & time (perhaps stuck at a train station, bored in a meeting or killing time as a unexpectedly spicy curry fully passes...), the rest of this post looks to provide a summary of the key points (theoretically, at least)...

The premise of DH's work is that everyone has a hurdle, be that monetary (a recession etc), physical (height etc), mental (fear of failure etc) or ability (lack of skills etc), that is stopping them from achieving a specific goal (a new job etc) but by focusing on, & overcoming, this "obstacle", they can be triumphant.

It prob goes unsaid but in no way is there an attempt to imply that, for example, an unfit 50 year old one legged chap would make it as a Premier League star by following the approach set out - realism is still necessary.

There are essentially 3 "parts" to the book which are (briefly) covered below.

1. The Discipline of Perception, i.e. Objectivity

Imagine, you're walking along listening to your fav Aquabats tune (or Bieber / Beyonce for the more culturally current) & you get the news that your boss has opted to promote "Steve" rather you into a position that would have seen you get a 200% pay rise etc.

It's likely that you're initial reactions would be negative & could include thinking "what the actual fuck?!", that you may as well give up on your dream career & that your boss was a complete cretin, dickhead, arse [insert own expletive].

But, what could you say with 100% certainty? Just that "Steve" had been promoted & you hadn't - nothing else - it would be your perception of the episode that would trigger the other aspects.

The first part of the book focuses on this idea that you should (look to) see what is fact, or "truth", & disregard everything else.

&, that external factors, those which cannot be controlled, are neither "good" nor "bad".

Fundamentally, "it is what it is".

A large part of this comes down to controlling emotions which is v difficult, esp. at times of great stress etc. 

It would be non-sensical (& there are no suggestions in the book that this would be possible) to argue that feelings can be stopped in their entirety so the "skill" is to acknowledge them but to swiftly move on & focus on the undeniable "truths" of the situation.

As a result, you can "isolate the obstacle in your way", see things simply & have a clear mind to allow (appropriate) action to be taken.

Examples given of such an approach include Rockefeller remaining "steady" during the Panic of 1857 which would set him up as a successful investor throughout his life & Eisenhower shifting the perception of the Nazis' blitzkrieg strategy during World War II to enable a successful counter-attack to be set in motion.

2. The Discipline of Action, i.e. Get Working & Persist

This part of the book is somewhat self-explanatory - now you've clarified the obstacle, start working to overcome it.

It's reminded that action of any kind of is insufficient, rather, directed action to tackle the issue itself is the key.

So, continuing with the example above, you could, for example, rant at friends / family about the situation but that would achieve diddly so instead, accept that "Steve" got promoted & then identify ways you could improve your skills / output to increase the chances of getting selected the next time a role opens up or, alternatively, look for a similar opportunity elsewhere.

Examples in the book include Demosthenes who worked on overcoming a nearly debilitating speech impediment to become (arguably) one of the greatest orators of history & Edison who got through 2,000+ attempts before developing a working lightbulb.

It's worth remembering that there are two elements to taking action - getting started & pushing until the desired outcome is achieved.

Often, the hardest part is the former but starting small & then building on those efforts is key, esp. when motivation is low (a cheeky little segue into Atomic Habits which is a great read re forming habits by "starting small").

& then, after starting, you must remain persistent even if positive results are not immediate, i.e. do not quit -  as Edison is (reportedly) famous for saying (in respect of all his inventions): "I've not failed 10,000 times - I've successfully found 10,000 ways that will not work".

But, equally, do not be afraid to pivot from the current path & pursue another if situations change or desired results are now no longer feasible - it's finding a solution to the problem that's the key, not the means in which you do so.

&, be prepared for things to go wrong &/or unexpectedly - your business my fail, you may get fired & that damn boss many never appreciate you enough to promote you - but these are further opportunities to learn & redirect efforts until the "obstacle" is successfully hurdled.

As Dory repeats to Merlin's distain in Finding Nemo, "just keep swimming".

3. The Discipline of the Will, i.e. Preparation & Acceptance

Whilst the first two parts of the book focus more on facts & strategy, the final part is more personal - it's more about your determination, desire, diligence, discipline & drive (& any other adjectives beginning with "D" it seems).

Without sounding like some hyped up "voice of men" online personality, the essence of this chapter is that you should remain "centred" at all times even when facing extreme pressures from outside influences.

In Stoicism, this includes:

- amor fati - loving whatever happens

- memento mori - knowing you must die

- premeditatio malorum - preparing for negativity

In simple terms, this equates to:

- accepting what you're unable to change (or control), i.e. outside factors

- remembering that death is inevitable

- preparing for times of struggle (seems the Scouts are ahead of most here...)

So, whatever the negative circumstance, adopt a mentality where you accept it & then look to switch it into a positive - laugh at yourself when you trip over uneven concrete in public & ask yourself Qs like, "what can I learn from this?" etc.

&, when weighing up choices in life, such as whether to pursue a different career, proposing to your partner, taking an expensive holiday or even switching from supermarket brand cereal to Kellogg's, remember that you only get one shot at living - if / when you get to look back at things, it'll be the things you didn't do that you'll regret; not those that you did.

&, when make life changing decisions, analyse what could go wrong & the resulting fallout - get prepared for it, even if you hope that such preparations are never required. We all get (or should get) insurance for our homes & cars etc, so why not make provisions if your new career path doesn't work out etc?

Conclusion

To abruptly summarise the key points:

- see obstacles for what they are; not how you see (feel about) them

- accept things that you cannot control - focus your efforts on things than you can control

- learn & take (appropriate) action - identify a (potential) solution to the problem & keep working until it (or an alternative) overcomes it

- appreciate that you will die & proceed accordingly - pursue your dreams & take risks etc

OK, so that's enough for this post.

You may be thinking, "decent read that" or "what a crock of shit", but, remember, remain objective - it's "just" a post with some ideas to (potentially) takeaway with you.

&, you can always jump over to YouTube to get RD's summary of his best seller if you so wish.

Ultimately, it's def recommended that you read (or listen) to the book.

Have you done so? If so, feel free to bang a comment at the bottom.