How To Reduce Stress (Part 2)

stress

I watched an Olivier Roland’s video  and I learned good stuff.

If you didn’t read Part 1, click here

3rd step – organize yourself and communicate

organize yourself

 

Organize

Managing your schedule helps limit stress and to do that, here’s what you can do :

  • Prevent an additional 10 to 20 minutes on your travel times.

  • Make a list of priority tasks to do and not to do.

  • Identify bad habits, tasks to eliminate and tasks to delegate.

  • Automatize a maximum of tasks.

  • Focus on taks that immediately bring visible results

  • Avoid to scatter you.

  • Stop these time consuming habits like reading your emails as soon as they arrive of watching your smartphone as soon as there is a notification. Tamagochi  is a toy, not a lifestyle.

  • Do things in their time. Each task, even minimum, must be completed before moving on the next one. This method allows you to improve your concentration and the satisfaction of having completed a task is very motivating.

  • Pause during the day and cultivate your patience. In a situation where you have to wait, take the time to relax instead of sighing and complaining. For example in a queue for a counter, use that : Wait = relax and breathe deeply. Concentrate on yourself in a positive way and on the present moment.

Communicate

  • Stress is often born from the fact that we don’t know what our interlocutors expect from us. We can’t read people’s minds, so don’t hesitate to ask clearly what people expect of you. Dare to ask questions and create a direct communication. Banish your ego and think that you aren’t absolutely right. You can also avoid sensitive topics.

  • Say « no ». If you can’t render a service someone asks you because you have no time or no resources or you don’t want to take additional responsibilities, then explain that to your interlocutor. Your interlocutors will understand the situation and you will find an arrangement. It’s better to say « no » from the start than to force yourself to keep your commitments. With this attitude, you will avoid being overwhelmed.

4th step – turn away or adapt and accept

 

turn away

 

accept

 

  • Avoid the trigger elements of stress. Limit your contact with people who stress you. Be aware of your environment and control that. For example, use an alternative road to avoid traffic jams. Turn off TV to avoid listening to information that makes you anxious. If you did the analysis of 20% of sources that bring you 80% your stress, you know the people that you must see the minimum or eliminate them from your contacts.

  • Adjust yourself by being willing to compromise. Be assertive by adapting your requirements and avoiding perfectionism.

  • Reframe conflicts by analyzing the problem in a positive way. Look at good things and find benefits of the situation. Focus on positive elements.

  • Accept the trigger of stress and admit that you can’t control everything.

  • Looking for opportunities to improve yourself. Concentrate on what this stressful situation can teach you. Follow the principle of this quote : « What doesn’t kill you , make you stronger » and ask yourself these questions : « How can I get better with this experience ? What did I learn ? ».

  • Forgive. Accept that others make mistakes (because you also make mistakes) and try to evacuate any feeling of anger. When you free yourself from all this negative energy, it’s easy to resume your projects.

In summary « The greatest weapon against stress is our ability to choose one thought over another » as William James said.

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-Steph

Be Limitless Like In The Movie

limitless

I read an Nerd Fitness article  and there is good stuff.

You’ve heard we use only 10 % of our brain. Do you imagine be able to use 100 % of your brain ?

The book and the movie « Limitless » are based on it and when I watched the movie, I liked it. A lot of people liked because we dream about it for years.

« Limitless » is the Eddie Mora’s story who by chance find pills that give a unlimited power to his brain. He write a book in 4 days, he leans several new langages, he stops smoking, he lose weight and gain muscle. He earns a lot of money in stock market.

This guy transformed his life in video game (he becomes a little bit like James Bond). Is it possible to become more productive without medications ?

How

To become limitless, here is the list of things we should be able to do :

  • Read more often – We can read a book very very quick and remember all the important things.

  • Write a book – We can write a book in few days or weeks instead years.

  • Learn a langage – We can talk a langage in few weeks and we can have a nice conversation with people with that langage is their native langage.

  • Have an excellent physique – We can train in an effective way without spend several hours in the gym to see results.

Maybe you will change some things in this list but I think this list is fun.

The concept is to accomplish more things by spending less time :

  • The ability to retain more information

  • The ability to spend more time to learn

  • Make the time you spend learning to be more effective

  • The ability to learn more different things quickly

First : Exercice

exercice work out

Here a excerpt from an article of Scott’s website « Live Your Legend »  :

While on a boat with Richard Branson, a man asked « How can I be more productive ? » Keep in mind, Richard is the founder and operator of a 400-company conglomerate. He also has dyslexia and a pretty piss poor academic track record.

Yet somehow, from space travel to deep sea exploration, to music and cell phones, this guy has literally been able to accomplish a bazillion times more than the average Joe. And he’s still only 61.

Hence, the crowd of boat passengers hung on the edge of their seat cushions in anticipation of what turned out to be an unbelievably simple answer…

Richard responded: « Work out ».

Charles Basch of Columbia University summarized how exercices affect functions :

  • Increase oxygen flux to the brain

  • Increase brain neurotransmitters

  • Increase neurotrophins that ensure the survival of neurons in the areas responsible for learning, memory and higher thinking

Dr John Rathey who wrote « Spark: The Revolutionary New Science of Exercise and the Brain »

 

and « Driven to Distraction: The Study of Attention Deficit Hyper Disorder »

 

 

give many studies on physical activity and the increase of focus and the increase of the memorization when we study. « Exercices don’t make you more intelligent but they help to optimize the brain to learn ».

It’s with this study that  Charles Hillman discovered that do a few phyical exercices before school can increase memory of 5-10 % among children.

Second : the plan

Malcolm Gladwell says in his book « Outliers »

that people become expert after 10 000 hours of pratice. Warning, you must learn in the good way, otherwise you become an expert by doing it with a bad execution.

It’s mean, if we learn something in the good way, 8 hours per day everydays, we should be an expert in 3 years and a half.

But we don’t have all this time and we don’t want to be the master of the experts.

When we learn a langage, a dance, a martial art or a new musical instrument, we need to identify the key movements or the key words. We need to become proficient in the skill. Don’t worry about the rest of the stuff.

Exemple :

A new instrument

Rather than studying complex compositions of classical music, look current music and studies the patterns.

  • If you learn basic guitar chords, you can learn 80 % of popular music.

  • If you learn basic piano chords, you can quickly learn pop music you always wanted to play.

The goal isn’t to to play in a symphonic orchestra but to learn the basics and take pleasure in making progress.

Look this book « The Talent Code »

 

to have more information to learn properly.

Third : Environment

environment for success

Now our brains are ready to learn and we identified the skills or goals we want to have, it’s the time to create an environment for success.

I wrote an article to create your headquarter . We will do the same thing to help us to become limitless.

A : Stop to being multitasking

Often people advise to be able to do several thing in the same time but the only thing this behavior do is to decrease your ability to learn and your productivity. Look the results you have when you work and every 10 minutes you watch a video on YouTube. Every time you change activity before you finish, you become less creative and productive.

Si you want be productive, focus on one thing and finish it. If you learn a new langage, dedicate time only for it and nothing else.

B : Remove all distractions

Often people thing they can do their passion in evening around 21h-22h (9pm-10pm). It’s not true because people are distracted very easy all day. They spend a lot of time on Facebook, Youtube, Gmail, Instagram, Snapchat, etc. Then when everybody sleep, it’s at this moment they work on their passion.

Work on your passion immediately after your school/work and you will see the difference. It’s guarantee !

There are apps like « Self Control »  to allow you to not be distract any more

If you want write a book, go in a boring place. Don’t go in a place where there is a lot of cool stuff.

If you want read a book, go in a place where there isn’t TV. Don’t be tempted or cancel you cable (we can watch everything on internet now).

Be Limitless

Here principles :

Exercice. In the morning 10 minutes of bodyweight’s exercice

Plan. You know exactly the 2 skills you need to study and they must be done before 16h (4pm).

Environment. Blocks for a certain time websites that can disctract you. Cancel your cable also.

Hack

hack

Everydays

James Clear’s tip . If you learn a musical instrument or a langage, do it for 5 minutes each day. Create this habit is more important than the « perfect » time.

Use help of others

If you want learn something quickly, you can find some people who learned this skill quickly. Ask to this person how he/she learned this and test it.

Make mistakes the 1st day

You can learn a langage with a grammar book for years but if you don’t speak this langage with people, it’s useless. It’s like deadlift or something else, accepts that failure is a part of the process to be better.

Learn 1-2 new skills

Learn Taekwondo, piano and spanish is too much. Select 1-2 and stay focus on it.

Different kind of music

If you try to read more or be more productive at work, experiment different type of music like rap, electro, classical music, movie soundtrack, etc. At different moment of the day, you need to be in a different state of mind (calm, aggressive), use music to be more productive.

Sleep more

In the movie « Limitless », Eddie Mora lives with the minimal hours of sleep every day. In the reality, it isn’t possible to sleep 4h. A body lacking sleep functions similarly to an intoxicated body  .

What skill or goal you want reach ?

-Steph

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