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15 Dec 2023
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Don’t Let Perfection Be the Enemy of Productivity

Productivity isn’t about getting more done. It’s about what you get done. Three aspects of perfectionism can interfere with your ability to prioritize the most important tasks.

You’re reluctant to designate decisions as “unimportant.”

There’s an argument that, for unimportant decisions, you should either decide quickly or outsource the decision.

But perfectionists have a hard time designating decisions as unimportant. They like to be in control of everything. Why? Because imperfections bother them more than they do other people. If something goes wrong, perfectionists might feel explosive frustration or a niggling sense of irritation that’s hard to ignore, and they don’t want to take that risk.

Sometimes, perfectionists are so accustomed to micromanaging that it doesn’t even occur to them that any decision is unimportant. They’re blind to it. They habitually and automatically classify everything as worthy of their full effort.

Solution: In modern life, decision fatigue can be intense. A perfectionist can learn to love giving up control over some choices if they pay attention to how good it feels to be relieved of the decision-making burden. Try using heuristics to quickly decide or delegate with the expectation that you will get much faster and pretty good decisions overall but not perfect ones. For instance, one of my heuristics is: if I’ve thought about doing something three times, I will get on and do it without further deliberating.

You feel morally obligated to over-deliver.

The belief that you need to beat expectations in any situation can manifest in many ways.

Let’s say someone offers to pay you $1,000 for a service. If you’re a perfectionist, providing $1,000 of value might not seem like enough. You might think that you need to give what your competitors would charge $1,500 for because you want to outperform. You think: “If I don’t over-deliver, I’m under-delivering.”

Or if you judge that 24 hours is a respectable timeframe in which to respond to a colleague’s email, you might set your own bar at within six hours. The key point is that you believe what’s generally reasonable doesn’t apply to you, and your own standard needs to be different.

Sometimes this line of thinking comes from wanting an excessive cushion; for instance, you think “if I aim to deliver 1.5X or 2X value for all the services I provide, then I’m never going to under-deliver.” It can also be driven by anxiety, insecurity or imposter syndrome; for instance, you think the only way to prevent anyone from being disappointed or unhappy with you is by always exceeding expectations. Perfectionists also sometimes imagine there will be catastrophic consequences if they fail to overdeliver; for example, they worry a client won’t want to work with them if they take a day to answer an email request, even if it’s a non-urgent query and they’re happy with everything else.

Solution: Have a plan for how you’ll course-correct if you notice these thought patterns. Understand what it’s costing you to always aim for outperformance. What else don’t you have time, energy, attention, and willpower for? Perhaps your own health, your big goals, or your family. If you assess that the costs are significant, try having a rule of thumb for when you’ll over-deliver. For instance, you might decide that in three out of ten situations in which you have the urge to do so, you will, but not in the other seven.

Situation-specific habits can help you, too. For instance, if a reporter sends me more than six questions for an article they’re working on, I’ll generally answer six or so questions in detail, and either minimally answer or skip the others. (I probably give better answers using this strategy because I focus on the areas in which I have the most interesting things to say.)

You get excessively annoyed when you aren’t 100% consistent with good habits.

When perfectionists want to adopt new habits, they tend to fall into one of three categories. They bite off more than they can chew and their plans are too onerous to manage; they avoid starting any habit unless they’re 100% sure they can hit their goal everyday, which leads to procrastination; or they take on only those habits that they can stick to no matter what.

Flexibility is a hallmark of psychological health. You need to have the capacity to take a day off from the gym when you’re sick or just got off a late flight, even if it means breaking a streak. You should also be able to shift away from habits that were once important to your productivity or skills development but that you’ve outgrown. Maybe as a beginning blogger, you vowed to always post three times a week, but now that’s burning you out or, as a new real estate investor, you always attended a monthly meetup, but now you get little out of it.

Sometimes the more-disciplined behavior (deviating from an ingrained habit or pattern of behavior) looks like the less-disciplined one (taking a break). But when conventional self-discipline turns into compulsion, perfectionists may actually be held back by it.

Solution: Have a mechanism in place for checking that you’re not sticking to a habit just because you’re worshiping at the altar of self-discipline. If you’ve never missed a workout in two years (or any other habit), it’s likely there were some days when getting it done wasn’t the best use of your time. Regularly review the opportunity cost of any activities or behaviors you diligently do to make sure they are currently the best use of your physical and mental energy.

Perfectionism is often driven by striving for excellence, but it can be self-sabotaging if it leads to suboptimal behavior like continuing habits beyond their usefulness, over-delivering when you don’t have to, or overthinking every decision you make.

Original article here

12 Dec 2023
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What really happens during a near-death experience

Sci-fi author Brian Herbert once wrote, “The only guarantee in life is death, and the only guarantee in death is its shocking unpredictability.” These words ring true to researchers who investigate what happens in a person’s final moments—and the frustration that comes with these studies. One big problem almost always gets in the way: How do you ask people what dying feels like when they’re no longer here?

Because we haven’t yet figured out how to communicate with the dead, the best-case scenario is talking to people who have had a close brush with death. They often mention seeing bright lights, their life flashing before their eyes, or visions of deceased loved ones. Some have even reported spotting the Grim Reaper by their bedside. It’s a paradoxical situation, says Kevin Nelson, a professor of neurology at the University of Kentucky: A few perceptions are common—a shining light, for instance—but the near-death experience is unique to each individual.

There’s still a lot of mystery when it comes to the cause, but the field is progressing thanks to people who have allowed scientists to study their brains in these situations. People who have survived these close calls say the encounter can be life-changing. One thing is certain: medical experts say near-death experiences are not a figment of the imagination.

And figuring out the mechanisms behind this phenomenon goes beyond general curiosity. One goal is to better understand how cardiac arrests happen. It could also potentially save lives, because doctors would have more knowledge for when to continue resuscitations after a patient’s heart stops.

“The research not only benefits our understanding of consciousness, but also in understanding the importance of the heart, lung, and brain in our everyday physiology,” says Jimo Borjigin, an associate professor of neurology at the University of Michigan Medical School.

Unreal recall

A near-death experience can happen to anyone. In fact, 1 in 10 people have reported sharper senses, slowed time, out-of-body sensations or other features associated with near-death, despite not being in grave danger. Research shows that near-death experiences come in four types: emotional, cognitive, spiritual and religious experiences, and supernatural. Of the four, people often recall supernatural activity, particularly the feeling of detaching from a physical body.

About 76 percent of people report an out-of-body experience during a near-death experience. While some people may attribute this to a spiritual experience, this is actually a sensory deception caused by the brain, which scientists have successfully replicated in people who are asleep. Research has shown that direct electrical stimulation of a brain area normally inactive in REM sleep can provoke an out-of-body experience. “Like a flip of a switch, you can literally throw somebody out of their body and back into their body,” Nelson says.

Often, though, people with cardiac arrest will recall near-death experiences. “About a quarter of people who suffer and survived cardiac arrest have memories about some aspect of near-death experience, Borjigin says. This is because people with cardiac arrest have decreasing blood pressure, she says. With the heart unable to pump properly, oxygen is unable to travel to the rest of the body, which is essential for every single cell in your body to survive. When a brain is alerted to a sudden decline in oxygen, your brain undergoes certain changes that contribute to the perceptual distortions that accompany a near-death experience.

Electrical surges in the brain

Ten years ago, Borjigin and her team observed that rats in simulated cardiac arrest still had fully active brains even 30 seconds after their hearts stopped. What’s more, their brains increased in electrical activity. To confirm whether this happens in humans, Borjigin recently tested the brains of four people who were critically ill and removed from life support.

When these comatose patients were taken off their ventilators, they could not breathe on their own. But, using EEGs, Borjigin noticed two people showed a surge in gamma brainwaves as their bodies started shutting down. Gamma brainwaves are usually a sign of consciousness, because they are mostly active when someone is awake and alert.

“We’ve shown the brain has a unique mechanism that deals with a lack of oxygen because oxygen is so essential for survival that even an acute loss massively activates the brain and could lead to a near-death experience,” Borjigin explains.

The boost in gamma waves occurred in a brain area called the temporo-parieto-occipital (TPO) junction. This is responsible for blending information from our senses, including touch, motion, and vision, into our conscious selves. It’s impossible to know if the increased brain activity was related to any visions they may have had, because, sadly, the two patients died. But Borjigin suggests activation of this area suggests people may likely pick up sounds and understand language. “They might hear and perceive the conversation around them and form a visual image in their brain even when their eyes are closed.”

Hidden consciousness

In one of the largest studies of near-death experiences, an international team of doctors has linked the surge in brain activity to what they called a hidden consciousness immediately following death. In the study, people who were brought back to life through CPR after cardiac arrest could recall memories and conversations while they were seemingly unconscious.

Between May 2017 and March 2020, the team tracked 567 people who underwent a cardiac arrest. They used EEGs and cerebral oxygenation monitoring to measure electrical activity and brain oxygen levels during CPR. To study auditory and visual awareness, the team used a tablet showing one of 10 images on the screen, and five minutes after, it would play a recording of fruit names: pear, banana, and apple, for another five minutes.

Only 53 people of the original 567 participants were successfully resuscitated. Initially, they showed no signs of brain activity and were considered dead. But during the CPR, the team noticed bursts of activity. These spikes included gamma waves and others: delta, theta, alpha, and beta waves—all electrical activity that signals consciousness.

Twenty-eight of those 53 patients were cognitively capable of having an interview. Eleven people recalled being lucid during CPR, being aware of what was happening or showing perceptions of consciousness like an out-of-body experience. No one could recall the visual image but when asked to randomly name three fruit, one person correctly named all the fruits in the audio recording—though the authors note this could have been a random lucky guess.

The study authors also included self-reports of 126 other survivors of cardiac arrests not involved in the study and what they remembered from almost dying. Common themes included the pain and pressure of chest compressions, hearing conversations from doctors, out-of-body experiences, and abstract dreams that had nothing to do with the medical event.

The findings debunk the idea that an oxygen-deprived brain stays alive for only five to ten minutes. They also raise the question whether doctors can save people already determined to be dead. “These patients were actually alive within, as seen in the positive waves on the EEG, but externally they were dead,” says Chinwe Ogedegbe, an emergency trauma center section chief and coauthor of the study.

Beyond the brain’s resilience to the lack of oxygen, the authors propose an alternative “braking system” that could explain the distorted perceptions of consciousness. The brain normally filters and inhibits unneeded information when you’re awake. In this unconscious state, however, the braking system is gone, which could allow dormant brain pathways to activate and access a deeper realm of consciousness containing all of your memory, thoughts, and actions. “Instead of being hallucinatory, illusory or delusional, this appears to facilitate lucid understanding of new dimensions of reality,” the authors write in their paper.

Unfortunately, with only a small number of participants surviving their cardiac arrest, it’s unclear whether this altered consciousness is more visual or auditory. Ogedegbe is working to increase the number of participants in the next trial to 1,500. Doing so will give researchers a better idea of the type of brain activity that goes on when someone is at death’s door, and potentially provide comfort that their loved ones can sense them in their final moments.

Original article here

09 Dec 2023
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5 Mistakes We Make When We’re Overwhelmed

When you feel overwhelmed, you may react in ways that not only don’t help the situation, but that even make it worse. Maybe you’re oblivious to these patterns, or you know what they are but struggle to do anything about them.

The following are five common self-sabotaging mistakes overwhelmed people tend to make. There are practical solutions for each that will help you feel like you’re on top of things and do a better job of navigating your most important tasks and solving problems.

You think you don’t have time for actions that would help you.

People often have great ideas about things that would help them feel better and more in control — for example, hiring someone to help around the house, practicing self-care, seeing a therapist, taking a vacation, or organizing a game night with friends. However, they dismiss them because they think they’re too busy or that it’s not the right time, waiting to take those actions until a more ideal moment that typically never arrives.

Instead of thinking about what would be ideal, choose the best option that’s easily available to you now. Perhaps you don’t have time to research the best therapists by interviewing multiple candidates, but you do have time to pick someone who meets a few of your criteria and try a couple of sessions with them.

When you have good ideas but don’t act on them, it can lead to a sense of powerlessness or incompetence. You may also have endless open loops of “shoulds” and waste time and energy thinking the same thoughts over and over again. Plus, when you don’t act, you miss out on the benefits you’d accrue from trying your ideas. By acting to help yourself, you’ll get practice finding doable solutions, feel more self-efficacy, and reap those benefits sooner.

You don’t utilize your unconscious mind enough.

Focus isn’t the only way to get things done. Your unconscious mind is great at problem-solving, too.

When I go for a walk, my mind wanders. I don’t aim to walk mindfully; rather, I let my mind drift without directing it too much. When I do this, it invariably meanders to work, but not in an unpleasant way. Solutions to problems magically emerge, and what I should prioritize becomes clearer without effort.

Even knowing this, it’s hard to allow myself to take a walk early in the workday (before temperatures where I live get too hot). What’s fascinating is that when I walk before work, my anxiety about the work I need to start once I get home creeps up. However, this doesn’t get in the way of me having insights into my problems and priorities. Both can occur together.

Your unconscious, wandering mind is as valuable a tool for solving problems and creative thinking as your focused mind. Utilizing your wandering mind will help you get important things done, without so much pressure to be focused and undistracted all the time, which can be an unreasonable expectation.

People who are feeling overwhelmed sometimes try to block out work thoughts during their personal time by listening to music, a podcast, or other entertainment. But that can rob you of some of the productivity potential of your drifting mind. Try identifying the activities during which your mind naturally drifts in helpful ways and solves problems for you. For me, these include running errands (driving), exercising, taking showers, and lounging in the sun.

You interpret feeling overwhelmed as a weakness.

Lots of times, we feel overwhelmed simply because we need to do a task we’re not very familiar with, or because a task is high stakes and we want to do a superb job of it. By itself, this isn’t necessarily a problem. We can often work through the task despite those overwhelmed feelings.

However, sometimes we get self-critical about the very fact that we feel overwhelmed. We think: “I shouldn’t feel overwhelmed by this. It’s not that hard. I should be able to handle it without it stressing out.” When you’re self-critical, you become more likely to procrastinate, because not only does the task trigger feelings of overwhelm, it also triggers shame or anxiety about having those feelings.

Some people react to this shame and anxiety in other ways. They might approach the task with extra perfectionism, or they might become more reluctant to ask for tips and advice from others. It’s important to replace your self-criticism with compassionate self-talk, which I’ve provided specific strategies for previously.

You default to your dominant approaches and defenses.

When we get stressed out, we tend to get a bit more rigid. Because we have less cognitive and emotional bandwidth to consider other options, we become less flexible about adapting to the demands of the situation and default to our dominant ways of handling things.

We all have values, but we don’t always use them to our advantage. For example, thoughtfulness can turn into overthinking, self-reliance can morph into micromanaging or doing everything yourself, having high standards can lead to being picky or perfectionistic, and resourcefulness can steer you toward doing things in unnecessarily complicated or unconventional ways.

When you’re overwhelmed, make sure you’re matching your values to the demands of the situation. Does the particular task or problem need _____? (Insert your dominant value, such as thoughtfulness or self-reliance.) Or would a different approach be better suited to the circumstances?

You withdraw from your supports.

If you feel overwhelmed, you’ve probably got limited emotional energy. This can lead to important changes in your behavior and emotional availability. They can be subtle — maybe you usually give your child a long hug when they come to you, but instead, you now give them a quick perfunctory squeeze while still thinking about other things, then get back to whatever you were doing.

This is self-sabotaging. You’re missing opportunities to fill up your emotional cup when you need it most, and you risk your loved ones noticing the differences and acting out to get your attention (for example, a child drawing on a wall, or a spouse picking an argument about something unimportant).

Identify ways you still enjoy connecting with your supports even when you’ve got limited emotional energy. For example, I like to draw alongside my five-year-old during my breaks, or construct something out of blocks and shapes with her. We also like to cuddle in bed while watching our own individual screens. If you struggle to get around to these activities, create routines for them so they fit into your day or week in specific places — for example, maybe you always bake with your child on Saturday mornings.

By being aware of the five patterns outlined here, you can make getting through busy and challenging times easier on yourself and those around you. They’re understandable patterns to fall into — and not a reason for you to be self-critical. Know what the traps are and make easy, small changes to overcome them.

Original article here

05 Dec 2023
Comments: 0

‘What the heck is going on?’ Extremely high-energy particle detected falling to Earth

Astronomers have detected a rare and extremely high-energy particle falling to Earth that is causing bafflement because it is coming from an apparently empty region of space.

The particle, named Amaterasu after the sun goddess in Japanese mythology, is one of the highest-energy cosmic rays ever detected.

Only the most powerful cosmic events, on scales far exceeding the explosion of a star, are thought to be capable of producing such energetic particles. But Amaterasu appears to have emerged from the Local Void, an empty area of space bordering the Milky Way galaxy.

“You trace its trajectory to its source and there’s nothing high energy enough to have produced it,” said Prof John Matthews, of the University of Utah and a co-author of the paper in the journal Science that describes the discovery. “That’s the mystery of this – what the heck is going on?”

The Amaterasu particle has an energy exceeding 240 exa-electron volts (EeV), millions of times more than particles produced in the Large Hadron Collider, the most powerful accelerator ever built, and equivalent to the energy of a golf ball travelling at 95mph. It comes only second to the Oh-My-God particle, another ultra-high-energy cosmic ray that came in at 320 EeV, detected in 1991.

“Things that people think of as energetic, like supernova, are nowhere near energetic enough for this,” said Matthews. “You need huge amounts of energy, really high magnetic fields, to confine the particle while it gets accelerated.”

Toshihiro Fujii, an associate professor at Osaka Metropolitan University in Japan, said: “When I first discovered this ultra-high-energy cosmic ray, I thought there must have been a mistake, as it showed an energy level unprecedented in the last three decades.”

A potential candidate for this level of energy would be a super-massive black hole at the heart of another galaxy. In the vicinity of these vast entities, matter is stripped back to its subatomic structures and protons, electrons and nuclei are hurled out across the universe at nearly the speed of light.

Cosmic rays, echoes of such violent celestial events, rain down on to Earth nearly constantly and can be detected by instruments, such as the Telescope Array observatory in Utah, which found the Amaterasu particle.

Below a certain energy threshold, the flight path of these particles resembles a ball in a pinball machine as they zigzag against the electromagnetic fields through the cosmic microwave background. But particles with Oh-My-God or Amaterasu-level energy would be expected to blast through intergalactic space relatively unbent by galactic and extra-galactic magnetic fields, meaning it should be possible to trace their origin.

Tracing its trajectory backwards points towards empty space. Similarly, the Oh-My-God particle had no discernible source. Scientists suggest this could indicate a much larger magnetic deflection than predicted, an unidentified source in the Local Void, or an incomplete understanding of high-energy particle physics.

“These events seem like they’re coming from completely different places in the sky. It’s not like there’s one mysterious source,” said Prof John Belz of the University of Utah and a co-author of the paper. “It could be defects in the structure of spacetime, colliding cosmic strings. I mean, I’m just spitballing crazy ideas that people are coming up with because there’s not a conventional explanation.”

The Telescope Array is uniquely positioned to detect ultra-high-energy cosmic rays. It sits at about 1,200m (4,000ft), the elevation sweet spot that allows secondary particles maximum development, but before they start to decay. Its location in Utah’s West Desert provides ideal atmospheric conditions in two ways: the dry air is crucial because humidity will absorb the ultraviolet light necessary for detection; and the region’s dark skies are essential, as light pollution will create too much noise and obscure the cosmic rays.

The Telescope Array is in the middle of an expansion that that astronomers hope will help crack the case. Once completed, 500 new scintillator detectors will expand the Telescope Array across 2,900 km²(1,100 mi²), an area nearly the size of Rhode Island and this larger footprint is expected to capture more of these extreme events.

Original article here

Don’t Let Perfection Be the Enemy of Productivity

What really happens during a near-death experience

5 Mistakes We Make When We’re Overwhelmed

‘What the heck is going on?’ Extremely high-energy particle detected falling to Earth

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