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How To Be Spiritual In A Material World
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26 Jan 2023
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Who Has Time for Hobbies?

One of the bigger lessons I got from reading Cal Newport’s book, Digital Minimalism, was the importance of scheduling your leisure time.

Scheduling time for hobbies may sound unnecessary. Aren’t those the things you do for fun?

Yet, I would wager that most of us have activities we’d like to do on the side but never seem to have time for:

  • Learning a language
  • Art
  • Sports and activities
  • Reading for fun
  • Creating something

A common way to look at this state of affairs is to argue that we don’t have time for these things because we’re too busy. We want to relax at the end of a hard day, with whatever meager hours are left over.

This idea assumes we mostly use our time wisely, and if there isn’t time for something at the end of the day, it must be because there wasn’t time for it to begin with.

Where Does Your Free Time Really Go?

The view put forth by Newport in his book is that we tend to invest a lot of our time on various, low-value leisure activities that neither give us meaning or much enjoyment. Think television, Netflix, video games, social media and web surfing.

These activities often don’t provide much value, but they have really low barriers to get started. That combined with carefully engineered reward mechanisms keep them occupying our attention for many hours in the day.

In this view, it’s not that we don’t have time for high-quality pastimes because we’re too busy. Rather it’s because the default is to do something less worthwhile. If we could momentarily push ourselves out of these bad habits and onto something else, we’d be happier overall.

The solution is simply to schedule time for activities you care about.

How I’ve Been Applying This Idea 

There’s two ways I’ve been working to integrate this idea more in my own life:

The first is to set strict limits on internet and television use, outside of a few high-quality areas. Right now I have LeechBlock configured on my phone to block my biggest time-wasting websites if I use them more than an thirty minutes per day total. I also have ten minute blocks on my iPhone per day for YouTube and other apps that I mostly use to waste time. 

Thirty minutes per day is still more than enough time to follow everything I care about.

The second way I’ve been trying to integrate this idea is proactively scheduling time for higher-value hobbies. Making a goal to do some activity every evening, Monday to Thursday, whether it’s learning salsa, painting, attending a Chinese language meetup or going to the gym with friends, makes me less likely to fall back into binge-watching old television shows before going to sleep.

 

 

What If You Really Don’t Have Time?

The idea of scheduling hobbies tends to provoke one of two reactions:

The first comes from people who don’t like the idea of putting in effort to have fun. Why should you schedule fun–shouldn’t it be spontaneous?

However, I think the problem is often that there are barriers to starting activities you’d find really meaningful and enjoyable in your life, so the path of least resistance is usually not the most satisfying. Scheduling is just one way to avoid this trap.

The second reaction comes from people who argue they actually don’t have any time for hobbies. They’re truly too busy to do any of those things, since they work eighty hours per week, have seven kids and are studying for a dozen exams.

It’s hard to respond to this second objection because, there really are people in such a situation. You may even be in this situation yourself.

However, I also know that some of the highest-achieving, busiest people I know, nonetheless put in a lot of time in high-quality leisure activities.

Do You Really Lack Time, or Are You Just Stressed and Tired?

This suggests to me that the feeling that you have no time is often a reflexive evaluation about the amount of stress and exhaustion you experience to do the things you have to do in life, rather than an objective assessment about the number of hours per day you have no choice over.

My guess is that for most people in this situation, if you did a timelog, you’d find there’s lots of “wasted” time, and that your self-assessment mostly reflects the fatigue and stress you feel.

However, if it truly is fatigue and stress, rather than genuine lack of time, then that’s all the more reason to invest in high-quality hobbies. It’s the meaningless web surfing and Netflix binging that can make your life feel like a complete grind. Creating, learning, adventuring, socializing and experiencing are ways to reduce that stress and fatigue.

Therefore, paradoxically, I think it’s often the very people who claim they cannot possibly schedule their hobbies that need to do it most.

 

 

Original post here


23 Jan 2023
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Why some people can’t tell left from right

 

It can seem like an almost childish mistake, but a surprising number of adults confuse left from right and scientists are only just starting to understand why.

When British brain surgeon Henry Marsh sat down beside his patient’s bed following surgery, the bad news he was about to deliver stemmed from his own mistake. The man had a trapped nerve in his arm that required an operation – but after making a midline incision in his neck, Marsh had drilled out the nerve on the wrong side of his spinal column.

Preventable medical mistakes frequently involve wrong-sided surgery: an injection to the wrong eye, for example, or a biopsy from the wrong breast. These “never events” – serious and largely preventable patient safety accidents – highlight that, while most of us learn as children how to tell left from right, not everyone gets it right.

While for some people, telling left from right is as easy as telling up from down, a significant minority – around one in six people, according to a recent study – struggle with the distinction. Even for those who believe they have no issues, distractions such as ambient noise, or having to answer unrelated questions, can get in the way of making the right choice.

“Nobody has difficulty in saying [something is] front and back, or top and bottom,” says Ineke van der Ham, professor of neuropsychology at Leiden University in the Netherlands. But telling left from right is different, she says. “It’s because of the symmetry, and because when you turn around, it’s the other way around, and that makes it so confusing.”

Left-right discrimination is actually quite a complex process, calling upon memory, language, visual and spatial processing, and mental rotation. In fact, researchers are only just beginning to get to the bottom of exactly what’s going on in our brains when we do it – and why it’s much easier for some people than others.

“Some individuals can tell right from left innately, just can do it without thinking,” says Gerard Gormley, a GP and clinical professor at Queen’s University Belfast in Northern Ireland. “But others have to go through a process.” In an effort to understand what happens in wrong-sided medical errors, Gormley and his colleagues have conducted research on medical students’ experience of making left-right decisions and examined the process.

“First of all, you have to orient right from left in yourself,” he says. When the answer doesn’t come instantly, participants described various techniques, from making an L shape with their thumb and index finger, to thinking about which hand they use to write, or strum a guitar. “For some people it’s a tattoo on their body or a piercing,” Gormley says.

Then, when figuring out which side is someone else’s left or right, the next step is mentally rotating yourself so you’re facing in the same direction as the other person. “If I’m facing you, my left hand will be opposite your right hand,” says Gormley. “That idea of mentally rotating an object adds an extra degree of complexity.” Other research shows that people tend to find it easier to judge if an image shows a left or right hand by imagining their own hand or body rotating.

Research published by Van der Ham and her colleagues in 2020 found that around 15% of people rate themselves as insufficient when it comes to identifying left and right. Almost half of the four hundred participants in the study said they used a hand-related strategy to identify which is which.

The more asymmetrical someone’s body is – in terms of writing hand preference, for example – the easier they find it to tell left and right apart

The researchers used something called the Bergen right-left discrimination test to dig deeper into how these strategies work. Participants looked at pictures of stick people either facing toward or away from them, with their arms in various positions, and had to identify their highlighted hand as their left or right. “It seems simple, but it’s kind of frustrating if you have to do a hundred of these as quickly as you can,” says Van der Ham.

In the first experiment, the participants sat with their hands on a table in front of them. “There was a very clear effect from how this little stick figure was positioned,” says Van der Ham. “If you were looking at the back of the head, so it was aligned with you, people were a lot faster and more accurate.” Similarly, when the stick person was facing the participant but had their hands crossed, so their left hand was on the same side as the participant’s left hand, people tended to do better.

“That tells us that the body really is involved in this,” says Van der Ham. The next question was whether participants were using cues from their body at the time of the test to identify left and right, or referring to a stored idea of their body instead.

 

To answer that, the researchers repeated their experiment, but this time tested four different scenarios: participants sat with their hands either crossed or uncrossed on the table in front of them, and had their hands either visible during the test, or covered with a black cloth.

But the researchers found that none of those changes influenced test performance. In other words, participants didn’t need to actually see their hands in order to use their own body to distinguish right from left.

“We haven’t completely solved the issue,” says Van der Ham. “But we were able to identify our bodies as being a key element in identifying left from right, and that we consult our body representation as we have it in a more static way.”

In Van der Ham’s experiments, the boost in performance that came from being in line with the stick person was more pronounced in people who said they use a hand-related strategy to tell left from right in their daily lives, as well as in women generally. The researchers also found that men tended to be faster in responding than women, but the data did not back up previous research showing that men perform better overall in left-right discrimination tests. 

Exactly why people differ in their ability to tell left from right isn’t clear, though research suggests that the more asymmetrical someone’s body is (in terms of writing hand preference, for example) the easier they find it to tell left and right apart. “If one side of your brain is slightly larger than the other, you tend to have a better right-left discrimination,” says Gormely.

But it could also be something that we learn in childhood, like other aspects of spatial cognition, says Van der Ham. “If kids are in charge of finding the way around, if you just let them walk in front of you for a couple of metres and make the decisions, those are the kids that ended up being better navigators,” she says.

Research by Alice Gomez and colleagues at the Lyon Neuroscience Research Center in France hints that left-right discrimination is something that children can pick up quickly. Gomez designed a two-week intervention programme, delivered by teachers, designed to increase five-to-seven-year-olds’ body representation and motor skills.

When they were tested on their ability to locate the correct body part on themselves or a partner – their right knee, for example – after the programme, the number of left-right discrimination errors were almost halved. “It was very easy for us to increase the abilities of children to be able to locate the [body part] on the basis of the name,” says Gomez.

One reason for this might be that the children were taught a strategy – to think about their writing hand – for when they couldn’t remember right and left. The programme’s focus on children’s own bodies is another possible explanation, especially as other research shows that an egocentric reference frame is key when we make left-right decisions.

In a typical classroom, children might label body parts on a diagram rather than their own bodies, because the latter is more time-consuming and difficult to assess for a teacher, says Gomez. “It’s very rare that they will have the time to be egocentric,” she says.

While there are plenty of everyday scenarios where knowing left from right is important, there are some situations where it’s absolutely critical. Brain surgeon Marsh was able to put right his wrong-sided trapped nerve surgery – but a surgeon removing the wrong kidney or amputating the wrong limb, for example, would have devastating consequences.

Medicine is not the only field where left-right errors can make the difference between life and death: it’s possible that a steersman turning the ship right instead of left was a contributing factor in the sinking of the Titanic.

But while some people have to put in more effort to judge left and right, everybody has the ability to get left-right decisions wrong, says Gormley. He hopes that more awareness of how easy it is to make such a mistake will lead to less stigma for those who need to double check their decision.

“As health care professionals, we spend a lot of time labeling spatial orientations: proximal, distal, superior, inferior, but really pay no attention to right or left,” he says. “But actually, of all the spatial orientations, that is the most challenging.”

 

 

Original article here


18 Jan 2023
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Why Failure Is Fabulous  

The idea is not to turn failure into success, per se, but to be open to what our failures have to teach us about who we are and who we aim to be. There may be a “success” inside the failure that you’re not seeing…

  • Failing big can mean you took a big risk.

Failing at something may mean that you extended yourself beyond your comfort zone. You did something you weren’t familiar with doing; or you tried to do something you had never done before. Congratulate yourself on making the effort. What do you know now that you didn’t know before? Is it something you want to try again? Do you need to reexamine your assumptions? Get help? Take more time? Take a different approach?

  • Failing can indicate that you’re doing something against your will.

Sometimes we do something because others encourage us to do it, or it’s something we feel we should do; but it’s not what we really want to do. Failing is the feedback that wakes us up and asks: what are you doing? Why are you doing this? What was my reason for doing this in the first place? Was the reason for your failure that you didn’t put your heart into the effort? Maybe it’s simply the wrong thing for you to do.

That’s good information.

  • Failure can indicate you’re ahead of your time.

One of the hardest kinds of failure is when you’re enthusiastic and excited about an idea – that no one seems to share. I, for instance, wrote a speech called “The ‘F’ Word – The Positive Aspects of Failure” more than ten years ago. I saw then that society’s hyper focus on success was blinding us from benefiting by learning what didn’t work. When other people don’t understand what you’re doing, or tell you that your idea is dumb, or wrong, it just may be that they haven’t caught up with you yet. Don’t let other people’s indictments steer you away from what you know is true.

  • Failure can lead you in a new direction.

The tried and true may lead you to success. But failure, if you’re open to looking at it, will most certainly lead you in a new direction. History is rife with stories of people who were trying to solve a particular problem and ended up discovering something completely unexpected. The same could be true for you. You may flop at “American Idol” but find that you make a great singing coach. Or when you throw your ceramics at the wall, you may find they make a lovely mosaic. Failure breaks things apart – leaving you the opportunity to put the pieces back together in a whole new way.

  • Failure reminds us that certain things are beyond our control.

This is the biggest and hardest lesson for us to learn. There are times in our lives when we do try our hardest, give it our best, apply all of our interest and talent and still fail at the attempt. And sometimes, the more we try, the worse it gets. In this case, it’s important to realize that some things are beyond our control. We cannot always make things turn our right for ourselves and certainly not for others. Knowing in our hearts that we tried our best and gave it our all is all we can do. Acknowledging that is what allows us to go and try again. Failure in this case teaches us that we must focus on the process and the moment as much as the ultimate reward and outcome. Being present to the moment is the reward.

There are all sorts of ways to look at failure, but maybe it all really comes down to this: without knowing what didn’t work, how can you identify what did?

Remember: Thomas Edison, one of the greatest inventors of all time, said of his attempts to invent an electric light bulb, “I have not failed. I’ve just found 10,000 ways that won’t work.”

 

About the Author:

 

Susan E. Schwartz is a writer and consultant living in San Mateo, California.

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14 Jan 2023
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The Mind Gym: Five Ways to Make Exercise a Pleasure

For most of my adult life, exercise was an ordeal. Even mild workouts felt grueling and I left the gym in a fouler mood than when I’d arrived. The very idea of the runner’s high seemed like a cruel joke.

As a science writer investigating the mind-body connection, however, I was surprised to discover many psychological tricks that can turn the pain into pleasure. Putting these simple tips to the test, I now happily burn between 6,000 and 7,000 calories a week with high-intensity interval training, 5km runs and yoga. What was once a torment is now the highlight of my day.

Don’t just take my word for it. Here’s the science behind the five strategies that I found most transformative.

1. Let music be your pacemaker

Choosing the right music for a workout can be as important as picking the right playlist for a party, with ramifications for your enjoyment and your performance.

The benefits are not only found in motivational lyrics – though there’s no doubt that upbeat tracks can infuse you with positive feelings that can help to drown out the sensations of fatigue; when you are lost in the music, you simply forget how hard you are working out.

There are also some physical benefits. Loud, high-octane music also increases our “physiological arousal”, resulting in a faster heart rate that will deliver more oxygen to our muscles. And research by Costas Karageorghis, a professor of sport and exercise physiology at Brunel University London, shows that we naturally synchronise our body’s motion to the underlying rhythm. This reduces any energy-wasting irregularities in our movements and results in more efficient use of our muscles.

If you want to make the most of the pacemaker effect, the tempo of the music must match the type of exercise you are trying to perform. If you are taking a step for every beat, around 170-180bpm (such as Roar by Katy Perry) would be right for a high-intensity run. For energetic cycling, you might want something slower, such as Dangerous by David Guetta ft Sam Martin, at 92bpm.

2. Ignore #fitspo posts

Scrolling through Instagram and TikTok, you’ll come across countless “fitspiration” accounts offering pictures of perfect pecs and tight torsos – a portrait of what might be possible if you only follow the right regime. Such images might seem like a sensible source of motivation, a way of focusing your mind on what you want to achieve. But a study led by Ivanka Prichard at Flinders University, Australia suggests these accounts can lead to a less rewarding workout.

The participants first scrolled through a set of 18 images. Some saw supposedly motivational photos related to fitness, such as before-and-after shots depicting a body transformation. Others saw travel photos of attractive locations. They then took to the treadmill for a 10-minute workout. Far from encouraging the exercisers, the #fitspo images had a negative effect on their mood and increased their rating of “perceived exertion”, so that they found the activity more tiring than the people who had seen the travel snaps. This seemed to be tied to lower body satisfaction – the sight of the fitness gurus had left them feeling less attractive and more concerned about their weight and shape, which put a downer on the whole experience.

3. Reframe the pain

If you are just getting started on a new fitness regime or simply having a bad day, it’s very easy to interpret feelings of fatigue as a sign of failure. The heart thumping hard in your chest, the burning of your lungs, the aches of your limbs – your body seems to be yelling at you to stop exercising. The sensations may even trigger cycles of catastrophic thinking, in which you start to exaggerate your discomfort – “this is awful”, “I can’t take it”, “I’m never going to get fit”.

Psychological science suggests that these thoughts will only amplify your distress – which may, of course, discourage you from continuing your workouts in the future. To avoid this fate, you can practise “cognitive appraisal”. This could involve taking a deliberately dispassionate view that avoids negative interpretation; you might try to passively observe the feelings without judging them. You might even try to see discomfort as a sign of progress – that you are successfully pushing your body to the max.

Studies show that these small changes in mindset can soften the sense of physical distress and the perceived exertion of exercise. Through the mind-body connection, they could even activate a beneficial “expectation effect” – akin to the placebo effect – that alters the physiological response to the exercise. One experiment by Prof Fabrizio Benedetti at the University of Turin found that reframing muscle aches as a positive signal can ramp up the production of the brain’s endogenous cannabinoids and opioids, natural analgesics that could mask the strain.

4. Engage your imagination

Many athletes swear by the power of visualisation. American swimmer Michael Phelps, for example, imagined each event in exquisite detail. “I can see the start, the strokes, the walls, the turns, the finish, the strategy, all of it,” he wrote in his autobiography, No Limits. “Visualising like this is like programming a race in my head, and that programming sometimes seems to make it happen just as I imagined it.”

Sports science seems to back this up: the use of mental imagery can improve the accuracy of our movements, and even our overall strength. Studies show that people who spend a few minutes each day visualising the lifting of heavy weights see bigger strength gains than those who did not practise an imaginary workout. The mental rehearsal is thought to boost the nerve signals sent from the brain to the muscles, increasing the force you can exert when you finally visit the gym. This technique can be especially useful in minimising the loss of strength while recovering from injury.

5. Use temptation-bundling

For many of us, the biggest battle is getting to the gym in the first place when there are so many other activities vying for our time and attention. It’s much harder to summon the willpower to put on your trainers when you might be curled up on the sofa with a trashy novel.

If this is an issue, you can try temptation-bundling, which involves packaging the things you don’t want to do with one of your guilty pleasures. The technique was developed by Prof Katy Milkman at the University of Pennsylvania, who gave people iPods loaded with four addictive audiobooks to enjoy while they worked out. The simple strategy increased their gym attendance by 29% over the following seven weeks.

So dust off your trainers. With each of these strategies nudging you towards your fitness goals, you may find soon find yourself making substantial gains with very little pain.

 

 

 

Original article here


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