Healthy Lifestyle

  • Here Are Some Links For Your Weekly Reading – February 6th, 2022

    Have you paid attention at all to the Spotify controversy?

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    Here are some of the posts that caught my eye. Hope you find something interesting.

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  • It Isn’t Whether Tom Brady Is Retiring – It’s About When … and Why We Care?

    In 2017, I wrote an article “asking” why the Patriots were so good. Then Tom Brady left, the Patriots have suffered (somewhat), and Tom Brady won another Super Bowl with the Buccaneers. 

     

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    Now, several sports pundits are reporting that he may be retiring. Tom Brady insists that he hasn’t made a final decision yet. 

    Of course, there is the matter of the $15 Million portion of his signing bonus that becomes payable to him on Friday. That might explain the “confusion” on timing?

    Regardless, all this talk reminded me about what makes Tom Brady special. 

    There is a difference between ‘luck’ and ‘skill’.

    Both exist … yet, luck favors the prepared.

    In life, as in sports, hard work often beats talent (especially if talent fails to work hard).

    But, when you see this picture from the 2000 NFL Combine, it’s hard to believe that Tom Brady would be a 7-time Superbowl MVP taking the Buccaneers to the Super Bowl in his first year with them. All at the geriatric (for an NFL player) age of 44. 

     

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    via CBS Sports

    When I talked about the Patriots, I focused on the fact that they were a well-oiled machine with a powerful framework of success that allowed individual greatness to shine. 

    I think Brady’s continued success is emblematic of that. 

    Tom Brady is a paragon of culture, process, and hard work. Much of his approach was molded by his time with Belichick, but of course, he gets enormous personal credit as well. 

    He expects the best of himself and brings out the best in his teammates. That’s enabled him to stay a top-level competitor despite not being the strongest, fastest, or most mobile QB (and that was when he was young). 

    As well, Tom Brady is remarkably consistent and disciplined; his diet, his routine, his exercise, his film routine, etc. All NFL athletes have impressive routines for the most part, but take a look at Tom Brady’s routine. It’s a routine built for him and his needs – and he’s got it dialed in. He doesn’t need to waste time trying to get big in the gym, so he focuses on 9-key exercises to support his goals. 

    The System is the ‘system’; but, within it, you can measure what works, who contributes, and then use those insights to identify the best things to try next.

    Win, lose, or draw … some things speak for themselves. And whether he retires today, next year, or never, we don’t need to wait five years to know he’s a Hall of Fame player with an incredible career. 

  • Here Are Some Links For Your Weekly Reading – January 30th, 2021

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    Here are some of the posts that caught my eye. Hope you find something interesting.

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  • The Most Terrifying Infographic of 2022

    As we enter the new year, it feels appropriate to focus a little on our mortality. What better time for an existential crisis? 

    Below is an infographic that shows events in the life of a typical American. However, you can personalize it to display how long you likely have to live by filling in your education level, sex, country of birth, and when you were born. Seeing where you are … versus how many dots are left can be jarring.

     

    220103 Life of a Typical American

    via Coruscant Consulting

    Looking at the chart done with my information reminded me how important it is to make the most of the time I have left. 

    Time is funny. Sometimes it seems to fly by … and other times, it almost seems to stand still.

    Everyone has the same 24 hours each day. Some use it better than others. 

    Sometimes we are conscious of how we use this precious resource. Sometimes it gets away from us.

    Here is a video that illustrates how most of us spend our time. It is called The Time You Have (In JellyBeans).

     

    zefrank via YouTube

    The average life expectancy for men in the U.S. is 76.

    How many amazing vacations do you have left? How many jaw-dropping moments? How many fantastic meals? How many Super Bowls?

    What about time with your parents or older relatives? It's easy to forget to call or to miss an important event because "life happens". But, if you realize you may have already used 95% of your in-person time with that person … doesn't it become more special?

    In my TEDx talk, I mentioned "living like you only have a year left" – and how much more "life" we got out of the last part of my dad's life. 

    That is an example, but I want to take it one step further. 

    To start, think of some of the activities you do, places you go, experiences you have that are special and make you feel like your best self. 

    • Hitting flow-state and creating something new and exciting;
    • Taking an amazing vacation and experiencing something completely new;
    • Having a moment with someone you love that makes you stop and say – Wow!
    • Making a difference in someone's day or giving back to your community;
    • Experiencing peace and relaxation;
    • Feeling pure joy.

    It's easy to get lost and take for granted these moments when they happen, but when you think about how much time you have left, they take a whole new meaning. 

    How can you maximize the time you have left? Fill it with the best experiences, activities, and people you can.

    To start, think about different time frames:

    • What activities could you commit to doing at least once a year?
    • What activities could you commit to doing at least once a month?
    • What activities could you commit to doing at least once a week?
    • What activities could you commit to doing at least once a day?

    Make those lists … it is a simple way to get a better return on the time value of your life.

    Seriously, try it.  

    Let me know how it worked for you – and what you chose.

    Onwards!

  • Getting Ready For The New Year

    I love planning for the new year – both personally and professionally. 

    I've always been a big picture person – so I tend to think in 5, 10, 25-year increments … but thinking about the coming year is helpful too.

    I think about it a bit like using a map.  Even if you know your intended destination, you still have to start with 'where you are' in order to figure out the best way to get there.

    There are seemingly infinite potential paths … but motion in a direction isn't really "progress" if it doesn't take you towards your desired destination.

    As we reach the final week of 2021, I thought I'd revisit how I set New Year's resolutions. 

     

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    To start with, resolutions only work if you actually "want" to make them happen. It's one thing to hope that something magically falls in your lap; it's another to want to put in the work. 

    With that being said, here are some tips. 

    • Focus on What You Want.
    • Focus on Why You Want It.
    • Focus on Ways You Might Get it.
    • Focus on Evidence of Progress.

    Below, I'll take you through an example of each of the four steps.

    Moving Towards a Solution, Rather Than Suffering From the Problem.

    Before I got back into my health, my first instinct was to think, "I need to lose weight."  Knowing that "you're fat" isn't helpful … my head quickly translates that to something a tad more positive, yet generic, like: "I choose to be healthy and vital, and to live a healthy lifestyle."

    Blah, blah … They are just words.  What I needed was something specific, measurable, and actionable.  How about: "I will lose 15 pounds and stop eating after dinner."  OK, but that isn't inspiring, and there isn't much for me to do. I can do better than that.

    Figure-Out a Big Enough WHY, Rather Than Worrying about the HOW's.

    This post isn't about health and fitness; it is about the mindset and techniques you can use to set empowering goals and plans in any situation.

    So, while I could list many ways to lose weight (and I might even remember to do some of them), leveraging a driving force creates momentum.  In other words, the first step in "Doing" is knowing WHY you want something.

    I really do want to be healthy, fit, and vital (it sure beats the alternatives), and I want to have the energy and confidence to live and enjoy my life fully.  The world is my playground, and I want to take advantage of more opportunities to play with family and friends.  However, to do those things, I must find better ways to live a healthy lifestyle.

    The WHYs are just as important for business goals too.

    Focus on Potential Solutions, Rather than Problems or Challenges.

    Obstacles Exist. The bad news: I don't eat fish, and I don't like vegetables (unless French Fries are vegetables).  My joints aren't close to healthy from years of violent contact sports. I rarely get 7 hours of sleep, and who'd have thunk it, but being a CEO of a startup is stressful.  The good news: is none of those things matter; and even if they did, it just would mean that I have a lot of room for progress.

    It is natural to focus on obstacles. But most obstacles are surmountable – with a big enough WHY, even I'll start to eat vegetables. Instead of dwelling on the limitations, use them as a reminder to focus on potential solutions instead. They are beacons, pointing the way.

    How do you do it?  To focus on solutions, you can make two action-based lists: one is of things To-Do … and another is of things Not-To-Do.

    Here are some of the sample To-Do Items:

    • I will drink more water than coffee.
    • I will stretch, or do basic calisthenics, on days that I do not go to the gym.
    • I will make a healthy shake as a meal replacement rather than a snack of min-meal.
    • I will focus on relaxation and meditation as much as I focus on strength & physical exercises.

    Here is the actionable list of Not-To-Do Items.

    • I will not buy new bigger pants or wear stretchy pants because of an expanding waistline.
    • I will not eat snacks out of their container – and will portion out what I want first.
    • I will not compare my current level of fitness to what I used to be able to do. Instead, I will focus on my actions and improvement.

    Create Healthier Habits.

    It is easy to follow a routine.  So, here's another tip … make your routine better.  Here are some examples of things you could do to make being healthier happen with less effort.

    • Pre-sort your vitamins into daily doses, and keep them by the coffee machine.
    • Buy healthy snacks, like fruit, raw nuts, or organic energy bars (instead of chips).
    • Enjoy listening to music or listening to a book/podcast during your "exercise time." Dedicating time to something doesn't mean you can't be multitasking.
    • Park at the end of the parking lot, so you get to walk.
    • Meet with friends at the gym or a hiking spot rather than a bar or restaurant.

    You get the idea.  Get in the habit of looking for ways to create better habits.  What habits could you alter slightly to make a big difference?  Which things can you automate or outsource?

    For two books about the subject, I recommend Tiny Habits by B.J. Fogg and Willpower Doesn't Work by Benjamin Hardy. 

    Focus on Your Progress.

    In this case, it really is about the journey.  Instead of keeping track of how far you have to go … notice how far you've come. Utilize an internal locus of control. It is about creating energy, momentum, and a sense of possibility.  You may have a big, hairy, audacious goal in mind.  That's fine, as long as you realize that reaching each milestone along the way is still an accomplishment.

    • Find shoes that don't hurt your feet.
    • Pick a gym or a personal trainer that you enjoy.
    • Run more than two laps without stopping.

    It doesn't matter what they are … they all count, as long as you know that you are moving in the right direction.

    Summary

    The point of this exercise was not really to focus on fitness. These techniques and goal-setting tools work in any situation. The principles are:

    1. First, figure out what you want and why it is important to you. Only focus on the few things that are actually important to you. 
    2. Second, find something you can do, right now, which moves you in the right direction.
    3. Third, notice which things create (rather than take) energy. Spend your time on those, and automate or create routines to take care of the rest.
    4. Fourth, plan forward, but measure backward. Set milestones so that you can recognize and celebrate your progress.

    In my business, this translates to having a mission and vision – it's what we want, why it's important to us, and a basic strategy to get there. Then we create yearly "Big 3" goals that move us toward that long-term vision. Then, the team creates SMARTs (goals that are specific, measurable, attainable, relevant, and timely) and KPIs (key performance indicators) so they know where to spend their time, and what milestones tell them they're on the right track.

    It isn't magic, but it works.

    Hope this helped.

  • Here Are Some Links For Your Weekly Reading – December 19th, 2021

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    Here are some of the posts that caught my eye. Hope you find something interesting.

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  • Greatest Strength or Greatest Weakness

    I often talk about "unique abilities"… Those skills that define you and also bring you energy and joy. 

    But, often, our greatest strengths also can be our greatest weaknesses (especially when you overuse them). I shot a brief video on the subject (under three minutes). Check it out. 

     

    When we get good at something, it's easy to focus on that thing myopically. It makes sense. You develop a habit because you often get rewarded for doing it.  Consequently, it makes sense to focus on your strengths and leverage your unique abilities.

    On the other hand, no technique works all the time.  Further, the "recipe" that got you here isn't necessarily the recipe for next.

    With that said, you shouldn't neglect opportunities to find other ways to win or to seek improvement around you by intentionally growing the collection of unique abilities at your disposal.  One way to do that is to add 'Who's to your team whose unique abilities are the 'How's you need.   

    Recognizing which new capabilities you need can be the job description for a person or the "spec and scope" of a technology solution.  In either case, it frees you to focus on setting your sights higher and doing more of what matters and adds the most value. 

  • A-To-Z of The Internet Minute in 2021

    As I get older, time seems to move faster … but it's also true that as I get older, more is accomplished every minute. 

    Technology is a powerful force function. In fact, the amount of data in the digital universe effectively doubles every two years. 

    Every couple of years, I revisit a chart about how much data is generated every minute on the internet.  

    In reverse chronological order, here's 2018, 2015, and 2011. 

    Here's an excerpt from 2015 for some perspective: 

    Compared to 2008 here is what's happened with social networks:

    • The number of people online has more than doubled from 1.4 billion to over 3 billion (2021 #: 5.2 billion) 
    • Facebook has gone from 80 million users to more than 1.4 billion (2021 #: 2.89 billion
    • Twitter had 2 million accounts and now it is 300 million and counting. (2021 #: 206 million ACTIVE users after a big bot deletion)
    • The number of smartphones was 250 million in 2008 and today there are more than 2 billion. That is an 800% increase! (2021 #: 6.37 billion)

    Today this is what happens every minute on the web.

    • 4 million search queries on Google
    • Facebook users share 2.46 million pieces of content
    • Email users send 204 million messages

    Throughout its (pretty short) history, the internet has been arguably the most important battlefield for relevancy and innovation. 

    So, what does the internet look like in 2021?

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    DOMO via visualcapitalist 

    Looking at the list, we see new editions like Clubhouse and Strava. Partially due to the quarantine, you're still seeing an increase in digital cash transfers with tools like Venmo, an increase in e-commerce shops like Shopify, and an increase in (you guessed it) collaboration tools like Zoom or Microsoft Teams. 

    Just to pick out some of the key figures in the chart this year. 

    • Amazon users spend $283,000
    • 6M people shop online
    • TikTok users watch 167M videos
    • and, Zoom hosts 856 minutes of webinars. 

    Before 2020, I already thought that big tech had a massive influence on our lives. Yet, somehow this past year has pushed their impact even higher. 

    One other thing this chart also helps put into perspective is the rapid rate of adoption. As you look at different year's charts, you can see how quickly apps have become part of the cultural zeitgeist. 

    How do you think these numbers will grow or change in 2022? 

  • Here Are Some Links For Your Weekly Reading – December 5th, 2021

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    Here are some of the posts that caught my eye. Hope you find something interesting.

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  • Happy Hanukkah 2021

    It's that Holiday time of year again. 

    Wow, how time flies. We're past Thanksgiving, and Christmas and the New Year will be here quickly.

    It turns out that tonight was and the last night of Chanukah – which is the Jewish festival of lights. This is the holiday that involves lighting the Menorah (Chanukah candles), eating latkes (potato pancakes), exchanging gifts, playing spin the Dreidel (a gambling game), and enjoying a sense of family togetherness for eight days and nights.

    That's a long time, right?! Well, sometimes it seems even longer with my family. 

    As a gift to all of you, here is "The Chanukah Song," performed by comedian Adam Sandler on Saturday Night Live.  It became an instant classic (and he since released a second, third, and fourth version.)

    Here is the video. And, if you're feeling left out – here's Adam Sandler's Christmas Song.

     

    via SNL

    It's not too different from Christmas. 

    The cynic in me believes the gift part of the holiday was invented by merchants.

    Regardless, the Capitalogix team has been in a festive mood, and the office has been filled with holiday cheer. We recently celebrated a Thanksgiving Potluck as well. 

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    From my family to yours, Happy Holidays!