Category: BEST POSITIVE PSYCH

Best ideas of positive psychology: happiness, intuition, optimism, health, flow, decision-making, mind and body, goals, habits, great living!

How You Can Burn More Calories

Posted on by Senia

What contributes the most to how many calories you burn each day?
a) your basal metabolic rate (click here to calculate yours)
b) the “thermogenic” effect of the food you eat (i.e. celery is negative calories, vegetables take a lot of effort to digest, sugar goes through immediately and doesn’t take much effort)
c) exercise
d) non-exercise movement throughout the day

Ok, which one?
And which is next, etc.?
If you said your BMR (basal metabolic rate) is the highest, you would be right – that is the energy required for core bodily functions and it accounts for about 60% of all energy expenditure. Then, the thermogenic effect of food has a small effect – only about 10% of your energy expenditure is affected. Then movement takes up the remaining 30% of energy expenditure. But which movement – exercise or non-exercise movement?

A study in this issue of the Mayo Clinic’s Endocrinology Update[i] describes that non-exercise movement can have a much larger effect than exercise, and be almost the entire remaining 30%!

“NEAT” Effect on Your Body

Non-exercise movement is referred to as “NEAT” – Non-Exercise Activity Thermogenesis. It turns out that for two adults “of similar size, daily energy expenditure varies by as much as 2,000 calories per day.” 2,000 calories per day difference!!! And since the BMR and effect of food is approximately the same in two adults of the same size, then that entire 2,000 calories difference can be due exclusively to movement!

But, Dr. James Levine of the Mayo Clinic says that most of the world does not exercise and he cautions, “Even for the minority of people who do exercise, for most of them, exercise accounts for an energy expenditure of 100 calories per day. Thus, NEAT explains why an active person can expend 2,000 calories per day more than an inactive person of the same size.”

Lean People Naturally Build More Movement into Their Lives

16 lean volunteers were taken and overfed by 1,000 calories per day. Some of them naturally increased the amount of activity they were doing – they naturally increased their NEAT in response to the calorie increase. Those who most increased their NEAT did not gain fat, even with overfeeding. On the other hand, Dr. Levine wanted to study how obese people move during non-exercise.

Obese People Tend Not to Move as Much
Dr. Levine and his colleagues put microsensors into the tightfitting clothes of obese and lean people. These microsensors measured movement every half-second for ten days. The result? Obese people are seated on average 2.5 hours per day more than lean people!

So, do get up to take breaks at work!
And do park your car further from the entrance to the mall so that you have to walk.
And maybe even start fidgeting.
And definitely get up from your seat to get more drinking water regularly.
And use the stairs whenever you have the chance!

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[i] The “NEAT Defect” in Human Obesity: The Role of Nonexercise Activity Thermogenesis. Endocrinology Update. Mayo Clinic. 2(1). 2007

Full article as it appears in the American Heart Association is here.
Non-Exercise Activity Thermogenesis: The Crouching Tiger Hidden Dragon of Societal Weight Gain by James A. Levine; Mark W. Vander Weg; James O. Hill; Robert C. Klesges

The “When I feel like it” Reason

Posted on by Senia

The “When I feel like it” reason sounds like this:

“I know. I know that’s important. But to call that person – that requires some guts. That requires some pushing of myself. I’m not sure. I know I’ll do it. Maybe tomorrow. I just feel that I have to feel confident before I make that call. I feel like I have to be sure of it.”

Surprise, surprise! Nothing in life in certain. Nothing in life is sure.

What are you going to do later today? And after that? How about even later?

Daniel Gilbert writes in Stumbling on Happiness, “Later! What an astonishing idea. What a powerful concerpt. What a fabulous discovery. How did human beings ever learn to preview in their imaginations chains of events that had not yet come to pass?”

Gilbert says the reason that “the human being is the only animal that thinks about the future” is that we have a well-developed frontal lobe. Alvaro and Caroline write wonderful entries about the interesting aspects of the frontal lobe all the time at SharpBrains (see here, here, and here). Gilbert says, “The frontal lobe – the last part of the human brain to evolve, the slowest to mature, and the first to deteriorate in old age – is a time machine that allows each of us to vacate the present and experience the future before it happens.”

Why do we care about the frontal lobe anyway? It turns out that without the frontal lobe, a person would not be able to plan. The words “today” and “later” would be blank concepts. A patient who suffered frontal lobe damage in a car accident at age 30 was asked to describe what he thinks about when he is asked to describe what he is doing tomorrow or even the concept of the word “tomorrow”: “Blank, I guess … it’s like being asleep … like being in a room with nothing there and having a guy tell you to go find a chair, and there’s nothing there….”

We think about “tomorrow” and “later” because we can – because our well-developed frontal lobes love that kind of activity, says Gilbert.

So, back to the original question: suppose you know that something is important. Suppose you know that you ought to do something. But you want to WAIT until…. until you’re better prepared, until you feel more confident about it, until someone else suggests that you do that action….

Let me tell you something briefly – the only context in which “until” is a beautiful word is in this quote by Jim Rohn:

“How long should you try? Until.”

If you don’t want to do the task that you know needs to be done… if you want to wait until you’re better prepared, you can blame your frontal lobe for its imagining just how prepared you’ll be tomorrow, and the day after that, and the day after that. It does a great job of imagining – down to the details like the stains on the carpet if you’re imagining giving a speech… BUT… but your imagination can be very-very-super-very wrong, says Gilbert. “Imagination works so quickly, quietly, and effectively that we are insufficiently skeptical of its products.”

The next time you want to wait until –

  • You’re better prepared
  • You’re dressed better
  • You have your materials with you
  • It’s sunny outside
  • It’s exactly 2pm when you place the call
  • Your voice sounds good

– the next time any of that happens, just stop yourself, and say, “Why not now?”

Waiting for the Muse
Once of the most interesting pieces of advice I ever received was from a former reality-TV-star who I knew from years back, who said, “You know people can’t really tell if you’re having a bad hair day, or if you haven’t shaved… those things that to you seem like a big deal and a big difference relative to how you like to present yourself, are just a SMALL, SMALL PART of what other people see about you. So there’s no point wanting to look perfect before you walk up to someone. Go up to that person the way you are.”

Try this. Avoid the “when I feel like it” reason. This is the what Dave Seah writes about here on waiting until you’re motivated (Hint: this is part of a list Dave comments on; the list is “10 Steps to Guarantee Failure”).

Try avoiding using the “when I feel like it” reason. Try using the “I will do it anyway” reason. Try it – see how you like it!

Image: Waiting for the Muse

Write faster, Read faster, Know more

Posted on by Senia

WRITE FASTER
Here’s a post by Angela Booth on FAST WRITING (via Anne). Angela recommends creating a checklist for yourself, a process. She suggests a process in which she brainstorms, writes an outline, gets data, writes more of a draft. A key component of her list that I want to point out is “leave it for a day or longer.” Then she returns and completes other editing. Using her system, you would probably re-read the intro paragraph, say oh, five-twenty times. That would mean that you’d have five-twenty opportunities to rewrite something! Maybe writing faster is not about speed, but about easy editing. Like putting on layers of clothing before going outside in the winter, maybe writing faster is about putting on layers of betterment to your writing. And the more layers, the more opportunity to improve.

READ FASTER
Here’s a post by Idea Matt on FAST READING (these specific ideas are from Jason Womack). Jason says “he reads a book four times:

  1. Table of contents, glossary, index.
  2. Anything in bold, titles, and subtitles.
  3. First line of every paragraph.
  4. Entire book

Here’s the twist: Steps 1-3 should only take about 10 minutes.”

Ok, see the similarity to the faster writing? You may be starting to suspect that the above two tips are not only about faster writing and reading, but also about more thorough writing and reading. Why are the above two methods more thorough? Because you review the material again, and again, and again. In the outline, in the TOC, in re-reading the same sections when you edit.

So…. there’s a fun little conclusion we can make from the above two faster tips.

KNOW MORE
You know more when you review material fairly frequently. Here’s an example: I put together a workshop on “Why Optimism Is Good for your Health” last week. I put the workshop together in a week and presented it. Then I think back to it today to review it in my head in preparation for giving the workshop again to a new audience, and – guess what?! – it’s a little hazy. Not a lot hazy. I could probably recreate the slides without looking at them again, but a bit hazy – it would take me time. Why is this? Because I did my presentation writing and rewriting and creating all in one fell swoop. I didn’t really break it up into segments or smaller chunks. I didn’t do the “let it sit for a day or two.”

Here’s a question for you:

If you have a choice of repeating something MORE OFTEN or FOR A LONGER PERIOD OF TIME, which do you think will help you know the information better?

Bing bing bing! You got it. MORE OFTEN. You can see what I wrote here about the immense, powerful benefits of daily action. Remember, musicians often recommend that you practice in two sessions of 15 minutes rather than in one of 30 minutes.

Do whatever is important to you – do that repeatedly, regularly – do it so it’s second nature. :) ENJOY!

Games and Positive Psychology

Posted on by Senia

I read over at Phil Windley’s Technometria about these great fun games that Jane McGonigal is creating using Positive Psychology principles. Some of the Positive Psychology ideas that Phil says Jane mentioned in her talk are (from Phil’s site):

* Quality of life is the primary metric for evaluating everyday technology
* Positive psychology is a principle influence for design
* The public expects tech companies to have a clear vision of a life worth living

* To succeed, a brand or product must increase real happiness, the new capital.

I’m especially interested in this because playing games increases your positive emotion, and we know from Fredrickson and Losada’s work that a positive emotion to negative emotion ratio of 3:1 contributes to increased world view, a broadening of intellectual resources, and a building of intellectual, social, and physical capital (meaning that you have more reserves to do what you want to do in life). Here is Jane’s site and some interactive games she’s created.

Do you guys have suggestions for how games can influence your day-to-day life or your weekends or your interactions with friends?

Newness

Posted on by Senia

Just as you think you have something going well and straight and regular, it’s time to shake it up! Really. How long can you keep the same straight, regular going – and have it be enjoyable to you or to your colleagues, your readers…?

It’s got to always have a lot of pizazz! A lot. And you may come up with ideas that don’t work, but you may come up with a lot that do! And you get into the habit of creating newness, creating life.

In the comments are some ways I’m thinking of playing with newness on the Positive Psychology News Daily site.

What to do (and what NOT to do)

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Go act! (Don’t doubt yourself.)

Laugh at yourself, but don’t ever aim your doubt at yourself.
Be bold. … Have the nerve to go into unexplored territory.

~ Alan Alda

Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented, and fabulous? Actually, who are you not to be? You are a child of God. Your playing small doesn’t serve the world.

~ Marianne Williamson

Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.

~ Dale Carnegie

Do what you’re great at. (Don’t underestimate yourself.)

Insist on yourself; never imitate.

~ Ralph Waldo Emerson quotes

Don’t be humble; you’re not that great.

~ Golda Meir

Too many people overvalue what they are not and undervalue what they are.

~ Malcolm S. Forbes

Sam Bayer-isms: “More than ‘All the world’s a stage'”

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Sam Bayer is one of my favorite singer-songwriters. He is one of those rare immediately-caring people that you recognize as soon as he sings a song or talks with you outside the music hall. Sam Bayer writes in his latest newsletter about the roles people play:

Goffman was a brilliant sociologist, and one of his most influential books is The Presentation of Self in Everyday Life, which can be summed up, pretty succinctly, by mutilating Shakespeare: not only is all the world a stage, but every situation is a performance, and the roles we assume vary according to which play we happen to be in at the time. I think of Goffman a lot; we’re different people to our friends than we are to our coworkers, or our parents, or our spouses, or our children.

Sam is in particular speaking about how we have different roles as a musician and as a host. The audience learns just a few things about you while you’re on stage. Sam writes:

Some people believe that there’s really no room for more than three basic facts about a solo performer: e.g., you’re tall, you’re a cross-dresser, and you used to be a Marine. The other details are just noise; they detract from the focus of the performance. A while back, I settled on three words: Literate. Resonant. Exuberant. They’re on the top of each page of my Web site. They’re the three things I want people to remember about me, and my performance, when they leave.

If you have a chance to see Sam Bayer perform, DO!
Sam also hosts the definitive lists of Boston “open mikes” on his site.

Making a Deal with Yourself

Posted on by Senia

UPDATE 3-14: Let me summarize the below post in a few words:
Making a deal with yourself involves three main parts:

  1. What am I going to do? “Get more exercise,” “Get more organized,” “Pay my bills faster.” (Situation appraisal, Objectives)
  2. How am I going to do it and how will I measure success? (Measures of success, Expression of value, Methodologies and options, Timing, Joint accountabilities, Terms and conditions)
  3. Am I sure? Yes, I’m sure. (Acceptance)

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Continue reading “Making a Deal with Yourself”

How to Achieve ANYTHING in Life

Posted on by Senia

What is harder than rock, or softer than water? Yet soft water hollows out hard rock. Persevere.
~ Ovid

If there is one key to creating what you want in your life, it is daily practice. When you repeat again and again, you learn so much about the habit you’re building and about yourself. There are nuances that you do not learn from a how-to guide. Such as how to persevere.

Why daily? And why action?

  • DAILY! Daily moves you toward putting in hours to develop your expertise and toward repeating an activity to develop discipline and focus. Whatever your regularity is, you build your own daily practice. You can choose if your daily means 5 days a week (work week daily) or seven days a week (whole week daily) or three times a week (M-W-F regularly).
  • ACTION! Action is a form of commitment. A thought can be transitory, passing. An action is you saying to the world, “I am ready and I am doing it.” An action is more powerful than a thought – by definition, Action = Thought + Activity.

But why do it? Why take regular, structured, self-scheduled daily action as opposed to acting whenever you feel like it?

The Deep Math Example. As my very good friend and a former math professor says,

“It takes a while to get into the problem. You need to sit with it at your desk for several hours at a time just to start to focus deeply enough to be able to create any new conclusions.”

It takes time to get deep enough into a subject that you are no longer skirting the surface.

Math
The Ballroom Dancing Teacher Example. Have you found that some people who are excellent at what they do returrn to the basics from time to time? Like a yoga teacher taking a basic refresher course. Or an author going back to the structure of his characters? I know dance teachers who regularly take beginner classes. Why? Ballroom Dance
  • When you are at an advanced level, you get a lot more from beginner lessons. You start to see the nuanced distinctions that you didn’t notice at the beginning – “When I ask my students to ‘rock-step’ here, some are still thinking that they are rocking when the important distinction is that they are there-and-immediately back, on their toe and immediately forward… it’s more about the forward than it is about the rock-step back.” You start to see new ways of describing something, new ways of understanding and then being able to explain a concept.
  • You take the beginner class to come back to the beginner’s mind. To return to that joy that you loved about the activity to begin with, and to hear and see and feel and imagine what it is like to learn the steps for the first time. As Chip Heath and Dan Heath say in Made to Stick, we are sucked into the Curse of Knowledge: We are no longer able to often explain things to a five year old because we know too much detail. Avoid the Curse of Knowledge. Play as a beginner.
The Twyla Tharp Creativity Example. You make space for yourself – in your head and in your heart when you practice something regularly. You make space for yourself to be creative, to focus, to live in the moment. So much of life ends up being planning and rushing that unless you make the Creative Habit as Twyla Tharp says in her book, then you don’t ever create the discipline of creativity, the space for allowing yourself to do. That space is often only possible within the constraints of time allowed for that activity. Twyla Tharp
The Alaska Hiking Example. It is through action that you create a habit, and through habits that you create the life you want to live. According to Ann Graybiel, neural pathways – i.e. the pathways that create a new habit or new behavior pattern – form when you go over them again and again. Again and again. Like a hiking trail in Alaska worn by all the footsteps repeating over the ground again and again, so a new mental pathway forms when you repeat an activity. Best results are daily. Hiking
The Guitar Example. My guitar teacher years ago said, “The most important thing in learning guitar is daily practice. Even if you play 15 or 30 minutes a day, do just that. And if you have the choice to play once for 30 minutes or twice for 15 minutes, play twice for 15 minutes.” According to him and many other musicians, the mind learns when it starts a-new – when it comes to a project a-new. So scheduling that “new” regularly allows a habit to make that deep Alaskan hiking trail pathway. Guitar

And then, once you have taken the daily actions, keep track of them. Put a star on your wall calendar. Post about it on your blog. Write yourself an email accounting for that day. Track your progress. Roy Baumeister of Florida State University says (23-min interview) that one of the keys to creating a new habit is writing down those times when you have acted on that habit.

Is it really possible to achieve anything in life?
Let me ask that another way: what is harder than rock, or softer than water?

Lesson and Take-Away: 1) Take daily action and 2) write down your daily actions!

Images: math, dance, Twyla Tharp, hiking path, guitar.

Senia Maymin Senia Maymin, MBA, MAPP is an Executive Coach, and presents workshops to corporations about Positive Psychology. Senia is the Editor of Positive Psychology News Daily, and posts her latest ideas about positive psychology, business, and coaching at Senia.com. Senia’s bio.