Category: In English

On Taking Action
One of the most demanding tasks is to 1) gather relevant pieces of information in the current moment, 2) create a plan that will likely have a positive and desired effect, and then 3) acting on it with coherence, congruence and consistency.

On basic level, this is practically how we as humans function, but the keys to the metaphorical city gates are in the adjectives and systems getting more complex with time.
- What is relevant knowledge to gather in the now?
- What is the effect that is desired?
- How do I act with coherence, congruence and consistence?
A good place to start is to review the tools used, particularly language, since how we use it can limit or open up our view of the situation, our goals and behavior.
2024-10-12

On Resilience

Resilience is a word that everyone loves, but that is – by definition – hard to do. Resilience develops only by doing tasks that are physically and mentally demanding. It is something that needs constant challenge and pushing it, otherwise we grow less resilient over time.

Because I like the table format due to how it can simplify complex reality, here is one view into resilience:

Aspect	Weakens resilience (- -)	Maintains resilience (+-0)	Strengthens resilience (++)
social interaction	avoid challenging topics in a conversation stay quiet	actively participate in challenging conversations answer when asked	bring up challenging topics in a conversation take your turn when necessary
physical exercise	avoid challenging physical exercise	follow a pre-set exercise program	do ad-hoc training (supersets, drop sets) early morning training frequent cold exposure
mental exercise	swipe, scroll and binge watch for hours	read a book	read a book from challenging genre or author watch documentary on a challenging topic

2024-10-08

On Motivation

There are many definitions for the ABC of motivation. Here is one:

A = autonomy: I decide and I am in control of this.

B = belonging: This is who I am/we are. I/We do it like this (congruence).

C = competence: I can learn this. I am skilled and capable for this.

To increase level of motivation, figure out a situation today where you can say each sentence in your mind or out loud. This creates awareness of motivation that directs your behavior positively.

2024-10-01
On Attentivism as Philosophy
To attend: To be present at; to pay attention to; to look after

Attentivism is the ethics of the present moment. At the core of attentivism is situational and systemic awareness. Attentivism is seeking positive paths through attention to meaningful aspects of the present moment and social systems the person currently attends.

In a sense, attentivism is theoretical form of the practical wisdom that is accumulated while partaking in social systems, answering the question “What should be done?”.

Why this concept? Every concept is formed to help pay more attention to different aspects of reality, and share and discuss that information. With attentivism we pay attention to the attention process itself that runs in the mind, and look into its ethics.
- What is important now in this situation? What is right and valuable?
- How can we improve our process of attending, personally or through improving shared regular processes?
- How present am I in this situation? What can I do to improve my presence and thus do the right thing effectively and with greater impact?
2024-09-27
On Goals and Reaching Them
A goal: publicly or privately expressed narrative about the desired state and outputs of a system

A lot has been written about goals, how you define them, go after them and measure them. In this text my goal is to offer more philosophical and at the same time concrete view that clears up the mysticism and magic around goal-setting that to many is difficult to grasp.

My desire with this text is that you, the reader, become more aware of how you understand, express and reflect on your goals (the desired state of the you-system).

The narratives in the present moment reflect the system state (outputs), but with goal narratives we effectively direct the development (typically expressed as direction) of the system.

Why this clarification?

To set effective goals, we need to understand what we want to change, develop or improve upon. When we have a clear analysis and understanding of the current state of the system (say, of our personal life), we can set good, effective goals that take the system to another state.

There is lot of guidance on setting SMART goals in an organizational setting, but my personal finding is that they, as expressed system states, rarely work in our own life. I think this is because they make everyday life feel like organizational development project. Maybe a goal reminds us of our ex-boss asking how we will measure and time-bind this or that goal, and we’re very much out in the land of negatives.

However, the point in SMART goals in everyday life can rather be in developing the process of and orientation into regular, publicly expressed goal setting. (Even if just in the private family setting.) Developing that process can be very valuable even though the outputs (goals) can’t always be attained. Another point is to learn, through this process, to set and express realistic goals.

Example questions when setting and expressing goals:
- What is important to me? What is valuable today? (personally relevant)
- What is valuable to the team or organization? (organizationally relevant)
- What specific steps do I take towards the valuable state today, this week, this month? (specific, time-bound and achievable)
- How do I track taking the steps? Who measures the goal and when? (measurable)
Hopefully I was able to reach the goal that I stated in the first chapter of this blog post. Personally, the process of writing this post clarified my views on goal-setting, so I measure the writing process as successful.
2024-09-24

Saving and Serving vs. Coaching

Saving and serving as words have a lot of historical and mythological baggage that coaching does not have. Understanding these concepts more clearly can help us relate to coaching in a more useful manner. Here’s a short breakdown of these concepts and what kind of relationship they build:

Verb	Typical phrase	Economic relationship	Attitude
to save	“When ___, then ___.”	unnecessary consumption constant dependence	helplessness occasionally manipulative
to serve	“Do what I pay you for.” “I do what I’m paid to do.”	purchase of product or service as needed paid employment regular customer	be useful honesty and respecting contracts
to coach	“What are the best steps forward?” “How do you want me to hold you responsible?”	coaching relationship for a few months creating capacity and independence	create time, space and responsibility Reflection and self-awareness

2024-09-20

On Mental Resources
In my opinion, the most important resources of the human mind (besides food, nutrients and omega-3) are:
- Attention – the now resource, doing
- Attitude – the future resource, thinking
- Experience – the past resource, reflecting
When you want to become more resourceful or create new approaches to a life’s problem, it’s good to understand this triangle and how the angles feed or hinder the growth of the whole.

It’s not a one-day fix, but a good start is to pay attention (ha!) to the current weakest link and strengthen that process and its quality with daily practice, e.g.:
- Breathing exercises, meditation
- Reading books that challenge you, and
- Journaling.
When you have done these for ten years, do ten more years, and ten after that.
2024-09-19
On Journeys

Labeling stuff as a journey is a typical way to elevate a process.

However, the real beauty in all relationships is when you learn to communicate without, or with awareness to clichés.

Be less obvious. Be you. You don’t need to be everything to all people.

If it doesn’t feel like a journey – then proudly make it about something else.

Or lose the grandiose label altogether and tell your complex story and situation instead.

2024-09-18

Weight Loss Plan for 6 Months

Here is a weight loss plan with three different scenarios using example weight that is simple to create in your spreadsheet program, e.g. Excel. The weight is calculated as linear change (e.g. 3 weeks of rate 0,5 kg per week, one week maintenance), but of course the rate will change. For this need use the Current column:

Scenario	1) Current	2) Realistic	3) Optimistic
Weight loss rate /week	0,5 kg (1 pound)	0,7 kg (1.5 pounds)	1,3 kg (3 pounds)
In 6 months, my goal is to weigh…	120 kg
I want this because (list your reasons and make them easily visible to phone or notebook):	* I want to feel better and healthier and have more energy in daily life.
Day 1	129 kg (285 pounds)	129 kg (285 pounds)	129 kg (285 pounds)
daily/weekly weighing	same time and same scale
Days 22-29 maintenance and recovery	No weight loss efforts during this week. Maintain the healthy habits, reflect, and create a plan for the following 3 weeks.	Add reminder to calendar.
Day 30	127,5	126,9 kg	125,1 kg
Days 52-59 maintenance and recovery	No weight loss efforts during this week. Maintain the healthy habits, reflect, and create a plan for the following 3 weeks.
Day 60	126 kg	124,8 kg	121,8 kg
Days 82-90 maintenance and recovery	No weight loss efforts during this week. Maintain the healthy habits, reflect, and create a plan for the following 3 weeks.	Add reminder to calendar.
Day 90	124,5 kg	122,7 kg	117,3 kg
Days 90-120 maintenance and recovery	No weight loss efforts during this month. Maintain the healthy habits, reflect, and create a plan for the following 3 weeks.	Add reminder to calendar.
Day 120	124,5 kg	122,7 kg	117,3 kg
Days 142-149	No weight loss efforts during this week. Maintain the healthy habits, reflect, and create a plan for the following 3 weeks.
Day 150	123	120,6	113,4 kg
Days 172-189	No weight loss efforts during this week. Maintain the healthy habits, reflect, and create a plan for the following 3 weeks.
Day 180	121,5 kg (lost 6 % of start weight)	118,5 kg (lost 8 % of start weight)	109,5 kg (lost 15 % of start weight)

2024-08-19

What to Do When Unemployed

I’ve been unemployed for several periods in my life. It’s not fun and games like many happily employed people assume. Imagine having time but not family, friends or money to actually do anything that feels meaningful.

You may want to take a few weeks after getting fired or quitting to gather your energy. If you’re getting paid without work obligation, this time can be good to gather new ideas and get new direction without getting stressed too much.

Here is my practical guidance on what to focus on when unemployed. You can draw the following table on a piece of paper, make it visible (e.g. put it on the fridge door) and make it your task management board that you go through regularly.

You can make it a weekly checklist that you can cross or circle items on. Be creative and use colored pencils and stickers. The idea is to create structure for daily life that can otherwise be lacking, maintain positive and healthy habits and at the same time create a sense of accomplishment and future-oriented self-leadership. Ticking items of a list gives a healthy dopamine boost and maintains structure during the challenging time period.

Physical and mental health (circle when done)	Applying for jobs	Personal learning and development
Mon \| Tue \| Wed \| Thu \| Fri \| Sat \| Sun \|\| Walk 30 min X \| X \| X \| X \| X \| _ \| X \|\| Go to the library X \| _ \| _ \| _ \| X \| _ \| _ \|\| Strength training _ \| X \| _ \| _ \| X \| _ \| _ \|\| Yoga X \| _ \| X \| _ \| X \| _ \| X \|\|	Check job openings X \| _ \| _ \| X \| _ \| _ \| _ \|\| Write applications X \| _ \| _ \| _ \| X \| _ \| _ \|\| Write job search diary (mark in calendar) * where I applied, did I receive a reply * how I feel about job search * how can I change my approach	Search interesting online courses Watch Udemy courses Watch Masterclass.com classes Personal learning and development reflection (mark in calendar) * What have I learned * Ideas and notes

2024-08-17