Yes, relax

This is the training. Relax the narrative, loosen your view, and drop into the openness of the present moment. Breathe deeply, and relax your body. Relax the jaw, relax the muscles in your torso. Feel the openness in this moment.

~ Leo Babauta from, Training to Be Relaxed in Stressful Situations – Zen Habits Website

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It took me a long time to understand that the only source of stress in my life is myself.

I’ve been in two car crashes where I’ve instantly gone from automobile operator to roller-coaster rider. I’ve been absolutely wiped out, in countless variations, in martial arts context. I’ve discovered mid-air that I’ve been launched off my mountain bike. I’ve been obliterated while skiing. I’ve had too many—I’m refusing to count—nearly serious automobile accidents where my driving skills, applied consciously with to-the-inch and to-the-split-second accuracy saved the day. I’ve had bones broken. I’ve been fallen upon, by a poor fellow who was saved from an 8-foot, head first, fall onto concrete… by the flex of my rib cage. I’ve been hit in the face with a max-power, line-drive, point-blank soccer ball penalty kick. I’ve been flattened by a skull-to-skull running-speed impact. Sucker-punched in the gut. T-boned into the sticker-bushes at high speed on a bicycle. Beaned by a 2×6 board. I once fell 12 feet from a tree with my head being the first thing to land… on a tree root. I’ve been clipped by a truck, and blown a bicycle tire at high speed, ending up happy to reach the ditch rather than the asphalt. I rear-ended a car at speed (on my bicycle.) I’ve been banged up, flipped over, slammed into, … but also yelled at, and put upon. I had someone angrily invoke the name of my dead father in an attempt to shame my actions. I’ve been laughed at, and picked last in gym class. I’ve run out of money and bummed rides to work. I’ve been chewed out by a boss. I’ve had my credit card declined while in public. I’ve been scammed by street hustlers, lied to by various people, and pre-judged in various dimensions.

…and I can now truthfuly say: The only source of stress in my life is myself.

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Breath with Nadine Kelly

How does proper breathing and posture enhance the podcasting experience and overall well-being?

Confidence and focus emerge from the synergy of upright posture and mindful breathing.

Not only does sitting up nice and tall, or standing nice and tall, benefit your posture, it increases your focus. It’s just good physically. It’s good mentally. It’s good energetically.

~ Nadine Kelly (13:11)

The conversation focuses on the intersections between breathing techniques, posture, and podcasting. It examines how intentional breathing can diminish nervousness, enhance clarity, and improve vocal performance during recording. The importance of proper posture is emphasized, highlighting its benefits for focus, physical alignment, and the quality of breath. Visualizations, such as the “teardrop-shaped balloon,” are introduced as aids for more effective breathing.

The discussion also touches on the role of physical habits and preparation, such as maintaining energy through morning workouts and arranging a workspace conducive to calmness and productivity. Nadine shares insights into crafting moments in podcasting that allow listeners to process heavy topics, underlining the subtle power of breath and pauses to connect with an audience emotionally and physiologically.

Takeaways

Improving breathing techniques — Discusses reducing stress and enhancing vocal clarity in podcasting.

Maintaining good posture — Explains the role of upright posture in breathing and focus.

Morning workout routines — Highlights the benefits of early exercise on energy levels throughout the day.

Incorporating pauses in podcasts — Explores using intentional breath and pauses to enhance listener engagement.

Visualizing breath exercises — Introduces the “teardrop-shaped balloon” method for mindful breathing.

Resources

The Yogi M.D. Podcast — Nadine’s podcast focusing on physical and mental health topics.

Notable Quotables by Nadine Kelly — Companion video series to her podcast that invites listener feedback and reflections.

Akimbo Workshops — Mentioned as a platform where coaching and community discussions occur.

(Written with help from Chat-GPT.)

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Reflection: Day 57

WE CREATE OUR OWN STRUGGLES — “All the stress, all the frustrations and disappointments, all the busyness and rushing … we create these with attachments in our heads. By letting go, we can relax and live more simply.” ~ Leo Babauta


In week five we tried the tiniest taste of capturing our thoughts. Reflection is a power tool for self-improvement. Journaling—and there are many kinds—is another.

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Arrived in the middle? Visit the first post, Where to begin?
(The entire series is available to download as a PDF ebook.)

Reflection: Day 48

FAULT — “So is it possible to be altogether faultless? No, that is impractical; but it is possible to strive continuously not to commit faults. For we shall have cause to be satisfied if, by never relaxing our attention, we shall escape at least a few faults. But as it is, when you say, “I will begin to pay attention tomorrow,” you should know that what you are really saying is this: “I will be shameless, inopportune, abject today; it will be in the power of others to cause me distress; I will get angry, I will be envious today.” See how many evils you are permitting yourself. But if it is well for you to pay attention tomorrow, how much better would it be today? If it is to your advantage tomorrow, it is much more so today, so that you may be able to do the same again tomorrow, and not put it off once more, to the day after tomorrow.” ~ Epictetus, 4.12.19-21


How are you going to continue to trigger yourself to do your morning reflection?

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Arrived in the middle? Visit the first post, Where to begin?
(The entire series is available to download as a PDF ebook.)

Reflection: Day 23

SINGLE-TASK BY PUTTING LIFE IN FULL-SCREEN MODE — “Imagine that everything you do — a work task, answering an email or message, washing a dish, reading an article — goes into full-screen mode, so that you don’t do or look at anything else. You just inhabit that task fully, and are fully present as you do it. What would your life be like? In my experience, it’s much less stressful when you work and live this way. Things get your full attention, and you do them much better. And you can even savor them.” ~ Leo Babauta


Having now spent at least 46 minutes in self-reflection and practicing awareness of your own thoughts— …any change in daily lived life? …any change in your relationships? No right answers, simply awareness.

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Arrived in the middle? Visit the first post, Where to begin?
(The entire series is available to download as a PDF ebook.)

John Beede: Mountaineering, values, and growth

What lessons and insights can be drawn from mountaineering, personal growth, and facing challenges?

Climbing Mt Everest and the 7 Summits is a huge accomplishment, for John Beede, it’s only the beginning of the story. He discusses his book The Warrior Challenge: 8 Quests for Boys to Grow Up with Kindness, Courage and Grit, and his reasons for writing it. John shares his experiences from mountaineering and climbing Everest, and why climbing is important to him. He reflects on his journey overcoming PTSD, what he’s learned from climbing, and advice for others starting out.

Well, how do you get young men, especially, interested in learning grit, in learning self-awareness, in learning stepping up as a human being or choosing their values? Those are pretty intense subjects even for adults.

~ John Beede (7:36)

John Beede is an adventurer, author, speaker, and one of few people to climb the tallest peak on every continent, including Mt Everest. He has traveled to 67 countries, survived avalanches and PTSD, and more recently has “settled down” to enjoy competitive kite surfing. John is also the author of 3 books, sharing what he’s learned through his adventuring and mountaineering. His newest book is called, The Warrior Challenge: 8 Quests for Boys to Grow Up with Kindness, Courage, and Grit.

The discussion centers on the transformative experiences of mountaineering, particularly climbing Mount Everest and other peaks, and how these adventures mirror challenges in personal growth. Topics include the psychological and emotional impacts of extreme conditions, such as post-traumatic stress, and the healing process that leads to growth. John emphasizes the importance of setting boundaries, cultivating self-awareness, and fostering grit, especially among young people.

The conversation also explores practical tools, such as the 5-2-7 breathing technique, and its role in managing stress and achieving focus. Insights into vulnerability, teamwork, and the value of being present highlight how personal experiences can inspire others. John relates these lessons to writing and speaking, creating accessible narratives to connect with a broader audience.

Takeaways

The significance of boundaries — Setting boundaries is essential for personal and relational health, enabling clarity and mutual respect.

The power of storytelling — Sharing personal experiences can inspire others and create meaningful connections.

Lessons from mountaineering — Facing physical and emotional extremes provides deep insights into resilience and teamwork.

Practical stress management — Techniques like 5-2-7 breathing offer immediate tools for calming and focus.

The value of vulnerability — Embracing and sharing vulnerability leads to personal growth and stronger relationships.

Encouraging young people — Teaching values like grit and courage can help young individuals navigate life’s challenges.

The universality of growth — Everyone, regardless of their journey, has opportunities for learning and self-improvement.

Resources

John Beede

The Warrior Challenge — John Beede’s new book exploring quests for boys to grow with kindness, courage, and grit.

Essentialism — Greg McKeown’s book about focusing on what truly matters by eliminating unnecessary distractions.

Breath — James Nestor’s book discussing the science and techniques of breathing for health and mindfulness.

Wim Hof Method — Techniques for breathing and cold exposure to enhance health and resilience.

(Written with help from Chat-GPT.)

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Kyle ‘Just Sole’ and Dinita ‘Queen Di’ Clark: Street Dance, culture, and community

What roles do culture, community, and personal experience play in shaping the art and teaching of street dance?

Some things go beyond a passion to become a way of life… For Kyle ‘Just Sole’ and Dinita ‘Queen Di’ Clark that way of life is street dance. They share their story; how they started dancing, their backgrounds, and their work as choreographers and professors. Just Sole and Queen Di describe their experiences with dance, from clubbing to teaching, and explain the culture  and community of street dance. They discuss family, home and travel, and how dance weaves through everything in their lives.

It’s actually a surrendering to music. That’s what dance says, it’s a surrendering, it’s a commitment, it’s a letting go of your preconceived notion to accept it, to express your conceived notion with it.

~ Kyle ‘Just Sole’ Clark (45:40)

Kyle ‘Just Sole’ and Dinita ‘Queen Di’ Clark are dancers, choreographers, educators, and parents. Currently college professors, they have competed, taught, traveled, and performed together around the world for the last decade. Just Sole and Queen Di founded the “Just Sole! Street Dance Theater” company, and educational program “Funky Sole Fundamentals” to preserve the culture and styles of hip hop, funk, and house dance.

The beautiful thing about hip hop and street dance culture is, you are allowed to be yourself within the culture.

~ Dinita ‘Queen Di’ Clark (36:00)

The conversation centers on the deep cultural, spiritual, and personal significance of street dance. Kyle and Dinita discuss how street dance is more than movement; it’s a form of expression and a way of life, intricately tied to music, history, and community. They highlight the role of personal upbringing and exposure to music and movement in shaping their artistic journeys, describing dance as a universal language that everyone can connect with, but only those who actively participate truly understand.

Queen Di and Just Sole also emphasize the responsibility of teaching street dance, including preserving its cultural roots and passing on its history. They address misconceptions about the art form, such as the lack of perceived technique, and stress the importance of engaging directly with the culture through clubs, ciphers, and shared experiences. The discussion also touches on themes of appropriation, education, and the universal appeal of dance as a means of connection and spiritual release.

Takeaways

Participation in culture — True understanding and belonging in street dance require active participation, not just learning moves or theory.

Teaching with responsibility — Educators have a duty to preserve and respect the cultural roots of street dance while guiding students in their personal expression.

Dance as spiritual expression — Beyond movement, street dance connects deeply to music, offering a spiritual and emotional release.

Universal accessibility — While everyone can dance in theory, achieving a profound connection requires dedication and openness.

Cultural preservation — Maintaining the history and essence of street dance ensures its authenticity and relevance for future generations.

Resources

Queen Dinita @queen_dinita

Just Sole @justsole

Just Sole Movement

Funky Sole Fundamentals @funkysolefundamentals

(Written with help from Chat-GPT.)

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Getting Less Done

My touch-phrase for 2019 was, “no.” In terms of self-imposed stress and crippling depression, 2019 was the worst year ever; I’ve more than 10 years of journals and I’ve checked. 2018 was bad, but 2019—the year I set out specifically to reduce the problems—was definitely and significantly worse than 2018.

I remain convinced that it is not possible to optimize one’s way out of burn-out. If I have 500 things I want to get done and I’m burnt-out, the solution is to reduce the number of things, not get better at getting things done. I’m speaking from personal experience, not from theory.

2020 has to be the year of getting less done.

In 2019, the “no” touch-phrase was meant to guide me to developing the habit of saying no to things coming towards me. A huge amount of ideas and opportunities come at me, and I’ve gotten much better at saying, “no.” (I’m not quite ready to say I’ve gotten “good” at it; but I’ve definitely gotten better.) I’ve gotten better at evaluating Big Asks from the world, and saying, “no.” A textbook example of that is people/groups which reach out to me, asking for my input or participation.

“No, I do not have the time to do that well.”

“No, I cannot to do that the way it deserves to be done.”

…and so on. Note particularly the absence of the societal lubrication, (a.k.a., the usual lie,) “I’m sorry, but…” Because, I’m not sorry. I’m defending myself, and I’ve reached the point where if my candid, timely, and honest response feels like a wack on the head… Bummer. Life’s hard; get a helmet.

2020 has to be the year of getting less done.

In a previous post (on my personal blog) I mentioned the idea of leverage; positing that I should focus on asking myself, “how much leverage does this opportunity afford me?” This still doesn’t feel quite the right fit for 2020 because leverage per se isn’t a value I’m interested in maximizing.

So that leaves me where?

2020 has to be the year of getting less done.

GLD — Get less done.

Maybe that’s the touch-phrase for 2020?

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Meta: I had posted this in the Movers Mindset Forum early in 2020. But, for some reason I cannot fathom—perhaps it was simply an oversight—I didn’t post this here on the ‘ol blog in very-early 2020 when it was written. ;)

Wherever I go

Your freedom will not come from trying to ignore all the “stuff” or by trying to complete everything—it requires truly detaching from it.

~ David Allen from, GTD and stress – Getting Things Done®

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Detaching from all the stuff is a linchpin behavior for me. Wherever I go, there I find myself; if I want to not be swept away by all the stuff on my mind I have found exactly four things which work:

  1. Sleeping — This however is cheating. This is being unconscious and is simply a form of escape. Depending on what’s on my mind, and how poorly I’ve physically set myself up, (alcohol, caffeine, food, etc.,) sleep may even not be an option.
  2. Distraction — Visual entertainment switches off my brain. Movies, streaming TV, etc.. 100% waste of my life… but it’s an escape which does work.
  3. Focus — I can sweep away the crush of things on my mind if I’m sufficiently focused. Rock climbing, (not just the time literally climbing, but the entire day and experience of it,) is great for this. Lots of other activities indoor, (reading in various mediums and writing,) and outdoor, (walking and biking for example.) This is in fact, still a form of escape from the things on my mind.
  4. Capture and process — This is the only thing I’ve found which works for me. To be clear, a single idea had in a flash might require two full waking-hours days of capture and processing for me to fully flesh out the idea. If there’s even the slightest nook or cranny left unexplored, my broken mind will snag on that like a nick in a fingernail. Harmless, but very very repetitive redundant and repetitive.

I really hope you have no idea what I’m talking about here. If you do, I offer my sincere condolences.

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Adam McClellan, Caitlin Pontrella, & Alan Tran | Art of Retreat 2019 Recap

On Castbox.fm — Adam McClellan, Caitlin Pontrella, & Alan Tran | Art of Retreat 2019 Recap

How can events like retreats foster personal growth, collaboration, and community-building in specialized fields?

Discover how open schedules and shared creative spaces redefine the meaning of collaboration and innovation at events.

Something new that we did this year was open schedule […] an open forum where anyone could add a session or workshop or something informal, to the schedule during our blocks of open time, which was really well received.

~ Caitlin Pontrella (0:54)

This discussion revolves around the role of retreats in fostering personal growth, community-building, and collaboration. Adam, Caitlin and Alan describe the unique atmosphere of the retreat, emphasizing the importance of an open schedule that allows participants to contribute sessions spontaneously. This format lowers barriers to participation, inspiring individuals to step into leadership roles and share their expertise. Additionally, the conversation highlights the retreat’s design, which fosters vulnerability, connection, and a sense of belonging through shared meals, cozy settings, and creative activities.

The group also explores the challenges and opportunities of organizing international retreats. Topics include reducing economic barriers for attendees, creating cross-cultural connections, and leveraging sponsorships to enhance inclusivity. They stress the significance of helping participants take the retreat’s transformative energy back to their local communities, translating it into actionable insights and long-lasting impact. A key theme is the interplay between deliberate planning and organic participant-driven creation, which collectively define the retreat’s unique success.

Takeaways

Creating space for spontaneous sessions — This fosters inclusivity and encourages new voices to emerge as potential future leaders.

The role of environment — A retreat’s physical setting significantly contributes to its emotional and social impact, enhancing connection and memory.

Barriers to accessibility — Efforts to reduce economic, geographic, and social barriers ensure more diverse participation.

The power of shared meals — Communal meals are designed to build intimacy and create a warm, homelike atmosphere.

Cultural exchange in international retreats — Cross-cultural understanding and shared learnings enhance the global community’s impact.

Emphasis on personal agency — Participants are encouraged to take ownership of their experience, tailoring it to their needs.

Connection beyond the retreat — A focus on enabling participants to take back ideas, skills, and inspiration to their communities.

The hero’s journey framework — The retreat experience is framed as a journey of personal growth and transformation.

Resources

Art of Retreat — Official website for the retreat, offering event details and registration.

Parkour Visions — A partner organization supporting the retreat.

Parkour Generations Americas — A key partner in organizing and supporting the event.

Zen Planner — A sponsor providing resources for event management.

(Written with help from Chat-GPT.)

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I try to forget my ideas

Keeping track of project ideas, in my experience, is usually a waste of time. I used to fear that if I didn’t capture and review my sparks of brilliance I’d forget them and an opportunity for impact would be lost.

The reality, however, is that most people (myself included) have waymore ideas for things to work on than they have time to work. Forgetting ideas is not your problem. Having too many ideas competing for your attention to execute any one well is a more pressing concern.

~ Cal Newport from, Deep Habits: Forget Your Project Ideas (Until You Can’t Forget Them) – Cal Newport

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In the beginning I didn’t try to do anything with my ideas. Even though—my mom may disagree—I had mastered bathing and dressing, I was still under the false-impression that my mind was for holding ideas. It’s not good at that. Actually it’s terrible at that.

It took me a few decades to figure out— …honestly, I never did figure it out. Rather, I started reading a bunch of stuff about how to get my arse organized, and started to write things down. College helped. 43 Folders helped, a lot. Reading Getting Things Done made the final pieces click into place.

Whereupon I entered the Second Epoch of Craig. At this time I dutifully studied, and earned my title, Wizard of Process and Organization, with a specialization in Internet Dark Arts. Do not meddle in the ways of Process and Organization Wizards; we are quick to anger and you are tasty with ketchup. As you can tell, I completely lost my marbles in the process. Near the end of this Second Epoch I reach the epitome of my list-building, (and project management setups, and universe-domination plans.) I was completely drowning in over-planned, over-committed, over-stressed, over-organization.

Cue, Thus Spoke Zarathustra, and the dawning of the Third Epoch of Craig. Wherein I straight-up deleted most of my lists of ideas and plans. The really important stuff continues to live in my level-37 wizard process-management systems. I know they’re working when I forget they’re working and yet things magically appear when I need them to.

Ideas are worthless. It’s execution, (plus luck, and timing,) that makes them valuable. I’ve a few ideas that I cannot get out of my head. Those are the ones I’m working on in an attempt to make them go away. But it’s a good day any time I can manage to just forget about some idea having blissfully done nothing with it.

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Weston Edwards | Chronic Joint Pain & Unresolved Injuries

On Castbox.fm — Weston Edwards | Chronic Joint Pain & Unresolved Injuries

How can individuals navigate and manage chronic pain, and what role does movement and mindset play in the recovery process?

Movement can both exacerbate and alleviate pain, depending on how it’s approached and integrated into daily life.

[I]f movement is part of your life, then movement has to be part of the answer. Especially because most people will have an association of movement with either increased risk of injury, [or] increased fear of doing further damage.

~ Weston Edwards (13:11)

The conversation explores the complexities of chronic pain, emphasizing that recovery often blends personal experiences, emotional resilience, and movement practices. Weston shares insights from his own journey overcoming fibromyalgia, highlighting the need for both scientific understanding and intuitive, experimental approaches to healing. Movement, despite its association with injury, often becomes a key element in managing and alleviating chronic pain.

Another key topic is the role of emotional support and community in dealing with long-term pain. The conversation stresses that individuals suffering from chronic pain frequently encounter isolation and misunderstandings from those around them. Holding space and offering empathy without attempting to fix the problem becomes essential. The importance of owning one’s healing process and embracing trial and error is also underscored, as the journey through chronic pain rarely follows a linear path.

Takeaways

Chronic pain and emotional impact — Chronic pain often isolates individuals emotionally, making support and empathy vital.

Movement as therapy — Incorporating movement into life can aid recovery, even when pain creates fear around physical activity.

Contradictory experiences — Effective healing practices may conflict with logical explanations, highlighting the individualized nature of recovery.

Role of community — Unconditional presence and emotional support are often more helpful than advice or attempts to fix the issue.

Self-guided journey — Recovery requires personal ownership and a proactive approach to exploring potential solutions.

Resources

Art of Retreat — Organization behind the leadership and education retreat.

(Written with help from Chat-GPT.)

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Elizabeth Cunningham | Yoga for Life

On Castbox.fm — Elizabeth Cunningham | Yoga for Life

How can yoga principles and breathwork enhance movement practices and overall well-being?

Yoga principles extend beyond the mat, offering insights that reshape how we move and manage stress.

I want you to get that you can use your breath in any moment, in any circumstance for whatever you’re doing, to calm yourself down to expand your movements to be able to tap into your parasympathetic nervous system.

~ Elizabeth Cunningham (4:34)

The conversation highlights the role of breath and yoga principles in enhancing physical movement and mental clarity. Elizabeth shares how her personal experiences with spinal fusion surgery and back spasms led her to rediscover yoga, which ultimately relieved her pain and transformed her perspective on movement. She emphasizes how breath control can calm the nervous system, improve posture, and foster creativity, encouraging people to integrate these practices into everyday life.

Elizabeth explains how posture and breath awareness serve as foundational tools that extend beyond yoga into disciplines like parkour or even daily interactions. She underscores the importance of breath for managing stress, preventing injury, and achieving flow states. Through humor and hands-on demonstrations, she aims to make yoga accessible and practical for all movement practitioners.

Takeaways

Breath as a tool — Breath can calm the nervous system, expand movement, and bring awareness to the present moment.

Posture alignment — Proper posture starts with engaging the core, which prevents lower back pain and fatigue.

Breath and movement — Inhalations create expansion, and exhalations drive contraction, aligning with physical movement patterns.

Breaking assumptions — Approaching yoga and breathwork with a beginner’s mindset fosters creativity and discovery.

Applicability of breath — Breathwork applies not only to physical practices but also to daily conversations and stressful situations.

Resources

Elizabeth Cunningham’s website

Elizabeth Cunningham @elzcunningham

Art of Retreat — Official site for Art of Retreat, a leadership and education retreat for movement professionals.

(Written with help from Chat-GPT.)

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Mr. Burgdorferi

In 2016 I achieved my best physical condition in recorded history. Perhaps that sounds funny—”recorded history”—but I mean simply to disqualify everything before I was 25. Before 25 the degree of difficulty for staying in good condition was somewhere between “easy” and “trivial.” That’s not to say I was always in good physical condition before age 25, far from it. I only mean to imply that affecting change was easy before age 25.

My current downward spiral began in the summer of 2019 when I had the misfortune of meeting Mr. Borrelia Burgdorferi. Turns out he’s a total asshole. A full week apart, I had two fevers over 104°F with associated delusions and trips to the emergency room, before enough time had finally elapsed for a Western blot test to confirm that my immune system was intimately familiar with Mr. Burgdorferi. He is in fact a member of the Spirochaete crime syndicate phylum of bacteria, and he has several nefarious cousins who cause, for example, syphilis and yaws. He, and his cousins, have been kicking we humans’ asses forever. You may have heard of Mr. Burgdorferi’s preferred method of torture: Lyme disease.

(Alas, Lyme disease is named after Lyme Connecticut where it was first described, and actually has no relation whatsoever to yummy lime fruits. My hope had always been that it was actually Lime disease, and the preferred course of treatment was with stiff gin-and-tonics with copious fresh lime.)

The treatment—well, actually, there is no definitive treatment for Lyme disease… shit, we’d be happy to have a definitive test for diagnosing Lyme disease. The best intervention is to carpet bomb the entire host organism… that’s me. My physician soon introduced me to my new frenmy Doxycycline, which is a broad-spectrum antibiotic. Basically it kills every bacteria via chemical attack. You see, Mr. Burgdorferi and his cousins have a clever trick whereby they can completely change the protein markers on their outer layer—they can simply swap out their skeevy track suits on Thursday and completely evade the human immune system. Which is exactly why they are still around: They’ve evolved this trick of biologic track-suit-swapping; new suit, no more immune system response and the battle restarts. And now you know why syphilis goes through distinct stages, wins the war and kills your ass in horrible fashion. So the hope with Lyme disease and Doxycycline is that you caught Mr. Burgdorferi early enough and can obliterate all the bacteria via carpet bombing, since your immune system is unlikely to do the job on its own.

Geez, Craig! Where is this going?

Mr. Burgdorferi and a bunch of [mostly] self-induced stress (which I’m completely omitting the explanation thereof herein forthwith etc) were a wicked, one-two punch to my weight. Cue sound of plane going into a dive, and my downward spiral. “…and cut! That’s a wrap!”

Doxycycline wipes out your gut flora too. Each of us is simply a big meat-spaceship created to protect and transport the tiny things living in our digestive track. (I’ll wait here while you think about that.) Doxycycline kills almost all of the passengers in the meat-ship, leaving the ship, (that’d be me you recall,) mostly unscathed, but kicking off a recolonization race among the ship’s passengers. And of course the passengers you’d like to have aboard are the slow ones to regrow. In fact, if enough the of sleazy passengers move back in first, the good one can’t even get on board.

Doxycycline pro-tip: Your doctor will say “take this on an empty stomach, and drink plenty of water.” I call bullshit. Doxycycline comes in these standard pill capsules. And it floats. So it’s difficult to swallow. And the capsules are extremely sticky when you first get them wet. You absolutely will get at least one stuck way back in your throat. If it dissolves there, you literally get a chemical burn, in your throat. Here, I’ll save your life: Contrary to ALL pill swallowing advice, keep the damn thing in your mouth until it just starts to get gooey, and more importantly, slippery. That’s the capsule starting to dissolve after it has soaked up a bit of water. THEN, swallow it with water and it’ll go right down. Next, drink a big glass of water. And then drink another big glass of water.

Doxycycline pro-tip : And then it will make you vomit about 20 to sometimes as much as 40 minutes later. I’m talking about those sudden-onset waves of nausea giving you, perhaps, 2 seconds from I’m-fine-and-happy to barfing. I learned to plan ahead. Taking my daily Doxy was an hour-long planned affair.

Doxycycline pro-tip : When your doctor, who is normally pretty quick with discussion and decisions, pauses and seriously considers whether to prescribe you 14 days or 21 days of Doxy, ask why. It turns out that recent research has shown that 14 days is just as effective as 21 days. My doctor was weighing the fun of taking Doxy against the efficacy. On day 15, when my script ran out, I wanted to buy him dinner.

Meanwhile, I gained 10 pounds in 15 days. Afterwards, my physician—why do we say “my” physician? I’m certainly not responsible for him… Afterwards, my physician goes, “Yeah, sorry, that’s a known side effect, but I don’t tell people that up front because it just stresses them out further.” Thanks Doc. (Tangent for the reader: Go research why they give antibiotics to, for example, cows. Yes, it prevents infection, but—you guessed it—it has the unexplained side effect of fattening them up.)

Anyway, it’s now been several moths of working on what I’m eating as a way to re-reinvent my gut flora as I did 10 years ago when I last started changing my life to pull out of a downward spiral.

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Slight interest with a dash of surprise

There’s a special kind of slightly-surprised magic which you can reliably determine has occurred when someone makes the sound, hunh.

My grandmother was a sought-after seamstress who handmade custom draperies. Think custom home decor and hotel lobbies. As her eyesight diminished year-by-year, she eventually asked my dad to add a small attachment to her sewing machine: a clever little mechanism that is able to pull the thread through the eye of the sewing needle. Yes, there really is such a thing. It’s a brilliant little device. It works like magic and is strikingly-obvious once you see it in action. She hands my dad a few German-made sewing-machine parts; tiny little parts… a single tiny screw, a little doomathingus, and this third whatchamacallit. There are no instructions though. So my dad—an accomplished mechanic by trade—puts on his glasses and sits down with her Pfaff sewing machine, thinking, “how hard can it be to add these two parts to this sewing machine using this one screw?” I don’t know how long he actually spent trying. That detail was always suspiciously omitted whenever he told this story.

Eventually he gives up in failure and lugs the machine to the Pfaff sewing machine dealer. The dealer is old-school—located in a 100-year-old sewing mill building, with a little front-shop and with the real workshop in the back. My dad sets the machine and parts on the counter. This story is set in the 80’s, and although it was never mentioned in the telling of the story, I’m assuming the machine came from that shop 30 years earlier. I’d also bet that my grandmother called them [on her rotary phone] to order the clever little needle-threading-thingy from there too.

So the scene is set: One wizened, male mechanic with a sewing machine and some parts. Another wizened, male mechanic jaded by a century of stoopid sewing machine problems and questions.

“Hello, how can I help you?”

“I can’t get this attachment to… well… attach.”

“It’s easy. You just use that screw to attach that thingus and that whatsit to the arm right there where the sewing needle…”

“No, sorry, it’s not actually possible.”

It’s a classic show-down. In fact, you know it well. You’ve had this show-down yourself at the auto mechanic, in the grocery store, or on the phone with your Internet tech support.

The shop owner looks at my dad like he’s an imbecile and with a flicker of an eye-roll, starts to pick up the machine and the parts to go in the back…

“…wait! No don’t take it in the back. Let me see you do it.”

At this point it’s still a battle: My dad with a problem, and the sewing machine guy not truly interested in helping. The guy grudgingly gets his glasses and starts. …and the little whatsit falls out. …the little screw won’t quite stay in. Maybe if he moves his light this way, and tries reaching in from the other side… nope. Another try. …and a fourth try.

And then, “hunh.”

“…ok, now you can take it in the back.”

The moral is that any time you have a problem, and you have someone whose help you want, there is before-the-hunh and after-the-hunh. No one will truly help you—no one will truly own your problem—before they say, “hunh.”

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Dan Edwardes | Creating a Culture of Excellence

On Castbox.fm — Dan Edwardes | Creating a Culture of Excellence

How can individuals develop a personal culture of excellence that enhances their leadership, goals, and daily habits?

Personal habits and daily customs shape success more than ideas or intentions.

So a lot of this stuff is about identifying why aren’t we fixing these things? Why are we carrying on with these bad habits? When, you know, they’re bad habits? They’re not helping you. And why aren’t you changing it?

~ Dan Edwardes (4:36)

The conversation centers around developing personal excellence by cultivating better habits and self-awareness. Dan emphasizes that personal culture—daily customs and habits—determines success more than external goals or beliefs. The discussion highlights that leaders often know what they need to improve but fail to implement changes without a structured plan. By focusing on small, consistent steps, individuals can build lasting momentum that fosters larger transformations over time.

Another key theme is the importance of self-care as the foundation for leadership and goal achievement. Neglecting self-care can undermine professional success, and Dan draws parallels with athletes and entrepreneurs, showing how each group handles this differently. The conversation stresses the importance of personal reflection and recommends small, actionable changes that compound into significant progress.

Takeaways

Self-care as foundational — Prioritizing self-care is essential for sustaining personal and professional success.

Small, consistent actions — Incremental changes lead to lasting improvements and create upward spirals of growth.

Leadership as coaching — Effective leadership involves guiding others through questions rather than dictating solutions.

Culture of accountability — Building team habits around excellence, like those of the All Blacks rugby team, fosters long-term success.

Judgment and empathy — Reducing judgment and practicing empathy enhances leadership and personal well-being.

Personal values — Understanding and reinforcing personal values drive consistent improvement and align actions with goals.

Resources

Dan Edwardes’ Website — Personal site for contacting Dan Edwardes and exploring his work.

Parkour Generations — Organization founded by Dan Edwardes offering coaching, certifications, and events.

Art of Retreat — A leadership and education retreat for Parkour and movement practitioners.

(Written with help from Chat-GPT.)

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Kyle Koch | Nature Health and Movement

On Castbox.fm — Kyle Koch | Nature Health and Movement

How can connecting with nature through movement and sensory experiences improve overall well-being and personal growth?

Connecting with nature can transform your health and mindset by simply spending time outdoors without distractions.

I believe in becoming the more heroic version of yourself. Movement and nature are key.

~ Kyle Koch (6:09)

The conversation highlights the importance of reconnecting with nature and movement as pathways to physical and mental well-being. It explores how modern life often limits sensory engagement and dynamic movement, which can negatively impact health. Simple actions such as stepping outside, observing greenery, and allowing oneself to be present can lower stress and improve eyesight.

The discussion touches on how nature remains present even in urban environments, subtly integrated into cityscapes. Practices such as walking, sitting in outdoor spaces, or even engaging in Parkour within natural settings can reshape awareness and resilience. Kyle emphasizes that movement in unpredictable outdoor environments fosters adaptability and enhances physical health.

Takeaways

Movement through nature — Engaging with natural environments fosters adaptability and resilience.

Outdoor sensory experience — Simple exposure to greenery can lower stress and improve health.

Urban wildlife — Nature adapts to cityscapes, remaining present even in unexpected urban spaces.

Restoring eyesight — Looking at distant natural views can reduce nearsightedness.

Small consistent practices — Spending 15 minutes outdoors daily can yield long-term health benefits.

Resources

Trotting Sparrow @trottingsparrow

Art of Retreat — The event where the conversation took place, focusing on Parkour leadership and education.

(Written with help from Chat-GPT.)

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2020

My touch-phrase for 2019 was, “no.” In terms of self-imposed stress and crippling depression, 2019 was the worst year ever; I’ve more than 10 years of journals and I’ve checked. 2018 was bad, but 2019—the year I set out specifically to reduce the problems—was definitely and significantly worse than 2018.

I remain convinced that it is not possible to optimize one’s way out of burn-out. If I have 500 things I want to get done and I’m burnt-out, the solution is to reduce the number of things, not get better at getting things done. I’m speaking from personal experience, not from theory.

2020 has to be the year of getting less done.

In 2019, the “no” touch-phrase was meant to guide me to developing the habit of saying no to things coming towards me. A huge amount of ideas and opportunities come at me, and I’ve gotten much better at saying, “no.” (I’m not quite ready to say I’ve gotten “good” at it; but I’ve definitely gotten better.) I’ve gotten better at evaluating Big Asks from the world, and saying, “no.” A textbook example of that is people/groups which reach out to me, asking for my input or participation.

“No, I do not have the time to do that well.”

“No, I cannot to do that the way it deserves to be done.”

…and so on. Note particularly the absence of the societal lubrication, (a.k.a., the usual lie,) “I’m sorry, but…” Because, I’m not sorry. I’m defending myself, and I’ve reached the point where if my candid, timely, and honest response feels like a wack on the head… Bummer. Life’s hard; get a helmet.

2020 has to be the year of getting less done.

In a previous post I mentioned the idea of leverage; positing that I should focus on asking myself, “how much leverage does this opportunity afford me?” This still doesn’t feel quite the right fit for 2020 because leverage per se isn’t a value I’m interested in maximizing.

So that leaves me where?

2020 has to be the year of getting less done.

GLD — Get less done.

Maybe that’s the touch-phrase for 2020?

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Some method for the trivial stuff

Here’s a problem I’ve faced recently: my obsessive focus on a small number of important project causes me to fall behind on the annoying little administrative stuff that pops up on a daily basis. I’m not talking about the regularly occurring minutia, like cleaning my apartment or working out: these can be easily handled with an autopilot schedule. I am referring, instead, to the random, unexpected productivity lint that regularly clogs my inbox and emanates a powerful aura of procrastination-inducing annoyance.

~ Cal Newport from, The Stable Mucking Method

slip:4ucabo25.

The important point is that you have some intentional way of keeping up with administrative tasks. If you don’t, these little thorns will pile up until everywhere you look you find sources of stress. Or worse, to avoid the stress, you stop looking.

Newport’s post describes one method—one which I don’t personally use—and links to another post describing another method. The two posts give a good overview of the problem he’s trying to solve, and some thought-provoking ways of trying to tackle it.

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