The point here is that I think this is one part of what teaching me how to think is really supposed to mean. To be just a little less arrogant. To have just a little critical awareness about myself and my certainties. Because a huge percentage of the stuff that I tend to be automatically certain of is, it turns out, totally wrong and deluded.
~ David Foster Wallace
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Some time around 2005—if memory serves, which it probably doesn’t—I discovered the work and blogging of Merlin Mann. Back then, he was neck-deep in a project called 43 Folders: Time, Attention, and Creative Work. It’s self-described as, “[a] website about finding the time and attention to do your best creative work.” The first post there is dated 2004, and the last is gloriously frozen in place from 2011.
There are so many things to mention about that project. Ahhhhhhh, the halcyon days when we all thought “website” was a cool word. (I’m now in the “web site” encampment.) Mann is the guy who, for better [my opinion] or worse [many others’ option], brought “inbox zero” to everyone’s awareness. He also spent years experimenting with processes, and I went on a magical, multi-year journey experimenting with something called the “hipster PDA.” If forced to choose, I’d say Mann is the guy who most greatly influenced my process thinking.
There’s a phrase in cooking, mise en place, meaning to have everything in its proper place before starting. (The classic example of failure in this regard is to be half-way through making something only to realize you’re missing an ingredient and having to throw away the food.)
Well Mann is the guy who—in my opinion—has done the most to improve processes for knowledge workers and creative people. I’m not sure if he’s ever said it explicitly, but a huge part of what he did was to elevate knowledge workers and creatives by cultivating a mise en place mindset.
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Neither our economy nor the demands of a life well-lived dictate that everyone should aspire to be sitting alone at a desk in rural Narashino, crafting literature to the light of the rising sun. My growing concern, however, is that such real commitment to thought has become too rare.
~ Cal Newport from, Haruki Murakami and the Scarcity of Serious Thought – Cal Newport
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I’ve read every post on Newport’s blog. I have both Deep Work and So Good They Can’t Ignore You, and Digital Minimalism is in my “priority” subset of my wishlist of books. (Yes, I am aware that I have problems.) But I’ll out myself: I’ve not read either of the two Newport books that I already have, and see no point brining the third into the mix until I do. But whining about my privileged-problem of having too many books, isn’t my theme here. Rather, I want to think about why is it “that such real commitment to thought has become too rare.” Because I totally agree that such is so.
(That’s all. I’m thinking about it, and now so are you.)
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I often wish that I could just post a link with my scratch notes; if I did, this post would have been up two hours ago. But you come here to read full sentences, so it is the least I can provide. However, it is not that simple: while I am certainly not famous, I am lucky to have an audience. It is important for me to remember that I cannot write solely for myself, since other people might read it. No matter whether it is a longer article or just a quick link, I don’t want to further the spread of something that I believe to be false or unhelpful.
~ Nick Heer from, The Digital Garden – Pixel Envy
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For me, the purpose of writing for my blog is to help me clarify my thinking; It’s a big part of my ongoing process of reflection. That said, I’m well aware that others are reading, and whenever possible I would like what I write to also be helpful to my readers. At the very least, I’d like it to not be unhelpful.
I’m pragmatic. I’ve had that hurled at me as a criticism on more than one occasion. But—hey, pragmatism—it’s important to understand why someone is being pragmatic. I’m pragmatic because I want to be understood, and I want to understand others. That’s as opposed to being pragmatic as a defensive maneuver. To be fair—look, more pragmatism—I enjoy deploying pragmatism for humor, but I’d like to think it’s self-evident when I do so.
Take for example the common adage, “You get what you pay for.” It’s understood that it’s not literally true in all cases; one can get swindled by an unscrupulous seller, but that’s not the point of the adage. The point, obviously, is that if you’re a cheap-skate and try to save too much, you end up getting crap. The pragmatist in me loves to point out that we can fix that adage so that it is literally true always, and makes clear the point. A more convoluted grammar serves better, “You don’t get what you don’t pay for.”
That’s my go-to explanation for pragmatism. Which of those versions is better? The first has simplicity and clarity, but it buries the lead and requires actual thought to get at the kernel of wisdom. The second puts the wisdom on the surface; but it’s a convoluted double-negative that makes one sound like a grammarian.
…at which point whomever I’m discussing pragmatism with is starting into the deep end of the thinking pool, and I point out: Bingo. The specific answer in this discussion doesn’t matter. You’ve now been, at least briefly in this dicussion, a pragmatist. Don’t we now understand each other better?
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What inspires and sustains someone working behind the scenes in podcast production?
This conversation uncovers the struggles and joys of producing creative podcasts with purpose.
The team that I’m working with needs to be cool and needs to be on the same vibe as me, you know? It’s just not worth it to me, at this point, to be forcing myself into a box to work on a certain team.
~ Alexandra DiPalma (3:31)
This conversation explores the personal and professional challenges of working in podcast production. Topics include maintaining inspiration despite the workload, the importance of selecting projects that align with personal values, and the satisfaction of empowering underrepresented voices in the podcasting industry. Insights are shared about prioritizing teamwork and avoiding projects that lack alignment with one’s instincts or mission.
The discussion also touches on collaboration, emphasizing the value of working with peers at similar levels of experience. Alex reflects on how her perspective has shifted over the years, balancing passion with pragmatism, and remaining open to meaningful projects that may not offer immediate financial rewards. The metaphor of an upward spiral is used to illustrate growth and self-awareness, reinforcing themes of connection and the power of thoughtful framing.
Takeaways
Working behind the scenes — Challenges and rewards of producing podcasts as a creative process are explored.
Selecting the right projects — Importance of aligning with a project’s mission and trusting instincts to avoid pitfalls.
Empowering underrepresented voices — Focus on including diverse perspectives both on mic and in production roles.
Collaboration as a strategy — Value of working with peers at similar career stages for mutual growth.
Balancing passion and pragmatism — Navigating personal inspiration while maintaining professional sustainability.
Resources
Domino Sound — A podcast production company focused on amplifying underrepresented voices.
Food for Thought — A podcast hosted by queer, multiracial writers, produced by Domino Sound.
Zen Habits — Blog by Leo Babauta, referenced for the metaphor of the upward spiral of self-awareness.
Tim Ferriss Blog — Mentioned as the source of the “superpower” framing technique in the conversation.
(Written with help from Chat-GPT.)
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How can podcasting serve as a tool for musicians to grow their audience, overcome challenges, and share their personal and professional journeys?
Exploring the intersection of music, entrepreneurship, and mental health highlights new paths for creative growth.
I think the way that musicians can use podcasting to their advantage is by talking about other subjects… other than trying to sell their music.
~ Simon Christopher Pellett (13:53)
The conversation examines how musicians can leverage podcasting to enhance their careers, foster deeper connections with their audiences, and navigate challenges in the music industry. Simon discusses the evolving landscape of creative media and entrepreneurship, emphasizing how podcasting allows artists to bypass traditional gatekeepers, explore diverse topics, and reach new audiences. Examples highlight the importance of reframing perspectives and embracing opportunities for growth, even in challenging circumstances.
Mental health emerges as a significant theme, with reflections on how personal struggles can shape professional journeys. The conversation touches on the Simon’s own experiences with anxiety and depression, showing how podcasting became a tool for self-expression and connection. Practical advice for musicians includes the benefits of sharing diverse interests, collaborating with a team, and finding unique ways to market their work.
Takeaways
Using podcasting for connection — Musicians can connect with audiences by exploring personal and professional stories beyond their music.
Breaking down barriers — Podcasting removes gatekeepers, offering direct access to audiences and creative freedom.
Reframing success — Shifting perspectives from single big breaks to long-term, consistent efforts helps musicians approach success realistically.
Mental health awareness — Discussing mental health reduces stigma and fosters a sense of community and understanding.
Team collaboration — Successful musical projects benefit from clear communication and delegation of roles among team members.
Marketing innovation — Sharing interests beyond music, like food or sports, helps artists engage audiences creatively and broaden their reach.
Entrepreneurial mindset — Applying business principles and leveraging unique opportunities allows musicians to sustain their careers.
Resources
Music On Your Own Terms Podcast — Simon’s podcast focusing on entrepreneurship, mental health, and the music industry.
Song Exploder Podcast — A podcast exploring the stories behind songs, featuring in-depth discussions with artists.
Simon Tam — Member of the band The Slants, known for innovative marketing strategies like Yelp-based band promotion.
CD Baby — A platform for independent musicians to distribute and promote their music.
Tony Robbins — Author and motivational speaker whose content inspired the speaker’s personal growth journey.
(Written with help from Chat-GPT.)
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What factors influence the transition from podcast listener to podcast creator, and how can individuals overcome challenges in this journey?
Discover how a passion for storytelling leads to a new creative journey in podcasting.
Your voice, your story—I’m all about story, obviously. It’s why I’m working on this new project to help people write about their lives in journaling.
~ Heather Morrison (21:26)
The conversation explores the transformative journey from being a passionate podcast listener to becoming a creator. Heather shares how her lifelong love of stories and books inspired their enthusiasm for podcasting. She describes her initial struggles with self-doubt and technical know-how, highlighting a pivotal moment when a structured course helped bridge the gap between idea and execution. Reflecting on her creative journey, she emphasizes the importance of embracing enthusiasm and pushing through the discomfort of starting something new.
The discussion also touches on creative challenges, such as narrowing down podcast themes and managing self-imposed pressure. Heather candidly shares her experience of developing a niche podcast about community theater, which later evolved into broader topics. She stresses the value of persistence, self-awareness, and embracing imperfections. The conversation concludes with insights into how personal stories and authentic voices can create meaningful connections and inspire others.
Takeaways
Starting a podcast — Transitioning from listener to creator requires enthusiasm, structure, and persistence.
Creative struggles — Self-doubt and perfectionism can hinder progress but are part of the creative process.
Niche exploration — Developing a focused podcast theme often involves trial and adjustment.
Technical considerations — Equipment and preparation significantly impact the auditory experience.
Personal storytelling — Authentic voices and personal stories resonate deeply with audiences.
Journaling and reflection — Writing about life experiences can be a powerful tool for storytelling and growth.
Resources
Geeks in the Green Room — Heather’s podcast focusing on community theater and related creative endeavors.
The Podcast Fellowship — A course and community that supports podcast creators.
RadioLab — A podcast mentioned as a source of inspiration.
(Written with help from Chat-GPT.)
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Few working scientists can give a ground-up explanation of the phenomenon they study; they rely on information and techniques borrowed from other scientists. Knowledge and the virtues of the scientific orientation live far more in the community than the individual. When we talk of a “scientific community,” we are pointing to something critical: that advanced science is a social enterprise, characterized by an intricate division of cognitive labor. Individual scientists, no less than the quacks, can be famously bull-headed, overly enamored of pet theories, dismissive of new evidence, and heedless of their fallibility. (Hence Max Planck’s observation that science advances one funeral at a time.) But as a community endeavor, it is beautifully self-correcting.
Beautifully organized, however, it is not. Seen up close, the scientific community—with its muddled peer-review process, badly written journal articles, subtly contemptuous letters to the editor, overtly contemptuous subreddit threads, and pompous pronouncements of the academy— looks like a rickety vehicle for getting to truth. Yet the hive mind swarms ever forward. It now advances knowledge in almost every realm of existence—even the humanities, where neuroscience and computerization are shaping understanding of everything from free will to how art and literature have evolved over time.
~ Atul Gawande from, Atul Gawande and the Mistrust of Science
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I can’t add to that. I only wanted to be sure that others see it too.
Meanwhile, I never bothered to read Gawande’s hit book, The Checklist Manifesto. (To be candid, bordering on obnoxious: Time is limited, and I don’t need to seek more information about processes. I’ve got that sorted.) But it has hovered in my awareness none the less. Recently, two unrelated sources gave over-the-top praise for Gawande’s newer book, Being Mortal. On those recommendations alone it’s now in my reading queue. I’ve cracked it open, and done the preliminary reading… Have you read it? Do you have any thoughts on it?
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How can coaching principles be effectively applied to various contexts like workshops, podcasting, and personal growth?
The intersection of structure and personal exploration reshapes the concept of teaching in workshops.
Life coaching is not about mentoring or consulting. It’s not telling people, ‘This is how you should live your life.’ It’s really about discovery and exploration and holding space for a client to do that.
~ Anne Roche (1:59)
The conversation examines the nuances of coaching, podcasting, and the interplay between them. Coaching is described as a practice rooted in discovery and holding space for exploration. Unlike mentoring or consulting, it focuses on fostering self-awareness and guiding clients toward their own answers. The unique challenges and rewards of coaching in structured environments like workshops are explored, highlighting how these spaces balance process-driven guidance with personal growth opportunities.
Podcasting emerges as another realm where coaching principles apply, particularly in creating space for meaningful dialogue. The importance of silence, transparency, and the host’s ability to manage ego are discussed as vital to both coaching and podcasting. The conversation also touches on the balance between offering direct advice and enabling self-discovery, recognizing that both approaches are necessary in different contexts.
Takeaways
Transparency as a coaching tool — Being clear about intentions and actions helps clients and students understand the process.
Balancing guidance with self-discovery — Coaching requires creating space for others to uncover their own solutions rather than providing all the answers.
The role of silence — Silence is highlighted as a powerful tool in both coaching and personal growth contexts.
Ego in hosting and coaching — Managing one’s ego is essential for fostering authentic interactions in coaching and podcasting.
Themes in coaching — While challenges often repeat, the individual approaches to these themes keep the work fresh and engaging.
The dual nature of podcasting — Podcasting involves holding space for guests while simultaneously managing technical and conversational structures.
Workshops as self-discovery platforms — Structured environments like workshops encourage both external skill-building and internal reflection.
Resources
Story Skills Workshop — A workshop designed to help participants refine storytelling skills within a structured environment.
Podcaster Workshop — A course aimed at guiding participants through the process of starting and sustaining a podcast.
(Written with help from Chat-GPT.)
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Is it better to be the fly on the wall, or the hornet in the room?
I variously categorize conversations on a spectrum from formal to casual. Today I want to talk about conversations that fall in the middle. At the formal end would be police interrogations and then—perhaps—live, antagonistic interviews of politicians. At the casual end would be pillow-talk and long-term friends around a campfire with their preferred beverages. In the middle is fertile ground for great conversations.
So what exactly is in the middle? Therein lie conversations built on a shared intention: Two people who want to resolve a difference, who want to co-create something new from their individual experiences, or who are simply excited about taking a leap into the unknown experience that is a good conversation. It’s that third one which really calls to me these days.
I’ve now done enough recorded conversations to say two things:
I used to think I was doing interviews. In fact, I began using a process and format intentionally meant to create interviews; I showed up with things I was interested in and I wanted to learn more about from my partner. I soon discovered that when we veered away from the formal-end of the conversation spectrum, (away from the “interview” I had intended to create,) into the more middle-area of simply good conversation, that was when I most enjoyed the experience. My conversation partners clearly enjoyed it more, and the listeners did too. (“hmmmmm… maybe I am onto something here?” #seecraiglearn )
The first thing I have to say is that the form of the created artifact follows from the process.
If I use a process intended to create formal conversations, that’s what I’ll get, (more or less.) If I use a process intended to create more casual conversations, then I get that, (more or less.) The insight is that the process for creating casual conversation is not itself casual. The process is specific, rigorous, and frankly exhausting. It’s exhausting because I want to execute the process in order to create the best possible conversation, and I want to experience that conversation. That’s in contrast to my conversation partner who is only attempting to do the latter because they’re only aware of their desire to experience the conversation. They’re not aware of the process, and they probably shouldn’t be aware.
Each conversation—each performance, since I’m today talking about when we are recording—is better if we’re comfortable going just a bit farther than we might normally. This is where the process pays off. Everything I’ve done in preparation, and everything I do during the conversation, from the obvious to the subtle to the outright manipulative, is in service of creating the best space for that conversation.
The second thing I have to say is that to create good, casual conversations I have to help my partner leap.
I recently listened to Jesse Thorn’s interview of Werner Herzog for The Turnaround. If you’ve read this far, I can’t imagine you wouldn’t enjoy listening to that ~35 minutes of Thorn and Herzog.
In the conversations that I’m currently interested in creating and recording I simply cannot be the fly on the wall. I have to literally sit down with my conversation partner. But there’s an enormous range of engagement that I can vary. (More realistically I can only try to control this, as I’m always balancing the observer-process and the participant-creation experiences.) In my first recorded conversations there quickly became far too much of me performing, (and I’ll leave it at that for today.) Then followed me reigning myself in too far, then some relaxing back towards more of me, and currently I find that I like the amount of me that appears in the conversations.
After listening to Herzog’s thoughts on documentary film-making, (but he talks about a lot more than that in the podcast,) I now see that I need to work on being the active hornet in the room. This is the dimension where I actively lead the conversation—not upstage my partner, but actively lead in the way that two intimate dance partners have a leader, (and, yes, who is leading can change at any moment.)
I need to more often be the hornet. I need to more often suggest simply by my presence that a sting might be imminent. Then if they decline to leap, maybe, sting just a little.
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What drives personal growth, resilience, and connection in the face of challenges like health conditions and cultural transitions?
Diagnosed at age 18, diabetes has simply been a fact of life for Josh Wit. He discusses traveling to Germany and his experiences training and living with diabetes. Josh unpacks why he loves workshops and training with community. He shares stories of how diabetes affects his practice, and his thoughts on training and community.
I had to learn over a long period of time that, ‘Wait a minute! If I actually start listening to what my body’s telling me, the outcome is better even if it might hurt the ego at the time.’ That’s a huge practice.
~ Josh Wit (25:52)
Josh Wit is an engineer turned parkour practitioner, coach, and organizer. He is a parkour coach with the Brisbane Parkour Association (of which he is also the vice president), and has traveled globally to visit other communities and events. Josh has been training parkour for many years, despite being diagnosed with type 1 diabetes prior to beginning his training.
The conversation explores themes of personal resilience, connection, and the transformative power of movement practices. Josh shares his journey with type-1 diabetes, describing the challenges of managing health during intense physical activities like parkour. He reflects on how diabetes shaped his awareness of his body and pushed him toward a deeper understanding of balance, both physically and emotionally.
Another key topic is the influence of community and cultural experiences. Josh discusses his decision to move to Germany, motivated by a desire to immerse themselves in a different culture and to embrace their dual heritage. He also shares memorable experiences from international workshops, emphasizing the importance of learning from others and the sense of connection fostered through shared physical practices.
Takeaways
Learning from others — Acknowledging that much of personal growth and creativity stems from shared experiences and inspirations from others.
Managing diabetes through awareness — Balancing life and physical activity with diabetes requires heightened self-awareness and proactive management.
Impact of cultural immersion — Choosing to live in a different culture can provide profound personal and anthropological insights.
Transformational power of workshops — Structured, progressive environments in workshops can lead to significant personal breakthroughs.
Value of resilience and adaptability — Adapting to physical and emotional challenges teaches patience, balance, and self-compassion.
Resources
Brisbane Parkour Association — The organization where the speaker coaches and promotes parkour.
Yamakasi — The group known for pioneering parkour and their workshops.
Parkour Wave — The parkour community in Italy mentioned during the discussion.
Continuous Glucose Monitors — Devices discussed by the speaker as essential for managing type 1 diabetes effectively.
(Written with help from Chat-GPT.)
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How can movement practices and interactions with nature inspire personal growth and improve physical and mental well-being?
Going to a gym doesn’t cut it for Kyle Koch; His movement is guided by being in nature and responding to his environment. He recounts his movement journey from beginnings to rediscovery, and explains his current training. Kyle shares his insights on learning to interact with the environment, and seeing others begin to train outside. He discusses the nervous system, the importance of training in nature, and his inspirations.
So I think that the sit spot is exactly that. It’s just going outside and being curious and seeing what draws your attention, and then asking more questions, ‘Oh, that tree is interesting.’ Question I might ask is, could I climb it? And if I can climb it, will I climb it? Or I see all these trees that I can’t yet climb, but that’s the motivation.
~ Kyle Koch (16:15)
Kyle Koch is a former IT software technician turned nature nerd. He has been facilitating transformative experiences in nature for almost a decade: inspiring youth and adults to connect to their gifts through exploration, play, and curiosity. Kyle is always expanding his practice through the study and application of: functional neurology concepts, traditional strength training, martial arts (Systema), and meditation and breathing (Wim Hof Method). When not teaching or facilitating, you can find Kyle exploring ways to deepen his connection with himself, others, and the Earth.
The conversation highlights the importance of movement practices rooted in nature and personal curiosity. Kyle recounts his journey from childhood activities to rediscovering movement through a blend of survival training, parkour, and gym-based conditioning. The discussion includes the benefits of integrating natural and gym environments, emphasizing how training tailored to real-world applications enhances overall performance.
A significant theme is the role of observation and mindfulness in nature, exemplified by practices like sit spots, which encourage curiosity and engagement with the environment. The conversation also examines how vision, both literal and figurative, plays a role in physical training and mental relaxation, alongside the value of fostering connections with mentors to guide personal and physical growth.
Takeaways
Step one, go outside — The act of being in nature is fundamental to rediscovering movement and mindfulness.
Sit spots — A simple practice of observing and asking questions in nature reveals opportunities for exploration.
Importance of mentorship — Mentors help guide personal growth by drawing out insights rather than dictating actions.
Strength training and movement — Gym training, when tailored to real-world skills, can amplify natural movement abilities.
The role of vision — Vision exercises enhance spatial awareness and help regulate the nervous system.
Creating positive stories — Using movement skills to clean up parks or inspire others showcases how skills can contribute positively to society.
Connection with nature — Learning to observe subtle signs in nature, like animal trails, fosters deeper awareness.
The balance of skill and strength — Focused training that targets foundational abilities leads to broader improvement across activities.
Resources
Katy Bowman — A biomechanist known for her work on natural movement and vision.
Ryan Ford — Works on parkour-specific strength and conditioning techniques.
Rafe Kelly and Evolve Move Play — Focuses on natural movement and dynamic environments for training.
Art of Retreat podcast — Another platform discussing themes related to movement and mentorship.
(Written with help from Chat-GPT.)
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Meditation is intermittent fasting for the mind. Too much sugar leads to a heavy body, and too many distractions lead to a heavy mind. Time spent undistracted and alone, in self-examination, journaling, meditation, resolves the unresolved and takes us from mentally fat to fit.
~ Naval Ravikant
Today’s message is not really a prompt like the previous 60. Alas, we’ve reached the terminus of our journey of small steps practicing reflection.
Thank you for being awesome!
I created this series by taking my personal collection of self-reflection prompts and forming them into these blog posts. Next, I wrote the three getting-started posts to ease you into the daily routine. Finally, I came up with a theme for each of the 8 weeks and wrote short additions that appeared below the main sequence of prompts. These additions carry the through-line of teaching self-reflection. (…or at least, I hope they did.)
Here are all the additional parts in one place:
Remember: 2 minutes. Pause life. Read. Think. Resume life.
Many of the prompts I’m sharing have been chosen from the generous gifts given me by others. When I’m explicitly quoting, they are attributed (as above.)
2 minutes: Pause life. Read. Think. Resume life.
Perhaps you’ve already begun to look forward to your two minutes of reflection?
2 minutes: Pause life. Read. Think. Resume life.
Have you considered adding some physical ritual to your reflection? Perhaps taking three deep, slow breaths before the reading, or … If you decide to try something, don’t go crazy; just something very small and easy. Or not. That’s fine too.
2 minutes: Pause life. Read. Think. Resume life.
Everything you do is initiated by triggers. “X” happens to me, so then I do “Y.” Creating a new habit is difficult because we don’t realize we need to attach it to a trigger.
Trigger. New habit.
You’re using the arrival of this email as your trigger. Do you recall that I mentioned on day one that I was introducing you to being reflective upon being prompted?
Trigger. New habit.
Today’s a good day to look closely at the trigger you’re experiencing. There are always ways you can change a trigger. Tinker—if not for real, then at least as a thought experiment—with changing the daily trigger for this journey.
Trigger. New habit.
One day, these triggers from me will end. To what trigger under your control could you attach this nascent habit of self-reflection?
Reflection is about self-focus. Each day you’re practicing holding up a mirror. Specifically, you’re observing your thoughts, in response to a prompt.
It’s not necessary to move beyond simply observing our thoughts. Simply practicing _observing_ your thoughts will make you more aware of your thoughts.
Our practice of reflection is an explicitly inward-facing activity. We’re repeatedly, intentionally being aware.
Reflection. Inward-facing. Intentional awareness of our own thoughts.
A good mirror shows an accurate image. A fun-house mirror shows a distorted image. How is your reflection on your own thoughts?
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.
Are you surprised by your thoughts’, and your mind’s, complexity? Are you amazed? Are you empowered?
We’ve been developing our awareness via self-reflection. What happens if we turn our awareness outward?
Were there any moments yesterday when you suddenly—it can be quite jarring the first few times—became aware that you were _aware_ of your own thoughts?
You are using a trigger to practice reflection. Is there anything in your day that resembles the reflection trigger? Opportunities where you could reflect spontaneously?
We’re about halfway. Poke your head out of your private journey of practicing reflection and quietly take some guesses about how reflective are the people around you. No judging; recall day one’s message about self-improvement not being zero-sum.
If you encountered even one moment yesterday where you realized someone else could be more reflective: Visualize that moment you experienced… and imagine slowly raising a hand mirror into that perspective—so you see your own reflection appear on top of that person.
Are there moments in your day when you realize you are aware that you are observing something outside yourself? If so— If you are aware you are observing, can you use that as a trigger to look inward and reflect on your own thinking?
Awareness of our inward experience, and our outward experience, is the same. It’s the same awareness. These past few days, we’ve taken our awareness on a brief field trip outside ourselves. For the rest of our little journey here, we’ll remain looking inward.
How good is your memory? What’s the first food you had after waking eleven days ago? Perhaps, your memory isn’t _that_ good. How about something you are currently interested in: 11 days ago, did you have any insights from your morning reflection?
Everything about this journey is, of course, optional. But I want you to find paper and pencil/pen. Don’t over-think that, and don’t try to use something digital. Grab any paper and any pen, and have them handy for tomorrow’s reflection.
Remember that paper? Write the first thought that comes to mind, when I say, write the first thought that comes to mind. You’re done.
Today, write the first and second thought. It really, truly, does not matter what the thoughts are. Please try writing them down. Put the paper away until tomorrow.
I’m not even asking that look back at what you’ve written. Simply write a couple thoughts, (or more than a couple, if you wish.)
And write _several_ thoughts down today…
Now look back through your week of notes. Maybe write a few notes about your observations of your notes? Maybe, you want to look more into journaling? (Today is the last time I’ll mention journaling in our journey, but I highly recommend continuing.)
You’ve put a lot of effort so far into practicing reflection. It’s important that we don’t lose the trees for the forest. The focus of daily reflection is the _tree_; the forest will take care of itself.
One can bring self-judgement into reflection practice, but it is not necessary. Simply practicing being aware will pay dividends. I’m recommending you do the reflection without the judgement.
A human being. Not a human doing.
My martial arts teacher, Sensei Wirth, turned the phrase: No this. No that. No delay.
Many arts teach the lesson of simply being. Zen, for example provide koans: “What is the sound of one hand clapping?”
Different styles of Yoga teach variosly about sound, light, and breathing.
The sublime experiences of life can be found anywhere. I’m hoping you find it within this small space you’ve created for reflection.
My intention for this series is to bootstrap your practice of reflection. For me to have suceeded, you must end up being self-sustaining in your practice.
The skeleton of this journey is the 57 prompts which appear at the top of each of these posts. I wasn’t born with those. What will be your prompt, or prompts?
How are you going to continue to trigger yourself to do your morning reflection?
I like to read, and daily-study/daily-devotional books is an entire Genre. But there are also web sites, software, flip cards, … what calls to you?
The best choice for medium and method—for prompts, for journaling, for reflection—is whatever reliably triggers you to reflect. Make it yours; change it whenever you wish.
Do you recall the beginning of this journey? While I created the prompts and the system which you are now enjoying, how will you continue it yourself?
It’s time for the student to become the teacher. What prompts and triggers are you going to create for yourself as you go through your life being your own teacher?
We’re in our final week together. The first week was about creating space. 2 minutes: Pause life. Read. Think. Resume life.
Our second week was focused on creating a new habit. Do you have your new habit attached to a trigger?
Week three was about the practice itself of reflection; becoming aware explicitly that we are— well, practicing being aware.
Awareness occupied our practice during our fourth week. Inward. Outward. Simply being aware is awesome.
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.
Simply being is easy to understand but difficult to embody. In week six I tried to point at the moon, while hoping my pointing finger didn’t draw your attention instead.
Last week we began looking beyond this small, introductory journey and talking about ways you could continue on your own.
When will the rhetorical questions end?
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As a PDF — You can download Practicing Reflection as a single e-book.
CHASTITY — “Rarely use venery but for health or offspring, never to dullness, weakness, or the injury of your own or another’s peace or reputation.” ~ Benjamin Franklin
Week three was about the practice itself of reflection; becoming aware explicitly that we are— well, practicing being aware.
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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.)
AM I SELF-AWARE? — The first step in my journey was realizing I was unhappy. This realization — detecting it, understanding it, believing it, surrendering to it, and finally owning it — was the first piece of bedrock on which I started building.
It’s time for the student to become the teacher. What prompts and triggers are you going to create for yourself as you go through your life being your own teacher?
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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.)
How can individuals use movement, mindfulness, and intentional living to transform their lives and overcome challenges?
Against all odds, Howard ‘Cosmo’ Palmer survived serious heart problems in his childhood to become a healthy, active athlete into his 40s. he describes his childhood health journey and its effects on his life. Cosmo discusses his thoughts on changing your habits, and his personal intentions in the world. He unpacks the meaning behind his nickname and connection to cosmonauts, and shares his heroes and inspirations.
For myself is to be an example to the world that you can learn to love yourself, through what we have as life, and be whatever that means to you, and then give back.
~ Howard Palmer (13:31)
Howard ‘Cosmo’ Palmer is a self-care, meditation, and wellness advocate. Born in Jamaica, and currently living in Colorado, Cosmo uses his mindfulness and meditation practices to balance his other responsibilities: engineering, parkour, and yoga. He is passionate about helping others improve their lives through intentional, peaceful daily actions.
The conversation explores the transformative journey of overcoming childhood health challenges, focusing on how movement served as a means of freedom and self-expression. From severe early health complications to becoming an advocate for mindfulness and intention, Howard shares how physical and emotional resilience shaped his perspective on life. His philosophy of movement emphasizes the connection between the physical and the emotional, treating it as an art form that reflects internal energy.
The discussion also addresses the importance of mindfulness and intentional living in navigating life’s adversities. Cosmo connects his personal experiences to broader cosmic and philosophical concepts, using these frameworks to inspire others. Topics include the evolving nature of identity, the role of habits in personal growth, and the impact of societal and personal adversities on self-awareness.
Takeaways
Movement as freedom — A personal journey of overcoming physical and emotional limitations through movement.
Intention in daily life — Emphasizing how deliberate actions and habits shape personal growth and transformation.
Cosmic philosophy — Connecting self-awareness with universal principles to foster a deeper understanding of life.
Legacy as daily living — Redefining legacy not as a final accomplishment but as a continuous process of authentic living.
Mindfulness and resilience — Using mindfulness to navigate trauma and foster a balanced, conscious life.
Resources
Howard ‘Cosmo’ Palmer @c0smopk
Ryan Ford — Mentioned as an example of inspiration and movement philosophy.
Bruce Lee Philosophy — Referenced as a guiding figure for self-expression and resilience.
(Written with help from Chat-GPT.)
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SINCERITY — “Use no hurtful deceit; think innocently and justly, and, if you speak, speak accordingly.” ~ Benjamin Franklin
One can bring self-judgement into reflection practice, but it is not necessary. Simply practicing being aware will pay dividends. I’m recommending you do the reflection without the judgement.
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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.)
NOPE —
I will not be lazy.
I will not accept what I have now if I know I can do better.
I will not sleep until I finish.
I will not leave until I am done.
I will not tremble in front of new challenges.
I will not stop until I stop breathing.
I will be whatever I want to be
even if it takes sacrifice
even if I have little to give
even if it takes time
even if I have no time at all.
I will succeed.
~ (unknown)
Are there moments in your day when you realize you are aware that you are observing something outside yourself? If so— If you are aware you are observing, can you use that as a trigger to look inward and reflect on your own thinking?
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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.)
RESOLUTION — “Resolve to perform what you ought; perform without fail what you resolve.” ~ Benjamin Franklin
We’ve been developing our awareness via self-reflection. What happens if we turn our awareness outward?
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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.)
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.)