Micro Habit Challenge 5.0: Am I Ready to Stop Judging?

Before it is getting even more quiet here it is time to announce another challenge. After a successful social media challenge a couple of weeks ago I proclaimed that it is time for another level of challenges.

Recently there are a lot of topics I’m working on simultaneously: attachment, observation, judgement – these are subjects I’m studying next to happiness, pain and fear…

After all I found out that it all comes back to self-love. If I don’t love myself enough I’m not able to create a gap between me, my thoughts and the rest of the world. I take myself so f*cking serious, but I don’t love myself (enough). What is self-love again? It is accepting your mistakes. It is appreciating you peculiarities. It is the opposite of judgement.

So, what I really have to learn is to not judge myself. Of course – two weeks are a very short time to change your way of thinking. It is impossible. Some people say it takes 60 days to establish a new habit in your life. To be honest – I’m not even sure if ‘thinking negative’ is just a habit or a personality trait. But at the end it doesn’t really matter.

Why am I doing this challenge stuff?

What I learnt since I started this blog and what I learnt from my micro habit challenges is that it changes my thinking. At least it is a start, an initial trigger to question my behaviour.

By writing about it I’m forced to dig deeper. It helps me to get to the core of my quirkinesses in some areas of my life. These challenges became my tools. They are like verbal manifestations of positive change.

Why do I come up with this challenge now?

I’m beating myself up again for not focussing on ‘what needs to be done’. Doing this there is something that came into my mind – no something that revealed to me in front of me.

How do I come to the conclusion of ‘what do I have to get done’? Mainly I judge – I’m busy telling myself which things I have to do. Hahaha it is so ridiculous. In reality I don’t even have a real goal. So, there is nothing to aim for and therefore nothing to judge really – judge on which measurements?!

What if I just don’t judge for two weeks?

So, what am I going to do?

  • I don’t judge other people. I don’t judge them based on the way they look. I don’t say anything judgmental – neither to anybody in person nor to anybody else about anybody.
  • I ask myself before I open my mouth if what I’m going to say is a judgement or not.
  • And the hard ones: I don’t judge myself. If I do mistakes I won’t identify with them. If I think negative about myself I will stop that immediately and instead I will tell myself: “I’m okay how I am and everything is fine.”

This is basically it. I’m curious what I will learn within the next two weeks. In one week from now I will tell you about my first insights.

 

Reclaiming Happiness

On a random morning a little girl grabbed my hand in the hallway. She was neither my daughter nor related to me in any other way. “Mama, unten”, she pulled my arm pointing down the stairway in anticipation. Her mom was waiting for her in front of the door together with her sister. We proceeded down the stairs with care. It took a few minutes until her mother could welcome us with a warm smile.

A “dankeschön” from this two-year-old and the blink of gratefulness in the eyes of her mother would make this start of the day a special one.

These little fingers squeezing my hands reminded me of what real happiness is. It is connection. It is understanding. It is trust. It is this feeling of being in the right place at the right time.

Happiness is being in the flow. It is merging into the presence. Being one with the moment – without any obligations. It is a moment of unity in this highly individualized world.

When was the last time you experienced a moment like this?

In Wrong Pursuit of Happiness

How many times are we wrapped up in our head? In our personal reality?

We are busy ticking off to-do-lists, achieving the next career level, finding the right partner or financial investment. We network, we ‘do business’, we socialize, but are we happy? Are we really connecting with each other? Or are we so caught up in our bright future?

“We have been taught that freedom is the freedom to pursue our petty, trivial desires. Real freedom is freedom from our petty, trivial desires.” I stumbled upon this quote the other day. Adam Curtis is talking about addiction here, but isn’t our obsession of pursuing material (or immaterial) wealth also some kind of addiction?

Instead of pursuing our real needs we are misleading ourselves with substitutions.

Are We Slaves to Our Desires?

We mistaken ‘fulfilling our petty trivial desires’ with ‘happiness’. And this is what makes us feel discontent: As long as we are only longing for satisfaction we are pursuing happiness from an ego perspective.

What do I mean by that? We are compensating our search for meaning / figuring out what we really want with substitutions. ‘Making a living’ on this planet seems to be a very big issue for us whereas an ant can easily subsist.

But ants are might be a topic for another article. Back to us: Pursuing our desires – that means we value what is ‘of use’ for us. With this attempt we bound our ability to connect with the people around us. And where we are meant to find connection we are closing ourselves off.

This is addictive behavior. All we do is consuming fast food for our soul. We fill ourselves, but we don’t nourish us. We are so busy ‘creating’ ourselves that we don’t conceive that we are already here. We think we are freeing ourselves, but in reality we trap ourselves.

Everything that is accessible has to be achieved as fast as possible. Delay of gratification outworn its significance in our society. Like an addict always looking for the next thrill we blur our senses.

In the end our desire ‘to be happy’ is what holds us back from being happy.

The Circle of Happiness

What we don’t understand is that we find happiness only by connecting with each other in the real world. Life is what happens in the hallway or on the street or at the dinner table. Life is real time experience.

The circle of happiness starts in the presence. It starts with being aware of the small moments. Being ready to connect with the outside world and the people around us at any moment in time.

Instead of aiming for a certain lifestyle we should re-discover our true values: sharing love, cultivating a sense of community, being ‘there’ for each other. ‘Creating ourselves’ should be replaced with ‘self-care’ or ‘creating healthy relationships’. This is what makes us happy.

It seems like the circle of happiness becomes a thing on this blog.

 

Every Moment is an Opportunity

Every moment is an opportunity to set yourself free.

 

24 Hours

I have 24 hours to be my best self.

24 hours to sit with my feelings.

24 hours to settle in with every breath I take.

24 hours to connect with myself first – and then with the world.

24 hours to shine my light.

24 hours to be in service.

24 hours to live my life.

 

The Circle of Happiness or Why Self-Care is an Obligation

“When are you going to honour yourself?” During my morning meditation on my 31st birthday it comes crashing down on me.

My construct of negative thoughts can’t sustain itself anymore.

Like an avalanche boulders of anxiety, self-doubt, misgiving and hesitation fall off my back. Lightness captures my whole body.

My energy level rises headspinningly quick.

The ‘doer’ is taking over. There is only flow – no fighting, no dispute. The imprisonment is over. Finally the refreshing breeze of freedom is rejuvenating my senses.  

All the tension is released. The vibration amplifies apruptly. There is nothing but sympathy and concord. I’m expanding. Tears of gratefulness turn my face into a riverbed. The salt water washes away the remains of my resentments.

Every fiber of my body screams “FORGIVE YOURSELF”. Release is imperative.

Happiness updates its definition. Destiny welcomes me with open arms. I saw it coming, but it doesn’t downgrade my reverence.

It is here – doubtlessly: The reward of my journey.

For a long time I was obsessed with improving my productivity. A long time I tried to learn as many skills as possible – I still do to some extend. I wanted to read one book a week, learn two languages at the same time, learn coding, web design, improve my motion design skills, produce music and get better at writing, public speaking, coffee making, barkeeping and so on and so on.

‘On the side’ wanted to volunteer, learn sailing and in the meantime I was trying to meet my friends, find a boyfriend, eat healthy, start a business, travel… Hahaha, now only writing this down I feel dizzy. How could I think I would ‘succeed’ with this ‘attempt’? And how could I think I would be beneficial for others? And at the end – beneficial for the planet? (This is what I’m modestly aiming for.)

Nowadays my life choices maneuver me further and further away from the work-hard-play-hard mentality.

After all the ‘paradigm’: “If you are not stressed out you are not working hard enough.” still dominates the heads of us westerners. This applies to all areas of life. ‘Having time’ for oneself doesn’t seem to be worthwhile in a society where any activity is always on our fingertips. If you are not busy, you are doing something wrong.

Our time is scheduled from the day we are born. Isn’t it crazy!?

Anyhow: I ended up being completely exhausted with my attempt to do as much as possible. I’m surprised my nervous system hadn’t collapsed yet (Knock on wood!).

Beating the Torturer

“Before you can save the world you need to know who you are.” This was a piece of advice by a friend I couldn’t get a hold of in years. He addressed my – let’s be a bit pathetic here – desperate try to ‘do good’  in this world.

What he meant was that I always searched for the me in the outside. By achieving or doing something what I considered as meaningful I expected ‘to move along’ the path of self-discovery.

In reality the opposite was the case: The more I did the more I moved away from my path. I moved away from the core of my being.

Instead of finding out about my deepest needs I jumped head over heels from one challenge to another. Don’t get me wrong – challenges are good in order to find out what you are capable of. But by being obsessed with challenges I only distracted myself. I wanted to proof myself that I’m strong enough to accomplish everything. If I wouldn’t succeed I would beat myself up.

There was this voice telling me: “You are not doing enough.” – every single day. A voice that kept beating me up with reproaches all the time.

Something big had to change. Taming the torturer in my head – this became my real mission instead of being my own punisher.

“We better be nice to ourselves. Nobody wants to hang out with assholes.” Unfortunately I don’t know who this quote belongs to. Maybe I flung it into my notebook myself.

In any case – the message is clear: Be nice to yourself. Have self-compassion. Love yourself more. How many times have I been repeating these phrases? How long have I been trying so hard to cultivate this compassion with myself? I even wrote about it many times.

Become One With Yourself and then Become One With The World

Before you can connect with the world you have to connect with yourself first. And how can you connect with yourself if you are your hardest critic?

In order to spread love and positive energy on this planet you have to love yourself first. Treat yourself like you want to be treated by others – it sounds so simple and platitudinous but yet it is crucial.

We can only make a contribution to this society if we attempt every action with a positive mindset. If we want to make the world a better place we better be happy. Happiness is contagious. Malcom Gladwell explains it very well in “The Tipping Point – How Little Things Can Make a Big Difference.”

“We normally think of the expressions on our face as the reflection of an inner state. I feel happy, so I smile. I feel sad, so I frown. Emotion goes inside out. Emotional contagion, though, suggests that the opposite is also true. If I can make you smile, I can make you happy. If I can make you frown, I can make you sad. Emotion in this sense, goes outside-in.” Malcom Gladwell

Demasking Your Desires

Recently I found out that in order to cultivate this compassion I have to go through the process of what I call ‘demasking my desires’. My journey is re-conditioning. Back to root level. And only from there I can carry out something.

The process of learning about my needs is a painful one. The pursuit of carving out my personality provokes disappointment and loneliness. Like a snake I’m peeling myself as I grow out of my old skin. Over and over I shuffle off one layer at a time. Every layer requires its own technique. I really need to take the time to learn about these techniques.

Why is it such a long and complicated process? If I don’t take the time to question my desires I eventually won’t find out about my real needs. I need an example for this:

If I have the desire to get drunk every weekend or I’m obsessive about my relationship then I might distract myself from something. To be more precise: I distract myself from connecting with my own self and fulfilling my own needs.

I might want to ask “Where I am avoiding life at the moment?” This process requires honesty and courage. It is not easy. It’s time-consuming and there are a lot of forthright questions to answer.

Self-compassion is crucial for this process. Self-compassion is nothing else than self-care. And self-care is another word for self-love.

Self-care is not just treating yourself once in a while, it is nurturing yourself with what you need for your survival. And what do I need? I need to do what makes me feel the best version of who I am. It is my obligation to take these needs seriously.

Repeat after me: “My Energy Resources are Limited.”

I only have a certain amount of lifetime and according energy to spend on this planet. It is important to spend it wisely. Okay, pseudo-hyper-human, repeat after me: “My energy resources are limited.”

So, in which area am I going to invest my energy? In the area where I’m not good at? In the area where I have the most deadly learning curve? Haha, ‘nice try’ the universe is laughing out loud.

When do my eyes sparkle the most? What parts of my job do I enjoy? Who do I admire and why? When do I feel myself the most? When do I feel the most alive?

The answers to these questions are the ones that are pulling us in the right direction. What draws our attention smoothly is where we find fulfillment.

When our eyes sparkle the most we are able to connect with each other and share our gift. When we feel the least exhausted and the most alive we are able to share. And this is also when we are able to be in service for other people.

So, it is my obligation to make sure that my glass is always full. Nobody can benefit from me when I’m not my best self.

Yes, it is that simple. This is following your bliss. This is self-care. It sounds pretty straight forward, but getting there is the challenge of a lifetime.

Since I started to invest in my strengths, I manifest positive change in my life. I become the change that I want to see in this world. The circle of unhappiness had ended and this is the beginning of a new circle. The circle of happiness.

Finally I’m following my excitement and the excitement is following me.

Treat Yourself with Not Giving a Fuck

There are always people who disagree. People who are disappointed, because I don’t do what they want me to do. It took me an disproportionate time to understand that it doesn’t matter what anybody thinks of me or expects of me.

I want to be my best self and this is why I take care of myself. I can only serve a higher purpose if I’m in peace with myself. It’s not that I want to not give a fuck, no, I have to. It is healthy for me and necessary in order to live up to my own values.

Self-care is crucial in order to fulfill our purpose on this earth.

So, “When are you going to honour yourself?”

 

The Beginning of Darkness

Like a monstrous burden anxiety suspends me from aliveness.

Sensory input turns into an impenetrable nebula. I can’t distinguish between me and the rest.

A painful transformation disrupts my being. My existence morphs into vacuum.

This time I don’t resist. I sit and breathe. There is only black. I stare into the nothingness.

Is this the beginning or the end?

A void is clearing my chest. The fated moment of surrender has arrived.

Something cracks with a bubbly sound. The next level is here. Subconsciousness ruptures into recognition. Presence reciprocates.

I thought I won’t make it. I thought opium would be the only tranquilizer for my perturbed brain.

But life has other plans. Effortlessly I’m peeling off the old layer. Experience updated its metaphysics.

Life had started again with a new sort of darkness.

 

Learning to Unlearn

At the beginning of this blog in summer 2017 I thought this is all about ‘learning’. My aim was to expand my toolbox in order to be more productive, more balanced, more happy (Whatever that meant to me at this point in time.). I thought: “If I’d just learnt this lifehack.” “If I’d just be able to master my mind like successful person xy.”, everything would be perfect.

I failed adapting most of productivity hacks. I couldn’t develop these ‘healthy routines’ that supposedly would project an undreamt-of-degree of happiness into my life. Nothing improved. I might got slightly more stuff done, but my overall well-being hadn’t improved. And: I didn’t have the slightest idea how I wanted to feel.

“Why do you only think black and white?”, my therapist during this time called upon my lacking self-compassion. I didn’t have a proper answer. There was only this massive wall of perfectionism sealing off my potential. I could touch it, but I didn’t know how to demolish it.

I had to dig deeper. This was for sure. What I found was a lot of pain buried deep down under my obsessive will to ‘improve myself’. Under the pain there were my strengths downtrodden by my negative thinking patterns and destructive behaviours.

My mission was not to add something to my personality, but to reveal my individual traits. These characteristics are my weapons. These are the tools that help me to fulfill my purpose in this world. Happiness or let’s call it contentment is what comes naturally with accepting and integrating these peculiarities.

My task in this lifetime is to eradicate toxic habits in order to root up my real me. This requires commitment and courage. I can’t just ‘adapt’ other peoples methods of being productive, creative or self-disciplined. I have to develop my own strategies.

What I found out was that my bad habits and my thinking-patterns are not my own. I adopted them. I’m conditioned to think in a certain way. I’m conditioned to judge, to react, to be afraid. The good news is: I have the power to change.

But how? How do I unlearn? How do I re-condition? By pausing. By observing and by questioning my behaviour and my thoughts. The following to-do’s are not necessarily consecutive, they are interdependent. You will understand why:

1. Observe Your Behaviour

The first step in our process of unlearning is to observe. By observing we create a gap between us and our actions. Things change aggregate state as soon as we look at them. Habits lose their power as soon as we catch them unattended. They move from a subconscious level to consciousness.

This is something we can integrate into our daily life. “Again I wasted my energy for some stupid shit.” So what? This realization is the type of observation we need in order to create a gap.

It doesn’t only apply to actions, but also to thoughts. If the immoderate perfectionism is lurking, we just ask him what he wants. And there it is again: The gap. As soon as you look right into the eyes of your perfectionism it loses its power.

2. Detach From Your Conditions

If I keep telling myself “Stop this stupid perfectionism” I’m narrowing this gap again. I become a victim of the characteristic that I want to eliminate.

By punishing myself my mind becomes my enemy again. My whole body gets tight. I’m falling into subconscious behaviour.

The only option is “to let go”, to detach from it. To not see it as my trait, but as something that occurs every now and then. This way I look at my supposedly mistakes and surrender. If I take them lightly I don’t get trapped again.

3. Question Your Desires

Questioning became my tool to explore my needs and get to the core of my being. I found out that I can’t know what I want, but I can feel it – if I ask honest questions and take the time to find the answer.

To stay with the example of poisonous perfectionism: I asked myself. “Why am I such a perfectionist?”. The answer is that I’m not allowing myself mistakes, because I’m afraid to not be lovable. So, the desire under my desire to be perfect is to be loved. This reveals a complete different need. My need is not to be perfect, but to be loved.

More and more it becomes obvious why all my attempts to live happily failed. By following all these notions and desires blindly I distracted myself. I cured the symtoms, but I didn’t try to heal myself.

4. Connect With Yourself

I didn’t question if what I wanted was what I really wanted or just what I was told to be wanting or what I thought could fix my lack of self-esteem.

I wanted to become somebody instead of accepting who I am. I was not able to connect with myself and find out about my real qualities. It is not possible to find purpose anywhere else apart from at the very core of my being.

5. Alter Your Habits

There is always this thin line between not being too hard on myself and becoming the person who I want to be. But after all it is inevitable to start walking on the tight-rope of self-improvement.

In order to unlearn there needs to be the willingness to change. That’s the only reason why we should look at our behaviours, question them, detach from them and finally connect with ourselves. The next step is to do what is good for you – for your real you. And then DO IT. Alter it. Don’t do what doesn’t serve you anymore….

Through this whole procedure we reach a complete new layer of consciousness. This is how we are diving into the unknown – how we connect with the divine of our existence.

 

The Urge To Create

“I don’t have this urge to create.” This is how a conversation I’ve had at a New Years party started off and swiftly ended.

After all this product designer and I didn’t have that much in common. “You need some sort of pain in order to create something.” This we both agreed on in our short examination of “What makes a creative person?” Whereas an artist I spoke to the other day disagreed strongly when I asked her about her growing pain during creation: ”Art doesn’t have to hurt. Only because you are creative doesn’t mean you have to suffer.”

I would love to agree with Chandra, but I can’t. This incoherent incomprehensible unrooted urge to express myself doesn’t let me sleep at night. This is suffering. Maybe the ‘creatives’ are just a bit of masochists.

In order to create something there must be some sort of discomfort. Something that pushes us towards the finishing line of a project – is it a job deadline or a personal goal we are aiming for. There needs to be some sort of necessity to create. If it doesn’t hurt at least an unease needs to be eliminated.

‘To create’ something means to build, design, construct or initiate something that hasn’t been there before. Some sort of invisible hole needs to be ‘filled’, a gap closed, a thirst quenched.

You can only create if you are willing to go beyond the existing. ‘A creative’ is brave enough to face the unknown.

Everybody is creative in one way or another. It’s a human trait. Life itself demands a level of creativity: When we are communicating we have to read between the lines, we have to ‘make sense’ of the world around us. We need to be creative when we cook, when we want to date someone, when we want to book holidays, when we post something on instagram. (pahaha!)

Creativity in the sense of ‘doing something with an artistic merit’ is commitment to walk into the unknown. It is ‘not being afraid of the empty page’. It is ‘not stopping to create’ until the creator is satisfied. Creativity is dedication.

It is an inexhaustible force that won’t stop pulling until we are done or something close to done.

For me this doesn’t go without any sort of pain. Sometimes the pain is hard to stand, but there is only one way: to keep creating.

 

Rules Of The Road

This is a worksheet. It started off three years ago with a page in my notebook with the title “Things To Consider” and it issued into this blog. Haha, but I condensed some of the things here. There is no order. Everything is crucial for my survival.

  1. Surround yourself with people who are lifting you higher.
  2. Express your gratefulness as often as you can.
  3. Be happy and let the world know it. Happiness is contagious.
  4. Don’t put too much value and truth in words, ideas or concepts, but trust your intuition.
  5. Have always positive intentions. Think ONLY positive (I always thought it is normal to have doubts all the time, but no, it’s not. If negative thoughts loom, don’t make a movie out of it. Just stop it. Think about something else.)
  6. Appreciate endings, because they are always new beginnings.
  7. Drop your perfectionism. Forgive yourself mistakes immediately. Best case scenario: Drop the word ‘mistake’ from your vocabulary completely, because there are no mistakes in this world.
  8. Be as loud as you want. Be as quiet as you want. Be you.
  9. Don’t re-act all the time. Be passive at times. Only act, when it’s necessary. (Kung-Fu)
  10. Stay grounded and always balance your energy level. Don’t let emotions take you over.
  11. Never forget: You’ve got a treasure in your heart. You’ve got all the beauty inside of you. Just release it. Turn it into energy. You’ve got the power – use it.
  12. Don’t be afraid of the nothingness. It is taken care of you. Everything you need is right there.
  13. You don’t have to do anything. Do what is good for you. Say no to everything else.
  14. You don’t need to be “professional”. You don’t need to be anything. Just be you.
  15. You can heal yourself from the inside. And life itself can cure you.
  16. Keep in touch with the planet. Mother nature needs you (how you are).
  17. Be in service. Be available for the people around you. Listen, give hugs and smile at people as much as you can.
  18. You are welcome. Everywhere you go.
  19. Don’t be scared. Trust.
  20. Stop reaching for more. Be happy with less.
  21. Don’t forget who you are, but don’t take yourself so f*cking serious all the time. You are just one of many human beings. So stop trying to be a saint.
  22. Don’t see the obstacles, but see the opportunities.
  23. Slow down. Take a break. Never rush. It’s unhealthy for you. Impatience is your enemy.
  24. Don’t hesitate, but do not hurry.
  25. Follow your excitement.
  26. The force is with you.

Amen.

 

3 Ways To Eventually Get Things Done

A few days ago I told you why I get nothing done. Writing this down I realized a recurring pattern: I’m too hard on myself. Tadaa! – Nothing new. However I won’t give up on changing this mindset. I do it by reprogramming my belief system, nurturing self-love on a daily basis, but also by classical change of behaviours. This article touches all of these ‘categories’.

A long time ago I shot off my first threesome about how to tackle procrastination. This is a good sequel.

1. Be realistic

I’m contemplating about writing since I’ve started writing – especially this blog. But only recently I had some major breakthroughs. I started to read a lot more about writing and – most importantly – about the people who write things I want to write.

Most of them don’t have this ‘regular life’ – whatever that is. Also they invested a lot of time in their work. And this made me realize: My goals are just unrealistic and this is why ‘I get nothing done’.

I used to think: “If I don’t publish an article today, I’m not a good writer.” Ironically this belief spirals me deeper into my negative thinking patterns instead of pushing my motivation. And isn’t this what I want to change with this blog?

What’s the point of publishing at all costs if I’m just ‘not ready yet’? If I do an hour of writing a day and afterwards I still think “I did nothing.” Come on, Uli, THIS is self-destructive. I will drop that from now on and instead cultivate healthy writing routines – no matter if I publish or not. This leads me to the next point:

2. Set the stage

Sometimes I’m ‘not in the mood’ to write. I don’t have a desk. I don’t have ‘inspiration’. I have people around, because I sleep in a hostel or or or. These things work as perfect excuses. What I learnt is to just ‘make space’ for my head.

If I don’t have the right setting to get work done and I’m not able to shut off the distraction, sometimes it is enough to just change the location. Either it is just changing the room or going to a café or a library. Other times I might have to improvise – change device or just hide in the forest with my notebook. Where there is a will, there is a way.

3. Take your goals seriously

This is a very personal advice. I notice over and over again how I downgrade my own priorities. For me writing is a really big part of my life. In the past I’ve always tried to ‘fit it in’ into my daily life. And a lot of times it didn’t fit in, because I replaced it with other – what I considered – priorities.

Of course, we have to work and sometimes we have to do things if we want it or not in order to make a living in this world. But if we don’t take our personal goals seriously there is not a chance to reach them.

This applies to any creative activity, but also to a change of diet, exercising, going for more walks, spending time with the kids or whatever. This fits into the category of self-love. Love yourself and do what you love! This should be the highest priority.

In one of my next articles I will explain why self-care is so essential for making the world a better place.

“Nature does not hurry, yet everything is accomplished.”

Lao Tzu