Micro Habit Challenge 4.1 – Social Media Substitution

The first week of my challenge is over and probably this is the most successful micro habit challenge so far. Okay – maybe I didn’t challenge myself enough then.

I found out that social media is not my problem anymore, woohoo. My problem are in many ways not the things that I do, but the things that I don’t do. So, instead of ‘being on social media’ for 30 minutes I decided to do something useful instead. I have to address the problem slightly different…

What did I do?

  • Quickly I figured out that my thumb has this stupid automatism. So what I needed to do was to remove the apps (Instagram, Facebook Messenger and WhatsApp) to another screen of my phone. É voila – I haven’t touched instagram since roughly one week. Apparently it is not that urgent.
  • I figured out that instead of saying: I reduce my social media time, I simply have to find a useful substitution. So what I’m doing now is: I invest the 30 minutes in practicing italian right now. I placed all the ‘useful’ apps like my notepad and duolingo on my homescreen now. Facebook I check only every now and then for a few minutes a day.
  • My biggest let’s call it ‘time invest’ is actually sharing my life with my friends on WhatsApp. This also holds me back a little bit from living in the now. So, what I do now before sending a message, I ask myself, do I really need to share this? A lot of times my initial answer is no. Plus: If I want to tell somebody something, I think about the message a little longer and might even write an e-mail. This whole ‘instant-reaction’-thing bothers me since a very long time anyways.

Why am I doing these challenges?

Already by looking at my behaviour I change it. The so called observer effect doesn’t only apply in quantum physics. By surveilling my actions on my phone I change my behavior automatically. This way with a little bit of discipline it is probably possible to achieve everything.

It’s a little bit like quitting smoking. Already the question: ‘Do you really have to smoke now?’ potentially triggers a series of positive alternative actions. ‘Why not go for a walk instead?’ or say ‘hi’ to the stranger at the bus station, where you are standing right now. Life could be so simple, if we’d just live it.

 

Hintuition

What if what we want is not what we need and what we need is not what we want?

What if our happiness leads us in the right direction and not the career path we choose?

What if all we need is to smile, to give love to our surrounding and to ourselves? And that’s it.

What if everything we need will just come and what we really need will stay with us as soon as we let go?

“You are good at listening to yourself.” A friend of mine awarded me a couple of months earlier during a time, when I was not at all in tune with myself. Actually during these days I felt like I’m the worst at listening to my inner self.

I could literally see myself standing in my own way, darkening my own light. With extensive thinking I was blocking my energy channels. My intuition was not accessible. But in order to follow my path I need to follow my intuition.

I had to think about that. What is intuition? According to cambridge dictionary it is “the ability to understand or know something immediately based on our feelings rather than on facts.”

Let’s look at it from a neuroscientific perspective briefly: A situation/some sort of input stimulates our brain. This stimulus gives us access to a “library of information”. These information are stored in our system from past experiences or even transmitted from our forefathers through our DNA.

As soon as our brain accesses this library it sends us a hint. This makes us (re)act or not (re)act in a given situation. If we are hungry we eat. If we are late we hurry. And if we need to make a decision we think.

Thinking is good to a certain extend, but with a lot of thinking we easily cover up our intuition. This precious library imprinted into our genes becomes inaccessible.

With our mind we gather information about a situation whereas intuition just knows. While our mind is trying to figure out the perfect solution our intuition might already made the decision for us long beforehand. We just don’t take the time to listen.

With our busy mind we become victims of the circumstances – nothing else. If we let our thoughts control all the time we give away our true power.

We become victims of information by always trying to make the perfectly thought-through decision. What if our decision is just right there? Behind this curtain of thoughts?

Making decisions could be so easy. Arouses an idea a feeling of happiness/excitement/fulfillment? This warm feeling in the stomach that expands in the whole body? The feeling of “I just have to do it.” Then this is might be the way to go even if our mind wants to tell us something else. This is the ‘hint’.

But there they are: Thoughts and doubts tie up our intuition. And beneath this corset? There is the ‘hint’ unable to be transmitted to our consciousness.

All the thinking holds us back from experiencing. But this is how we learn – through experience. This is how we update our “intuition library”.

We can not “know” what we want, we can only feel it. We get to do what makes us happy from the core of our being, but we need to listen closely.

Am I the only one who understands this only now? I need to meditate on this. (Soon an article about meditation is overdue.)

 

Micro Habit Challenge 4.0 – Social Media Breakdown

“The one who knows something, but doesn’t act accordingly only knows it partially.” This is the rough translation of a quote by french philosopher J. M. Guay, which I found in “Geistestraining durch Achtsamkeit” by Nyānaponika, a Buddhist monk. [I haven’t found the correct english equivalent title yet.]

As I found out in the past changing my behaviour takes time. At the beginning of my ‘journey’ I tried to achieve all at once – I still do on many levels. Slowly I understand I have to take one step at a time in order to climb that mountain.

What I found out recently is that I still distract myself with so much stuff from achieving my daily goals (which adds up to my overall life goals). The thing I still abuse the most by far is social media.

I keep telling myself that facebook is important to keep up my social connections and instagram inspires me.

BUT – let’s face it – mostly it holds me back from living in the moment – the only thing that I really want to achieve in my life. Additonally to that I’m wasting my time instead of investing it into articles like this one. Plus – I become a victim of my device.

I get caught up in reaction to the notifications on my phone. And this is unacceptable.

It’s time for another micro habit challenge. Here we go Nyānaponika. I will get there eventually.

So – what am I gonna do?

Limit my time on social media (including whatsapp) on 30 minutes daily for the next two weeks – man, writing this down it sounds a lot. But probably I reduce the time I spend on my phone already around 200%. Yeees, I have to be clear with this – no matter how painful or emberassing.

I don’t want to push too hard and still want to take the time to answer messages.

What had changed already?

– Today is already day two. Yesterday was easy. Already the decision was liberating and I was in flightmode allday – actually I spend only a couple of minutes online – good start, haha.

– I already feel like having some control back. I want to use my phone and don’t let my phone use me. Technology has advantages and that’s why I want to keep using them.

– Limiting the amount of time helps me to prioritise length and content of my messages. Let’s see if the quality of my overall conversations increases by the end of the first week.

Why I’m doing this?

Interestingly my experience shows that writing this stuff down here on this blog helps me to manifest things.

About a year ago I pointed out “I suck at meditation”. And guess what – since I found the “valve” I get access to this gap between me and my thoughts once in a while – more and more often over the time. I don’t have a regular practice but I practice multiple times a week at various times.

This makes me more than gratful – thanks Nyānaponika – or better say Erich Fromm for introdrucing me to this teacher of mindfulness.

Cheers, I let you know how it went next week.

 

Overdoing Life

I admire people who target one goal at a time and just go for it. For me every day is a new beginning. I want everything at once everyday. I exhaust myself with constant input. My goals are changing constantly. My dreams are chasing each other like clouds in the sky.

Is this insanity? Or is this detachment? I’m not quite sure. For sure it doesn’t get me anywhere – where I’m wishing to be. And THIS is attachment. The idea of having an idea, where I want to be. Haha, take this life.

My perception of time is completely off. What is possible within a day, a year or a lifetime? I really don’t know. There are these moments that change everything. These moments are out of my control. But I can control which direction I’m heading.

Yeah, yeah – My energy resources are limited. I only have this one life. I need to stay grounded. I’m aware of all these things. I’m not stupid. But the concept of ‘making a living’ seems so foreign to me – so ‘made’ up.

I don’t know how all these people ‘do’ life? To me it just happens.

Am I ‘overdoing’ it or is everyone else?

 

The Universe Doesn’t Understand “No”

Imagine you grow a tomato plant on your windowsill. You plant the seed and a couple of days later a tiny seedling is making its way towards the sun. Would you think: “This is not a tomato plant.” ?

No, you would water and nurture it. At some point – sooner than later – this plant will carry fruits and provide you with vitamins and minerals.

I get nothing done by being busy telling myself “I’m so unproductive”. My perfectionism clearly is holding me back from growing on any level. I screw myself deeper into the spiral of negative thinking with every negative thought that I phrase.

Instead I need to focus on the progress I already made. Not even this – all I have to do is to set my intention right, the rest will follow. To rephrase this: “We learn despite of ourselves.”. This is something the wise Don Juan is pointing out in Castaneda’s learnings. (“The teachings of Don Juan”) And it is so true – to me still surprisingly true.

Right now I’m not able to make any decisions for the future. I beat myself up and up and up for being so confused and unable to set my target right. Instead I should be grateful for having many opportunities and directions to go – the decision will come by itself anyway as soon as I go along.

It is possible to project this belief on any given situation, any “subject of learning”. The limiting belief of “not having” something [love, money, health, success] is holding us back from receiving it.

This seems to be not my personal problem, but a problem of our western society. We don’t even see the wealth and the opportunities that we have. Instead we always need something more. “I have enough” is the new “I want more”.

Now I’m sitting here in the shine of the candle light. It is early morning of what we define as christmas eve over here on my end of the world. I’m still protected by the dark of the night. I’m a bit irritated, because I don’t understand how this thought could dawn me only now?

But hey, here we go again. There it is again: the limiting belief system. A healthy thought should be: “Thank you for the insight, universe (or who ever feels responsible)”.

This is another example for: “Our thoughts become our reality”. If something is not happening yet, it is still about to grow.

Let’s keep watering the plants. We can only harvest the fruits of the seeds that we sow. Instead of being afraid of creation I turn my fear into creation.

Peace out and merry christmas to everyone!

 

Accept The Journey

“Accept your journey.” My brain flung out this call in a moment of clarity the other day. The advice was actually addressed to a friend who is suffering from a broken heart. I wanted to encourage him to move forward despite his desperation. Quickly I realized the wisdom behind that simple phrase.

Accepting the journey means accepting the challenges and not questioning them. “Why me?” is always the wrong question. Why you? Because it is your journey. It’s your life. Everybody has their own battles to fight. Some of them might look more brutal, some more relentless than others. But everybody’s obstacles are custom-tailored to their individual power.

Way too often we are taking our own lives and our challenges way to serious. But they are actually a part of us, our life, our purpose. Challenges are not there to punish, but to instruct us.

Massive jolts are rattling my old believe patterns these days. It seems like finally I’m harvesting the fruits of my self-discovery trip. At the same time I’m paying the price with confusion and more questions than ever. What I miss is the fact, that this is my journey. This is what I chose. These are the consequences. This is my way.

Insecurity is what I bought with freedom, dependence on other people is what I ordered with being a nomad. Too many options lead to confusion. Aloneness is what I chose. And my destiny? Is already right here.

This is my path and my destiny. The challenges that I’m facing are the bumpy road conditions. If the road gets narrow it is time to slow down and not to speed up. There is no need to rush. Life happens at its own speed.

Instead of enjoying the journey way too often I’m rushing towards an unknown destination. I’m rushing and rumbling around – chasing what? In the meantime I see the so called “life” rolling by out of the corner of my eye. What if I miss important waypoints? It is time to slow down and take the time to actually look at the map, listen to the intuition (as long as it takes) and just enjoy the view for a moment.

In the meantime? I’m fulfilling my purpose. People expressing me their gratitude. My friends are showing me their trust. Strangers are opening up to me for no reason. I can SEE that I’m making a difference. I published 56 posts on this blog, but I’m still think “I’m not writing anything.”

The path of least resistance is a well-trodden one. Walking your own way demands dedication. I chose my own path and I gonna stick with it at all costs. Do I have a choice? I don’t think so.

“If life gives you a mountain, put on your boots and hike it.”

 

3 Steps Towards Positive Thinking

Alright, it is time to revive the threesome. I’d like to call it writing exploration. What do I explore here? There are a lot of insights that I want to integrate into my life myself. In order to manifest my discoveries I need to write them down here. This growthbuddy is here to help me and hopefully you too. The other day I watched a talk that inspired me to write this article. I condensed the most valuable insights here.

1. Make timetravel a routine

What do you have in mind right now? Are you consumed by negative thoughts? Do you feel stress or tension inside of you? Take a moment to recognise what is going on inside of you. And now think about something really really positive. Some event that made you really happy – no matter if it was in the distant past or recently. Go back to this emotion and smile. Was it this amazing sunset at your last holidays? The birthday of your daughter or your son? Extensive dancing last Saturday?

Be as happy as you were in this moment. Take a moment to really go back to this place and enjoy the feeling. It’s the best if you do this with your eyes closed. But really take a couple of minutes to dive into this experience that lifted your heart higher.

Wow – that was intense. But isn’t it interesting? You were able to relive a feeling only with your mind. Imagine you have all these positive memories in your head. Like in a house with a very sunny balcony, where you spend a warm autumn afternoon, there are these positive thoughts in your mind where you can always go back to. So why go back to the dark and damp basement of your mind all the time?

How we feel depend on where we are in our head. What I realized over the past years of self-exploration: I can actually control where my thoughts go if I really want to. And it is actually not that hard.

2. Cultivate positive thoughts

A long long time I thought. “I’m just a pessimist.” “I’m paranoid.” “I’m different.” Until I found out that it is only me who focusses on negative thoughts. I’m actually addicted to negative thinking. “THIS is inanity.” – I thought to myself. But this time I didn’t say it with the bashing voice in my head. No, I actually understood that this is not insanity, it is just the wrong conditioning. I always felt like a slave to my thoughts until I figured that I just have to change them. Now that I write it down I can’t believe I didn’t understand that earlier. I just took my own thoughts way to seriously all the past 30 years. And this became my reality.

Okay, it is easy to change my thoughts from negative into positive once. But how do I manifest positive thinking as a mindset? Well, how do I get better at anything? Yes, by practice. It is just like going to the gym. I need to exercise positive thinking. As soon as a negative thoughts hit me I acknowledge them. I say “hi” and then I switch to the warm soothing voice in my head. This voice reminds me that there is a lot of positive stuff happening in my life.

Like our home we need to clean, maintain and sometimes refurbish our mind. A bed of beautiful flowers stays beautiful as long as we care for it. I always thought positive thinking is rocket science. I need to study it. But fortunately not – I can just do it. I can just think positive.

3. Create your happy place

Okay, this one is a bit over the top, but for me this metaphor helps me to survive my vivid travel life: I made my mind the most wonderful place on the planet. Well, sometimes it’s still messy, haha.  But having a cosy home in my head helps me to bare my own presence. If I really think about it, where else would I feel really at home in this messed up world apart from “in my head”?

Sounds crazy? For me too!

 

Fail Fast, Learn Quick

You are standing on the edge of a cliff. Beneath your feet the blue of the ocean is hypnotizing you. Waves are breaking powerfully on the rocks. “You can do that!” – “Can I do that?” – “You just dive in” -“What if I crash?” – The voices in your head are fighting a running battle. Finally with the heartbeat up to your chin you jump. A rush of adrenaline is taking your breathe before you plunge smoothly into the water.

For a fraction of a second you lose your sense of direction. One moment later you are already back on the surface. A smile arises from your inside while you are swimming with ease back to the boulders you climbed before. “The next time I gonna do a cannonball.”, you think to yourself with a sense of fulfillment.

Jumping down these five meters was just a matter of overcoming your fear of failure. By making a leap you became aware of your true capabilities.

It is by diving into the unknown that we learn. We are learning to swim, we are learning to jump off cliffs (or three meter towers), we are learning to interact with others, we are learning a different language, new skills. At the beginning we are making mistakes: We might land on our belly the first time we jump off the cliff. Or we can’t wrap our head around the verb classifications of a new language. But we are getting there slowly. Our brain gets there, because it creates new connections everytime we supposedly “fail”.

A long time I’d rather do nothing than doing something wrong. What I didn’t understand was that I only learn through my mistakes. More and more in the process of learning to appreciate my own suffering I’m understanding that this “suffering” is just the pain I feel after making a what I consider “wrong” decision. Or it is caused by this fear of making the wrong decision.

At the moment I’m fighting a lot of battles with myself about which way to go, which job to keep, which friends to meet or which new destination to target. Whether if it is on a personal level or on a professional level – these thoughts are stealing my energy and shattering my last nerve.

What I’m practicing is the acceptance of this pain AND the ability to make a decision anyways. Yes, making a decision not the (the only right) decision.

Mistakes are invariable in the process of making anything better (a life or a product). To put it differently – failure is inevitable on the way to success. The inventor of the light bulb Thomas Edison and his team tested around 3000 (!!) different designs for the light bulb before they found a solid solution. It took years.

Without failure also personal growth is not possible. We don’t learn, if we do everything perfect all the time. Because if we do everything perfect we only adjust to the demands, but we never actually seize our full potential.

I’m repeating myself: What had always been holding me back from achieving personal or professional goals was my fear of failure!

Now I’m trying a different approach: I prototype my life. I define, I try, I fail, I improve – “trial and error”.  How ever you want to call it – the idea is the same. A prototype is not perfect. It improves in iterations and so does my life. 

Okay, so far so good. That’s easier said than done. But how are we going to put this in practice?

1. Don’t be Attached To The Image You Have Of Yourself

We don’t realise that we become the slaves of our own thoughts by saying: “This is just how I am.” These thoughts are planted into our head – either by ourselves or by our surrounding. Maybe we are still attached to the idea we had about ourselves when we were twelve years old?

You don’t consider yourself as creative? Maybe you just didn’t find the right way to express yourself or you simply have the wrong idea about “somebody who is creative” in your head? You are not a rational thinker? Only because you spoiled your physics exam in school doesn’t mean you can never be an engineer. The most important thing is to understand, that these thoughts are not us – even if we are the ones telling them to ourselves. What if you have skills you never thought of?

2. Don’t Fall In Love With Your Ideas

There is a rule in the method of design thinking (and other lean/agile working methods) that links to the written above. “Don’t fall in love with your ideas”. We have this overall image about ourselves in our head. On the other hand we also vision the necessary improvements: Things that need to be done in order to become the person we are supposed to be being.

“When I achieve this and this I gonna be happy.” “If I was just a little bit more rational/outgoing/talkative/had more knowledge/more friends my life would be perfect” or “If I just had that much money, I would be able to live a happy life.” Don’t get me wrong – it is good, no it is neccesary to have goals in life, but by focussing on only the things that we already have in mind we might miss the opportunity to find something else that lights up our heart. With this attitude we close ourselves towards our own truth. So, don’t fall in love with your ideas and stay flexible.

3. Be Willing To Change

What teaches me the most in life? Basically the situations where I let go of old patterns. The moments when I try something new. The moments when I have to adapt to a new situation. In these moments I can literally feel how my ability to live life properly (whatever that means, I will think about it) had improved. Exposing myself to adversity, trying new jobs, learning new skills – this is what really teaches me the most.

“Invent yourself new” – is not only a slogan from the fashion industry (?). Sticking with the same hobbies, the same interests, the same people can only lead to stagnation. Our brain literally needs stimulation to build new connections. Once in a while it is important to do something where we once said “I’m not the type for this.” We might fail, we might don’t like it, but if we never try we will never know.

4. Be Open For Advice

The great thing about living amongst other human beings is that we can learn from each other. Everyone of us makes their own experiences and creates their personal reality.

In order to broaden our horizon we need to listen to others. We can’t change our perspective by standing at the same point of view. Sometimes others know better what we are capable of. A lot of times we limit ourselves with the idea about what we can and what we can’t do. If we take our desires and perspectives too seriously we obstruct the outlook for new opportunities.

5. Drop This F*cking Perfectionism

… and cultivate a healthy failure culture. Aiming for perfection leads nowhere. Nothing will ever be perfect or to put it differently: everything is already perfect. With this approach every new start becomes easier. There is nothing to achieve, there is only something to learn. Don’t blame yourself for being a failure only because things don’t turn out how you wish. Accept your mistakes as being a part of the process.

6. Be Willing To Start Again And Again And Again…..

“Nobody said it was easy….” In order to improve anything in our life we need patience. Sometimes I ask myself: “Will I ever learn?” I feel like I’m doing the same mistakes over and over again. But with this question I already hold myself back from learning. Instead I have to acknowledge: “Hmm, again the same mistake. What have I learnt this time?” The lessons we face are always confronting us for a reason. The same mistakes are just reminding us to keep digging. This is the peaceful war with ourselves. 

Conclusion

While we grow older we lose our sense of adventure a little bit. We are trying to predict the future by considering risks, opportunities and values of a decision. A lot of times we are trying to make “the right decision” instead of allowing ourselves to leave things a little bit more open.

What if we admit that we can’t predict the outcome of a decision anyways? Instead we remain in a state of fear. This fear is leaving us in a state of faint. I don’t say we need to fail on purpose, but I say we should allow ourselves more often to jump off the cliff into a deep blue ocean of the unknown.

“Failure should be our teacher, not our undertaker. Failure is delay, not defeat. It is a temporary detour, not a dead end. Failure is something we can avoid only by saying nothing, doing nothing, and being nothing.” – Denis Waitley

 

Commiting Life

Okay life – let’s do this.

Instead of playing hide and seek I’m accepting your challenges.

Instead of distracting myself I’m connecting with your energy as often as I can.

In a state of meditation I am minding my steps, my words and my actions.

But without hesitation I am acting out of consciousness instead of “re”-acting out of fear.

Yes, I throw myself out there. Out of the blue into the deep end.

The blur of my mind will vanish.

Life – I’m taking you in. I let you flow like the waves in the ocean and the clouds in the sky.

You won’t scare me anymore, because you gave me the power.

When I hit rock bottom you gonna lift me up again.

I’m making the most of it – sleepless nights, confusion and heartaches won’t drag me down.

No, I trust you one hundred percent.

Living life to the fullest means a life full of gratitude, full of trust and appreciation.

I commit life not suicide.

 

Burst of Appreciation

I share my struggles, my challenges, my weaknesses, my brain-clutter on this blog. This is something else – a burst of appreciation:

A wave of gratitude is rolling over me. I’m grateful for all the people who have been and keep crossing my path recently, within the last years and within my lifetime.

I’m so grateful to walk with you.

I’m grateful for the random strangers who tell me the right things at the right time.

I’m grateful for my friends who remind me to believe in myself – who help me to appreciate my own gifts.

I’m grateful for the people who share their vulnaribility with me, the people who are willing to crack and to grow with me.

I’m grateful for the people lighting my way – the people who are pointing out in different directions showing me open doors, where I only see them closing.

I’m grateful for the people who are holding the mirror for me – showing me truth – no matter if I want to see it or not. (it helps)

I feel so lucky to have met all of you and I’m so fucking excited to meet you again.

We will laugh, cry and fall together and always stand up, move on, make our own way.

We rock this world. We are the change and I’m so proud to be a part of this all together with you.

The loneliness has an end.