Test: 20180310 – Increase Energy Level and Mind Clarity by Autophagy through Intermittent Fasting

Title
Increase Energy Level and Mind Clarity by Autophagy through Intermittent Fasting

Due Date / Duration
Mar 10 to Mar 20, 2018 / 1 week

Background
Reach autophagy to increase energy level, mind clarity and overall better health and without having to be restricted on food intake and just doing intermittent fasting supported by keto / bulletproof coffee.

  1. Intermittent fasting for 18 hours
    1. last food intake is dinner and then start fasting till next lunch
    2. breakfast replaced with bulletproof coffee only (fat don’t break fasting)
    3. no avocado or other juices during breakfast, move them to lunch
  2. Autophagy
    1. Calory deficiency are not enough for autophagy if we eat frequently, it need to pass the glucogenesis metabolism (fasting)
    2. Supported by fasting, keto (Bulletproof) and exercise
    3. Switching the mode in and out are necessary, prolonged autophagy can gave bad effect.
    4. There should be cheat days to balance the body .
    5. Pay attention on water, electrolytes, minerals or other elements deficiency
  3. Eat normally during lunch and dinner
    1. This is the main focus, if I can achieve this it will be the most sustainable solution

Step 1 – Hypothesis – Critical: 3
I believe that I can increase Energy Level and Mind Clarity by getting into Autophagy condition with intermittent  fasting of 16:8 or 17:7 ratio (16 hour fasting and 7 hour eating time) from last dinner up to lunch.

Step 2 – Test – Cost: 1 – Reliability: 1 
To verify, I will

  1. Fasting after finishing dinner up to Lunch
    1. Breakfast using Bulletproof Coffee, without dairy nor juices Avocado?
    2. Have light or HIIT exercise
    3. Drink 2 big glass of water in the morning
  2. Eat normally during lunch and dinner
    1. Not limitation on carbs, juice or anything
    2. Eat until full
    3. Dinner at
      1. 19 = 17 hour fasting
      2. 20 = 16 hour fasting

Step 3 – Metric – Time Required: 1
And measure

  1. Fasting
    1. Last Meal time
    2. Lunch Meal time
    3. Fasting duration
    4. Hunger Level
  2. Intake & Exercise
    1. Breakfast Water intake  (glass)
    2. Breakfast Bulletproof coffee intake (cups)
    3. Exercise Light or HIIT: 0 – none, 1 – light, 2 – HIIT
    4. Lunch
      1. fullness: 1 to 5
      2. Low Carb: 1 to 5 (Low carbs)
    5. Dinner
      1. fullness: 1 to 5
      2. Low Carb: 1 to 5 (Low carbs)
  3. Result
    1. Energy Level 1 to 5
      1. Morning: 6 to 12
      2. Day: 12 to 18
      3. Evening:18 to 00
    2. Mind Clarity: 1 to 5
      1. Morning: 6 to 12
      2. Day: 12 to 18
      3. Evening:18 to 00
    3. Overall Health: feel side effects 1 – 5 prime health

Step 4 – Criteria

I am right if at the end of the test

  1. Fasting completed above 16 hours >= 5 days
  2. Energy Level  >= 4
  3. Mind Clarity >= 4
  4. Overall Health >= 4

Step 5 – Observation – Reliability: 1

I observed

Factor 1 2 3 4 5 6 7
F – Last  21  18 20  20  22  22  20
F – Lunch  12  12 12 13  13  13  12
F – Duration  15  18  16 17  11  11  16
F – Hunger  1  1  1  3 3  4  4
I – Water  2  2  2  2  2  2  2
I – BP  2  3  3  0  0  3  0
I – Exer  0  0  0  1  0  0  0
I – L Full  5 4  4   3  3  4  4
I – L Carb  2 2  2 2  2  2  2
I – D Full  5 3  4  4 4  3  4
I – D Carb  2  3  3 2  2  2  2
R – E Mo  3 3 3  2  2  3  3
R – E Day  2 2  3  2  3  3  2
R – E Ev  4  3  4  3  4  3  3
R – M Mo  3  3  3  2  2  3  3
R – M Da  2 2  3  2 3  3  2
R – M Ev  4  3 4  3  4  3  3
R – Health  3  3  2  2  3  3  3

Notes:

  1. Day 1: Eating Oglio spicy pasta with sweetened cappuccino are not making me sleepy, they boost my night energy, I have experience this twice. Spice is good
  2. Day 3:
    1. I feel slight fever after lunch time
    2. Sleepiness after lunch is also reduced, not like before.
    3. I take garlic tablet at night with a lot of water
  3. Day 4:
    1. still slight fever on daytime, hunger are mild due to not taking bulletproof coffee
    2. In general energy level are lower compared to day 1,2 but still stable enough to do light activity
    3. I also notice the discomfort on upper stomach are subsiding
    4. Skins on feet near toes which usually look very dry became better, skin regenration maybe?
    5. Still taking garlic tablet at night
  4. Day 6
    1. I notice for the past few days, my morning under pressure session are now more mentally than physically
      1. I feel my physical condition is stable and ok, while my mental still trying to resolve things
      2. I also succeed in solving complex problem along the way
      3. Though I still have problem but I don’t feel drag anymore from the body, instead my body is signalling I’m ok and ready to go instead signalling to support lethargic condition
      4. My evening energy level which usually were crappy, is now better, I have more energy and kinda feel wasting my energy for nothing if I did nothing. Opposite of before where I feel I’m spent.
    2. On past few days I also awake several times at night and have hard time to go back to sleep
      1. some research findings: due to hypoglycaemia (low blood sugar) or entering ketosis, I had hypoglycaemia before and it felt weakening, instead the current condition is I have energy, which I’m inclined more toward ketosis symptoms.
      2. I can make use of this condition.
  5. Day 7
    1. sleepy on the road after a big lunch with a lot of rice, chicken and beef

Step 6 – Learnings and Insights – Action Required: 1

From that I learned that

Although not meeting the fasting frequency and duration criteria but I feel the effect

  1. Energy levels although not high boost, I felt they are stable and always at the normal spectrum instead of ups & down, which is quite a feat by itself
  2. Overall health is also on the normal spectrum all the day, mild symptoms/weaknesses are subsiding and I feel normally energised.

Insights

  1. This intermittent fasting work for me
    1. Better energy level from morning until evening. (Until evening till night! This is Important, I’ve been searching recovery routine that work and this one really work)
    2. Reduced sleepiness after lunch time, even after taking a lot of rice
    3. No weight loss for me, which is what I wanted (62kg)
    4. My limbs felt warm again, instead of feeling cold
    5. I can eat more flexible, eat whatever I want, though high carbs can still induce sleepiness but not severe as before
    6. Having good energy level, the body swing my mental back to normal instead of dragging me down
  2. My transition symptoms
    1. Slight fever during day time, maybe my body is on repair mode
    2. The discomfort in my upper stomach is also subsiding
    3. Having Bulletproof coffee make me hungrier, but non noticeable performance effect: with or without Bulletproof coffee didn’t feel different significantly
    4. Waking up and hard to sleep, this can be energy boost

Step 7 – Decision and Actions

Therefore, I will

  1. Will continue Intermittent Fasting which is flexible enough 16:8 and break days anytime I want.
    1. Increase caloric intake to increase weight by protein shake, beverages, bulletproof coffee
    2. Adding exercise to increase autophagy stressor
  2. Try another variant of Fasting, One Meal A Day (OMAD)
    1. The challenge is to take enough calorie,  at least 1200 to 2500
  3. My next agenda will be for increasing weight, energy level and health by
    1. Increasing autophagy by exercise and increasing fasting duration
    2. Increase caloric intake: bulletproof coffee, beverage and protein shake
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Dysfunctional Thoughts: 20180314 – On Feeling Powerless

Situation

  1. Feeling powerless when facing current problem especially when relying on others in critical condition that need fast and accurate responses
  2. I feel just want to stop and do nothing, to let it slide

Emotion – Pre

  1. Helpless/powerless: 90%

Automatic Thoughts

  1. They can’t provide fast and accurate responses like me – generalization
  2. My work result will be terrible – generalization
  3. I am seen as a failure for not providing desired solution – personalization
  4. I am not worthy – personalization and generalization

Rational Thoughts

  1. They can sometimes, but they need training and routine
  2. Not always
  3. My worth are not my work

Emotion – Post

  1. Helpless/powerless: 70%

Cope

  1. It’s not about me, need to learn to rely on others

Dysfunctional Thoughts: 2018 02 21 – On Failed Confrontation/Negotiation

Situation

The discussion ended wihtout achieving my goal and I felt lethargy like

Emotion – Pre

  1. Helpless – 90%

Automatic Thoughts

  1. I fail in this negotiation – all or nothing
  2. I am not good enough to solve them – generalization, personalization
  3. I am incompetent – magnification
  4. People won’t appreciate me – emotional reasoning
  5. I’ll be useless and without meaning – emotional reasoning

Rational Thoughts

  1. We got some things through so it’s not a total loss, and we win some and lose some in any discussion/confrontation/negotiation.
  2. I hit some and I miss some so celebrate on what hit and learn from what I missed
  3. Some problems are beyond my control so that’s all there is. Whether people appreciate or not appreciate me are beyond my control and I shouldn’t base my life on it
  4. I am useful in some area of life in running the company, day to day operation, building the team and I’m work in progress and I learn. Couldn’t expect more out of me, learn, do and share.

Emotion – Post

  1. Helpless – 10%

Cope

  1. I win some and lose some, I can learn more and the condition couldn’t be better

The 2 Books at early 2018

I read 2 books, profound ones. First is the book about negotiation by Chris Voss and Feeling Good by David Burns, they both help me resolve my pressing and immediate problems. Thank God, for them, I gain a lot in handling communication with others and handling the internal communication within myself, both has been under pressure for quite some time.

They introduce practical, easy to use and the most important part “effective” in showing result not in a hacky short term way, but robust in gaining immediate result and survivable for long term use.

Never Split The Differences:

  1. Start with No
  2. That’s right, NOT You’re right, NOT I understand
  3. Accusation audit: say it yourself instead of by accusers
  4. Calibrated questions: What and how, NEVER Why, How can I do that?
  5. Tactical Emphaty: Label feelings, Mirroring, paraphrasing, show the way
  6. Find the black swan

Feeling Good

  1. Cognitive Dissonance
  2. Thoughts cause Emotion cause Behaviour and then self enforcing
  3. Emotion, find the Automatic thoughts, find Cognitive Dissonance, counter with Rational Thoughts, Cope
  4. Addiction: List all Benefits, Visualize achieving Benefits (Feeling rich ahead of time, is the counter example, you get loose and goes spend thrift, you change)
  5. Identify the Thoughts and Talkback
  6. Action First, Motivation Second
  7. Pleasure and Mastery activity planning and Target VS Actual scoring

The cognitive dissonance

  1. All or Nothing
  2. Personalization
  3. Exageration
  4. Mental Filter: see only the negatives
  5. Discarding Positives
  6. Labeling
  7. Emotional reasoning
  8. Should
  9. Mind reading
  10. Generalization
  11. Change
  12. Fair
  13. Reward
  14. Right
  15. Control

Teething

Teething problem is the worst, the new teeth is starting to push for the existing teeth. Swollen gum, discomfort, teeth falling off, toothless until the new teeth take the full form.

It’s just a discomforting experience that everybody should go through.

Test #10: Evening/Night Review and Planning for effective day

Background

  1. Time Diary: Observe, Analyze, Adjust and Automate
  2. Tim Ferris’ advice on planning the next day in the evening (not in the morning)

I need to incorporate the Time Diary as my daily routine, I observe in the post and previous journal entries that make me more self aware and reflective for my own behavior and lead to improvement, it doesn’t need to be exact and very detailed, but few important tasks measured and concluded are well worth the time attention and decision for stop, continue or automate.

Obadaa: observe, analyze (Energy: is it working, what increase  energy, what decrease ebgery, right time/cycle), adjust (create rules, routine), automate (manual, eliminate)

Next question: how?

What time? Prefer night rather than morning due to reflecting the day is still fresh and energy for analyzing and concluding is also enormous, I prefer not to spend it on the morning, morning energy should be focused on accomplishing the day goals not on reflecting yesterday and also get some upset due to not so good yesterday. What time exactly? Can it be integrated with my test plan of Creating to do list in the evening/night? Yea it should.

What is the format of the activity? There should be a template and archiving mechanism. Template for time diary (date, activity, time spent, result, feeling) and planning for tomorrow (the productivity journal?, somewhere in my laptop) .

Archiving mechanism: paper or online (wordpress, evernote, Google calendar). The purpose of archiving: can be used for reflecting easily, used for today to do, I find it a hassle for reviewing lot of notes in online, imagine going through one year notes in online look like: 365 post or 12 post (1 post = 1 month), preview on monitor or print and then review. Compared with skimming a journal book of a year worth, but will have to sync the schedule with google calendar. Unlike writing to a book, like a feeling of calligraphy and letting thoughts translated to smooth movement and stay in the thoughts longer than the key stroking mechanism of typing with keyboard. Lets see if i can find the same enjoyment with typing in phone or the keyboard, yes, i can, it s just the feeling of doing something trivial, sequential, rhythmic and closurable.

So the winner is? Within 3 minutes to decide: try online first for a week or so and try to find the suitable routine, sequence, template, and media.

So the first try: online in wordpress post, create time journal category, use phone/laptop, use table template with 1 post = 1 month for the time journal and to do list (from the productivity journal).

TEST CARD

Title
Evening/Night Review and Planning for effective day

Due Date / Duration
July 7, 2017  / 1 week

Step 1 – Hypothesis – Critical: 3
I believe that Evening/Night Review and Planning is effective in analyzing today activities, create adjustment for future activities, and increase productivity for the next day by reducing the start of day task of need to plan.

Step 2 – Test – Cost: 1 – Reliability: 3
To verify, I will

  1. For 1 week: put the notes in this post (including sleep)
  2. Review today activity from google calendar and memory
  3. Write down the journal (format)
  4. Analyze (Energy: is it working, what increase  energy, what decrease energy, right time/cycle),
  5. Write down Adjust (create rules, routine) & Automate (manual, eliminate) decisions/actions
  6. Determine next to do for tomorrow
  7. Put in google calendar

Step 3 – Metric – Time Required: 2
And measure

  1. Feeling of fulfilled: low 1 – 5 high
  2. Productivity (more things gets done): low 1 – 5 high
  3. Usefulness of Adjust and Automation decisions / actions
  4. Number of Adjust and Automation decisions / actions

Step 4 – Criteria
I am right if at the end of the test

  1. Feeling of effectiveness >=4
  2. Productivity >= 4
  3. Usefulness of Adjust and Automation decisions/actions >=4

LEARNING CARD

Step 1 – Hypothesis 

I believe that ==Same with above==

Step 2 – Observation – Reliability: 1

I observed

Factor 1 2 3 4 5 6 7
Feeling Fulfilled  3  3  2  2 2 2 2
Productivity  3  3  1  2 2 2 2
Useful Adjust/Automate  4  3 1
 # of Adjust/Automate  2  2  0

Time Journal

Activity Time Energy Level
(Working, +, -, Feel)
Cycle (Peak/Rest) Adjust & Automate
 Friday, June 30
Sleep 1-8, 7h Wake up feel ok, bloody phlegm on nose (allergen, not brushing teeth, food?) Rest Vacuum the bed for allergen
 Create Blog Post 10-12, 2h  Feels good, on the track to pattern live, making post make me feel having permanent outcome compared to just thinking dawdling in mind  Peak  Will try this for night time and see how it goes
 * EA finalization  14-18, 4h Feel Curious, finished the first version, solving problem is fun Peak, after nap
 Sat, July 1
* EA review with Pak Andi  9-12, 3h Deal done Peak
* EA mapping 13-14, 1h not so sharp, after lunch with carb (rice+beef yoshinoya) ? Reduce Carb
or add VCO?
Nap 14-15, 1h planned for 20m, but extend to 1h, not so good after wake Set to 20m only to really measure effect
 * EA mapping 15-18, 3h still curious Peak
* EA mapping 20-22, 2h still curious and successfully create a better problem mapping Peak
Sun, July 2
Not so good for today and high heartbeat, and discomfort on side of neck, probably due to food in Lembur kuring
 Mon, July 3
 Sleep 1-8: 7h sluggish, high heartbeat
 Tue, Jul 4  1-8, 7h sluggish
 Wed, Jul 5
 Sleep 1-8, 7h normal, bloat in stomach cover using blanket for avoiding cold
Walk 0.25h set baseline for today mentality, thankful
planning 0.5h
SDP resolve ** 9-12, 14-21, 10h most small things solved, having many completed items are fun, frustrated why are the small tasks  not get done by others how to
  July 8
 sleep 1-8, 7h  not good  wake earlier, and the 20mins nap routine
 SDP review 8-15, 6h  time too long, back and forth  communication auto  mechanism for monitoring and proceeding?
SDP report 15-20, 5h  time too long for creating report  already found the variable “Severity” for next reporting
 Research Surveillance 23-1, 2h  good progress

Notes:

Step 3 – Learnings and Insights – Action Required: 1

From that I learned that

  1. I need specific time and routine for night review. Just planning next are no good because I am accustomed to think about the main goal first to feel fulfillment, doing planning without that felt worthless
  2. In general doing planning only without getting the big picture dont work for me in term of feeling effective and productivity increase.
  3. For adjustment Finding, its useful to be aware of time and think over what to adjust
  4. Writing in blog have some problem in writing and reading them. The retrieval although trivial, not at ease, got to find the pc, sit there or get phone, sit somewhere, open app, search post, search last content. Considering to use book
  5. Most of the time, at night I am already feeling very tired and want to wind down, evaluating are tiresome, not enough energy to do it at night. If i want to do this, i need a routine for energy recovery or change the time

Step 4 – Decision and Actions

Therefore, I will

  1. Continue writing down the activity journal
  2. Still using the blog though, cause book will also require me to bring the book everywhere
  3. change the routine for night review to get the effectiveness and productivity
  4. The time should be fixed 30 to 60 minutes
  5. Routine for restoring energy
  6. Shower
  7. Food/drink intake
  8. Breathing (recovery routine?)
  9. Playing little games
  10. Write down goal and sub goal
  11. Write down activities
  12. Evaluate
  13. Plan for next day: big or detail?
  14. Put in google calendar

Time Diary: Observe, Analyze, Adjust and Automate

Based on Ramit Sethi, Productivity Pack that was posted on a blog I read

“Show me your time spent and I will show you what really important for you”, quote I heard from Ramit Sethi podcast with James Altucher, not sure whether it came from others.

“Show me you spending and I will show you what really important for you” (will be in another post) from Ramit also

Notes: i need to incorporate this as my daily routine, I observe this make me more self aware and reflective for my own behaviour and lead to improvement, it doesnt need to be exact, but few important tasks measured and concluded are well worth the time atention and decission for stop, continue or automate. Next question: how? What time? Prefer night rather than morning due to reflecting the day is still fresh and energy for analyzing and concluding is also enormous, I prefer not to spend it on the morning, morning energy should be focused on accomplishing the day goals not on reflecting yesterday and also get some upset due to not so good yesterday. What time exactly? Can it be intgrated with my test plan of Creating to do list in the evening/night? Yea it should. What is the format of the activity? There should be a template and archiving mechanism. Template for time diary (date, activity, time spent, result, feeling) and planning for tommorow (the productivity journal?, somewhere in my laptop) . Archivingn mechanism: paper or online (wordpress, evernote, Google calendar). The purpose of archiving: can be used for reflecting easily, used for today to do, I find it a hassle for reviewing lot of notes in online, imagine hoing through one year notes in online look like: 365 post or 12 post (1 post = 1 month), preview on monitor or print and then review. Compared with skimming a journal book of a year worth, but will have to sync the schedule with google calendar. Inlike writing to a book, like a feeling of caligraphy and letting thoughts translated to smooth movement and stay in the thoughts longer than the key stroking mechanism of typing with keyboard. Lets see if i can find the same enjoyment witth typing in phone or the keyboard, yes, i can, it s just the feeling of doing something trivial, sequencial, rhytmic and closurable. So the winner is? Within 3 minutes to decide: try online first for a week or so and try to find the suitable routine, sequence, template, and media. So the first try: online in wordpress post, create time journal category, use phone/laptop, use table template with 1 post = 1 month for the time journal and to do list (from the productivity journal). 

The routine:

  1.  review today activity from google calendar and memory  and
  2. Write down the journal 
  3. Obadaa: observe, analyze (energy, time, result, worthy), adjust (create rules, routine), automate (manual, elminate) 
  4. Create list to do for tomorrow 
  5.  put the schedule in google calendar 

Obaada: observe, analyze, adjust, automate

  1. Observe: create TIME DIARY journal of activity and time spent
    1. activity, time spent, output, feeling after completion
    2. Morning routine, 6.35-7.05: 0.5 hours, nothing, refreshed
    3. Writing, 8.00-10.00: 2 hours, 2 paragraph, tired
  2. Analyze: analyze the journal what does each item mean
    1. How is the energy level: increasing or depleted
      1. Is it working?
      2. Where/When does your energy go?
      3. Is it the right time for such work? morning person, day person, night person
      4. What tasks that drained my energy? Discussing business plan and eating McDonalds (whether the food or the activity)
      5. What tasks that giving me energy? When meeting with other and discussing ideas
    2. Cycle of work and rest
      1. Pay attention to peak time and rest time
      2. Do maximize the peak time and do rest or other light thing on rest time
  3. Adjust: Determine what to do based on that
    1. Set work or rest according to findings
    2. Work 8-11
    3. Rest 11-13
    4. Eat these before work

Repeat observe, analyze, adjust until getting the result you want

Find also things that you can AUTOMATE to increase efficiency

15 September 2016

  1. Sleep, 00.30-05.00: 4.5h, feels normal
  2. Morning walk, 05.30-6.00: 0.5h, feels good and thankful
  3. Breakfast and review, 6.00 – 6.40: 0.5h, cruising along

14 September 2016

  1. Sleep, 00.00-6.30: 6.5h, Feeling fresh after immediately take shower
  2. Review Biometrik and PB generate, 9.00-10.00: 1h, Specification Document & next review, feel on progress
  3. Setup Network Bolt, 11.00-12.15:1h, setup done, feel sluggish probably hungry
  4. Setup failover, 13.30-14.30Configuration for network failover, feel on progress, refresh after lunch and coffee
  5. SDP Eksternal, 15.00-18.30: 3.5h, Specification Document, feel accomplish and still on power
  6. Writing Blog, 19.00-20.00: 0.5h, time diary, feel ok afer

13 September 2016

  1. Waking Up, 6.35
  2. Morning routine without morning walk (3mins to relax and feel surrounding, 3 mins to faith, 3 mins for praying to others, 3 mins for gratitude), 6.35-7.05: 0.5h, Output nothing, Feeling charged after feeling sluggish after waking up.
  3. Review Test card, post blog and Planning, 7.05-7.55: 1h, Output: 2 blog post and planning for today, normal
  4. Fixing Internet 9.00-10.00:1h, Output: pay internet line and setting up, feels annoyed “this little twerp really get into my nerves, I shouldn’t be doing this if the backup line is running and not abused”
  5. Review and plan renovation, 11.00-12.10: 1h, Output: partition plan, feels done
  6. Meeting with client, 13.30-17.10:4h, Output: confirmation of addon contract, scope of work, feeling clear afteWriter getting addon contract
  7. Fixing internet, 17.10-19.00:2h, Output: pay another package for internet line that spent the quota, failed in trying to reset the lines, feeling wasted time for trying to reset the lines instead of just paying and go ahead
  8. Browsing , 19.00-23.00:4h, Output: information about Company registration, feeling a little usefull, but a lot of time spent on non useful, feel sluggish since comming home and dinner.
  9. Reading , 23.30-23.45:15mins, Output: general outline of transportation, feeling I know the basic, just let me go to the part that I don’t understand /know to learn something new, the sluggish feeling subsided, I felt more sharp, thats why I want to read.
  10. Blog, 23.55-00.05, Output: This post, feeling need to review and finish some stupid behaviors that I’ve done today, like “trying to setup instead just to pay up”, something is making me sluggish, the food? or dehydration? sleep deprivation?

21 November 2016

  1. 6:45, 6+hours sleep, awake, a little regret of not waking earlier at 5, few but too many dreams
  2. 15 mins: morning walk, feel strength
  3. 2 big glasses of water and Breakfast of cereal with milk
  4. 7:30 to 13:00 travel with grab to meeting, output: bug list, feel alert even without snack and not taken lunch yet

22 November

  1. 7, 6+ hours sleep, awake but not doing morning routine
  2. 11.30 – 2.5 hour meeting, feels tired probably not doing morning routing
  3. 15.00 onward, feel slight fever probably food or exhaust?

Routine / Habit List

Self Development – Habit Forming

Result Statement: Routine for forming habit / routine 

Completed – Ready to Use

  1. Reprogramming Habit by Identifying Underlying Need and Replacement Action
    https://fenced.wordpress.com/2016/07/28/test-01-reprogramming-habit/
    Description:
     by understanding what the underlying need in a certain habit and then replace the habit action with more constructive action that also fulfill the need, we can control (stop) the bad habit, not necessarily form new habit, but to control and able to stop.
    Example 

    1. Browsing habit
      https://fenced.wordpress.com/2016/07/28/test-01-reprogramming-habit/
  2. 5 times simulation: simulate physically the habit you want to do, so it became somewhat “muscle memory”.
    https://fenced.wordpress.com/2016/07/28/test-3-reprogramming-habit-create-new-habit-by-simulation/
    Description: based on easy sleeping e-book and Nike+ research, 5 times is the magic number for forming habit
    Example:

    1. waking up on alarm: practice the signal and the behavior,
      Test #6: Wake Up Simulation 5x before sleep for 5 day

      1. turn off the light,
      2. get into the blanket
      3. alarm triggered then
      4. wake up, stretch, go to bath room
      5. repeat 5 times
    2. browsing and social media addiction
      1. feel the “itch” for browsing and social media: bored, frustrated, need distraction
      2. open the browser and start typing the first letter for the web, f for facebook, etc
      3. stop
      4. do new routine <add here> for at least 30 seconds until “itch” subside
      5. repeat 5 times
  3. Test & Learn framework: to determine assumption, measurement so that any habit can be tested semi-objectively and concluded
    Description: Create test & learn card which contain hypothesis, step to test, measurement, criteria for validating hypothesis, observation result, insight/learning from observation, action to do
    Example:

    1.  Test #5: Bullet Proof Tea Increase Energy Level until Midday\
    2. Test #4: Using 3 Minutes Continuous Timer will Increase Productivity by Increasing Speed and Short Reflection

In Progress

Backlog 

Completed – Abandoned

Self Development – Health

Result Statement: Excellent Energy Level, Sustainable Long Term (easy to do and flexible), Strong, no side effect

Completed – Ready to Use

  1. Morning Wake Up: can be incorporated into habit using 5 times simulation
  2. Morning Walk of 15 or 30 minutes for priming physical and mind

In Progress

  1. Ketosis – using VCO only without butter
    https://fenced.wordpress.com/2017/06/28/test-6-ketosis-using-vco-to-increase-energy-level-until-midday-and-reducing-cholesterol/
  2. Awake + Sleep Routine (Draft)

Backlog 

  1. Occam Protocol for building muscles
  2. Short 20 minutes nap for refreshing: used when tired or require night work
  3. Ketosis – using VCO and Elle Butter
  4. Intermitent Fasting – autophagy, aging, metabolism, cardiovascular?
  5. Slowcarb diet

Completed – Abandoned

  1. Polyphasic sleep : everyman 3
    – failed due to schedule
    Test #3: Sleeping Pattern: Everyman 3.5 for 2+ weeks – Second Attempt
    Sleeping Pattern: Everyman 3.5 for 2+ weeks – Third Attempt
  2. Bulletproof Tea / Coffee for energy level: First test not satisfactory:
    – Discomfort in neck, need to mitigate against cardiovascular risk
    – Problem in the evening, lunch and dinner probably the cause
    – Careful for long term ketosis, selenium deficiencies – Mercury increase (Tim Feris), need to have off-day from ketosis (eat carb)
    Test #5: Bullet Proof Tea Increase Energy Level until Midday

Self Development – Productivity

Result Statement: Do the RIGHT THING first and then Do THINGS RIGHT, priority and attention based on Goal Alignment, Current Value, Future Potential

Completed – Ready to Use

  1. Podomori + 3 mins timer: 25 mins working session + 5 mins break session with 3 minutes timer within the 25 mins working session
    Test #4: Using 3 Minutes Continuous Timer will Increase Productivity by Increasing Speed and Short Reflection

In Progress

  1. Create SMART goal in evening / night, not on morning
    – Morning are just for Stretch Goal (the big goal), the nitty gritty planning (SMART goal) being done the night before to avoid draining energy in the morning due to SMART goal

Backlog 

  1. Night Routine (Journal, Evaluate, Planning) + Recovery Routine
    – Morning are just for Stretch Goal (the big goal), the nitty gritty planning (SMART goal) being done the night before to avoid draining energy in the morning due to SMART goal
  2. Midday Recovery Routine: (nap, tea, coffee, honey, food routine – gado-gado, nuts, what?)
  3. Loosen Up Routine: ((physical play? swim, with date’s friends)

Completed – Abandoned

  1. Stretch and SMART goal review: everyday

Self Development – Relationship

Result Statement: Strong

Completed – Ready to Use

In Progress

  1. When in Doubt, Routine

Backlog 

Completed – Abandoned

Business – Create New, Operation, Review

Result Statement: Minimum Viable Product that can be replicated first and scalable second 

Completed – Ready to Use

In Progress

  1. Efficiency Automation

Backlog 

  1. Manual creation routine
  2. Accounting Online
  3. Digital Marketing – Market testing through Google and Facebook

Completed – Abandoned

IT – Research and Development

Result Statement: Robust Research and Development framework that focus to be Effective first and Efficient second 

Completed – Ready to Use

  1. Speed Reading

In Progress

  1. Prototype development framework
    Prototype Development Framework  – Version 1.0 – Research – Concept – Develop – Evaluate

Backlog 

  1. Machine Learning prototype
  2. Big Data prototype

Completed – Abandoned

The World So Wide, Getting Stressed Out of Two Unturned Stones

Lately I am having some problems in the business that really captivate my emotion and mind, not good problems, rather toxic problems which lead to taking things personally. I found the following

  1. Money can’t do a thing to set me free from those problems that binding me, I can’t pay it to go away, I can use it to redirect the problem, but to expel the lingering thoughts from my mind and emotion, it score zero. I should decide on myself to reject, to choose my response and not being reactive, and this is independent on whatsoever of material things I possessed, whether a gazillion of money, a powerful position, social status recognition, years or decades of experience, it all came down to whether I will let the reaction control me, or I control the reaction and keep the lingering thought at bay. “A man that can control himself is stronger than one that conquer a city.”

On the grand of scale of everything, “star therapy” that Tim Ferris said, when we let our mind try to comprehend and see the stars above, so many galaxies, stars, planets and the unlimited space, our problems are just microscopic specks that don’t matter, the world won’t stop, the sun will keep on shinning the milky way will still travel 1/3 or 2/3 speed of light, amazing fact if I might say. The outcome of my problems are negligible, it’s not so that I can throw away the responsibilities of the problems, but to see it just as another problem to be processed in the queue of so many things to come. This too shall pass, and not to put them on a scale of a global nuclear threat.

When the pressure on mind or emotion became toxic, my decision making pattern became abnormal, after releasing the pressure and balancing them to a proper level, I can function better.

I also read a about several businesses that can generate big income that are related to what my current industry, I noticed that I am getting tied up by the current project, I squandered my time and resource just for this while it can be used for a lot of things.

Focus on things that can be leveraged and scaled, digital based!

Sleeping Pattern: Everyman 3.5 for 2+ weeks – Third Attempt

This is the third attempt,

  1. the first failed after having short term memory loss (cognitive failure) due to sleep deprivation,
    – mitigation for next attempt: need better physical endurance
  2. the second failed due the inability to discipline following the schedule,
    – pre mitigation: have better physical condition due to routine light exercise and breathing workout
    – mitigation for next attempt: pick a period for adaptation time where I can fit my daily schedule  to sleep schedule (no busy, hectic, close to deadline month)

So my preparation / pre mitigation for the third attempt

  1. Better physical condition: more rigid breathing exercise for 3 to 5 mins
  2. Better metabolism due to ketosis – low carb diet with Virgin Coconut Oil + tea consumption
  3. The next 4 weeks are better scheduled
  4. Handling of missing the nap
  1. Options:
    1. Immediately take a nap when time available and continue the next nap on schedule
    2. longer next nap: 2 times
    3. longer core time: form 3.5 to 4 hours
  2. Solution
  1. Asking the slack group for feedbacks especially for adaptation period
  2. 90 minutes longer core if nap skipped

Pattern alternatives

  1. GeneralNguyen: I think an ideal E2 for work is: Sleep from 02:30 – 07:00, nap around 13:00 and another nap around 20:00

Test Card

Title
Polyphasic sleep Everyman 3.5 (3.5 core sleep and 3x20mins nap) can be adapted in 4 weeks

Due Date / Duration
24 Feb to 25 March 2017 / 4 weeks

Step 1 – Hypothesis – Critical: 3 
I believe that Polyphasic sleep of Everyman 3.5 can be adapted in 4 weeks and have better  health, energy, focus and memory. In the 4 weeks adaptation period declines are expected, but it will disappear after 2 weeks.

Step 2 – Test – Cost: 1 – Reliability: 3
To verify, I will

  1. Try Everyman 3.5: 4 weeks for adaptation periodeveryman3-version2

    Core 1: 0000 – 0330
    (3.5h + 3h 10mins) I prefer 0000, because 2300 I usually still awake and watch TV
    Nap 1: 0640 – 0700
    (20mins + 5h  40mins)
    Nap 2: 1240 – 1300
    (20mins + 4h 40mins)
    Nap 3: 1740 – 1800
    (20mins + 6h)
    Busy 1: 0830 – 1730
    http://napchart.com/a2cd4

  2. No oversleeping
  3. Update this journal daily, every morning after core time

Step 3 – Metric – Time Required: 1
And measure

  1. Core and 3 Nap: 0 not done, 1 done, 2 oversleep
  2. Health: sick  1 – 5 no sickness
  3. Energy: sluggish 1 – 5 peak all the time
  4. Focus: worst 1 – 5 increasing very focused
  5. Memory: worst 1 – 5 very sharp
  6. Emotion: reactive 1 – 5 controlled
  7. Supporting habits: 0 – not done, 1 – do first option or take 1 serving, 2 – do second options
    1. B: Breathing exercise: 3/5 minutes: 0/1/2
    2. L: Light exercise: 15/30 minutes: 0/1/2
    3. O: Virgin Coconut Oil + Green Tea: 0/1/2
    4. W: Drink 2 glass of water on wake: 0/1/2

Week 1 

1 2 3 4 5 6 7
Core
3 Nap
Health
Energy
Focus
Memory
Emotion
BLOW

Notes:

  1. Day 2:

Week 2

1 2 3 4 5 6 7
Core
3 Nap
Health
Energy
Focus
Memory
Emotion
BLOW

Notes:

Week 3

1 2 3  4 5 6 7
Core
3 Nap
Health
Energy
Focus
Memory
Emotion
BLOW

Notes:

Week 4

1 2 3 4 5 6 7
Core
3 Nap
Health
Energy
Focus
Memory
Emotion
BLOW

Notes:

Step 4 – Criteria
I am right if at the end of the test

  1. Core and 3 Nap: are completed and the second week without any oversleeping Feeling
  2. Health >= 3 after 2 weeks
  3. Energy >= 3 after 2 weeks
  4. Focus >= 3 after 2 weeks
  5. Memory >= 3 after 2 weeks

Learning Card

Step 1 – Hypothesis 
I believe that ==Same with above==

Step 2 – Observation – Reliability: 1
I observed

Step 3 – Learnings and Insights – Action Required: 1
From that I learned that

Step 4 – Decision and Actions
Therefore, I will