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

Test Failures: Mayday everything is falling apart… Not

It has been 18 days since my last post, 2.5 weeks and everything is coming back to abnormal again, bad habits, feeling tired and sleepy all day long even after I had 6+ hours of sleep, rather than even I should probably use because on that.

When taking shower, I think to myself this is bad, really bad, I’m falling back again. But after second thought I remember about what Charles Duhigg said in the podcast, something like “When we see how our lives are a series of experiments, seeing success or failures on just another experiments results rather than a right or wrong result, we can learn on them”, so I don’t like it, my current condition, I don’t like it and how do I get here?

  1. getting addicted to social media,
  2. sleep more than I should,
  3. not eating compatible breakfast

The 2.5 weeks is an experiment of how I personally to achieved bad condition, low energy, wasting time, feeling half fulfilled, yeay I succeed quite insignificantly.

So, let’s start again on another experiment and see how it will come to fruition. First, based on my previous test and learn, I found that

  1. I can modify my waking behavior by practicing physical mental model 5 times of how I really get up from bed after hearing alarm
  2. Drink 2 glass of water and bread with peanut butter or a fruit
  3. Do 15 – 30 minutes morning walk to get warm up and ready for the day
    1. 3-6 minutes for breathing
    2. 3-6 minutes for relaxing
    3. 3-6 minutes for quiet time
    4. 3-6 minutes for praying for others
    5. 3-6 minutes for gratitude and today will be accomplishment
  4. Review Life purpose, Business Strategic Objective
  5. Create action plan for today
  6. Replace the urge for any social media and news by identifying what I really want to satisfy by doing this urge and use quiet time as the replacement

Those things above are tested, proven and verified by myself for myself, doesn’t have the same weight for others but bring results for me and that’s what matter. (notes for those who would try to duplicate)

 

Test #3: Reprogramming Habit create New Habit by Simulation

Test Card

Title
Making new habit by practicing waking up actions 3 times before going to bed

Due Date / Duration
July 28, 2016 / 2 weeks

Step 1 – Hypothesis – Critical: 2 
I believe that in 1 week by practicing or simulating the actions on waking up before going to bed will make a habit.

This is based on the book Sleep Hacking that teach how to wake at 5 AM, by creating reflex, or neuron memory of action we will do under certain conditions, by simulating it few times we prepare the behavior so that when we met the same condition we will effortlessly do the programmed behavior without much will power, something like autopilot behavior. The book emphasize on the practice/simulate until you don’t need to think about what to do, but you just do it, if you still think what should I do next then simulate again.

The conditions and actions that I will try to simulate are

  1. Lights turn off
  2. Alarm turned on smartphone
  3. Sleep in the bed with blanket on
  4. Alarm ring
  5. Immediately remove the blanket and wake up
  6. Breath deeply and Stretch
  7. Open the bedroom door
  8. Go to bathroom to wash face
  9. Complete
  10. Repeat to step 3

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

  1. First week: Simulate 3 times before going to sleep
  2. Second week: without simulation observe behavior

Step 3 – Metric – Time Required: 1
And measure

  1. Wake up on time
1  2 3 4 5 6 7
Week 1 1 1 0 1 1 1 1
Week 2 1 1 1 0 1 1 1

Notes:

  1. Day 3: After simulation, I still stay awake for another 2 hours and then not waking up on the next morning, probably too tired
  2. Day 5: alarm set at 4.00 and 5.20, I overslept the 4.00 alarm but awake on the 5.20 alarm
  3. Day 6:wake at 3.30 alarm but sleep again and had dreams and wake on 5.20
  4. Day 7: stop simulation
  5. Day 9: awake but starting to get lazy again, not autopilot yet
  6. Day 10: Awake at 5.20 without alarm
  7. Day 11: sleep at 2 am and wake at 7am, miss the alarm
  8. Day 12: wake at 4 am without alarm but didn’t have anything to do and go back to sleep, need plan to do something after waking up
  9. Day 13: practice again for 5 times and can wake fast again and do the routine

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

  1. First week: wake up on time >  80% (6 days)
  2. Second week: wake up on time 100% (7 days)

Learning Card

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

Step 2 – Observation – Reliability: 1
I observed

  1. First week: wake up on time in 6 out of 7 days
    1. Fail to wake up when sleeping very late and probably more tired
  2. Second week – no simulation: wake on time in 6 out of 7 days
    1. Fail to wake up when sleeping very late
    2. When practiced again for 5 times before going to sleep, it become easy to wake and do routine again

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

  1. After practicing for 7 days –
    1. I can wake on the designated time even without alarm
    2. habit of waking up on 5.20 but not the habit of actions on waking up
  2. If I sleep very late or very tired then it doesn’t work
    1. alarm get missed
  3. If the action on getting up feels hard or doing it sluggishly then just practice again to get back to the new habit
  4. I found that I Need motivation of doing something after awake, else I just go back to sleep or even inhibit the new habit

Step 4 – Decision and Actions
Therefore, I will

  1. Set up motivation for doing something after awake
  2. Practice 3 to 5 time for 1 or 2 days to form the habit again
  3. Need to test in condition without alarm to see whether I can wake up on time

SMART and EXPERIMENT

I am implementing the EXPERIMENT method in everything I have learnt and want to implement, in self improvement, business and so many thing and found that I can consistently adapt and learn in real practice what work and dont, what cause, don’t cause or I dont know. 

One of them is how to implement SMART goals. 
The similarity 

The differencep

Self Imposed Limit VS Boundless/ Gravityless

I am taking a moment of silence, being observant, not full of self or caught in the noise, excitements, fears, worries, opportunities, feeling of imminent danger. Well the last one, imminent danger, fortunately, there are none on sight or indicating as such.

Being still both in mind and body enable me to see things more clearly, like years ago when I observed people on doing their businesses, I can see inefficiencies and thought of a lot of ideas on how to solve them, without being tied up, or having walls of limitations that I should avoid. The only limitation that I considered were whether the solution can be learnt / teachable and would it cost a lot. If the solution is can be learnt and affordable then why not?

But as experiences and learning of others passed, having met the same problems myself, I came to the conclusion that almost all things that looked possible, in reality were very hard or require a lot of resources, physically, financially and mentally which I didn’t had.

Having that conclusion in my sub conscious really restrict on what I think are possible to do, which is not good, I’m becoming the naysayer pessimistic old dinosaur.

I’m trying to revive the attitude of possibilities instead of limitations, using the knowledge of limitations as an asset, not as the biggest hurdle that I need to climb up. Side step them, make them irrelevant, confront and change them, change the way how I see them.

New businesses always came up, outgrowing the established giants, disruptive business models that change the whole landscape of how we do business, such as: electricity, phone, mobile phone, internet, electric car, robotic automation, internet of things, sharing economy. All of those are done by people not bound on limitation and avoiding problems, they see how to change the problems or even make them irrelevant.

So, what will I am going to do today? And couple of years ahead?

Portfolio Management

Following the role as a worker, specifically as an investor, I am responsible for managing the assets as a portfolio of investment vehicles.

The following quotes

Rockefeller quote of 10% giving – 10% saving -80% living

The pyramid ratio of investment:
60% Low risk and income generator
30% Medium risk and gain
10% High risk and gain

Sleeping Pattern: Polyphasic

Polyphasic Sleep – Dymaxion

Polyphasic sleep, I want to test my sleeping pattern to be Dymaxion which is 30 minutes sleep within 6 hours, with total 4 hours sleep at 00.20 – 00.50, 6.20- 6.50, 12.20 -12.50, 17.20 – 17.50.

http://napchart.com/tnwme

Adaptation Technique 1 – Fixed nap interval from 1 hour to 6

I also got this technique for adapting to dymaxion (in the comment section)
https://www.polyphasicsociety.com/polyphasic-sleep/overviews/dymaxion/

“I came up with a similar idea about 10 months ago and have used it a few times with great success (never without it “sticking”). The first night, I spent 30 minutes sleeping, 30 minutes awake, alternating during the usual 8-hour block from my monophasic sleep schedule. The next day, I slept 30 minutes out of every 2 hours until that evening when I pushed it back to 30 out of 3 hours. Then throughout the second day, I had only slight sleepiness as I pushed naps back further until, by day 4, I was fully adapted to the Dymaxion schedule (30 minutes every 6 hours). I’ve been able to stick with Dymaxion for stretches as long as 5 months, stopped only be outside factors.
The first time attempting this was with an initial adaptation after being primarily monophasic for over 3 years – I was fully adapted in 4 days as I just described. I used it again for two other adaptations after needing to be temporarily monophasic for 2 two week periods. Those adaptations were both completed after 2 days. No zombie periods, but it was tricky to be 100% on the schedule during the first 2 days – clear your schedule before beginning this! ”

  1. Day 1 at night time during the usual 8 hour sleep, 1 hour interval
    22:00 – 06:00: 30 mins nap + 30 mins awake (8 times in 8 hours)
  2. Day 2, on morning make it 2 hours interval, on evening push it to 3 hours interval
    6:00 – 17:00: 30 mins nap + 1.5 hours awake (5 times in 10 hours)
    17:00 – 05:00: 30 mins nap + 2.5 hours awake (4 times in 12 hours)
  3. Day 3, on morning make it 4 hours interval, on evening push it to 5 hours interval 
    05:00 – 17.00: 30 mins nap + 3.5 hours awake (3 times in 12 hours)
    17:00 – 03.00: 30 mins nap + 4.5 hours awake (2 times in 10 hours)
  4. Day 4, on morning make it 5 hour interval, on evening push it to 6 hours interval
    (Dymaxion achieved)
    03:00 – 12:20: 30 mins nap + 4.5 hours awake (2 times in 10 hours), slight adjustment because I want the nap start at 12.20
    12:20 – onward : 30 mins nap + 5.5 hours awake (Dymaxion achieved)

Realistic Dymaxion – 3 hours of sleep (1.5 hours + 3 nap of 30 minutes)

Slight variation of dymaxion, is Realistic Dymaxionis having longer midnight sleep from 30 minutes to 1.5 hours while the nap still 3 times with each 30 minutes or reduce the last nap from 30 minutes to 20 minutes. This variation take total of 3 hours of sleep.

dymaxion-realistic
http://napchart.com/kqiy8

Polyphasic Sleep – Everyman 3

The second alternative is everyman 3 which is 3.5 hours core time with 3 naps of 20 minutes, with total 4.5 hours of sleep

everyman-3
http://napchart.com/8rfz0

Everyman 3 – Adaptation

This version of Everyman has slight difference, which the core sleep is 3 hour and 3 naps of 30 minutes with total sleep of 4.5 hours (same with Everyman 3). The nap period of 30 minutes is helpful when we can’t fall asleep easily during nap time.

everyman-3-adaptation.PNG
http://napchart.com/wsmxs

Adaptation Technique – Day 1 Triphasic, Day 2 and 3 Everyman 3 with 1 longer nap, Day 4 Everyman 3

  1. Day 1, 1 core with 2 naps
    02:00 – 05:00: 3 hours sleep
    12.20 – 12.50: 30 mins nap
    17.20 – 17.50: 30 mins nap
  2. Day 2, add 1 core (1.5 hours)
    23:00 – 02:00: 3 hours sleep
    5:20 – 6:50: 1.5 hours sleep
    12.20 – 12.50
    : 30 mins nap
    17.20 – 17.50: 30 mins nap
  3. Day 3, same with day 2
  4. Day 4, change the 1.5 core to 30 nap
    23:00 – 02:00: 3 hours sleep
    6:20 – 6:50: 30 mins nap 
    12.20 – 12.50
    : 30 mins nap
    17.20 – 17.50: 30 mins nap
    (Everyman 3 achieved)

Here the Everyman 3 adaptation is 3 hours core sleep with 3 x 30 minutes nap with total 4.5 hours of sleep, the difference in the shorter core (-30 minutes) and longer nap (+10 minutes). Although I prefer the original Everyman 3 due to longer core sleep and shorter nap to make more flexible daytime schedule.

But the adaptation version is better when starting especially if taking a nap takes time to fall asleep and also switching alternatives that are not to far 

  1. Original Everyman 3 (total 4.5 hours – the same) by adding longer core from 3 hour to 3.5 hours (+30 mins) and reducing naps from 30 mins to 20 mins (-10 minutes )
  2. Realistic Dymaxion (3 hours) by reducing the core from 3 hours sleep to 1.5 hours (-1.5 hours)
  3. Dymaxion (2 hours) by reducing the core from 3 hours sleep to 30 minutes naps (-2.5 hours)

Current Experiment – Everyman 3 Adaptation

Day 1, 1 core with 2 naps
02:00 – 05:00: 3 hours sleep
12.20 – 12.50: 30 mins nap
17.20 – 17.50: 30 mins nap

Day 2, add 1 core (1.5 hours)
23:00 – 02:00: 3 hours sleep 
5:20 – 6:50: 1.5 hours sleep
12.20 – 12.50: 30 mins nap 
17.20 – 17.50: 30 mins nap

Day 3, same with day 2

Day 4, change the 1.5 core to 30 nap
23:00 – 02:00: 3 hours sleep
6:20 – 6:50: 30 mins nap 
12.20 – 12.50: 30 mins nap 
17.20 – 17.50: 30 mins nap
(Everyman 3 Adaptation achieved)

From Everyman 3 Adaptation my plan is shifting to Everyman 3, for shorter nap time and then if possible going for Realistic Dymaxion and finally Dymaxion if required