Test #5: Bullet Proof Tea Increase Energy Level until Midday

TEST CARD

Title
Bullet Proof Tea Increase Energy Level until Midday

Due Date / Duration
April 27, 2017 / 1 week

Step 1 – Hypothesis – Critical: 3
I believe that consuming Bullet Proof Tea as breakfast with correct dose can increase my energy level (eliminate Brain Fog) until Midday and preferably until afternoon

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

  1. Drink Bulletproof Tea as breakfast and eat nothing until lunch time,
  2. Using the following recipe and dosage
    1. Green Tea
    2. 2 tablespoon of Virgin Coconut Oil
    3. 2 tablespoon of Butter

Step 3 – Metric – Time Required: 1
And measure

  1. Energy Level until Lunch Time : low 1 – 5 high
  2. Energy Level from Lunch until Afternoon: low 1 – 5 high
  3. Energy Level from Afternoon until midnight: low 1 – 5 high
  4. Overall Health: feel side effects 1 – 5 prime health
1  2 3 4 5 6 7
EL – Lunch  4  5 5 4  4  4
EL – Afternoon  4  4 4 2  4  4
EL – night  4  3 4 2  3  2
Overall Health  3  4 4  4 4  4

Notes:

  1. Day 1
    1. Seems like I was having energy / food deficiencies before starting, so I felt like having lack of energy and slight hunger all the time. After first day I feel very satiated and all the symptoms of hunger subsiding
    2. Lunch is chicken with a little bit of rice
    3. Energy till nigh are all good
  2. Day 2
    1. Good day till lunch
    2. Lunch with bread + peanut butter and chicken
    3. Dinner with instant noodle
    4. I feel not so prime during afternoon and sluggish in night
    5. I get what I eat for
  3. Day 3
    1. Lunch with rice + chicken
    2. Dinner with chicken steak
    3. Found food d
    4. elivery service which will make food selection easier, though costlier
  4. Day 4
    1. Morning house cleanup, medium exercise
    2. Feel slightly hungry during morning, 2 yawn
    3. Lunch with bread and rice, feel sleepy, feel tired
    4. Dinner with rice, feel sleepy
  5. Day 5
    1. Running out of coconut oil and use only butter
    2. Lunch with rice + chicken,  a glass of coffee+ milk
    3. Dinner: spaghetti and pizza
  6. Day 6
    1. Lunch: rice + chicken + vegetables + egg
    2. Dinner: late dinner, feel below normal during it
    3. Notice slight discomfort on neck area, like inflammation
  7. Day 7
    1. Run in the morning
    2. Using new Virgin Coconut Oil which just arrived
    3. Doesnt feel any differrence with the usual

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

  1. Energy Level until lunch : >=4
  2. Energy Level until Afternoon : >= 3
  3. Overall Health >= 4

LEARNING CARD

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

Step 2 – Observation – Reliability: 1
I observed

  1. Result 

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

  1. Feel hunger before lunch time

Step 4 – Decision and Actions
Therefore, I will

  1. Test day without bulletproof tea, how bad? 
  2. Need more nutrition
  3. Explore more for after lunch and after dinner

Test #3: Sleeping Pattern: Everyman 3.5 for 2+ weeks – Second Attempt

This is the second try, after the first attempt was stopped because I was having short term memory loss due to sleep deprivation. Now my physical is better, my hands and feet are warmer after breathing exercises in morning.

This also failed, dUe to schedule conflict, and only last for 3 days.
15 Sep 2016

Test Card

Title
Polyphasic sleep Everyman 3.5 (3.5 core sleep and 3x20mins nap) can be adapted in 2 weeks

Due Date / Duration
September 28, 2016 / 2 weeks + 3 days

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

Step 2 – Test – Cost: 1 – Reliability: 13
To verify, I will

  1. Try Everyman 3.5: 2 weeks for adaptation and 3 days for verifying the resulteveryman3-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

Step 3 – Metric – Time Required: 1
And measure

  1. Core and 3 Nap: 0 not done, 1 oversleep, 2 done and not 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

Week 1 

1 2 3 4 5 6 7
Core  2  1  1  1 (4.5)
3 Nap  2/0/2  0/1/1  0/0/0
Health  2  3  3
Energy  3  2  2
Focus  3  3  3
Memory  3  2  3
Emotion  2  2  3

Notes:

  1. Day 2: awake but fall back to sleep for 6.5 hour,
    – felt sluggish
    – but after morning routine (without morning walk) I felt refreshed.
    – Will practice simulation of Awake and move for 5 times before going to bed
    – Things to do after awake: speed reading goals, copywriting goals, planning, break down

 

Week 2

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

Notes:

After Adaptation

1 2 3
Core
3 Nap
Health
Energy
Focus
Memory
Emotion

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

 

Why Self Development?

Today I’m exploring why I’m interested in self development, what motivate me and to really get the real reason beyond simple reason to be effective and efficient. I’ll be using the multiple why to dig deeper.

Why?

  1. So I can experience progress
  2. So I can be effective and efficient
  3. So I can also achieve like what others did – envy, they have high achievement, busy and productive life
  4. So I belong to that level of live, being acknowledged, being perceived as successful

The dangers of envy and insecurity

  1. Can’t get enough of everything
  2. Even the good one that I have is pale compared to others
  3. Slight offence on acknowledgement will trigger
  4. When I fail it is two fold: the failure it self and the fall out of grace / self esteem – self depreciating pressure

Reprogramming

  1. Life and time provide so many opportunities for profit and usefulness
  2. To explore the opportunities, I need to be effective and efficient 
  3. Not all opportunities are worth pursuing, but I’ll try my best on what I had in hand and searching those that is profitable, productive and useful.

Task Management: Mindmap, Agile, Evernote, Seinfield Calendar, Podomoro

This task management is adopted from a post in quora which are based on the Getting Things Done book, 7 Habits of Highly Effective People book, Toodoodlist book, Agile/Kanban board, podomoro. And my own addition of Evernote application.

I plan to change my current task management, previously I tried to use Evernote in combination of Getting Things Done, but the list keep growing till 285++ item and become overwhelming, I just tried to clear as much item as possible, trying to reduce the backlogs instead of focusing on important tasks.

After I realized this I switched to using post it or notes in my paper notebook for the things that I need to complete today. I find the important tasks to be done and then write them down and carry them with me. More effective but I found many small things slip through.

I need the combination of having to be effective (getting the right things) and efficient (getting things that should be done although not necessarily the right things). So I found this technique. So evernote will function as the notes repository because I can access them from my device, laptop, tablet using web, while mindmap will the task list based on roles and project and agile board for daily to do list, podomoro and 3 minutes timer as time booster efficiency and seinfield calendar for making a habit

Steps

Step 1:  Task List in Mindmap using Mindomo (Paid subscription)
Branches are role (7 Habits) or Project and then outcome and tasks

Step 2: Current  Task using Agile Board with Trello (Free plan)
Column: This Week, Today, Current, Delegate/Waiting, Done
Item can came from mindmap, something that came off in the day, evernote notes

Step 3: Work on task in Current column till finish
Use Podomoro and 3 minutes timer
Mark each task using * (1: <5 minutes, 2: <15 minutes, 3: 25 minutes, 4: 1 hour, 5: beyond 1 hour)

Step 4: Put every notes in one place with Evernote (Free plan)
Notes, scratch book about tasks or whatever
Including new tasks if in a hurry, else put to Trello for short task or to Mindmap for important task

Step 5: Mark using Seinfield Calendar, the number of uninterrupted podomoro completed
Make continuous Red mark to make you want to continue indefinately. Seinfield use this to mark that for that day he write something.

Routine

Weekly: Review Task List in Mindmap

  1. Delete completed tasks
    1. Remove not prioritized task from This Week
  2. Review outcome
    1. Adding new tasks
  3. Adding new tasks from evernote
  4. Highlight Priority Tasks
  5. Estimate time required 1* to 5*
  6. Move Task for this Week to Trello

Daily: Review Today Task in Trello  

  1. Prioritize Task in Today column based on priority and * (time required)
  2. Move not prioritized tasks to This Week

 

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 #4: Using 3 Minutes Continuous Timer will Increase Productivity by Increasing Speed and Short Reflection

Test Card

Title
Using 3 Minutes Continuous Timer will Increase Productivity by Increasing Speed and Short Reflection

Due Date / Duration
July 26, 2016 / 1 weeks

Step 1 – Hypothesis – Critical: 2 
I believe that having continuous 3 minutes timer will increase my productivity by
– increasing speed: reminded to do it faster
– short reflection: focus, is my time well spend, is the effort on the right direction, are there any alternatives, are there something else better to do than this

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

  1. Set continuous timer for 3 minutes
  2. Practice using timer when working alone and together

Step 3 – Metric – Time Required: 1
And measure

  1. Feeling of faster: slower 1 – 5 faster
  2. Focus: worst 1 – 5 very focused
  3. Time efficient
    1. Cut Waste: lesser 1 – 5 very frequent
    2. Switch Task: lesser 1 – 5 very frequent
1  2 3 4 5 6 7
Faster 4 4 3 4 4 4 4
Focus 4 4 4 4 5 4 4
Cut Waste 4 3 3 4 4 4 4
Switch
Task
 4 3 3 3 3 3 4

Notes:

  1. Difficulty in getting tool for continuous alarm: found iphone alarm app

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

  1. Feeling of faster: >=4
  2. Focus: >= 4
  3. Time efficient
    1. Cut Waste >= 4
    2. Switch Task >= 4

Learning Card

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

Step 2 – Observation – Reliability: 1
I observed

  1. Result
    1. Feeling of faster: 3.8 > after the test immediately feel faster
    2. Focus: 4.1 > increased focus on issues on hand and remind when getting sidetracked
    3. Time efficient
      1. Cut Waste: 3.7 > after 4 days, starting to get the chance to reflect and cut the waste, on the first 3 days only increased focus
      2. Switch Task: 3.2
  2. Test done mostly when working alone,
  3. Testing when working with others also have the same effect though require how to conceal the alarm sound

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

  1. Having short timer can increase focus, feeling of effective, cut wasteful task and ability to switch task (not lingering too long on a task more than necessary)
  2. On short task the short timer works to reflect on distraction and keep hustling
  3. On high concentration tasks which require 30 minutes or so to complete, I can be deaf of the timer due to the focus, I prefer using a longer timer with short timer in between – best of both worlds
    1. Short timer to remind when distracted in doing long task (Very important), I don’t want to think about cut waste or switch task for every 3 minutes, because it takes more than that and will just distract.
    2. Long timer with distinctive sound so that I can reflect on whether to cut waste or switch task
    3. I use Podomori 25 minutes work (long timer) + 5 minutes break
      1. With interval 3 minutes in the 25 minutes work (short timer)

Step 4 – Decision and Actions
Therefore, I will

  1. Will use Podomori with Long + Short Timer

Test #2: Stretch and SMART Goals increase sense of fulfillment and productivity

Test Card

Title
Using Stretch and SMART goals to increase sense of fulfillment and productivity

Due Date / Duration
July 21, 2016 / 1 week

Step 1 – Hypothesis – Critical: 1
I believe that using Stretch and SMART goals every day will increase my sense of fulfillment and productivity.

My stretch goals are

  1. Personal life purpose
  2. Strategic objective of my businesses

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

  1. printout my personal life purpose and strategic objective of my businesses
  2. review my stretch goals every morning
  3. choose some activity that match my stretch goals
  4. create SMART goals for that activity in that day

Step 3 – Metric – Time Required: 1
And measure

  1. Doing the review of stretch goals and planning for SMART goals, value 1: No, 2: Half, 3: Yes
  2. Sense of fulfillment for that day, value 1: No, 2: Yes, 3: Very
  3. Task completed on that day, value: 1: No, 2: yes, 3: Faster
1  2 3 4 5 6 7
Do Review  2 2 3 3 2 2 2
Sense of Fulfillment 1 2 3 3 3 3 3
Task Completed 1 1 1 1 1 1 1

Notes:

  1. Day 5: it difficult to create SMART goals and complete them in that day

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

  1. Sense of fulfillment average > 1.5
  2. Task completion average >1.5

Learning Card

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

Step 2 – Observation – Reliability: 1
I observed in 1 week

  1. Doing review and planning average is 2.29, which most of the time I only do reviewing Stretch goal and identifying what I really need to do to achieve them.
  2. Sense of fulfillment average is 2.4, above the 1.5 criteria, which means this confirm that reviewing and identifying what to do can increase sense of fulfillment
  3. Task completed average is 1, which means this doesn’t affect productivity

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

  1. The hypothesis are half proved that by reviewing stretch goals and identifying activities to achieve them every morning can increase sense of fulfillment but not with the SMART goals and productivity increase.
  2. To create SMART goals for today activities are hard,
    1. it require more focus, time and effort to create and the tasks cannot be completed within one day, especially if the task are broad and have many unknown factor.
    2. or I need to find a suitable format for short SMART goals that compatible for daily task
  3. Productivity or task completion are low probably due to lack of SMART goal

Step 4 – Decision and Actions
Therefore, I will

  1. Test for creating SMART goals will increase productivity / task completion rate

Test #1 – Reprogramming Habit by Identifying underlying need and replacement action

Testing Card

Title
Reprogramming Habit by identifying underlying needs and replace the action to fulfill the underlying needs

Due Date / Duration
July 21, 2016 / 1 week

Step 1 – Hypothesis – Critical: 1
I believe that by reprogramming habit can be done by identifying the underlying needs of the habits and then replace the habit by other action that can fulfill the underlying needs.

My habits are getting distracted by viewing social media, news site, reading comments, manga sites which can take a lot of my time and at the end of the day feeling unproductive and unfulfilled.

The underlying needs are

  1. Feeling of bored: when waiting for some work to load, I feel bored and need something to fill my time
  2. Need excitement: what’s new
  3. Need progress: I should be doing something, reading news is making me more knowledgeable
  4. Need certainty and closure: on complex tasks which I don’t have the solution yet, I went to manga sites to follow stories which are made by authors, the tension, how the character respond and solve it, the character know what to do and not just being idle. When watching those I feel the certainty and closure not like the problems that I am facing off against.

The replacement action is praying or meditating to feel the presence of God, which should answer my needs of feeling bored, excitement junkie, progress by giving up worries and certainty by trusting / have faith for help from God

Step 2 – Test – Cost: 1 – Reliability: 1 (limited time and sample)
To verify, I will

  1. change my desktop and smartphone background wallpaper to something related with Praying or Presence of God to remind myself of this new routine
  2. switch the action to pray or feeling the presence of god, every time I get distracted and going to open social media, news site or manga sites
  3. and stay there until needs get fulfilled or subsided

Step 3 – Metric – Time Required: 1
And measure

1  2 3 4 5 6 7
Needs Arise  8  9 6 6 5 4 4
Distracted 0 0 0 0 0 0 0

Notes:

  1. Day 4 & 5: the relapse or needs arise for distraction were reduced significantly but not yet forming a new habit, I still consciously need to stop and change the course of action.

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

  1. Needs arised and Distraction equal zero
  2. Action are totally replaced

Learning Card

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

Step 2 – Observation – Reliability: 1
I observed in 1 week the relapse/need arised were reduced from 9 per day to 4 per day but didn’t yet formed a habit, still require conscious effor to change course of action

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

  1. By replacing with feeling the presence of God, the needs are fulfilled,
    1. it take under 1 minutes to fulfill and going back
    2. addiction/relapses was reduced
    3. though not completely eliminated
  2. At stressful time, relapse occurred more frequently
  3. I can let loose following the relapse but controllable, just a moment and then stop
  4. Habit was not formed but the will power required to switch was low, can be done easily without a lot of effort
  5. I found myself able to focus more on work and being more productive

The hypothesis of reprogramming habit by replacing the action of fulfilling underlying needs can be concluded as

  1. It successfully change and put the habit under control
  2. After 3 days the relapse will decrease
  3. Habit was not formed in 1 weeks, though it is not necessary to change the habit because the most important result is to stop the old habit. Having a new better habit will be positive but having able to stop and control over bad habit is what really matters.

Step 4 – Decision and Actions
Therefore, I will

  1. Continue to handle relapse this way and hopefully form a new habit
  2. If I find other bad addictions, behaviors or thought patterns that are hard to change then
    1. Identify the underlying needs
    2. find alternative positive actions to fulfill those needs
    3. stick with it for at least 3 days without allowing relapse
    4. depending on the needs and the action,  the needs can be fulfilled under 1 minutes which really a very short time.
  3. Further tests related to goal are not required due to success in stopping and controlling the bad habit
  4. But test on how to made a new habit can be interesting though.

Some candidates for changes are

  1. Wake up habit
  2. Response to kids attitude
  3. Being Passive when learning, meaning only analysis without syntehsis

Mind Map & Fish Bone Diagram

What is the Problem

  1. Note taking using usual List Format is not enough to take notes about complex concept, brainstorming, research. What we need are note taking technique that
    1. Flexible: sometimes we need to jump to previous section of the note because it is related
    2. Fast to create
    3. Easy to Read later on, like after 6 month you can see the notes and
    4. Easy to find specific part that you need later on
    5. Easy to recall/grasp the concept later on
  2. How to find the root cause of a problem
  3. How to create an outline to write a book from just 2 basic idea

Mind Map

Why it is called Mind Map? Because it mimic of how we think which is like a web. Example when we think about Jakarta we relate Jakarta with traffic, malls, many people. For traffic we relate them with hectic in rush hours, multitude of cars, our experience in such traffic jam. If we think about Malls the we relate them with a lot of malls, the biggest malls, most frequently visited malls.

. Here is an example how we take notes about what it takes to Build A House

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  1. At first we create the theme “Build A House”
  2. Then we create the outline: we need to think about the Structure, Roof, Wall, Door & Window, Water & Electricity and Interior
  3. Then we dig deeper:
    1. Structure: we need to know about creating strong foundation
    2. Wall, Door & Window: we plastic door for bathroom and aluminium window
    3. Interior: we need furniture
  4. Then more Deeper:
    1. we think about the detail of each parts and
    2. also we found we need to think about Schedule & Cost 
    3. and the Matching Color of the Furniture with the Paint / Wallpaper

The above process is how we usually think which is jumping here and there. By using mind map, we can take notes flexibly and in compact form. Compare that with List Format like below

Build A House

  1. Structure
    1. Foundation
    2. Column
  2. Wall, Door & Windows
    1. Plastic Door for Bathroom
    2. Aluminium Window
    3. Paint & Wallpaper
  3. Roof
  4. Wall & Electricity
    1. Cable
    2. Pipe
  5. Interior
    1. Furniture: should match the color of Wall Paint/Wallpaper

Fish Bone Diagram

Can be used as an alternative of Mind Map but also frequently called Cause and Effect Diagram

But first why does it called Fish Bone Diagram

manuficient20-20fishbone20diagram

Do we need to draw the Fish Head and Tail or using this as template? No, below is what it looks in real world. This is fish bone diagram for brainstorming in preparing “A Great Thanksgiving Holiday”

thanksgivingfishbone1

Why does it is also called Cause and Effect Diagram? Because it can be used in mapping the root cause and effect of a problem, like the following “What is the cause of Late Medication in a hospital”

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cause-and-effect2b

 

Key Points

  1. Use keywords not long sentences
  2. There are no rules in how to create mind map or fish bone diagram,  the objective is note taking and the notes should be easily understood. You can use vertical fish bone, make line connection between the nodes, or anything as long as you can easily read / understand them.
  3. You can create a book outline by just 2 ideas and then try to breakdown on what sub topics, fact, stories, illustration that you can add to explain the ideas further