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
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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 #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.

Back to Back Credit Facility – Certificate Deposit backed

Definition

Back to back credit line is credit facilities backed by certificate deposit as the collateral, they bank will hold the deposit as the underlying asset for the credit line given to debtor, the credit limit can reach the amount of the certificate deposit.

This scheme is safe for the bank because it hold liquid cash asset and can immediately liquidate the certificate deposit when the credit line defaulted. For the debtor, this provide them better interest from certificate deposit compared to putting it in the saving account, while also can use the credit facility.  The bank charge spread between the certificate deposit and the credit interest. So putting certain amount in certificate deposit and also take the same amount from the credit facility will still be negative interest, and especially considering the deposit interest tax deduction. Provision and administration fee are also charged, but can be negotiated if the deposit amount is large enough.

The certificate deposit interest related to back to back credit facility, usually take the standard rate if not lower rate from the central bank rate, while other certificate deposit might provide higher interest rate, so there is also the potential loss of moving to certificate deposit related to back to back credit facility.

Symptoms: Problems, Questions, Dilemmas

The case background is using the back to back facility for a company

  1. On what condition should company use the credit line?
    1. What type of expense should use and not use the credit line? operational, investment, all kind of expense?
  2. How much money should be put between the back to back certificate deposit and higher interest certificate deposit?
  3. How much money should or can be used from the credit facility? maximum limit, half or certain point
  4. What scheme should we use for the certificate deposit and interest payment?
    1. Automatic interest rollover or put the interests for payment of the credit facility?
    2. Paying interest monthly or paying annually?

Possible Solution, Factors, Consideration

  1. The credit period: how long will we plan to use the loan and payback period
  2. Due to spread between deposit and credit interest, there will be a number which the credit amount and the deposit amount resulted in negating each other interest, ex: deposit gained +100 and credit charged -100.
  3. Paying the credit interest with the principal or just the interest
  4. The difference of certificate deposit interest between back to back and premium placement which become the potential loss when moved to lower interest rate.

Hypothesis & Test

  1. Scheme A1: Rollover deposit with annual interest payment
    1. Paying the credit interest once a year
    2. This mean we cannot use 100% of the credit facility, we should left some amount so that the credit interest can be deducted from the left amount
  2. Scheme A2: Rollover deposit with monthly interest payment
    1. Paying the credit interest every month when the interest being charged
    2. This mean we can use 100% of the credit facilty
  3. Scheme B1: Deposit interest used as payment and the rest of credit interest will be paid annually
    1. The deposit’s interests are transferred to the credit account to pay for interest or principals.
    2. If the credit interest is larger than deposit then the rest will accumulated and paid annually.
    3. There is possibility when no credit is used causing potential loss of the deposit’s interest (it could work on compounding)
  4. Scheme B2: Deposit interest used as payment and the rest of credit interset will be paid monthly
    1. The deposit’s interests are transferred to the credit account to pay for interest or principals.
    2. If the credit interest is larger than deposit then the rest will be paid on the same date.
    3. There is possibility when no credit is used causing potential loss of the deposit’s interest (it could work on compounding)

Result

Attached in the excel file
back-to-back-prk-analysis-20170108-v1-0

Conclusion

  1. The criteria for using the credit line
    1. For operational expense
      1. if the expense can be paid back within 12 months, so it will fall on short term loan and preferable if the amount under the Break Even Rate
        1. The logic is to let the money collect compounding interest
        2. And short term loan can easily repaid and we still got compounding interest for next year
      2. if not then don’t use credit line, while it is also a sign of problem, when your operational cost doesn’t have or lacking of revenue stream for the next 12 months to cover itself.
      3. if this happen then the credit line should be liquidated or be covered by other fund to avoid paying unnecessary credit interest. A loss is a loss and don’t add more loss from the credit interest.
    2. For investment expense
      1. Medium and Long term loan can also be used for this as long as the investment or other source of income can pay for the monthly credit interest.
        1. The logic is to acquire credit with the lowest interest rate as possible and having flexible principal payment, though the payment should also be scheduled
        2. For investment it is preferred to expend directly from the credit account, avoid transferring to reserve account to avoid paying unnecessary interest
        3. If investment defaulted then the credit line should be liquidated or be covered by other fund to avoid paying unnecessary credit interest. Especially if none of the investment can be recollected. A loss is a loss and don’t add more loss from the credit interest.
      2. If the investment is in property
        1. If only the down payment then the nett credit interest is very low and should be scheduled for payment so that it reach the Break Even rate
        2. If used to fully purchase the property then we can get additional credit facility using the property as the underlying asset, which is a double benefit: low interest rate and having more credit facility from the property (still need to consider the cost for property based credit facility: provision, notary, insurance, etc)
  2. The ratio between certificate deposit for the credit facility and higher interest
    1. CD for credit facility should at least can meet 6 months expenses if it used for operational  cost or the cycle of account receivable.
      1. Don’t put too much money in CD but use it, Due to potential loss of 1-2% / year.
      2. If additional fund needed, add another account or increase the existing limit by adding more certificate deposit
    2. The amount can be bigger if used for investment purposes.
  3. The maximum amount that can be used from the credit facility
    1. Using under 60% of limit if the spread is 1.5% is under the Break Even rate.
    2. Using maximum 100% also can be done as long as
      1. It can be covered within 12 months or
      2. The investment can yield more than the nett interest rate, preferably at least 5% above the credit interest
  4. The best scheme for certificate deposit and credit interest payment
    1. Certificate deposit should use the Automatic Rollover to maximize interest compounding effect,
    2. Credit interest should be paid monthly to avoid compounding credit interests, and the payment should be arranged to be met on time with credit interest charge date.
    3. This condition will maximize the income and make the expense in constant and even reduced when principals get paid.

 

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)