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The Past Isn’t Set In Stone

I’m currently reading ​ The Tainted Cup ​ , a fantasy detective novel. Think “Sherlock Holmes set in Westeros.” The main character has th...

Monday, November 4, 2024

The Past Isn’t Set In Stone


I’m currently reading The Tainted Cup, a fantasy detective novel.

Think “Sherlock Holmes set in Westeros.”

The main character has this augmentation that allows him to absorb every single detail of every interaction, crime scene, and then recite back these exact details at a later date.

I remember a horrifying Black Mirror episode about this very thing: being able to recall every fact of every interaction in the past.

Here’s the thing: in all of these scenarios, the facts might be true, but the analysis of these facts still leaves plenty of room for improvement.

I thought about this a lot recently when I stumbled across two stories I want to share:

The Past is Not True” from Derek Sivers:

When I was 17, I was driving recklessly and crashed into an oncoming car. I found out that I broke the other driver’s spine, and she’ll never walk again.

I carried that burden with me everywhere, and felt so horrible about it for so many years that at age 35 I decided to find this woman to apologize. I found her name and address, went to her house, knocked on the door, and a middle-aged woman answered. As soon as I said, “I’m the teenager that hit your car eighteen years ago and broke your spine”, I started sobbing – a big ugly cry, surfacing years of regret.

She was so sweet, and hugged me saying, “Oh sweetie, sweetie! Don’t worry. I’m fine!” Then she walked me into her living room. Walked.

Turns out I had misunderstood.

Yes she fractured a couple vertebrae but it never stopped her from walking. She said “that little accident” helped her pay more attention to her fitness, and since then has been in better health than ever.

Then she apologized for causing the accident in the first place. Apologized.

And this story about “the good ole days” from author Morgan Housel:

A few months ago I reminisced to my wife about how awesome [life was in our early 20s]. We were 23, gainfully employed, living in our version of the Taj Mahal. This was before kids, so we slept in until 10am on the weekends, went for a walk, had brunch, took a nap, and went out for dinner. That was our life. For years.

“That was peak living, as good as it gets,” I told her.

“What are you talking about?” she said. “You were more anxious, scared, and probably depressed then than you’ve ever been.”

…In my head, today, I look back and think, “I must have been so happy then. Those were my best years.”

But in reality, at the time, I was thinking, “I can’t wait for these years to end.”

It has me thinking a lot about the past, and our future. It turns out, neither one is set in stone!

Which Past Story can you rewrite?

As the cliché goes, it’s easier to connect the dots looking backward than it is looking forward.

Is there a story from your past about a particular moment you’re still carrying with you?

Maybe it’s one full of shame about something that happened, but it led to something even better for you.

Maybe it’s longing for a past life that never actually existed.

The past already happened, but that doesn’t mean it’s set in stone!

Returning to Sivers:

“You can change your history.

The actual factual events are such a small part of it. Everything else is perspective, open for re-interpretation.

The past is never done.”

I’d love to know which story you’re telling yourself about the past, good or bad, that you’re deciding to rewrite?

-Steve

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Tuesday, October 15, 2024

Boundaries: the Cure for Burnout?


It’s been a while since I’ve felt this uncomfortable.

I had an empty afternoon last week and saw Speak No Evil (trailer here), a horror/suspense film about a family who goes to visit another couple they met on vacation.

And shockingly, things don’t go as expected.

If you saw the “Dinner Party” episode of The Office where Jim and Pam go to Michael and Jan’s house for the most uncomfortable house party ever, and thought to yourself…

“What if this was a 2-hour horror movie instead?”

…that’s essentially the plot of Speak No Evil.

This movie is based on a 2022 European film of the same name, so naturally I had to watch that too. And boy, that version was even bleaker and more shocking.

This movie has some really cutting commentary on relationships, masculinity, and even parenting…

But here’s why Speak No Evil made me so uncomfortable:

This movie asks, “How many of our own boundaries are we willing to cross to keep the peace and not hurt somebody’s feelings?”

I always joke about how much of a conflict-avoidant people pleaser I am, which means this movie shook me to my core:

Which brings me to the point of today’s newsletter!

Guilt and Overcommitting

My father was raised Episcopalian (a form of Christianity), while my mother was raised Catholic. My mom always joked that the Episcopalian faith was “like Catholicism, but without the guilt!”

So we went to Episcopalian church as kids.

And despite this, I managed to get all the Catholic guilt!

I will bend over backwards to keep the peace. I’ll do whatever I can to not offend. I’ll overcommit, I’ll put myself in really frustrating situations, simply because I don’t know how to set healthy boundaries.

Long story short, I would NOT have done well in Speak No Evil.

I used to think this was just me being nice, but I came to realize that it was something different.

I was being disrespectful to myself and my own wellbeing!

Over the years, I’ve learned to establish and enforce healthier boundaries. Not just to protect myself from others, but to protect myself…from myself.

I have a hunch there are quite a few people who are reading this newsletter who are also people-pleasers, struggling with burnout, and feeling overcommitted right now.

If that’s you, I have a truth that’s hard to hear.

The Solution to Burnout isn’t a Yoga Retreat

When we feel burned out, too busy, and overwhelmed, we think the solution resides in a very specific form of self-care:

  • Escape: We just need a massage or a “digital detox” or retreat.
  • Achievement: We just need to work harder in the gym!
  • Optimization: If only we had a more optimized schedule!

The problem is that all of these solutions treat the symptom, not the root cause.

As pointed out in Anne-Helen Peterson’s Can’t Even:

“You don’t fix burnout by going on vacation. You don’t fix it through “life hacks,” like inbox zero, or by using a meditation app for five minutes in the morning, or doing Sunday meal prep for the entire family, or starting a bullet journal. You don’t fix it by reading a book on how to “unfu*k yourself.”

You don’t fix it with vacation, or an adult coloring book, or “anxiety baking,” or the Pomodoro Technique, or overnight f***ing oats.”

As I share in my essay on the problems with Self-Care, the solution isn’t found in a Yoga studio or on a deserted beach, nor is it found in a journal or meditation app.

The solution requires us to have an uncomfortable conversation with ourselves.

We need to put on our own oxygen mask first before we can help others.

Boundaries Protect Against Burnout

Us people pleasers spend most of our time keeping the peace and catering to everybody else’s needs, very rarely considering our own.

This is usually how we find ourselves overcommitted, unable to do the things we want/need to do, and potentially feeling resentful of our generosity being taken for granted.

The problem?

It’s not somebody else’s responsibility to establish our boundaries.

It’s on us to establish them, explain them, and protect them.

This is where boundaries come in.

Boundaries are healthy because they allow us to actually consider our needs too. Something I never considered for a long time. I bet there are a lot of amazing moms and dads on this newsletter list who also haven’t considered their own needs in a long time.

This doesn’t mean we need to suddenly become “I AM THE ONLY THING THAT MATTERS,” but rather, it means we need to address the fact that our feelings and needs are valid, and we need to take care of ourselves if we’re also going to take care of others.

As Dr. Lakshmin points out in Real Self-Care:

“To practice real self-care, you must be willing to make yourself vulnerable – whether that means having uncomfortable conversations to set boundaries or making the clear and deliberate choice to prioritize one aspect of your life over another.”

Here is your challenge for the day:

Say NO to one thing you are currently saying YES to out of obligation or guilt.

Establish this boundary for your own wellbeing and mental health.

Yep, this will require you to rely on those around you, and maybe even *GASP* potentially disappoint somebody!

Especially if they’re used to you saying yes to everything all the time.

I promise you, their reaction isn’t your responsibility to manage.

One final reminder I had to internalize: “No” is a complete sentence.

We can’t time-travel, which means the only solution to burnout is to put fewer things on our plate.

This requires us to develop boundaries to protect ourselves…from ourselves.

I’d love to hear what boundary you establish, so hit reply and let me know!

-Steve

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The ONE thing that finally worked…


I stumbled across a reddit thread that really grabbed my attention.

Somebody asked “What was the ‘one thing’ that finally made weight loss work for you?”

And this question had 5,400 replies (and counting).

Some of the answers involved environmental changes or changing how they prepared their food:

“Pouring snacks into little ramekins to eat them. Suddenly I ate a normal amount of snacks.”

“I meal prepped my typical amount of food and instead of putting it in 2 containers, I spread it evenly in 4 containers. I forced myself to only eat 1 container per meal and tricked my brain into thinking it was my normal amount.”

Others changed what they ate:

“Found a salad I actually really like. Sounds dumb, but I’d never craved a salad before, and having one I actually really liked meant I strung together a solid few weeks of eating a lot of lettuce – it snowballed from there, because I actually felt good and then started craving feeling good.”

Some had a more holistic approach that involved reevaluating their relationship with food, hunger, and discomfort:

“Realizing it’s a lifestyle change NOT a diet.”

“Embrace the suffering. Expect that you’ll be breathing hard and uncomfortable when you’re doing cardio, expect that you’ll be sore after you lift, and expect that you’ll be hungry when you’re restricting your intake.”

Others used apps to track their calorie intake, which made them realize just how much they were eating:

“Using an app to track everything I ate. I realized a lot of “healthy” things I was eating, in the quantities I was eating them, were a lot more calories than I thought. Just cutting down on certain foods did the trick.”

And some succeeded thanks to an initial push with medication:

“Saw a doctor about my type 2 diabetes. I weighed over 300 lbs and also had coronary artery disease. I qualified for diabetes medication that also helps control appetite. Started tracking calories and exercising.”

“Semaglutide”

Some prioritized physical activity instead of focusing on food:

“Finding a hobby. I was binge eating because I was bored. Coming home from work to sit on the couch would make it way easier to eat like sh*t… now I just go and do something I like so I won’t find distraction in eating.”

“Walking. Validation that I’d lost 45 lb in 7 months by just walking every night around my neighborhood. It was free and low impact, I walked rain or shine even through snow storms. Now I have a treadmill and walk indoors but the feeling is still as great as it was in the beginning.”

As we look through this list, reading thousands of comments of people thinking back on the ‘one thing’ that changed their life, and just how different many of them are, we can draw some fascinating conclusions.

3 Short Lessons We Can Learn

LESSON 1: “Success is moving from failure to failure without a loss of enthusiasm.” -Winston Churchill.

The toughest part of getting healthy is not losing hope when some strategy you try doesn’t work out. I bet for each person who shared their answer above, they tried dozens of different strategies to try and get fit. Hell, I bet they tried most of the things that worked for other people, until they found the one that worked for them.

What we can learn from this: “Hope is the warrior emotion that lays waste to cynicism,” and it’s okay to have hope that each failed attempt means that’s one less strategy to need to try in the future.

For example, if you’ve tried Keto 5 times before and you can’t stick with it, congrats! You found the diet that doesn’t work for you.

If you can keep that ‘beta test’ mentality of “I’m going to see if it works for me,” you might just find the first domino to fall for your journey!

LESSON 2: Beware the Charlatan.

Spend enough time on social media, and you’ll eventually encounter health and wellness charlatans. These are the folks who tell you they alone have the one solution to all your problems. They often have a villain for all of the world’s evil (“its sugar! It’s carbs! It’s X ingredient!”).

And sure enough, once they’ve fear mongered and scared the crap out of you, they provide hope to you with their expensive unregulated supplement or foolproof system.

As you see in the examples above, there’s no “one size fits all” solution to this stuff. Every human is a unique weirdo with different baggage and triggers and traumas and experiences that make certain solutions a homerun and other solutions will be a nonstarter.

You can read more about how to spot and avoid charlatans in my past essay here: “How to not go crazy on the internet.”

Which brings me to my third point!

LESSON THREE: All stories of getting fit have 3 boring commonalities!

Although all of these “one thing” solutions to getting in shape are different, they all do have a few similarities.

The good news? None of these things are revolutionary, proprietary, or fancy.

Getting fit down to literally 3 things:

  • Eating the correct number of calories for your goal weight
  • Getting some form of physical movement
  • Making these two things part of a lifelong lifestyle adjustment.

Weight loss isn’t magic. It’s math and behavior change.

As I cover in my weight loss guide, science is settled on this.

Any diet can work, if it puts us into a caloric deficit. We have coaching clients who are vegan, others who go Keto, some who count calories and others who do intermittent fasting.

Our ability to turn dietary changes into a lifestyle we can live with is how we find success, and that looks different for everybody.

Speaking of lifestyle changes, most of the answers above also involve finding ways to make exercise a regular part of life.

Remember: it’s okay that you don’t LOVE to exercise. We’re not designed to love exercise! Especially if it’s an activity we don’t actually enjoy! We’re designed to survive in times of scarcity, NOT thrive in times of unlimited abundance.

So how do we make exercise part of our lifestyle?

We need to find ways to make exercise fun, beneficial, or necessary:

  • Fun: join a walking/running club with friends, try temptation bundling.
  • Beneficial: fall in love with getting stronger and more confident and how much better you feel after exercise.
  • Necessary: pre-pay for a trainer, park at the end of the parking lot, bike to work.

Remember that hope is the warrior emotion.

We humans are unbelievably adaptable creatures who are capable of change.

Keep trying different strategies, beware the charlatans, and don’t forget the basics!

And pretty soon one day, you too could be sharing the first domino to fall that changed things for you.

-Steve

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Monday, September 30, 2024

94 Years of Wisdom


Last week, I flew to Massachusetts to visit my 94-year grandmother in the hospital.

Let me tell you about this amazing woman.

Barbara, Auntie B, or Gramma to us grandkids, was born in 1930 to first-generation Newfoundlanders.

(No wonder I love the music of Alan Doyle (and Great Big Sea), it’s in my DNA!)

Gramma was a preschool teacher for 22 years and has been an active member in her community for her entire life. She was a heck of a quilter and helped launch multiple quilting initiatives over the years. She volunteered at the Council on Aging. She often drove for Meals on Wheels too, “delivering meals to the old people” (as she called it), which she did well into her 80s!

During past visits to Massachusetts, I would swing by Gramma’s for an afternoon, habitually checking my phone, often distracted with some unimportant work thought that occupied my brain. I think having known her my entire life, I just had this thought “Gramma has always been here, and Gramma will always be here.”

Fortunately, I stumbled upon an ancient Japanese concept that helped me recognize and course correct this pattern. It allowed all of my recent visits with Gramma to be decidedly different.

Ichi-go Ichi-e 一期一会

There’s a concept dating back to Japanese tea ceremonies in the 1600s called ichi-go ichi-e:

This translates to: “one time, one meeting.”

It’s a reminder for us to treasure and embrace each unrepeatable moment in time. No matter how often we do something or see somebody, it is the only time that it will truly happen this way, in this moment.

This concept can remind us to be more present.

  • Instead of checking our phones, we can focus on the person or task in front of us.
  • Instead of worrying about tomorrow or zoning out, we can be here now.
  • Instead of going through the motions, we can be a bit more deliberate with our behavior.

I’ve reflected a lot on Japanese Zen philosophy over the past few years (see my essay about Wabi-Sabi), and this concept of ichi-go ichi-e has stuck with me too.

Which brings me to my trips to visit Gramma this summer.

I stopped worrying about the future or ruminating on the past, put my phone down, and just sat with her.

I treated each visit as if it was the only time that I would get to have that interaction.

I asked her questions about her childhood. I learned that she spent a few summers living in a tent with no running water or electricity, while her father built their home with his own two hands. And how much she loved it.

She told me about her teenage years, including the time she snuck out of the house and got caught, and had to sit at the foot of her parents bed until the sun came up.

I learned more about my grandfather. She even shared photos of her wedding that I had never seen before:

She also found some photos of me and her from way back in the day!

This one was my favorite:

I returned to Nashville last month, unsure when (or if) I’d get to see her again.

It still felt different. I had connected with Gramma more deeply in a few visits than I probably had in the past 10 years combined.

Which brings me to this past week at the hospital.

Gramma’s Community

Last week, my brother and I drove up to visit Gramma in the hospital each day.

And each day, a revolving door of guests would show up to check on her:

Her nieces and nephews. My uncle and father. My sister and mother (who just had surgery!). Her grandkids. The son of her best friend. Her friend Anne. Friends from the Council of Aging. Fellow quilters. People from her church.

At one point, there were 10 of us visiting at the same time, and it turned into an absolute party.

I was in awe of this woman and how many lives she has impacted.

If there’s a clear sign of a life well lived, it’s being surrounded by people who love you. Gramma has been selfless for so much of her life, and I was amazed and inspired at how many people dropped everything to come and spend time with her, swapping stories and keeping her company.

Despite the circumstances, she still has a great sense of humor too:

The first time she opened her eyes and saw me, she smiled and said, “I remembered another story!” She then told me about the time she “borrowed” a car, even though she didn’t have a license yet, to drive through the streets of Boston to track down her boyfriend.

While talking on the phone with her 94 year old brother in law, she asked “how are ya, you old geezer?”

When the doctor asked “are you feeling better today?” she replied “better than WHAT!”

Spending time with Gramma and all of the people from different parts of her life felt like the best possible use of my time. I am in love with the community she has around her, and I am constantly moved to tears by the love that so many people have for her.

This point was driven further home by my Gramma’s hospital “neighbor”…

Live Deliberately

The hospital in which my Gramma is staying is right next to Walden Pond, the very pond made famous by Henry David Thoreau in his book Walden.

One day, after visiting Gramma, I took a quiet walk around its perimeter, watching the light of the setting sun dancing through the trees.

(The Japanese have a word for this too, it’s called “komorebi”.)

I then read the sign with Thoreau’s most famous reflection:

“I went to the woods because I wished to live deliberately, to front only the essential facts of life, and see if I could not learn what it had to teach, and not, when I came to die, discover that I had not lived.”

Thoreau retreated to solitude to discover what was most important to him.

Gramma went the other direction, prioritizing what’s most important to her: family, friends, and community.

Two different scenarios, the same end result:

Choosing to live deliberately.

I don’t have plans on moving into the woods and living simply, but I do think I’ve done my best to live more deliberately these past few years.

Specifically, re-prioritizing what’s most important to me too: friends, family, and community.

All We have to Decide…

A few years ago, Gramma presented my brother, sister, and I with three of her favorite handmade quilts.

“I was going to have these given to you grandkids after I passed away, but I want to give them to you now so that we can enjoy this moment together.”

She took the time to explain the meaning behind each quilt and why they were selected for each of us. I’m so thankful she did this, rather than waiting to hear about these beautiful quilts after she passed.

When I visited Gramma this summer, I discovered that she had printed my essay about my grandfather, her husband, who had passed away. I hoped I made Grampy proud, but I realized I never got to tell him just how much I learned from him before he died.

For that reason, I’m writing this essay now to make sure she knows just how much she taught me. I’m so proud of my Gramma and I’m appreciative for having the opportunity to learn from her for 40 years (and counting!).

(I got a text from my father yesterday letting me know that he read this draft to her in the hospital and she loved it. Mission accomplished!)

I certainly hope Gramma gets better and is able to get back home. After all, she told her friend Laurie “I’m not done yet!”

But I also know that this is not up to us to decide.

As Gandalf tells Frodo in The Fellowship of the Ring:

“All we have to decide is what to do with the time that is given us.”

I hope my Gramma and Thoreau can inspire you to live more deliberately:

  • If you’re willing to put your phone down and be present with the people in front of you, life can feel so much more rich.
  • If you’re willing to prioritize what’s actually important instead of the stuff that tries to steal your attention, you’ll never go wrong with the choices you make.
  • If you can find a way to focus on the important people in your life, they’ll still be a part of it when you’re 94.

And finally remember, no matter what you do today, this is the only time this moment will happen.

Act accordingly.

-Steve

PS: If you want a thought-provoking film about being present and Ichi-Go Ichi-E, I highly recommend Wim Wenders’s Perfect Days.

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Monday, September 23, 2024

You’re overcomplicating it.


I know you’re overcomplicating things, because everybody does.

Including me, the nerd who studies this stuff for a living.

I shared a quick story the other day on Threads (and Instagram):

A few thousand people resonated, and I couldn’t help but chuckle at the replies. Magdalena jokingly said it best:

When life asks me to juggle chainsaws and then sets those chainsaws on fire, I tend to get away from the things that keep me functioning as a fulfilled human.

Lately, I found myself feeling a bit discombobulated and sluggish in the morning and struggled to focus.

So I asked myself where I was overcomplicating things and could simplify.

I went back to basics.

I got some exercise. I ate a balanced dinner (protein, vegetables, mini potatoes). And even though I’m hooked on Playstation’s Astro-Bot (delightful), loving Slow Horses on AppleTV+ (Gary Oldman is the man), and I’m really enjoying my time on Threads

I put down the phone.

I turned off the TV.

I climbed into bed at a reasonable time.

Instead of scrolling social media, I read some of Matt Haig’s new book The Life Impossible, and then went to bed.

Weirdly, I woke up feeling like a million bucks

I had no problem focusing on my work.

I felt better.

It works. Crap.

Simple, Not Easy.

Many companies manufacture complicated problems to sell us complicated solutions:

“Be afraid of THIS ingredient, balance your gut microbiome, take these expensive supplements, do this complicated workout, buy this expensive mattress and mask and glasses and machine, only eat between 12:17pm and 7:34pm!”

Here’s your friendly reminder to go hard in the direction of simplicity:

Eat the right number of calories for your goal weight. Eat protein, fruits, and vegetables. Strength train 2-3x per week. Go for walks. Put down the phone and go to sleep.

If the scale isn’t going down, reduce calories consumed. Full stop.

Once we accept that the solution is simple (but not easy), we can figure out WHY we can’t get ourselves to do it.

This is the far more important question. We have hormones and kids and jobs and messy fights with our spouses and we’re all overwhelmed with inputs and information 24-7. Of course doing these things isn’t easy!

We don’t need to make it harder by focusing on the complicated. Instead, we need to remember that the simple solution is the right one, and put our focus on making that behavior the default one:

Speaking of which, Coach Matt Myers from Team NF put together a new resource that dives into both aspects of the above:

It’s our Starter Guide: how to eat and how to train, AND how to get yourself to do those things.

You can download it free here at the top of our Free Guides page.

What part of your journey are you currently overcomplicating, and how can you simplify it today?

-Steve

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