sci-fi author, beatmaker

Tag: willpower

Why Small Repairs are Important

Last week I fixed two things in our house:

  1. A drawer that wouldn’t open and shut smoothly
  2. A gate latch that tended to catch and get stuck

Each repair took less than twenty minutes, including cleanup and putting my tools away.

Both problems had been bothering me every single day, for months on end. Now, I revel in the smooth action every time I open or close the drawer, or latch or unlatch the gate.

Why did it take me so long to complete both repairs?

Easier Life Maxims

Take a long walk down Easy Street.

Some people relish hardship.  Others get a sense of satisfaction out of enduring difficult and painful situations.  There are even connoisseurs of suffering, who appreciate different flavors and textures of misery.

I’m in the opposite camp.  If life presents itself as easy and enjoyable, I don’t ask questions.  I don’t mind working hard, or experiencing discomfort, if there’s a clear reward to be had (or a worse fate to be avoided).  But overall, I like to look for the shortest line between two points.  It’s just the way I’m wired; a little lazy and more than a little hedonistic.

Still, I’m conscientious — I don’t like to let things slide.  I don’t like feeling out-of-control, or disorganized, or discombobulated.  Obviously, to avoid entropy, a person has to stay motivated and get stuff done.  So where’s the balance?  Are there ways to save enormous amounts of energy and effort in life, but not be a slacker?  To be effective without gritting your teeth or losing sleep?

I’ve been compiling the list below for a few years, but I haven’t added anything recently.  It’s as good a time as any to publish it.  Let me know what you think.

Easier Life Maxims

1. It’s easier to forgive than it is to hold a grudge.

2. Apologizing and making right is easier than trying to justify or cover-up a mistake.

3. Learning new things is easier than defending your intelligence and expertise.

4. It’s easier to do what you want rather than to do what you think other people want you to do.

5. Helping and loving other people is easier than trying to control them.

6. Working smart is easier than working hard.

7. Working hard is easier than procrastinating, worrying, or evading work.

8. It’s easier to socialize and network with people that you like, and easier to love people who appreciate you.

9. Learning from your mistakes is easier than constantly repeating them.

10. The easiest way to get what you want is to visualize and expect it (radical slack).

11. Doing only what you enjoy is easier than slogging through life.

12. It’s easier to change the trigger than it is to change the behavior.

13. It’s easier to find inspiration and refocus than it is to curb vices and distractions via self-discipline.

14. It’s easier to reach a big or difficult goal than an average or mediocre goal (less competition).

15. Easier doesn’t necessarily mean easy.

Most of the ideas on the list were borrowed (or stolen) from other writers and thinkers, but I’ve enjoyed putting those ideas into my own words so that the maxims would better resonate with me when going back to them.  I look at the list now and then to help me decide if it’s time to dig in and grind it out, or coast and look for the path of least resistance.

Willpower as a Commodity, Part III (Thought Vaccines)

Keep reading … it will makes sense.

In my earlier posts in this series, I wrote about the idea that willpower is less a muscle we can strengthen, and more a limited resource that we need to spend wisely.  If we spend our day doing taxes (difficult), we’ll have less energy at the end of the day to resist sweet desserts or other temptations.

We all “leak” willpower to some extent, wasting our daily supply of mental fortitude on battles like staying awake when we’re sleepy, resisting food cravings, making ourselves do work we don’t want to do, enduring annoying people, etc.  If we take proactive steps to either change our lives or establish new habits, these “leaks” go away and we’re left with more willpower to work on whatever we really want to work on (making art, earning money, fixing stuff, improving the lives of others — whatever our “life’s work” happens to be).

Willpower as a Commodity, Part II (counterintuitive sleep tips)

It’s strange starting a new blog.  On jondiandspesh.com I mostly wrote about dance music, clubbing, and the like.  I don’t think this blog will have any sort of focus.  Some of my favorite blogs are similarly unfocused.  Art de Vany‘s blog became popular because he posted pictures of his grain-free paleolithic lunches and his muscle-bound 70 year-old body, but he also wrote about statistics, Hollywood films, and economics.  Now he’s made his blog private (his bandwidth fees were getting out of control and he didn’t want to deal with advertising) but I enjoyed the eclectic nature of his writings for a long time.

I think the main reason I like to blog is to make sure I can express myself without boring my friends to death with info-dumps that they may or may not be in the mood to hear.  I assume nobody is making you read this — you’re here voluntarily.  You can stop reading at any time.  It’s a perfect arrangement.  I can “talk” uninterrupted for pages on end about whatever is on my mind, and you can leave at any time without any fear of an awkward social moment.

WILLPOWER AS A COMMODITY, PART II

In my last post I stated my opinion that willpower is more like an expendable resource than a muscle you can build, and that the two aspects of willpower management are:

1) Stopping the Leaks

and

2) Doing What’s Important

By “Stopping the Leaks” I mean finding the areas of our lives where we’re expending effort and tweaking our behavior and rituals so that those areas no longer drain our daily reserves of willpower.  I think most of us can “trim” willpower expenditures in at least a couple of the following areas:

  • Fighting sleep deprivation
  • Fighting carbohydrate cravings
  • Enduring annoying behavior
  • Doing unnecessary tasks
  • Excessive exercising
  • Ignoring inclination and mood
  • Having excessively high standards

SLEEP DEPRIVATION

Fighting sleep deprivation can be exhausting.  Being anywhere but in bed when you’re tired is a fast-track to misery.  When you’re tired, the simplest to-do items feel like Herculean (or Promethean?) tasks.

I’m going to try to avoid saying mind-numbingly obvious things in this blog.  I’m not going to say anything about the effect drinking ten cups of Peet’s coffee every day, or eating an entire bar of 85% dark chocolate right before bed might have on your sleep cycle.  I’m not going to suggest that you wear earplugs if your spouse snores like a wheelbarrow being dragged down a gravel driveway.  I’m just going to mention a few things that have had a drastic positive effect on my own sleep cycle.

ARTIFICIAL LIGHT 30-DAY EXPERIMENT

Last June Kia and I tried a 30-day experiment; no artificial light in the evening.  I first became interested in the effects of artificial light on sleep after reading this book and this article in the New York Times.  We wanted to experience what sleep might have been like in the pre-electrical era, so after when the sun went down (around 8:30 or 9pm), we turned off (or didn’t turn on) all lights, computers, TV’s — we even taped the fridge-light lever down.

A typical evening at home that month involved reading by candlelight from 9 to 9:30 (yawning the entire time), and finally succumbing to sleep around 10pm.  We *were* co-sleeping with our one-year-old daughter at the time (so we were more tired than usual) but nonetheless we found ourselves going to bed significantly earlier than we had the previous month.  It was a bit like going camping every night, except we were living indoors.

For the first few days we both slept longer than usual; I think about ten hours a night (paying off sleep debt).  After that, we probably both slept eight or nine hours a night.  Some nights I would get up around 2am and read for an hour or so (the NYT article discusses how the eight hour block might be a recent norm or expectation; pre-electrical people may have often slept in four hour blocks).

We both felt good that month.  We didn’t get sleepy during the day (which is unusual, considering we had an infant child).  The most unexpected thing was that we felt much happier that month.  We both had the experience of feeling spontaneous joy/excitement at random times during the day, for no particular reason.  This was probably incredibly annoying to our friends and family members.

With these results you might wonder why we didn’t continue the experiment indefinitely.  I can tell you — reading by candlelight every night is BORING.  However we do make a point to turn the lights down fairly early in the evening on nights that we’re just chilling at home.

So that’s one point — if you have trouble getting sleepy at night then turn down the lights.

VITAMIN D

The second factor that improved my sleep quality was taking prescription level doses of Vitamin D.  It was after having two colds in a row that I saw this video and immediately started taking 5K IU of Vitamin D3 daily (I’ve since reduced my dose to 2000-4000 a day).  No colds since, and I’ve been experiencing deeper and more restorative sleep than I have since I was in my twenties (I’m forty now).  The clinical research of this science dude supports my personal experience — adequate Vitamin D levels are important for deep sleep (not to mention reducing risk of nearly every type of cancer, improving mood, improving bone health, and positively affecting 36 organs in total).  Get your blood levels checked and if they’re suboptimal (like two-thirds of U.S. residents) then start taking supplemental Vitamin D (at least 2K a day), or get 10 or so minutes of summer sun on large areas of bare skin, with no sunscreen.  Ten minutes a day shouldn’t burn your skin or raise your chance of skin cancer, and adequate Vitamin D levels may be protective against melanoma (the most dangerous form of skin cancer).

Of course, I’m not a doctor and you should consult your doctor before doing anything.  I’m just sayin’ …

BONE-BENDING EXERCISE

Perhaps you’ve experienced sleeping deeply after exercising hard.  But who really has the time or inclination to consistently exercise the recommended thirty minutes (make that at least an hour with the commute to and from the gym) every day?  Only those freakishly disciplined types … and this isn’t directed at them.  The question in my mind was as follows: could I improve the quality of my sleep by exercising approximately 1 minute a day?  The answer, for me, was a definitive yes.

Try this following right now.  Get up, find the nearest open stretch of street, path, or whatever, and sprint at full speed for about one minute.  Unless you’re sitting there reading this in a Puma tracksuit, you can simultaneously exercise your nonconformity muscles at the same time.

So, how do your legs feel?  (No, of course you didn’t do it).  But try it some time, without doing any other exercise that day, and see how it affects the quality of your sleep.  I’ve found that vigorously jumping up and down for one minute also does the trick.  Undignified, yes, but it helps build bone density and release growth hormone.

One thing that happens when you get enough deep sleep is that your sugar and carbohydrate cravings go way down (and the converse is also true; as little as three nights sleep deprivation can reduce insulin sensitivity to a degree that is similar to Type 2 diabetes).  This post is getting way too long so I’ll discuss my experience with drastically reducing my sugar and grain intake in Part III.

EDIT: The Willpower Part III post is going to cover another topic, but I did end up writing about reducing grain products and sugar here.

Willpower as a Commodity, Part I

Willpower in action

I’m considering two metaphors for the concept of willpower; willpower as a commodity and willpower as a muscle.  I think the second metaphor is closer to the way that most people think about willpower.  Willpower is something that can be exercised and strengthened.  A person can toughen themselves up.  Try hard, and you get better at trying hard.

I think this view is mostly false.  Hard things get easier because you get better at them when you do them.  Skills that have a steep learning curve, that feel difficult when you’re acquiring them, aren’t going to feel hard for that long.  Why not?  You can’t have a steep learning curve without having a short duration.  If you keep at it, the hard feeling part will pass relatively quickly.

So is willpower a commodity?  Is it a raw resource, valuable, scarce, and non-renewable, with multiple potential applications?  I think this metaphor is much closer.  You can renew your willpower by sleeping, and to a lesser extent with breaks, pep-talks, and sugary snacks, but in a given day willpower is basically non-renewable.  Willpower can be drained by any number of innocuous-seeming tasks, anything that requires mental concentration, enduring the unpleasant, complex decision-making, or resisting temptation.  Answering complicated email, having to interact with people you don’t like, searching for the best airline ticket deal, trying to NOT eat that doughnut, making lunch for your kid when there’s no food in the house — all these things can drain your willpower quicker a bullet hole in a gas tank.

Some people seem blessed with an abundance of willpower.  They have incredible powers of concentration, they can stoically endure the most unpleasant conditions, easily stick to the most spartan of diets, effortlessly delay gratification, and regularly complete grueling exercise programs.

Other less fortunate souls struggle with attention-deficit-disorder and are defenseless against all forms of indulgence.  They have to gear themselves up to get the littlest thing done.  If there is cake, they will eat it.  If there is Scotch they will drink it.  If there is the internet, they will waste time on it.

People less naturally endowed with willpower might in fact be the luckier group.  If they want to achieve anything, they will quickly learn that they have to guard their willpower against theft and to conserve against waste.

Those born into the first group might stoically labor their entire lives, getting much done but achieving nothing, because they are never forced to develop good willpower management skills.

Personally I think I started somewhere in the middle (by nature and/or nurture) and I’m trying to better use my available willpower with smart willpower management.  So what do I mean by that?

IMO willpower management has two sides:

  • Stopping the Leaks
  • Doing What’s Important

I’ll cover both in my next post.

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