I've had a morning routine for years now. This routine hasn't changed much over time, and I consider it to be key to my mental health and wellbeing.

This year, I focused on continuing to do the work to become more centered and grounded. I started regular therapy sessions, and they helped me a lot! This journey made me understand which habits were essential to me. I knew they were important because I've been practising it for years, but what changed this year was my mindset towards them.

My morning routine habit started when I read this book “The Miracle Morning” by Hal Elrod in 2016. It was life changing at the time, I followed all the exercises, and it stuck with me. The principle is to wake up early and focus on activities like: mindfulness, exercise, reading, journaling. I remember it was flexible, I could choose which activities best fit my needs. After years of trial and error, I ended up with my current morning routine, which includes:

• Yoga
• Meditation
• Journaling
• Reading

These became my “keystone habits” as Cal Newport would call them, and this year I realized that if I skip them for a day or two, I suffer the consequences. They have become part of my wellness maintenance routine.

With the help of therapy this year, I understood how important they are, but I also changed my mindset. I used to think that if I didn't do at least 30min of yoga that would be a useless session, so why bother? I held unrealistic expectations, thinking that if I couldn't dedicate a substantial amount of time to each activity, it was futile. It was a complicated relationship: I felt good when I completed some of my habits, but I was constantly frustrated because “I should have done more”.

So what changed?

After some trial and error and I ended up with my “sweet spot” routine: a minimum yet impactful sequence that aligns with my schedule. I can extend the durations over the weekend or on a day off work, but I always start with:

• Wake up, use the bathroom, drink water, get to my yoga mat
• Yoga: 15 min yoga + 3 min savasana (the yoga resting pose). I use the DownDog app.
• Meditation: 10 min (I use the Daily Calm meditations on the Calm app
• Have breakfast with my partner. Read a little bit while having breakfast.
• Take a shower, brush teeth, get dressed for work.
• Journaling: Sit down with my laptop and do a 10 to 30 min writing session.
• Maybe read some more before leaving if I have time.

To be able to do that, I wake up at 5am, and I'm usually leaving for work at around 7:40am. It's been working great for me! I feel I have more energy, I am less anxious, and I start the day with a sense of accomplishment.

There are days when I only complete one or two of those activities because of an early appointment, or none at all because I'm sick or something, and that's okay! I know I will get back to them next time. I try not to skip more than twice in a row.

My yoga/meditation/exercise corner

—

Post 55/100 of 100DaysToOffload challenge!

#100DaysToOffload #100Days #journal #NoisyMusings

Thoughts? Discuss... if you have a Write.as account or Reply by email

---

By Noisy Deadlines Minimalist in progress, nerdy, introvert, skeptic. I don't leave without my e-reader.

I’ve had some rough weeks these couple of months in terms of dealing with my own anxiety. I’ve had ups and downs: one week I’m thriving, the other I’m overwhelmed. The past two weeks I’ve been feeling everything is great: I’m not feeling overwhelmed, I’m sleeping well, I have no pain or aches, I’m not having racing thoughts, and I’m not drowning in worry.

In my therapy session this week, my therapist asked me why I was feeling better, and what has changed that made me feel this way now?

I looked back at my journal entries and my weekly notes and came up with 4 reasons:

1. Journaling in the morning and protecting my morning routine: I skipped some of this routine and my days became out of focus, filled with anxiety and stress. My morning routine became my rock, I really feel out of wack when I miss it. It consists of moving my body (usually Yoga, but also stretching and body weight exercises), meditation and journaling. These 3 combined give me a push to start the day mindfully.

2. Planning on Mondays: I noticed how important it is for me to do a longer session on Monday mornings to plan the week. I've been using Cal Newport's second edition Time Block Planner, and it's been great! Lots of space to plan the week. And I’m also changing my Monday mindset: Mondays are for planning and catching up, I don't need to accomplish any big tasks on Mondays and that's okay. This helped go through the past 2 weeks handling 5 concurrent projects at work that I thought I wouldn’t be able to manage.

3. Realizing that I need a Work Weekly Review on Fridays: It needs to be separate from my personal weekly review, and it needs to be before the weekend, so I don't stress about work when I don’t want to. This was huge! After years practising GTD I didn’t realize that I could have 2 separate weekly reviews, and that it would make such a difference to my mental health.

4. Having the new car situation resolved: It was a relief to be certain that I could maintain my morning routine now that we solved the issues of our morning commute. Not having to leave earlier because of the logistics of taking buses and carpooling saved me a lot of mental stress. I didn’t realize how much this worry was weighting down on me. My morning routines are the rocks of my day! Can't miss them!

So I’m basically back in my groove, writing things down, planning my days and weeks and doing my shutdown routine at work. These routines allow me to be more focused at work and allow me to be mostly stress-free.

All these reflections led me to also rethink my GTD tools (more on that later)😉

—

Post 44/100 of 100DaysToOffload challenge!

#100DaysToOffload #100Days #journal #productivity #noisymusings

Thoughts? Discuss... if you have a Write.as account or Reply by email

---

By Noisy Deadlines Minimalist in progress, nerdy, introvert, skeptic. I don't leave without my e-reader.

I read this blog post by Sylvia this morning and I really liked the idea of having a list of things to remember every day.

I went back to a document I have called “Purpose and Principles” that I wrote as part of my GTD system. In this document, I have a list of my Core Values and a mission statement. Inspired by the blog post above, I updated my list with my:

♥ Things to Remember Every Day

1. Stay calm and remember to breath.

2. Wake up with mindfulness (yoga and meditation).

3. Eat food. Not too much. Mostly plants. (— by Michael Pollan)

4. If overwhelmed, take 3 deep breaths and do a mind sweep!

5. I won't judge anyone (including me!)

6. Be curious about the world. Read books.

7. Sleep is essential.

8. Move your body a little bit every day.

9. Say NO! Avoid over commitment.

10. Celebrate progress 🙌.

I copied this list to the start of my daily physical notebook and I will also put a copy of the list on my whiteboard at home.

—

Post 35/100 of 100DaysToOffload challenge! #100DaysToOffload #100Days

#NoisyMusings #journal #notes #GTD

Thoughts? Discuss... if you have a Write.as account or Reply by email

---

By Noisy Deadlines Minimalist in progress, nerdy, introvert, skeptic. I don't leave without my e-reader.

I was listening to Cal Newport’s podcast episode 262 and in the final segment he commented on a video by Better Ideas about overstimulation. The video discusses social media addiction, internet addiction and its relation with dopamine. Inspired by the video, Cal Newport then suggests some solutions to the problem.

In summary, his advice to combat online overstimulation is simply:

“Don’t use things that cause overstimulation!”

The reasoning behind it is to avoid giving opportunities for our brains to fire up the dopamine response. Dopamine is released when we anticipate doing something pleasurable. So if we get used to reaching out for something entertaining all the time, we will be constantly seeking that stimulation. And nowadays, there are infinite ways to get that dopamine hit at our fingertips instantly.

Cal Newport makes an analogy with smoking: to get rid of this addiction, the end goal is to quit smoking. The solution is never getting used to a regime of smoking less or controlling when and where you smoke: the solution is to actually quit.

So he suggests we remove sources of overstimulation from our lives:

• Delete all social media! Simple as that.
• Don’t scroll online news. Subscribe to one or two interesting newsletters instead, or listen to one podcast with daily events if you need to keep up to date with news.
• Videos and YouTube: YouTube can be a good source of information if used well. Install AdBlockers and Distraction Free extensions for YouTube to eliminate the automated recommendation feature. Another tip is to watch YouTube on a TV in your living room, like you would sit down to enjoy a movie.
• And the most important tip is to replace all the distractions with high quality entertainment: movies, music, books, high quality videos, documentaries. The more we consume high quality content, the less we will enjoy junk information. We will eventually lose our taste for shallow content.

From my experience, this approach works. I’ve deleted major social media accounts years ago (Facebook, Instagram, Pinterest, Twitter) and nowadays, I don’t miss those services. I’ve recently tried to use Mastodon as a lightweight alternative to social media. Even if Mastodon is open, decentralized and have no algorithmically generated timelines, the model still mimics Twitter, and I was feeling similar FOMO effects using it.

So, I’m keeping away from Mastodon for 30 Days. I’m not sure if I will ever be able to use it without feeling distracted. I might eventually delete my account. We’ll see.

—

Post 20/100 of 100DaysToOffload challenge!

#100DaysToOffload #100Days #journal #noisymusings #attentionresistance #socialmedia

Thoughts? Discuss... if you have a Write.as account or Reply by email

---

By Noisy Deadlines Minimalist in progress, nerdy, introvert, skeptic. I don't leave without my e-reader.

Yesterday I was super distracted at work. Looking back, I think it’s been going on for the past couple of weeks. I’m having this twitch of reaching out for my phone every moment of a small pause. Let’s say I’m calling someone, and those seconds when I’m waiting for the other person to pick up, I look at my phone, trying to check something. It’s an unconscious behaviour. It’s kinda scary to notice it and then realize it was automatic: I had no conscious choice over it.

I’m getting better with my phone: deleting the Discord app made it way less interesting. But I still have that urge to look up things online. I feel like I’ve been conditioned to do that, even when I don’t need it.

Throughout the day I find myself opening the browser. I might be in the middle of a task and something gets unclear or fuzzy, I get frustrated and open a tab. I look at my bookmarks. I keep on switching tabs, checking my bookmarks. I keep waiting for something interesting to happen. Waiting to be entertained.

So I need some time off. One website I’ve been visiting more and more during the day is Mastodon. Similar to the Discord app on my phone, Mastodon is one of the main drivers for my behaviour. Even though Mastodon doesn’t have algorithms and I’ve curated my timeline for it to be less overwhelming, I still have this illogical urge to check it.

I think it has to do with the “Twitter-like” format. Information is too scattered, it's too noisy, too random. This format of short asynchronous messages creates the illusion of cool things happening all the time. It inherently generates FOMO. This “Always Keep Up” method of being online is extremely draining to me. So I guess these micro-blogging formats are not for me anymore.

I’m not deleting my account yet, but I will not use Mastodon for 30 days and re-evaluate. I’m logging out from all my devices and adding the address to the blocked list on all my browsers.

I’ll keep on blogging here. I will still read my RSS feed, which is highly curated and I don’t get FOMO from it.

I’ll check how I’m doing in a week and observe if other sources of distraction will replace Mastodon.

—

Post 19/100 of 100DaysToOffload challenge!

#100DaysToOffload #100Days #journal #noisymusings #attentionresistance #socialmedia

Thoughts? Discuss... if you have a Write.as account or Reply by email

---

By Noisy Deadlines Minimalist in progress, nerdy, introvert, skeptic. I don't leave without my e-reader.

Dealing with anxiety can sometimes feel like trying to stop a runaway train. These 3 simple phrases can be like breaks for that crazy train :

💙 “Anxiety is trying to keep me safe”: reframes anxiety as a concerned companion rather than an adversary, just acknowledge and let it go.

💙 “Deep breaths, small steps”: I can do one thing at a time.

💙 “I’m here now”: it serves as anchor to the present moment.

It’s my little toolkit for dealing with anxiety. They remind me to be kind to myself, take things one step at a time, and stay in the here and now.

These phrases were inspired by a morning meditation I was doing using the Calm app.

—

Post 17/100 of 100DaysToOffload challenge!

#100DaysToOffload #100Days #journal #anxiety #mindfulness

Thoughts? Discuss... if you have a Write.as account or Reply by email

---

By Noisy Deadlines Minimalist in progress, nerdy, introvert, skeptic. I don't leave without my e-reader.

It happened again. I've been picking up my phone every moment of downtime. According to my iPhone's Screen Time, my daily usage went up by 23% in the past week. I've been spending more time than usual on Discord and using the browser.

And I know why it happened, for the most part: I reinstalled the Discord app on my phone. I have book clubs groups on Discord and also the Standard Notes group. I don't really need to check these groups all the time, but at some point in the past weeks I thought it would be nice to have the app at my fingertips. You know, why not have it ready to go when I'm on my lunch break to check what was going on? It turns out I can't be moderate about it. I started checking all the groups early in the morning, during breakfast and then in the mornings and afternoons while I'm at work... and at night before bed. And since I was on the phone, why not open up my browser and check Mastodon? And check my RSS feed? And why not go into a rabbit hole searching for a recipe online? This week I finally took notice of my behaviour: what is going on?

It was a behaviour change, and I'm almost sure it was triggered by having the Discord app readily available for me to use. My willpower is limited so having a shiny tool like Discord diminishes my ability to maintain focus. And it spiralled out of control.

So I'm making my phone less interesting:

1. I've deleted the Discord app

2. I've deleted from my browser all the links/favorites to websites that would pull my attention.

3. And I'm replacing my mindless browsing on my phone with reading a book on my Kobo, or just being alone with my thoughts.

The goal here is to reject the model of my phone as my constant companion, and use it more intentionally.

“Efforts to deepen your focus will struggle if you don’t simultaneously wean your mind from a dependence on distraction.” ― Cal Newport “Deep Work: Rules for Focused Success in a Distracted World”

-- Post 16/100 of 100DaysToOffload challenge!

#100DaysToOffload #100Days #journal #attentionresistance #digitalminimalism

Thoughts? Discuss... if you have a Write.as account or Reply by email

---

By Noisy Deadlines Minimalist in progress, nerdy, introvert, skeptic. I don't leave without my e-reader.

I was very young when I saw a computer for the first time. It was 1986, I was 7 years old and my dad got a TK85 which was connected to a black and white TV. I think the TK85 was a Brazilian thing: it was a clone of a Sinclair ZX81 made by Microdigital Eletrônica (a Brazilian computer company, long ago extinct). It had an external compact cassette recorder that was used to load programs into it. It came with 16 or 48 Kb of RAM. I don't remember the RAM size of the one my dad got. It would take half an hour or more to load a game, and every time you needed to run any software you had to go though the process of playing the cassette tape to load it into the memory.

Since then I've been a tech enthusiast. I was learning the Basic programming language when I was seven years old. I played games and learned touch typing on an Apple II. I was excited when my dad got a 386 PC then a 486 PC running Windows. I saw the first Windows version. I used WordStar and Lotus 1-2-3. I remember the day I first used a mouse and saw a monitor that wasn't green monochrome or black and white. I used 8-inch, 5¼-inch, and 3½-inch floppy disks.

I connected to BBS servers with dial-up modems that took forever to connect. I loved IRC discussions and used ICQ to connect to friends. I saw the Internet when it was NOT all about views and annoying ads. I loved opening up Mosaic or Netscape and doing random searches about a nerdy topic and finding out a webpage suggesting the right reading order of Isaac Asimov books. Or a really cool blog with the complete genealogy of The Lord of the Rings characters.

I kept awake many nights playing text based RPG on a MUD (Multi User Dungeon games) server. I made lots of friends playing Realms of Despair (it seems the servers are still up and running, by the way!.

I still love computers and technology although I have not become a programmer or a software developer. I think deep inside I wanted to be a Computer Scientist, but life and circumstances threw me towards another direction. I'm happy that I still spend most of my days with a computer, they've come a long way! I love a full sized mechanical keyboard and I hate doing things on a mobile or a tablet.

I guess for some people nowadays the Internet is synonymous with computers. The Internet has its pros and cons, we all know it. I try to stay away from ads, social media and any algorithm that choose what to show me. I like to have control over what I consume.

In retrospect, my journey into the world of technology and computers began in the most humble of settings: with cassette-loaded programs and painstaking loading times. But that instilled in me a fascination that has endured to this day.

Me with computers in the 80's/90's feeling nerdy 🤓

—-

Post 15/100 of 100DaysToOffload challenge!

#100DaysToOffload #100Days #journal #retrocomputing #nostalgia #computers

Thoughts? Discuss... if you have a Write.as account or Reply by email

---

By Noisy Deadlines Minimalist in progress, nerdy, introvert, skeptic. I don't leave without my e-reader.

In our weekly team meetings at work we always start with a Safety Moment. I work in construction so there is serious concern about safety. One of these days it was my turn to do the Safety Moment. I decided to talk about mental health, since it is something the company is starting to pay more attention to, and they were promoting a “Mental Health Awareness Week”.

The construction industry is a tough place and there is lots of stigma around mental health. In one of the company’s newsletters, it was mentioned that managing workload and stress were ways to support mental health. But it didn’t really explain HOW to do it! It mentioned work-life balance and balanced workload as if it was a no-brainer.

I shared 4 points that I think can help managing our workloads:

1) Focus: it’s important to manage our attention. A good strategy is to use time blocking so that we focus on one thing at a time. We can have blocks for checking emails, blocks for doing deep work (like doing quantity take-offs or reading specifications), blocks for communication (phone calls) and blocks for planning or organizing information. Multitasking is an illusion: if we keep jumping from one thing to the next back and forth, we can never actually work deeply on something. Also, take breaks!

2) Plan the day: We usually underestimate the time we will take to complete something, so take some time to plan your time blocks and what is going to be the focus of the day.

3) Capturing and organizing: it’s important to have a trusted system to capture notes, write things down and organize everything. It can be done using paper or a task manager app. The key is to record our to-do’s somewhere out of our minds (I didn’t go into the whole GTD thing, since I wouldn’t have time to expand on that).

4) Shutdown Routine: it’s beneficial to do a brain dump at the end of the workday, capturing all loose and unfinished tasks to prepare for the next day. It helps preventing overwhelm and supports a healthy transition to our personal responsibilities.

I was very nervous to talk about this topic in front of my whole team. I felt vulnerable and kept wondering if I was the only one who was worried about mental health. It was terrifying because people in construction don’t usually talk about these things.

But in the end, it was well received, and people made agreeing comments. After the meeting some colleagues came to ask me about my system and how I was implementing taking notes, organizing tasks and doing the shutdown routine.

—-

Post 14/100 of 100DaysToOffload challenge!

#100DaysToOffload #100Days #journal #mentalhealth #work #safety

Thoughts? Discuss... if you have a Write.as account or Reply by email

---

By Noisy Deadlines Minimalist in progress, nerdy, introvert, skeptic. I don't leave without my e-reader.

There was this sofa bed at IKEA that was within our budget, and it would fit perfectly in our living room. I’ve been trying to purchase it for about a year now. Because of the pandemic, this item was constantly out of stock. During this time, I got a few notifications that it was back in stock, but every time I tried to purchase, it was gone. I guess some people were quicker than me!

Today, at 5am in the morning, I saw the “back in stock” notification and placed an order right away! I secured one out of the 4 available. Finally! 🤗

Since we moved to the house, we’ve been planning to get a sofa bed. We haven’t owned a sofa since 2017. We’ve been using the POÄNG armchairs from IKEA to watch movies/TV shows, and they are very comfortable, I like them. But now we have a little bit more space in the house and we wanted to be able to receive guests to sleep overnight.

This was a Project that was on my list since at least July 2022 and now I’ll finally be able to complete it! Yay!

Post 13/100 of 100DaysToOffload challenge!

#100DaysToOffload #100Days #journal

Thoughts? Discuss... if you have a Write.as account or Reply by email

---

By Noisy Deadlines Minimalist in progress, nerdy, introvert, skeptic. I don't leave without my e-reader.