On the WOOP method – for wishes, preferences, habits

Kevin - Trapped leaves

I found out about WOOP via a great online course (“The Science of Well-Being” by Yale University | Coursera).

WOOP is a science-based mental strategy that people can use to find and fulfill their wishes, set preferences, and change their habits. (Home — WOOP my life)

What is the WOOP method?

  • W: Think about your wish;
  • O: The best outcome;
  • O: Potential obstacles;
  • P: Your if/then plan.

(via »)

There’s also a book: Gabriele Oettingen, Rethinking Positive Thinking: Inside the New Science of Motivation (a nice introduction to the work on using implementation intention and WOOP in your daily life).

And an article: Stop Being So Positive. And another one: WOOP – Science’s #1 Tool For Goal Achievement and Habit Change.

A quote related to the obstacles:

“When is a monster not a monster? Oh, when you love it.” ― Caitlyn Siehl

Some thoughts:

  • It reminds me of a video in which Horia-Roman Patapievici talks about the present moment » (it starts at around 32:54).
  • It matters a lot if I want to change something in myself, to imagine the process. And I can go really deep into this, I can imagine all the details. I can describe all the mental images, via various senses (image, audio, sensorial, smell).
  • Imagining the best outcome helps me really get involved. I can see the positive final result.
  • Potential obstacles are also useful because I can try and manipulate the image. How do I refer to the obstacles? How much of an obstacle are they, really? I can also get used to them.
  • If I can get to love the obstacle, I can relate to them much better.
  • The if/then plan allows me to set up a thing that will help me avoid a bad outcome.

Citește mai departeOn the WOOP method – for wishes, preferences, habits

Fear less

Patrik Andersson - Take a leap

You can’t be fearless. Avoiding fear 100% is, in my opinion, not only impossible but also undesirable. But one can fear less.

The acronym “F.e.a.r.” (False Evidence/Expectations Appearing Real) comes to mind whenever I talk about fear.

It’s natural to take caution, to be prepared for the worse, to avoid troubles, to wish for the better.

On another hand, if this leads to anxiety, constant fear, being scared, having negative thoughts, always worrying, things are not that good.

So, how to fear less?

  • What I try to do is expose myself to the situation. Does a dog scare you? Spend some time with him. Are you afraid of trying new things? Try new things.
  • Read novels. Watch movies. Go visit things. Talk to people.
  • Also, try different things in general. Expose yourself to different situations and contexts.
  • Don’t let your mind wander that much. To some degree, it’s natural, on an excessive level – it’s not.
  • Reanalyze the situation – does it help you to be afraid of X? If not, could you change your mindset about that?
  • Come back to the desired state from time to time. So, if I plan not to be afraid of X, reanalyze the situation from time to time – has it changed? What can you do better?
  • Try some therapy / journaling / talking to friends – see whatever suits you.
  • On another hand, do be prepared for the worse. Have some planning. Put a gas alert system in your house (if your heating is on gas, of course). Train. Project what adversities could happen and be proactive. Having less fear doesn’t imply 100% bravery. You should be cautious, also.

Citește mai departeFear less

On savoring

Julie Jablonski - Blackberry

Via a great online course (“The Science of Well-Being” by Yale University | Coursera) I found out a definition of savoring:

Savoring = The act of stepping outside of an experience to review and appreciate it. (via »)

I tend not to savor things a lot. I’m always in a hurry, pretty much whatever I do. When I walk, I let my mind wander. Whenever I eat, I think of something else. When I work, I listen to something in the background. Whenever someone speaks, sometimes I think of something to say back, instead of being at the moment.

Some drawbacks:

  • Eating fast can, as far as I know, lead to weight issues;
  • I eat, from time to time, things I really enjoy, great food, nice food, wonderful food; but if I eat it fast, I enjoy it less;
  • Letting your mind wander can lead to creativity, but, all-in-all, it’s not so good for productivity;
  • Sometimes, the acronym “F.e.a.r.” (False Evidence/Expectations Appearing Real) comes to mind; I tend to think of things that might happen, and this sometimes leads to anxiety;
  • Although I can be more productive, I feel life passes by; and I’m not that fine with this.

What to do? Concrete steps:

  • Eat slower;
  • Focus your mind at the present mind;
  • Avoid letting my mind wander;
  • Expect the positive; placebos work;
  • Give it some time; don’t always focus on 100%; leave some things for tomorrow; allow some things to just go by.

Citește mai departeOn savoring

Word macro to convert from a vertical list to a horizontal list (separated by comma)

michael szpakowski - list

Let’s say you have a list:

word1

word2

word3

You need to convert this into:

word1, word2, word3

Sure, it’s not hard to do it just one time. But what happens if you need this on a regular basis?

I’ve created a Microsoft Word macro that helps with that.

You have an empty document looking like this:

word1

word2

word3

It will convert this into:

word1, word2, word3

In the end, after you run it, it cuts the data, all you need is to paste.

Sub Din_Enter_in_virgula_Din_Lista_Verticala_in_Lista_Orizontala()

‘ Macro1 Macro


Selection.WholeStory
Selection.Find.ClearFormatting
Selection.Find.Replacement.ClearFormatting
With Selection.Find
.Text = “^p”
.Replacement.Text = “, ”
.Forward = True
.Wrap = wdFindContinue
.Format = False
.MatchCase = False
.MatchWholeWord = False
.MatchWildcards = False
.MatchSoundsLike = False
.MatchAllWordForms = False
End With
Selection.Find.Execute Replace:=wdReplaceAll

Selection.WholeStory
Selection.Find.ClearFormatting
Selection.Find.Replacement.ClearFormatting
With Selection.Find
.Text = “, ^p”
.Replacement.Text = “”
.Forward = True
.Wrap = wdFindContinue
.Format = False
.MatchCase = False
.MatchWholeWord = False
.MatchWildcards = False
.MatchSoundsLike = False
.MatchAllWordForms = False
End With
Selection.Find.Execute Replace:=wdReplaceAll
Selection.Cut

End Sub

You can add a macro to quick launch in Word, and this is how to install macros in Word.

Citește mai departeWord macro to convert from a vertical list to a horizontal list (separated by comma)

Small WordPress tip on categories

WordPress Logo

Let’s say you want to choose some categories for your blog (I wrote in Romanian why you shouldn’t, generally, use tags on WordPress, but, instead, categories – Ce alegi între categorii și etichete pentru articolele WordPress? – Blog de Olivian Breda).

You have three categories:

Category 1

Category 2

Category 3

In my opinion, the best solution is to also have another category,

zzz. Uncategorized

, and have this as a default.

So, when you will post a new article on the blog, you will be forced to pick between categories 1-3.

But, in case you will forget to pick a category, the blog post will automatically be assigned to category “zzz. Uncategorized”.

It will be then easy to see that there’s something wrong, as the category

“zzz. Uncategorized”

, which should have zero articles in it, now has one blog post.

Citește mai departeSmall WordPress tip on categories

How does writing on the blog help?

Iain Merchant - Have you heard of 'Personal Space'!

TV cartoon called G. I. Joe: “Now you know. And knowing is half the battle.”

Just knowing about a thing doesn’t allow you to make some connections.

That’s why I like writing on this blog. It’s actually a very nice activity, I get enthusiastic about it. I enjoy every moment.

On one hand, it helps me structure my mind – if I write in order for others to understand, I have to make the ideas clear to me, first.

On another hand, I can be more open. If I write, I’ll put myself out there. I’m exposed, out in the open, I put my thoughts free for all. Anyone can see how I think.

All-in-all, blogging helps with making connections. And this helps with understanding.

I actually recommend this to others – if you want to know better, teach others.

There’s a learning method called “The Feynman Technique”, which has the following steps for learning:

  1. Pretend to teach a concept you want to learn about to a student in the sixth grade.
  2. Identify gaps in your explanation. Go back to the source material to better understand it.
  3. Organize and simplify.
  4. Transmit (optional).

Although transmitting is optional, I think it helps a lot.

Citește mai departeHow does writing on the blog help?

“Ține-ți mintea în iad și nu deznădăjdui” – Sfântul Siluan Athonitul

Caitlin Tobias - HoPe

“Ține-ți mintea în iad și nu deznădăjdui” – Sfântul Siluan Athonitul

I was there, once, in my life. It wasn’t pleasant. Actually, it was as unpleasant as one bad thing could be.

There’s a book in which a dog goes through pain. When the pain is over, he’s not the same as it once was.

A thing to remember.

Keep the faith, try, focus on the positive, insist.

But the bad things leave a trace.

Is there hope? It sure is:

Rana este locul pe unde intră lumina în tine… – Protosinghel Hrisostom Filipescu

Citește mai departe“Ține-ți mintea în iad și nu deznădăjdui” – Sfântul Siluan Athonitul

Recomandare curs despre fericire: “The Science of Well-Being” by Yale University | Coursera

fizzybeth - cat nap

Vă recomand un curs: “The Science of Well-Being” by Yale University | Coursera.

Dacă aveți timp să lăsați să ruleze în fundal, în timp ce faceți altceva, un curs despre fericire și despre cum să încerci să profiți la maxim de viață, vedeți cursul de mai jos.

De ce mi se pare un curs fundamental? Pentru că fericirea dictează multe lucruri. Cum te raportezi la evenimentele din viața ta, cum alegi să îți petreci timpul liber, cum alegi între multe lucruri.

Este online, durează vreo 19 ore, e în engleză (cu subtitrări în alte limbi).

Îți dă lucruri de făcut și dacă vrei să te uiți la el, și dacă vrei să îl lași să ruleze în fundal.

Teme, exerciții, lucruri de citit.

E un pic deranjant că te pune să faci multe clickuri, chestionare.

Are nota 4.92/5.0 pe site.

E furnizat de Universitatea Yale.

E gratuit, dar nu îmi e clar dacă e permanent sau temporar.

Data de începere văd că se tot schimbă, când m-am înscris eu era altă zi.

Știam, ca principiu, mai multe lucruri din curs, dar niciunul atât de bine aprofundat.

Dacă n-aveți 19 ore de rulat în fundal, puteți citi transcript-ul și uita peste resursele din bibliografie.

The Science of Well-Being by Yale University | Coursera.

In this course you will engage in a series of challenges designed to increase your own happiness and build more productive habits.

via »

Citește mai departeRecomandare curs despre fericire: “The Science of Well-Being” by Yale University | Coursera

Innocence

Peter Schüler - child in time

I’ll say it again and again – I like this quote

“[…] ceea ce contează în viață nu-i niciodată inteligența, ci bunătatea […]. E lucrul cel mai bun pe care îl poate avea cineva în viață.” (Mircea Cărtărescu – via video-ul de aici)

And another one:

This philosophical razor advocates that when presented with competing hypotheses about the same prediction, one should select the solution with the fewest assumptions,[3] and that this is not meant to be a way of choosing between hypotheses that make different predictions. (Occam’s razor – Wikipedia)

Innocence is so cool! Sure, it lacks intelligence, sure, it’s not smart, but a happy heart can be forgiven for the lack of intelligence.

As long as you have a good heart, even though “The road to hell is paved with good intentions”, I think that’s the way to go.

Do good, as good as you can do it, and you’ll be forgiven for the lack of intelligence in making things right.

Citește mai departeInnocence

Sfântul Serafim de Sarov – “Atenție la duhul întristării, căci aceasta dă naștere la toate relele”

corinne glaziou - Happy August

Sfântul Serafim de Sarov: “În mod aparte, pentru a păstra pacea sufletească trebuie evitată acedia și să te străduiești a avea un duh vesel și nu trist. Trebuie să încerci să ieși din această stare cât mai iute cu putință. Atenție la duhul întristării, căci aceasta dă naștere la toate relele.”

I see this happening quite often. Sometimes, I can be irritated by something, and I make poor decisions. It helps to be happy.

You can’t be 100% happy, you can’t laugh or smile all the time.

But the placebos work – if you imagine yourself in a happy state, you’ll tend to actually enter that state.

Trying to be happy will, at the end of the day, make you happy.

Citește mai departeSfântul Serafim de Sarov – “Atenție la duhul întristării, căci aceasta dă naștere la toate relele”