<ul><li> You're building habits all the time.</li><li>Be the architect of your habits, not the victim of them.</li><li>Your results are a lagging measure of your habits.</li><li>There is a mismatch between our ancestors' behaviour instinct to receive instant gratification and our wished behaviours that have to delay gratification.</li><li>Genes don't tell you not to work hard, they tell you where to work hard to embrace your abilities.</li><li>People find pleasure from progress, either from comparing ourselves to others' or to ourselves.</li><li>Fix the inputs, and the outputs will fix themselves.</li></ul>

Key Insights (I)

<ul><li>Goals are for people who care about winning one time. Systems are for people who care about winning again and again.</li><li>You take pride in your habits and they provide proof of the story you tell yourself about your identity.</li><li>Your habits are the solution for the recurring problems you have</li><li>Variable rewards tend to intensify behaviour.</li><li>Environment is the invisible hand that drives our behaviour.</li><li>Contain the damage of failing once by dividing your day in 4 blocks.</li><li>Master the art of showing up.</li></ul>

Key Insights (II)

It increased my knowledge and understanding on habits

James Clear is the author of the New York Times bestseller Atomic Habits. His extensive research into human behavior has helped him identify key components of habit formation and develop the “Four Laws of Behavioral Change.” In this episode, James provides insights into how both good and bad habits are formed, including the influence of genetics, environment, social circles, and more. He points to changes one can make to cultivate more perseverance and discipline and describes the profound impact habits can have when tying them into one’s self-identity. Finally, James breaks down his “Four Laws of Behavioral Change” and how to use them to create new habits, undo bad habits, and make meaningful changes in one’s life.  We discuss:  Why James became deeply interested in habits [1:45]; Viewing habits through an evolutionary lens [6:00]; The power of immediate feedback for behavior change, and why we tend to repeat bad habits [9:15]; The role of genetics and innate predispositions in determining one’s work ethic and success in a given discipline [14:30]; How finding one’s passion can cultivate perseverance and discipline [23:15]; Advantages of creating systems and not just setting goals [29:15]; The power of habits combined with self-identity to induce change [36:30]; How a big environmental change or life event can bring on radical behavioral change [50:30]; The influence of one’s social environment on their habits [54:15]; How and why habits are formed [1:00:30]; How to make or break a habit with the “Four Laws of Behavior Change” [1:09:30]; Practical tips for successful behavioral change—the best strategies when starting out [1:16:15]; Self-forgiveness and getting back on track immediately after slipping up [1:30:30]; Law #1: Make it obvious—strategies for identifying and creating cues to make and break habits [1:39:45]; Law #2: Make it attractive—ways to make a new behavior more attractive [1:47:45]; Law #3: Make it easy—the 2-minute rule [1:58:45]; Law #4: Make it satisfying—rewards and reinforcement [2:03:30]; Advice for helping others to make behavioral changes [2:06:00]; More.  Learn more: https://peterattiamd.com/ Show notes page for this episode: https://peterattiamd.com/jamesclear/   Subscribe to receive exclusive subscriber-only content:  https://peterattiamd.com/subscribe/  Sign up to receive Peter's email newsletter: https://peterattiamd.com/newsletter/  Connect with Peter on Facebook | Twitter | Instagram.

personaldevelopment

Personal Development

health

Health

habits

Habits

problemsolving

Problem Solving

Expert insight on health, performance, longevity, critical thinking, and pursuing excellence. Dr. Peter Attia (Stanford/Hopkins/NIH-trained MD) talks with leaders in their fields.

The Peter Attia Drive

#183 - James Clear: Building & changing habits

On violin, guitar, saxophone, percussion, and keys, the quartet pieces together a carefully arranged mixture of jazz, ambient, folk, and classical minimalism.Seasons change in the mind and the body before they change in the world. Anyone who has felt spring bloom in their hearts on the first false day of sunshine, or been transported to autumns past by the crunch of a stray brown leaf on a late-summer afternoon, knows that climatological reality is not always in sync with our perception of how things should be.

Fuubutsushi (風物詩)


The Japanese word “fuubutsushi” refers to this gap, capturing the feeling of longing for a new season at the first signs of its emergence. After months of life looking like one thing, fuubutsushi marks the moment when you believe it may begin to look like something else.

What's in a Word?

That feeling—not the out-of-time displacement of hope, so much, or the rush of anticipation, but the embodied understanding that things are about to change—suffuses this collaboration between violinist Chris Jusell, guitarist Chaz Prymek, percussionist and keyboardist Matthew Sage, and saxophonist Patrick Shiroishi. All four are prolific composers who have hooked up in various configurations in the past, often playing challenging takes on jazz and ambient music.

Things Change

For Fuubutsushi (風物詩), which was recorded remotely with each musician in a different U.S. state, they piece together soothing bits of jazz, ambient, folk, and classical minimalism with the ease and grace of a group of pals working on a jigsaw puzzle over warm cider. Listening to it can feel a little like relaxing in the home you imagine as you unpack your belongings in a new apartment: Everything is expertly placed and arranged with care.

Minimalism

On violin, guitar, saxophone, percussion, and keys, the quartet pieces together a carefully arranged mixture of jazz, ambient, folk, and classical minimalism.

writing

Reading & Writing

artsandculture

Society, Arts & Culture

Jusell, Prymek, Sage, Shiroishi: Fuubutsushi (風物詩)

People who are conscientious are more careful, efficient and self-disciplined — and they aim for achievement. Conscientiousness is one of the five major aspects of personality, along with agreeableness, extraversion, openness to experience and neuroticism. “Not only do conscientious individuals have better health habits and less risk-taking, but they also travel life pathways toward healthier psychosocial environments – such as more stable jobs and marriages – and may even have a biological predisposition toward good health.”

Care And Discipline Always Offer Rewards.

With discipline and care, one can achieve wonders against all odds.

The personality trait can be changed over the years.

Understand yourself and those around you.

psychology

Psychology

The Personality Trait That Indicates Long Life - PsyBlog

Since no one wants to age, there is a tremendous incentive to prevent, slow down or even reverse it. But all these efforts run into the same obstacle. No one actually knows what aging is or precisely what causes it. On its face, this riddle shouldn’t exist. The universe is subject to entropy, which causes everything, including the universe itself, to run down like a child’s toy whose battery slowly runs down. Biology chimes in with the obvious fact that all higher living things grow old and die.

What is Aging?

But reality changes depending on your viewpoint, and one viewpoint tells us that aging, especially human aging, could be a mistake. First, we need to counter the evidence that living things must grow old and die. This is more easily done than you might suppose. Here’s a thumbnail sketch of the counter-argument against aging.

Reality Changes

· Entropy refers to the dissipation of heat by which warm things grow colder. But those are inanimate things. Life preserves and increases energy. Putting on a coat in winter effectively defeats entropy, and so have all living forms for at least four billion years.· The universe may die a “heat death” as it approaches absolute zero, but in the meantime, complex forms keep arising and surviving. The force that creates them is evolution.· Unique among the living things yet discovered, Homo sapiens can consciously choose to evolve.

Evolution

· Long ago Homo sapiens escaped the prison of Darwinian survival of the fittest by moving in any direction that offers more complexity, creativity, and discovery.As you can see, these are fundamental facts that can be used to approach aging, making it far from inevitable. An ancient Indian scripture declares that “people grow old and die because they see other people grow old and die.”

An Indian Scripture

Since no one wants to age, there is a tremendous incentive to prevent, slow down or even reverse it. But all these efforts run into the same obstacle. No one actually knows what aging is or precisely…

scienceandnature

Science & Nature

What If Aging Is a Mistake?

So, why is the natural world good for us? The biophilia theory suggested that since we evolved in nature, our senses and body rhythms are best suited for that environment. According to biologist E. O. Wilson, there is an “innate emotional affiliation with other living organisms” that makes us calm and comfortable in nature. The sounds, smells, sights are our evolutionary “happy place” where we can rest and rejuvenate. We are deeply tied to a world from where we have strayed. Despite the comforts and safety of the modern world, there is a price to pay for urban living.

Nature, The Ultimate Healer.

It is quite obvious that we will be most comfortable at the place we originated and we finally take abode, i.e. nature.

A doctor explains why he prescribes time outside to his patients.

mindfulness

Mindfulness

mentalhealth

Mental Health

How Nature Helps Us Heal

Many of the nutrients in coffee beans make their way into the finished brewed coffee.A single cup of coffee contains:<ul><li>Riboflavin (vitamin B2): 11% of the Reference Daily Intake (RDI).</li><li>Pantothenic acid (vitamin B5): 6% of the RDI.</li><li>Manganese and potassium: 3% of the RDI.</li><li>Magnesium and niacin (vitamin B3): 2% of the RDI.</li></ul>Though this may not seem like a big deal, most people enjoy several cups per day — allowing these amounts to quickly add up.

Coffee and Nutrients

Naturally occurring polyphenols in both caffeinated and decaffeinated coffee can act as antioxidants to reduce damaging oxidative stress and inflammation of cells. It may have neurological benefits in some people and act as an antidepressant.Caffeine may affect mental states such as increasing alertness and attention, reducing anxiety, and improving mood. However in a few cases of sensitive individuals, higher amounts of caffeine may increase anxiety, restlessness, and insomnia.

Coffee and Depression

In the short term, caffeine can boost the metabolic rate and increase fat burning, but after a while people become tolerant to the effects and it stops working. But even if coffee doesn't make you expend more calories in the long term, there is still a possibility that it blunts appetite and helps you eat less.Keep in mind that a cup of black coffe has almost 0 calories.

Coffee and Calories

Caffeine is a stimulant affecting the central nervous system that can cause different reactions in people. In sensitive individuals, it can irritate the stomach, increase anxiety or a jittery feeling, and disrupt sleep. Although many people appreciate the temporary energy boost after drinking an extra cup of coffee, high amounts of caffeine can cause unwanted heart palpitations in some.

Coffee and Health

Caffeine makes the brain more sensitive to dopamine, but it doesn't actually increase levels of the chemical in the brain. In a 2002 study, scientists at the US National Institute on Drug Abuse gave caffeine to rats and then looked at the key brain structure involved in dependence. They found an increase in dopamine

Coffee and Dopamine

One cup a coffee a day keeps the doctor away!

Coffee lovers around the world who reach for their favorite morning brew probably aren’t thinking about its health benefits or risks.

food

Food

Coffee ☕️ | The Nutrition Source 

Metacognition <a href="https://cft.vanderbilt.edu/guides-sub-pages/metacognition/">involves the scientific study of how </a>the mind can be aware of, and control, its own activity. Understanding how the mind works gives us insight into how we can use it better—an instructional how-to guide tailored to our personal psyches.Decades of empirical studies have shown that metacognition is effective at decreasing <a href="https://www.ncbi.nlm.nih.gov/pubmed/24494136">addictive behaviors </a>and improving <a href="https://www.jstor.org/stable/48516003">emotional well-being </a>. Metacognitive training has demonstrated significant benefits in <a href="https://doi.org/10.3389/fpsyg.2018.02211">therapy </a>, <a href="https://doi.org/10.5539/ies.v11n10p42">education </a>and even <a href="https://www.mdpi.com/2199-8531/4/2/18/htm">business </a>. Particularly effective are the tools for helping people engage with their own thoughts and emotions.

Knowing About Own Mind Helps At Solutions.

One has to know Oneself better first to know about others later. So it is wise to look into own mind to identify opportunities and skills.

communication

Communication

How metacognition—thinking about thinking—can improve the mental-health crisis

It’s not possible to hold onto things forever, and no one was better off by refusing to adapt, to change. <a href="https://www.positivelypositive.com/2021/08/21/healing-through-change/">People are meant to evolve, </a>constantly. <a href="https://www.positivelypositive.com/2021/04/14/change-begins-with-an-intention/">You’re always supposed to be learning </a>, and changing, and becoming a more beautiful soul.  To adapt, to you need to allow yourself time and space, and to prioritize your own well being. To become a newer, better you, you first have to get comfortable with the idea of letting things go, actually let them go, and trust that incredible new things will come when the time is right.  Life is meant to be a cycle.

Change... Is A Changeless Law.

It's only 'change',  which enables and invites more prospects for growth and longevity.

motivationandinspiration

Motivation & Inspiration

Fall Into Change

Good relationships are important for your mental wellbeing. They can:<ul><li>help you to build a sense of belonging and self-worth</li><li>give you an opportunity to share positive experiences</li><li>provide emotional support and allow you to support others.</li></ul>

1. Connect with other people

Being active is not only great for your physical health and fitness. Evidence also shows it can also improve your mental wellbeing .

2. Be physically active

Research shows that learning new skills can also improve your mental wellbeing by:<ul><li>boosting self-confidence and <a href="https://www.nhs.uk/mental-health/self-help/tips-and-support/raise-low-self-esteem/">raising self-esteem </a></li><li>helping you to build a sense of purpose</li><li>helping you to connect with others</li></ul>Even if you feel like you do not have enough time, or you may not need to learn new things, there are lots of different ways to bring learning into your life.

3. Learn new skills

Research suggests that acts of giving and kindness can help improve your mental wellbeing by:<ul><li>creating positive feelings and a sense of reward</li><li>giving you a feeling of purpose and self-worth</li><li>helping you connect with other people</li></ul>It could be small acts of kindness towards other people, or larger ones like volunteering in your local community.

4. Give to others

Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you.Some people call this awareness "mindfulness". Mindfulness can help you enjoy life more and understand yourself better. It can positively change the way you feel about life and how you approach challenges.

5. Pay attention to the present moment (mindfulness)

Read about 5 steps you can take to improve your mental health and wellbeing

loveandrelationships

Love & Relationships

5 steps to mental wellbeing

Cacao Beans are Seeds of a Tree called the Theobroma cacao Tree.To simplify Cacao refers to the raw, fermented, unRoasted product. Cocoa refers generally to proceeded SubProducts of chocolate production ; i.e. powder and butter obtainted after roasting and extraction.

Cacao Or Cocoa? 

Cacao is extracted from the Theobroma cacao seeds : Cacao Beans (Fèves in FR). These seeds are contained inside Pods (Gousse) and surrounded into a sticky organic matrix.

Organic Origin Of Cacao

<ol><li>Fermentation : raw humid beans are fermented by yeasts and other microbes.</li><li>Drying - Séchage : Several days later the product is called Cacao and available for chocolate makers.</li><li>Roasting - Torréfaction : Unless a raw product is desired. From this step Roasted cacao Beans are called Cocoa.</li><li>Crushing : Produces nibs, small pieces of cacao Beans.</li><li>Grinding : Produces a liquor, separated into Cocoa Butter (50%) and Cocoa Powder (50%). Pressure is required for separation. </li></ol>

Cacao / Cocoa Production Process 

There’s not complete agreement on when to use the terms cacao and cocoa respectively.Makers of raw (unroasted) or less processed cacao bean products often use the word cacao rather than cocoa, which may imply that they’re more natural & healthy products.In a Nutshell :<ul><li>Cocoa ~ Processed </li><li>Cacao ~ Raw</li></ul>

Choosing The Correct Appellation

Gifts from Nature are immense. Healing our bodies through food is one of the most ancien knowledge of Humanity. As an Agronomist I am as fascinated as grateful for the wonders mother Earth is providing us.

If you buy chocolate, you’ve likely noticed that some packages say they contain cacao while others say cocoa. This article tells you the difference between cacao and cocoa and which one's healthier.

philosophy

Philosophy

Cacao vs Cocoa: What's the Difference?

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