Video Games, Process, & Success Dependence – How to Set Better Goals

Europa Univeralis IV Starting Screen

Europa Universalis IV players are often good examples of process driven individuals.

In general, people tend to fall into one of two categories in their approach to accomplishing a task. Either they’re result driven, or they’re process driven.

In my experience, of these two the process driven people tend to have more long term success when it comes to achieving the more difficult tasks. It seems to take far less willpower, or mental fortitude if you want to call it that, to tackle more difficult goals for those who are strongly process driven compared to those who are strongly result driven.

So how can we use that observation to help us set better goals, even if we naturally tend toward a result focus?

Result vs. Process in Video Games

The easiest way, for me anyway as a gamer, to demonstrate the two types of people is to look at the behaviors and attitudes of common players of two games.

On one hand you have players of a game like Awesomenauts (feel free to sub DOTA2 in here if you like, I just wanted to give Awesomenauts a shout out because I enjoy it). Awesomenauts players tend to be very strongly results focused. The game itself lends itself to this attitude – it’s a MOBA (multiplayer online battle arena) and, like traditional sports, your objective is to defeat the other team in a clearly defined manner.

You will frequently see players have severe meltdowns if it looks like they’re going to lose. The rage quit (abandoning the game in a fury because it doesn’t look like you’re going to win for you non-video game folk) is a semi-common occurrence, even though there are penalties built in to discourage it. Players can behave like irrational, whiny children who aren’t getting their way if it looks like they aren’t going to be victorious.

This attitude I thinks stems from, or is at least bolstered by, the game’s subconscious push for people to be results driven. Players fall into a myopic obsession with winning, with the result of the game, and as a result cannot enjoy the experience of playing unless they win, or feel like they’ll win. All that matters to them is the outcome.

Contrast that with players of some of Paradox’s grand strategy games like Crusader Kings II or Europa Universalis IV (EU4).

These games have no real win condition. Sure, you can try to conquer the entire globe, and there are ‘points’ so you could argue the objective the game sets for you is to get the most of them but it’s downplayed so much as to be essentially arbitrary.

Even in multiplayer EU4 players are essentially expected to create their own personal goals and ‘win’ conditions. I’ve noticed this structure seems to make people much more process focused. You won’t often see people rage quitting an EU4 game because ‘winning’ is a concept so divested from the core game and determinant on the whims of the player it would be foolish. EU4 players care more about the experience of playing, or the process of it, than they do about winning. Regardless of the result, they enjoy the process.

Before I get any hate mail from Awesomenauts players these are generalizations. Not every Awesomenauts player is a petulant child and not every EU4 player is a refined statesperson – but by looking at these generalizations we can see things that apply to tasks outside of gaming.

Are You Sabotaging Yourself by Being Too Results Focused

For a lot of people, their instinctive approach to goals is one falling much closer to the results focused manner the Awesomenauts players we discussed above approach their game.

It may be an endemic issue to U.S. culture, but a lot of people feel pushed to get results no matter what. They put the end result first, and approach things with that attitude of staking everything on ‘winning’ or accomplishing their goal. This can be a strong motivating factor, which is definitely a positive aspect, but it also ties the emotional payout of the experience into a very singular, specific factor.

That obsession with winning increases the reward payout of achieving the win condition – meeting your goal – but it also proportionately increases the emotional pain of not achieving the win condition – of failing to meet your goal.

In other words the more you conflate achieving your goal with being the most important best feeling thing in the world, the more failing to achieve it seems like the worst thing ever.

If you have the idea of losing tied to this strong emotional idea of pain, failure, and disappointment it’s easy to bail rather than risk experiencing that. That’s why rage quitting happens. It’s less painful emotionally to say, “Fuck this, if I can’t win I’m going home and taking my ball with me,” than to actually experience that loss. It’s an issue of pain avoidance, which is a very, very strongly wired an impulse in living things.

So why does that matter for my goals?

Let’s take fitness as an example. Partly because it’s common, partly because the societal connotations of pain & struggle being necessary for weight loss already tint it with the specter of pain avoidance.

Suppose you want to lose 15 pounds. You get really pumped about your goal. You’re seriously going to do it this time. You’re pumped. You are entirely and completely invested emotionally in that goal of being 15 pounds lighter.

Now suppose you’re three weeks in and, for whatever reason – a few too many drinks out with friends, general weight fluctuations, getting sick and missing some workouts, whatever, you hop on the scale and you’re back up five or six pounds. Maybe even back to where you started. It’s at this point that you’re most likely to throw in the towel, maybe not even consciously, but when your success is so strongly tied to reaching that goal and you see yourself sliding in the wrong direction that little voice that says, “Dude, just eat the pizza. Go get a box of doughnuts too. It’ll be fine,” gets a lot louder.

The same applies to your actual workouts – if all you’re focused on is the result, not seeing tangible progress destroys your motivation. If you look like you’re going to fail, it’s easier to just quit. Even though quitting’s the best way to guarantee failure.

Compare this with someone who has a purely process focused attitude toward fitness.

This person does it for a love of doing it, rather than solely to achieve an end result. To quote Gerald, “The journey is the destination, man.” Like the EU4 players they don’t care about what happens in the end, win or lose they’re there because they derive their fun from the process.

Ironically here the person who is less directly focused on and invested in that specific goal, losing 15 pounds for example, is the one who would have the easier time reaching it. If you stick to your macros and lift because you want to lift, because you have fun doing it, you’re not going to self-sabotage and quit like the person who slogs through it because they want that end result.

Developing Process Driven Goals

Shifting your focus to process driven goals instead of success dependent ones isn’t that hard externally – it’s a fairly simple process to rework outcome driven goals into process driven ones – but it can be extremely hard to change your mindset to embrace process driven goals more naturally.

The first step in changing a results driven goal into a process driven one is to figure out what processes are going to be most instrumental in making progress toward the result driven goal itself. We’ll go back to fitness as our example again.

If your outcome focused goal is to lose 15 pounds, a piece of the process to achieve that goal may be lifting weights three times per week. That process then becomes your goal – instead of setting out to ‘lose 15 pounds’ you set out to ‘lift three times per week’.

I’ll note here though that one of the finer points of this process is also asking yourself, “What can I do that falls into that category of helpful processes that I also enjoy?”

If you despise lifting weights, then just changing your focus to being process driven may not be enough if the process you choose is lifting weights. You may be better off making your process goal ‘swim three times per week’ or something like that which you particularly enjoy.

It can be very hard to change a long standing opinion on something. While you can grow to enjoy an activity you currently despise, it’s often a grueling process. It’s much easier to figure out something you enjoy that also helps you progress toward your goal than it is to learn to love an activity that you dislike.

In the end, that becomes the crux of it. Once you can find an activity related to your goal that you can wake up in the morning and think, “I really can’t wait to go X,” rather than “Ugh, I have to go Y again,” the easier and more quickly you’ll achieve those goals.

Do you have any suggestions on how to become more process driven or get away from outcome oriented goal setting? Share them with us in the comments!

GoBadass: A Guide to GoRuck, the Toughest Day of Your Life

Road to Epic GoRuck - Carrying a Telephone Pole around Cincinnati

What, never carried a telephone pole around?

If you’ve done obstacle course races you might have heard of GoRucks before, but if not then allow me to summarize it for you: it’s the most rewarding, tiring, mentally tough fitness-y “event” you’ll ever do.

It’s torture, but it’s so much fun. You may find yourself with your face nose-deep in a stranger’s rear-end, but by the end of the day you’ll be friends and comrades. You’ll be dirty, ache all over, and have sores on your feet, but a huge grin on your face. It’s hard but will teach you more about yourself in one day than you’ll learn in a year.

What’s a GoRuck?

GoRucks are tough to describe briefly as there are different levels of difficulty, secrecy, and not much else out there like them.

GoRuck was founded by a Green Beret Veteran who wanted to be a voice for good, employ Special Operations veterans, and build a bridge between the military and civilians. The result was a company that makes military-grade rucksacks and holds events geared to mimic special ops training.

I could compare a GoRuck to an obstacle course race (OCR) – except that a GoRuck is not a race, there are no obstacles and, unlike a normal race, there are physical challenges. Also you’ll have a rucksack with bricks in it. Lastly, you won’t be competing against anyone except perhaps yourself – you’ll be a part of a 20-30 person team that you’ll look after and who will look after you.

There are a few different levels of GoRuck as mentioned: Light, Challenge, Heavy, and Selection. There are also some specialized Expedition events, but I’ll cover these a bit more in depth soon. Each event is led by the team cadre, a Special Ops veteran flown into each city just for the event. Unlike with obstacle course races, every GoRuck event is unique and it’s entirely possible that the cadre will make it up as they go. The uncertainty about what you’ll be doing is part of the experience and appeal.

Differences Between GoRuck Events

As mentioned, the main types of GoRuck event are the Light, Challenge, Heavy, and Selection. It’s easiest to lay out the differences in a table, so have a table!

Event Length Distance Pack Weight Avg. Pass Rate
Light 4-5 hours 7-10 miles <150# = 2 bricks (~10lb);
>150# = 4 bricks (~20lb)
99%
Challenge 10-12 hours 15-20 miles <150# = 4 bricks (~20lb);
>150# = 6 bricks (~30lb)
94%
Heavy 24+ hours 40+ miles <150# = 25lb;
>150# = 25lb
50%
Selection 48+ hours 80+ miles 45# <5%

If you can complete a 5k OCR, you can do a GoRuck Light. You might not have a good time, but you’ll be able to do it. From there they go up in difficulty. Someone who does regular strength and cardiovascular training could likely do a Challenge as well.

While I have yet to do a Heavy or Selection (though I plan to somewhere between 2015-16), I think the pass rates speak for themselves: they are difficult and you cannot expect to succeed without dedicated training.

You must weigh your ruck down for each event, and you can use bricks (~4-6lb each on average) or sandbags. I highly recommend going for bricks over sandbags as sandbags get heavier when wet, and you will get wet. Make sure you wrap the bricks in duct tape beforehand and write your name and phone number on them. Labeling them is important if you decide to throw them away after the event – so they aren’t mistaken for bombs or anything.

If you are in the Light or Challenge, you’ll have your pack visually inspected by the Cadre, however for the Heavy and Selections they may bring a scale to check the weight of your ruck.

Not having the proper amount of weight in your pack is an immediate dismissal from the event.

Beyond the main events (called “Good Livin’”), they also have Expeditions, scavenger hunts, a 5k, and firearms training events. The Expeditions include GoRuck Ascent (mountaineering, climbing, navigation, survival training, and wilderness medicine), GoRuck Beached (learn amphibious skills and practice in missions), GoRuck Navigator (route planning, map reading, compass & gps skills, and survival skills), and finally GoRuck Trek (learn spycraft and mission planning skills, then practice in a mock mission.)

Road to Epic GoRuck - Crossing the Ohio River into Kentucky

You’ll get lots of stares, cheers, people stopping to ask questions then calling you crazy. You’ll feel crazy.

What to Expect

Each event is different, however there are some basic things that are common. Usually, they are laid out as a main objective (get from A to B), with military-inspired challenges to test your teamwork and physical and mental fortitude. You’ll get uncomfortably close to strangers, receive and/or give aid, hike a lot, carry a lot of things, challenged and exhausted in every possible way, and be smiling when it’s all over.

Without going into too much detail, some of the challenges in GoRucks I have done are: Lots of the famous log carrying along with challenges that tested our navigational, teamwork, strength, strength endurance, memory, focus, planning, mindfulness, foraging and observational skills.

You’ll do things you don’t want to do, but have to do for the mission. For instance, we had to army crawl (real army crawling where your head and ass are down, not this bullshit) while being mindful of precious objects we had to protect in a park field where lovely dog owners had carelessly left their dogs’ feces for us to avoid crawling through (spoiler alert: not everyone could avoid it.)

Likely you’ll find a log or telephone pole to carry, but each event also requires that the team carries a weight (weight of item varies upon event), an American Flag, and a GoRuck flag.

Expect to be gawked at by onlookers curious what you are doing and what on earth would possess you to do it.

You can train for the physical aspects, and should, however your mental game is going to make or break the event for you. If you are tired or off, you’re going to have a bad time. If you try to cheat or be lazy, you’re going to have a bad time (and likely get sent home – yes, if you are not a team player or are not completing challenges as instructed the Cadre can decide you’re out.) If you are mentally tough, you’ll succeed. If you are weak-willed a GoRuck will break you.

There will be times when you want to quit, when your body aches and your thoughts are fuzzy, but you’ll have to convince yourself to push forward, to keep going. Everyone starts out doe-eyed and eager, however a few hours in everyone will be tired and their true colors will be visible. Are you going to be the person who gives up? Who complains the whole time and drags everyone down?

You can sort of train mental toughness by pushing yourself outside of your comfort zone to the edge of your limits, physically and mentally. The more you do it, the more your limits increase and the harder you have to work to hit them.

Most of all, expect to be a part of the team. You’ll move as a team, complete challenges as a team, and finish as a team. A lot of the challenges will require teamwork to complete and if someone is injured or requires aid it is expected other team members help them. This could be carrying an injured teammate, offering to carry extra rucks if you are unable to help carry the log or if someone is near extreme exhaustion, sharing water, so on and so forth.

The prize for completion? Honor, a patch, and new friends.

What to Take

GoRuck has a list of required and suggested options for each event, however I have a personal packing list I’ll share to help give you ideas. A good thing to keep in mind is that you will be carrying this stuff for several hours – do not pack any more than necessary.

  • Bricks – Obviously, however I have a couple additional suggestions. Duct-tape them, but then also duct tape them together and wrap them in some easy-to-quickly unwrap bubble wrap for comfort. Find some way to secure them and to keep them up high in the pack with something a foam yoga block underneath them. Having them wrapped in bubble wrap, secured and high up on your back distributes the weight more evenly and prevents them from jumbling around and having a corner poke you, or having them slap against your lower back and wears you out less quickly.
  • Sunscreen – If your event is during the daytime this should be a no-brainer.
  • Gloves – Optional, but highly recommended so you don’t get torn up hands (and before anyone with a “tough guy” attitude comes in here, it’s not cool to get broken glass shoved into your hand.)
  • LOTS OF WATER – Bring a huge water bladder, and additional sources of liquid refreshment. During one of my rucks, a team member’s water bladder cap broke and they lost all their water and another ran out from drinking it all up too quickly – lucky for both of them I brought four bottles and was more than happy to share.
  • Carabiner – This will come in handy if some part of your ruck breaks, which is a high possibility. If doing the Heavy or Selection, a carabiner rated for holding your weight is required.
  • A Properly Fitted Ruck – It’s tempting to get a huge Ruck or to get a very small one, however I highly suggest you try multiples to find the perfect one for you. Too big and it will be a burden (I used one too large and suffered by getting hit in the chin multiple times doing crab-walks with it on backwards), too small and it wont fit everything required. You’ll also need to experiment with the straps to make sure it won’t wear on your lower back and will cause minimal shoulder pain.
  • Reflective Tape - This is required to be on your ruck and/or on your person at all times. This was previously suggested, however is now absolutely required after a Rucker lost his life during a nighttime event. Safety is not a joke.
  • Headlamp & batteries – Required for nighttime events and just flat out handy.
  • Pre-packaged snacks – I specify pre-packaged for ease of access and storage, however a friend of mine took Ziplock bag filled with 2 lbs of bacon she cooked and was more than happy with it. In each event, you’ll have opportunities to sneak in a bite to eat if necessary and considering how active you will be you will want to. I am personally a big fan of Clif energy & protein bars, but bring whatever you enjoy and will be easy to eat. Candy bars are not uncommon.
  • Cash, ID (in a plastic bag and/or cards) – You’ll need cab fare in case you decide to bail or if you get booted, but also if your cadre is nice and allows you a break to buy extra water/snacks this will come in handy (also: you can buy a meal with your comrades afterward.)
  • Comfortable Shoes, Socks, and Extra Socks – For the Light and Challenge you can get away with wearing sports shoes, however it is highly suggested (and required for the Heavy and Selection) you purchase a comfortable pair of boots with ankle support. Thick socks to help prevent wear on your feet are also important – arguments have broken out over the best pair of socks for GoRucks, so I’ll leave that up to you.
  • A Friend – Everything’s better with a friend isn’t it? While you will get close to your team mates and encourage each other to push forward, having at least one person you know will be an added source of camaraderie and encouragement.
Road to Epic GoRuck - Kissing the Ohio River

You have to be prepared for whatever is thrown at you. Including doing push ups in a polluted river full of broken glass and metal.

Training

GoRucks will require a lot of low, steady-state endurance, strength, strength endurance, and possibly periods of sprinting or brief running. You’ll have to build a plan you find sustainable and enjoyable, however I have these few suggestions:

2x per week: Strength Training – I suggest picking or building a weightlifting routine that focuses on increasing overall strength.
2x per week: Cardio – Running is your best bet here, building up to a 5k is more than enough for a Light and Challenge. Because GoRuck’s are varied, vary your workouts too and do HIIT sprints and hill sprints, too. Alternatively, you can also do lightly-weighted exercises for intensity/time (example: front squats with dumbbells or a lightly weighted barbell for 20 reps for 5 sets, or for a set time.)
1x per week: Practice ruck with pack-weighted exercises – Set a pack weight, distance to walk and exercises to do during the walk and increase all variables as able to. For example, you could do a 5 mile walk with a backback weighted to 10lbs hitting up the park on your way. While at the park practice army crawls, bear crawls, crab walks, push-ups and squats, hill sprints, and planks. After you’re done, continue your walk until you get back to your starting point. Other good ideas: sandbag carrys, farmer’s walks, wood chops/sledge hammers, sled pulls, box jumps, and burpees.

How long you’ll need to train beforehand will depend on your current physical state and how badly you want to rock the ruck. If you just want to pass the Light and are average health-wise, a 6 week training plan should be more than enough. If you want to thrive, I’d suggest a bit longer.

Just remember to start small and build up as your body allows, and value your rest days.

There are no requirements for each event, save for the Selection, and no way to predict exactly what you’ll need to be able to do, so this plan is just to give you a general idea of things to think about when building your own training plan.

The pre-requisites for the Selection are (and you will be tested on them during the event, if you fail at any one of them you will be dismissed):
– 2 minutes to complete a minimum of 55 push-ups sans-ruck
– 2 minutes to complete a minimum of 65 sit-ups sans-ruck
– 5 mile run within 40 minutes sans-ruck
– 12 mile run with ruck within 3 hours and 30 minutes. Ruck must weigh 45lbs at all times, not including water and food.

Why you Should do a GoRuck

At the beginning of my first ruck I was all-smiles and eager to take on whatever challenges thrown my way. By the middle, I was repeating affirmations and encouraging “Don’t give up! You’ve got this!” statements in my head and trying to ignore the “Why did you sign up for this?! This is horrible!”, and by the end I was banged up and tired. However, I gained an overwhelming sense of accomplishment and perspective. Possibly AIDS too – the Ohio river is polluted and full of litter folks, and doing burpees in it is not exactly advisable.

I’m sure by this point many of you reading this are thinking “Why the hell would I put myself through that kind of misery? Why would you want to ache, carry telephone poles around town, torture yourself in a dirty river, and drag your face through dog poo?! And you PAID FOR IT!”

Well, because it’s fun. Because the satisfaction and sense of accomplishment from the experience cannot be described. As you do more rucks, even repeating levels, the mental devils still come back and you will still have to push yourself. No matter what you will get scraped, bruised and exhausted.

But it is worth it.

One could also argue why you’d do an OCR, marathon, or triathlon, and the reasons are really simple: they are fun, incredible experiences that push you to your mental and physical limits. They are excellent ways to stay healthy and fit doing a challenging activity you enjoy.

Road to Epic GoRuck - Group Picture

Being finished is a relief but you’ll also find yourself wanting more – the endorphin high and immense feelings of accomplishment are addicting.

Are you up for the challenge?

Get out there and do a GoRuck! If you’ve already done one, what did you think of it? Share your experience and training ideas in the comments below!

Lessons from the Routines of Famous Creators

I’m a big believer in routine. I think that a lot of what contributes to determining whether a person succeeds or fails in their endeavors is whether or not they have a routine in place – a system – that acts as a benefit or detriment to their progress.

So I was excited to find this visualization of the daily routines of 25 famously creative individuals by Podio and the one below from Infograph We Trust. Let’s take a look and see what learn from them.

Sleep

I’ve said before, sleep is super important.

When we look at the 25 people in question the average amount of time spent per day sleeping was 7.65 hours. Of course, this is a mean and of a relatively small sample size at that so take from it what you will. Within those 25 we have a few outliers such as poor Voltaire clocking in at only four hours of sleep per day and Mozart with a meager five. On the other end of the spectrum is Balzac with around ten hours of sleep per night.

Overall though the majority fall between the seven and eight hour range. This follow pretty closely with the current general guidelines on how much sleep is considered healthy. Stepping outside the chart itself, you’ll notice a mild correlation between amount of sleep daily and lifespan – not to say this implies causation, but it’s interesting nonetheless.

An important thing to take away from this for me is that to be a successfully creative it isn’t necessary to deprive yourself of sleep in the name of overzealous production. In fact, it would seem if given the option of spending more time on sleep or more time on creative work itself the individuals here at least were better off getting extra sleep rather than putting in more work hours.

Quality beats quantity here, and sufficient sleep appears to be an important factor in keeping to a high standard of quality.

I’d also like to note that five of our twenty five here were nappers, depending on whether you include poor insomniac Kafka or not. Napping doesn’t mean you’re lazy, and can actually be a big help in boosting your productivity and creativity.

Creative Work Habits

Our sample twenty five here don’t follow any apparent pattern of when they favored creative work. Some worked in the mornings immediately after waking, some worked late at night and others worked in little intermittent spurts throughout the entire day. Don’t assume just because some people say it’s better to do creative work in the mornings or evenings that it’s true for you. Experiment and find what works best for you then schedule your work times for when you feel most creative or engaged.

Another thing of note is that, with the exception of Kant and his hour or so of creative work a day, the majority of the twenty five in the graphic made their creative work a priority. It wasn’t just some extra thing tacked on to their day, it was clearly a major focus for each of them.

I don’t think this means that there’s any kind of magic number of work hours you have to put in on your creative endeavors, but I do think it’s strongly indicative that all these individuals were passionate about their creative work. It was a defining part of their lives, and they treated it as such. In other words, don’t phone things in.

While most of these individuals lived during times when the modern concept of exercise was essentially unheard of, it’s interesting how many of them included something that could be categorized as exercise very near to when they routinely engaged in their creative work. At least fourteen of them enjoyed going for walks around when they were trying to be their most creative.

If you’re feeling stuck or uncreative, try taking a short walk and letting our mind wander then coming back to things.

Leisure Time

It stands out to me that the majority of these twenty five creative individuals, though they clearly considered their creative work time an integral part of their day, weren’t chained to their desk/easel/piano/whatever.

For nearly all of them their leisure time either matches or exceeds their creative time. Being fair, this does include listed mealtimes and everyone has to eat, but it’s still telling that even the most creative people around are still able to get plenty of time to relax and de-stress.

For those on the list with day jobs in addition to their creative work, there always seems to be at least a small buffer of leisure time before they get into the creative stuff.

I can relate to that personally. I can never go from training a client or teaching a class straight into creative work like writing, I always like to have at least a little chill out time in between as a buffer. Keep that in mind if you feel like you have to go right from your other work into that creative project you’ve been working on – you’ll probably be better off if you take a little break in-between to recharge.

24 Hours

Out of everything, the most helpful thing to me in seeing so many famous creative individuals’ daily routines all together is that it’s a convenient reminder that we all get twenty four hours in a day.

Successful people and absolute failures alike each get the same amount of time everyday – the important variable is how that time is spent.

Hopefully if nothing else this has inspired you to take a look at your own daily routine to see if there are any areas where you can make adjustments to improve your creativity or well-being. If anything jumps out at you from these graphics, or you have a particular area in your daily routine you’ve recently changed and want to share it with everyone, leave a comment!

Photo Credit: Podio, Infographic We Trust

How Mindful Meditation is a Workout for Your Brain

Meditation

You don’t need to be a monk to meditate, nor do you need a huge time commitment.

For the longest time the idea of meditation always conjured up images monks sitting cross-legged on mountaintops, cliffs, under waterfalls or some similar wilderness space all while being completely silent for hours on end. I thought it was a spiritual thing and the benefits were all just myths or pseudoscience.
However a growing body of studies caused me to take a second look at it and since experimenting with it personally, I highly recommend everyone give it a try.

What Is Meditation

There’s several different ways to meditate, however most of the scientific research focuses on mindful meditation, or Zazen (literally: seated meditation.) As such, that’s what we’re going to focus on in this article.

In mindful meditation, you focus on one specific thing – it could be a sensation or your breathing. The point is to focus on this one thing and when you catch your mind wandering, you gently bring it back to that focal point.

We train our bodies in a gym – doing reps to increase our strength and cardio to improve heart health. Meditation is like going to the gym, but for your brain. Unlike a gym, it’s cheaper and doesn’t require any fancy clothes and doesn’t have any potential for worrying about how you look in front of others.

Zazen is not so much about spirituality as much as it is about training your concentration and attention – the ability to be present, quiet your mind and focus on one thing.

Our brains have to process a lot of information – this information is like confetti being released from a ceiling and you are your brain trying to grasp on to each of them. Our attention is everywhere and it decreases our focus, productivity and increases our stress levels. With meditation, we learn to slow down and control that flow of information.

Meditation Works by Literally Changing Your Brain

Technology has enabled scientists to get a better understanding of what happens in our brains when we meditate and how it affects our brains. Thus far have been absolutely fascinating.

Using fMRI scans one of the biggest things scientists have learned is that it causes a decrease in beta waves, meaning our brains stop or slow down processing information.

In addition to controlling the flow of information, it also increases gray matter which has a huge impact on our lives, as I’ll describe below.

What Does This Mean For You?

Increased Focus

During mindful meditation, we are practicing holding on to a singular focus and bringing it back when our mind drifts – this practice enables us to be better at focusing even when we are not meditating.

Decreased Anxiety

This was a huge one for me, as I am prone to trouble with anxiety. Consistent meditation loosens the connections of particular neural pathways in the prefrontal cortex – commonly called the “me center.” This part of the brain processes information relating to ourselves and our experiences.

Typically, the neural pathways from bodily sensation and fear centers to the Me Center are strong – when you experience a negative or upsetting situation a reaction is triggered in your Me Center that makes you feel scared or under attack.

Meditation loosens these connections, meaning our reactions are more toned down and under control. Something
that would have previously lit up the Me Center would barely register.

As this connection is weakened, the connection in our Assessment Center is simultaneously strengthened. So, when we encounter a scary situation, rather than being gripped by fear and anxiety we are able to calmly and rationally assess the situation.

Decreased Stress

Meditation also helps reduce stress – part to lowering anxiety, but also in part by helping us perform while under pressure.

Increased Memory

One of the more fascinating discoveries is that meditation can help improve memory recall. Multiple studies have found that those who meditated were able to focus and remember facts better than those who did not.

Increased Gray Matter

Meditation has also been linked to increased gray matter in the hippocampus and frontal areas of the brain. More gray matter can lead to more positive emotions, longer lasting emotional stability, less stress, and heightened focus. Even ore, it’s linked to diminished age-related effects on gray matter and reduces the decline of our cognitive functioning. How cool is that?

Not enough for you? How about increased creativity, lowered blood pressure, reduced pain, increased compassion, confidence, well-being and overall quality of life. If you suffer from anxiety or depression meditation is one of the most powerful things you can do to help.

Meditation is not a cure-all for every ailment, however it is incredibly beneficial. So why not give it a shot?

How to Meditate

In order to glean the highest benefits of meditation, you need to integrate it into your lifestyle. You’ll benefit from just two minutes a day, or if you are ready to jump into it, meditate for between 10 to 30 minutes.
You can go it by yourself, or you can use an app to help. I’ll explain both ways for you here:

On your own

  • Find a comfortable, quiet place and sit. You can sit on the floor or in a chair – whichever doesn’t matter. As long as your back is straight, you are comfortable and there will be no or limited distractions.
  • Rest your hands on your thighs or rest them together in your lap.
  • Close your eyes, and take a few slow, deep breaths. Notice any sensations you feel – the sensation of your back against the chair, your feet on the floor, the weight of your body on the cushion. Notice your muscles in your face, shoulders, stomach, and legs. Don’t try to change anything, just notice it.
  • Take another deep breath and relax your facial muscles. With another breath, relax your shoulders. Go on from head to toes.
  • Just breathe. Focus on your breaths, flowing in and out. The only thing going on in your mind should be “breathe in, Breathe out. Breathe in, breathe out.” Count your breaths up to ten, and then restart.
  • It wont take long for your mind to drift, to start thinking about the things you have to do today or anything that troubles you or excites you. This is natural. Acknowledge it, don’t chastise yourself over it and bring your focus back to your breath. Pick up where you left off.
  • At the end of your meditation (you can set up a timer) take a final breath, and bring your attention back to the room. Notice how you feel now. Slowly open your eyes.

As you progress, this process will become a lot easier. After a couple of weeks meditation you’ll begin to reap the benefits – a sense of calm and control, increased focus and less stress, among the many others.

When you meditate is up to you, however I highly suggest making it a part of your morning routine. I like to call it my start-up process. I have found that doing it first thing assists in feeling calm and focused throughout the day. However, you can also meditate before bed or midday – and you should if you are feeling particularly stressed. Just take a ten minute break to meditate.

Meditation with Apps

Calm

Calm is my favorite app for meditating. With it you have two options: guided meditation or a timer and doing it yourself. Two of the sets of guided meditation are free, while the rest are accessible for between $0.83-$1.66 per month.

The major benefits to Calm for me are the background white-noise options – you can listen to babbling brooks, a sunny meadow, or rain on leaves. I’ve found personally that having some form of white-noise while I meditate helps me keep that singular focus.

Calm App

Calm’s main screen.

Calm App

Calm’s Guided Meditations.

Additionally, you can choose the noise to signal the end of your session from a pre-set selection. I like them because most of them are non-jarring noises like a singing bowl or harp. Or, you can have no noise set.

Furthermore, Calm logs your sessions and helps keep you motivated.

Breathe

Breathe is a little bit different from Calm in that before you get to the meditation it forces you to take note of your current state by asking you some questions such as how you are feeling mentally and physically, and what words you’d use to describe them. From this, it offers up suggestions for guided meditations or you can go it yourself with just a timer.

Additionally, it has options to help teach you how to meditate, a list of guided meditations if you’d like to skip straight to one, and to see your progress.

Breathe App.

Breathe’s Main Screen.

Breathe App.

Breathe also teaches how meditation works.

Honorable mention: Headspace.

Headspace is also a cute little app that also teaches you about meditation and how to meditate. I like the app, however I feel that its use is stunted – your only option is to use the first 10 guided meditation sessions before you have to pay for more. There’s no option for “just meditate _ minutes.” However, if you like it the full version is not expensive at all.

Challenge

So here we challenge you to try meditation for just one month. Using the setup below, make this a part of your lifestyle by implementing it small chunk by small chunk:

  • Week 1: Meditate just one minute every day.
    Commit to just sitting down and taking one minute out of your day to meditate. Just one minute. You can do that, right?
  • Week 2: Meditate 5 minutes every day.
    Now that you made it through a week of one minute, time to increase the work. Try for just five minutes each day.
  • Week 3: Meditate 10 minutes every day.
    Again, if you made it five, you can do ten.
  • Week 4: Meditate 15 minutes every day.

Note and observe any differences you felt before and after meditation.

If you take up the challenge, come back and tell us how you felt in the comments below! If you are a seasoned veteran, we invite you to share your thoughts and tips as well.

Photo Credit: Sebastien Wiertz

Dominate Your Year with the Epic Annual Review Guide

Epic Annual Review Guide Cover

Cover of The Epic Annual Review Guide

New Years is coming up quickly and it’s that time of the year again that people begin making resolutions and goals to make themselves and their lives better. While I support people making goals and changes for the better, more often than not their efforts fail.

It’s common for folks to say “This year I’m going to get fit!” or some similar type of goal. On January 1st they get a gym membership and are excellent at keeping to their schedule for the first couple weeks, possibly even a month or two, but by March most of them have lost sight of their goals and are paying the gym for a membership they don’t use.

I used to be one of those people. There’s no shame in it.

But I wanted to be better – I was sick of the failures and tired of restarting the same goal over and over. After a lot of research and stumbling upon some awesome products, we’ve developed our own system for setting and attaining goals. One based on our research that looks at the big picture and breaks it down into a system to dominate life and goals.

The Annual Review: Our Goals, Productivity, and Habits System

What is an annual review? It’s a process of looking over the previous year and examining successes and failures, setting new big goals, and then planning the upcoming year taking into account the lessons learned. However, we like to take it one step further.

It’s not a secret that we are productivity junkies – we have a lot that we want to do and learn, so it makes sense that we would invest time figuring out how to most efficiently succeed in attaining those goals. Our guide includes not only the process of learning from your previous year and planning out the next, it also includes productivity and habit systems to help ensure those goals get achieved.

Adam likes to do his yearly review around his birthday in August, as that is a more “true” year in his opinion. I don’t really have a preference, it’s just a happy accident that my birthday falls near the end of the year, so I usually spend the first week of December looking over how my last year has gone and planning the next.

When you choose to do your annual review doesn’t really matter. What matters is that you have a clear, organized game plan to conquer your goals and live an epic life.

So we thought it might be helpful to others to share our process. It’s based upon, and inspired by, Chris Guillebeau’s Annual Review – but somewhat more complex. In addition to the guide we’ve included a bunch of worksheets to help you organize your thoughts, set better goals and dominate them.

Conquer Life with The Epic Annual Review Guide

For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.
– Arnold Schwarzenegger

We all have goals and projects we want to complete. Things we want to do, things we want to make, things we want to become. The annual review takes a systematic approach to setting clear, measurable goals and then dominating them. Why not dominate life?

Achieving big goals and dreams can seem like a daunting task – but that is exactly what makes them so awesome, right?

The key to being successful in completing big goals or projects is breaking it down into smaller, easy to achieve steps and then following up with daily action toward those steps.

Everything needed for success is included in the annual review. Our system for conducting an annual review takes a look at life, who you are, where you’ve been, and where you want to go. Then it breaks down those goals into small, easy to swallow chunks. Finally, using a variety of methods and habit-building techniques, we ensure that progress is made daily toward those goals.

When you complete a big project it’s important to look back at the process as a whole. What worked? What didn’t? The same is true for when you fail. When you take the time to examine how things went and to point out what worked and what didn’t, you’ll have an advantage the next time you take on a project and doing an even better job.

So why not apply this to life? This is exactly what we do in the first part of the review. Then we look at what we want to achieve and create systems using tactics we know work, like building habits, along with applied lessons learned from previous successes and failures.

Dominate Life with the Free Guide

Ready to be epic conquer your goals? We’re giving this away for free, forever. You can get the guidebook, plus additional worksheets to help you work through your goals and implement systems for success below.

Don’t be good – be great.

Get the PDF – if you lovely folks want we’ll turn it into a Kindle or iBooks file too. Along with the files, get access to the worksheets here.

If you run your own annual review, let us know what you think – especially after your year has been completed. Did you do more? Did you achieve your goals? What worked? What didn’t? Would you do it again? Leave a comment letting us know!