Raphael

I only watched a few minutes after 20 minutes... and honestly he is very convincing. It can very easy for anyone who lacks education to fall into its traps.

03 December 2020 Wake Up Time: 06:38 AM (objective 5:30 AM - 6:00 AM) In Bed Time: 10:25 PM (objective 9:00 PM - 9:30 PM) ✅ 45 minutes of Doing Nothing Before Going To Sleep Work Sessions: 09:02 AM - 09:33 AM I did a few verifications Focus: 3.75/5 Duration: 31 minutes 10:10 AM - 10:40 AM I did a few others verifications Focus: 3.5/5 Duration: 30 minutes 01:26 PM - 01:42 PM I had a small call with a client Focus: 4/5 Duration: 16 minutes 03:30 PM - 04:36 PM I did some research and started to write a document Focus: 3.5/5 Duration: 1 hour 6 minutes 07:54 PM - 08:43 PM I finished writing the previous document and responded to a client Focus: 3.5/5 Duration: 49 minutes I didn't wanting to work that much today too, but rather just having a lot of unorganized time. Average Focus: 3.65 / 5 (objective at least 4 / 5) Total Work Duration: 3 hours 12 minutes, including 0 minutes of Deep Work (objective at least 6 hours) Total Reading Time: 0 minutes (objective 0 minutes, I'm not reading anything currently)

02 December 2020 Wake Up Time: 06:10 AM (objective 5:30 AM - 6:00 AM) In Bed Time: 10:30 (objective 9:00 PM - 9:30 PM) ❌ 45 minutes of Doing Nothing Before Going To Sleep Work Sessions: 03:02 PM - 03:42 PM I provided some explanations to a client about its SEO results Focus: 3.75/5 Duration: 40 minutes Average Focus: 3.75 / 5 (objective at least 4 / 5) Total Work Duration: 40 minutes, including 0 minutes of Deep Work (objective 0 minutes) Total Reading Time: 0 minutes (objective 0 minutes, I'm not reading anything currently)

About Fixing Ourselves We like to observe and analyze people, we like to criticize them and we want to fix them because we see everything wrong with them, but we aren't willing to even look at ourselves.

Breath: The New Science of a Lost Art This looks like an interesting book. I had a lot of insights on breathing recently and I feel like it can correct a lot of issues with many people. Link: https://www.amazon.com/Breath-New-Science-Lost-Art/dp/0735213615/ref=sr_1_3?dchild=1&keywords=deep+work&qid=1606891388&sr=8-3 ---------- No matter what you eat, how much you exercise, how skinny or young or wise you are, none of it matters if you’re not breathing properly. There is nothing more essential to our health and well-being than breathing: take air in, let it out, repeat twenty-five thousand times a day. Yet, as a species, humans have lost the ability to breathe correctly, with grave consequences. Journalist James Nestor travels the world to figure out what went wrong and how to fix it. The answers aren’t found in pulmonology labs, as we might expect, but in the muddy digs of ancient burial sites, secret Soviet facilities, New Jersey choir schools, and the smoggy streets of São Paulo. Nestor tracks down men and women exploring the hidden science behind ancient breathing practices like Pranayama, Sudarshan Kriya, and Tummo and teams up with pulmonary tinkerers to scientifically test long-held beliefs about how we breathe. Modern research is showing us that making even slight adjustments to the way we inhale and exhale can jump-start athletic performance; rejuvenate internal organs; halt snoring, asthma, and autoimmune disease; and even straighten scoliotic spines. None of this should be possible, and yet it is. Drawing on thousands of years of medical texts and recent cutting-edge studies in pulmonology, psychology, biochemistry, and human physiology, Breath turns the conventional wisdom of what we thought we knew about our most basic biological function on its head. You will never breathe the same again.

Become Hard to Reach (from Deep Work: Rules For Focused Success In A Distracted World - Cal Newport) Tip #1: Make People Who Send You E-Mail Do More Work The notion that all messages, regardless of purpose of sender, arrive in the same undifferentiated inbox, and that there's an expectation that every message deserves a (timely) response, is absurdly unproductive Implement necessary steps or mechanisms before someone can message you Tip #2: Do More Work When You Send Or Reply to E-Mails When faced with a question, pause a moment before replying and take time to answer the following quest: What is the project represented by this message, and what is the most efficient (in terms of messages generated) process for bringing this project to a successful conclusion? Once you've answered the above question, replace a quick response with one that takes the time to describe the process you identified, points out the current step, and emphasizes the step that comes next. Tip #3: Don't Respond Don't respond if: It's ambiguous or otherwise makes it hard for you to generate a reasonable response It's not a question or proposal that interests you Nothing really good would happen if you did respond and nothing really bad would happen if you didn't

Finish Your Work by Five Thiry (from Deep Work: Rules For Focused Success In A Distracted World - Cal Newport) Have a fixed schedule Ruthlessly reduce the shallows and preserve deep work sessions. It will frees up time without diminishing the amount of new value Reduction in shallow frees up more energy for the deep alternative, allowing us to produce more than if we had defaulted to a more typical crowded schedule Limiting time requires more careful thinking about organization, but leads to more value produced as compared to longer but less organized schedules

Trapped Emotions Something's trapped inside me. I can feel it from my belly to my chest. It's an accumulation of past traumas, and it wants to go out.

01 December 2020 Wake Up Time: 07:55 AM (objective 5:30 AM - 6:00 AM) In Bed Time: 09:45 (objective 9:00 PM - 9:30 PM) ✅ 45 minutes of Doing Nothing Before Going To Sleep Deep Work Sessions: 09:35 AM - 10:28 AM I did some video editing, but messed some things up Focus: 3.75/5 Duration: 53 minutes 11:18 AM - 12:38 AM I continued the video editing and responded a client Focus: 3.5/5 Duration: 1 hour 20 minutes I couldn't sleep properly again. I choose to take a lot of time off and not force it. I need to re-calibrate myself and especially re-calibrate my schedule. Average Focus: 3.62 / 5 (objective at least 4 / 5) Total Work Duration: 2 hours 13 minutes, including hours minutes of Deep Work (objective at least 6 hours) Total Reading Time: 0 minutes (objective 0 minutes, I'm not reading anything currently)

I didn't watched this episode, but it maybe contains valuable insights about sleep.

I know how it feels. You are frustrated. You are angry. You are tired as fuck. You look like a zombie, but still cannot sleep. However, sleep is the total opposite of that. This is in these moments that you need to relax & let go. Just exhale again and again, it will maybe not make you sleep immediately, but it will progressively calm you. Being calm feels better than being angry, and being calm is the prerequisite to fall as sleep. Let go of the need to sleep well, just calm down.

@Striving for more I had sleep issues since I was a kid (maybe 5 or 6) and this is still an issue for me. This month have been pretty rough in terms of sleep quality, I'm trying to do some changes here. From my perspective, all the basic tips (going to bed at regular hours, avoiding screens before sleep, eating healthy, exercising regularly, etc.) works to some extent. If you don't have these basics implemented, you should try to do it. I personally fucked up everything for at least the last 1-2 months which I think has a negative effect on my sleep quality. However, sometimes even when I do that it doesn't work, my mind it just super agitated and doesn't want to shut down. I also recently noticed that how I spend my days have an influence on sleep: how much I spend time on social media, how much I multitask, what kind of information I consume, how fast I go through my days, how I handle stress, etc. In the moments where you cannot sleep, it's important to slow down.

Don't Use the Internet to Entertain Yourself (from Deep Work: Rules For Focused Success In A Distracted World - Cal Newport) When it comes to relaxation, don't default whatever catches your attention at the moment, but instead dedicate some advance thinking to the question of how you want to spend your "day within a day" Figure out in advance what you're going to do with your evenings and weekends before they begin Addictive websites & activities thrive in a vacuum If you haven't given yourself something to do in a given moment, they'll always beckon as an appealing option If you instead fill this free time with something of more quality, their grip on your attention will loosen If you give your mind something meaningful to do throughout all your waking hours, you'll end the day more fulfilled, and begin the next one more relaxed, than if you instead allow your mind to bathe for hours in semi-conscious and unstructured web surfing If you want to eliminate additives entertainment sites, give your brain a quality alternative

Can you share the link?

Drain the Shallows (from Deep Work: Rules For Focused Success In A Distracted World - Cal Newport) Identify the shallowness in your schedule and cut it down to the minimum, leaving more time for the deep efforts that ultimately matter most Once you've hit your deep work limit in a given day, you'll experience diminishing rewards if you try to cram in more Shallow work doesn't become dangerous until after you add enough to begin to crowd out your bounded deep efforts for the day Treat shallow work with suspicious because its damage is often vastly underestimated and its importance vastly overestimated Shallow work is inevitable, but you must keep it confined to a point where it doesn't impede your ability to take full advantage of the deeper efforts that ultimately determine your impact

Apply the Law of the Vital Few to Your Internet Habits (from Deep Work: Rules For Focused Success In A Distracted World - Cal Newport) The Law of the Vital Few: 80% of a given effect is due to just 20% of the causes Decide what tools really matter: Identify main high-level goals in your professional and personal life. Keep the list limited to what's most important and keep the descriptions suitably high-level. For each goal, list the two or three most important activities that help satisfy it. The activities should be general enough to allow you to clearly picture doing them and should be general enough that they're not tied to a one-time outcome. Consider the network tools you use. For each tool, go through the key activities you identified and ask whether the use of the tool has a substantially positive impact, a substantially negative impact, or little impact on your regular and successful participation in the activity. Keep only using the tools that have substantial positive impacts and that outweigh the negative impacts.

Quit Social-Media (from Deep Work: Rules For Focused Success In A Distracted World - Cal Newport) Social medias fragments time and reduce the ability to focus To master the art of deep work, we must take back control of our time and attention from the diversions that attempt to steal them Have a strict limit for a site to regularly access your time and attention Use only the necessary tools: identify the factors that determine success and happiness in your professional and personal life. Adopt a tool only if its positive impacts on these factors substantially outweigh its negative impacts Reject the state of distracted hyper-connectedness

Healthy police officer. She's maybe even green, not sure.

True. But, I'm specifically talking about the highly dogmatic ones, the more low-conscious, the ones that are not possible to change and integrate not matter what we do. A highly developed nation need to be careful to not accidentally overblown itself with such people while helping others who can evolve. I don't think so. That's the same reason why some people are banned from this forum, if we allow too much low conscious people here this place would become a mess and die. It's a little similar with a country.

I agree with that. I personally think that immigration will happen (and is happening) naturally and that societies will become much more multicultural no matter what, but at the same time developed countries need to be able to handle challenges caused by immigration. Many people that move out of their country because of difficult living conditions are mostly at stage blue which causes a clash with orange and green values. And some of them are also too low conscious for an highly developed country, and cannot be trusted. The ideal would be to have a psychological and consciousness test before immigration to see if they are conscious enough to live, evolve, and integrate in an advanced society. But almost nobody knows about spiral dynamics there's no such technology. I think that mass immigration need to be regulated with proper systems and that countries need to limit the number of new people each year because otherwise it will overblow them.

Sleep The quality of my entire life is dependant on the quality of my sleep. I need to find a solution for my sleep problems.

30 November 2020 Wake Up Time: 07:38 AM (objective 5:30 AM - 6:00 AM) In Bed Time: 10:40 PM (objective 9:00 PM - 9:30 PM) ❌ 45 minutes of Doing Nothing Before Going To Sleep Work Sessions: 10:00 AM - 10:45 AM I responded to a client and did some video editing Focus: 3.75/5 Duration: 45 minutes Deep Work Sessions: 11:00 AM - 11:30 AM I wanted to work on some video editing, but was too restrained by my lack of sleep Focus: 3/5 Duration: 30 minutes 07:32 PM - 08:52 PM I did some video editing Focus: 3.5/5 Duration: 1 hour 20 minutes 09:36 PM - 10:27 PM I continued doing some video editing Focus: 3.5/5 Duration: 51 minutes Almost didn't sleep of the entire night, almost couldn't work of the entire day. I took a nap after 6 PM, I was able to work better after that. I need to take naps during the day when I have a sleepless night. Average Focus: 3.43 / 5 (objective at least 4 / 5) Total Work Duration: 2 hours 26 minutes, including 2 hours 11 minutes of Deep Work (objective at least 6 hours) Total Reading Time: 0 minutes (objective 0 minutes, I'm not reading anything currently)