Can You Slow Down the Aging Process?

Despite serious ridicule from some people who think my ideas about slowing down the biological time clock, I'm doubling down on my experiments.  This time adding other people who are willing to change their ways.  I already know what to expect by going down the same path that has been trodden for the last generation.  It really doesn't look good as far as the status quo goes.

There is good reason to be hesitant.  My ideas are unproven.  I'm certainly not an expert on the topic of longevity.  What I do have going for me happens to be the extraordinary results from my current food experiments.  If you haven't read "Live Long and Prosper" because you're too busy, I have good news.  The audio version will be out any day now.  I'm waiting for the people in charge of distribution to approve my release  You can listen to my journey of transformation in a little over two hours.  I include my daily stack which, in my opinion, is slowing down the hands of time.  Stay tuned.  It's getting exciting.  Have a great day. 

Is Jesus Real?

 Today's message is a response to someone close to me who struggles with the relationship between science and faith.  I have a feeling this struggle is common throughout the world.  As I reflect on my life I believe my faith has helped me to endure in situations where failure seemed eminent.  Is Jesus real?  If so, is he God?  What evidence is there that Jesus is who he says he is?

Before I get too deep today, I would like to pose a question for those reading today's story.  Does evil exist?  If the answer is yes, where do you think evil comes from?  Is it possible that evil exists beyond our own realm?  In my opinion, it may be easier to persuade nonbelievers about the existence of Jesus by first offering examples of evil that we cannot see with our own eyes yet we can accept when the evidence is scrutinized.

How can it be that people who appear to be under the influence of evil can suddenly speak in ancient tongues when they've never been exposed to these languages?  How can a person who appears to be possessed toss a 300 pound human across the room with one arm?  Can science explain this?  Perhaps a worthy explanation comes from stories in the Bible about demons who roam the planet in search of souls they wish to possess.

If the modern day stories about demons are verifiable, perhaps someone searching for the source of these demons could go back in time by reading passages in the Bible about demons who paid a great deal of attention to Jesus.  Why did these demons care about influencing Jesus?  How did these demons know who Jesus is?

If I were in a court of law attempting to prove the existence of Jesus, I would offer witness testimony from the very demons who are attacking us.  How can these demons defy the laws of nature?  Perhaps there is something about them that gives us a glimpse of their enemy – Jesus.  If they are real, maybe Jesus is real.  The leap of faith is easier to make when one considers the actions of the demons who are in our world today.  

For those who deny the Bible because they find think it goes against science, I offer my two cents.  Science is an attempt to understand what we do not know.  We don't know everything.  Science has its own gaps.  If Jesus is real and everything he says is true, it's easy to see how science is merely a tool for explaining who God is.  I don't have all the answers here.  I do have faith.  This is a gift.  It's all I have to offer for those who aren't sure if Jesus is real.  Have a great day.

How Do You See Yourself in Five Years?

 Imagine the date is 11/18/29.  You are five years older.  Like it or not, this day is going to be here before you know it.  The way you imagine yourself five years from today could actually serve as an inspiration to prepare for that date.

This date is significant for me because it puts me approximately seven months ahead of my retirement from my day job.  I consider these next five years as a time of preparation.  The more steps I can take now the better prepared I will be when it's time to begin the next phase of my life.

Ask yourself who you see around you five years from today as you prepare for Thanksgiving.  Who is with you?  What are you doing?  How is your health?  Are you happy?  What's missing?  Once you see yourself in the future, what steps can you take in the next five years to make that future vision of yourself the best it can be?  Have a great day.

Men's 4.0 Tennis Team Clinches 40+ League Title

Team captain, Jim Sichterman, sent out the message yesterday that our team win clinched a league title.  I would like to thank him for spending time with me one-on-one to correct a deficiency in my backhand which changed my game dramatically.  It also helps to be surrounded by like-minded teammates who pursue excellence on a daily basis.  My doubles partner, Wahyu, and I were the lag match in Clinton, Iowa yesterday which gave us a birds eye view of the first four matches of the afternoon from the upper level of the indoor facility.  My teammates stuck around to watch us win the final match of the day.  I would also like to thank Wahyu for keeping me calm during the match.  There is much work to be done in the pursuit of lofty goals.  All I can say is thank you to my teammates for never giving up on me during my transition from a one-handed wimpy backhand to a double-fisted weapon.  We will need every player to be at his best when we prepare ourselves for post-season play.  Congratulations to the team on a 4-1 victory yesterday.  Have a great day. 

Audiobook Cover Needs Attention

 The final review of my first audiobook is nearly complete.  I got word that the front cover art was not up to standards for release so I'm making the appropriate adjustments for final submission.  The good news is that everything else passed inspection.  That's what happens when you have a professional narrator on your team.  I'm working on the cover art this morning before joining my tennis team in Clinton located in northeast Iowa for an afternoon match.  I'm thankful my boss granted time off to participate today.  Have a great day.

Lessons from Proverbs

 I had an interesting conversation yesterday sparked when a stranger commented on my wrist bracelet.  "That's my favorite Bible verse," my new friend said, referencing "I can do all through Christ who strengthens me."  Later in the conversation she told me I appeared to be a "proverbs kind of guy."  I took this as a huge compliment because the Book of Proverbs contains all that I am seeking on my journey.  The first part is about a father teaching his son he should listen to wisdom and cultivate the fear of the Lord.  The message is about learning how to live in a way that honors God and others.

I have a long way to go in my journey.  Proverbs is a great place to learn about how to interact in a world filled with great tension.  Take a moment and immerse yourself in the Book of Proverbs.  Have a great day.

Why You Should Pursue Outlandish Ideas

 The best way I know to silence your critics is to tell them you are going to do something that borders on the impossible and then do it.  The pursuit of seemingly outlandish ideas gets you off the couch and into your dream life.  I still remember the look on my friends faces when I told them I was going to move to a state where I didn't know a soul outside of my wife's family and buy a house with no money, no credit and no job.  My friends were attempting to bring me back to earth.  Instead, I moved away and bought a house with no money, no credit, and no job.  Sure, 97 people out of one hundred hung up on me.  Most people don't believe in outlandish ideas.  The people who do will encourage you to keep moving forward, like the realtor who represented me in the buying process when I was at a low point in my life.

Do you know what else is outlandish?  A person like me who has no formal training as a writer who writes every morning before sunrise.  I write about things that are seemingly outlandish to the casual observer.  I do things that most people consider impossible.  For me, outlandish is when you believe everything the people in power tell you is the truth, like food pyramids that have been fed to us ever since we entered school.  

Here is something else outlandish:  believing you have the potential to live to be 120 and not be sitting in a wheelchair.  Sadly, those who disagree with me won't live long enough to see the proof.  All I can say about my own health is that I can play tennis for four hours without even having the desire to sit down between games.  That is simply outlandish according to my opponents.  

Take a moment today and dream about something you may consider outlandish.  You may want to consider keeping the idea to yourself to avoid the dream killers who may try to bring you back to earth.  Have a great day.

Williamsburg City Hall Approves Pickleball Resolution

 

The Pickleball headwinds are blowing in our hometown.  Last night our leadership team met with city hall to gain approval for a resolution showing the city supports advancement of the fastest growing sport in the US.  The newly formed group is proposing to build four outdoor pickleball courts at the Williamsburg Rec Center.   The rec center currently houses indoor pickleball courts for members.  Indoor pickleball is not available on weekends due to the success of youth programs that share space at the multi-use facility.  Outdoor courts will open up play in the evenings and weekends.  

While support is building, the next step is fundraising.  The City is asking the group to provide court design ideas for consideration.  If you are a pickleball player who resides in Eastern Iowa or you may be traveling to Iowa, make sure you consider playing in Iowa County when you visit.  These people are fun to be with.  In fact, that's what makes pickleball so addicting.  Spend time with these people and you will want to keep coming back for more.  Click on the link and follow Pickleball Iowa County.  Have a great day.

Be Cautious About Who You Blame for Your Failures

 Please pardon my rants about today's story regarding the blame game.  I've been around too many people at the water cooler who blame everyone but themselves for their current situation.  I've been there.  Perhaps the blame game makes us feel better about our own shortcomings.  

The older I get the more I realize how my own failures play a role in my personal growth.  I'm convinced that if given the choice to go back in time and live my life again free of my biggest blunders I would vote to repeat the errors.  This is stunning for me because my failures have been costly.  I'm willing to repeat these errors again in order to gain the wisdom I now possess.  These failures have been an investment in learning the best way to live my life.  At the top of the list is the near-fatal accident I suffered in early 2018.  The accident gave me an opportunity to review my life and realize what's really important to me.  

I will never point a finger at anyone when it comes to my failures with the exception of the man in the mirror.  How about you?  Have a great day.

Happy Veterans Day

Thank you to all the veterans for your service.  Special thanks to our youngest son, Shane, for putting your country first.  This is your day.  Enjoy.  Happy Veterans Day.  Have a great day.

The Voice of James Coming Soon to My First Audiobook

"I don't like it when authors narrate their own books," Katie said at our Holiday party last night.  She confirmed what I felt in my own heart regarding my first audiobook coming soon to Amazon.  I met a real life professional narrator who I believe is one of the best in the business.  The audition was spontaneous.  James told me he was a professional narrator when I asked him what he does for a living.  He owns his own business doing this full time.  I pulled out a copy of "Live Long and Prosper" and asked him to read the back cover in front of his family and several coworkers at my day job.  I felt this amazing tingling inside my body while listening.  James assured me the process would be simple and he would do all the heavy lifting.  I promised James he would be my voice and he gave me his email address so we could get busy.

I listened to James narrate my book in one sitting yesterday after coming home from my cardio workout on the tennis courts.  Katie assured me she would order a copy to listen to as this is her favorite way to consume books and she looks forward to hearing the voice of James.  He is a natural.  Stay tuned.  Once the final edits are complete, you will be able to add "Live Long and Prosper" to your audio collection.  Have a great day.

Cardio Tennis Drills at 8am

I'm back on the tennis courts early this morning.  Our teams are on a winning streak and I'm doing my best to get ready for some upcoming matches.   If all goes well today, I'll return home and complete my review of the audio book, "Live Long and Prosper," set up by narrator James.  Have a great day.

Daily Habits are Making Huge Impact

Minor changes over time don't really show up right away.  Most people give up when they don't see immediate results.  For example, my sleep improvements have been hardly noticeable until now.  Last night I received an 85 sleep score putting me in the excellent range.  This is possible through minor changes to my daily habits.  Another example is my savings goal for our van acquisition.  The end of month projections put us at 50% savings.  While there is a lot of ground to cover until the 8/08/25 target date, I'm seeing how minor changes to quench my urge to spend are adding up big.

I wrote a letter to myself dated 1/4/25 and mailed it.  The letter expresses my feelings about reaching certain goals.  I already know how I'm going to feel when I open the letter.  I knew what was necessary to live my biggest dreams and it really comes down to the small stuff.  It's never too late to change the course of your dreams.  Focus on changing your daily habits.  It's worth it.  Have a great day.

Mental Recovery Through REM Sleep

 Your mental recovery happens during the REM (Rapid Eye Movement) sleep stage.  My bet is that if you're having challenges in the REM sleep stage you are also having challenges during your waking hours.  You may not be able to control exactly how long you are in the REM stages while sleeping but you can set yourself for success by improving your daily habits.

I'm happy to report good news about last night's mental recovery which came in at 85%.  Although I didn't reach the excellent range, what stood out is the quantity of sleep time in the REM stage, one hour and twenty-two minutes.  What I believe helped me was the two hours of indoor tennis on the courts with my teammates yesterday.  Also, I only ate once during the day.  I was never hungry even though I expended a great deal of energy playing tennis.  This has to do with improved food choices.  Sugar and processed foods are at a bare minimum.  All of these daily choices are contributing factors in my quest to reach optimized sleep.

The last thing my brain sees before I retire for the night is a sleep affirmation on my night stand which states, "I'm getting better at sleeping."  This is part of my brain training which appears to be improving one night at a time.  In my opinion, one of the best investments you can make has to do with improving your REM sleep.  Do a little bit every day to improve the quality of your sleep and see what happens.  Have a great day.

Chipping Away at the To Do List

 This is my first day off since returning home from my family travels.  The first item on the to do list is to shed my caveman hair which is a bit out of control.  I won't slow down until the to do list is complete.

I would like to salute the leaders of our pickleball group who are working hard to bring outdoor pickleball courts to our community.  Our new shirts are in.  I can't wait to spread some pickleball love to our community.  I'm back on the tennis courts tonight to prepare for some important upcoming matches.  Both teams are off to a fast start.  It's going to be busy.  Have a great day.

Brain Rewiring in Progress

I find it hard to believe we are equipped with trillions of brain cells.  How on earth are we to manage all that circuitry?  Sadly, most of us are on autopilot and we have no clue how to optimize brain performance.  I'm starting small.  My plan is to simply increase awareness of the current programming and slowly introduce some rewiring.  This may seem complicated but it's not as daunting as one might think.  

Perhaps the most controversial part of my brain rewiring has to do with the food supply.  Although the brain needs glucose to thrive, I have pretty much cut out my sugar intake instead forcing my brain to be powered by ketones.  Ketones, made in the liver, are an alternative food source for the brain.   

The brain rewiring I'm going through is a grand experiment to see what happens when the overall programming is completely revamped.  I suppose I could always revert to my old ways but the odds of that are slim since early rewiring results are yielding amazing successful outcomes.  I really don't know what my limits are.  What I'm learning is my old limits were pretty much self-imposed.  Stay tuned.  This is an exciting adventure.  Have a great day.

The Baton Has Been Passed

I woke up at 3am this morning with a startling realization – I'm the oldest living male on both sides of my family.  The baton has been passed.  The good news is I can still rely on my mother, the oldest living member of her generation on her side of the family, for important life lessons.  Also, there is great wisdom on both sides of the family in our current generation tasked with making the world better before it's our turn to step aside.

The stories of our forefathers will be told for generations in our family.  My own stories I've been sharing here on this blog since 2009 will outlive me.  While I'm in possession of the baton I will do my best to help make our own world better.  Jesus is the one I turn to for the necessary wisdom to navigate a world that sometimes appears divided and hostile.  I will continue to look in the mirror and work on my own weaknesses while remembering the lessons of those who came before me. 

Perhaps the greatest lesson I learned from both parents is about forgiveness.  It's the last lesson dad passed on to us and he did it with my mother at his bedside during his last days.  This lesson is almost impossible to learn if you grew up in a household where forgiveness is more a sign of weakness than a way of life.  It's the missing ingredient in our culture.  My life completely transformed when I learned this lesson later in my life.  If there is a number two issue to share, in my opinion, this has to do with worry.  Don't worry.  Waking up at 3am startled doesn't have to mean your life is filled with worry.  See the opportunity in front of you and seize the day.  Run your race to completion.  Help others along the way.  Keep running.  Have a great day.

Defining Moments

My eyes focused on the California plates of my uncle's white ford mustang as my cousins drove off.  TTG414.  It was a defining moment in our family history.  We spent summer vacations visiting dad's twin brother in San Diego and my cousins visited us in Phoenix at Thanksgiving.  This would be the last vacation we spent together in our Sunnyslope home in north Phoenix where I grew up.  I know and my cousins know the pain of divorce.  This morning I will be lighting a candle in our house of worship to celebrate the life of my dad's twin brother, Mike Mulligan.   

My uncle Mike is responsible for one of the greatest defining moments in our family history and I'm deeply thankful for what he did behind the scenes twenty-two years ago to bring his twin brother home.  There was quite a bit of chatter between the twins, Pat and Mike, when my dad revealed he had a spot on his lung.  Uncle Mike convinced my dad to return home after a long absence from his family.  Dad was living deep in the heart of Mexico at the time.  Uncle Mike persuaded his twin that the best option for treatment was the VA hospital in San Diego.  He helped dad get his military papers in order so he could get treatment.  Sadly, when dad came home it was too late as the cancer had spread to all of his vital organs.  Our defining moment lasted 35 days.  We were fortunate that the twins spent time together on the front porch of my sister's home where dad and his wife, Molly, stayed.  A twin rose showed up near the spot where the twins reclined during dad's final days.  We spotted it after dad passed.  It was a gift from heaven letting us know dad was home safe.  Now his twin is with him and all but two siblings who are still working on their own defining moments with their families.

My dad was very private about his faith.  Something happens when one realizes death is knocking on the door.  It's a "come to Jesus moment" that removes the filters we use to protect ourselves from our fears about what others think about our actions.  In the end, all of us want to belong.  These twins are now reunited after a long time apart.  I will never forget how these two could harmonize when they sang together.  These twins kept the faith.  They finished the race.  That's why I'm lighting a candle today.  I'm remembering the defining moments.  If you could please join me in a prayer for my cousins, their spouses, and their children, that is much appreciated.  Have a great day.

A Tribute to My Uncle Mike Mulligan (RIP)

Pictured here is my dad's twin brother, Mike Mulligan, born on Christmas day, the last male relative of his generation to finish the race and enter Heaven where he joins brothers, Jim, Dickie, Thomas, Patrick, John, and sisters, Mary, and Peggy.  If you happen to be a Padres fan like our family and my uncle Mike, you know how difficult life can be at times, especially this year when the Padres were one win away from defeating the eventual World Series Champions this year.  

The family is asking for special prayers tomorrow.   Here is an excerpt from a family post shared by daughter-in-law, Laurie...

In memory of Mike Mulligan, please take a moment in solitude this Sunday, November 3 and celebrate him in a quiet prayer. His modesty wouldn’t call for anything more than a lit candle or a little donation to a good cause. He was still able to recite the Lord’s Prayer and Hail Mary so he carried his faith all the way through. He proved that a kind smile goes a long way to helping others. It’s a gift he gave freely. His ashes will be scattered at sea.

May he rest in peace.

I would like to add my two cents.  It's one of those oops moments.  I intended to go to my house of worship yesterday on All Souls Day and offer a prayer for my uncle but I failed to remember until it was too late.  A mulligan was needed to correct the mishap.  This morning, my wife and I turned to our favorite YouTube pastor, Fr. Mike Schmitz of Dubuth, Minnesota.  We found a worship service from All Souls Day, November 1, 2023.  This was a special mass for Fr. Mike because it was the first All Souls Day Mass he celebrated for his mother, another new arrival in Heaven.  Perhaps you could join me in offering a prayer for my uncle Mike while listening to Fr. Mike Schmitz.  His talk about participating in family Ironman triathlons resonates with me because I attempted my own 1/2 Ironman triathlon twice unable to cross the finish line.  

22 years ago we selected a reading about finishing the race when our dad entered heaven after his battle with cancer.  It brings me great joy to know these Mulligan siblings are together again.  Your prayers for my uncle and his family are much appreciated.  Here is the mass I offered to my uncle.  It's worth checking out if you have a loved one who crossed the finish line.  Have a great day.

Narrator James Submits Live Long and Prosper for Final Approval

 The voice of narrator James will soon appear on my first audiobook.  James completed the project while I was on vacation.  All that remains is for me to edit the files and sign off.  Once this happens, "Live Long and Prosper" will be available on Amazon as an audiobook.  Stay tuned.  Have a great day.

Wheels Up

 

The vacation is officially over.  The photo you see is my favorite, partly because this is the location where we stopped to have lunch during one of our family adventures exploring Central Oregon.  

We had abundant family time during this trip.  Wheels are up at 5:30am.  I'm thankful. Mother Nature was fully cooperative during our stay.  This is a great time of year to see this part of the US.  We will be back.  It's time to go home.  Have a great day. 

How to Set Up Your Own Sleep Competition

 According to my sleep report provided by my smart watch, I reached the top 14% of my age group.  That may sound good but it's not what motivates me.  My goal is to compete with my own sleep score and beat it consistently.  If you want to maximize your sleep score, consider setting up your own sleep competition.

To compete with yourself simply begin sleep tracking.  Set a goal to beat your last sleep report by one percent.  Don't beat yourself up too much on nights when you fall short.  Win this sleep competition and you will find yourself winning in every area of your life during your waking hours.  Let me know how you're doing.  Have a great day.

I'm happy to report the audio version of "Live Long and Prosper" is awaiting my final approval and will be released soon on Amazon.  Narrator James is one of those people who puts his heart and soul into his passion and I'm thrilled to be teaming up with him.  This is my top priority upon my return to civilization.  Happy Halloween.  Thanks James for the treat you are delivering to my supporters.  Have a great day.

Dream Revival

 

My parents dropped me off at Kindergarten in a VW van similar to the one pictured here.  Dad yanked the seats out and replaced them with a bed so we could camp on weekends.  My siblings and I cranked up our our camping prep routine once we got word dad was on his way home from work and we were going camping for the weekend.

I'm in dream revival mode for the next twelve months.  We found this van while window shopping during our family vacation.  The van I will begin building next summer is a throwback to my childhood.  What about your dreams?  Is it time for a dream revival?  I hope so.  Have a great day.

Can Your Brain Help Erase Poor Sleep Habits?

 It's really easy to blame poor sleep on outside variables.  There are people in my circle of friends who tell me they never sleep well.  They seem surprised when I share my ideas about how their own brains may be the culprits.  Every time you say, "I have sleep insomnia," your brain hears you and responds.  What if you instead said, "I'm getting better at sleeping," What do you think might happen?

I have proof that this works - eleven months of data showing a positive trend.  I'm using every trick in the book.  Sleep affirmations.  Sleep rituals.  Sleep meditations.  Smart watch sleep tracking.  Revised sleep habits.  Consistent bedtimes.  Soon there will be a smart ring in my future to make sure the data is accurate as my smart watch sometimes fails.

My average sleep time in November, 2023, the first month of sleep tracking, was five hours, thirty minutes.  The last three months of this year reveal sleep time averages of seven hours twenty minutes for August and September followed by seven hours and eleven minutes for the current month of October.  This is a bit of a surprise to me as most of my sleep scores for the month of October have been recorded away from home.

The best recommendation I can make based on eleven months of sleep experiments is to begin telling your brain you are getting better at sleeping.  Let your brain be your ally.  I would love to hear about your results.  Have a great day.

My First Visit to Oregon

 

There's something about Fall that touches my heart and soul in a special way, especially when I'm in places where the colors are so brilliant this time of year.  This is my first time in Oregon.  The air in the high desert is dry offering a new flavor for my pallet.  We are at nearly 3,000 ft on the eastern side of the cascades.  It's breathtaking.

It's family time.  We're visiting our daughter and two grand dogs.  I will have much to be thankful for when we visit a local house of worship with a rich history this morning.  Our daughter said she was going to talk to the trees and ask them to keep their leaves from shedding until our arrival.  I'm thankful they complied.  Nothing beats family time.  Have a great day.

Family Adventure Ahead

 Wheels up before sunrise.  The family is headed to Oregon to visit our daughter.  The weather is cooling and the leaves are falling.  We may see snow.  That's okay.  No matter the weather, our hearts will be warm as we spend family time together.  Have a great day.

Triple Family Celebration Sets Sail in 5 Years

 One of my sisters came up with the idea first.  My wife seconded the motion.  Now it's up to the family to vote on the idea – a family cruise in honor of our mom's 90th birthday in five years.  The icing on mom's birthday cake has to do with two anniversary milestones that are only one month apart.  One of my sisters will be celebrating 40 years of marriage at the same time my wife and I celebrate our 40th wedding anniversary five years from now.

I'm thankful my mother and my siblings place a high value on travel.  All three of our adult children inherited the travel bug.  We also have multiple relatives earning their wings as commercial pilots.  My dad's youngest sister won an international trip when she took first place as a reservation clerk for a major airlines.  Honorable mention goes to my first cousin, Molly, who was voted the top flight attendant in her organization.  Should the family vote to pursue the triple family celebration in five years, the planning will be underway.  The family will be eagerly awaiting mom's vote on this idea.  Have a great day.

Caveman Talk Well Received

 Jesus uttered the same words to almost everyone he met.  "Follow me."  There was one outcast who wanted desperately to hear these words.  Instead, Jesus said, "Return to your village and publish all the good that I'm doing for you."  This is the story of the caveman possessed by multiple demons.  It's also my story.  In essence, I've become God's marketer.  Jesus promised he will be back.  It's more important for the caveman once possessed by demons to share Jesus with others now so they will be ready for him when Jesus returns.  That was my story last night.  I'm thankful I was invited to share my Faith with the next generation.  Have a great day.

Got Wisdom?

My teenage years were a bit bumpy.  My greatest weakness at the time was my lack of wisdom.  I prayed for wisdom so I could better navigate all the challenges.  It didn't come right away.  In fact, it took decades for wisdom to knock on my door.  Tonight I'm going to elaborate on this when I speak to the next generation in a five minute talk.  The title of the talk is "How has God revealed Himself?"  If you happen to be like me, you probably needed to wait a long time for the revelation.  My hope is that by sharing my journey, others won't have to wait so long to acquire wisdom. 

Please keep me in your thoughts today.  By the way, if you would like me to share my story with you, just ask.  I will be happy to share my journey.  Have a great day.

Sleep Score Last Night Hits Excellent Range

Last night's sleep score is in the excellent range at 86.  It appears my brain is listening and responding to the affirmation I have on my night stand... I'm getting better at sleeping.  This is important because good sleep carries over into your waking hours.   This is especially important to me because I'm doing my best to buck a trend I'm observing in people who happen to be in my age group.  I'm seeing too many people who are conditioning their brains improperly.  

One idea floating around in my head is that I can do much more simply by sleeping better and working on continuous improvement with my daily goals which happen to be expanding due to a recent string of successes with my experiments.  Feel free to jump in and experiment on your own brain.  You may surprise yourself.  I do recommend starting with the sleep affirmation above.  I'm proving you don't need to be a sleep expert to improve the quality of your sleep.  Start with sleep and move on to any other affirmation experiment you wish to pursue, like "I'm getting better at playing the piano" or "I'm getting better at learning Spanish."  

I'm coming up on one year of sleep tracking.  I'm also getting ready to jump in and purchase a smart ring before year end using my health savings account to pay for it.  I would love to hear how your experiments are going.  Have a great day.

Experiment With Mom Regarding Remembering Names Produces Amazing Outcome

How well can you recall names?  How much confidence do you have regarding your memory?  If your answer is subpar, this story is for you.  I had an amazing time with my family celebrating Mom's 85th birthday in Puerto Vallarta.  I thought my brain would go into sleep mode for the week but I found myself pursuing a fresh set of experiments, especially since it's been a long time since I've been able to spend so much time with my siblings.

One of the first conversations of the vacation was about mom sharing her memory is in decline.  I asked her if she would be interested in an experiment that might help her remember names.  The results were staggering.  First of all, my mother loves meeting new people.  What would you say if I told you she can recall every name of every single person she met during our one week stay?  Not only was her memory recall nearly perfect, she could tell you where these people are from.  There was only one name she could not recall but that is because she had a negative encounter and chose deliberately not to remember their name.  Me too.  I tend to erase negative experiences from my memory.  

Maybe you're asking how my mom was able to turn her brain on and recall so many names at the age of 85.  Here's how the experiment was laid out...

Step One – Tell your brain, "I'm great at remembering names."

Step Two – Every time you interact with other people and they tell you their name, tell your brain to remember it, reminding yourself that you are getting better at remembering names.

Step Three – Tell others who are struggling about your brain experiment and encourage them to try it for themselves.

Keep in mind that your brain listens and obeys everything including statements you make such as, "I have a bad memory."  Replace this with positive affirmations and your brain will respond favorably.  

Have a great day.

Kate and Brady Spend Time On Return Flight

 I had the pleasure of sitting next to Kate and Brady on my return flight from Puerto Vallarta yesterday.  I knew in the first 30 seconds the flight home was going to be "head phones off" for the duration of the flight.  If the vibe is not right, my head phones are on and I go to sleep.  Not with these honeymooners.  In fact, the conversation was so good, I offered to buy them lunch after we cleared customs as we both had extended layovers in Dallas.

Today's story is meant to welcome the newlyweds to my blog.  we had so much in common that these folks felt like family right away.  They especially enjoyed the video I shared of my mom killing it on the dance floor on her 85th birthday.

It's good to be home even if only for a short while until the next family adventure begins next week.  Thank you, Kate and Brady, for sharing time with me.  Special thanks Santiago Valdez (pictured below), an employee at Vidanta Resort in Puerto Rico, who gave me 100 pesos of his own money when I came up short for the taxi ride to the airport.   My plan was to walk along the beach with my two small bags and catch the bus.  Security does not allow this option.  I will be writing a letter to the resort expressing my gratitude for Santiago.  Have a great day.

Wheels Up

 Family time with my mother is coming to a conclusion this morning.  I'm thankful for the time my family members gave me.  My experience in Puerto Vallarta is rated a ten.  I would like to thank the marketing team and the hospitality team for bending over backwards to serve me, my siblings, and my mother.  

My personal perspective is influenced by the way I'm choosing to wire my brain so you may wish to exercise caution should you decide to venture outside your comfort zone.  It's reflected in the story of two shoe salespeople who were sent to a foreign country to sell shoes.  The first salesperson sent a report back to the home office with bad news.  "It's horrible here... nobody wears shoes."

The second salesperson had a different report..."Huge opportunity here, everyone needs shoes."

There may be some readers who refuse to travel outside their country due to the language barrier.  Perhaps they complain that nobody speaks English.  Well, all the people I met, including guests, resort employees, and people from all walks of life, helped me to improve my ability to converse in Spanish. 

Top honors go to our onsite personal contact, Minerva Espinoza.  She made sure we had one of our best vacation experiences ever.  Wheels up this morning.  It's time to put my shoes on and head home.  Have a great day.

The Place Where Miracles Happen

 

Last night I ended my evening in the place where my mom's lost teeth were found by a young man named Gabriel.  He was the last one in the kitchen when my sisters and I met him to offer our thanks.

Besides the miracle of finding the lost teeth against all odds, there is something else I'm thankful for.  The shirts I'm wearing are gifts.  My sisters left the property to visit the town of Puerta Vallarta a couple of days ago.  I asked each of them to find a tee shirt to commemorate our time together.  Every time I wear these shirts I will think of them.  This has been an amazing week.  Tomorrow we will be heading home, our hearts filled with great joy.  Have a great day.

Angel Gabriel Delivers Miracle at Beachside Restaurant in Puerto Vallarta

The concierge asked, "What are you doing today?"

I answered, "Whatever my mom wants."  That's a tradition in our family.  The one who is celebrating a birthday chooses. 

Mom's choice to review her ownership at Vidanta in Puerto Vallarta on October 15th, her birthday, was not what some members of her family expected, especially since her last update in Cancun was especially time consuming and unnerving.  The hospitality team wanted to erase the bad taste in mom's mouth from her experience so the appointment was set and we met the marketing team at breakfast.  The meeting did last a long time, mostly because there was so much to discern about her contract.

When the meeting was over we made our way to the pool closest to the ocean and relaxed.  We ordered dinner at the restaurant by the pool as the sun was setting.  Mom's stomach became upset after her meal.  Her ankles were swollen.  Then it happened, something that changed the mood of her birthday celebration.  Her two front lower teeth disappeared when they cleared our table.   We notified our waiter.  He told us there were multiple trash cans where the missing dentures could be.  That's when mom walked away.  I lost sight of her.  There were multiple trails and she was nowhere to be found.  I returned to the restaurant in despair and found her on her knees searching through trash bags for two tiny teeth.  The entire staff joined her and came up empty.  We left the beachside restaurant with pits in our stomach.

The next day we ended up at the same pool. As we were leaving the pool one of the staff recognized my mom and asked, "Did you lose your teeth?"

"Yes," mom answered.

"We found them," the staff member declared.

We were shocked.

I asked to meet the person who found mom's dentures.  Our angel, Gabriel, appeared from the kitchen.  He found them with the forks that had somehow got stuck with the silverware and went unnoticed during the search.

"Es un milagro," I told the staff.  "The whole world is going to know about this."  I got permission to publish this story on my blog.  One of Gabriel's teammates asked for the blog site so he could share with his friends.

"You're going to be world famous," I said to Gabriel while his proud boss was standing next to him.  I snapped photos of the moment and we headed back to our room.

We captured a photo of the moment mom got her teeth back.  His name is Jesus.  

We made our way to the convention  center and joined my sister and her husband for the special 50th anniversary celebration dinner.  Mom told me she was planning on soaking her dentures in her drink to sanitize them.  Our waiter showed up with a bottle of wine and said, "Hello, my name is Jesus and I will be serving you tonight."

Mom and I were the last two guests to leave the party.  Mom didn't want the celebration to end.  She asked me to dance but I declined not sure the dance floor was best because of her swollen ankles.  Well, she moved like no other on the dance floor inspiring others to cast away their worries.

Our driver, Daniel, took us home on the last ride of the evening and dropped us off at building 3 where our upgraded room awaited.

My mom and our family are grateful for the people at Vidanta who are treating us like royalty.  The icing on the cake was a note of gratitude from the staff offering a future flight credit for mom.  

Thank you to all the staff including our angel Gabriel, the two people named Jesus, and Daniel who got us home.  Have a great day.

"Hello, my name is Jesus.  I will be serving you tonight."

Mic drop moment...Jesus pours the red wine.

Last video  Mom on the dance floor celebrating her found teeth.

Vacation Day #5

 Show me what you're doing and I'll show you your priorities.  My hope for you is that what you're doing fits into the vision you have for your dream life.  This message is short because I changed my routine in order to maximize family time late last night and again early this morning.  It's day five of my vacation.  Life is good.  Have a great day!

Happy 85th Birthday to My Mother

 Everyone has a story.  My mother is at her best when she's listening to you share your story.  The most recent example I can offer you is from yesterday.  She said, "Let's go meet some people."  We entered the pool and waded over to the bar where a cluster of guests were socializing.  Within minutes mom knew their stories.  Not the superficial stuff that people offer on a first meeting.  I'm talking about the deep dark fears that we want to hide because we are afraid to be vulnerable.  I watched in amazement as my mom offered comfort and joy to complete strangers who needed to be set free from their worries.

Please send good thoughts to my mother today on her 85th birthday.  I'm thankful to be celebrating this day alongside my siblings.  Happy birthday, mom.  You are my hero.  Thank you for inspiring us to be the best versions of ourselves we can be, even the strangers we met yesterday who needed someone like you to listen to their story.  Have a great day.

Navigating Exchange Rates in Mexico

 The first time you see a price tag in pesos you may freak out.  On the surface, you may feel like the inflation you've been experiencing stateside is much worse until you figure out how to calculate exchange rates.  Let's say you want to buy some steak and the menu states 500 pesos.  Do you buy the steak or go for something else?

The exchange rate is 18.20 meaning that steak is going to go for $27.47.  A quick way to calculate the exchange rate in your head is to divide the 500 pesos by 2 and take off a zero.  500 divided by 2 is 250.  Take off the zero and you are at 25 US dollars.

When it comes to time, there is something to consider no matter where you wake up in the world.  Every morning when you wake up you are trading time for experiences.  If you want to maximize the exchange rate, consider who you are spending time with.  For me, when I'm with family and friends, I add a zero and multiply by two for every hour I'm with loved ones.  Waking up in a new environment is priceless no matter what the exchange rate happens to be.  My hope for you is that you exchange your time for your most important priorities.  Have a great day.

Recharge and Refresh Mode

 It's official.  This is birthday week for my mother.  We have gathered together to celebrate 85 times around the sun.  This year mom chose Puerta Vallarta.  This is a great time for all of us to recharge and refresh.  So far so good.  

My first night sleeping in Puerto Vallarta yielded a 96% restfulness score.  This family reunion is bringing me great joy.  Number one on my to do list is the lazy river with family.  Have a great day.

Time to Celebrate Mama Bear's 85th Birthday

 Today is a travel day.  Mama bear invited her cubs to celebrate her 85th birthday in Puerto Vallarta.  Most of us will be with her to watch her blow out the candles on her cake.  I'm packing super light.  It's shorts and bathing suits.  Nothing beats family time.  Have a great day.

Sharing a 12 Minute Yoga Nidra Full Nervous System Massage

If you're curious about the benefits of Yoga Nidra, a full nervous system massage, look no further.  Yoga Nidra is a guided meditation designed to give your body and mind restoration.  I've been doing this daily for three days in a row.  The results are stunning.  Take a look at the YouTube video below and see for yourself what happens when you try this out.  Have a great day.

 

Dodgers Fight back to tie Padres 2-2 and Force Game 5

 Despite the Padres losing last night in game 4, we had quality family time.  Game 5 is tomorrow night.  Winner goes to the National League Championship Series against the New York Mets.  The silver lining is that the Padres hold a better regular season record than the Mets.  Should the Padres beat the Dodgers on Friday night, they will have home field advantage in the next round.

No matter what happens on Friday night, we will always be Padres fans.  This team is explosive.  They stick together.  I'm thankful for all the excitement they bring to my family.  They do well when they face adversity.  Make sure you tune is for game 5 on Friday for an epic battle.  Have a great day.

Padres Beat Dodgers to Take 2-1 Lead in Playoffs

 The San Diego Padres beat the LA Dodgers last night in a prime time game our family will never forget.  The 8:08pm start time in my central time zone was personal for me as I publish daily at 8:08am in the pacific time zone where I resided for 22 years.  Despite the Dodgers hitting a grand slam home run to narrow the gap to 6-5, the Padres held on to win and take a 2-1 series lead.  

Our youngest son hosted the watch party at his home last night.  Our oldest son joined the fun.  All I can say is it was one of the greatest games we have ever watched.  Game 4 is tonight starting at 8:08pm CST.  Should the Padres prevail, they will advance to the NL Championship Series and be only 4 wins away from the World Series.  It's worth tuning in even if you aren't a huge fan of baseball.  These players are inspiring.  Have a great day.

Lessons from Your Gratitude Journal

 My mind seems to thrive when one of my first actions of the morning is to open up my gratitude journal on my laptop.  I've read stories about people who prefer to hand write.  Some purchase exotic bound journals because they place high value on the words they inscribe.  All of these ideas are worthwhile.  For me, a digital gratitude journal is simple and easy to access as I'm also using my laptop for all of my writing projects.  

Something special happens when I review thoughts about gratitude from previous days.  My heart is filled with joy.  Anxiety decreases.  I get excited about the new day ahead.  It's really easy to get distracted when you don't record your thoughts about what you're thankful for.  Although daily journaling about gratitude is still relatively a new part of my routine, I see myself continuing this practice for life.

Cultivate an attitude of gratitude in your life.  Write or type at least three things you are thankful for.  By the way, if you happen to be a San Diego Padres fan, the next two playoff games vs. the Dodgers begin at exactly 8:08pm, central time.  All I can say is I'm thankful to bring you stories daily at 8:08am, Pacific Time.  Whether the start time is a Divine sign from above for those who still keep the faith or a coincidence, I'm thankful our beloved Padres are giving my family something to be thankful for.  Have a great day.

Non Sleep Deep Rest Experiment

 Here I go again.  Another experiment for you to try that may help you, especially if you're recovering from jet lag or a poor night of sleep.  It's from my favorite neuroscientist, Andrew Huberman.  According to Huberman, "10 minutes of this feels like 8 hours of sleep."  He coined the term, non sleep deep rest, to remove any possible connection to mysticism that is not science based, although he discovered this idea when experimenting with yoga nidra.  He says he has tremendous respect for those who practice yoga nidra.  He is simply taking a scientific approach to NSDR.

If you are wishing to increase the dopamine up to 60% by doing this exercise any time of day or night for just 10 minutes, why not give NSDR a try and see what happens?  I will share more about this in future posts after I have experimented with this technique.  Consider this story as a sneak preview.  If this works for me, I'm going to add it to my growing stack of habits designed to make me the best version of myself I can be.  Have a great day.

Actual Sleep Time Hits 95% – A New Record

If there is an achilles heal in my sleep time, it's related to the percentage of time I'm actually awake.  According to my smart watch, anything above 10% of wake time is in the red zone.  I'm doing my best to calm myself down at night and minimize distractions that keep me from falling back asleep should I wake up in the middle of the night.  It helped that I was active on the tennis courts yesterday participating in my first league match of the new season against a powerful opponent from the Quad Cities.  I showed up early for an extended warmup before watching my teammates.  Our number one singles player dominated in a 6-0,  6-1 win on court one allowing my doubles partner and I an opportunity to play our lag match at #4 doubles in the Men's 40+ division.  We won in a super tiebreaker in front of our teammates who wrapped up all their matches before we finished our last match.  I attribute my improved backhand to all the slow motion two-handed backhand videos I've been watching.

23% of my sleep time last night was in the the deep sleep cycle which is above average for my age.  This is the cycle that promotes physical recovery.  My sleep report tells me my physical recovery came in at 93%.  I'm discovering from the data that intense exercise sets up increased time spent in the deep sleep cycle, especially during the first sleep cycle of the night.  

It appears my brain is listening to all the instructions I'm giving it.  Yes, the brain does listen to everything you say during the day which influences the quality of your sleep at night.  Sleep better and you will live better.  I have a long way to go to further raise my sleep scores.  All I can say is it's worth the effort to increase your sleep quality.  Just be careful about the thoughts you give your brain and keep them positive for positive responses.  Have a great day.

Why Sleep is Vital

 Your brain is doing something critical during sleep mode.  If you're thinking your brain is resting you may be surprised to learn your brain is actively rewiring the trillions of neurons while also removing toxins in your brain that build up during your waking hours.  Should you short change your sleep, you will deprive yourself of the opportunity to organize your thoughts and memories.  You will also short circuit your ability to consolidate all the information you accumulated the day before. 

I have a stickie note on my night stand that I read before going to bed.  The note reads:  I am getting better at sleeping.  While I'm certainly not a sleep expert, my brain is responding to the note favorably.  The proof of this is displayed every morning on my smart watch.  

One more change I'm embracing is the idea of learning new things and then sleeping on them before implementing the change during my waking hours.  The idea is to give your brain one night of sleep first to consolidate and process before executing your new knowledge.  In the past I would watch videos of top tennis players playing doubles before a big match like today's Men's 40+ league play.  I have been watching slow motion videos of the best players in the world hitting two-handed backhands.  My brain has been processing the information during the night for the last week.  I will walk onto the courts later today with a backhand that has been refined during my sleep.  The one thing I know for sure is my confidence is building.  My belief is the confidence is coming from improving the quality of my sleep gradually over time, one brain cell at a time.  Have a great day.

Lucy in the Sky Van Build Project Reaches Milestone #1 Today

The most challenging steps in any endeavor are the first ones.  This happens to be true for my boldest goal of 2025, building a dream home on wheels for me and the Mrs. to enjoy future adventures.  I knew when I set up the timeline which includes seven checkpoints leading up to 8/08/25 when we pull the trigger on our van purchase, that the targets bordered on the impossible.  

Today I'm celebrating that the van build is now 41% funded.  The next check point is 11/29.   If we avoid setbacks, reaching milestone #2 on budget means Lucy will be 50% funded.  All of you reading this are my accountability partners.  I don't want to let you down as I believe walking the walk is more important than talking.  Daily perseverance is necessary to reach bold dreams.  Thank you for the opportunity to share my dreams with you.  There is much work to be done until the funds are raised.  I will be spending free time learning how to be a van builder in time for the Lucy adoption in August.  It feels great to reach milestone #1 on target.  Have a great day.

 

Spread the Happiness

I completed "The 100 Simple Secrets of Happy People" this morning three months ahead of schedule.  The idea was to read one chapter a day until the end of the year as part of my quest to make daily reading a permanent habit.  Something changed.  I couldn't put the book down.  Although it was published in 2001, the ideas about happiness remain constant.  Now the book is in my wife's hands.  She will give me her copy of a book she is reading regarding the same subject when she is finished.  

I'm discovering that the pursuit of goals brings me great joy.  If you want to multiply your happiness, focus on being generous.  Have a great day. 

Day 14 Gratitude Journal

 On a scale of one to ten, how would you rate your level of gratitude?  Does it change day to day?  The best way I know how to measure my sense of gratitude is by recording what I'm thankful for daily in a gratitude journal.  Today is day 14 which means I'm half way to making daily journaling a permanent habit.  

Most people probably wouldn't consider listing activities they despise on a gratitude journal but I beg to differ.  I'm having great success with the increased endorphin levels that come from activities such as standing outside in the cold facing the morning sun or the cold shower that follows.  It's not the activities I'm thankful for; it's the results of doing things I don't want to do but do them anyway.  I'm thankful for the rush of endorphins which remain hours later.  Happiness and gratitude are from the same family tree.  Start your morning with a notation in your gratitude journal and happiness will show up throughout your day.

It's worth noting that some activities are missing in my daily routine such as too much time on social media scrolling mindlessly.  By the way, the frivolous activities you cut out set you up for the necessary time it takes to do important tasks like gratitude journaling.  Start you gratitude journal today.  Read in on days when you feel like you're in a slump.  Have a great day.

Approaching Checkpoint #1 for Lucy Van Build

Approximately 60 days ago I set up a detailed timeline for adopting Lucy and turning her into a vacation second home on wheels.  Checkpoint #1 is Friday, 10/4.  My hope is to follow all the checkpoints and reach our fundraising goal for the adoption by the target date of 8/08/25.   As long as no emergencies come up between now and 8/08, the adoption fund will be complete and we can move forward with our van purchase.

In order to complete the van build by Thanksgiving, 2025, I'm spending time daily learning from the pros on YouTube about how to build our dream van.  So far so good.  I'm finding great joy in the learning process.  Have a great day.

How Much of Your Life Is On Autopilot?

Are you happy with the direction you're going?  If so, I hope your autopilot button is on and you reach your destination in good spirits.  If you're not satisfied, this is a great day to disengage the autopilot and make some course correction moves while there is still time.

I'm living proof you can teach an old dog new tricks if you're willing to do the work.  Doing the work means you are willing to change no matter what your chronological age happens to be.  Once the desired changes are implemented, that's the right time to turn the autopilot back on and proceed.

The manual override can be a bit bumpy at times.  If you consider your brain as the operating system, it really doesn't like it when you try to alter the pre-programmed controls that you set up as you were growing up.  Your brain will resist especially if you are implementing changes in your senior years.  

I'm writing this story before sunrise.  That's pretty much what I've been doing daily for fifteen consecutive years.  What's changing for me is my early morning routine that follows my daily blogging.  My manual course correction involves going outside at sunrise for a minimum of ten minutes per day in order to reset my circadian rhythms.  Today is day 2.  Should I turn the autopilot for my new morning routine on too soon, I risk reverting back to my old programming.  I need to turn off the autopilot every time I'm making a change.  This year I've been on manual mode for a record number of days.  

My hope for you is that you find the inspiration to go into manual mode and pursue something you once thought was impossible.  You see, when your brain convinces you something is impossible, it is tempting you to give up and go back to autopilot.  Challenge yourself to grow.  Challenge your brain to let go of outdated programming.  Plot a new course.  Have a great day.

First Sun Part of Revised Morning Routine

Andrew Huberman challenges his followers to go outside at sunrise for at least ten minutes.  I've been enjoying my time in the sun indoors through the windows until this morning when I decided to follow Huberman's advice.  He argues that certain frequencies are blocked when the sun is viewed through windows.  

As a new fan of habit stacking I did three things at once this morning at sunrise.   My wife looked at me like I'm an alien when I told her I needed to go outside.  How peculiar I must look with shorts on (it's cold this morning), my headphones in place and my cell phone set up on YouTube while holding my latest book I'm reading.  My cell phone is also my timer.  It's set for ten minutes before going outside to bask in the early morning sunshine.  Will this be a new morning routine?  Ask me in 30 days.  If I'm still doing all of these activities simultaneously I should be able to confidently state I'm well on my way to a newly revised permanent morning routine.

My pre-sunrise routine began at 5:00am when I woke up without an alarm.  I will need to be flexible with my morning habits as the sunrise varies throughout the year.  Viewing the sun as it rises daily will allow my body to adjust its time clock to be in harmony with Mother Nature.  

If you are not happy with your life as it is now, consider revising your early morning routine to give you an opportunity to enhance your sense of well-being.  I already know my brain is going to fight me when the temps fall below zero and I'm still following my early morning routine which includes ten minutes of viewing the sun outdoors, even on cloudy days or snow days.  These habits are what make me who I am.  Forcing myself to do things that are difficult only enhances the endorphins.  Yes, I may seem like I'm an alien in my wife's eyes but I can honestly say I'm a happy alien.  Check in 30 days from today and I'll let you know if the first sun habit is permanent.  Have a great day.

Sardines for Breakfast Today

People cringe when I tell them I eat sardines.  The truth is I cringe a bit as well.  After discovering that doing things you really don't like to do actually increases the size of your brain in the area known as the anterior midcingulate cortex, I'm doing my best to pursue activities I would much rather prefer to avoid.

I eat sardines because they are easy to consume when I'm on the road and there aren't any other good food choices.  Sardines can be eaten right out of the can.  There is no prep time.  Sardines are one of the healthiest food choices one can make.

When it comes to breakfast choices, sardines are probably last on my list.  Not this morning.  Too bad I can't measure the size of my AMCC.  All I can do is rely on my observations concerning all my experiments.  Some may argue that some benefits may be a placebo effect.   Whether all these positive changes are real or placebo, all I can say is I'm happy with the results of all my experiments.  Sardines aren't for everyone.  I simply choose to give my brain all the that it can get.  My body as well.  Have a great day.

Habit Stacking Makes New Habits Stick

I'm trying something new, pursuing multiple new goals simultaneously.  The pros suggest one goal at a time to nurture it until it becomes a habit before moving on.  I see the merit in this as I seem to do better with intense focus on one idea at a time.  There is a workaround that may make multiple new habits become a permanent way of life called habit stacking.

We are creatures of habit.  Good habits allow us to become a better version of ourselves while bad habits lead to stress, anxiety, and poor self esteem.  I'm experimenting with adding multiple new goals to existing habits in order to make all of them stick. 

Last week I started a gratitude journal.  It's part of my early morning stack of habits.  I also started reading every morning.  After finishing my morning routine and right before leaving for my day job.  My quest to find at least one new fifteen minute window of time each day is succeeding which is creating a block of time for reading.  That equals three new habits that are in the daily mix.  All three of these habits are bringing me joy, especially since the book I'm reading now is about happiness and how people incorporate it in their lives.  I don't want to leave out the new mantra I'm repeating daily which I plan to make permanent as the results are immediate.  This is a must do activity.  It goes like this..."I'm getting better at ________ (simply fill in the blank with whatever you want to get better at.

For those of you who think you don't have time to work on multiple goals at the same time, habit stacking is a hack that may change your belief system.  Try it when you are on auto pilot, like when you brush your teeth.  Every time you brush your teeth you work on another goal, like leg raises or stretching.  Brushing your teeth reminds you of the new habit you are forming.

Challenge yourself to use habit stacking for increased success with multiple goals and see what happens over the next 90 days.  Have a great day.

Can Speed Reading Increase Reading Comprehension?

 It's time for another experiment.  I'm curious about maximizing my reading time while paying attention to my reading comprehension.  There are two benefits I'm seeking – reducing the time allocated to daily reading while learning new ideas to help me become a better version of myself.  

There is a theory that when you read faster by pointing a finger at the sentences you are forcing your brain to focus on the material.  You aren't giving your brain any time to be distracted.  The only way I will know if there is any merit is to experiment with various reading methods.  While watching YouTube videos is my favorite way to learn, I'm planning on dedicating more time to reading.  The local thrift store has an abundance of books to choose from.  The target for 2025 is to read one book a month.  If the speed reading experiment is successful, perhaps I can exceed my own expectations.  The next 90 days will be dedicated to the speed reading/comprehension experiment.  Have a great day.

The 1% Better Challenge

 It's hard to believe, but Christmas is only 90 days away.  Most people will wait until the end of the year to set new goals.  I have a better idea.  It's called the '1% Better Challenge.'  It's more of a brain improvement strategy than a goal improvement idea.  Think about an area of your life you would like to excel at.  Imagine what your life would look like if you could make massive changes simply by improving 1% per day for 90 days.

My new mantra goes like this:  "Every day I'm better at _________ than I was yesterday."

Ask yourself what the odds are of hitting your targets when you set goals monthly as opposed to annually.  Ask yourself if your brain will respond when you begin using this mantra daily.  Keep in mind that 1% a day may not be a big deal today or tomorrow.  In my opinion, it will be a very big deal in 90 days when you wake up on Christmas morning with a new body, mind, and spirit.  

Ready or not, the next 90 days are going to pass.  Why not be 1% better each day and see what happens?  Have a great day.

The Science Behind Happiness

We visited our favorite thrift store last week during our date day and I found two books.  The purpose of reading these books is to experiment with my rate of reading and comprehension.  Every morning I'm reading one chapter of "The 100 Simple Secrets of Happy People."  If I remain on target, that book will be completed before the end of the year.  If the experiment is successful, I will finish early and start the second book.  I'm excited about the material in the book because it's backed by science.  The studies are quoted in each chapter.  I have a hunch that if my comprehension increases while I'm reading about happy people, maybe my own happiness will increase.  Check back in 100 days and you can test me on this theory.

I'm discovering in my own life that happiness increases when I do certain daily routines backed by science.  The cold shower in the morning bumps up long-lasting supplies of endorphins.  The lunch-time outside sitting in my Tommy Bahamas chair barefoot while staring at the pond gives me a science-back boost of enough endorphins to get me through my busy day shift.  

If you are not happy, try doing science backed things that add brain chemicals guaranteed to increase your happiness.  Read about happy people.  Spend time with happy people.  Set goals that give you opportunities to visit places that will surely bring you happiness.  Have a great day. 

Are You Curious About Becoming a Super Ager?

 If you're having trouble reaching your goals, there may be a reason based on science.  The good news is that the latest research indicates we can actually get better at goal attainment simply by growing a specific  area of our brain known as the anterior mid cingular cortex (Amcc).  I never heard of this until yesterday when I listened to a podcast with my favorite neuroscientist, Dr. Andrew Huberman, and his buddy, David Goggins.  According to Huberman, he was on the edge of his seat when he discovered this research recently.  He learned this area of the brain can actually grow when you participate in activities that you actually despise.  The key is that you must hate what you are doing and do it anyway.  

If you love to exercise and push yourself hard, you will be in great shape but your Amcc won't grow because you have a passion for exercise.  If you hate to exercise and force yourself, Boom – your Amcc grows.  Hate avoiding sugary foods and avoid them anyway? Boom – enlarged Amcc.  Hate pursuing certain chores like doing dishes but do the dishes anyway? Boom – enlarge Amcc.  

Super agers found a way to keep their Amcc from shrinking.  You can do the same.  All you have to do is force yourself to do daily activities you hate.  For me, it's that one or two minute cold shower before the hot water reaches me.  I jump in because I want the big reward – up to six hours of endorphins.  If I begin to enjoy the ice plunge, the Amcc no longer grows because I'm now doing something I like.  

I'm all about building tenacity.  It starts in the brain.  I have a new attitude about doing activities I hate.  If you're curious about becoming a super ager, this may be a great first step.  You decide.  Have a great day.

Memory Training 101

 According to memory expert, Jim Kwik, there is no such thing as having a good or bad memory.  He defines memory as being trained or untrained.  This is rather enlightening for me because memory is key to success in building relationships.   How can you show someone you care about them if you fail to remember their own name?  Imagine what your life could be like should you decide you are committed to training your memory?

Keep in mind your brain listens to every statement you make and follows what you say.  When you say, "I have poor memory recall," your brain shuts down your own ability to remember things.  Instead, tell yourself, "I'm getting better at remembering names every day."  Watch what happens.  The experience is magical.  

Do you remember when you were young and you could recall all of your friend's phone numbers?  Don't let your smart phone make you dumb when it comes to memory recall.  Start small and build just as you would train a new puppy new tricks.  Whatever you do, please don't ever limit your ability to have a memory that will stun your friends and family.  Use this phrase to train your brain...  "I'm getting better at (fill in the blank)."  Have a great day.

I Found Out I'm a Dolphin

My life is starting to make more sense now that I found a new mentor to follow.  It's also day 3 of a new habit I'm forming – a daily gratitude journal.  Before I get too far off today's topic, I want to acknowledge Jim Kwik, a memory expert and coach who happens to be a best selling author.  I took a free test yesterday and the results tell me I'm a creative dolphin.  If you're curious about what animal you are, I'll have a link at the end of today's story.  Here's a summary of who I am...

Creative Dolphin

The Creative Dolphin is the visionary. You generate original ideas and find unique solutions to complex problems through out-of-the-box thinking and strong intuition. Imagination is your playground. You approach challenges with a fresh perspective, looking from all angles, even ones no one has considered. Impossible isn’t in your vocabulary. That doesn’t mean you’re trying to constantly reinvent the wheel. Instead, you enjoy building on what already exists, and either expanding their potential or taking a different approach. You thrive when you’re encouraged to offer new viewpoints and love brainstorming new ideas. At home, you breathe new life into Taco Tuesday and can craft a brand-new marketing campaign for a lagging product at work. You’re guaranteed to come up with an idea no one else has thought of. You shine in environments that embrace your creative spirit and can feel stifled in places that require you to conform to strict convention.

I have to admit that reading this excerpt brought about great conflict.  My first thought was, "Wow, this guy doesn't even know me and he's going really deep, maybe I need to dig deeper with Jim."  Then the temptation came in...90% off from a package designed to help me reach my goals at an accelerated rate.  For those of you who follow me, you know I'm on a very strict budget that has no room for error in order to reach my time target to build my dream van.  I didn't say no to Jim's wealth of knowledge.  I decided "not yet."  The hardest part about delaying my response is that I really wanted to offer a tip for the free stuff I've been delving into from Jim's YouTube videos.  The first thing I did to thank Jim and also help five people close to me was to send the first YouTube video I watched from Jim several days ago.  Now it's time to pay it forward to my readers who want to know what type of animal they are.  Click here for the introduction.  I would love to know what you discover about yourself.  Have a great day.

 

Missing Sleep Report

Sorry.  There's a gap in my sleep reports.  I had a ten month streak going until I blew it last night.  My smart watch didn't get charged in the morning because I jumped out of bed to finish my siding cleaning project and it took up all available time until our date day.  The day was so action packed that I forgot about charging my smart watch until bed time.  That's when something interested happened.  I thought I could stay awake long enough to get enough battery recharge.  Looks like it was lights out pretty quick.  That's good news when you're working on a bedtime routine that hastens sleep and bad news when you fail at staying awake long enough to put your watch back on.

All I can say is I slept great.  The day was a ten and the night was a ten.  I'm certain I achieved blue zone sleep in every category although I don't have the data to back it up.  My watch is fully charged and I'm also recharged.  Have a great day. 

Do You Have a Gratitude Journal?

 Are you happy?  Do you record the reasons for your happiness?  If your answers are negative, I have a simple solution for you.  It's called a gratitude journal.  It doesn't have to be anything fancy.  I'm using my writing software to record what I'm thankful for.  Today marks the first entry.  I have done this in the past but today I'm making it more formal so I can keep track of gratitude.  For those of you who think this may be a waste of time, I offer some science that may change your feelings about this.  It's all about the endorphins that are released when you practice daily gratitude.  Writing about it helps you keep track.

I have a challenge for you.  I challenge you to write down three things you are thankful for every morning for 30 days.  See for yourself what happens to your brain when you do this simple activity.  If your happiness improves, keep it up.  What do you have to lose?  Have a great day.

Are You Advancing the Football?

 

If you could post scores showing how you are doing with your life, what would the world see?  Are you winning or losing?  The majority of you reading this are most likely in the 4th quarter of your life.  I believe the second half of my life has been devoted to correcting all those errors I made early on in the game.  I also had to pay the price of some serious penalties.  The question of the day is, "Are you advancing the football?"  You don't have to share your answer with me or the world.  This question is meant for you to evaluate where you are on the field and where you are going.

For those of you who are like me and suffered early setbacks, I would like to share my take on the game of life.  Before getting too deep, I would like to thank both my parents for getting me started.  My dream to build a vacation home on wheels is rooted in the first quarter of my life when we spent so much free time camping.  Every weekend was an adventure.  Mom, you were burdened with the preparation and the cleanup afterwards.  I don't know how you did it.  Thank you for that.  Dad, you made camping a priority.  You exposed all of us to the great outdoors.  Thank you for sharing your love of travel with us at an early age.

It's time to go deep now.  I have a detailed plan for the remainder of my time on the field.  The plan requires sticking to a budget, living within my means, giving up time wasting activities, and surrounding myself with like-minded people who believe in winning.  Vince Lombardi tells us winning is a habit...so is losing.  It's not easy to advance the football.  It's not easy to recover from life's interceptions and fumbles.  The challenge is to stay in the game and make adjustments.  How committed are you?  Have a great day.

Two Tips for Boosting Endorphins

What would your life be like if you could do two activities per day that could give you enough endorphins to complete everything on your to do list?  I'm referring to small changes in your routine that are capable of boosting your happiness to off the charts levels.  The first activity can be accomplished in under two minutes while the second activity can be completed in under twenty minutes.  Don't ask me how this works because I'm not a scientist.  Instead, ask me how I feel and decide for yourself if you should give these activities a try for the next thirty days.  I suggest thirty days because that's enough time for you to make this a permanent habit that will bring you joy from the greatest source on the planet – your brain.  Ready?

Activity #1 – The cold shower.  I jump in as soon as I turn on the shower.  It takes a couple of minutes before the hot water flows.  Do this and you will discover for yourself that you suddenly feel great.  There are other ways to boost endorphins although the affects don't last for up to six hours from these quick blasts of cold water first thing in the morning.  It took a while for me to quit screaming during my cold showers but I stayed with it once I realized how great I felt all the way to activity #2 which happens at lunch time.  Since I no longer eat lunch, activity number two fits perfectly into my lifestyle.

Activity #2 – Barefoot in the grass.  One of the casualties of playing outdoor tennis and pickleball is the white feet.  I decided spending twenty minutes a day on my lunch break barefoot in the grass would solve this problem.  It worked.  Not only do I have tan feet, I also have a second surge of endorphins from the afternoon sun exposure.  This kicks in about the time the first dose of endorphins from the cold shower wears off.  I tell my teammates that it feels like I'm just starting my shift even though I'm half way done.

It's time for me to sign off and hit my morning shower.  Sure, it will be painful.  I visualize Howie Mandal asking me, "Deal or No Deal?"  Do I Jump in immediately and freak out for a minute or wait until the hot water comes?  The answer is immediate.  I will suffer the pain for one minute in order to be dealt up to six hours of endorphins.  The same is true at my lunch break.  I will remove my shoes and bask in the sun while giving up all the temptations being offered indoors that most Americans consume without even realizing they are addicted.  Give your endorphins a boost twice a day.  Deal?  Have a great day.