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Health and Well-being

To Rejuvenate Your Brain, Give it a Break

August 25, 2022 By Nagesh Belludi Leave a Comment

Research suggests that once you hit a “plateau of productivity,” the number of hours you work without a break is inversely proportional to how much you’ll accomplish.

Even brief escapes such as a walk in nature or a run around the block can clear your head and rejuvenate the brain. Just leave the phone behind and seek novelty (e.g., noticing something new or taking different paths.) Engage your mind with the world instead of worrying about the work you’re supposedly taking a break from.

Downtime allows the brain to refresh the specific neural network you’ve been using, make new connections, and inspire you to fresh approaches to tasks.

Idea for Impact: Intermittent escapism can be valuable. It distracts the brain from useless worry, helps generate out-of-the-box ideas, and may even restore a sense of wonder.

Novelist Neil Gaiman said it better, “People talk about escapism as if it’s a bad thing… Once you’ve escaped and come back, the world is not the same as when you left it. You return to it with skills, weapons, and knowledge you didn’t have before. Then you are better equipped to deal with your current reality.”

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Filed Under: Health and Well-being, Sharpening Your Skills Tagged With: Balance, Decision-Making, Discipline, Mindfulness, Stress, Thought Process

Thirst is a Late Indicator of Dehydration

July 26, 2022 By Nagesh Belludi Leave a Comment

If you’re feeling parched, if your mouth feels dry, your body has likely lost 1 to 2 percent of its water content already. That’s a late indicator of dehydration, particularly in older adults.

Idea for Impact: Amid the current record-breaking heat wave, don’t wait for thirst to set in. Monitor for early clues from your body telling you it needs fluids—darker-colored urine, reduced exercise performance, headache, exhaustion, wooziness, and hunger.

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Filed Under: Health and Well-being Tagged With: Discipline, Procrastination

Book Summary: No Filter & The Inside Story of Instagram

July 18, 2022 By Nagesh Belludi Leave a Comment

'No Filter Instagram' by Sarah Frier (ISBN 1982126809) No Filter: The Inside Story of Instagram (2020) narrates the civil networking service’s ascendance from a Silicon Valley startup to a cultural phenomenon with an ever-present feature of everyday life and an advertising juggernaut.

The book’s author, Bloomberg journalist Sarah Frier, says, “On social media, the average user is scrolling passively, wanting to be entertained and updated on the latest. They are therefore even more susceptible to suggestions by the companies, and by the professional users on a platform who tailor their behavior to what works well on the site.”

Instagram evolved from Burbn, a mobile check-in app. The founders Kevin Systrom and Mike Krieger refocused their app on photo-sharing, which had become a well-liked feature among Burbn’s users. Most cellphone cameras were pretty shoddy then, so Systrom and Krieger implemented filters to make the pictures prettier.

The founders didn’t, however, consider the downside of their innovation—reality-adjusting filters made not only users’ pictures but their lives, by extension, look more appealing. “Instagram’s early popularity was less about the technology and more about the psychology—about how it made people feel. The filters made reality look like art. And then, in cataloging that art, people would start to think about their lives differently, and themselves differently.”

No Filter author Frier shines in analyzing how Instagram rewired society and ushered far-reaching consequences for society, especially on young people’s mental health. Instagram and its ilk have stolen self-esteem and our attention span, leaving us with a needy dependency on strangers’ affirmation for a scripted-reality form of our lives. “The more you give up who you are to be liked by other people, it’s a formula for chipping away at your soul. You become a product of what everyone else wants, and not who you’re supposed to be.” The ability to rework photos to perfection has spread insecurity—even leading to a surge in filter-inspired plastic surgery.

No Filter also fixates on the battle for Instagram’s soul, following its purchase by Facebook for a then-absurd $1 billion, but seemingly a bargain today. There’s considerable corporate drama and cultural clash, but nothing like the co-founder infighting retold in Nick Bilton’s Hatching Twitter (2013; my summary.) Facebook founder Mark Zuckerberg emerges controlling and rather callous. In seeking incessant growth, he continually thwarts the Instagram team. Paranoid that Instagram’s advance could “cannibalize” and replace Facebook in cultural relevance someday, Zuckerberg held them back. As Instagram grew bigger and cooler, Facebook acted “like the big sister that wants to dress you up for the party but does not want you to be prettier than she is.” In 2018, Systrom and Krieger left Facebook.

Recommendation: Quick read No Filter: The Inside Story of Instagram (2020) for a compelling founding story and a relevant primer on the sweeping socio-cultural impacts ushered by the heavy use of social media.

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Filed Under: Business Stories, Health and Well-being, The Great Innovators Tagged With: Entrepreneurs, Social Dynamics

How to … Nap at Work without Sleeping

June 27, 2022 By Nagesh Belludi Leave a Comment

Make nap time the new coffee break. A quick snooze boosts productivity and improves memory and problem-solving.

Bill Anthony’s The Art of Napping at Work (1999) states that a shot of shut-eye was an indispensable afternoon pick-me-up for some of history’s greatest achievers, viz., Aristotle, Eleanor Roosevelt, John D Rockefeller, Leonardo da Vinci, Lyndon B Johnson, Margaret Thatcher, Napoleon, Salvador Dalí, Thomas Edison, and Winston Churchill.

According to the University of California-Irvine sleep researcher Sara Mednick, you don’t want to get into a deep sleep because you need to be alert. Her Take a Nap! Change Your Life (2006) uses the term “sleep inertia” to describe the inability to shrug sleep off after a nap. This impaired state worsens as you go deeper and deeper into sleep. So the trick is to avoid getting deep sleep.

If you nap about twenty minutes, you’ll be in light sleep, which is easy to get out of. In other words, twenty minutes is long enough to reach Stage 2 sleep but short enough to ward you off from waking up groggy.

Idea for Impact: Go ahead and snooze for 20 minutes, ideally sometime between 2 p.m. and 4 p.m. Step into bright light or splash your face with water if you need help regaining alertness after the alarm goes off. The post-nap energy spike can last for several hours.

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  5. The Simple Life, The Good Life // Book Summary of Greg McKeown’s ‘Essentialism’

Filed Under: Health and Well-being, Living the Good Life, Sharpening Your Skills Tagged With: Balance, Discipline, Motivation, Productivity, Task Management, Time Management

Great Jobs are Overwhelming, and Not Everybody Wants Them

June 13, 2022 By Nagesh Belludi Leave a Comment

One of my friends, a senior executive at a Fortune 500 firm, recently said, “no, thank you” when asked if he’d like to be considered for the post of CEO of his company.

My friend is an ideal CEO candidate: he’s accomplished and well-liked, he’s about 10 years from retirement, he’s been a company “lifer,” and he’s worked hard grabbing the gold ring.

When I asked what caused this change of mind, he reflected, “At what cost, however?”

Well, his response wasn’t unexpected. A successful corporate career demands a high level of performance for sustained periods.

Ambitious professionals, especially top performers, have started to think differently about the tradeoffs of a demanding job. They’re asking questions such as “How much is enough?” and “If I get that job, what is it that I’m giving up?”

Most new CEOs are overwhelmed, disclosing that their jobs are more demanding, complex, and stressful than expected. Little wonder, then, that the average CEO’s tenure has gotten shorter over the years.

The brutal reality is that CEOs have less time than ever to prove their worth. The tolerance for mistakes and short-term underperformance has really gone down.

CEOs have to perform or perish. The CEO job is no longer a tenured role, and the ground has shifted over the decades. Several factors have made the jobs of business chiefs much more complicated than in the past. There’s immense pressure to produce consistently excellent results and keep everybody satisfied. It’s so stressful just working hard to keep the job. Then there’s the unremitting pressure of walking a tightrope; managing the conflicting interests between various stakeholders is exhausting.

CEOs’ performance must be more transparent than ever due to the never-ending demands imposed by global competition, geopolitical volatility, technological disruptions, ever-watchful regulators, increasingly engaged boards, and the specter of activist shareholders. A job with such challenges can quickly overwhelm, and CEOs end up working days, nights, and weekends in a futile attempt to pull free. They feel guilty about sacrificing precious family time for their work.

Above all, CEOs feel lonely at the top—being “where the buck stops,” they don’t have anyone to confide in. CEOs tend to isolate themselves due to the overwhelming responsibilities and the pressure to appear calm to employees.

Idea for Impact: Not everybody wishes to climb the top of the ladder. A high-pressure climate is not for everybody. Remember, burnout happens not when you work too much but when you invest emotionally in work and don’t get a commensurate return.

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Filed Under: Career Development, Health and Well-being, Living the Good Life Tagged With: Assertiveness, Balance, Career Planning, Getting Ahead, Mindfulness, Stress, Time Management, Work-Life

If Meditation Isn’t Working For You, Try Intermittent Silence

May 27, 2022 By Nagesh Belludi Leave a Comment

Mindfulness meditation is tough. There’s no easy way around it. It can make you feel discouraged at best and miserable at worst when it doesn’t work.

If you’ve failed at trying different forms of meditation or don’t find them as calming as you hoped, try intermittent silence.

Intermittent silence is straightforward—it’s as simple as closing your eyes for 5 or 10 minutes, enveloping yourself in silence, and attending to the sounds of nature.

Intermittent silence quietens your mind. It shifts your attention from the incessant chatter in your head, disconnecting you from everything around and trying to reach a state of tranquility.

As disruptive thoughts emerge, let these thoughts pass by, acknowledging them but not engaging in them, just as you would glance at a butterfly fly around graciously. Make a deliberate effort to shift your attention away and focus on something else, e.g., a gentle breeze.

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Filed Under: Health and Well-being, Living the Good Life Tagged With: Anxiety, Balance, Mindfulness, Stress, Worry

Why You Can’t Relax on Your Next Vacation

April 23, 2022 By Nagesh Belludi Leave a Comment

Some managers can’t slow down even on vacation. They keep worrying about their work and won’t come back feeling rested and rejuvenated.

If you feel the added guilt of being away, it may be time for you to look inward and reflect upon your ability to delegate. Don’t bring fear of inadequacy with you on vacation.

Sure, most people responsible for delivering big things find it difficult to be away. Feeling out of control is always stressful. Here’s how to make time off as restful as possible:

  • Schedule 1-hour check-ins every day.
  • Manage your team’s expectations and make sure everyone knows what matters you want to be bothered about.
  • Build-in buffers at both ends. Don’t work right until you leave for the airport and don’t get back to work right off the plane. Schedule an extra day off before you depart and another when you return. Dive back in slowly.

Idea for Impact: Time off should be time off. Get the most out of your time off by unplugging completely.

Wondering what to read next?

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  2. The Champion Who Hated His Craft: Andre Agassi’s Raw Confession in ‘Open’
  3. Hustle Culture is Losing Its Shine
  4. Busyness is a Lack of Priorities
  5. The Truth About Work-Life Balance

Filed Under: Health and Well-being, Living the Good Life, Sharpening Your Skills Tagged With: Balance, Delegation, Mindfulness, Relationships, Simple Living, Stress, Work-Life, Workplace

How to Keep Your Brain Fresh and Creative

April 22, 2022 By Nagesh Belludi Leave a Comment

If you need to make much progress on a project, you may feel constrained to work on it in one sitting-down.

Don’t.

No one can concentrate on a single task all the time.

Break up your day—and your thought patterns—by regularly engaging in activities that aren’t intellectually taxing.

Plan your distraction. Have a little something to look forward to—a 15-minute break to watch the highlights of last night’s match, for example. Stretch, dance, or get a glass of water. Go for a short walk around your neighborhood.

According to neuroscientist Adam Gazzaley and psychologist Larry Rosen’s The Distracted Mind: Ancient Brains in a High-Tech World (2016,) regular breaks can lower mental fatigue, boost brain function, and keep you on-task for more extended periods. Creativity can flow when your mind wanders, allowing you to synthesize information uniquely.

When you sit back down to resume working, you’ll be emotionally regulated and have your mental resources replenished. This helps you be more creative and get more done.

Idea for Impact: Work in spurts. Set specific times to take recesses and stick to them. Your mind needs a break—a “state change,” in fact—at least every 30-45 minutes to work more effectively.

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  3. How to … Overcome Impact Blindness and Make Decisions with Long-Term Clarity
  4. How to … Incorporate Exercise into Your Daily Life
  5. Do Things Fast

Filed Under: Health and Well-being, Sharpening Your Skills Tagged With: Balance, Discipline, Getting Things Done, Procrastination, Pursuits, Time Management

Give the Best Hours of The Day to Yourself

April 19, 2022 By Nagesh Belludi Leave a Comment

What part of the day do you feel your best?

Some feel most energized during the first few hours of the morning. For night owls, evenings are better.

Now, who gets those hours?

Do you fritter away your best hours catching up on work, mindlessly surfing the web, or doing chores around the house?

Try giving that time to yourself instead. Guard that time for sleeping adequately, eating healthy, working out, treating yourself to a favorite dessert, connecting with the people you treasure, engaging in hobbies, and engaging in personal reflection.

Focus on your values and priorities—personal and professional—rather than someone else’s. As the pressure mounts at work and home, self-care activities are often the first to be cut out.

Classify what you need to do, should do, and want to do. Focus on the few things that you must do. And, if you still have time, progress to work you’d like to do.

Idea for Impact: Being in touch with your own feelings and nourishing yourself in every way possible is the ultimate form of self-care. Give the best hours of your day to yourself.

Wondering what to read next?

  1. How to … Combat Those Pesky Distractions That Keep You From Living Fully
  2. Personal Energy: How to Manage It and Get More Done // Summary of ‘The Power of Full Engagement’
  3. Avoid Being Money-Rich and Time-Poor: Summary of Ashley Whillans’s ‘Time Smart’
  4. How to Avoid the Sunday Night Blues
  5. How to … Overcome Impact Blindness and Make Decisions with Long-Term Clarity

Filed Under: Health and Well-being, Living the Good Life Tagged With: Balance, Discipline, Procrastination, Time Management

A Hack to Resist Temptation: The 15-Minute Rule

March 23, 2022 By Nagesh Belludi Leave a Comment

When you’re faced with a temptation, e.g., when you have a sugar craving, try this 15-Minute Rule: Commit to not giving in for 15 minutes. Take yourself away from the stimulus that led to the temptation.

With any luck, the enticement will wear off. At least it’ll become more manageable to control. If at all possible, wait another 15 minutes.

Increasing your awareness of your temptations and refusing to submit to them impulsively is the key to changing behavior.

Idea for Impact: Self-control in the face of urges and cravings is tricky. Even a simple distraction can break the trance.

Wondering what to read next?

  1. What the Dry January Trap Shows Us About Extremes
  2. What Are You So Afraid Of? // Summary of Susan Jeffers’s ‘Feel the Fear and Do It Anyway’
  3. How to Turn Your Procrastination Time into Productive Time
  4. Beware the Opportunity Cost of Meditating
  5. Conquer That Initial Friction

Filed Under: Health and Well-being, Sharpening Your Skills Tagged With: Discipline, Emotions, Goals, Lifehacks, Mindfulness, Persuasion, Procrastination

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About: Nagesh Belludi [hire] is a St. Petersburg, Florida-based freethinker, investor, and leadership coach. He specializes in helping executives and companies ensure that the overall quality of their decision-making benefits isn’t compromised by a lack of a big-picture understanding.

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Unless otherwise stated in the individual document, the works above are © Nagesh Belludi under a Creative Commons BY-NC-ND license. You may quote, copy and share them freely, as long as you link back to RightAttitudes.com, don't make money with them, and don't modify the content. Enjoy!