Mindmap-Book: Power of Business Process Improvement

Mindmap-Book: Power of Business Process Improvement

  • CONTENTS/8

    CHAPTER 1: The Roadmap: Learning How to Navigate/16

    • Can You Do It?/20
    • The Journey/21
    • The Ten Simple Steps to Business Process Improvement/23
      • Step 1: Develop the Process Inventory/23
      • Step 2: Establish the Foundation/24
      • Step 3: Draw the Process Map/25
      • Step 4: Estimate Time and Cost/26
      • Step 5: Verify the Process Map/26
      • Step 6: Apply Improvement Techniques/27
      • Step 7: Create Internal Controls, Tools, and Metrics/27
      • Step 8: Test and Rework/28
      • Step 9: Implement the Change/29
      • Step 10: Drive Continuous Improvement/30
    • The Executive Summary/30
    • Case Study/31
    • Chapter Summary/31

    CHAPTER 2: Step 1: Develop the Process Inventory: Identifying and Prioritizing the Process List/33

    • The Process Inventory/34
    • Process Prioritization/38
      • Developing Criteria/38
      • Scale/44
      • Applying Weighting/58
    • Chapter Summary: Step 1/62
    • Time Estimate/63
      • Build the Business Process Inventory/63
      • Sponsor Meeting/64
      • Establish Categories, Criteria, Scale, Weighting/64, 42,
      • Complete the Process Prioritization Table/64, 91,
      • A Second Sponsor Meeting/64
    • What You Have Achieved/65

    CHAPTER 3: Step 2: Establish the Foundation: Avoiding Scope Creep/66

    • The Eight Sections of the Scope Definition Document/69
      • Section 1: Process Name/69
      • Section 2: Process Owner/71
      • Section 3: Description/71
      • Section 4: Scope/79
      • Section 5: Process Responsibilities/81
      • Section 6: Client and Client Needs/82
      • Section 7: Key Stakeholders and Interests/83
      • Section 8: Measurements of Success/86
    • Chapter Summary: Step 2/87
    • Time Estimate/89
      • First Project Team Meeting/89
      • Sponsor Meeting/91
    • What You Have Achieved/91

    CHAPTER 4: Step 3: Draw the Process Map: Flowcharting and Documenting/92

    • Process Map Overview/93
    • Drawing the Process Map/97
      • Box 1/99
      • Box 2/103
      • Box 3/106
      • Boxes 4–7/108
      • The Cross-Functional Process Map/111
      • Continuing the Work from Meeting to Meeting/112
    • Documenting the Process/117
    • Chapter Summary: Step 3/121
    • Time Estimate/121
      • Second Project Team Meeting/123
      • Postmeeting Work/123, 42,
      • Follow-on Project Team Meetings/123
    • What You Have Achieved/124

    CHAPTER 5: Steps 4–5: Estimate Time and Cost and Verify the Process Map: Introducing the Process and Cycle Time and Gaining Buy-In/125

    • Business Process Timing/125
      • Process Time/126
      • Cycle Time/130
    • Process Cost/134
      • People Costs/135
      • Tool Costs/141
      • Overhead Costs/143
    • Putting It All Together/143
    • Alternative Cuts of the Data/144
      • Analyzing the Cost Estimate Columns/146
    • Verify the Process Map/150
      • Process Workers/150
      • Stakeholders/151
      • Sponsor/151
    • Chapter Summary: Steps 4–5/152
    • Time Estimate/153
      • Project Team Meeting/153
      • Postmeeting Work/154
      • Sponsor Meeting/154
      • Verify the Process Map/154, 42,
      • Postvalidation Work/154, 91,
    • What You Have Achieved/155

    CHAPTER 6: Step 6: Apply Improvement Techniques: Challenging Everything/156

    • Eliminate Bureaucracy/158
    • Value Added/162
    • Eliminate Duplication/165
    • Simplification/169
    • Reduce Cycle Time/171
    • Automation/175
    • Chapter Summary: Step 6/179
    • Time Estimate/180
      • Project Team Meeting/180
      • Postmeeting Work/181
    • What You Have Achieved/181

    CHAPTER 7: Step 7: Create Internal Controls, Tools, and Metrics: Making It Real/182

    • Internal Controls/182
    • Tools/188
      • Job Aids/189
      • Custom Email Forms/189
      • Excel Tools/195
    • Metrics/196
    • Chapter Summary: Step 7/201
    • Time Estimate/202
      • Project Team Meeting/202
      • Postmeeting Work/203
      • Project Team Meeting/203, 42,
    • What You Have Achieved/203

    CHAPTER 8: Step 8: Test and Rework: Making Sure It Works/204

    • The Five Steps to Testing the Business Process/207
      • Step 1: Create the Test Plan/208
      • Step 2: Develop the Scenarios/212
      • Step 3: Implement the Test Plan/216
      • Step 4: Summarize Feedback and Rework/218
      • Step 5: Retest/218
    • Chapter Summary: Step 8/219
    • Time Estimate/219
      • Create the Test Plan/220
      • Write Test Scenarios/220, 42,
      • Implement the Test Plan and Rework/220
    • What You Have Achieved/220

    CHAPTER 9: Step 9: Implement the Change: Preparing the Organization/222

    • The Implementation Plan/223
    • Overview of the Three Phases of the Implementation Plan/226
      • The Design Phase/226
      • The Development Phase/227
      • The Implementation Phase/228
    • The Four Tracks in the Implementation Phase/228
      • Change Management Track (Impact Analysis)/228
      • Testing Track/230
      • Communications Track (Communication Plan)/230
      • Training Track (Training Plan)/233
    • Chapter Summary: Step 9/238
      • Time Estimate/239
      • Develop the Implementation Plan/239
      • Develop the Impact Analysis/240
      • Develop the Communication Plan/240
      • Develop the Training Plan/240
      • Gain Sponsor Buy-in/241
    • What You Have Achieved/241, 42,

    CHAPTER 10: Step 10: Drive Continuous Improvement: Embracing the New Mindset/242

    • The Continuous Improvement Cycle/244
      • Evaluate/245
      • Test/250
      • Assess/251
      • Execute/253
    • Continuous Improvement Plan/254
    • Chapter Summary: Step 10/257
    • Time Estimate/258
      • Develop the Continuous Improvement Plan and Schedule/258
      • Gain Sponsor Buy-in/259
      • Test, Assess, Execute/259, 42,
    • What You Have Achieved/259

    CHAPTER 11: Create the Executive Summary: Getting the Recognition/260

    • The Six Sections of the Executive Summary/261
      • Section 1: Project Focus/262
      • Section 2: Goals/264
      • Section 3: Summary/265
      • Section 4: Key Findings/272
      • Section 5: Deliverables/273
      • Section 6: Appendix/274
    • Chapter Summary/274
    • Time Estimate/275
      • Create Analytical Tables/275
      • Write the Executive Summary/276
    • What You Have Achieved/276, 42,

    CHAPTER 12: Case Study: Sharing a Real-World Example/277

    • Background/277
    • Step 1: Develop the Process Inventory/278
    • Step 2: Establish the Foundation/283
    • Step 3: Draw the Process Map/286
    • Step 4: Estimate Time and Cost/298
      • Process Activities and Process Time/299
      • Annual Volume/305
      • FTE Formula/308
      • Employee Costs/310
    • Step 5: Verify the Process Map/310
    • Step 6: Apply Improvement Techniques/311
      • Benchmarking/311
      • A New Approach/317
    • Step 7: Create Internal Controls, Tools, and Metrics/325
      • Internal Controls/325
      • Tools/328
      • Metrics/331
    • Step 8: Test and Rework/333
    • Step 9: Implement Change/336
      • Communication Track/337
      • Training Track/338
      • Change Management Track/338
    • Step 10: Drive Continuous Improvement/338
    • Chapter Summary/343
    • What You Have Achieved/343

Mindmap-Book: Fear Your Strength

Mindmap-Book: Fear Your Strength

  • Introduction
  • 1 Strengths Beget Weaknesses—In Two Very Different Ways/12
  • 2 The Yin-Yang Responsibilities of a Leader
  • 3 Mindset
  • 4 Dialing Back/
  • 5 The Complete Leader
  • Leadership VersatilityIndex Survey
    • Instructions
      • Please rate your performance on the following eight leadership behaviors. Note that this is not the typical rating scale. On a typical scale, a higher score is a better score. On this scale, the best score is a “0,” in the middle of the scale. The premise is that there are two kinds of performance problems: doing too little of something or doing too much of it.

      WARNING:

      • Some people misread this scale. Please do not mistake it for the usual type where a high score is the best score. Use the “too much” side of the scale for items that you take to an extreme—what you do too frequently or with too much intensity. Use the “too little” side for those items that you are deficient on—what you do not do often enough or do with too little intensity.

      Leadership Behaviors Survey:

      • 1.Taking charge—being in control of your unit.
      • 2.Taking the initiative—seizing the opportunity to lead.
      • 3.Empowering your subordinates to run their units—able to let go.
      • 4.Giving your subordinates plenty of room to show initiative.
      • 5.Spending time and energy on long-term planning—future-oriented.
      • 6.Thinking broadly—taking a big-picture perspective.
      • 7.Focusing on getting things done in the short-term—results-oriented.
      • 8.Paying attention to the details—having a finger on the pulse of day-to-day activities.

      Forceful Leadership-taking the lead and pushing for performance

      Enabling Leadership-creating conditions for others to lead and contribute

      Strategic & Operational-positioning the organization for the future

      Operational Leadership-focusing the organization on the short term

      F-E Versatility-the ability to freely draw upon these two opposites, unrestricted by bias in favor of one side and prejudice against the other side. The higher the percentage, the greater your versatility on this important duality

      S-O Versatility-the ability to freely draw upon these twoopposites, unrestricted by bias in favor of one side and prejudice against the other side. The higher the percentage, the greater your versatility on this important duality.

      Forceful & Enabling

      • Takes Charge vs. Empowers
        • 1f. Takes charge–in control of his/her area of responsibility.
        • 1e. Empowers people–able to let go.
        • 2f. Assumes authority–makes it clear that he/she is the leader.
        • 2e. Gives people room to show initiative.
        • 3f. Gives direction–tells people what to do.
        • 3e. Allows his/her people to decide how to do their jobs–hands-off.
        • 4f. Steps in–gets personally involved when problems arise.
        • 4e. Trusts people to handle problems that come up in their area of responsibility.
      • Declares vs. Listens
        • 5f. Decisive–makes up his/her mind quickly.
        • 5e. Participative–includes people in making decisions.
        • 6f. Lets people know clearly where he/she stands on issues–declares him-/herself.
        • 6e. Relies on input from others–cares what they think.
        • 7f. Assertive in making his/her point–speaks up.
        • 7e. Open to influence–can be persuaded to change his/her mind.
        • 8f. Defends his/her position–doesn’t back down easily.
        • 8e. Receptive to push-back–open to having his/her thinking challenged.
      • Pushes vs. Supports
        • 9f. Pushes people hard.
        • 9e. Shows appreciation–tries to make other people feel good about themselves.
        • 10f. Expects a lot from other people.
        • 10e. Nice to people, treats them well.
        • 11f. Direct–tells people when he/she is dissatisfied with their work.
        • 11e. Sensitive–careful not to hurt the other person’s feelings.
        • 12f. Holds people accountable–firm when they don’t deliver
        • 12e. Gives the benefit of the doubt–patient when people are not doing their job well.

      Strategic & Operational

      • Direction vs. Execution
        • 1s. Spends time and energy on long-term planning–future-oriented.
        • 1o. Focused on getting things done in the short term.
        • 2s. Thinks strategically.
        • 2o. Tactical–gets involved in solving day-to-day problems.
        • 3s. Takes a big-picture perspective–thinks broadly.
        • 3o. Pays attention to detail–has a finger on the pulse of day-to-day activities.
        • 4s. Anticipates the need to change direction–looks ahead.
        • 4o. Monitors progress–follows up.
        • 5s. Expansive–aggressive about growth.
        • 5o. Plays it safe–conservative about taking risks.
        • 6s. Ambitious to improve the organization–launches many change initiatives.
        • 6o. Practical about change–careful not to take on too much.
        • 7s. Willing to make bold moves.
        • 7o. Introduces change in small increments.
        • 8s. Jumps on new opportunities–entrepreneurial.
        • 8o. Efficient–careful to conserve time and money.
        • 9s. Questions the status quo–skeptical of established ways of doing things.
        • 9o. Goes by the book–expects people to +0.88 follow standard operating procedures.
        • 10s. Embraces change–willing to do things differently.
        • 10o. Stays with the tried and true–doesn’t fix what isn’t broken.
        • 11s. Open to creative ideas for new products or services.
        • 11o. Organized–takes a methodical approach to getting things done.
        • 12s. Encourages innovation–creates a safe environment for trying new things.
        • 12o. Process-oriented–manages in an orderly way.

MindMap-BookSummary: Executive Function

MindMap-BookSummary: Executive Function

  • Book Information
  • Chapter 1–Problems with the Concept of Executive Functioning
    • Four related problems that currently exist in the concept of EF
      • 1. There is neither a consensus definition of EF nor an explicit operational definition of the term that can simply clearly and efficiently determine which human mental functions can be considered executive in nature and which ones cannot be so classified

        2. How is EF to be assessed?

        3. the lack of a coherent theory of EF

        4. Why EF?

      What Is EF?: The Lack of an Operational Definition

      Executive function is defined as the ability to maintain an appropriate problem-solving set for attainment of a future goal.

      a) an intention to inhibit a response or to defer it to a later more appropriate time

      b) a strategic plan of action sequences

      c) a mental representation of the task including the relevant stimulus information encoded in memory and the desired future goal-state.

      The executive functions consist of those capacities that enable a person to engage successfully in independent purposive self-serving behavior

      Questions about executive functions ask how and whether a person goes about doing something e.g. Will you do it and if so how?)

      Questions about cognitive functions are generally phrased in terms of what or how much e.g. How much do you know? What can you do?)

      EF Four components

      • 1) volition
      • 2) planning
      • 3) purposive action
      • 4) effective performance

      The term “executive functioning” generally refers to the mechanisms by which performance is optimized in situations requiring the operation of a number of cognitive processes

      Executive function is required when effective new plans of action must be formulated and appropriate sequences of responses must be selected and scheduled.

      Executive functions Activities

      problem-solving

      The executive functions are a collection of processes that are responsible for guiding directing and managing cognitive emotional and behavioral functions particularly during active novel problem solving

      The term executive function represents an umbrella construct that includes a collection of inter-related functions that are responsible for purposeful goal-directed problem-solving behavior

      • planning
      • initiation” of activity
      • cognitive estimation
      • prospective memory

      Executive function EF) is an umbrella term that incorporates a collection of inter-related processes responsible for purposeful goal-directed behavior

      Processes associated with EF are numerous but the principal elements include

      • anticipation
      • goal selection
      • planning
      • initiation of activity
      • self-regulation
      • mental flexibility
      • deployment of attention
      • utilization of feedback

      Executive functions refer to a collection of interrelated cognitive and behavioral skills that are responsible for purposeful goal-directed activity and include the highest level of human functioning such as

      • intellect
      • thought
      • self-control
      • social interaction

      Executive functions comprise a family of cognitive control processes that operate on lower-level processes to regulate and shape behavior.

      EF involves developing and implementing an approach to performing a task that is not habitually performed

      The early development of skills that support EF includes the ability to maintain problem-solving set for attainment of future goal

      • encompasses an individual’s ability to inhibit actions
      • restrain and delay responses
      • attend selectivity
      • self-regulate
      • problem solve
      • be flexible
      • set goals
      • plan
      • shift set

      Executive functioning has been defined as a set of regulatory processes necessary for

      • selecting
      • initiating
      • implementing
      • overseeing thought
      • emotion
      • behavior
      • certain facets of motor and sensory functions

      Executive function can be thought of as the set of abilities required to effort fully

      Guide behavior toward a goal especially in non routine situations

      Various functions are thought to fall under the rubric of executive function

      • include prioritizing and sequencing behavior
      • inhibiting familiar and stereotyped behaviors
      • creating and maintaining an idea of what task or information is most relevant for current purposes
      • providing resistance to information that is distracting or task irrelevant
      • switching behavior task goals
      • utilizing relevant information in support of decision making
      • categorizing or otherwise abstracting common elements across items
      • handling novel information or situations

      Why is maintaining an appropriate problem-solving set toward a future goal considered to be the essential nature of EF?

      Wouldn’t it be more precise and simpler to just make these three components part of the definition of EF itself?

      EF is the inhibition of a response or its deferral to a more appropriate time so as

      • 1. develop a mental representation of the task and desired future goal
      • 2. develop a strategic plan of actions and sequences to attain it
      • 3. maintain an appropriate problem solving set toward that future goal

      Why is it that detecting and responding to an X on a computer screen while inhibiting a response to an O is an executive function test while reading an X when it appears is not?

      Why is stating the color of ink in which a color word i.e. “red”) is printed considered an executive function but reading the actual printed word is not?

      Why is pointing to a location where a picture or geometric design appeared in a matrix after it has disappeared for a few seconds an indication of EF while pointing to the same design in the matrix while it is still present is not an EF?

      Why is sorting cards into categories based on your own sorting rule not an EF while sorting them so as to discover an examiner’s undis sorting rule is considered an EF?

      Six components of EF

      • self-regulation
      • sequencing of behavior
      • flexibility
      • response inhibition
      • planning
      • organization of behavior

      Not EF

      • visual–spatial perception
      • speech and language
      • emotion
      • motor speed and coordination

      How Is EF Assessed?: The Poor Ecological Validity of Psychometric Tests of EF

      The following current situation in this field represents this error

      • The PFC is the “executive” brain
      • ADHD is a disorder arising largely from structural and functional abnormalities in the PFC
      • ADHD is largely not a disorder of EF

      How Does EF Work?: The Limitations of Current Cognitive Models of EF

      The Disparity between Models of EF and Deficits in Patients with PFC Disorders

      A Sampling of Theories of PFC EF) Functioning –

      1. Stuss and Benson’s Hierarchical Model of EF –

      • Executive control functions called into action in non routine or novel situations provide conscious direction to the functional systems for efficient processing of information

        The executive function represents many of the important activities that are almost universally attributed to the frontal lobes which become active in non routine novel situations that require new solutions

        These behavioral characteristics have been described by many authors and include at least the following: anticipation goal selection pre planning means-end establishment) monitoring and use of feedback if–then statements)

        EF refers to four components

        • anticipation
        • goal selection
        • pre planning
        • monitoring
        • Sequencing

        is said to be involved in organizing and maintaining bits of information into meaningful sequences such as in the temporal integration and sequencing of behavior

        Non executive posterior basal functional systems

        • attention
        • alertness
        • visual–spatial
        • autonomic emotional
        • memory
        • sensory perception
        • language
        • motor
        • cognition

      2. Fuster’s Theory of Cross-Temporal Organization –

      Three PFC components

      • 1) working memory which is a temporally retrospective function;

        2) anticipatory set planning) which is a temporally prospective function

        3) interference control a form of attention that involves resistance to distraction) which inhibits the disruption of goal-directed behavior by events or behavior that are irrelevant to or incompatible with the goal

      purpose of these three EF components

      • “the cross-temporal organization of behavior

        achieved by a temporal synthesis or integration that represents the “formation of temporal structures of behavior with a unifying purpose or goal—in other words the structuring of goal-directed behavior

        includes in his concept of EF the self-regulation of motivational emotional and other drive states in the service of goal-directed behavior

      Model of PFC EF

      • need to appreciate that goal-directed actions often involve significant delays among events E)

        responses R)

        goals and their attendant consequences G C).

        done by mentally representing the E-RG C arrangement

        Goal-directed behavior is achieved through the guidance of behavior by these internal representations

        representations arise from his three components

      3. Duncan’s Theory of Goal Neglect

      • a. human behavior is organized around a list of goals and sub goals against which individuals are comparing their ongoing behavior to maintain behavior directed at these goals

        b. Frontal lobe damage results in an inability to retain these goals in mind and thus greater disorganization of behavior

        Information-Processing Theory of EF

        EF as a set of three components

        • problem solving
        • task analysis essentially defining the problem)
        • strategy selection and revision
        • strategy monitoring

        three components of cognition:

        • cognition
        • metacognition
        • executive functioning

        Cognition

        • Cognition is all the knowledge and strategies that exist in long-term memory; this reservoirof information is critical to effective problem solving. The metacognitive levelis aware of this lower level and contains models of the various cognitive processesas well as an understanding of how knowledge and strategies interconnect. Executivefunctioning coordinates these two levels of cognition by monitoring and controllingthe use of the knowledge and strategies in concordance with the metacognitive level

        IDEAL problem solver

        • 1) identify an important problem tobe solved
        • 2) define the subgoals involved in solving the problem
        • 3) explorethe possible approaches to the problem select a potential set of strategies)
        • 4) anticipate potential outcomes before acting on the best initial approach
        • 5) look back and learn from the entire problem-solving experience

        planning

        planning and problem solving may be synonymous terms althoughplanning seems to also include a longer-term future consideration than mightproblem solving which can be applied to much more near-term problems

      4. Hayes Behavioral Theory of EF as Rule-Governed Behavior

      EF tasks place people in situations wherepreviously learned sources of behavioral regulation come into conflict with ruleslaid down by the task and examiner

      Those task-specific rules are competingwith behavior that is otherwise automatic and well practiced

      the typicalautomatic flow of behavior must be interrupted and delayed long enough forthe person to discover a new rule or select among previously learned rulesthat may apply in this situation

      interrupting a well-practiced behavior itselfoften requires that a rule be selected and followed that is initiating the delay inresponding

      EF tasks individuals often have to implement a rule toinhibit their usual ongoing responding even if it is just asking them a questionabout the task

      They must then either select from among a set of relevantpreviously learned rules or generate a new one

      augmenting is also neededwhere verbal self-reinforcement 3 –

      is also used formotivation as in phrases such as “good boy ” or self-statements of being rightor being good in following the rule 3 –

      Sings of PFC injuries or disorders

      • devastating behavioral
      • social deficit
      • emotional deficit
      • economic deficit
      • occupational deficit
      • moral deficits deficit

      Example

      how are we to see any connection between how patients performa digit span backward N-back serial addition or other task ofverbal working memory and their economic life in their natural settings?

      Humans daily engage in reciprocal exchange and must frequently andrapidly evaluate the costs-benefits to them of doing so as each party tothe transaction goes about pursuing their actions toward their futuregoals no matter whether the exchange involves money goods or services

      This is the field of economics broadly defined. Yet where does thiswidespread human goal-directed activity ever enter into modern viewsof EF?

      fundamental basis of morality

      awareness of one’s self over time in relation to others and the future consequencesof one’s actions toward others and of others’ toward one’s self

      This daily intersection of each human’s goal-directed activities amongthose of other goal-directed humans requires rules ethics) for makingsuch activities run as smoothly and peaceably as possible

      Four factors-EF Tasks

      • 1. flexibility perseveration or set shifting)
      • 2. perceptual–motorspeed probably not an EF)
      • 3. verbal working memory
      • 4. time estimation

      Four-factor model of EF

      • 1) attentional control includesinhibition)

        2) information processing fluency efficiency and speed ofoutput)

        3) cognitive flexibility shift response sets learn from mistakes devise alternative strategies divide attention process multiple sources ofinformation concurrently);

        4) goal setting develop new initiativesand concepts plan actions in advance approach tasks in an efficient andstrategic manner)

      The Missing Linkage between EF and Social Functioning

      social intelligence

      • the capacity to respond to appropriate social patterns to regulate social life and to integrate adequately and successfully with others

      As one of its major functions the frontal lobe bears responsibility foradministering the code by which the patterns of social behavior are putinto operation and by which the individual integrates and regulates its conductin respect of that of other individuals. We postulated that there is aspecial form of social intelligence by which the organism maintains therunning changing stream of social relationships and that the frontal lobesbear important if not unique responsibility for this

      Social Executors

      • 1) social self-regulation: processes needed tomanage the initiation rate intensity and duration of social interactions

        2) social self-awareness: knowledge and insight about oneself and theimpact of one’s behavior on others in social settings

        3) social sensitivity:the ability to understand another’s perspective point of view oremotional state similar to empathy)

        4) social salience: regulationof somatic and emotional states that impart a sense of meaningfulnessto social situations and to specific individuals within that situation

      The Overlooked Importance of Emotion and Motivation in EF

      The neglect of emotion may also stem from the inherently greaterdifficulty in measuring emotional and motivational states relative to theenormous number of tests available for assessing the more “cognitive”features of EF such as working memory

      Emotions are motivationalstates that undoubtedly play an important role in evaluating and determiningone’s means actions) and ends goals) and their social appropriateness

      They will also contribute the drive willpower or self-motivation that will be needed to achieve them –

      The supposedly “cool” EF brainnetworks such as working memory planning problem solving andforesight may provide for the “what where and when” of goal-directedaction but it is the “hot” EF brain network –

      provides the “why” or basis for choosing topursue that goal in the first place and the motivation that will be neededto get there –

      The Limitations of the Computer Metaphor of BrainFunctioning for EF

      Using the computeras a metaphor for brain functioning has undoubtedly been of value inefforts to advance the understanding of neural circuitry and its likelyfunctions. But it has its limits for brains

      First computers are designed whereashuman brains evolved; hence the architecture and functioning of eachare likely to be quite different.

      Engineers designing computers candetermine the most efficient and effective designs for both hardwareand software to achieve the intended purposes to which computers areused.

      Natural selection acting on brains has no such plans and foresightto use in its sculpting of the brain. Consequently a computer maybe a marvel of efficient design. But a brain is a veritable Rube Goldbergdevice of adaptations cobbled together from what had been availablefor other functions previously but that may be diverted to another functionunder a change in environmental pressure a new adaptive problem)

      A second major distinction between computers and brains is thatcomputers are passive whereas human brains are not –

      The computermetaphor portrays the brain as if it were software and hardware; givena certain input this “computer” moves the information through variousstages of processing to produce the output that we see virtually automatically like an automaton industrial robot or artificial intelligence creation. –

      The computermetaphor portrays the brain as if it were software and hardware; givena certain input this “computer” moves the information through variousstages of processing to produce the output that we see virtually automatically like an automaton industrial robot or artificial intelligence creation.This is a very passive view of the organism devoid of what makesliving things unique—they are self-interested agents! They have basicmotives preinstalled that serve to sustain their own life appetitive anddefensive protective motives) and to reproduce that is to transmit theirgenes) into the next generation sexuality and competition for mates) –

      This blindness to self-interestedness and its motives is a glaring deficiencyin contemporary EF models. A computer is not a self-interested self-motivating self-regulating entity; a human brain is

      The Installation of a “Central Executive” or Homunculus in EF:The Ghost in the Machine

      The Missing “Self” in EF –

      • The conscious self IS the central executive

        Each of us develops a conscious senseof self and it is this conscious self that is serving as the executive

        It isthrough our self-awareness self-consciousness that our values and wantsare consciously known to us our goals values or what we wish to pursue)are chosen by us and the strategies that we will employ in thesepursuits are selected by us

        Who chooses? I do

        What is to be valued andpursued?

        What I choose to do

        How is it to be pursued?

        The way I decideto do so

        Freedom here does not mean random or uncorrelated decision makingbetween values goals) and their means–ends

        Freedom or free willis a conscious generation of and consideration of the variety of optionsavailable to that individual over the longer term as capable of being conceivedby the individual

        It also includes the selection of which goals topursue how to pursue them and when to do so

      Overlooking the Bidirectional Influence of EF and Culture

      People both createand adopt culture. Yet it is equally true that the existing cultureinfluences the people who are immersed within and who actively adoptit.

      Why EF?: The Importance of Evolutionin the Origins and Purposes of EF

      The species that have a proto-EF system also engage to a certainextent in imitation learning a form of experiential or behavioral plagiarism).

      In humans in particular there is a dominantor prepotent response to overtly imitate another’s actions and itmust be actively inhibited from being publicly expressed—the neuronalfiring patterns that match the actions being watched are activated buttheir release to the musculoskeletal system is inhibited.

      The capacity to use the witnessing of another’s experiences for one’sown self-improvement is a tremendously useful adaptation among socialspecies in which members compete against each other for resources

      Humans also take imitation to an even higher level which is vicariouslylearning to do the opposite of what one has seen another do.

      Vicarious learning is a particularly useful adaptation when it comes to learningfrom the mistakes made by others some of which can be injurious or evenlethal. It is self-evident that more learning occurs in response to errorsthan to successes.

      Conclusions and Specific Aims

      • 1. the term “EF” lacks an operationaldefinition that can serve to determine which human mental facultiesshould be graced with the moniker “executive” and which shouldnot

        2. current theories of EF have driftedaway from capturing the characteristics of patients with PFC injuries ordisorders of this “executive” brain including their marked problems in emotional social economic and moral domains among others. Cognitive psychometrically based models of EF are common at this time

        3. characterizing modern models of EF

        4. evolutionary stance toward EF as an adaptation or suite ofadaptations necessary for solving problems that arose in human sociallife

      major concepts

      selfish gene theory

      whichexplains why all living things are at their core self-interested replicators

      To understand EF we will have to take the individual’s self-interests intoaccount.

      What does EF do for the survival and reproductive and inclusivefitness of its owner?

      Humans not only adapt to their environments as do others species but they adapt their environments to them—and they do it using EF. Such alterations to the environment can be studied for their value as part of the human EF phenotype

      phenotype

      Phenotypic traits have effectsthat impact not just the immediate spatial and temporal environment butthat also radiate outward from the organism

      These effects may extendfar beyond the proximal physical distance and short durations typicallyconsidered in the notion of a phenotype

      endopheno

      those psychological functions that seemclosest to the brain’s neural activity and so are closest to the genes andtheir proteins that serve as initial and intermediate pathways respectively to the EF behavioral phenotype

      human mental functions

      • dailyfunctioning
      • social relations
      • cooperative ventures
      • economic transactions
      • moral
      • legal
      • occupational
      • child-rearing
      • community activities

      extended phenotype

  • Chapter 2–The Extended Phenotype: A Foundation for Modeling Executive Functioning
    • The Conventional View of the Phenotype
    • From Genes to Proteins to Structures Functions
    • human’s phenotype
      • hair
      • skin
      • eye color
      • shape of the face
      • texture of theskin and hair
      • configuration of the teeth
      • he forward-facing placementof the eyes
      • height
      • body mass
      • upright posture
      • bipedal gait
      • structureof the appendages
      • opposable fingers and thumb
    • genes ? proteins and enzymes ? structures and their functions
    • The Steps in the Evolution Algorithm
      • 1. A storage device
        • There must be a reliable storage device or memorybase that is some means by which information can be reliably stored andaccessed
      • 2. A means of information encoding.
        • There must be a reliable meansby which information can be coded into the storage device. In the case ofbiological evolution this is just four little bits of information called nucleicacids which here we can simply call A G C T.
      • 3. A means of replication copying trials).
        • At its core the very essenceof life is self-replication—making a copy of the initial information. Forevolution to occur there must be some means by which the informationis copied replicated).
      • 4. Good but imperfect fidelity of copying).
        • Replication must createa highly similar copy from its original
      • 5. Mistakes mutations) must be made
        • While this restates the abovepoint that mistakes occur in the copying process the emphasis here is thatthere can be no evolution if the copying is perfect every time
      • 6. A specific environment exists
        • For information to exist it must existsomewhere. That “where” is material reality. It is often called the environment which just means a local region of reality.
      • 7. A selecting feature an effect) of that environment
        • Some aspectof the environment has to effect the likelihood that copies will surviveor be destroyed in that environment.
      • 8. Environmental change.
        • When something happens it could be nearlyanything) that changes the selecting feature of the particular environment

          levels beyond the genetic

          • 1. Operant conditioning
            • learning in animals for instance created a second level of evolutionthat occurs within individuals and allows a more rapid adaptation tothe environment and its changes than could occur at the genetic levelalone
          • 2. Vicarious learning
            • individuals no longer learnedjust by trial and error but could more rapidly adapt their behavior to theenvironment through observational learning

              Vicariouslearners are far more adaptive and hence dynamic

              They can adapt morequickly because they benefit from everyone else’s trial-and-error learning not just their own

              Vicarious learning provides another mechanismfor the accumulation and replication of information

          • 3. Mimetic–ideational
            • When modern humans evolved a capacityfor mental representations the ideational simulation of behavior couldcommence. The person could now test out mental representations ofbehavioral trials more rapidly imagine consequences and even generatenew behavioral mutations potential innovations) of those trials privately or cognitively).

              A new form of trial-and-error learning came intoexistence with this evolutionary level—one in which our ideas could die in our place

              This allows humans to adapt their behavior to the environmentand its changes far faster than can occur just by a vicarious learner—indeed far faster than any known species

              The vicarious learner has to wait for some innovationin trial-and-error learning to occur before it can be plagiarized by theimitator

              The human ideational learner can mentally simulate trials anderrors and even mutate representations and behavioral plans to generatemore grist for mental evolution

              Human mental trial-and-error simulation innovation or creativity) both at the ideational and symbolic levelshas created an opportunity for exceptionally rapid adaptation to environmentalchanges and problems that exceeds any other species

          • 4. Gestural communication
            • It has been argued that an early formof communication in humans in their history of evolution was initiallygestural

              This form of communication through movementwas believed to be founded on the mimetic–ideational level above inwhich individuals use mental images to repeatedly initiate behaviors forthe sake of rehearsal and improvement

              Through such overt rehearsals others who are watching them might have some understanding of whatthe individual is attempting to practice and why they are practicing it; thisgives rise to gestures as one means of communication

              Both the rehearserand observer can understand what is being communicated. In modernhumans such gestural communication is often retained despite loss ofsymbolic linguistic communication aphasias) such as following a strokeor head injury; this suggests that it arises from different mental mechanismsand neurological networks than those that permit language

          • 5. Symbolic–linguistic
            • The evolution of language and the ruleguidedbehavior it permits is another level of informational evolutionthat buttresses and even supplants the transmission of information acrossindividuals by observational learning

              One therefore finds a human phenotypethat can even more rapidly adapt its behavior to the environment a large part of which is social.

              It is the existence of the social environmentand its rapid changes that likely led to the need selection pressure) for the development of the observational communicative gestural and linguistic) and mental cognitive ideational and symbolic) levels of evolution

          • 6. Cultural–artifactual
            • The invention of external storage devicesfor information acquired through language ideation and observationpermits another level of culture—the sharing of previously acquiredknowledge and inventions

              These archival artifacts records products objects tools etc.) can be transmitted horizontally to others and verticallyacross subsequent generations

              Using the ever-evolving culture each new generation has the opportunity to reach a higher quality of lifeand adaptive success than was possible for the previous generation. Inits entirety culture is shared behavioral gestural symbolic linguistic and recorded information.

              Even its recorded format evolves and providesyet again another degree of freedom from the level of genetic evolution despite the fact that the capacity for culture arose out of genetic variation

              The environmental scaffolding provided by culture is itself highlydynamic and its own form of evolution. Current culture is the beneficiaryof earlier levels of cultural scaffolding on which it now perches.When studied in detail the evolution of cultural information proceedsby small stages and steps ratcheting)

              This is self-evident in any review of the historical stages of anycultural device or practice such as the building of cars planes and thelike and even that of the principles adopted for organizing entire societies such as civil and property rights

              Laid out in historical sequence thegradual evolution of a device actually information represented by suchdevices) method or principle is unmistakable. Over time huge changesappear to arise from prior gradual improvements retained useful mutations)

      • In Whose Interest Is the Human Extended Phenotype?
        • Situations in which individuals behave solely for the good of others thegroup) are unstable because they are prone to invasion by cheaters andfree riders who contribute less or nothing while benefiting from others’altruistic actions

          All cooperative ventures among living organismsexist and are stabilized by the mutual self-interests of the participantsand the fact that each derives more benefit from the cooperative venturethan they could achieve alone –

          boost in self-benefit from thecooperative venture nearly always involves the eventual division of labor that is specialization. –

          The division of labor both boosts self-benefits andbinds each to the other in mutual self-support –

      • Conclusions
        • The field of psychology the study of the behavior of organisms) is asubspecialty of the science of biology the study of organisms) and thisis especially so for the field of neuropsychology the study of brain–behavior relationships)

          Evolution is the governing paradigm of biology.It is therefore also a governing paradigm or should be in neuropsychology

          To neglect or forsake evolution and these concepts is towall off neuropsychology from its most powerful source of understandingbrain–behavior relationships and for generating hypotheses aboutthem

  • Chapter 3–Executive Functioning as an Extended Phenotype
    • A More Precise Definition of EF
      • the definition of EF as self-regulation SR).

        eachcomponent of EF is a specific type of SR—a form of self-directed actionaimed at modifying one’s behavior so as to make a future goal end or outcome more or less likely to occur

        EFcan therefore be initially defined as those self-directed actions neededto choose goals and to create enact and sustain actions toward thosegoals or more simply as self-regulation to achieve goals:

        EF = SR

        EF is a means for goal-directed action it is necessary to next define the terms “goals” and “means. –

      Defining Goals and Means

      Goals

      • Goals are states that result in a decreasein dissatisfaction or unease for an individual relative to the present state

        Future states that result in a decline in unease an increasein satisfaction happiness or welfare) are states we value; they are desiresand wants that we seek to attain fulfill and retain

        The course s) of action that must be pursued to attain the goal arethe means to that end

      Means

      • A means is what serves to the attainment of any end goal or aim.

        Meansare not in the given universe; in this universe there exist only things

        Athing becomes a means when human reason employs it for the attainmentof some end and human action really employs it for that purpose

        Thinkingman sees the serviceableness of things i.e. their ability to minister to ends and acting man makes them means

        It is of primary importance to realizethat parts of the external world become means only through the operationof the human mind and its offshoot human action

        External objects are assuch only phenomena of the physical universe and the subject matter of thenatural sciences.

        It is human meaning and action which transform theminto means. .

      Goals or values

      • Goals or values are said to have utility
      • use-value in reducing statesof dissatisfaction or unease.

      Two types of utility or use-value

      1. Subjective

      • The subjective utility of a goal isstrictly personal.

        It is the degree to which the goal is perceived by thatindividual to reduce or alleviate that individual’s state of dissatisfaction

        That degree is its subjective value to that individual

        Only that individual presented with a given context and with any local constraints on choices contained in that situation can make the determination of utility or value.

        Only the individual can determine what is “good” topursue or what is in his or her own longer-term welfare and so computethe subjective use-value of the goal

      2. Objective

      • The objective utility of a goal is simply the relation between a thing object or product and the effect it has the capacity to bring about

        Science may permit the means by which to calculate those effects as in degrees of temperature units of energy expended calories) and the like

        But this utility or use-value should not be confused with the former subjectiveone

        Humans do not base judgments of value entirely or evenpartly on the objective use value of a goal or the means to attain it.

      Example

      • An action for example that raises or lowers the room temperature in my home by adjusting the thermostat by even degrees may be of little or no subjective use value to me but of great current value to my wife even though it is the same objective use value—the action alters room temperature by degrees

        Two people given the same information as to the objective use-value of certain means will not necessarily choose the same means or pursue the same ends

      That is because no one can judge what another person’s subjective state of dissatisfaction is relative to afuture state of greater happiness and whether it’s worth the pursuit

      This makes plain why no individual collective or government can or should make decisions concerning “the common good” because there is no such thing as a common good

      There is only individual good value or happiness and only individuals can decide what that use-value is to them.

      It is via EF SR that individuals engage in this process ofevaluating ends and means and the subjective use-value of these for theirown welfare.

      it is subjective use-value that drives the goaldirectedactions of an individual not objective use-value

      Attempting to understand the choices and actions that individuals make solely by manipulating various parameters of objective use-value will never givea full account of those choices and actions.

      there is a large measure of unpredictability to the choices and actions of others

      each individual must take this variability into account in living among and dealing with other people

      An Overview of the EF Extended Phenotype

      The Extended Phenotype of EF

      Pre-Executive Level

      • 1. CNS functions
        • Routine primary neuropsychological functions for example attention memory spatial and motor functions primary emotions and motivations –
      • 2. Behavior –
        • Automatic activity; operant conditioning

      Executive Functioning Levels

      1. Instrumental–Self-Directed Level

      • Instrumental–Self-Directed Level internalized mental processes: self-regulation)
      • Self-directed attention–self-awareness
      • Self-restraint inhibition)
      • Self-directed sensory–motor action nonverbal working memory; imagination)
      • Self-directed private speech verbal working memory; verbal thought)
      • Self-directed appraisal emotion–motivation)
      • Self-directed play innovation problem solving)

      2. Methodical–Self-Reliant Level self-directed actions)

      • Use of methods to attain near-term goals
      • Self-management across time
      • Self-organization and problem solving
      • Self-restraint
      • Self-motivation
      • Self-regulation of emotions
      • Social independence social predation or parasitism and social self-defense

      3. Tactical–Reciprocal Level social behaviors)

      • Use of tactics—nested sets of methods—to attain midterm goals
      • Daily social exchange sharing turn-taking reciprocity etc.)
      • Group living lower proportion of individual dispersal)
      • Beginning of economic behavior trading)
      • Social interdependence using others to attain goals)

      4. Strategic–Cooperative Level

      • Use of strategies—nested sets of tactics—to achieve longer-term goals
      • Arrangement of social cooperatives with division of labor
      • Acting in unison to achieve common ends and shared benefits
      • Origin of larger settlements further decreases in individual dispersal)
      • Stage II: Principled–Mutualistic
        • Use of principles—nested sets of strategies—to achieve long-term goals

          Pursuit of long-term self-interests by putting others’ long-term self-interestsahead of one’s own near-term and midterm self-interests

          Preference for larger delayed over smaller immediate consequences

          Origin of colonies cities city-states states and countries

      Pre-Executive Levels –

      Five levels Phenotype

      central nervous system CNS ) relevant genes

      CNS proteins and enzymes

      CNS structures

      CNS functions

      overt behavior

      CNS pre-executive functions

      CNS functions and behavior are automatic

      1. The Instrumental–Self-Directed Level

      • Executive functioning first emerges at this level and zone) of the phenotype.

        Six of the many psychological functions that exist at the preexecutivelevel become self-directed to form the initial level of EF.

        Theseactions create a conscious mental life for the individual and are as follows:

        attention

        self-awareness

        inhibition or self-restraint

        self-directedsensory–motor actions progressing on to mental simulation)

        self-speech progressing onward to verbal thought)

        self-appraisal evaluation)

        self-play

        These “actions” may be overt behaviors early in development but they become self-directed and internalized thus becoming primarilycovert mental activities later in development

        They are forms of selfregulationthat work in the service of goal-attainment

        An instrumental EF is “instrumental” in that it helps to attain the goal but does not do soby itself. Instrumental EFs are “self-directed” because they are appliedonly to oneself.

        CNS pre-executive functions ? executive self-regulatory) functions

      2. The Methodical–Self-Reliant Level

      • This level is concerned with overt goal-directed actions and behavior

        Amethod is a short chain of actions that achieve a given goal much likethe steps of a recipe.

        No single action in the sequence accomplishes thegoal but together as a sequence the actions accomplish the goal. Sucha goal is often near-term necessitating short chains of actions to attainit.

        A method is more complex than a single action or gesture becauseit is built up from such simpler actions.

        The methodical level is “selfreliant”because the individual’s goals tend to be focused on growingindependence from and self-defense against others

        It also includes acapacity for social predation—the use of others in a parasitic way forone’s own ends that are not mutually beneficial and against which otherswill employ forms of self-defense.

        CNS pre-executive functions ? executive self-regulatory) functions ?executive self-regulatory) adaptive behavior ? self-organizationof environmental arrangements products artifacts)

      3. The Tactical–Reciprocal Level

      • This level and the one that follows represent the social symbiotic levelsof EF

        At the Tactical–Reciprocal level and zone relationships with others are no longer those of social parasitism predation and self-defense against others’ parasitism

        others now become means for attaining goalsthat are mutually beneficial—socially symbiotic

        The term “tactical” isused to mean sets of methods clustered together to comprise longerchainaction sequences that achieve a higher order longer-term goal.Each method within a “tactic” achieves a necessary subgoal

        The term“tactical” is also used in its traditional social meaning of an adjustmentin one’s actions relative to the actions or anticipated actions of others asin a military engagement.

        the tactical level is also associatedwith initial types of social relationships in which a person uses anotherin a mutually beneficial way to assist with achievement of personal goals as in reciprocity exchange and mutual sharing

        this level isalso titled “reciprocal.”

        CNS pre-executive functions ? executive self-regulatory) functions ?executive self-regulatory) adaptive behavior ? self-organizationof environmental arrangements products artifacts) ? self-organizingof social arrangements involving symbiotic reciprocal exchanges with others

      4. The Strategic–Cooperative Level

      The term “strategic” or strategy refers to a set or sets of tactics thatare now hierarchically organized into much longer sequences of actionsextended over longer time periods to attain much later goals than onewas capable of doing at the previous level of the EF extended phenotype.In other words methods are nested under tactics that are nested understrategies that can eventually attain goals at a considerable distance intime

      The second social meaning of “strategic” is also applicable. It refersto a set of social tactics one is using within a larger social network overa longer time frame than would be seen at the tactical level. The strategiclevel thus refers to a higher order of social engagement for the purposeof attaining personal goals such as participating in “cooperative” activitiesto attain goals that no individual could achieve alone

      Here the term“cooperative” does not mean simply going along or getting along withothers in its most general sense. It means acting in unison or as a unitywith others to achieve goals that cannot be achieved alone or throughmere reciprocity exchange).

      The individual becomes part of a larger unitor cooperative. Hence the social term “cooperative” is also used for thislevel.

      CNS pre-executive functions ? CNS executive self-regulatory) functions ?executive self-regulatory) adaptive behavior ? self-organizationof environmental arrangements products artifacts) ? self-organizingof social arrangements for reciprocal exchanges with others ?social arrangements for cooperative ventures with others

      Eight Emerging DevelopmentalCapacities Arising from EF

      • 1. Spatial Capacity
        • This refers to the spatial distance over which the individual is contemplatinga goal and the necessary means to attain it.

          It can be indexed byidentifying the increasing outward spread of the effects of self-directed actions

          From their initial range at proximal space they spread intomore distant destinations in physical and eventually social) environments. –

          One effect of this cognitive capacity by which it can be indexed)is that individuals come to purposefully rearrange or organize their surroundingphysical environment to assist in goal attainment—a radius ofenvironmental self-organization that grows in scope with development –

      • 2. Temporal Capacity
        • This reflects how far into the future the individual is capable of contemplatinga goal.

          Also called a time horizon it is evident in the span oftime between a likely future event i.e. a deadline) and the individualbeginning to prepare for the event.

          Metaphorically it reflects a mentalwindow on time that opens increasingly wider with maturation of thePFC

          Initially it comprises only minutes then hours then days weeks and finally months and years.

          A capacity for reckoning thetime needed to traverse space and attain the goal will be important inactions across spatial distances. Eventually so will be a sense of timingand timeliness of such actions.

      • 3. Motivational Capacity
        • This arises out of the previous two capacities especially the temporalone.

          It can be distinguished by the fact that this capacity reflects a “hot”appraisal of that future while the spatial and temporal capacities aboveare comprised of “cold” cognitive parameters or purely information

          Itcan be thought of as a motivational time horizon as it reflects the personalvaluation of a delayed consequence future goal or outcome thatthe individual is contemplating.

          It is often evident in complex emotional–motivational–arousal responses feelings) of individuals concerning thegoals they are contemplating.

          The more highly valued or preferred theconsequences the more willing individuals are to increase the time delayand the spatial distances needed to attain that goal

          The temporal aspectof this motivational parameter is represented in the concept from behavioranalysis of temporal or reward discounting—the fact that individualsincreasingly discount the value of a consequence by the degree of time delay for that consequence

      • 4. Inhibitory Capacity
        • This concerns the extent to which and the duration over which individualsmust inhibit their responses to prepotent events restrain theiractions and otherwise subordinate their immediate interests for the sakeof the goal

          Eventually such actions will also come to be subordinatedto any interests of others with whom the individual is attempting toreciprocate or cooperate to attain a goal

      • 5. Conceptual Abstract Capacity
        • This reflects the degree of abstractness of any rules that are being consideredand followed to attain the goal

          It ranges from the most simple specific and concrete level of rules to the most abstract general conceptual and complex principles. It can be illustrated by contrastingsimple self-directed rules such as “stop” or “wait” to highly conceptualrules such as “do unto others as you would have them do unto you” orone that states that “all individuals should be presumed innocent untilproven guilty.”

      • 6. Behavioral–Structural Capacity
        • This is essentially the motor consequences of the other dimensions andindicates the degree of behavioral complexity and hierarchical structuring of the actions needed to bridge the time period and distance between the moment and the contemplated goal
      • 7. Social Capacity
        • This refers to the number of other individuals and eventually social networks)with which the individual must interact reciprocate and cooperateso as to effectively attain the goal being contemplated
      • 8. Cultural Capacity
        • This last capacity refers to the degree of cultural information and devices methods inventions products etc.) or scaffolding that the individual isadopting to attain the goal under contemplation.

      The first three capacities above—spatial temporal and motivational—are likely the most fundamental to the development of EF. Theygenerate the capacity for a sense of the self a sense of one’s current state and a conscious sense of the hypothetical future—an ability to imaginegoals ever more distant in time and space and to contemplate the actionplans needed to attain them.

      Vicarious Learning and Innovation as Parts of EF’sExtended Phenotype

      The Pre-Executive Levels and Zones

      neuropsychological functions

      • attention
      • alertness
      • visual–spatial performance
      • autonomic–emotional actions
      • memory
      • sensory–perceptual functions
      • language
      • motor abilities

      fourstages

      • situation
      • attention
      • appraisal
      • response

      Characterization of the eight developmental capacities

      • The spatial distanceover which the individual is pursuing goals is quite proximal to them

        The temporal distance or time horizon they are consciously employing if they are conscious of it at all is very near and characterized as “thenow.”

        Themotivational horizon is therefore very near. In economic terms the timepreference is very high; temporal discounting is quite steep. The individual’sbehavior is focused on those goals rewards or consequencesthat are very proximal in time.

        The degree of inhibition or self-restraintavailable at this level and required for attaining proximal goals is minimal.

        The behavioral complexity needed to achieve those outcomes israther simple and so of relatively short duration and of little complexity the number of nested sets of subgoal means and ends that must becombined to attain the goal is minimal or nonexistent).

        The level of conceptualizationor abstractness of the rules that are being used to pursuea goal is nonexistent.

        The social involvement and complexity being usedto pursue goals is minimal or nonexistent.

  • Chapter 4–The Instrumental–Self-Directed Level
    • six self-directed actions
      • attention
      • inhibition
      • sensory–motoraction
      • speech
      • appraisal emotion and motivation)
      • play
      • self-regulation SR)
      • 1) an action directed at the self
      • 2) so as to modify a subsequent behavior from what it would otherwise have been

      EF in Six Self-Directed Acts 1

      • 1. Self-Directed Attention–Self-Awareness
        • Self-awareness is vital as the starting point for EF.

          Theself-direction of attention comes to create self-awareness.

          Logic alonerequires that it precede the existence of the other EF components as theyall presuppose a sense of self.

          One cannot direct an action back on theself for self-regulation if one has no sense of self

          It must be the first toarise in development and may well be the most important as it serves asa precursor to all other forms of self-regulation.

          It is here that the individualbecomes conscious or aware of the entirety of their internal andexternal states drives wants and actions and so achieves an organized integrated unity or sense of self

      • 2. Self-Restraint Executive Inhibition)
        • The second EF component in importance must be self-restraint or executiveinhibition

          This is so because no further egoistic actions can occuruntil the individual ceases directing action toward the environment however briefly.

          One cannot respond to the environment with actionand self-direct an action simultaneously

          This type of inhibition achievesa separation of the external event from the eventual sensory–motorresponses that will be enacted in response to it

          This creates a decouplingof the stimulus from its response that was typical of the earlier automatic form of behavior that is so well studied in operant conditioning

          The capacity to delay action likely co-develops with the capacity toprolong the sensory impression of the stimulus see below) as neurons forboth appear to sit adjacent to each other in the PFC

          This separation or decoupling requires inhibition of the prepotentmotor response that such sensory events typically generate at the automaticlevel of brain functioning

          It would also require inhibition of attentionto unrelated events and their sensory impressions a resistance to distraction)at the time the primary sensory representation is being prolongedor re-imagined.

          This EF component represents self-stopping or the ability to interruptthe flow of more automatic ongoing behavior. It involves threequasi-distinct forms

          • 1) the capacity to suppress or otherwise disrupt orprevent the execution of a prepotent or dominant response to an event the response that has been previously associated with reinforcement orhas the highest likelihood of being performed under ordinary circumstances);

            2) the capacity to interrupt an ongoing sequence of behaviortoward a goal if it is proving to be ineffective; and

            3) so as to alter the likelihood of a delayed consequence goal).

            3) the capacity toprotect the self-directed actions that will subsequently occur and thegoal-directed actions they are guiding from interference by external andinternal goal-irrelevant events creating a freedom from distraction or aresistance to interference).

          For goal-directed behavior to arise attention must be shifted awayfrom the moment and external reality and turned toward the self and thementally contemplated future for that self—the goal

          The temporal gapcreated by the deferred response provides the opportunity for furtherself-regulatory actions and the eventual goal-directed behavior they willactually initiate

      • 3. Self-Directed Sensory–Motor Action
        • Self-directed sensory–motor action is an alternative means of describingwhat others may call a nonverbal working memory system.

          terms as a type of self-directed humanaction

          A person literally re-sees images typically engaging theright dorsolateral prefrontal cortex as well as the posterior visual associationareas

          This is not just done withvision but with all of the senses such as re-hearing re-smelling and refeeling.

          Done jointly the mental representation can consist of more than just an image alone but a fully integrated sensory representation

          Whatthis self-directed sensory activity serves to do is to prolong the referent that is the environmental stimulus or event that has triggered the initialor primary sensory perception

          Doing so may not be necessary as long asthe stimulus or event remains present in the sensory fields

          As long as itdoes so it continues to trigger the sensory perception of it. Prolongationcan be exceptionally beneficial when the stimulus or event disappears inthe external world or is no longer able to be perceived it may have gonebehind something).

          That is because the individual can now have a sensethat the object or stimulus may have continued to exist even though it isno longer perceptible. You will recognize this capacity for prolongationof sensory representations in their absence in the external world as thebasis for the development of object permanence in infants

          Predatorsand enemies can hide and any mental function that can give rise to anunderstanding that the object continues to exist despite its disappearancefrom the sensory receptors would be incredibly advantageous tosurvival even more so if that predator or competitor is a conspecific—another human

          The prolongation of environmental referents can now result in theirbeing stored as distinct memories such that the individual cannot justprolong the referent after its disappearance in reality but store a representationof that prolonged referent for later retrieval

          episodic memory

          a recollection of a personally perceivedevent that occurs within a specific temporal context or sequence

          Recallingsuch episodic memories can eventually come to trigger the motorresponses that typically occur in the presence of the actual environmentalevent.

          By prolonging storing and re-presenting the initial stimulusin mental form the individual can now re-imagine the stimulus andhence re-trigger the associated response to it.

          The person can now usethis re-imagining of past sensory–motor events to self-elicit action in theabsence of the primary stimulus typically eliciting it. This permits theperson to reenact the behavior repeatedly.

          Behavioral reenactments ormimesis being triggered by mental re-presentations of sensory stimulican become means of practice and rehearsal. They can become meansto further perfect the response to the actual environmental event thenext time it appears in that external world.

          This initial rehearsal is publiclyobservable yet it is incredibly advantageous for improving subsequentbehavior. Humans often demonstrate public rehearsals of actionsthey intend to use later under real circumstances. When this behavioralrehearsal becomes internalized it is a means for the private simulationof human actions and may be the basis for human rituals

          This internalization of sensory–motor actions also explains theimportance of the cerebellum in EF or “higher cognition”

          Given its importance for the execution ofpublic behavior it would be just as essential for its private simulation

          gift of mental simulation

          capacity forprivate mental evolution of ideas would have given humans a more rapidmeans of adapting to their environment

          EF components

          • mental manipulation of information
          • problem solving

          hindsight

          • revisualizing past reality and one’s actions

          foresight

          • imagining a future goal and the actions needed to attain it) and awarenessof self across time

          Every goal represents a want a desire a value or more generally a change in the current state of wants and needs areduction in dissatisfaction; an increase in well-being or satisfaction)

          goal represents

          • a want
          • a desire
          • a value

          there must not only be a capacity for self-awareness

          must include a temporal component

          • self-now
          • self-future

          Humans are time-binding animals binding the future to thepresent –

          Self-directed sensory–motor action is hypothesized to be the EFcomponent that achieves that time-binding function

          The capacity to imagine a hypothetical future from an experiencedpast is one of the three most important or foundational EFs

          The othertwo are self-directed attention self-awareness) and self-restraint

          Together they create the human sense of the future. Important tonotice here is that the future being conceived is not the entire future forall or even for this individual—it is a fractional future.

          base of a unified EF system

          • self-awareness
          • self-restraint inhibition)
          • self-directed sensory–motor actions imagination)

          None can be logically understood asto how or why they exist without reference to the other two

          Sensingthe future cannot arise without self-awareness and self-inhibition butthe reason the latter two functions exist is to facilitate the third; alonethese two would have no functional significance.

          Why be aware of andeven stop yourself from doing something if there is no other course ofaction to be contemplated?

          The remaining EF components arise out ofthis triadic foundation—the development of speech and its eventual selfdirection the self-regulation of emotion and motivation and reconstitutionor play to the self

          major domains of life activities in which humansengage

          • health maintenance
          • marriage
          • child-rearing
          • education
          • economics
          • ethics
          • law
          • government

          mental faculty

          • the capacity to contemplate
          • evaluate

          so appreciate the future consequences of one’s actions before engagingin them.

          Without a capacity for foresight the future has no spokespersonor influence and cannot be maximized.

          An entity without a sense ofthe future is essentially blind to time

      • 4. Self-Directed Private Speech
        • Self-directed private speech is the alternative explanation for what cognitiveneuropsychologists have called the verbal working memory system particularly the phonological loop

          Vygotsky’s theory of the internalization of speech

          forms the mind’s voice used in verbalthinking

          Individuals talk to themselves often privately mentally) topermit not just a private rehearsal of utterances verbal simulations) though that is very important in its own right

          The individual is usingthe same speech areas of the brain for this activity as they use whenspeaking publicly except that the primary motor areas related to externalor public speech are being suppressed

          language as communication or signalcan be used to manipulate the behavior of another organism for thesender’s own self-interests.

          When speech is turned back on the self thesignaler and the recipient are the same organism

          Self-speech also helps long-term self-interests to outweighand replace short-term self-interests –

          The sense of the possible futuregives rise to a sense of a future self and it is that sense of the future thatsignals the present self to compete against its short term self-interests –

          Self-speech can be used as well to self-instruct and to self-question andit can also be used for self-regulation self-organization and problemsolving –

          capacity for symbolization and language –

          is not an executivefunction –

          It is associative –

          It is not a self-directed action –

      • 5. Self-Directed Appraisal Emotion–Motivation)
        • Emotion is welded to everything we think say and do

          If individuals can redirect their sensing saying and doing backon themselves using the first four EF components above this almostautomatically grants them the capacity to elicit their own emotionsand motivations.

          Emotions are short-term changes in our appraisal ofevents and are reflected in alterations in physiological arousal perceptionsof reinforcement–punishment motivation) and hence approach–avoidance behavior

          emotions are motivational states –

          they are also associated withthe extent to which individuals increase or decrease their actions towardgoals –

          This EF component is believed to initially arise as a consequenceof the four above functions in which the individual comes to use selfawareness inhibition private imagery and sensing more generally) and private speech to engender associated emotional and motivationalstates.

          somatic markers

          The capacity to experience emotional states associated withinformation being held in mind

          provides a rapid means for calculating the costs and benefitsto the individual of the imagined course of action and its goal

          This EF component provides just such a cost benefit calculator self-appraiser) for mentally represented goals and the means needed toattain them

          Once humans developed a capacity to inhibit prepotent reactionsto events and a capacity to contemplate “the later” against “the now ”they automatically encountered a choice

          such a choiceis inherently a conflict

          A future state is being contrasted against thecurrent one and a decision must be made as to which is to be pursued

          such comparisons involve a calculation of costs and benefits for theindividual

          The goals changes in uneasiness) to be gained from the possiblechoices are computed valued) and then compared

          The one producinga net maximization of value for the individual is then pursued

          No matter how great the plan or mental map constructed to attaina goal no self-powered acting entity is going anywhere without a sourceof fuel.

          This is the drive the will or the motivation needed to sustainself-directed actions toward a future goal

          Motivation may thereforereflect the initial strength of such desires and the emotional valenceassociated with one’s needs wants) and goals desires).

          This EF component provides that source ofinternal fuel—self-motivation –

      • 6. Self-Directed Play Reconstitution or Problem Solving) –
        • This EF is an alternative to the planning problem-solving and innovative generativity fluency) components noted in other views of EF

          This component is hypothesized to be founded on the development of objectplay and pretense symbolic play) in childhood

          It isexperimental in that the person is testing out “what if” arrangements ofevents and responses to them.

          It is regarded as reconstitution because itis essentially a two-step activity

          The first is analysis or taking apart features of the environmental contingency eventresponse)and one’s own prior behavior toward it

          This is followed bysynthesis or the recombination of components of both the environmentand those behavioral structures that may be associated with it into novelarrangements.

          criterion such as a problem or goal

          Humans engage not just in social play butin play with objects and eventually their cold cognitive mental representationsthat is the basis for problem solving

          Problem solving is often needed to begin a process of planning goaldirectedaction. That is because goal-directed action most often ariseswhen there is a conflict between a present state what is) and a desiredstate what is wanted).

          • a problem-conflict between what is and what is not

          Summary

          • the EF components arise as a consequence of individualsturning upon themselves certain Pre-Executive level functions

            Byself-directing them a person creates a capacity for self-awareness self-modification and self-regulation over time future-directed goalfocused cross-temporal actions).

      The Importance of Time in EF SR

      How We Derive a Sense of the Future

      Self-awareness is a means for monitoring and evaluating what is initiallyautomatic behavior at the Pre-Executive level

      hindsight

      automatic behavior is detected as being inconsistent with attaining a longer-termgoal self-awareness leads the individual to evaluate the situation that has transpired for clues. This is hindsight.

      The individual is looking back re-sensing and even reverbalizing past events and his or her responses to them in order to guide readjustments to behavior in the next encounter

      A new hypothetical plan is constructed and stored for enactment when the event is next detected

      Hindsight thereby leads to foresight; such foresight is the individual’s best guess of what to expect on the next encounter even when to expect it and then how to respond

      Repeated experiences with the situation can lead to fine tuning of the response

      It may thus appear to others as if the person acts with clairvoyance when itis really with the hard-won knowledge from hindsight.

      On encounteringa novel situation the individual has no idea what the future may hold. Yethe or she can activate hindsight of previous similar experiences for ideason how best to act in this situation.

      The individual then uses the outcomeof that encounter to readjust his or her subsequent behavior

      Theself-directed actions occurring at this level are thus teleological; they arepurposefully implemented as means aimed at conjectured future goals

      teleological

      • purposefully implemented as means aimed at conjectured future goals

      For instance when children talk to themselves while performingacademic work such as math problems on paper such self-talk doesnot seem to initially benefit the current performance with that problem.Instead it correlates with improvement in subsequent encounterswith that or similar problems

      foresightemerges only as a function of self-monitoring of ongoing and largelyautomatic activities that can then be mentally reexperienced for furtheranalysis hindsight) when mistakes have been detected

      Out of this aplan for adjusting behavior in the next encounter is constructed. Foresightis the product of that analysis and the hypothetical action proposedfor use when encountering similar situations again.

      Three Important Time Factors

      • The factor of time is inherent in human contemplation valuation choice and actions toward goals
      • 1. temporal window
        • how far into the future the person can contemplate a possible goal
        • this is one’s personal time horizon
        • The future being contemplated concernsonly a particular goal and a specific context
      • 2. working time
        • the time that goal-directed actions take to attain the goal
      • 3. time period
        • the duration of serviceableness

      All three temporal factors are important in humanEF—in human contemplation choice and action

      Time therefore is essential to every act of reasoning that precedesand directs actions toward goals

      • A goal that takes a considerable working time and yet provides only momentary satisfaction of human wants is usually not worth pursuing

        a goal that takes little workingtime yet results in a lengthy period of satisfaction is usually highlyvalued and is often pursued. –

        ndividuals also vary in their preference forsooner versus later goals—that is in their valuation of working time andof the duration of serviceableness –

        goals that can be obtained inless time than others are typically preferred. This is the concept of timepreference in economics –

      value of time –

      • The value of time i.e. time preference or the higher valuation of wantsatisfactionin nearer periods of the future as against that in remoter periods is an essential element in human action –

        It determines every choice andevery action. –

        There is no man for whom the difference between sooner andlater does not count –

        The time element is instrumental in the formation ofall prices of all commodities and services –

      people in their time preference

      There is considerable variation across people in their time preference which is to say in their preference for nearer versus later consequencesor inversely in their capacity to delay gratification

      Future goals and consequences are steeply discounted as a function of their delay allother factors being equal and people vary in this degree of temporaldiscounting

      time

      • an essential component in EF is that of time

        It plays an important role in the contemplation of the future and especially in the appraisal or valuation assigned to means working time)and ends duration of serviceableness) and more generally to the totaltime between the decision to act and the attainment of the goal toward which it aims

      EF SR Relies on a Limited Resource Pool

      • Researchers have long proposed that EF SR is based on a limited resourcepool of effort or willpower that can be

        1. depleted

        • replenished

        3. reduced

        4. boosted in capacity

      Factors affecting EF SR

      • 1. protracted use of SR

        2. exposure to reward

        3. visually imagined delayed rewards

        4. brain injury

        5. physical exercise

        6. The pool is not only depleted by sustained engagement in SR in a given context but by the use of any and all of the components of EF

        7. the pool is shared and nonspecific across various EF processes

        8. can also be depleted by illness and alcohol and drug use

        9. variations in blood glucose levels

        10. can be replenished by consuming substances that contain glucose or boost blood glucose

        11. can also be refilled by engaging in various activities such as taking 10-minute relaxation or 3-minute meditation breaks

        12. receiving positive rewards

        13. engaging in positiveself-statements of efficacy after or even during sustained use of SR

        14. boosted by the routine practice of EF SR activities on a daily basis

        • . increasing routine physical exercise

      Are All Self-Directed Actions EF?

      It is important to appreciate that the private self-directed actions usedfor goal-directed behavior EF) are considered to be executive only whenall three of the components for defining self-regulation SR) discussedabove are met

      Merely self-directing an action by itself is not EF SR.

      Manually scratching an itch or singing to one’s self privately internally)in and of themselves would not be considered executive in nature yetboth are self-directed human actions

      The self-directed action must alsomodify the subsequent human behavior from what it is likely to havebeen otherwise—it must be self-modifying

      Daydreaming is not an EF

      • For instance I maydaydream self-directed imagery) while I should be working on a boringactivity.

        My daydreaming alters my subsequent behavior from what itwould have been otherwise

        I am now less likely to get my work done ina timely fashion.

        But this is not EF because it is not directed intentionallyat a goal or to alter a delayed consequence for my longer-term selfinterests

        it has diminished my longer term welfare

        not goal-directed

        no longer-term welfare

      leisure and labor

      Leisure is an end in itself thepursuit of immediately pleasurable activities or at least activities that immediately reduce dissatisfaction

      Labor is a means to a different and delayed end—a more mediate or delayed goal

      Self-directed actions are EF when they are means to other ends.

      EF SR Actions are labor not leisure

      neurocognitive processes

      • private
      • mental
      • self-directed actions

      called self-directedfor the reason that it is the self-direction of pre-EF functions that definesan executive from a nonexecutive function or process

      Each EF construct is a specificform of self-directed action

      • attention
      • imagery
      • speech
      • emotion
      • play

      referred to as processes because they are not ends in themselves but means to higher order ends that are to be found at upperlevels and outer zones) of EF activity in daily human life

      considered instrumental as they are necessary for generating the executive behavior that is used in daily life activities but they are not sufficient for those higher EF levels to exist

      executive functions

      • conscious
      • volitional
      • purposive
      • effortful
      • self-directed teleological actions

      How Does EF Govern the AutomaticPre-Executive Level of Behavior?

      EF SR two-level system

      • 1. The now –
        • The first level attends to “the now” –
          • automatic –
          • pre-executive –
          • unconscious –
          • stimulus-driven –
          • largelyreactive –
          • focused on primitive features of the environment –
          • both internaland external –
          • evident in other mammals –
        • involves a host of psychological abilities or evolved mental modules for –
          • situation detection –
          • attentional control –
          • event appraisal –
          • response generation –
          • serves to achieve immediate or near-term goals –
          • focuses on the flow of events in “the now.” –
      • 2. the future
        • The second level is the executive effortful conscious one thatattends to the future.
          • It is the EF level that intervenes in and otherwisestrives to regulate the automatic level in the service of longer-termgoals across larger spans of time

            focused on the flow of potentialevents lying ahead in the future and it relies on mental representations internal actions) to guide and adjust the motor system so as to alterthe likelihood of potential future events

            seeks to wrest control ofthe “now” automatic system in the service of mental representationsof longer-term goals and related information

            This second level has alimited resource pool of strength or energy for engaging in acts of SR

            They generate andsustain the mental representations that will cause the “top-down” regulationof the automatic level of human action

            This top-down regulationcan occur via at least five vectors of influence that are often usedto describe how emotional self-control is exerted by the EF system

      five vectors of influence

      • situation selection
      • situation modification
      • attentional redirection
      • event reappraisal
      • response modification suppression

      five vectors of influence come from one of the most widelycited models of emotion regulation in the EF SR literature—that of Gross 07) known as the modal model.

      two types of action emotion pathways

      • primary
      • secondary

      Four stages in the occurrence of primary actions emotions pre-executive-Primary)

      • 1. situation event)
      • 2. attention
      • 3. appraisal
      • 4. response

      The Secondary or executive level action emotion pathway may exert an influence over this primary pathway via five different vectors

      • 1. Situation selection
        • Choosing to enter or avoid situations thathave been previously associated with strong primary emotions.
      • 2. Situation modification
        • Electing to modify situations that previouslyhave provoked strong emotions

          such that those emotionsare less likely to happen

          such as injecting artificial consequencesinto the situation to enhance emotional control

          opting to placeone’s self in a different place in the situation near to others whosepresence may facilitate SR and so on

      • 3. Attention regulation
        • Using distraction or looking away

          focusingattention away from the emotionally provocative stimulus

          focusing attention on certain “cold” informational featuresof the stimulus rather than certain “hot” or emotionally chargedcharacteristics of the event

      • 4. Reappraisal 13
        • Rationally reevaluating the importance of the event any detrimental effects an emotional response may have on goaldirectedsuccess and other cognitive-behavioral techniques oftenused to 13
          • reframe 13

            reevaluate 13

            otherwise asymmetrically shiftthe importance of the event from the initial primary appraisalthat evoked the emotion to the longer-term goals and welfareof the individual 13

          This stage mayeven include employing 13

          • thoughts 13

            images 13

            private speech togenerate a positive countermanding emotion that may serve toreduce or replace the initial primary emotion 13

      • 5. Response modification
        • The most effortful path of all
        • It usuallyconsists of direct efforts to down regulate or even suppress thestrong provoked emotions

      Summary of five vectors

      • The first two vectors of SR described above are proactive

        they serve to head off the likelihood that the unwanted primary action emotion will be experienced at all or make it more likely that a positiveprimary action emotion will occur

        The remaining three paths oftop-down regulation are reactive in nature

        occurring as they do afterthe primary action emotion has been elicited.

        two-stage model of human emotion

        efforts to self-regulate intervene) earlier in the sequence such as situation selection are likelyto prove more effective than are attempts at later stages such as responsemodification

        The earlier paths for intervention are also likely to depletethe self-regulatory resource pool noted earlier less than are later ones

        mental contrasting –

        • visual images of the desired state goal) aresimply contrasted with the current state –

        enhance or diminish motivation toward goals as well as the emotionsassociated with the current situation thus making it a form of emotionalself-control –

        this occursbecause humans transfer the value of the goal to the means needed toattain it

      Successful SR involves

      • 1) identifying that a conflict between “the now”and “the future” actually exists

        2) asymmetric shifting of motivationalstrengths to favor the longer-term goal and so diminish thenatural tendency to discount the delayed outcome).

        Identifying that aconflict exists also involves 1) identifying and calculating the costs ofeach alternative for both the short term and long term; and 2) placingthe immediate temptation in the perspective of a larger time frame called width)

        Failures in SR can arise not only from difficulties withshifting motivational strength

        They can also arise from a simple failureto identify that a conflict even exists

        Distraction also appears to reduce amygdala activationbetter than reappraisal and even more so than response suppression which has been shown to activate the amygdala further

        Responsesuppression also appears to be mediated by the right lateral PFC whichis typically associated with inhibition of prepotent responses as well asthe use of visual imagery specifically and nonverbal working memorymore generally.

        Viewing EF SR as a System of Feedback Loops

        SR may involve a series of hierarchicallyorganized feedback loops or control systems that serve to regulategoal-directed behavior just as they regulate motor actions

        The model argues that individuals hold in mind a goaland repeatedly compare their current status and actions against thisgoal to measure progress toward the goal and the rate of their progress

        Evolutionary and Developmental Considerations

      six EF components

      • self-awareness self-directed attention)
      • inhibition self-restraint)
      • sensory imagery sensing to the self).
      • Self-directed actions
      • self-description
      • self-instruction
      • self-questioning
      • self-guidance

      Shifting Sources of Control of Human Behavior

      • Sources of influenceover behavior are

      1. From external to internal mentally represented) events

      2. From the temporal now to the hypothetical future

      3. From immediate gratification to an increasing valuation of largerdelayed consequences

      4. From control by others to self-regulation

      5. From a noncultural to a cultural existence

      Conclusions

      • EF here is argued to be a set of six self-directed largely covertactivities that arose from turning some of the pre-executive brain functionsback on the self to create self-regulation

        This allowed the individual’ssubsequent behavior to be altered and increases the likelihoodof attaining a future goal. EF is self-regulation

        It can now be definedas the use of self-directed actions self-regulation) so as to choosegoals and to select enact and sustain actions across time towardthose goals.

        Humans employ at least six types of self-directed activities

        • 1. attention
        • 2. inhibition
        • 3. covert sensory–motor action
        • 4. speech
        • 5. emotion–motivation
        • 6. play.
        • EF developmental capacities
          • 1. Spatial
            • The capacity to contemplate spatial distances over which actions can be directed to achieve geographically distant goals is nowpossible.
          • 2. Temporal
            • The use of hindsight foresight and the contemplation
          • 3. Inhibitory
            • The ability to engage in executive inhibition or consciousself-restraint has arisen so as to decouple events from potentialresponses interrupt the automatic flow of stimulus–response behaving and provide for an opportunity to choose potential courses of action
          • 4. Motivational
            • As a consequence of the former capacities the value assigned to a delayed consequence has been increased its rewardvalue is not as steeply discounted as before). This leads to a motivationalshift in the individual’s preference of delayed rewards over immediateones from a higher to a lower time preference in economic terms). Theindividual is now increasing the subjective use-value of a delayed goaland is therefore more motivated by the prospect mental contemplation)of such a goal
          • 5. Conceptual abstract
            • The capacity to self-direct speech and languageprovides the individual a means of using symbolic representationsas a form of rule-governed behavior opening them up to all of theadvantages that self-speech provides as noted above

              Though such rulesare necessarily simple specific and concrete in early development withmaturation there arises a capacity to guide behavior by longer morecomplex and more abstract rules

          • 6. Behavioral–structural
            • The level of behavioral complexity neededhere has increased by the added stage of the self-direction of actions

              Behavior is no longer simple automatic and short-lived; it is nowdelayed more complex and deliberate

              Alternative courses of action arebeing contemplated and are considered over a longer duration givingrise to a need for a greater complexity of behavior so as to serve as themeans to the goal and to bridge the delay in time to get it

              Cultural

              • The level of reciprocal influence with the culture is low though not nonexistent

                The flow of culture is largely one-way as EFdevelops—from social environment to child. Yet that inward flow of culturein childhood is massively assisted not only by parental instructionbut also by participation in formal educational systems of pedagogy

                Theculture provides information and artifacts in the environment surroundingthe individual that likely have some influence on the stimulation andgrowth configuration content and purposes for which these initialexecutive functions are used

          • 7. Social
            • The social complexity factor at this level remains very lowin that there is little or no ongoing need for the individual to consciouslyplan to interact with and eventually use other members of the socialgroup to operate at this level of EF.
          • 8. Cultural
            • The level of reciprocal influence with the culture is low though not nonexistent
            • The flow of culture is largely one-way as EFdevelops—from social environment to child
  • Chapter 5–The Methodical–Self-Reliant Level
    • Introduction

      The Instrumental–Self-Directed EF components described inChapter are largely covert or private

      This next level is concernedwith human behavior; that is observable everyday goal-directed actions

      They are sustained monitored revised and reprioritized by the lower orcognitive level of EF

      SRL Steps

      • sustained
      • monitored
      • revised
      • reprioritized

      CNS pre-executive functions ? CNS executive self-regulatory) functions ?executive self-regulatory) adaptive behavior

      subgoals

      • the attainment of which strung together can attain a larger later-term goal

      Humans in contrast engage in such nested sets of goaldirectedactions as a matter of daily routine.

      method

      • A method is a procedure orprocess for achieving an end
      • which accuratelydescribes this “Methodical” level of the extended phenotype of EF

      No single action attains the goal but the set of actions completedin a particular sequence serves to do so

      Here such a set of behavioralsteps toward a goal will be called a method.

      Self-Reliant

      • includes the dailyroutine activities methods) that pertain to self-care and independencefrom others

        It can be thought of as comprising the sorts of activitiesmeasured by those dimensions of adaptive behavior interviews and ratingscales that pertain to the degree of responsibility individuals assumefor fulfilling their own immediate and near-term often daily) needs andwants

        This includes assuming responsibility for sleeping clothing anddressing bathing and general hygiene food or nourishment personalsafety and self-defense from the elements from other species and fromother humans shelter and other self-care routines considered to be anecessary component of general self-reliance survival and basic socialindependence

      Robinson Crusoe story

      • he has no choicebut to be self-reliant
        • other methodical–self-reliant people arrive at his islandwith whom he must interact

          yet from whom he must protect himself

          basic background of any social ecologyis competitive and predatory whether it is between members of differentspecies or between those of the same species

      Self-interest prevails in all species as an inherent feature of genetics itself self-replication)

      as well as of the organisms created by those genes survival reproduction and personal welfare

      This level of EF acceptsand respects intraspecies competition and predation as the backgroundof humans just as it exists for all other organisms

      Competition needslittle explaining or justification

      The difference between the previous level and this Methodical–Self-Reliant one is analogous to learning to drive a car

      It is one thingto be able to operate a motor vehicle in an empty parking lot but it’sanother thing to drive on the open road

      Operating in the parking lotis comparable to the Instrumental–Self-Directed level of EF

      Student driver is learning how to drive the car but is not driving to attainany other goal than practice 73

      Conflicts with others arise at many pointsof intersection

      The first order of business for this driver is to drive safely defensively and reach his or her destination while not interfering with orbeing obstructed by other drivers.

      This is precisely the stage of EF I wishto represent here one of self-reliance with self-defense in pursuit of one’sown goals

      Yet there is a nefarious aspect to this level that cannot go unremarked:group living provides the opportunity for individuals to preyon others for their own one-sided parasitic) benefit

      This opportunityexists across all species that encounter other living organisms withintheir range. –

      Driving on the highway is quite different because the driver is not only pursuing a goal but is also in the midst ofother drivers pursuing their own goals and self-interests and with rulesgoverning those interactions. 73

      Driving Objectives 73

      • to drive safely
      • to defensively
      • to reach destination while not interfering with or being obstructed by other drivers
      • self-reliance with self-defense in pursuit of one’sown goals

      social emotions

      • shame
      • guilt
      • conscience
      • empathy

      Distinguishing Executive Cognitionfrom Executive Action

      • Types of EF EC and EA
        • 1. covert Executive Cognition EC
          • thought
          • choice
          • private cognitive self-directed actions that arelargely mental private) in form
          • largely unobservable to others
          • can be called executive cognitions
          • represented for instance by visual imagery –
          • self-speech to plan –
          • initiate goal-directed behavior –
          • may involve self-organizing the physical and social environment
          • self-regulating
          • Tellingyourself in your own mind using self-speech to set your alarm clock atnight is EC
        • 2. overt Executive Action EA
          • action
          • overt behavior toward a goal
          • observable actions initiated and sustained toward goals may bethought of as executive actions EA).
          • setting the alarm clock is an EA

      Formula

      • EF = EC + EA

      Using the Physical Environment to Boost EF

      A distinguishing feature at this level is the increased reliance on selforganizedexternal props and other rearrangements of the physical environmentthat facilitate and even magnify the neurocognitive capacity forself-regulation across time

      The individual interacts with the environmentto create new products and methods artifacts) that can serve as a meanstoward ends goals)

      human capacity forproductivity

      interacting with

      taking apart

      recombining theelements of their physical environment

      CNS pre-executive functions ? CNS executive self-regulatory) functions ?executive self-regulatory) adaptive behavior ?•new environmental arrangements methods and products artifacts)

      human reorganization of the physical environment

      • to facilitate self-regulation
      • goal-directed actions

      This is evident in the human use of

      • self-directed notes
      • written lists
      • clocks
      • calendars
      • planners
      • computers
      • electronic schedulers
      • bookkeepingsystems
      • money

      simple rearrangements of the immediate environment such as placing an alarm clock by the bed and setting it

      Benefits of Self Organization

      • facilitate better selfmanagementto time self-organization self-motivation and personalproductivity and so they help one to attain goals –

        Their effectivenessis clearly determined by how individuals self-arrange these physicalcomponents within their own life-space so as to increase self-regulationtoward their goals –

        the capacity to talk to oneself an EC at the Instrumental–Self-Directed level) can be used to help organize and guide behaviorover short-term intervals

        the controllingeffect of self-speech can be extended even further across spaceand time by creating a more permanent form of self-directed speechusing written notes or other external self-directed props another EA).

        For instance the “do list” that I keep on my desk along with my week-ata-glance calendar of appointments and deadlines is far more effective atguiding my work-related activities for the week and month than if I hadto rely on verbal working memory or self-speech alone

        Reliance on and off-loading of mental storage and work to suchexternal devices massively boosts the storage capacity and complexityof information while effectively guiding individuals’ behavior towardtheir goals

        Those goals can exist at much further distances across spaceand time than was the case using just the internal mental means of representinginformation the EC).

        Goals can be achieved with less timeand effort in many cases freeing up time and effort for pursuing othergoals.

        This means that more goals can be pursued and attained; that bydefinition results in an increase in one’s standard of living and hencelong-term welfare

        This rearrangement of the physical environment to facilitate EF SRand goal attainment is not merely moving things around that already existin the physical environment though it is clearly that. It also includes takingapart and recombining components of the physical world as a meansof discovering and producing new useful rearrangements—it is humanproductivity

      definition of production or productivity

      • The manipulation of the environment through humaneffort to yield useful combinations products) that serve to more effectivelyattain one’s goals

      Purpose of Productivity

      • improve standard of living
      • improve quality of life
      • improve longer-term welfare

      Social Problems That Likely Contributedto the Evolution of the Self-Reliant EF Level

      • Why would humans engage in rearrangements of their physical environmentto create more efficient means of attaining their goals?

        The answer I believe lies in the group-living social niche in which humans evolved

        Practically from birth we are surrounded by other self-interested selfdirected goal-pursuing individuals. Their presence sets up at least threetypes of social selection pressures that are likely to have existed overhuman evolutionary history and human development).

        Three types of social selection pressures

        1. Intraspecies Competition

        • our fellow humans are our closest competitors formates and resources necessary for survival

          we live in groups withother self-interested beings as we compete with them

          Human cognitionmust possess certain mental faculties that help to deal with this competition

          Social life speeds up the rate of change in the environment. Theearly levels of universal evolution would simply not be rapid enough topermit adaptations to arise to it

          basis for the evolutionof EF I argue is that it provided the means of more rapidly adaptingto the flux vexations and uncertainty inherent in social conflicts

        2. Social Predation

        Self-Defense from Social Influence Persuasion and Coercion Social Predation)

        Social existence guarantees competition for limited resources.

        Competitionmeans that individuals will attempt to influence others for their ownone-sided benefit and self-interests

        It is social parasitism or predation

        This occurs very frequently in the biological world within and betweenspecies

        Human communication systems suchas gesture and language serve just this purpose

        • to alter the mental representationsand behavior of others for one’s own ends or purposes

        Not all efforts at social influence are parasitic or detrimental to the persontargeted

        • example
          • communication among genetically related individualstends to promote inclusive fitness of the shared genotype geneticself-interests) as would be expected from selfish gene theory

        we must accept the fact that in the biological world manysuch communicative systems are parasitic or one-sided in promotingonly the self-interests of the signaler to the detriment of the recipient

        common self defenses

        • resisting
        • repelling
        • delaying
        • evaluating

        Mental mechanisms such as self-regulation and other forms of resistanceto unwanted detrimental social influences are needed to counterthis manipulative aspect of human social life

        efforts of people 6

        1. influence 6

        • influence others into giving up valuable resources are evident not only inadvertising marketing and salesmanship –

        2. crimes –

        • theft embezzlement and financial scams –

          Advances in telecommunicationssuch as the Internet have only broadened the opportunity to communicate sell persuade and swindle and otherwise prey on others forone’s own one-sided benefit

        social parasitism modes

        • persuasion
        • manipulation
        • coercion

        Through the development of self-regulation

        individuals progressively shift from being controlled by others toone’s self as the source of control.

        This shift protects and enhances one’sown self-interests.

        By becoming self-directed and self-reliant the personis less subject to the manipulations persuasions coercive actions andgeneral social predation of others that would be detrimental to his orher short- and longer-term welfare.

        Therefore with the emergence of theEF system there should appear a growing resistance to social influencecoupled with a growing capacity for self-determination

        • asEFs mature through the three phenotypic levels that follow 70

        the individual becomes free to choose whom to reciprocate and cooperate in a more symbiotic mutually beneficial arrangement. 70

        3. Imitation and Vicarious Learning –

        • Living with others affords opportunities to observe and learn from theirtrial-and-error performances

          This is vicarious learning and probablyevolved from the visual imagery component of EF discussed in the lastchapter

          images of the behavior of others serve as templates forcopying

          it would be incredibly beneficialto an individual’s welfare if he or she had the capacity to copythe successful trials of others

          if individuals can copy each other’sactions then person A can alter what B is likely to do next simply bywhat A elects to do

          sets up a means for them to mutually influenceeach other’s behavior.

          Such influence becomes a form of signalingor communication using behavior; it can become gestural communication

          the capacity to imitate another could lead to the opposite—a capacity to act in opposition to what one sees by suppressing one’s ownbehavior when observing mistakes in such trials

          If you can influencewhat I do because I can copy your actions that influence is not alwaysin my best interests.

          It could be to my detriment if you are trying tomanipulate my behavior for your own ends and welfare

          vicarious learningis the starting point for culture—for the spread replication) ofinformation across individuals

          While the capacities for language andverbal working memory serve to greatly expand the human capacityfor adopting from and contributing back to culture imitation is culture’sstarting point.

        Dimensions of EF Evident in Daily Life Activities

        It is at the Methodical–Self-Reliant level that rating scales of EF in dailylife are likely to prove far superior at capturing the nature of the EA andtheir deficits than any EF test could possibly achieve

        EF tests and EFrating scales are not in competition with each other; rather they are differentmeans of assessing different levels of EF in human affairs

        Testssample moment-to-moment instrumental cognitive) EF processes EC);ratings sample methodical EF behavior over hours to days and even overweeks at a time across multiple situations including social ones EA).

        BRIEF

        Behavior RatingInventory of Executive Functioning

        • Subscale EF Test

        1. metacognition

        • workingmemory
        • time management
        • organization
        • planning
        • problemsolving
        • related abilities

        2. inhibition

        • reflects behavioral regulation
        • impulse control
        • emotional control 70
        • self-restraint 70

        DEFS 70

        • Deficits in Executive Functioning Scale –
        • Self-Organization and Problem Solving
        • Self-Restraint inhibition)
        • Self-Motivation
        • Self-Activation
        • Concentration

        BRIEF-A

        • Behavioral Inhibition Dimension

        Four Factors

        • Self-Management to Time
        • Self-Organization
        • Problem Solving
        • Self-Discipline
        • Self-Motivation
        • Self-Regulation of Emotions

        EF as Human Reasoning and as the Source of Culture 13

        EF at the Instrumental level 13

        • reasoning 13
          • it is the creative engine of culture 13
        • thinking 13
          • The EFcomponents are the mental faculties that are its basis 13

        Reason deals withdiscerning the means for attaining ends 13

        EF In Action 13

        observe 13

        conceptualize 13

        propose 13

        evaluate 13

        criticize 13

        discern 13

        experiment 13

        problem-solve 13

        invent 13

        engage in rearrangements of the physical environment 13

        Amended definition of EF

        the use of self-directed actions self-regulation) so as tochoose goals and to select enact and sustain actions across time towardthose goals usually in the context of others

        • developmental capacities
          • 1. spatial
            • The spatial distances over which the individual contemplatesgoal-directed action increases
            • The invention of maps in the culturewould have greatly boosted this initial capacity
          • 2. time
            • The time horizon beingemployed to contemplate future events may be hours to a few days
            • Theinvention of timekeeping recording devices in the culture would havegreatly boosted this capacity
          • 3. motivation
            • The extent to which the individual valuesfuture rewards motivation) has increased accordingly and reward discountinghas decreased

              The cultural invention of money and arithmeticwould have greatly boosted this capacity to appraise the values of variousgoals and means facilitating the cost benefit analysis of each

          • 4. inhibition
            • Thedegree of self-restraint inhibition) needed to achieve this level has alsoexpanded from that required at the previous initial EF level

              There is stilla need to subordinate one’s immediate selfish interests to one’s delayed longer-term future self-interests if one is to succeed at self-reliance

          • 5. abstract or conceptual
            • Thedegree of abstract or conceptual rules being followed has increased fromthe prior level as individuals invent and adopt spoken and written rulesto guide their daily activities
          • 6. behavioral
            • The level of behavioral complexity operatinghere is greater than previous levels but is low in comparison to thenext level

              Certainly more complex and nestedsets of hierarchically organized action sequences are needed here than atlower levels as when making meal preparations for the day shopping forgroceries making a bank deposit planning out the course of a drivingtrip and the like.

          • 7. social
            • Social interactions with others are simple ones thatoccur mainly in passing during daily encounters with others

              But at thislevel the individual is not yet relying on those others to achieve neartermgoals.

              This level of EF may have arisen as a source of social selfdefenseagainst the competitive and mutually manipulative features ofthe social environment hence my emphasis at this level on self-reliance

          • 8. culture
            • the degree of culture being used here is greaterthan at prior levels but is likely to be only at the level of protoculturesuch as seen in earlier primitive tribes of humans or even prehumans perhaps such as Neanderthals

              That culture consists chiefly in copyingthe behavior of others for self-benefit and in practicing a primitive formof gestural and possibly vocal communication

              But it can also includethe creation and adoption of relatively simple tools weapons and otheruseful artifacts

  • Chapter 7–The Strategic–Cooperative Level
    • Conditions Necessary for Cooperation to Arise –

      The Importance of Division of Labor to a Cooperative –

      The Profound Role of Culture in Cooperatives –

      A Second Possible Stage to the – –

      Social Mutualism –

      Mutualism is a symbiotic activity in which each party by contributingto the longer-term self-interests of others gains longer-termadvantages for themselves as well –

      EF is self-regulation across time to direct and sustain goal-directedaction in the context of others often relying on social means. Yet givenwhat has transpired to produce this higher level of the EF phenotype wecan now amend the definition yet again: the use of self-directed actionsso as to choose goals and to select enact and sustain actions acrosstime toward those goals usually in the context of others often relyingon social and cultural means –

  • Chapter 6–The Tactical–Reciprocal Level
    • Introduction
      • The Tactical–Reciprocal level described in this chapter representsthe extension of the Instrumental–Self-Directed and Methodical–Self-Reliant levels of EF upward and outward into daily human social reciprocalor symbiotic relationships

        At this level the individual incorporatesthe use of others and social interactions with them as tools or means forthe attainment of a goal

        the use of others is no longer parasiticbut symbiotic of mutual benefit through social reciprocity

        The evolutionof cooperation among self-interested organisms has been a problemrequiring explanation throughout much of the history of the theory ofevolution

        a solution was proposed that shows howsuch reciprocity can evolve among self-interested organisms be beneficialto both and remain stable over time even in the absence of an EFsystem

        Factors -level of reciprocity

      1. The greater capacity of the individual to contemplate events goals or end-states at a greater distance across both space and time than was necessary for the functioning at the lower EF levels

      2. The proximal availability of other self-directing self-reliant individuals who can do the same contemplate the longer term)

      3. The attainment of a relative stalemate in the arms race that likely ensued at the next lower EF level from mutual predation or social parasitism social parasitism becomes a less successful strategy) –

      4. The evolution of social emotions that promote reciprocal symbiotic and cooperative social behavior –

      Reciprocity Factors

      theory of mind

      cost-benefit calculations

      inhibition of the propensity to cooperate when faced with a noncooperator

      With maturation the individual is capable of discerning goalsacross a longer term and at a greater spatial distance

      tactical

      • This level is termed tactical because individuals will need to developsets of methods—shorter-term behavioral means and goals—to achievelonger-term goals and higher order

        That pursuit is being conductedin the midst of other self-regulating individuals

        Self-defense and selfreliancewere the first order of social business at the earlier level. Here however the individual contemplates the possibility that others can beused in a mutually beneficial way to facilitate one’s own goals

        At theearlier self-reliant level individuals rearranged the physical environmentto promote their own goal-directed activities; at this level individualsare now going to organize the social environment to do so

      reciprocal

      This level of EF is also termed reciprocal because the individual isnow not just relating to others by chance in passing during daily activities.

      The person also is not just defending against the pernicious socialinfluences of others as in social parasitism

      At this level an individual isutilizing others with the others’ consent to pursue longer-term goals—goals that cannot be achieved as efficiently alone and that are mutuallybeneficial

      EF phenotype

      • CNS pre-executive functions ? CNS executive self-regulatory) functions ?executive self-regulatory) adaptive behavior ? self-organizationof environmental arrangements methods products artifacts) ?self-organizing of social arrangements to achievereciprocal exchanges with others

      Social Reciprocity as a Major Activityof the Extended EF Phenotype

      A hallmark of this level is engagement in social reciprocity known also asreciprocal or social exchange

      Why would it arise?

      It is because individualshave things goods) or do things services etc.) that others may value

      Reciprocity goes beyond just trading products

      it also forms a part ofhuman social interaction

      social grease

      Etiquette can be likened to a form of “social grease” thatcan make the myriad of social encounters and interactions run moreefficiently and smoothly with less conflict than would otherwise be thecase

      And it can make those on the receiving end more likely to reciprocate.Driving rules like social rules often rely on reciprocity to reducethe probability of conflict

      From Rearranging the Physical Environment to Rearrangingthe Social One

      • Example
        • someone may wish to increase the frequency of theirexercising for better health or weight loss. To better achieve that goal they arrange to have a neighbor who is also a runner meet them eachmorning before work to run together

          This is not cooperation which arises at the next level

          It is reciprocalself-regulation in which each person seeks out the other to hold themsocially accountable for a behavior-change program that they are far lesslikely to successfully engage in had they just tried to do it on their own

      Other Pursuits 5

      • assist with trading
      • improving work productivity
      • meeting goals for a promotion
      • improving or changing career paths
      • managing and saving money
      • healthmaintenance
      • weight loss
      • substance management
      • reduction i.e..quitting smoking)
      • pursuing further educational degrees
      • participatingin community activities

      not one-sided reliance on others to do things for you –

      Itis instead a mutual reliance in the service of exchanging resources andother valued assets –

      It is symbiotic when it works well and it is parasiticwhen it does not –

      The Special Conditions Needed to Support Reciprocity –

      • self-awareness of state

        mechanismfor tracking prior interactional outcomes

        theremust be a greater payoff to both parties

        reciprocating requires foresight of a greater payoff than if one actedalone

        there must be some means ofaccounting and recalling the conditions of the original exchange

        individuals must have some means ofdistinguishing a likely mutual reciprocator from a likely cheater or socialparasite.

        individuals must be highly likely to encounter each other again sometimesreferred to as a low dispersal rate

        there must be a physical or social cost tocheaters when their cheating has been detected

      Conditions that give rise to reciprocity

      • hindsight
      • foresight
      • presence of kin
      • presence of kin
      • repeatedencounters in group living
      • observational learning
      • means of policing
      • punishing defectors or cheaters

      Visual Imagery Hindsight) as the Bookkeeping Mechanism Needed for Reciprocity 1 –

      Visual imagery and the conscious re-sensing of the past hindsight)appear ideally suited to provide an accounting mechanism for trackingexchanges and activities with others 1

      They also provide a basis forevaluating the benefits of cooperating with another foresight). 1

      EF Reciprocity and Economics 1

      Humans cannot do two things at once 1

      • 1. must evaluate 1
      • 2. must prioritize 1
      • 3. must choose their course of action 1
      • 4. must choose quickly and efficiently 1
      • 5. must consider the impactof their choices 1
      • 6. must make rapid cost-benefit calculation 1

      Every choice and action involves a calculation of the costs andbenefits for the individual –

      economics –

      why most people think of economics as involving monetary calculations

      economics is about the making of choices amongalternative means and ends

      Domains of Economics

      • occupational functioning
      • social relations
      • money management
      • health maintenance
      • driving
      • cohabiting
      • child-rearing
      • sex
      • reproducing

      This iswhy EF is so pervasive in human life and so devastating when compromised

      EF comprises those mental mechanisms humans use to makechoices and initiate actions toward goals and such choices are nearlyuniversal in human action

      The components of EF are essential in directing and sustaininghuman action toward a goal

      Self-awareness

      Self-awareness provides a person with asense of their current state

      Visual imagery and self-directed sensory–motor action provide the means for imagining a future state of lessuneasiness or greater satisfaction.

      The difference between the currentstate and future state gives rise to the self-motivation to plan and act

      The plan arises out of hindsight self-directed speech and the reconstitutionalfunction of self-directed mental play

      Enactment of the plan createspurposeful action

      Such foresight choice and the calculated actionsto which they lead are therefore the starting point for the study of economics.

      Marketplace-Social Exchange

      • Once the mechanism of reciprocity and its benefits are discoveredthrough foresight and experience the person enters a rudimentary levelof the field of economics—social exchange

        This is how EF SR is linkedto one of the most pervasive and uniquely human activities—economicbehavior involving the use of others

        An exchange of goods or servicesbetween two people de facto creates a protomarket

        When done repeatedlybetween these individuals or among more people than this it beginsto form a market.

        Extended to human groups involving multiple suchacts of reciprocity daily creates an economic system or multiple processesof exchange

        The location for such market exchanges eventuallymay become a common specific setting or place then known as a marketplace but this should not disguise the fact that a market is a process

        In such markets processes) humansincur debts barter and engage in other purchasing activity and trackand monitor these exchanges via accounting) as they occur with multiplemembers of the group. –

        Markets are therefore self-organizing amongindividuals with a sufficient level of EF development that supports theconception of the mutual longer-term benefits that can arise from theexchange –

        Markets are likely to be impossible or unstable when effortsto control them are imposed from outside the participants to this reciprocalexchange especially under the conditions of coercion and authority –

        That is because those others cannot have access to the Instrumentalor cognitive private) EF level of each party to that exchange that subjectivelyvalues its benefits—the very basis for the exchange between them

        Only the individual knows the value he or she assigns to the possibleoutcomes of the exchange and so only they are the one capable of determiningwhether or not the exchange should take place and what or howmuch to exchange

        Eventually participants in the market processes) maydevelop a set of mutually agreed upon rules for such participation lawsand contracts) a means for resolving conflicts among well-intentionedparticipants mediation) and a means for punishing cheaters or parasitesto the exchange civil courts and police) thereby creating a more formalorganization to the market based on cultural scaffolding

        There mustbe a mental mechanism or set of mechanisms that permits and supportsthis type of subjective use calculation and such self-organized socialexchanges or markets

      Reciprocity Morality and Ethics

      Daily human social life affords opportunities

      • sharing
      • taking turns
      • keeping promises
      • etiquette
      • repaying favors

      Morality

      • self-regulation necessary to resist immediate urges
      • conform to socialnorms
      • defer to legitimate authorities
      • care for others
      • understand why certain acts are right or wrong

      To behavemorally individuals must subordinate their immediate short-term selfintereststo those of another while expecting to receive similar treatmentthe next time when the situation is reversed

      it is not always in the best interests of a selfinterestedcreature to always maximize short-term interests –

      it is possibleto derive a greater payoff by reciprocating on some occasions with others –

      three main reasons-unconstrained pursuit of individual interests –

      • The unconstrained pursuit of individual interests and the exploitation ofothers are ineffective interpersonal strategies for three main reasons –

        The unconstrained pursuit of individual interests and the exploitation ofothers are ineffective interpersonal strategies for three main reasons –

        First some resources are beyond the reach of individuals acting alone. –

        Second unconstrained selfishness may destroy the system of cooperation on whichit feeds –

        Third others are evolved to resist being exploited. –

      foundation for morality –

      The evolutionary foundation for morality therefore may be reciprocityamong individuals who live in close proximity and frequentlyencounter each other while pursuing their respective self-interests 23 –

      When humans live in groups and repeatedly intersect with eachother as they each pursue their own goals there is also the repeated likelihoodthat their paths and goals will conflict –

      Such potential for conflictcreates a need for “rules of the road” to make such interactions progressmore smoothly or peacefully –

      a need for the developmentof ethics or at least protoethics at this level of EF –

      Ethics are therules or principles that people adopt for pursuing their goals values) inthe context of other self-interested goal-directed people –

      Ethics providerules that have been learned over time to facilitate peaceful group living –

      to lessen the inevitable potential for conflicts among varying selfintereststhat arise in that mode of living – –

      By adopting and followingan ethical rule individuals are more likely to attain their goals whilenot interfering with others who are doing so – –

      ethics existbecause they reduce human conflict – –

      Ethics are like the rules we adopt for driving so that all drivers canget to their destinations more efficiently and effectively while interactingwith other drivers –

      They are the rules of the road for human socialinteractions if one expects to pursue one’s self-interests with as littleconflict with others as possible and to increase the likelihood of futureexchanges with others –

      How then do we move from any basis of desire to any theory of ethics?We find the solution when we take a longer and broader view. All ofour desires may be generalized desires to substitute a more satisfactory stateof affairs for a less satisfactory state. It is true that an individual under theimmediate influence of impulse or passion or the desire for revenge orgluttony or an overwhelming craving for a release of sexual tension or fora smoke or a drink or a drug may in the long run only reduce a more satisfactorystate to a less satisfactory state may make himself less happy ratherthan more happy. But this less satisfactory state was not his real consciousintention even at the moment of the acting. He realizes in retrospect thatthis action was folly; he did not improve his condition but made it worse;he did not act in accordance with his long-run interests but against them.He is always willing to recognize in his calmer moments that he shouldchoose the action that best promotes his own interests and maximizes hisown happiness or minimizes his own unhappiness) in the long run. –

      disciplined men refuse to indulge in immediate pleasures when theindulgence seems only too likely to lead in the long run to an overbalanceof misery or pain FitWidth –

      Mankind has found over the centuries that certain rules ofaction best tend to promote the long-run happiness of both the individualand society FitWidth –

      These rules of action have come to be called moral rules FitWidth –

      the core of ethics is the individual’s capacity to contemplatehis or her own welfare over the long-term FitWidth

      EF SR extends outward as a phenotype to become essentialto social exchange reciprocity) and trading FitWidth 2

      • 1) we perceive and conceive of the future or the longer term and so of the greater payoffs that these social activities can provide to us; FitWidth 2

        2) we are able to constructand follow rules to guide our choices and commensurate actions over that time period; FitWidth 2

        3) we rapidly calculate the costs-benefits subjective value) of those choices means and ends) over time beforehand; FitWidth 2

        4) we restrain or otherwise subordinate our immediate short-term interests to our longer-term interests so as to obtain greater mediate or longer-term consequences; FitWidth 2

        5) we activate manage and otherwise regulate emotional and motivational states in the service of these goals in the context of the actions and motivations of others FitWidth 2

        6) we self-organize the environment and others within it so as to be more likely to attain our goals and to attain larger goals than by acting in isolation independently or parasitically. FitWidth 2

      This makes plain the outward extension of the Instrumental level of the EF phenotype through human action up through the Self-Reliant level and then on outward further to this Reciprocal one FitWidth 2

      Using Each Other for Mutual Self-Regulation FitWidth 9

      Social relationships also can be used to boost an individual’s EF SR FitWidth 11

      The Sociometer in the Extended EF Phenotype FitWidth 9

      People appear to possess a mental mechanism for monitoring theirmoment-to-moment status within a social group FitWidth 9

      This mechanism picksup social signals pertinent to appraising one’s own relational value toothers FitWidth 9

      This value can be captured along a dimension of acceptance–rejection. FitWidth 9

      The Role of Parenting and Culture in Reciprocity FitWidth 4

      • to develop social skills FitWidth 4
      • rule following FitWidth 4
      • reciprocity of socialinteractions FitWidth 4
      • sharing FitWidth 4
      • turn-taking FitWidth 4
      • reciprocal exchange FitWidth 4
      • altruism FitWidth 4

      to move children up to not only the Self-Reliant levelof EF but further upward to its Reciprocal level FitWidth 4

      Parents provide an artificial consequence toyoung children for why their social rule is to be obeyed FitWidth 4

      Culture also provides other scaffolding FitWidth 3

      • writtenrules FitWidth 3
      • laws FitWidth 3
      • policing FitWidth 3
      • formal contracts FitWidth 3
      • other conditions that may berequired for such reciprocity and exchange FitWidth 3
      • compliance training for rule-following FitWidth 4

      eight capacities havechanged as follows FitWidth 8

      • 1. Environmental spatial contemplation and self-organizationexpands from rearrangement of the physical proximal environmentto a greater distance from the individual FitWidth 573

        2. The time horizon or temporal window for contemplation mustexpand to days and weeks to reveal the longer-term benefits ofsocial reciprocity FitWidth

        3. The needed degree of inhibition and self-restraint is greater thanthat needed for social self-defense seen at the last level. Moraland ethical rules require individuals to subordinate their immediate short-term self-interests to those of others as well as totheir own longer-term welfare FitWidth 7

        4. With these expansions come increasing valuation and motivationfor further delayed consequences than was evident at earlierlevels FitWidth 554

        5. The level of abstract rules and concepts is considerably higheras social rules must be understood and adopted to facilitate reciprocity including such rules as social skills ethics and laws FitWidth 554

        6. The level of behavioral complexity needed within this zone ismoderate; it is far greater than that needed in lower levels of EFbut not as complex as that seen in the next level FitWidth 554

        7. The need for and complexity of social interactions is moderate;the individual is now pursuing goals using reciprocity and socialexchange FitWidth – 3

        8. The bidirectional influence of culture has increased as individualsnot only absorb cultural practices and use cultural devices fortheir own goal-directed activities but they may now contributenew cultural products and devices to the culture via reciprocityand trade FitWidth -54

  • Chapter 9–Implications for Understanding Executive Functioning and Its Disorders
    • The Problem of Defining EF –

      The Problem of the Nature of EF: Incomplete Theories – –

      Understanding EF and Its Disorders –

      1. Prolongation prolonging sensory representations to form mentalimages and icons). –

      2. Separation decoupling the stimulus from the response via inhibitionof the response thereby inserting a delay in which the eventcan be further appraised and alternative actions contemplated). –

      3. Self-direction six pre-executive abilities have come to be turnedback on the individual to produce self-awareness self-restraint self-sensory–motor actions self-speech self-regulation of emotionand motivation and self-play for innovation and problemsolving). –

      4. Internalization the self-directed activities are eventually privatizedfrom public view to form cognitive or mental actions). –

      5. Symbolization mental representations became associated withverbal utterances that create symbols that represent aspects ofthose representations such as objects actions and their properties). –

      6. Reconstitution using mental representations and especially thesymbols for them the environment and one’s actions toward itcan be classified categorized and otherwise taken apart andrecombined to form new representations and actions). –

      Understanding the Effects of Injury Disorder or Impairmentto the EF SR System – –

      Impaired self-awareness self-monitoring and even an impairedgeneral sense of self. –

      A deficient ability to create imaginary constructions of the world –

      Disorder or destruction of the self-restraint component leaves onewith the obvious problems of motor verbal cognitive and emotionalimpulsivity. –

      Disruption of the private self-directed speech component wouldleave an individual less able to use self-talk for self-guidance for selfquestioningor interrogation for verbal problem solving and even forverbal reasoning more generally. – –

      Disturbance of the emotion regulation component would lead tothe impulsive expression of emotion noted above. –

      Impairment to the self-motivation EF component would lead toindividuals becoming highly dependent on external immediate consequencesand gratification to sustain their actions across time to completetasks and goals –

      Should the self-play or reconstitutive component of the EF systembe adversely affected then one could expect a decline in verbal nonverbal and action fluency as well as a decline in the capacity for problemsolving and innovation during pursuit of a goal –

      The Problem of “Why EF?” –

  • Chapter 8–The Extended Utilitarian Zone
    • Objective Means of JudgingExtended EF Phenotypic Effects –

      Effects on Survival –

      The Extended Utilitarian Zone –

      Let us first consider life expectancy. EF is directly related to thatdimension of personality known as conscientiousness—an aspect ofpersonality reflecting how likely one is to consider the consequences ofone’s actions for self and others before acting. Its opposite is impulsivenessand selfishness. Lower levels of conscientiousness have been linkedrepeatedly to health problems and even to life expectancy –

      Others’ Recollections and Judgments:Consequences at a Distance –

      Archival Records and Their Consequences –

      Effects of EF on Offspring Survival and Welfare –

  • Chapter 10–Implications for Assessment and Clinical Management of Deficits in Executive Functioning
    • The Problem of How to Assess EF –

      Implications of the Extended Phenotype Modelfor Assessment of EF –

      factors mayserve to more rapidly replenish the resource pool. – –

      Routine physical exercise 1 –

      Taking 10-minute breaks periodically during SR strenuous situations 1 –

      Relaxing or meditating for at least minutes after such SR-exertingactivities 1 –

      Visualizing the rewards or outcomes while involved in EF SRtasks. 1 –

      Arranging for periodic small rewards throughout the tasks forSR-demanding settings 1 –

      Engaging in self-affirming statements of self-efficacy prior to andduring such tasks 1 –

      Generating positive emotions 1 –

      Consuming glucose-rich beverages during the task 1 –

      Intervene at the Point of Performance in Natural Settings –

      Approach EF Deficits as a Chronic Condition –

      Intervene at the Most Disrupted Level –

      The fourth problem associated with EF noted in Chapter that needsredress was how EF is to be assessed

  • Compiled By: blindcaveman, 20140819

Mindmap-Book: Brief

Mindmap-Book: Brief

  • Cover/1
  • Title Page/5
  • Copyright/6
  • Contents/9
  • Foreword/15
  • Acknowledgments/17
  • Preface/19
  • Part One Awareness: Heightened Awareness wareness in a World Begging for BRIEF/25,
    • Chapter 1 Why Brevity Is Vital/27
      • Get to the Point or Pay the Price/27
      • Executive—Interrupted/29
      • Who’s Responsible for Adapting When the Message Is Not Being Heard?/33
      • Timing Is of the Essence/33
      • BRIEF Balance: The Harmony of Clear, Concise, and Compelling/34
      • A BRIEF Timeout/35
    • Chapter 2 Mindful of Mind-filled-ness/37
      • Brevity Is Like an Instant Stress Release/37
      • Battling Overcapacity/38
      • 1. Information Inundation—The Water’s Rising/39
      • 2. Inattention—The Muscle Is Weakening/41
      • 3. Interruption—The Rate Is Alarming/43
      • 4. Impatience—The Ice Is Thinning/45
      • What Does It All Mean?/46
      • Your New Reality: There’s No Time for a Slow Buildup/46
      • Test Yourself/48
      • Examination of Brevity/48
      • A New Professional Standard/49
    • Chapter 3 Why You Struggle with Brevity: The Seven Capital Sins/51
      • Why Is It So Difficult?/51
      • 1. Cowardice/52
      • 2. Confidence/53
      • 3. Callousness/53
      • 4. Comfort/54
      • 5. Confusion/55
      • 6. Complication/55
      • 7. Carelessness/56
    • Chapter 4 The Big Bang of Brevity/59,
      • A Success Story/59
  • Part Two Discipline: How to Gain Discipline to Be Clear and Concise/65,
    • Chapter 5 Mental Muscle Memory to Master Brevity/67,
      • The Exercise of Brevity/67
    • Chapter 6 Map It: From Mind Mapping to BRIEF Maps/69,
      • Your 11th Grade English Teacher Was Right/69
      • An Outline Is Missing, and So Is the Sale/71
      • Mind Mapping and the Modern Outline/73
      • BRIEF Maps: A Practical Tool for Delivering Brevity/75
      • How a BRIEF Map Can Be Used/76
      • Wrong Approach: Bob Chooses to Share but Not to Prepare/76
      • Right Approach: Bob Prepares a BRIEF Map and Maintains Executive Support/77
      • BRIEF Maps: What’s the Payoff?/81
    • Chapter 7 Tell It: The Role of Narratives/83,
      • I’m Tired of Meaningless and Meandering Corporate Jargon. I’m Ready for a Good Story/83
      • Where’s the Disconnect? When a Story Is Missing/86
      • The Birth of Narrative Mapping: A Way to Organize and Deliver Your Story/88
      • Rediscovery of Narratives and Storytelling: Breaking through the Blah, Blah, Blah/90
      • Listen, I’m Ready for a Story/91
      • Think About Your Audience: Journalism 2.0 and the Elements of a Narrative/93
      • Narrative Map (De)constructed/99
      • Seeing and Hearing Is Believing: The Story of the Evolution of Commerce/100
    • Chapter 8 Talk It: Controlled Conversations and TALC Tracks/105,
      • Risky Business Trip/106
      • Controlled Conversations Are a Game of Tennis, Not Golf/108
      • TALC Tracks—A Structure for Balance and Brevity/108
      • Be Prepared for Anything/110
      • Audience, Audience, Audience/112
    • Chapter 9 Show It: Powerful Ways to Make a Picture Exceed a Thousand Words/115,
      • Show-and-Tell: Which Would You Choose?/115
      • You Can See the Shift/116
      • Seeing Supersedes Reading/117
      • A Visual Language/118
      • Connect an Image with Your Story/120
      • Momentary Magic: Infographics in Business/121
      • Breakdown of Complex Information/122
      • The Age of YouTube and Business/123
      • TL; DR: Too Long; Didn’t Read/125
    • Chapter 10 Putting Brevity to Work: Grainger and the Al and Betty Story/129
  • Part Three Decisiveness: Gaining the Decisiveness to Know When and Where to Be Brief/135,
    • Chapter 11 Meeting You Halfway/137,
      • Defeat the Villains of Meetings/137
      • Meeting Villain #1: Time/138
      • Meeting Villain #2: Type/139
      • Meeting Villain #3: Tyrants/140
      • Change the Format and Tone—Make It a Conversation/142
      • Put BRIEF Back into a Briefing/143
    • Chapter 12 Leaving a Smaller Digital Imprint/147,
      • The Digital Flood/147
      • BRIEF Hall of Fame: Verne Harnish/150
      • From Social Media to Venture Capital/152
      • Social Media Squeeze/154
    • Chapter 13 Presenting a Briefer Case/157,
      • Practicing What You Preach/157
      • The Discipline of Brevity/158
      • Putting the Power Back in PowerPoint/162
      • Training as a TED Talk/163
    • Chapter 14 Trimming Your Sales (Pitch)/167,
      • Shut Up and Sell/167
      • Billboard on a Bumper Sticker/168
      • Time to Be Convincing and Concise/170
      • Cut to the Customer’s Chase/173
    • Chapter 15 Whose Bright Idea Was That Anyway?/177,
      • Your Big Idea/177
      • A Mission-Critical Narrative/178
      • Clear Picture with Radical Focus/181
      • The Entrepreneur’s Dilemma: Mixed Messages/182
      • Tailor Your Pitch to Your Investor’s Needs/185
    • Chapter 16 It’s Never Really Small Talk/189,
      • Brevity as a Conversational Life Raft/189
      • Momentary Misgivings Stall Momentum/190
      • Walk the Walk; Talk the Talk/192
    • Chapter 17 Help Wanted: Master of Brevity/197,
      • Not the Time for Anxious Rambling/197
      • Let Others Lead the Conversation/199
      • Talking Your Way out of a Job Offer/201
    • Chapter 18 I’ve Got Some Good News/207,
      • Pay the Favor of Brevity Forward/207
      • Let the Brilliance Shine Through/208
      • Speak the Language of Success/210
      • Get into the Habit of Saying, “Thank You”/211
    • Chapter 19 And the Bad News Is…/213,
      • The Bright (and Brief) Side of Bearing Bad News/213
      • Give It to Them Straight/214
      • Serving up the S#&$ Sandwich/216
    • Chapter 20 Got-a-Minute Updates/221,
      • The “Say-Do” Ratio/221
      • Be Prepared to Be Lean and Drive Out Wasteful Words/223
      • The Most Important Question: Why Am I Here?/228
  • Resources/243
  • Part Four Being BRIEF Summary and Action Plan/231
  • Notes/245
  • About the Author/249
  • Index/251

MindMap-Bloom’s Taxonomy v2

MindMap-Bloom’sTaxonomyv2

  • 1-Remember
    • Improves the user’s ability to define terms, identify facts, and recall and locate information
    • Define information?
    • Name facts?
    • Recite information?
    • List facts or details?
    • Recall facts or ideas?
    • Locate facts or ideas?
    • Retrieve information?
    • Describe information?
    • Recognize facts or ideas in context?
  • 2-Understand
    • Helps users connect new learning to prior knowledge
    • Summarize facts and ideas?
    • Restate methods or procedures?
    • Interpret relationships?
    • Paraphrase information?
    • Predict consequences?
    • Give examples?
    • Retell information in own words?
    • Retell events?
    • State problem in own words?
    • Explain ideas or concepts?
    • Determine importance?
  • 3-Apply
    • Provides opportunities to implement learned procedures and methods
    • Demonstrate methods and procedures?
    • Carry out procedures?
    • Use ideas or knowledge?
    • Discover a new purpose for skills or knowledge?
    • Employ knowledge in new situations?
    • Experiment with concepts in a different setting?
    • Adjust knowledge for use in a different context?
    • Apply procedures to unique situations?
  • 4-Analyze
    • Improves user’s ability to differentiate between the relevant and irrelevant, determine relationships, and recognize the organization of content by analysis of: Elements (differentiating) Relationships (attributing) Organizational principles (organizing)

      Discriminate fact from hypothesis?
      Distinguish the relevant from irrelevant?
      Observe the structure?
      Select important elements?
      Determine biases?
      Recognize intent?
      Deconstruct content?
      Understand the relationships?
      Organize content?
      Outline content?

  • 5-Evaluate
    • Helps learners make judgments using: Internal evidence (checking) External criteria (critiquing)
    • Check for accuracy?
    • Detect inconsistencies?
    • Monitor effectiveness?
    • Evaluate procedures?
    • Critique soluti ons?
    • Appraise efficiency?
    • Judge techniques?
    • Contrast performance?
    • Check the probability of results?
  • 6-Create
    • Provides opportunities to generate ideas, design plans, and produce products. Planning: production of a plan Producing: derivation of a set of abstract relations
    • Construct designs?
    • Generate possibilities?
    • Compose ideas?
    • Propose hypotheses?
    • Produce solutions?
    • Brainstorm solutions?
    • Design products?
    • Assemble plans?
    • Rearrange operations?
    • Imagine possibilities?
  • Compiled By:
    • blindcaveman.wordpress.com
    • Rigel Arcayan

MindMap-10 Problem Solving Strategies

MindMap-10 Problem Solving Strategies

  • 1. Strategies to help you understand the problem
    • Clarify the problem
    • Identify key elements of the problem
    • Visualize the problem or a relevant process or situation
    • Draw a picture or diagram of the problem or a relevant process or situation
    • Create a model of the problem or a relevant process
    • Imagine being the problem, a key process, or the solution
    • Simulate or act out a key element of the problem
    • Consider a specific example
    • Consider extreme cases
    • Change perspective
    • Consider levels and systems
  • 2. Strategies to help you simplify the task
    • Simplify the problem
    • Solve one part at a time
    • Redefine the problem
  • 3. Strategies to help you determine the cause of the problem
    • Collect information about what happens before, during, and after the problem
    • Organize information into a table, chart, or list and look for a pattern
    • Try to make the problem worse
    • Compare situations with and without the problem
    • Consider multiple causes and interactions
    • Consider non linear effects
  • 4. Strategies involving the use of external aids to help you identify possible solutions
    • Ask someone, especially an expert
    • Seek the answer in written material
    • Use a tool or technology
    • Apply a theory
    • Apply the scientific method
    • Use mathematics
    • Use a formula
  • 5. Strategies involving the use of logic to help you identify possible solutions
    • Reason by analogy in using what you have learned about similar problems
    • Use deductive reasoning
    • Use inductive reasoning
    • Question assumptions
  • 6. Strategies using a possible solution as a starting point to help you solve a problem
    • Guess, check, and adjust
    • Work backward
  • 7. Strategies using a geometry of problem solving
    • Do the opposite of what you have been doing
    • Try a totally different approach
  • 8. Strategies to help you determine which possible solution is best
    • Estimate the likely costs and benefits of possible solutions
    • Choose one or more options to implement
    • Implement the best solutions and collect information about the effects of it
  • 9. Strategies to help you function optimally while problem solving
    • Think of options without immediately evaluating them
    • Set a goal with a purpose you value
    • Avoid distraction
    • Work in a new setting
    • Adjust time limit to optimum
    • Work with someone
    • Create a positive mood with an optimum arousal level
    • Think of the problem as a challenge or opportunity
    • Think confidently
    • Take a break
    • Persist
  • 10. Strategies to help you solve multiple problems
    • Adopt a problem solving orientation
    • Apply triage
    • Solve one problem at a time
  • MTBi Quality Theory
    • MTBi-the number of hours the equipment is running without failure or interrupt
    • Excursion is inversely proportional to MTBi
    • More tool interrups, more likelihood of excursions
    • Qm=MTBi=1/interrrupt=1/failure=1/problem=1/excursion
    • Rm=Reliability Metric
    • Qm=Quality Metric
    • E=Excursion
    • Qm=Rm=1/E
    • E=0
      • 1/interrupt
      • 1/failure
      • 1/problem
    • Qm=Quality Metric
      • OEE
        • Overall Equipment Effeciency, bigger #=better
      • Stop Loss
        • Downtime, smaller #=better
      • M-Ratio
        • Ratio of BM/PM, smaller #=better
      • MTBi
        • Mean Time Between Interrupt/Failure, bigger #=better [hrs]
        • Factors affecting MTBi
          • interrupts
          • failures
          • problems
        • 1/interrupts
          • MTBi is inversely proportional to the # of interrupts
          • the less # of interrupts, the greater is the uptime of the equipment
          • the less interrupt, the better the MTBi metric
        • no failures=no excursions
    • Rm=Reliability Metric
      • f [k-system, subsystem, components, software, procedures, facilities, human factor]
      • f [k]
      • better system performance
      • better subsystem performance
      • better component performance
      • better software performance
      • better procedures
      • better facilities
      • better workforce
      • More reliable equipment
    • How to improve Quality?
    • How to improve Reliability?
    • How to avoid Excursions?
    • Improve MTBi
    • zero interrupt
    • zero failure
    • zero problem
      • 1. Identify Event
      • 2. Identify Problem
      • 3. Identify Failure Mode
      • 4. Identify Failure Effect
      • 5. Identify Failure Mechanism
      • 6. Identify Failure Cause
      • 7. Identify Corrective Actions
      • 8. Implement Corrective Actions
      • 9. Repeat Step1-8
      • FMEA/FTA/FMECA
  • FMEA and DFR
    • Product Requirements
    • Customer Usage
    • Field Data
    • Input
    • Design FMEA
    • Physics of Failure System Analysis Reliability Prediction Robust Design
    • Product/Process Requirements
    • Manufacturing Data
    • Input
    • Process FMEA
    • Volume Manufacturing Process Control Plans
    • Failure Modes
      • Developmental Testing
      • System Testing
      • Process Testing
      • Corrective Action Testing
      • Drives Design Improvements Drives Process Improvements

Mindmap-6StagesOfChange

Mindmap-6StagesOfChange

  • 1. Pre-Contemplation
    • Dialogue
      • “I won’t”, “I can’t”, “I am not ready”
    • Characteristics
      • 1. Usually have no intention of changing
      • 2. Typically deny having the problem
      • 3. Usually seek help because people around them want then to change
      • 4. May resist change
      • 5. May feel demoralized and that their situation is hopeless
    • Coaching Goals
      • 1. What brings this issue to your awareness at this time?
      • 2. What might you gain if you make a change?
      • 3. What values might you honor if you make a change?
      • 4. What are the benefits to the current behavior?
      • 5. What are the risks if you continue the current behavior?
    • Change Process
      • Consciousness raising
      • Social liberation
      • Helping relationships
    • What to do?
      • 1. Personalize the risk
      • 2. Help the client see the problem with continuing the behavior
      • 3. Encourage re-evaluation of current behavior
      • 4. Help clients sort through barriers to change
      • 5. Validate lack of readiness
      • 6. Establish rapport
      • 7. Elicit client’s perception of problem
      • 8. Express concern, keeping door open
  • 2. Contemplation
    • Dialogue
      • “I may”, I am getting ready”
    • Characteristics
      • 1. Acknowledge they have a problem and are beginning to think about what to do
      • 2. Struggled to understand the problem, its causes and potential solutions
      • 3. Not quite ready to change
    • Coaching Goals
      • 1. What are the benefits of changing?
      • 2. What is getting in the way?
      • 3. How might you work with those obstacles?
      • 4. Where could you find the motivation for taking this on?
      • 5. How would this change get you closer to your vision?
      • 6. How is the change aligned with your values?
      • 7. How important is it to make this change?
    • Change Process
      • Consciousness raising
      • Emotional arousal
      • Self re-evaluation
      • Helping relationship
    • What to do?
      • 1. Help clients concretize reasons for changing
      • 2. Help clients articulate a vision of what they want
      • 3. Recognize ambivalence [mixed feelings or emotions]
      • 4. Encourage evaluation of pros and cons of behavior change
      • 5. Assist clients in seeing a connection between the changes they seek and the values they hold
      • 6. Help clients recognize existing strengths
  • 3. Preparation
    • Dialogue
      • “I will”, “I am ready”
    • Characteristics
      • 1. Planning to take action in the next month
      • 2. Making final adjustments before they begin to change behavior
      • 3. They may not yet resolve their ambivalence
    • Coaching Goals
      • 1. What would your life look like in 3 years if you make this change?
      • 2. What would making this change free you up to become?
      • 3. What opportunities would open up for you if you made this change?
      • 4. What is your potential if you change?
      • 5. How could you set yourself up for success?
      • 6. What goals would you like to set?
    • Change Process
      • Self re-evaluation
      • Commitment
      • Helping relationship
    • What to do?
      • 1. Help clients concretize plans for change
      • 2. Help clients brainstorm small steps they can begin to take
      • 3. Discuss potential roadblocks and help them develop strategies in advance
      • 4. Offer menu of options
      • 5. Encourage clients to make public the intended change
      • 6. Enlist social support
  • 4. Action
    • Dialogue
      • “I am”
    • Characteristics
      • 1. Ready to overtly modify behaviors and surroundings
      • 2. Changes are occuring on the level of behaviors, awareness, emotions, thinking etc
    • Coaching Goals
      • 1. What does a typical day look like?
      • 2. What do you love to do?
      • 3. What might get in the way?
      • 4. What motivates you?
      • 5. Who can join you?
      • 6. What kinds of reinforcement or support do you need?
      • 7. What are the benefits of continuing this change?
    • Change Process
      • Reward
      • Countering
      • Environmental control
      • Helping relationships
    • What to do?
      • 1. Recognize and celebrate accomplishments
      • 2. Encourage client to maintain behavior
      • 3. Help client explore and learn from action steps
      • 4. Help client identify next steps
      • 5. Support client build confidence
      • 6. Help client identify long term benefits
      • 7. Help client identify high-risk situation
  • 5. Maintenance
    • Dialogue
      • “I still am”
    • Characteristics
      • 1. The behavior change has become a habit
      • 2. Confident that the new behaviors can be maintained
      • 3. Can last from 6 months to a lifetime
    • Coaching Goals
      • 1. What have you learned along the way?
      • 2. What has helped you the most in making this change?
      • 3. What else might help you keep it going?
      • 4. What strategies will help you stay on track?
    • Change Process
      • Commitment
      • Environmental control
      • Helping relationship
    • What to do?
      • 1. Assist clients in appreciating the value of new behaviors

        2. Link new behaviors to vision of life

        3. Challenge client to continue to set new behavioral goals

        4. If relapse occur, encourage early recognition and rapid responses

        5. Discuss coping with relapse and potentially go back to using skills for preparation and action stages

  • 6. Termination
    • Dialogue
      • “I am free”
    • Characteristics
      • 1. Individuals are not tempted

        2. 100% Self-Efficacy [Capacity or power to produce a desired effect]

        3. Whether depressed, anxious, bored, lonely, angry, or stressed, individuals in this stage are sure they will not return to unhealthy habits as a way of coping

        4. Behavior is now automatic, Example: seatbelt use, you just put it on unconsciously

    • Coaching Goals
    • Change Process
    • What to do?

2017 Objectives

2017 Objectives
1. Stay alive for 365 Days
2. 65 Miles Rosedale Ride [March 2017]
3. 100 Miles Outlaw Ride [October 2017]
4. Weekly Long Distance Bike Ride
5. Weekly Long Distance Swim
6. Weekly 25 Yards Subsurface Swim [1 breath]
7. Daily 100 Rep Abs Workout
8. Daily 100 Rep Dumbbells
9. Daily Journal
10. Daily Bible Study
11. Daily Sword Training
12. Daily Breathing exercise
13  Daily Hiking Training/Preparation
14. Maintain Physical Activity Desire [lifetime]
15. Maintain Curiosity Desire [lifetime]
16. Decrease Social Contact Desire for 365 days
17. Increase Spiritual Desire [lifetime]
18. Delete Acceptance Desire [lifetime]
19. Delete Status Desire [lifetime]
20. Decrease Eating Desire [lifetime]
21. Reevaluate Investment Portfolio
22. Mourn Papa’s Loss and Recover
23. Payoff $32K 8.4KW Solar Project
24. Find/Know/Exchange level4 info to a totally new friend and establish genuine friendship [3 strangers]
25. Use “Smart Choice PROAct” problem solving strategy to every problem in 2017
26. Live a life in 2017 [without much thinking/analyzing/blogging]

2016 Summary

2016 Objectives/Summary
1. Stay alive for 365 Days
2. 65 Miles Rosedale Ride [March 2016]
3. 100 Miles Outlaw Ride [October 2016]
4. Weekly Long Distance Bike Ride
5. Weekly Long Distance Swim
6. Weekly 25 Yards Subsurface Swim [1 breath]
7. Daily 100 Rep Abs Workout
8. Daily 100 Rep Dumbbells
9. Daily Journal
10. Daily Bible Study
11. Daily Sword Training
12. Daily Breathing exercise
13. Maintain Physical Activity Desire [lifetime]
14. Maintain Curiosity Desire [lifetime]
15. Decrease ¯ Eating Desire [lifetime]
16. Decrease ¯ Social Contact Desire for 365 days [No FB]
17. Increase Spiritual Desire [lifetime]
18. Delete Acceptance Desire [lifetime]
19. Delete Status Desire [lifetime]
20. Reevaluate Investment Portfolio
21. Papa recovery Stage4 Cancer
22. 8.4KW Solar Grid Tied System [32K] Sunpower Solar
23. Emergency vacation to Cebu for Papa
24. Papa Special Day-November 20, 2016, 86 years old
25. Yukon 2002 AC Replacement [1400] sunk cost
26. Yukon Fuel Pump Replacement [1400] sunk cost
27. Yukon Head Gasket Replacement [875] sunk cost
28. Delete Timewarner to save 83/m
29. Move to All-AT&T TV, Internet [no home phone]
30. Switch to Magic Jack for Phone Home [150/5years]
31. Lost 512.388.4947 home phone for over 20 years
33. CC to UMHB
34. BRA UT Austin sophomore [GPA 3.9]
35. BRA Emergency Trip to Cebu in November
36. Las Vegas, Hoover Dam and Grand Canyon Trip January 2016
37. BA FMLA from August, September, October, November
38. Cardiologist Visit, heart is OK. Cholesterol ,<140
39. JAGLX lost 13%

Books in 2016
1    Handbook of Relationship Initiation
2    Power of Now
3    Sports Biomechanics
4    Personal Kanban
5    Stillness
6    A New Earth
7    Gottman Research
8    Solar Power Your Home
9    Life After Loss
10    Challenges In Counseling Loss
11    Time Cure
12    100% Focused
13    Depression of Grief
14    How to study with Mind Maps
15    Rulebook for Decision Making
16    Business Model Generation
17    Rich Dad Poor Dad
18    Habit Stacking
19    Buffet Beyond Value
20    Smart Choices
21    Predictably Irrational

Swim/Bike/Hike – 2016
2016 Swim [Miles]    188.615
2016 Bike [Miles]    3724.35
2016 Hike [Miles]    75.83

Swim/Bike/Hike – Lifetime
Lifetime Swim [Miles]    1816.45
Lifetime Bike [Miles]    41046.55
Lifetime Hike [Miles]    1268.71

Day 2922: Stent #1, 20081222, Smart Choices

Day 2922: Myocardial Infarction [Stent #1]
252,460,800 seconds
4,207,680 minutes
70,128 hours
2922 days
417 weeks and 3 days
8 years

I almost forgot what happened 8 years ago with my heart.  I’m not sure if this is a good thing or not.  Not remembering things can be bad…. but this can also be good, I’ve recovered psychologically.  Meaning – that the event that took place 8 years ago around this time of the year that almost took my last breath away does not have deep imprint in my mind.

I don’t have confidence with my heart anymore or my body.  I am well aware that the next moment can come at any time.  I am now perfectly well and back into long distance cycling, swimming and hiking but my activities does not assure me of the future. I am grateful for my extra days but I am also vigilant/embracing of the day when it comes.  It feels like I have a scheduled meeting with with my Stent #3.  I’m not afraid anymore to face what will happen.  In fact I am more excited to meet the day.  The excitement is what makes me truly grateful for what I have now.  We normally value things in our lives when we know we don’t own it forever. 

Enough for the self-made drama, it’s not me.  I just want to mention here [for the record] that I am not that all 100% happy… maybe 90% …. because of what happened 8 years ago.  It changed my life, my mindset and my views in life.

If you want to know what happened 8 years ago, here’s the link to the event. Related Post

 

Book-Smart Choices by Hammond

Today, I finally finished the book “Smart Choices”.  It’s a “must read”.  Someone already made a summary about the book and it is very detailed [see link below].  When you get a chance, please read the summary.  And if the summary is not filling you up, buy the book at Amazon.  I applied the principles from the book and made a powerpoint template before completely reading the entire book, I came close but not perfect.  Anyway, I’ve accomplished my objectives.

BookSummary-PersonalDev-SmartChoices-Binder1.pdf
DecisionMaking-RescueTrip-AUS-CEB-AUS.pdf
DecisionMaking-RescueTrip-AUS-CEB-AUS.pptx

Formula: Rational Thinking

Rationality is the quality or state of being reasonable, based on facts or reason. Rationality implies the conformity of one’s beliefs with one’s reasons to believe, or of one’s actions with one’s reasons for action.

Rational thought is thinking that is logically structured and which takes into account established fact. I agree with Hume in believing that most human cognition is motivated by passion and emotion, but it can be constrained by the canons of logic and the careful weighing and integrations of facts.

Bounded rationality is the idea that in decision-making, rationality of individuals is limited by the information they have, the cognitive limitations of their minds, and the finite amount of time they have to make a decision.

Cognition-the mental action or process of acquiring knowledge and understanding through thought, experience, and the senses

RT=Rational Thinking
R=Rationality
BR=Bounded Rationality
EF=Established Fact
L=Logic
CL=Cognitive Limitation
P=Passion
E=Emotion
I=Information
T=Time

Synthesized Formula of RT and BR [blindcaveman version]
RT=L – (P-E) + EF
BR=(I-CL) + T

Forever In My Heart…

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1930
1931
1932
1933
1934
1935
1936
1937
1938
1939
1940
1941
1942
1943
1944
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1946
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1957-
1958
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1968
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1974
1975
1976
1977
1978
1979
1980
1981
1982
1983
1984
1985
1986-I met your daughter
1987
1988
1989
1990
1991
1992
1993-You and mama were helping us in Fort Hood, Texas
1994
1995
1996
1997
1998
1999
2000
2001
2002-You and Mama visited us in Round Rock
2003
2004-We toured the Cebu Island
2005-We met in Florida
2006
2007-We did the Caribbean Cruise
2008
2009-You visited us in Round Rock
2010
2011
2012
2013
2014-You came for Brent’s Graduation in High School
2015
2016-You came to Texas

 

Memories
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NOTES: Decision Making – Rescue Trip AUS-CEB-AUS

A few days ago, I was in a decision making scenario which requires a “deliberation type” of thinking. The final decision came up after I purposely consider all my options.  Below are my notes taken during the analysis time.  Sending my only son during his college final week came out with the most value.  Although I took some risks, I believe that the risks can be tolerated. many thanks to Brittney and Brent who made extra effort to make this trip possible.

To my wife Britta, please read carefully and understand the OBJECTIVE of our son’s trip – “To reenergize you and bring you back to Round Rock”. We are with you in this difficult times.

Be encourage. 

DecisionMaking-RescueTrip-AUS-CEB-AUS.pdf
DecisionMaking-RescueTrip-AUS-CEB-AUS.pptx
BookSummary-PersonalDev-SmartChoices-Binder1.pdf

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8 Steps Effective Decision Making: Trip to CEB

1. Define the decision problem.
2. Specify objectives.
3. Create imaginative alternatives.
4. Understand the consequences.
5. Study tradeoffs.
6. Identify uncertainties.
7. Think hard about your risk tolerance.
8. Consider linked decisions.
A. Final Decision
B. Action  Items
C. Results/After Action Review

Value Proposition
Customer
Gains
Pains
Product/Services
Gain Creator
Pain Relievers

 

8 Steps Effective Decision Making: Trip to CEB

1. Define the decision problem.
Grieving wife [age 49] needs an emotional boost before, during and after burial D-Day so that she will have the emotional strength to look beyond her grief experience with the recent loss of her 86 years old father who passed away November 20, 2016. Possibility of her deciding not to come back to the US is very high.

2. Specify objectives.
Provide encouragement during the burial and post burial days.
Provide a less costly way to send a representative to Cebu that will greatly boost her morale and well-being.
Ensure Brent’s safety and return to Round Rock.
Bring Britta back to Round Rock Texas, USA.

3. Create imaginative alternatives.
Rigel, Brittney, Brent flies to Cebu
Brent flies to Cebu
Let Britta suffer emotionally without support.

4. Understand the consequences.
Cost of the trip for Rigel, Brittney, Brent. $2850.00
Cost of the trip for Brent only. $950.00
Rigel can miss work
Brittney can fail the UMHB finals
Brent can miss his UT Final exam if flight is delayed
Britta goes crazy/irrational and decides not to comeback.
Plane crash-loss of entire family
Plane crash-loss of child.
1801 will be one-income family
Brent unable to pursue medical school due to low financial resources.
Britta can have a cardiac arrest at D-Day

5. Study tradeoffs.
Britta preferred that Brent be with her during the burial.
Brent provides alternate focus of Britta.  Focus towards the son instead of the departing father

6. Identify uncertainties.
Delay of flight.
Plane not reaching CEB.
Return trip gets delayed and Brent will miss the 12/5 Final Exam at UT.
Heavy typhoon in CEB cancels flight. [Yolanda type catastrophic event]

7. Think hard about your risk tolerance.
Plane not reaching CEB on time, can be tolerated.
Plane not reaching CEB, air travel is much safer that car travel, unlikely.
Additional expenses. Bank reserves has some tolerance.

8. Consider linked decisions.
When CEB, inquire if PAL flight can be rescheduled one day earlier.
When return flight is delayed, contact UT Professors and ask for permission to take exam.
Write a letter of notice for bereavement to UT Professors before leaving AUS.

A. Final Decision
Send Brent to Cebu 11/24 to 12/3

B. Action Items
Get plane ticket from AUS to CEB
Pack luggage
Drop off to AUS airport
Departure Flight AUS to CEB
Burial D-Day
D-Day +1
D-Day +2
Return flight CEB to AUS
Take UT Final Exam
Britta back to AUS D-Day +5

C. Results/After Action Review
Brent arrived back to AUS safely. 12/4/2016
Brent taken the final exam on time. 12/5/2016
Britta back to work. 12/7/2016

Value Proposition
Customer
Grieving mother experiencing loss of a father

Gains
Refocus from grief to future thinking

Pains
Loneliness during/post burial
Painful detachment to father

Product/Services
Brent’s Trip to Cebu

Gain Creator
Son being with the mother during the hard times.
Son provides “Positive Future” mindset

Pain Relievers
Brent in Cebu.

Today is a New Life [1930-2016]

Ting/Ma/Britta:

I know how hard it is to face death in the family.  What your family went through in such a slow and painful process is hard to comprehend. I heard the cries at the very last moment and I am deeply touched also. 

In my point of view, Papa won!  In his last days,
1. He traveled to the US and bid goodbye to those who cannot be with him in his last breath.  
2. He made it through his 86th birthday.
3. He made his children do the hardest thing they can ever do in life – be with him till the end.

My heartfelt condolences.

Dongding

31,414 days

31,414 days
2,714,169,600 seconds
45,236,160 minutes
753,936 hours
31,414 days
4487 weeks and 5 days
86 years and 2 days

Temistocles Boholst Jr.
Pictures

JAGLX-Post Election Uncertainty-20161108

JAGLX

20161109 [Day after Election Day]


 
 


 
 

S&P
 


 
 

1 Day


 
 

 
 

3Day History


 
 

5Day History


1 Month


 
 

3Months


 
 

YTD


 
 

1Year


 
 

3Year


Road Not Taken… But you did.

The Road Not Taken
Two roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;

Then took the other, as just as fair,
And having perhaps the better claim,
Because it was grassy and wanted wear;
Though as for that the passing there
Had worn them really about the same,

And both that morning equally lay
In leaves no step had trodden black.
Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back.

I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference.
—-Robert Frost—-

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

My Dear Britta:

Since July when we’ve known of Papa’s illness, I’ve been educating myself about GRIEF. I’m not an expert but I know just enough to understand the process of GRIEF. What you will be experiencing soon is the thing called GRIEF and I want to expose that word as much as I could so that once identified, we can classify your feelings and actions that is related to GRIEF and the repair work is much easier to handle. The objective is for you to go through the lengthy process as slow and efficient as possible. When you are done, you will feel like you’ve climbed Mt. Everest or conquered a 100 miles bike ride.

I could not cry anymore…. I wanted to but I just don’t. But I felt it deep inside me GRIEF which I don’t really understand why, I’m not that close to Papa yet his circumstance affects me as it affected you. Papa’s illness somehow triggers old memories regarding my own experience in 1983 and for some reason I felt grief with you in your situation. I guess… somehow we are connected to each other mentally, emotionally and psychologically [obviously].

The reason why I am writing is because I want to paint a picture of you making the right decision at the right moment. I somehow felt that you are confused, bothered, double minded, doubting – if you’ve made the right choices at the specific moment in time. I would say you made the right choice and please don’t look back.

These are the doubts that you’ve conveyed to me that signifies that you were unsure whether you’ve made the right choice.

  1. Not taking home Papa and let him recover in Round Rock, it could have been a different outcome.
  2. If we did DNR, we will not be in this predicament.
  3. I’m in between my job and my father. If I decide to stay with Papa, I will lose my job in Round Rock.
  4. And many more…

First of all, I want to tell you honestly that all the decisions you’ve made were appropriate to every circumstance. Don’t doubt your instincts, it’s there for a reason. Doubting does not serve a purpose, the outcome of the decision that you’ve made were irrevocable and cannot be undone and has no more value that will help your current situation.

Before I go, I want you to shift your focus to Mama. Ensure that her emotional, mental and physical well-being is healthy. The way you describe me her actions are signs that she is already overwhelmed by all the new things that are coming her way – just like you. But remember, you have Rigel that constantly giving you positive things to look forward and putting thing is the right perspective. You need to do the same to Mama. You are her “GRIEF therapist”. She needs encouragement, she needs reassurance, and she needs “future thinking”. I know that she is strong but it is always nice to have someone you can depend on – that’s you [it showed]. Cherish the moment that you are with her. Yes, Papa needs attention but so does Mama. Losing a spouse for so many years is not a simple matter. Even if you see her so strong emotionally and faithfully, don’t assume that she is ok. Grief is a very complicated process that you have to go through – I repeat, you have to go through GRIEF. How do you avoid grief? You don’t… you go through it and it will vanish.

  1. Ensure you have a company or a trusted friend to talk to [you are not alone]
  2. Remembering good old memories
  3. A little look to the future [but not much]
  4. Watch for odd behavior but just observe, don’t try to heal or fix a problem
  5. Give her a reason to go on.
  6. Help other people experiencing hardship. Helping Mama will heal you also.

Lastly, back home is all in the right order of things. Financially we are ok. The kids are doing just fine. Please shift your focus in your current situation. Think of us in terms of giving yourself a “reward” after all these “hardship matters” end – you will be back here in Round Rock and living a good life. Yes, we are waiting for you but we also understand your situation. Focus on Papa and Mama for now. Nothing has changed her since you left. Yeah, you might lose your Lone Star job but as per our history, a shift of circumstance always prove to be a greener pasture.

Today, I came across a poem called “The Road Not Taken”. Read the poem 3x focusing more on the last verse.

“You made a difference for Papa and Mama.” and that’s all it matters.

Always,
ra


FIELD REPORT: 2016 Outlaw 100 Miles

DATE: 20161008, Saturday
DURATION: 6hours and 36 Minutes
WHO: Myself 
WHAT: 2016 Outlaw 100 Georgetown
WHERE: Start/Finish Old Settler Park
HOW: By Bike
Total Miles=100 Miles
Average Speed=15.3 mph
Total Time= 6hours 29minutes [computer]
Total Time= 7hours 07minutes [watch]
KCalories Spent=6667
Gatorade Consumed= 4 bottles
Water Consumed=2 bottles
Clif Bar consumed=3.5
Power Gel consumed=4
Cups of pickle juice=4
No. of flat tires=NONE
No. of accidents=NONE
Muscle Cramps=NONE
Chest Pain=NONE
Raindrops=NONE
Post Ride Meal=NONE
Average Heart Rate= 115
Maximum Heart Rate= 130
BP before the ride=130/95, 50 bpm
BP after the ride=105/65, 68 bpm
Days after Myocardial Infarction [Stent #1]-2848 days/7 years [20081222]
Days after Stent #2-2291 days/6 years [20100702]
Temperature=85’F [Start tem=60’F

TIMELINE:
0300, End of Sleep,
0405, Pasta, Bagel, coffee
0730, Leave the house
0800, Mile 0, start of 100 Miles Bike Ride
0900, Mile15
1000, Mile 30
1100, Mile 45
1300, Mile 62
1400, Mile 77
1500, Mile 92
1530, Mile 100
1700, Shower
1800, Dinner with Daughter at home, talked about Britta’s circumstance with Papa
1900, Watched the movie, “Unbroken”
2100, Sleep

2016 Outlaw100 Full Map [view map in pdf]
SwimBikeRun.xlsx
mapmyride

Related Posts:
cardiac-notes
rosedale
outlaw100

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Mile by Mile Data from MapMyRide App

DISTANCE SPEED ELAPSED TIME
1.0 mi 15.4 mph 0:03:54
2.0 mi 18.5 mph 0:03:13
3.0 mi 17.7 mph 0:03:21
4.0 mi 16.0 mph 0:03:43
5.0 mi 18.4 mph 0:03:14
6.0 mi 15.4 mph 0:03:54
7.0 mi 13.4 mph 0:04:26
8.0 mi 16.1 mph 0:03:42
9.0 mi 16.6 mph 0:03:34
10.0 mi 18.8 mph 0:03:11
11.0 mi 17.1 mph 0:03:29
12.0 mi 19.0 mph 0:03:07
13.0 mi 18.5 mph 0:03:14
14.0 mi 14.4 mph 0:04:08
15.0 mi 14.8 mph 0:04:02
16.0 mi 14.0 mph 0:04:16
17.0 mi 13.0 mph 0:04:36
18.0 mi 14.7 mph 0:04:05
19.0 mi 11.8 mph 0:05:02
20.0 mi 14.6 mph 0:04:04
21.0 mi 16.5 mph 0:03:38
22.0 mi 12.7 mph 0:04:41
23.0 mi 10.6 mph 0:05:38
24.0 mi 11.0 mph 0:05:24
25.0 mi 14.1 mph 0:04:15
26.0 mi 12.4 mph 0:04:50
27.0 mi 16.2 mph 0:03:40
28.0 mi 15.8 mph 0:03:46
29.0 mi 17.0 mph 0:03:30
30.0 mi 21.4 mph 0:02:46
31.0 mi 17.2 mph 0:03:28
32.0 mi 19.1 mph 0:03:07
33.0 mi 20.4 mph 0:02:56
34.0 mi 13.2 mph 0:04:31
35.0 mi 17.1 mph 0:03:30
36.0 mi 17.4 mph 0:03:25
37.0 mi 13.1 mph 0:04:33
38.0 mi 13.6 mph 0:04:22
39.0 mi 15.6 mph 0:03:48
40.0 mi 16.4 mph 0:03:39
41.0 mi 17.2 mph 0:03:28
42.0 mi 16.3 mph 0:03:40
43.0 mi 17.9 mph 0:03:18
44.0 mi 9.3 mph 0:06:24
45.0 mi 16.6 mph 0:03:36
46.0 mi 18.5 mph 0:03:12
47.0 mi 20.4 mph 0:02:56
48.0 mi 16.3 mph 0:03:39
49.0 mi 16.2 mph 0:03:41
50.0 mi 14.3 mph 0:04:09
51.0 mi 16.3 mph 0:03:38
52.0 mi 15.6 mph 0:03:50
53.0 mi 18.7 mph 0:03:11
54.0 mi 18.0 mph 0:03:19
55.0 mi 18.3 mph 0:03:15
56.0 mi 11.6 mph 0:05:10
57.0 mi 15.4 mph 0:03:52
58.0 mi 17.6 mph 0:03:23
59.0 mi 15.4 mph 0:03:52
60.0 mi 16.1 mph 0:03:43
61.0 mi 13.6 mph 0:04:23
62.0 mi 15.2 mph 0:03:56
63.0 mi 15.8 mph 0:03:47
64.0 mi 16.6 mph 0:03:34
65.0 mi 13.7 mph 0:04:22
66.0 mi 15.5 mph 0:03:51
67.0 mi 15.0 mph 0:03:59
68.0 mi 13.8 mph 0:04:21
69.0 mi 18.3 mph 0:03:16
70.0 mi 12.7 mph 0:04:41
71.0 mi 10.1 mph 0:05:55
72.0 mi 13.6 mph 0:04:23
73.0 mi 15.2 mph 0:03:56
74.0 mi 14.0 mph 0:04:15
75.0 mi 14.4 mph 0:04:08
76.0 mi 14.9 mph 0:04:00
77.0 mi 13.5 mph 0:04:25
78.0 mi 15.2 mph 0:03:55
79.0 mi 14.2 mph 0:04:11
80.0 mi 12.4 mph 0:04:48
81.0 mi 14.6 mph 0:04:05
82.0 mi 15.9 mph 0:03:45
83.0 mi 17.2 mph 0:03:28
84.0 mi 17.1 mph 0:03:29
85.0 mi 17.4 mph 0:03:26
86.0 mi 12.8 mph 0:04:39
87.0 mi 15.2 mph 0:03:56
88.0 mi 16.0 mph 0:03:42
89.0 mi 16.2 mph 0:03:42
90.0 mi 12.7 mph 0:04:41
91.0 mi 15.1 mph 0:03:57
92.0 mi 14.7 mph 0:04:02
93.0 mi 16.1 mph 0:03:42
94.0 mi 18.5 mph 0:03:14
95.0 mi 12.8 mph 0:04:37
96.0 mi 16.3 mph 0:03:41
97.0 mi 18.4 mph 0:03:13
98.0 mi 15.8 mph 0:03:47
99.0 mi 16.7 mph 0:03:33
100.0 mi 19.6 mph 0:03:03
100.5 mi 9.9 mph 0:02:52

 

My 2016 Training Log
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Lifetime Miles 1999 @age33
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MapMyRide Training Calendars: July to October.
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I had 2 weeks of no activity due to my emergency vacation to Cebu, Philippines in September

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MapMyRide Overall Stats

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Plus1, every time we signed up for Outlaw ride, in the packet is one of this keychain.  I now have 8 of these.

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4 Clif bars and 4 Power Gel for the the road to sustain energy. I consumed 2.5 Clif bars and 4 power gels.  There were food supplies in every rest stop

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I decided to use the road bike today.  I trained with this bike all year and don’t want to create a changepoint.

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My daughter Brittney cooked this for me since Thursday and I had been eating the same plate of pasta for two days.

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The bike transport.

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A secured bike transport this time.  Last March after the Rosedale Ride 2016, my bike fell off at I35 because I redesigned the bike rack.  I transformed it from a 4-bike to 2-bike but did not account the strength of the clamp.  The clamp is now at the right place after I turned it around.  During the accident, the clamp was mounted the other way around.  At high speed, the flat top tube works its way out the unsecured clamp

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At the entrance of Old Settler Park.

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At the parking lot of Dell Diamond.

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10 minutes before the ride, you need to unload your bladder or #2.

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At the start of the Outlaw.

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Mile 0.0000

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At Rest Stop #2, at Mile 30.  This is where you decide to go for a 100K or 100M

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At Rest Stop #5, at Mile 55. 

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At Rest Stop #5, at Mile 55.  Granger lake

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At Rest Stop #6

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At Rest Stop #7

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Mile 99.94

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Total Computer Time=6.29 hours

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Total Time including the breaks=7.07 hours

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The before.

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The after… plus not captured here is the smell I can’t describe. 

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Milestone: @Brexit and MLA

20160624, Friday

1. “losses loom larger than corresponding gains”
2. “losses and disadvantages have greater impact on preferences than gains and advantages”
3. “people feel losses more deeply than gains of the same value”
4. “if you look at your investments closely/frequently, you will miss the bigger picture”

Read more:
Investment-MyopicLossAversion0.pdf
Investment-MyopicLossAversion1.pdf
Investment-MyopicLossAversion.pdf
loss-aversion.behaviouralfinance

Related Posts:
Myopic Loss Aversion
https://blindcaveman.wordpress.com/tag/finance/

 

1d

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5d

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1y

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3y

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5y

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10y

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TechGiant

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Fidelity Freedom

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TRowe Price

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clip_image010

Milestone: 30 Years In A Relationship

946,771,200 seconds
15,779,520 minutes
262,992 hours
10,958 days
1565 weeks and 3 days
3002.19% of a common year (365 days)
30 years

Background Story:
852,076,800 seconds of Helping
>20 Years of Marriage–Progress Report
Peace and Confidence; Day735; 2 Year Stent#2

FIELD REPORT: 2016 Rosedale 62 Miles; FMEA: Bike Fell Off From Bike Rack

DATE: 20160402, Saturday
DURATION: 3hours and 54 Minutes
WHO: Me and Thomas L [Samsung co-worker] 
WHAT: 2016 Rosedale 62 Miles
WHERE: Start/Finish Samsung Austin
HOW: By Bike
Total Miles=62 Miles
Average Speed=15.7 mph
Total Time= 3hours 54 minutes [computer]
Gatorade Consumed= 0 bottles
Water Consumed=4 bottles
Clif Bar consumed=4
Gu consumed=5
Cups of pickle juice=2
No. of flat tires=NONE
No. of accidents=NONE
Muscle Cramps=NONE
Chest Pain=NONE
Raindrops=NONE
Post Ride Meal=NONE
Average Heart Rate= 112
Maximum Heart Rate= 140
BP before the ride=130/95, 50 bpm
BP after the ride=105/65, 68 bpm
Days after Myocardial Infarction [Stent #1]-2659 days/7 years [20081222]
Days after Stent #2-2102 days/5 years [20100702]
Temperature=65’F [Start tem=43’F

TIMELINE:
0500, End of Sleep,
0505, Bagel, coffee
0730, Leave the house
0800, Mile 0, start of 62 Miles Bike Ride
0900, Mile15
1000, Mile 30
1100, Mile 45
1300, Mile 62
1400, Accident: Dropped my bike at Interstate I35 at 70 mph.  Bike came off from my bike rack when I was on my way home
1500, Shower
1600,
1700, Coffee
1800,
2000,
2300, Sleep

2016 Rosedale Ride Full Map [view map in pdf]
SwimBikeRun.xlsx
mapmyride

Related Posts:
cardiac-notes
rosedale
outlaw100

Mapmyride Rosedale 2016

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Bike clamp came loose while driving. 
I’ve converted this 4 bike rack into 2 and cut off the extra mount. 

FMEA: Failure Mode and Effect Analysis

Failure Mode:
Bike Fell Off From Bike Rack

Cause of Failure:
1. Not enough clamp holding tension. 
2. I did not over-tightened the clamp screw because this is a carbon fiber frame. 
3. This is the first time I’ve used the bike rack since the modification.

Recommended Action:
1. Mount the bike in the inner rack [not the outer]
2. Tighten the clamp at max level
3. Tie a rope for redundancy

Damage to the bike:
1. Scratches in the Ultegra shifter
2. Paint scratches in the top tube where the bike was mounted
3. Pedal deep scratch and slightly bent
4. Drive crankset feels like it is misaligned [but this could be a placebo effect since I saw the pedal has scratches]

Repair Actions:
1. Conducted a comprehensive bike/frame inspection, no functional and structural damaged. ok.
2. Conducted a spoke tension verification on both wheels, ok
3. Tightened all screws, ok
4. Inspect wheel alignment and true, ok|
5. Replace right Look pedal with a spare, ok
6. Ride 2 minutes in the trainer, ok
7. Ride 35 miles outdoor the next day, ok

What did not happened?
1. I did not dropped the bike in the middle of the Interstate Highway 35.
2. I did not cause any accident of the vehicles following me.
3. My bike was not ran over by a speeding cars.

Truly grateful I was looking back at my  rearview mirror when I saw that something was not right.  A quick decision and a decisive response to exit to the side of the highway made a big difference.  The bike fell off as I moved to the right side of the road.  The grassy shallow ditch was also a big help in preventing more damage to the bike.

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Forever Formula

To my dearL4 friend SJ [newlywed] February 29, 2016:

May both of you keep the covenant of marriage forever.  There will be times of trouble – please endure patiently.  Marriage is not a sprint event but rather a long distance endurance race.  When you celebrate your 25th anniversary, please call me.  I have a gift for you waiting.

RA

 

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The Partner
Caring
Responsive
Communal
Intrinsically interested in a romantic relationship
Positively correlated with agreeableness and a secure attachment style
Negatively correlated with sociosexuality and the three insecure attachment styles.
Partners were more likely to be female than male.

The player
Pursues a mixed reproductive strategy of being moderately warm while eschewing commitment [avoid and stay away from deliberately]
Strongly correlated with sociosexuality
Somewhat negatively correlated with agreeableness
Correlated with all three of the insecure attachment prototypes
Insecure Attachment Style-Anxious–preoccupied
Preoccupied Attachment Style-Dismissive–avoidant
Fearful Attachment Style
Correlated most strongly with dismissive

The Parasite
Pursues a long-term relationship strategy apparently to address personal needs or deficiencies
Passionate
Intense
Stalker-may engage in stalking if the partner decides to leave
Negatively correlated with agreeableness
Positively correlated with the preoccupied attachment style
Uncorrelated with sociosexuality.

The Predator
Unrestricted individual
Unscrupulous predator
Exploits and abandon the date
Negatively correlated with agreeableness
Positively correlated with sociosexuality
Positively correlated with fearful attachment style

Source: Handbook of Relationship Initiation Sprecher, Wenzel, Harvey Chapter 5 p.101 ISBN-13: 978-0805861600

Here Now

3B: Almost 50 years had passed and I have not made a mark in your lives. Most people can explain the basic knowledge about physics, mathematics, psychology, biology, cell formation, cell growth, anatomy, medical mysteries, neuroscience, computing, the weather, emotions, relationship dynamics etc. We can easily gain knowledge when such topics are being studied though books, research and lectures.  But there is one thing in life that I am having a hard time explaining to people – the presence of God.   Maybe this song can help you do that. You can find the playlist also under HillsongRA. 

"Here Now (Madness)" Hillsong United
https://youtu.be/JWi4ahGSI34

Skies spin their dance
Within Your breath
Time runs it’s race
Within Your hand

And my mind runs wild
To comprehend
What no mind on earth
Could understand

Your ways are higher
Your thoughts are wilder
Love came like madness
Poured out in blood – wash romance
It makes no sense but this is grace
And I know You’re with me in this place

Here now
All I know is I know that You are
Here now
Still my heart
Let Your voice be all I hear now
Spirit breathe
Like the wind come have Your way
Cause I know You’re in this place

Faith makes a fool
Of what makes sense
But grace found my heart
Where logic ends

When justice called
For all my debts
The Friend of sinners
Came instead

Your ways are higher
Your thoughts are wilder
Love came like madness
Poured out in blood – wash romance
It makes no sense but this is grace
And I know You’re with me in this place

Here now
All I know is I know that You are
Here now
Still my heart
Let Your voice be all I hear now
Spirit breathe
Like the wind come have Your way

Cause I know that You are here now
Heart and soul
God I know that You are here now
Fix my eyes
On the things that I can’t see now
And all I see
Is the glory of Your Name

3B=brittabrittneybrent

eudaimonia and motivation

“eudaimonia-refers to a state of having a good indwelling spirit or being in a contented state of being healthy, happy and prosperous”.

Why do people hurt other people?  A simple question with a simple answer – but to really know the real answer, it will take a deeper investigation into the theories of beliefs, desires, emotions and motivation. 

We are always looking for something better.  
Seldom in life that we look for darkness. Seldom in life that we look for a disease.  Seldom in life that we look for unpleasant things.  Seldom in life that we desire hate.  Seldom in life that we desire nothingness.  Seldom in life that we desire discomfort.  Seldom in life that we desire war or violence.

But when we see  or experience something unnatural [hurt or crisis]– we sometimes ask these questions:
1. Why did we choose darkness over excellence?
2. Why did we choose discomfort over a nice bed?
3. Why did we choose hatred over love and affection?
4. Why did we choose the undesirable over normal wants?
5. Why did we choose disagreement over unity?
6. Why did we choose infidelity over honor?
7. Why did we choose sadness over joy?

Finding answers.
Some of us will climb a mountain to find the feeling of exhilaration and sense of accomplishment.  Some moves out away from the city to find stillness and peace.  Some goes into a life long retreat to recreate the inner being.  Some renounce technology and goes back to the basics of life which is just food, clothing and shelter .  To some, they cheat their spouse or partner to find happiness with another creature.  To some, they turn to alcohol and drugs to taste ecstasy and temporary state of being happy. To some, they lock their door [physical and emotional] to get away from everyone.  To some, they listen to heartwarming and inspirational music to soothe the troubled mind. 

some answers…
Lately, I took a long and boring journey into the pages of these books and found some answers. 
Mindmap-BookSummary-LivingAndLovingAfterBetrayal
Mindmap-BookSummary-Codependency
Mindmap-BookSummary-StopCaretaking
Mindmap-BookSummary-ToFlourishOrDestruct

FIELD REPORT: 2015 Outlaw 100 Miles

DATE: 20151009
DURATION: 6hours and 40 Minutes
WHO: Me and Thomas L [Samsung co-worker] 
WHAT: 2015 Outlaw 100 Bike Ride
WHERE: Start/Finish Old Settler Park, Round Rock, TX USA.
HOW: By Bike
Total Miles=100 Miles
Average Speed=15.0 mph
Total Time= 6hours 40 minutes [computer]
Total Time on the road= 7hours 45 minutes[stopwatch]
Gatorade Consumed= 4 bottles
Clif Bar consumed=3
Power Gel consumed=4
Cups of pickle juice=6
No. of flat tires=NONE
No. of accidents=NONE
Muscle Cramps=NONE
Chest Pain=NONE
Raindrops=NONE
Post Ride Meal=Barbecue Sandwich
Average Heart Rate= 115
Maximum Heart Rate= 140
BP before the ride=130/95, 50 bpm
BP after the ride=105/65, 68 bpm
Days after Myocardial Infarction [Stent #1]-2483 days/6 years [20081222]
Days after Stent #2-1929 days/5 years [20100702]
Temperature=85’F

TIMELINE:
0500, End of Sleep,
0505, Pasta breakfast; Bagel, coffee
0730, Leave the house
0800, Mile 0, start of 100 Miles Bike Ride
0900, Mile15
1000, Mile 30
1100, Mile 45
1300, Mile 60
1400, Mile 75
1500, Mile 90
1600, Mile 100
1700, Coffee
1800, Watch wife eat dinner at local restaurant. I just had a cup of coffee. No desire for food
2000, Guitar Project Start
2300, Sleep

2015 Outlaw100 Ride Full Map [view map in pdf]
SwimBikeRun.xlsx
mapmyride

Related Posts:
cardiac-notes
rosedale
outlaw100

2015 Outlaw100 Ride Full Map

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My 2015 Training Log
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Lifetime Miles
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Fine tuning the bike before the event.  All systems go.  This is a newly built bike from China.  It’s an all carbon frame and wheelset.  Currently, I had 500 miles on it and no issues yet.

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Fresh bike before the ride.  2 bottles of gatorade ready to go.

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My Outlaw 100 key chain collection.  Now I have 7 – 7 years or 700 miles.

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No. 105 was my ride number.  There is an emergency name and a phone number in the bib number just in case one dies during the ride and the family can claim the body and collect insurance money of the rider.

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I had a plate of this the night before the ride and then a repeat of this at 0600 before the ride.  This is enough to start the carbs fuel in my system.  at 7am, I have to go to the toilet and do no.2 to unload the extra stuff.  [don’t tell anyone-this is a top secret pre-ride routine.]
It’s a pasta with alfredo sauce and a jalopeno sausage from HEB.  It does not taste good because it was made by me but I had no choice.

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At the start of the ride.

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Portable toilets.  I need to be here by 0750 to do no.1 only.  It’s “a must” because the coffee and morning hydration needs to go because the first rest stop is at 20 miles, which is an hour plus from the starting line.

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This is Mile 20 something, it’s the final junction between Route 100 miles or Route 65 miles.  Me and Thomas spent a few minutes here because he hesitated on the 100 miles.  After a few chit chat and encouragement, he opted to go with me at the 100 miles route.  But when we proceeded to the start of the 100 miles route, the safety person stopped us and told us that the route is closed, we were late.  I told the guy  that there is no way that I will come home doing 65miles only because I trained for this event all year long.  After the debate and persuasion, they took our bib number and marked us not part of the Outlaw100 bike ride.  We proceeded to the 100 miles without the event’s  safety umbrella.

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At the end of 100 miles

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Bike looks fresh after 100 miles.  No troubles at all.

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My heart rate data [view my heartrate data].  Average heart rate was 115 bpm.  For a guy that had a heart attack 6 years ago, this is a good number. 

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My mapmyride data.   Total time of 100 miles is 6 hours and 40 minutes, average speed is 15 mph. 

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Dream: 7th Floor Apartment with MP

I was moving into a building apartment which I did not realize until late that MP was also residing across my room.  After moving in and everything was all in place, I left the room to throw away the trash and empty boxes. While outside my room in the hallway, I could not remember my room number because the doors are so identical.  Totally, I was lost but has the ability to see through inside the rooms and able to scan through the window and able to see the outside for markers like trees or building.  In my hand was the room key holder with a coin and a slightly visible inscription of a room number which is barely visible but I could not make up the number.  The key holder did not have a key, I was so focused in finding my room.  When I scanned the inner room, I noticed a familiar face [MP], she was lying in bed reading a book and when I gazed at her, it was the same look and youthful face that I saw during our very last goodbye 27 years ago and then I woke up and wrote this entry.

7th floor apartment with MP-?
ability to see through rooms-?
key holder with a barely visible inscription of the room number-?
lost home-?
forgotten room number-?

Documentation: Hyper-V Setup

“Mercedez & Me” Quandary

I have to share with you my dilemma lately [funny but difficult to decide, please read the letter that my 19-years old son wrote, 827 words of persuasion].  Here’s the background story:  Remember the journal entry about the “Overprotection=Misplaced Anger”  read it here if you missed it . Brent is the child that I trained to be more independent, un-pampered, mentally strong, humble, carefree [example: he dropped his pacifier and we don’t even sterilize or boil it anymore].  He is a sophomore in the local university – UT [University of Texas] which is just a 30 minutes drive from my house.  This 2nd year is an exciting year for him because he will be getting his own unfurnished apartment unlike during the freshman year when he was in a semi-dorm apartment.   So many changes going on lately including a choice of which car to drive. When my 4’ 9”  daughter was about to get a car, I bought her a Chevy Colorado V8 pickup truck and when she went to college that truck becomes her mode of transportation [even until now]. Reason for the pickup truck is bigger = safer [seriously].   She drives to San Antonio from Round Rock [Texas] frequently [90 miles at 80mph] and as part of a good countermeasure – having a bigger and sturdier car, this gave us a “somewhat” better peace of my mind.  The strategy of having a bigger car works.  She had two near misses in 3 years and imagining her with the smaller car, it could have been a different outcome.  In 2013, we needed a 4th car since this 16 years old was given a license to drive in Texas. I opted for a 2nd Mercedes ML 350. The real objective [self] is when Brent needed to bring a car to UT, he will drive the old 2002 Yukon SUV [which is bigger and taller] and I will be using the old ML.  Fair enough that plan was suppose to happen until yesterday when I received a letter of intention from him. 

Now I have to think for a better choice.

Original Plan: [In this order]
A. Wife – 2013 ML350
B. Husband – 2006 ML350
C. Daughter – 2009 Colorado Pickup Truck
D. Son – 2002 Yukon

The situation is a dilemma to me because of the following reasons:
1. I already told my oldest daughter, “No, you can’t have the ML”. I don’t want my kids to grow “big headed” driving expensive cars and showing off.  I don’t even use those cars for work.
2. I don’t want to say “no” to a hard working child either who is really doing good in school and also I trained him to be who he is now – persuasive, honest, hard working, patient, silent person, humble, respectful.

I am aware that to some people this is a silly issue.  But remember, I am an over-analyzer  and psychoanalyze every decision I make.  The question now is which child I don’t want to offend?

Hmmm.  Ok, enough of this silliness.  I’m just sharing you these stuff, I really have nothing to share.

Here’s some journals I wrote about Brent that I wrote a while ago: https://blindcaveman.wordpress.com/page/2/?s=brent . Don’t miss the you tube video of this guy. Here’s my favorite:  Man in the Mirror. This video was taken in March of 2003 when the 2002 Yukon truck.  Brent was only 7 years old [@First Grade]. He is now 19.

15 minutes later….
Oh, before I go, after watching the video lately, now I know the answer to this dilemma.  Brent gets to drive the car that used to pick him up in the first grade.  How brilliant and historic will that be!  Will see if this works.

Mercedez & Me [Brent A.]

Since the invention of the first steam powered auto-mobile in 1768 by one Nicolas-Joseph Cugnot, man has come a long way thanks to the power automobiles had bestowed. No longer was man defined by the limitations of the reach of his arms or the breadth of his stride. Cars have multiplied man’s potential and are an essential tool to be utilized to any aspiring young teen college student. There are a myriad of reasons why the Mercedes-Benz should accompany me on my journey into adulthood instead of the GMC Yukon.

I, Brent A, received my driver’s license on the 21st of December 2012. My official driving career is not even a mere three years old! Out of these short three years of driving, 99 times out of 100, every time I drove which car was I driving? The Mercedes-Benz ML350 2006. NOT the Yukon. For three years I had woken up, ate breakfast, and hopped into the silver automobile and drove to school or to tennis practice or to a friend’s house. Whenever I had tasks to complete, chores to accomplish, a to-do list to finish, the Mercedes-Benz ML350 was my faithful companion and over the past three years we had gotten to know each other very well.

Now imagine you are a professional doubles tennis player and you and your partner have been playing together for years and years and are esteemed champions in the eyes of the whole world. Because you both had been working together for so long, you get to understand and complement each other and on the court you are no longer two separate people but one harmonious unified being. Now imagine if suddenly your long-time partner is ripped apart from you and a rookie replacement is thrust upon you. Yeah sure the rookie may get the job done, you may be able to survive, BUT the chemistry is not there, the harmony and unification is absent, and you will solely be surviving and NOT thriving.

This is exactly the scenario I wish to avoid by having the Yukon shoved onto me. My driving experience with Yukon is EXTREMELY limited and you cannot deny that driving the Yukon is a completely different experience from driving the Mercedes. I am not familiar with the dimensions of the Yukon, I am not familiar with the handling of the Yukon. If I were to take the Yukon, not only will I be forced to adapt to such a foreign automobile I would also be forced to adapt in the busy city of Austin which is reported as the 8th highest ranking city in the nation for worst traffic by forbes.com. If I am expected to drive at a competent level that Forbes names one of the worst places to drive I believe it would be extremely important for me and my safety to take a vehicle that I am comfortable with you surely would agree?

One of your biggest reasons for my taking the Yukon instead of the Mercedes is because you claim that I would be safer in the large Yukon. However, I would argue that in reality the opposite is true! My chances for being in an accident in Austin increases dramatically in the Yukon. I do not possess the experience or comfortability or familiarity necessary in order to drive the Yukon effectively in the busy traffic-prone city that is Austin, Texas. In addition to my personal unfamiliarity with the vehicle, the Yukon also has an extremely unsafe physical history. If you would remember, the yukon’s brakes were deemed unsafe and un-drivable. I do NOT want to drive a car of that standard around Austin. On the other hand, the Mercedes-Benz ML350 has never had any issues to that degree of gravity and in my three years of driving it I have never personally had an issue with the car. The Mercedes is a car that I would truly put my trust in to keep my child safe, the cheap GMC Yukon is not.

The United States of America prides itself on its investment in the future of America: its children. Do your part in serving America by investing in me by giving me the Mercedes-Benz to drive in the Fall 2015-Spring 2016 semester at the University of Texas at Austin. My father once taught me that we only have one life-time to live on this earth and to not waste it with regrets. He taught me to eliminate any “should’ve could’ve would’ve” moments in my life. He taught me to live without anxiety. He taught me that when I wanted something I shouldn’t ask for it but that I should go out and get it. I will be taking the Mercedes-Benz ML350 to school because this is something I want and I know that it is the right decision and I hope you would understand and continue to support me on my journey in this life and the next.


Please don’t psychoanalyze my choice of cars. I opted for German cars as a gift to my wife and beside – I have to spend some of my hard earned dollars on something, I’ve done a good job in my financial planning. Read more here: https://blindcaveman.wordpress.com/tag/finance/

Strength of Valence: V=f(A x P)

After my 2.4mile swim today, I had two choices for recovery: Read/Study Powershell4.0 or Read a Psychology book.  The outcome is shown below.  Powershell can wait.  I’ll do it at work with actual examples.

Lately, I’ve been doing a research on how people starts a relationship and came across a book called Handbook of Relationship Initiation.  It’s a broad subject,  Chapter 1 is covering the model of romantic encounter [see flowchart below] and how the Is and the Os starts out a relationship.  I = being the initiator and O=being the Other/person being pursued.  I won’t elaborate more because I’m not an expert on the subject.  You can study the flowchart yourself and synthesize the process so that you can gain an upper hand in your pursuit of a relationship [success rate].  Please note and be forewarned that this flowchart is intended for “SINGLE” individuals “”only””- those who are seeking a fresh relationship.

If you are married or reserved in advance, stay away and read this article instead:  What Makes Romance So Romantic (and So Doomed)?  [Seltzer 2015] . I had been searching for an explanation of why people who were so romantic and crazy in love becomes the worst enemies later in the long term relationship. The article I mentioned explained the psychodynamics of romantic love and it’s transition to the stage of commitment and why the romantic well dries out.  I did not know that romance is just a temporary thing.  Enjoy it while it’s there.

Now I know! I’ll stop looking for answers from now on.

4 Stages of Relationship Initiation:
Stage 1:Appraisal of Initial Attraction
Stage 2:Decision to Make an Overture
Stage 3:Strategic Self-presentation
Stage 4:Build-up of Rapport

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Handbook of Relationship Initiation
Author: Susan Sprecher
ISBN: 13-978-0805861600
Pages: 596
Chapters: 27

Salient-Having a quality that thrusts itself into attention; (heraldry) represented as leaping (rampant but leaning forward)
Attraction-The quality of arousing interest; being attractive or something that attracts
Overture-A tentative suggestion designed to elicit the reactions of others
Rapport-A relationship of mutual understanding or trust and agreement between people
Valence-(biology) a relative capacity to unite or react or interact as with antigens or a biological substrate;  (chemistry) a property of atoms or radicals; their combining power given in terms of the number of hydrogen atoms (or the equivalent)

Formula: Strength of Valence
V = f (A × P) p. 13
V=strength of the valence of making an overture
A=the individual’s attraction toward the other
P=the would-be initiator’s estimate of the probability that an overture will be accepted rather than rejected by the person; The probability of acceptance, in turn, is a joint function of the potential initiators’ perceptions of the other’s openness to their motives for affiliation and
their estimate of the likelihood the other will return their attraction

People may signal their interest in being approached, for example, p14
1. by how they orient to the person,
2. by their bodily posture,
3. by physical displays,
4. by establishing and maintaining eye contact, or
5. by smiling and moving closer or into a person’s line of sight

10 Process Steps – Successful Encounter:
1. “I” Salient Motive(s)
2. “I” Attraction (Fit between I’s Motives and O’s Attributes)
3. “I” High Attraction
4. “O’s” Perceived Attraction to I
5. “O” Perceived Openness to “I” motives
5. “I” and “O” Moderate to High Confidence of Acceptance
6. “I” Decide to Make an Overture
7. “I” and “O” High Confidence-Self-Expression
8. “I” and “O” Moderate Confidence-Strategic Self-Presentation
9. “I” and “O” Build-up of Rapport
10. “I” and “O” Encounter Successful

LEGEND
I = Initiator
O = Other (person being pursued)

The top five important qualities in relationship
1. mutual attraction and/or love,
2. emotional stability and/or maturity,
3. dependable character,
4. pleasing disposition, and
5. education and/or intelligence
Note: beauty/attractiveness is not here

QotD001: Close Friends 20180404
I don’t have a lot of friends in general but I do find an effort to make friends with someone I don’t know much.  Friendship is a relationship so the criteria for reciprocity must be there. Connections is also a must..but not just verbal or proximity but rather invisible forms such as likes, quietness index, reserve index (not too aggressive) and above all honest. In my list are these people. LF/PN/TN/AM/MW

QotD002: Broken a Heart 20180405
Everyone has a story to tell regarding this type of life event.  I want to mention the year it happened to be specific but I know that the audience perception will be different because I’m sure you have not existed yet, it’s not imaginable.  So let’s just say it happened long time ago.  After a heartbreak 1 (you have to learn the codes eventually and you will get it one way or another)…there was a long famine in the land, it will take years for the lack of no food and water and the heart becomes as hard as the rock.  Then one day, a person comes to life, crosses my pathway and then realize this might be the forthcoming event that I’ve been waiting for.  It all started with a gaze then a smile then a gaze then more smile and the next thing you know you are connected to each other in some invisible connection that you think life on earth is so beautiful and eternal.  As the year passes by and then more years came, the spark once we had together starts to fade and the connection started to loose it’s momentum…i wanted the other party to notice but the person is blinded by what we’ve shared together and ignored the warnings of a faded love…the other person continue on the long eroded connection. Then out of the blue, another person comes to life and became 3, then 4 etc.  By the time i realize that I am suppose to delete a few # before i can climb another mountain, i pretended that i did but in reality, they still existed.  It’s hard to imagine to discard a very precious gift at one moment in life because there was another one that came around. It was a horrible act and if ever I have to go through that path again, I’m sure I will choose a better way of handling the situation.  Even up to this day, no contact to 2.  But we grow up so quickly and learn to forget things, but not just so sure if the other party had forgotten.  I can’t change what happened but sure I’ve told this story to some so that one day at my funeral a person can look for 2 and say that I am truly sorry.

7 Things That Can Change The World; DSM-5 Reference

I have a few hobbies. I bike [alone], I swim [alone], I listen to Christian music, I enjoy working on electronics, I enjoy working on Windows Servers/computing, I enjoy Ham Radio,  I read psychology stuff, I enjoy parenting, I experiments on humanity/relationships and study human beings and I read the Bible.  Enough for my background. I just need to expose my background so that strangers or new readers can understand where I am coming from when you read something that I write here.  I have no intention of writing a book.  I have no intention of getting discovered by a publisher or anything related to making money.  I have no intention of convincing you to believe in God and Christ.  I have no intention of saving people and preach after life. Nor I have intentions of highlighting an individual or a person. I am just a person just like you – in a journey of life. 

I do have one great vision: “To change my world”. Please note the highlighted word – “my world”.  I really don’t have a program or a detailed plan to execute the “my world” project.  I’m just going with the flow of life day by day.  So, don’t ask me for a strategic plan, I don’t have it.  Hey, it’s only a hobby.  If you are interested, please join me by doing your own “my world” project too.

Some of my resources:
1. The Bible https://www.bible.com/bible/59/pro.6.esv
2. DSM-5  online-assessment-measures

Enough for the introductions, we don’t need them anymore.  I was listening to Proverbs 6 the other day on my way to work, I came across this word “haughty” and I was intrigued.  Also, in the same Chapter was a topic about adultery.  Please finish the whole chapter6. https://www.bible.com/bible/8/pro.6.amp  [I upgraded my old stereo system in my car to bluetooth and I’m now able to listen to a song and/or listen to the Bible while in traffic.] 

Here’s my study on the word “haughty”.  I need to meditate and be mindful for now with this word.  I think it is such a world changer.  A lot of discord, fights, conflicts, relationship problems, stress, anxiety can be deduced to being arrogant and superior.

Haughty -having or showing arrogant superiority to and disdain of those one views as unworthy
Arrogance -Having or showing feelings of unwarranted importance out of overbearing pride
Superiority-Displaying a sense of being better than others
Disdain – communication that indicates lack of respect by patronizing the recipient
Unworthy – Lacking in value or merit
http://www.wordwebonline.com/ 

These six things the Lord hates, indeed, seven are an abomination to Him:  [Amplified]
1. a proud look [the spirit that makes one overestimate himself and underestimate others],
2. a lying tongue
3. hands that shed innocent blood
4. a heart that manufactures wicked thoughts and plans
5. feet that are swift in running to evil
6. a false witness who breathes out lies [even under oath]
7. he who sows discord among his brethren.

1. haughty eyes [ESV]
2. a lying tongue
3. hands that shed innocent blood,
4. a heart that devises wicked plans,
5. feet that make haste to run to evil,
6. a false witness who breathes out lies,
7. one who sows discord among brothers.

https://www.bible.com/bible/59/pro.6.esv

Overprotection=Misplaced Anger

At the community pool last Sunday during my 2.4 miles swim, I noticed a father hovering a 2-year old child while swimming in the pool. The child had a floater on her arms and was in a floatation device.  The scene lasted for more than an hour because when I was done at the end of my workout, the father and child were still there.  Swimming long distance allows me to contemplate a lot in the pool.  I have to remember stuff, or imagine something like recalling my childhood or remembering how I did my parenting when my kids were still very young.  Sometimes I flipped back in time to all my vacation days a few years back just to get by on the boredom of long distance swimming – it’s a coping skill for me and that is why I love to go back at the pool every time I have the opportunity.  With the father and child scene, my time was shifted back 18-years ago when my son was still one year old.  I remember vividly at the same pool where I was swimming that on the first day of the pool with my son, I throw him in the pool without hesitation and then jumped with him.  When I did that, I went underwater and observed him of how he would react.  Will he drown? Will he panic?  Will he be scared?   I discovered something interesting that day, my son was smiling underwater with his mouth wide open and was enjoying the underwater swim because he could not swim yet.  I learned a lesson that day that the child has natural instincts that maybe coming from being in the mother’s womb.  From that time, my son was never afraid of the waters anymore and it made us scared because he thought that he can survive in the water by himself.  Later that week, we bought him a floatation device so that he can be safe and wander the pool in any way he wants to.  My son never turned out to be a swimmer.  But the lessons he had as a child was not about swimming but about freedom from over protection.  If we let our child grow with somewhat guided freedom, inhibition and maladaptive behaviors will not be a part of their lives.  Overprotective parents can nurture many forms of personality disorders and when kept unchecked can escalate to more difficulties in life –example: misplaced anger.

Please read Chapter 9 and then 15.

http://www.psychologicalselfhelp.org/

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Avoid/Limit “Glimpse of Future”

I collect data a lot in  my personal life but not so much for the purpose of creating success in the future nor trying to give unsolicited advice to the world but for the purpose of personal note taking [I think it is a form of self-psychotherapy, I made that up] nor telling the world how “great” or “not so great” I am.  I think it is cool to have a history of life.  I’ve learned journaling from someone.  One time I discovered a pocket journal of my father [1929-1983] filled with fragments of places/names but no thoughts and opinions.  I’ve also discovered his box of pictures taken during his travel with the US Navy in 1950’s and hand written notes at the back of the pictures.  One thing lacking of his journal – details.  I had a hard time connecting information.  With the availability of technology now a days, one can just write anything and publish it. So here I am sharing with you something of no importance, enjoy it anyway ;-]. 

I used to be a planner and an execution of a carefully crafted plan but I’ve changed mindsets a few years back due to my knowledge and experiences of uncertainties. Life is hard to predict. Life is full of uncertainties. Yes, you can learn from experiences and extrapolate the future. Yes, you can say that it happened before and one should avoid/do it because we learned a lesson from bad/good experiences. Nor I say that “hey I was successful the other day and I will succeed also in the future”. If a person had a formula of success, I will be successful too. If another individual finds a solution to a problem, then me too will be able to get the same results. [synthesized version of Illusion of Sameness]  I am a very optimistic person but I don’t dwell so much of what the future looks like. What I do instead is “do the best I can at the moment”. Having said that in a very broad context – it can be anything else I am currently interested. It can be my job, my relationship, my friendship, my reading, my research, my hobbies, my sports, my downtime, my thinking process, my problem solving etc.

Saturday’s ride was hard.  I started so energetic and as always on a long distance bike ride, the activity ended with full body exhaustion – nothing left in my leg at mile56.  I think when a person reaches a certain point of exhaustion, there is no more distinction.  I was just tried and there is no numerical scale that I can describe it.  When I got home, I checked my weather app  and it was 97’F – no wonder.  Looking back now, If I had known that the weather will be that high, I might have avoided the heat by changing my route or choosing a an alternate time to ride  or shorten the ride– but I did not.

I seldom checks the weather when I go out riding.  I have several reasons for this but the most important aspect is – “If I check the weather, a bias will linger in my mind that will put a limit to my capacity of accomplishing something that I want to do.”   It happened to me last year at the 2014 Outlaw 100 bike ride [view report here].   I did not know that there was a storm in the morning of October 11, 2014.  The event organizer delayed the ride that morning and after 1 hour of waiting they cancelled the event.  Surprisingly/daringly, I end up riding the 100miles by myself with no food and water at any rest stops. 

Uncertainty can surprise us  – that is “we have strengths we never knew we had”.  Too much glimpse of the future can plant a seed of doubt, therefore limiting us in some way. 

I don’t really checks the weather when I go out riding, instead I made sure that I have provisions for the journey like 2 water bottles, 3 clif bars, 2 spare tubes, bike tools and knows the route where a gas station is located just in case I need an electrolyte refill.

 

Ride Data

Temperature during the ride, 97’F

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20150718, Saturday, 56 Miles [90km]
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20150718 Heartrate Data [Road Bike]
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20150711 Heartrate Data [TTBike]
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Recklessly Wasteful

While we are still alive, there are always temptations lurking us in every situation.  Although we made a promise to be obedient and faithful, we sometimes crosses the fine line once in a while.  When we do, we feel guilt and shame which normally adds distance to our relationship with Christ. When we feel that we are in violation of our promise,  we sometimes forget that there are no other requirements that is needed to get back to His Kingdom other than repentance and a simple statement – “Father, Here I Am Again, Take me back.” A friend once told me that Christianity is not practical anymore and not relevant at the present time.  One thing that I can’t explain – peace of mind.  When I sit in a corner with a troubled mind and I began to think of God talking to me, I feel empowerment and a strength to go on.  The problem remains “unsolved” but my powerlessness is gone. 

To a special friend [h], I have no other intentions but to share with you the hope of Christ.  Maybe one day, please allow me to share something different. 

"Prodigal"
Casting Crown

Living on my own, thinking for myself
Castles in the sand, temporary wealth
Walls are falling down, storms are closing in
Tears have filled my eyes, here I am again

And I’ve held out as long as I can
Now I’m letting go and holding out my hand

Daddy, here I am again
Will You take me back tonight
I went and made the world my friend
And it left me high and dry
I drag Your name back through the mud
That You first found me in
Not worthy to be called Your son
Is this to be my end
Daddy, here I am
Here I am again

Curse this morning sun
Drags me in to one more day
Of reaping what I’ve sown
Of living with my shame
Welcome to my world
And the life that I have made
Where one day you’re a prince
The next day you’re a slave

[youtube=http://www.youtube.com/watch?v=zt-lUMBWi30&w=448&h=252&hd=1]

If I Have a Heart …

I shared a report a few days back about my recovering heart that it is able to beat faster than my normal post MI.  Yesterday, on my my treadmill at home, I want to find out if the story is still  valid.  My goal was to run intervals of 200 meters [half a lap] between a slow pace and high pace reaching up to 7mph on the treadmill.   Disregard the twin towers at the beginning of the workout because I think the Mio Global watch was not tight enough causing a reading anomaly.  There are two peaks at the very end of the workout, those are the hard test that I executed to validate the fitness of my heart.

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Conclusion: My heart is fit for green zone training – that is, 130 to 150 bpm range for my age group.

If I have a heart like yours, I will ………….. [you finish the sentence yourself].  The antidote to stress is not relaxation – it is exercise.

Exhortation Is Not = Mercy

A few months ago, I completed  Riso’s book called /enneagram-personality-types/ . I never understood why I scored very low as Type2-Helper during the personality test. In fact, I scored the lowest. Just go to the entry that I mentioned to fully understand personality types.  There is also a spreadsheet notes that I collected that you can download for your own use.

Yesterday,  a level 1.8 friend told me something that really bothered me.  The conversation was just so passing because I have to attend to another urgent task.  This person told me about “the crying in the bathroom at work”.  When I got home last night, I sat in front of my computer and contemplate and then look up DSM-5  and see what I missed on this person [I was just curious].  This person looked happy, sweet, soft spoken, gentle, knows boundary a lot,  normal, content, lively, full of smile, loves to work, very hardworking, always doing something for work, comes to work on time,  has a lot of friends, has a nice job, has a fiancée and waiting to be married soon.  From my perspective, has a GAF Score of 90 [GAF info here] .

This morning, I found the answer why I am not Type-2.  http://www.spiritualgiftstest.com/spiritual-gifts

Exhortation
For by the grace given to me I say to everyone among you not to think of himself more highly than he ought to think, but to think with sober judgment, each according to the measure of faith that God has assigned. 4For as in one body we have many members, and the members do not all have the same function, 5so we, though many, are one body in Christ, and individually members one of another. 6Having gifts that differ according to the grace given to us, let us use them: if prophecy, in proportion to our faith; 7if service, in our serving; the one who teaches, in his teaching; 8the one who exhorts, in his exhortation; the one who contributes, in generosity; the one who leads, with zeal; the one who does acts of mercy, with cheerfulness.
https://www.bible.com/bible/59/rom.12.esv

Spiritual Gifts
Administration
Knowledge
Apostleship
Leadership
Discernment
Mercy
Evangelism   
Miracles
Exhortation
Pastor/Shepherd
Faith
Prophecy
Giving
Serving/Ministering
Healing   
Teaching
Interpretation of
Tongues   
Tongues
Wisdom

/EnneagramTest-ra.xls
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Shame and Disappointment

No man who believes in Him [who adheres to, relies on, and trusts in Him] will [ever] be put to shame or be disappointed.
‭‭Romans‬ ‭10:11‬ ‭AMP‬‬
http://bible.com/8/rom.10.11.amp

 

Notes:

“Guilt is a cognitive or an emotional experience that occurs when a person realizes or believes—accurately or not—that he or she has compromised his or her own standards of conduct or has violated a moral standard and bears significant responsibility for that violation. It is closely related to the concept of remorse. Guilt_(emotion)

Shame is a negative, painful, social emotion that can be seen as resulting "…from comparison of the self’s action with the self’s standards…" but which may equally stem from comparison of the self’s state of being with the ideal social context’s standard. Thus, shame may stem from volitional action or simply self-regard; no action by the shamed being is required: simply existing is enough. Both the comparison and standards are enabled by socialization. Though usually considered an emotion, shame may also variously be considered an affect, cognition, state, or condition. Shame

Disappointment is the feeling of dissatisfaction that follows the failure of expectations or hopes to manifest. Similar to regret, it differs in that a person feeling regret focuses primarily on the personal choices that contributed to a poor outcome, while a person feeling disappointment focuses on the outcome itself. It is a source of psychological stress.The study of disappointment—its causes, impact, and the degree to which individual decisions are motivated by a desire to avoid it—is a focus in the field of decision analysis, as disappointment is one of two primary emotions involved in decision-making. Disappointment is a subjective response related to the anticipated rewards.[1] The psychological results of disappointment vary greatly among individuals; while some recover quickly, others mire in frustration or blame or become depressed Disappointment

Betrayal is the breaking or violation of a presumptive contract, trust, or confidence that produces moral and psychological conflict within a relationship amongst individuals, between organizations or between individuals and organizations. Betrayal

NOTES: Caretaker or Caregiver

http://www.expressivecounseling.com/codependency-caretaking/
By Elizabeth Kupferman

Caretaker
1. Caretaking feels stressful, exhausting and frustrating.
2. Caretaking crosses boundaries. [types of boundaries]
3. Caretaking takes from the recipient or gives with strings attached
4. Caretakers don’t practice self-care because they mistakenly believe it is a selfish act.
5. Caretakers worry
6. Caretakers think they know what’s best for others
7. Caretakers don’t trust others’ abilities to care for themselves
8. Caretaking creates anxiety and/or depression in the caretaker
9. Caretakers tend to attract needy people.
10. Caretakers tend to be judgmental
11. Caretakers start fixing when a problem arises for someone else
12. Caretakers tend to be dramatic in their caretaking and focus on the problem;
13. Caretakers us the word “You” a lot

Caregiver
1. Caregiving feels right and feels like love. It re-energizes and inspires you.
2. Caregiving honors boundaries.
3. Caregiving gives freely.
4. Caregivers practice self-care unabashedly because they know that keeping themselves happy enables them to be of service to others.
5. Caregivers take action and solve problems.
6. Caregivers only know what’s best for themselves.
7. Caregivers trust others enough to allow them to activate their own inner guidance and problem
8. Caregiving decreases anxiety and/or depression in the caregiver
9. Caregivers tend to attract healthy people.
10. Caregivers don’t see the logic in judging others and practice a “live and let live attitude.”
11. Caregivers empathize fully, letting the other person know they are not alone and lovingly asks, [one who showed mercy]
12. Caregivers can create dramatic results by focusing on the solutions.
13. Caregivers say “I” more.

 

Caretaker

Caregiver

1. Caretaking feels stressful, exhausting and frustrating. 1. Caregiving feels right and feels like love.  It re-energizes and inspires you.
2. Caretaking crosses boundaries. 2. Caregiving honors boundaries.
3. Caretaking takes from the recipient or gives with strings attached 3. Caregiving gives freely.
4. Caretakers don’t practice self-care because they mistakenly believe it is a selfish act. 4. Caregivers practice self-care unabashedly because they know that keeping themselves happy enables them to be of service to others.
5. Caretakers worry 5. Caregivers take action and solve problems.
6. Caretakers think they know what’s best for others 6. Caregivers only know what’s best for themselves.
7. Caretakers don’t trust others’ abilities to care for themselves 7. Caregivers trust others enough to allow them to activate their own inner guidance and problem
8. Caretaking creates anxiety and/or depression in the caretaker 8. Caregiving decreases anxiety and/or depression in the caregiver
9. Caretakers tend to attract needy people. 9. Caregivers tend to attract healthy people.
10. Caretakers tend to be judgmental 10. Caregivers don’t see the logic in judging others and practice a “live and let live attitude.”
11. Caretakers start fixing when a problem arises for someone else 11. Caregivers empathize fully, letting the other person know they are not alone and lovingly asks,
12. Caretakers tend to be dramatic in their caretaking and focus on the problem; 12. Caregivers can create dramatic results by focusing on the solutions.
13. Caretakers us the word “You” a lot 13. Caregivers say “I” more.
   

NOTES: Shift of My Heart-Day1832 +Endurance Formula

Shift of My Heart-Day1832
It’s been 5 years since my Stent #2 [tags: cardiac notes] and I’m still waiting and expecting Stent #3 soon. But I’m a half-full type of person so I will look at the brighter side instead.  Many months ago, I’ve noticed during my bike rides that my heart rate can never go above 125 bpm [beat per minute] no matter how hard the effort or the workload is.  Yesterday, I was totally surprised that my heart rate went up in the “green zone” [130 bpm] on the first climb [see Fig 1 at the beginning].  I had been pacing/limiting myself during my bike rides thinking that my heart did not fully recovered from my myocardial infarction in 2008.  I’m still in recovery mode and will not execute abrupt changes in my exercise soon.  Having the heart rate data available is really a plus for a cardiac patient.  It is important that I don’t over exert myself in my endurance training.  I will run another test this week and see if the data below is not just an anomaly and after that – heavy training is coming.

Tool Box:
Mio Strapless Heart Rate Monitor
Adidas micoach
MapMyRide

Endurance Formula
I came across a formula for long term relationship from Stosny’s book Living and Loving [youtube webinar]. Long term relationship = Passion + Intimacy. p160  But the topic that I’m sharing is about swimming and cycling endurance and not love relationship.  That will be your homework – to prove that LTR = P + I is true or not.  The “I” is very important. No wonder one-night stand seldom lasts…

“Passion is the fast food of love, immediately gratifying and filled with
calories but with little of the nutritional value of true intimacy. In
terms of relationship function, passion brings us together, but intimacy
keeps us together; passion moves us, but intimacy makes us grow.
Hence they dominate different stages of relationships, with intimacy
becoming prominent as passion wanes. This fact is hardly surprising.
The nuance of intimacy—truly knowing another person—can
scarcely emerge in the thrall of passion.” Stosny Living and Loving

While swimming today for 1 hour and 20 minutes, I have to think of something beautiful and challenging to occupy my mind during the long and boring swim.  Today, I asked myself, “why am I doing this swim, it is 90”F in the pool and it is so boring”.  A 2.4mile swim in a pool is easy in terms of physical effort, the pool is only 25 yards long but the hardest task is “mental” –  which is surviving the boredom of swimming.  In cycling it is easy for me to switch to a good song and sing along [yes, I sing during bike rides ;-{] or listen to TED Talks or change the route to make the ride interesting.  Swimming for >1 hour non-stop is just not a very interesting exercise.  While doing all the inquiries in my mind during today’s swim, I came home with the following formula synthesized from the LTR=P+I.  I am not going to explain each item because I think the definition is very clear.

Why use formula?  I started using formula lately just to keep myself reminded of what the solution of a specific problem is.  It is hard to remember the stuff you learn without having a systematic way of memorizing facts.  Once a formula is created, anyone can just simply recall the keyword and then attempt to regulate or investigate or define the underlying variables on how to cope, on how to solve or how to endure life.  Please note that the formula mentioned here has fine prints, use at your own risk or craziness level!

Endurance=Passion + Knowledge + Fitness + Ability
Endurance-The power to withstand hardship or stress
Passion-A strong feeling or emotion
Knowledge-having extensive information or understanding; possessing or exhibiting knowledge, insight, or understanding; intelligent; well-informed; discerning; perceptive.
Fitness – Good physical condition; being in shape or in condition
Ability-Possession of the qualities (especially mental qualities) required to do something or get something done

Fig 1. My normal training heart rate during a long distance bike ride
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Fig 2. My heart rate during my last ride-July 11, 2015

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20150712, Sunday
An empty community pool, flipper, floatation device, swim goggles and 16 ounces of blue Gatorade.

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Love or Like?

Yesterday, I received a correspondence from a distant friend and was given the homework to give my opinion about the word “LOVE”. Last night, I could not even define “love” and don’t even know how to describe it. 

I’ve known the Biblical love – “Love God with all your heart and love your neighbor as you love yourself”. or “the love is patient and kind, love does not envy or boast, not arrogant, not rude, does not insist on its own way, not irritable or resentful, does not rejoice in the wrongdoing but rejoices with the truth, love bears all things, believes all things, hopes all things, endures all things, love never ends – 3 things we must have: Faith, Hope Love – but the greatest of these is Love”

Waking up this morning at 4am, I was still confused and no words about love that comes to mind and then I began to ask myself “what is the opposite of love? The antonym for love is “hate” from the thing called dictionary but then when reflecting to my own experiences, it is not. The opposite of love is not hate. 

Let’s test it:
”Hate God with all your heart and hate your neighbor as you hate yourself.” x
”Hate is not patient” x
”Hate is not kind” x
”Hate envies and boasts” x
”Hate is rude”

It does not sound right!

Numb/numbness Is the opposite of love.
Numbness is the opposite of love.  Plug the word “numb” into your definition/context of love and you can feel something that sounds about right.  When we don’t believe or love God, we don’t really hate God.  If we don’t love our neighbor, we don’t necessarily hates them, we just don’t care about them.  When you don’t love a person, you don’t really hates them – you just don’t “feel” for them anymore – lack of feeling = numbness. [my opinion].

But in the context of love and loving a person or humanity or Loving God, love really is very hard to define.  At this point I’ve concluded that I cannot define or think what love is but I will tell you a true story.

Chapter 1 – 1810 Miles Rescue Mission
In 2006, I received a phone call from a person who lives in New York who was crying incessantly, I was in Texas which is 1810 miles away, that is 25 hours of driving non-stop.  I was at work on “night shift” during this call and was a little bit tired already. Long story short – she found out the hardest way that the husband was having an affair with another woman [her close friend] and the whole act of infidelity was all recorded in a videotape which she replayed over and over.  All I can hear from the other end was a non-stop cry. I remained calm and focused on objectivity [what can I do to help]. When the crying subsided, she told me  “come, pick me up” in a humblest and most touching way .  It was a cry for help that I could not ignore.  I did not know what to do at the moment and so confused on what to do.  I end up flying to New York that day with a one-way ticket and decided to drive her car back to Texas. I took an emergency leave that day and flew to New York.  Fast forward a few hours with no sleep, I got to her apartment and started loading up her car with all her belongings. I’ve met with her few friends and said thank you and then left New York with a very heavy heart.  We left around 11pm but at mile20 I noticed a noise in the engine.  A flapping noise was so persistent as I pressed down the gas pedal.  The flapping noise was so loud and I was thinking that an engine fan belt is slightly broken and was shredding apart little by little thus making the flapping noise.  I can remember ignoring the noise at 70 miles per hour and telling myself that “this is a rescue mission so urgent that we could not make a stop to check the engine or find out what’s wrong with it or we get swallowed by the disaster” [just like a scene from a suspense movie]. The engine noise persisted and so I decided to get a hotel room.  I parked the car, went to bed and did not even bother checking what was wrong with the car.  In the morning, we wake up, opened the car hood and I could not find anything visually wrong with the engine and so we pressed on to our journey to Texas.  The flapping noise miraculously disappeared and was able to reach my home with no issues at all. The entire journey  took us ~25 hours but my total time including the flights and preparation was more than that.  After the rescue mission – my body was so exhausted that it took a few days for me to realize what really just happened. 

So what really happened?  

What really happened was a person did  horrible things to another person and I have to intervene physically, mentally and emotionally. I should not have to but I was left with no choice. 

Chapter 2 – Recovery
A few months later, the person that I helped with was staying at my house and emotionally recovering slowly.  Then one day, she asked me for an advice that was so simple to answer if you are not a Christian, “the offending person is asking for forgiveness” and wants to come to Texas and join with her and start over. What I mean by “a simple answer when you are not a Bible believer” – is to answer “NO”.   A normal person [I’m not normal, I follow a moral code] will always say “NO” to that forgiveness question.  With all the bad things being done, the harm, the emotional turmoil, the endless cry, the suffering etc. The generic answer will be a big “No”.  At that point in time, the burden of forgiveness lies in my shoulder because she decided that whatever I say matters to her and she’ll listen.  It did not take a week to contemplate on the answers of the question of forgiveness.  “Love God with all your heart and love your neighbor as you love yourself”.  I could not pretend not to know the verse as I’ve been a believer of Christ teachings for sometimes now.  So my advice was, “when the prodigal son decided to come back to his father, the father welcomed the son with no questions and even throw a party for him”.  Literally, my actions at that time was like that.  We did not throw a party but we literally say – it’s okay, you are forgiven.

The couple recovered [I thought]. They found jobs in my hometown, lived a good life for a year, purchased a nice home. 

Chapter 3 – A few years later. [not many]
It did not took many years to see tragedy again.   This thing called social media, FB, email etc. sometimes ruin lovely things in life.  The infidelity returned and this time it was not devastating, it was “so devastating” because it produces another human being – a son from a different woman.

Being the closest person, I was consulted again by a question of forgiveness.  “Will I forgive?”.  “Will I take him back ?”. I prayed deeply for weeks but then I could not pretend not to know the verse “I do not say to you 7x, but 70 x 7”. Jesus’ counsel to Peter when he asked how often do we forgive our brother who do wrong against us  – “infinity” – for as long as we can [I think].

The couple recovered [I thought].

Chapter 4 – $5000.00 Get Out of Jail
Life was good again and I don’t have to provide care anymore until one day I received the familiar cry for help.  I was told that the offending husband was in jail because he was accused of an attempted rape by a girl that he and his friend met in a bar.  I don’t know the whole story but the story line was obvious.  What’s he doing in a bar? What’s he doing with another girl? What’s he doing with all the chances that was given to him?  The phone call that I received was not for an emotional counsel but it was a call for a financial help.  I was asked to provide a $5000.00 cash to bail him out of jail.  Instinctively, the answer of the request is a big “NO”.   The wife was asking to borrow money from me whose husband did another horrible thing to her.  I did say “NO” many times but the wife was begging/crying to lend her the cash and so I did because I could not pretend not to know the verse “setting the captives free”.  I prayed so hard again asking for God’s wisdom and what came out from that prayer was “If you ask me for anything, will I say no” and if I say “NO” what will you feel?

The couple recovered [I thought].

Chapter 5 – Abandonment +Cancer
Recently, the infidelity continued again on a different woman and this time the offending person left the wife for good [for now, I think].  But 2 days after the offending person left, the wife received a most horrifying medical result of her life – a breast cancer.  That Sunday when the offending person left the house for good, I had a conversation with him.   I was not mad, I was not hating him.  I told him and let him feel that what he did was very wrong.

Final Chapter
Not a single hatred in my heart even until now ever existed toward the offending person.  I understand that the story was so long and probably most of you are already bored.  It is important that you know the background of my life, my interaction with other people, my dealings with other people, how I handle situation and how I make decisive strategy that can make or break a family.  I have to share that story to all of you because I want you all to know that the actions that I took, the feelings that I have during those difficult times are actions that relates to what the teachings of Christ is all about.  Yeah, it is somewhat silly to forgive a person many times but there must be a reason why Jesus himself mentioned that topic.  I don’t really know [yet].

Do I know how to define love?  Still, the answer is “NO”. I honestly don’t. 

But I know how to give love to someone.  I know how to love someone.
1. By forgiving an offending person many times.
2. By withholding my anger towards an offending person.
3. By extending my hand and lending a rope to the person who did wrong things to me.

It is easy “to give love” or love a “kind and moral” person or a person that you like.  But try loving a person who hurts you, it’s next to impossible.

Love or Like?
Liking is a stepping stone toward loving.  Once… I told someone “I’m attracted to you”. Attraction or liking and loving are two different things. Liking does not get me anywhere until I take steps toward loving that person.  To love a person is hard. To like a person is somewhat easy [it’s Stage2 in the Stages of Change: Pre-Contemplation, Contemplation, Preparation, Action, Maintenance] .  To like what God is doing to you is easy but to love God with all your heart and mind takes a little bit of effort.   To like your neighbor or friend or co-worker is easy but try loving them wholeheartedly with 100% authenticity will take time, energy and effort. 

Defining love is harder, loving [to love] someone is much simpler. Love somebody and then you can define love not in words but with your actions. [a Stage 4-Action].

 

https://www.bible.com/bible/59/mrk.12
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Being With..

I shared a playlist with my daughter and she noticed right away that I deviated from my Hillsong playlist to the song below.  Being trained to be honest and direct, she jokingly confronted me right away “Hey dad, how come you were playing a song from “Foreigner” today?”.  Deep inside me was a smile and I was going to give her a fictional answer but I told her the half story [just half].

Here’s the story.
I’m practicing “overcoming vulnerability” lately.  Also, testing theories of “guilt and shame” and how it affects our mood and temperament as we venture outside our comfort zones.  I had been wandering outside my personal boundaries lately and crossing over just a little bit.  It feels scary [shame stuff] sometimes because I might be misunderstood but I don’t really care – I just want to know how it feels to be so open and vulnerable to other people’s criticism, opinions and shallow/deep conclusion.  In doing this, I strike a friendship with someone.  This friendship is developing very slow because the other party has no clue of what I’m doing and also highly v-shielded.  I don’t want to be misunderstood so sometimes I pulled out a “top secret” thing from my past life and share this information to the other person.  Reciprocity really is very important in a relationship [not just love relationship].  I’m reminded during the conversation that there is something in a relationship that makes it work [or kills it] – the lack of connection.  I think it is obvious when connection is not there, but then when connection is vague,  how can you tell that it existed.  So sometimes you have to dig deeper from the heart, go back a few years from your past life and then re-experience the moment.  The song “Waiting for a girl like you” brought me there.   

No, I don’t listen to those songs anymore.  I still love that girl and feels the connection.  Circumstance is different now when years are accumulated almost 30 years of knowing and being with each other.

PS. For those who cannot sing this song yet, please be patient, that person is coming to your life.

"Waiting For A Girl/Guy Like You"

1    So long
2    I’ve been looking too hard, I’ve waiting too long
3    Sometimes I don’t know what I will find
4    I only know it’s a matter of time
5    When you love someone
6    When you love someone
7   
8    It feels so right, so warm and true
9    I need to know if you feel it too
10   
11    Maybe I’m wrong
12    Won’t you tell me if I’m coming on too strong
13    This heart of mine has been hurt before
14    This time I want be be sure
15   
16    I’ve been waiting for a girl like you
17    To come into my life
18    I’ve been waiting for a girl like you
19    A love that will survive
20    I’ve been waiting for someone new
21    To make me feel alive
22    Yeah, waiting for a girl like you
23    To come into my life
24   
25    You’re so good
26    When we make love it’s understood
27    It’s more than a touch or a word we say
28    Only in dreams could it be this way
29    When you love someone
30    Yeah, really love someone
31   
32    Now, I know it’s right
33    From the moment I wake up till deep in the night
34    There’s no where on earth that I’d rather be
35    Than holding you, tenderly

Saying Goodbye In A Special Way

I lost a close friend [co-worker] yesterday. When I read the news article about the accident, it felt like my heart stopped for a moment.

I came to work Wednesday morning not knowing that something bad had happened.  But something weird happened that morning because I wrote “A Journey So Beautiful”  that morning at 5am.  I stopped writing my thoughts in my journal.  Mostly now, I shared some articles about life and make comments but somehow, yesterday morning was different.  I listened to my heart.

Carlos and I shared the same passion for Christ.  I’ve known him for maybe >7 years but we don’t talk much. I don’t even have his phone number and address.  I mentored this guy in a silent way because he is a very quite guy, seemed distant and peculiar.  One day at work, I finally approached him and quoted a Bible verse as we ran our level1 one [casual] conversation. He looked at me deeply and then smiled.  I knew in my heart he knew what I was talking about.  From that time on, I  made it a habit that when I see him anywhere in the factory, I usually extend my hand for a firm handshake, a smile, a gaze and no words. A deep silent friendship started.

Carlos …
A man with few words.
A man who will not start a conversation unless you throw the first word or question at him. 
A man with a silent firm handshake.
A man who just do the work without question.
A man whose silence is so loud.
A man who listens well.
A man who does not know the word “complain”.
A man who never say negative words.
A man who follows instructions without deviating even a single step.
A man who is so obedient and gentle.
A man whose friendship I will truly miss.

 

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A Journey So Beautiful…

A person close to me started asking about Biblical information. I have some answers but I dislike giving answers because my answers are just my opinions. Sometimes when the Holy Spirit knocks on a person’s heart, it is an indication that something is stirred up inside our being.  It can be an event that  triggers the inquiry, it can be a conversation with a friend that opens our spiritual mind for questions or it can just be an “out of the blue” experience that you began to realize that life is too short and somehow you have to believe on “something”.

The life we are currently living will come to an end, it’s not the fear of death that drives us to faith, it’s the excitement of the question “what if there is more”?  I respect a person’s boundary so much that I am careful not to push intellectual/spiritual pressure on someone else.  Faith is a personal thing, it cannot be packaged in a box or placed in silver spoon and be given to a person.  Our heart usually gets a wonderful touch from someone mystical and then we realize that we just started “a journey” – a journey so beautiful I can’t even describe it.

https://www.bible.com/bible/59/mat.1.esv

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PS. Try the “Listen” button if you prefer audio instead of reading.

Notes: Anxiety = Importance x Uncertainty x Powerlessness

I would like to share the following simple formula to deal with anxiety from Steven Stosny’s youtube presentation.  View the presentation here. It’s not magic! It’s somewhat mathematical. I took time taking notes because I really wanted to find out what is the true formula for anxiety [if there is].  I’ve been dealing with anxiety for a while now and for some reason, anxiety is always present in life no matter what the event or situation is.  Lately, I’ve been helping someone coping with a tragic event in life and I have no positive words to say because I have no idea on how to handle the situation [at first].  All I have was empathy, the “I’m with you stuff”.    Later on, I’ve found out the it was all “powerlessness” – “I do not know what to do”… which produces the anxiety. 

I was skeptic at first about the formula but then when I synthesized his theory, plugged in some examples and number – the formula started to make sense.  I challenged you to test the formula and see if it has merits in your situation.  Here’s how I made the formula works for me.

Formula of Anxiety
Anxiety = Importance x Uncertainty x Powerlessness

Let:
Anxiety = 1000 [at the highest level]
Importance = 0-10 [0 at the lowest value]
Uncertainty = 0-10
Powerlessness = 0-10
Anxiety = 10 x 10 x 10

“If any of the variables – Importance, Uncertainty and Powerlessness is close to zero or equal to zero, the value of anxiety becomes irrelevant.”

Examples:
#1-My heart attack at age 42 [2008], “I might die”
Importance = 10
Uncertainty = 10
Powerlessness = 0, I can ride my bike for 5 hours on every weekend.
Anxiety = 0

#2-Subsurface swim – a 25 yards underwater swim with one breath at the end, “I might drown”
Importance = 10
Uncertainty = 10
Powerlessness = 0, I can do the routines over and over as a warm up of my long distance swim workout
Anxiety = 0

#3-50-Mile Bike Safety – “I might die being hit by a car while cycling”
Importance = 1, if I die, my wife and kids will get my life insurance plus they can enjoy my 401k without penalty.
Uncertainty = 10
Powerlessness = 1, I’ve been cycling for >10 years and I know what to do in the road.
Anxiety = 10

#4-My retirement money invested in one fund only and JAGLX  will lose value overtime, “I might lose all my retirement funds”
Importance = 10
Uncertainty = 2, if the market crashes, all stocks will go down as well.  The market trend is always trending upward since the beginning of the financial market. Market Index Chart
Powerlessness = 10, I have no control of the stock market.  If I hide my money under my bed, it will not grow.
Anxiety = 200

#5-I’m overwhelmed at work with so many projects and not much time to work on, “I might lose my job”
Importance = 10
Uncertainty = 2
Powerlessness = 1, I know what to do, I just need to spend more time on every project and task.
Anxiety = 20

#6-My marriage is emotionless and dry, “I’m worried that the 25 years of marriage will eventually fail”
Importance = 0, it’s not important, I know my “core values” by heart.  I’ll deal with it when I get in the water.
Uncertainty = 10
Powerlessness = 10
Anxiety = 0

Enjoy!
ra


Notes from the video:

Anxiety
1. They are not  reality
2. They are signals about a “possible reality”
3. They are calibrated to give “false positive”

General Rules:
1. Check out the alarm
2. Don’t assume that it is accurate
3. It only signals “caution” – not danger

Anxiety Fear
Possible change that may cause unpleasantness, failure, or loss Possibility of harm
About your capabilities, skills, talent, lovability Danger in environment
Mental-largely in your head Visceral-felt in the body
Entirely self-regulated, you have control Involuntary-hard to regulate
Inaccurate-rest in possibility rather than probability Fairly accurate

 

3 Types of Anxiety
1. Temperamental – emotional tone
2. Situational – particular situation, example: test or public speaking
3. Symptomatic – of something else. example: depletion of physical resources such as being tired, hungry or sick, emotional disorder, stress

Characteristics of Anxiety
1. Scanning – difficult to focus, you are panning the horizon, taking lots of information. 
2. Thought racing – unrealistic, antidote is writing down what you are thinking to slow down your thoughts
3. Self-consciousness – “I might be judged”; “they are looking at me”
4. Vigilance – judging others, looking for negatives

Anxiety – is the first level of alarm
Fear – the major level of alarm

Beneficial Anxiety
1. A signal for caution: “be careful”
2. Self acceptance – too self critical
3. Self Care – need to sleep, need to eat well, need to exercise, need to practice self compassion
4. Relationship repair

Problem Anxiety
1. All signals mean that something bad will happen:
2. I won’t be able to cope with it
3. The cost of coping will be too great

Anxiety Plus Impulse Control
1. anxious people are controlling
2. try to avoid feeling of “out of control”
3. attempting to regulate anxiety by trying to get the environment stimulating
4. external regulation of emotion never works –> it increases vigilance

 

Anxiety and Blame = Anger and Resentment
Something bad will happen and it is your fault
Blame temporarily empowers against anxiety with amphetamine – stimulant [adrenalin or cortisol]
Blame kills = chronic resentment = powerlessness = life sucks = depression [delete blaming entirely in your life]

Regulating Anxiety
1. Ask yourself how important is it?
2. How relevant is it to my core values?  Happiness, Joy, Peace
3. How important is it to my growth? Happiness?
4. Reduce the “unknowns” by learning more.
5. Understand other perspectives.
6. Increase the ability to cope by developing  contingency plans.
7. Decide what to do at worst case scenario.

Regulating the urge to control anxiety
Control is within you
1. Resiliency
2. Adaptability
3. Tolerance
4. Problem solving
5. Core values

Anxiety and Core Values; Focus on Core Values
1. What is most important to you?
2. What you most wanted to build?
3. What value you most wanted to create in life?
4. What you most appreciate?

Soothing Anxiety
1. Self-consciousness – focus on small positive qualities of others [smile]
2. Vigilance – appreciate the core values of other people [notice them]
3. Impulse to scan – focus on details [mindfulness]
4. Slow down thought racing – give an anxious thought an answer that mobilizes solution and improvement
5. Recognize that unpleasant feelings are temporary
6. Recognize that pain and unpleasant emotions are major organizers of recall [what we remembers]

”when you are in pain, you cannot recall ever not having been in pain”
pain = memory of pain

state dependent recall – we can only remember the state we are in when we are in pain
when anxious, you can’t recall a different emotional state/pain
recognizing this trick of memory regulates anxiety
anxious thought – I’ve always felt bad and always will
regulation – this bad feeling will pass, they can’t last
train your brain a new habit to regulate emotion
convert possibility thinking to probability action
anxiety is about possibility – something bad might happen
how likely it is to happen?
it requires analysis – slows down racing thoughts – enhances focus – regulates anxiety
”the roof might cave in – possible but not likely

When possibility is assessed
1. Plan what to do to improve / repair
2. Ask – did it happen

Living with temperamental anxiety
1. Understand – most anxiety is metabolic without a psychological meaning
2. Accept – certain level of anxiety is insignificant
3. Nurture –reassure yourself, take care of yourself

Living with an anxious person
1. We are attracted to opposite temperament
2. Lower your anxiety by promoting focus and reduce scanning
3. Show compassion – no malicious intent
4. Compassion lower anxiety
5. Criticism raises anxiety

How to increase anxiety?
1. View each other as opponent
2. Blame each other
3. Criticize

How to lower anxiety
1. View each other as friends and teammates
2. Comfort each other
3. Encourage and reassure

Anxiety and Depression
1. Difficult to know which is primary
2. Anxiety consumes energy – depletes energy
3. Coping capacity – can feel like depression
4. Depression reduces confidence and perceived ability to cope – making you vulnerable – overwhelmed – anxious and then powerless

Anxiety – hyper
Depression – hypo

If anxious / depressed
1. Get a physical exam
2. Walk 30 minutes a day
3. Create value

Anxiety / Depression [Don’ts/Do]
1. Never focus on how bad you feel on how justified you are in feeling bad
2. Never justify the feeling – you have the right to it.
3. Choose between justifying and changing it
4. Never think that emotional validation is a need – no – you don’t need emotional validation. ”You don’t have to validate the smoke alarm, you have to put out the fire”.
5. Focus on what you need to do to get better
6. Become the person you most want to be
7. Staying true to your deepest value
8. Self-care
9. Core value – is the way to regulate Related post: Core Value
10. Reassure self and loved one.

Notes: “Core Value”

Core Value Summary [from Steven Stosny’s Webinar]

I was at the hospital the other day for my sister’s lumpectomy and I have to wait for 2.5 hours.  I end up sitting at St David’s cafeteria  with my field notes and iphone listening to youtube on this webinar and taking notes.  Lately, I finished the book “Living and Loving after Betrayal” by Stosny and I’m re-reading a few chapters for note taking.  I found this particular chapter interesting and decided to spend time on the subject.

Some people are [lazy], don’t have time and don’t want to go through all the materials and would rather just have the summary, so for those people, here’s the summary.  It’s not perfect but I think I captured 90.1% of the materials discussed in the video. 

Chapter 5, p57 is the core value chapter if you have the book.

Why I’m reading this book? 

No, I don’t have a need for this book.  It’s just a hobby – to know stuff.  The book is not really about betrayal and recovery, I think the title should be like “Strengthening Bonds”, or “Emotional Well Being” or “Formula for Happiness and Beyond” etc. 

Your action items:
1. Watch the 20 min video [yes, it’s boring but informative]
2. Read the notes below
3. Perform a core value assessment using the excel file below

Core Value Assessment.xlsx

What makes life worth living?
Good health
Emotional well being
Self-Regulation (acting in your long term interest0
Sense of meaning and purpose
Relationship harmony
Love
Compassion
Spirituality
Appreciation of natural and creative beauty

What makes these things possible?
How to attain them?
How to keep them?

To create value is to be true to that values that you create
To value someone or something is to hold that person/thing as important and worthy of
appreciation
time
effort
sacrifice

To value something = appreciation + time + effort + sacrifice
Emotional well being = Valuing/Devaluing [divided by]
Emotional well being depends on valuing more than we devalue
If you value more than devalue = life is good even when in adversity [no material things]
If you devalue more than value = life is bad even when everything is good [has money, possession etc]
Focus more on valuing than devalue
We feel authentic when we are true to our deepest values [genuine]
We feel numb when we are indifferent to our values
We feel guilt and shame when we violate our values
We feel meaningless when we are out of touch in our values
Deeper values = more meaning and purpose
Shallow values = less meaning and purpose
Core values = we seek to value and we seek to be valued
When people are to choose between food, comfort and love, we choose love first
Core values – are in the sub-conscious level, larger than self, we are alive
Core values – activates the power of motivation
To Improve
To Appreciate
To Connect
To Protect

Formula:
Core Value = Improve + Appreciate + Connect + Protect
We never lose our core values, we only lose touch of it [lost awareness]
Core value is "the will to live"
When we lost the will to live, the fix is to get to know back our core values
When detached from Core Values, we experience: [these are the symptoms]
Protective emotions [anger and resentment]
Defensive behavior [aggression and withdrawal]
Insulating moods [brooding and depression]
Vigilant Moods [anxiety and agitation]
Addiction Behavior [compulsive behavior]

How to get in touch with core values?
Core Values is  invincible, non-negotiable, within you
Core Values is  untouchable by external world, no event/behavior of others can lower your core value
Core Values is  regulated entirely by your own behavior and not by the behavior of others
Behavior of others are  reflections of their current core values
Example: Someone being rude to you.  It is not your fault, it is not your core value, it is the core value of the person who is rude that is being displayed. 

Core value is non-negotiable. Never at stake in any kind of interaction with others
Core value is a place within you, inside you
Core value pours out from you, not into you
Core value solid foundation lies within you
Core value is an inviolable place [cannot be violated]
Core value is a strength and renewal place within you
Core value does not need defenses

Defensiveness is trying to prove your value to someone else
You know that you are valuable
You know that you are worthy of love because you can feel compassion
Negative thoughts are turned into motivation to improve, to appreciate, to connect and to protect to strengthen your own core values
You can feel sadness, grief, disappointment and loss but you can never be unlovable or inadequate when you are in touch of your core values
Feeling of unlovable and inadequacy can be self-regulated by improving core values
Natural human emotions = i’m sad, disappointment; but I can add value to my life by improving my core values [focusing on it]
Other people can make you feel loved but they cannot make you "worthy of love"
Focus on making yourself "worthy of love"
Focus on making yourself "lovable"
Don’t focus on getting love, focus on being lovable
Getting in touch of your core value is the greatest thing you can do for your families or partner

Relationship Repair
Repairing Relationships = hold on to your core values under stress and you will have a chance to repair your broken relationship
Be loving and be compassionate to your self first
Heal yourself first before taking steps to repair the relationship.
Healing starts in improving your core values.  

 

Core Value List

Value/ Trait Definition
Peace To create tranquility within myself, my family, and the world.
Happiness To be content within myself and within my life
Authenticity To be fully present and without preconceived notions
Justice To engage in just behavior or treatment.
Faith/Hope To have complete trust and confidence. To maintain a feeling of expectation and desire
Honesty To tell the truth, without blame or judgment
Loyalty To be committed to the goals of a group of people who share my beliefs, values and ethical principles.
Integrity To live and work consistent with my personal values and standards. To acknowledge/stand up for my personal beliefs.
Truth To discern fact from fiction
Wisdom To grow in understanding of myself, my personal calling and life’s real purpose. To grow in knowledge and practice my spiritual beliefs.  To find lasting meaning in what I do.
Respect for Self To have a high regard for who I am. To not abuse my body or spirit through drugs, laziness or putdowns. To strive to be the best I can be.
Courtesy To treat others as I wish to be treated
Creativity To be innovative. To create new and better ways of doing things.
Health To be physically and mentally fit.
Wealth To earn a great deal of money (i.e., well beyond my family’s basic needs). To be financially independent.
Success To achieve significant goals. To be involved in undertakings I believe personally are significant – whether or not they bring me recognition from others.
Influence To have an effect on the character or behavior of someone or something.
Power To do something or to act in a particular way.To influence the behavior of others, the emotions, or the course of events. To have authority given or delegated to you. To have physical strength or force.
Service To contribute to the well-being and satisfaction of others. To help people who need help and improve society.
Independence To have freedom of thought and action. To be able to act in terms of my own time schedules and priorities.
Relationships To connect beyond words and actions
Respect for Others Recognize the worth of other people. To show others that I value and appreciate them through my actions and comments.
Friendship/ To have strong, mutual heart relations with other people
Fame To be recognized as someone special by large numbers of people
Enjoyment To take pleasure in my life. To possess and benefit from my life choices
Love To maintain a deep feeling of affection for life
Leadership To motivate and energize other people. To feel responsible for identifying and accomplishing needed group tasks.
Recognition/ Expertness To be recognized for whom I am and my contribution to life. To become a known and respected authority in what I do.
Family/Community To have time with my family. To be deeply involved with a group that has a larger purpose beyond one’s self. To perform in effective and caring teamwork
Status/Prestige To be seen by others as successful. To become well known. To obtain recognition and status in my chosen field.
Location To be able to live where I want to live.
Responsibility To choose between what is right and what is wrong. To be responsible for my behavior and accept the consequences of my behavior. Can be trusted. Are reliable.

Notes and Transcripts: Well Being; Relationships; Love; Infidelity; Shame; Vulnerability

I normally listen to music during my long distance bike ride which normally lasts around 4 hours on Saturdays.  Lately, I found some good and interesting subjects to listen to at TED Talks and started listening to a few talks in the subject of Psychology and Love during my ride.  The 20-minute segment distracts my mind from boredom while I’m pedaling and struggling on a climb.  Other times, it helps me forget what Mile40 feels like when my electrolytes are low and my focus and reflexes on the bike declined.

These are the 7 Talks that intrigued me.  I downloaded the transcripts and made some bookmarks for ease of studying if you want to dig deeper on the subject.  I found out that reading the transcripts helped me understand better. 

If you don’t have the time to listen to the audio/video, reading the transcripts below will do just fine [I think even better].  Enjoy and may you have a joyful life and a lasting romantic love.

[h]

1. Esther Perel: The secret to desire in a long-term relationship
2. Esther Perel: Rethinking infidelity … a talk for anyone who has ever loved
3. Helen Fisher: Why we love, why we cheat
4. Helen Fisher: The brain in love
5. Brené Brown: Listening to shame
6. Brené Brown: The power of vulnerability
7. Daniel Kahneman: The riddle of experience vs. memory

 

TranscriptTEDBinder-WellBeing.pdf [open in .pdf viewer to view the bookmarks]
image

 


Trip Report: Europe 7-Day Mediterranean Cruise

Disclaimer: Be advised that these are boring pictures about places taken in sequence. Please view in Slideshow mode and then change the Play speed option to “superfast” to go through the pictures quickly. Best viewed using a web browser.

20150522-EuropeCruise-Day01-AustinDeparture
20150523-EuropeCruise-Day02-BarcelonaSpainArrival
20150524-EuropeCruise-Day03-BarcelonaSpain
20150525-EuropeCruise-Day04-NorwegianCruiseAtSea
20150526-EuropeCruise-Day05-NaplesItaly
20150527-EuropeCruise-Day06-RomeItaly
20150528-EuropeCruise-Day07-FlorencePisaItaly
20150529-EuropeCruise-Day08-CannesFrance
20150530-EuropeCruise-Day09-PalmaMajorcaSpain
20150531-EuropeCruise-Day10-BarcelonaSpain
20150601-EuropeCruise-Day11-AustinArrival

https://blindcaveman.shutterfly.com

Statistics:
No. of countries visited: 4, Canada, Spain, Italy, France
No. of places visited: too many [I lost count, see picture album below]
No. of miles walked: too many
No. of pictures taken: ~5000, [Camera: Nikon D300s dSLR, 18 to 200mm lens, 8GB SDCard]
No. of espresso cups consumed: 10 cups
No. of days spent on indoor cycling trainer: 5 Days, Daily onboard the Norwegian Epic
No. of miles accumulated on indoor cycling trainer: 78 miles
No. of “unhealthy” breakfast: 6, with the same number of bacons (5 slices), a sausage, a French toast bread, an omelet, 2 cups orange juice and a cup of coffee
No. of megabytes of data consumed on AT&T Passport Roaming: 297MB [$60.00 for 300MB international data roaming]
No. of .pdf books completed in 10 days: 2 [Living and Loving after Betrayal and Gifts of Imperfection]
No. of book summaries completed: 1 [Gifts of Imperfection]
No. of Pinoy crews on board Norwegian Epic: 60% [it feels like the ship was ran by Pinoys]
Cost of Plane Ticket to Barcelona Round Trip: $1,516.00/person
Cost of Cruise Ticket Norwegian Epic: $728/person
Cost of Cruising Excursion: $505.00/person
Cost of Hotel at Barcelona, Day2: $214.00/night
Cost of Hotel at Barcelona, Day10: $317.00/night
Cost of Bus Turistic Tour in Barcelona: E27.00/person
Amount of euros spent: ~700
Amount of dollars spent: ~200
No. of unfortunate events: 0
No. of material losses: 0
No. of accidents: 0
No of fearful incidents like pickpockets, mugging, robbery: 0
No. of delays at the Airport: 0
No. of lost luggage: 0
No. of vacation days off-wife: 13
No. of vacation days off-husband: 15
Age of husband: 48
Age of wife: 47
Age of daughter: 23
Age of son: 19
Overall satisfaction rating: 10 [highest]

Q&A:
Q1. How many people travelling? Ans. 4
Q2. Will you do it again? Ans. No, this is a once in a lifetime experience.
Q3. Will you recommend this vacation to friends and family? Ans. Absolutely.
Q4. Is the cost worth it? Ans. Absolutely, every penny.
Q5. Are the land excursions necessary? Ans. Yes, because it is an organized tour and you have a tour guide to tell you important information regarding the place.
Q6. Is this trip suitable for younger children? Ans. No, because they don’t have the full concept of world history and will not enjoy looking at “historic” places.  Also, there are a lot of walking everyday.
Q7. Can I travel alone? Ans. Yes, but you won’t have anybody to share with your daily experiences.  Travel with your spouse and grown up children.
Q8. Shall I wait for my retirement to visit Europe? Ans. You can, but make sure you are still physically fit to walk so many miles per day during the land excursions. 
Q9. Will you travel to Europe again? Ans. Yes, but not on a cruise ship.
Q10. Is vacation planning and organizing really needed? Ans. Yes, if you want peace of mind.  This vacation really went well because we spent time planning and organizing it. 

Kudos to my loving wife [Britta] for organizing and booking the trip. 

Lessons Learned/Recommendations:
1. Plan the vacation ahead of time, suggesting 10-12 months planning to save money for the vacation.
2. Book the cruise ticket 3 months prior. Use the Norwegian Cruise Line website
3. Book the plane ticket 3 months prior. Use Expedia.com
4. Book the hotel room 3 months prior.
5. Book the excursion trips 2 months prior [don’t try to save money, you will need to have a land excursion or else it will be hard for you to get one on every port]
6. Get an International data roaming plan. [the roaming data plan was useful in google maps, without it, it’s hard to navigate international cities]
7. Bring a laptop to download/store/organize your pictures daily.
8. Bring a dSLR camera.  The smartphone camera is not good enough for quick and fast shots.
9. Buy/Bring a European Style convenience outlet adapter. European Outlet
10. Buy/Bring a multiple ac outlet converter if you are traveling with families. Wall Station Outlet/Charging
11. Pack for 10 days only.  Don’t over/under pack.
12. Use Google Picasa application to organize your picture daily. [I repeat, do the photo organizing daily]
13. Create a picture folder in your computer in advance to store your pictures. Use the folder naming convention and script below.
14. Put your smartphone on “Airplane Mode” when at sea.
15. Bring a cycling shorts, running shoes and dri-fit shirts.
16. Workout everyday after each land excursions right before dinner.
17. Bring a handy earbud/headphone.
18. Setup Spotify for Offline Playlist.
19. Book a stateroom with “balcony”.  It’s nice to watch the horizon in your private balcony or reading a book and listening to music.
20. Book “ultimate dining”, it’s a little expensive but plenty of dinner choices every night.

Day Summary:
Day01, Friday, May 22, 2015, Departs Austin Bergstrom 8:15am for Barcelona, Spain
Day02, Saturday, May 23, 2015, Arrival 8:50am +1Day, Barcelona, Spain
Day03, Sunday, May 24, 2015, Boarding Norwegian Epic
Day04, Monday, May 25, 2015, At Sea, Norwegian Epic
Day05, Tuesday, May 26, 2015, Port: Naples Tour Duration: 8 hours, Pompeii, Sorrento & Positano View
Day06, Wednesday, May 27, 2015, Civitavecchia (Rome) Tour Duration: 8 hours, Vatican Visit and Rome Highlights
Day07, Thursday, May 28, 2015, Port: Livorno Tour Duration: 8½ hours, Picturesque Pisa and Famous Florence
Day08, Friday, May 29, 2015, Port: Cannes Tour Duration: 7 hours, Monaco, Montecarlo and Eze
Day09, Saturday, May 30, 2015, Port: Palma de Mallorca Tour Duration: 4 hours, Valldemossa – Deia – Soller
Day10, Sunday, May 31, 2015, Disembark Norwegican Epic. 1 Day Barcelona Hotel
Day11, Monday, June 01, 2015, Departs Barcelona 10:50am
Day12, Tuesday, June 01, 2015, Back in Round Rock, TX, USA 8:36pm

 

Flight Plan:
Austin Bergstrom International Airport
Houston George Bush International Airport
Toronto Pearson International Airport
image

Port of Call:
1. Barcelona, Spain [Start]
2. Naples, Italy
3. Civitavecchia, Italy
4. Livorno, France
5. Cannes, France
6. Palma de Mallorca, Spain
7. Barcelona, Spain [End]
image

 

Pictures:
20150522-EuropeCruise-Day01-AustinDeparture
20150523-EuropeCruise-Day02-BarcelonaSpainArrival
20150524-EuropeCruise-Day03-BarcelonaSpain
20150525-EuropeCruise-Day04-NorwegianCruiseAtSea
20150526-EuropeCruise-Day05-NaplesItaly
20150527-EuropeCruise-Day06-RomeItaly
20150528-EuropeCruise-Day07-FlorencePisaItaly
20150529-EuropeCruise-Day08-CannesFrance
20150530-EuropeCruise-Day09-PalmaMajorcaSpain
20150531-EuropeCruise-Day10-BarcelonaSpain
20150601-EuropeCruise-Day11-AustinArrival
20150602-YardConditionPostVacation

Dropbox Photo Albums [with family members]

Resources:
http://www.ncl.com/cruise-ship/epic
http://www.cruisingexcursions.com/
https://www.barcelonabusturistic.cat/en/home 
http://www.expedia.com/Barcelona-Hotels.d179992.Travel-Guide-Hotels
http://www.expedia.com/Flights
http://www.att.com/shop/wireless/international/roaming.html 

 

20150101-EuropeCruise-Preparation
Pre-Vacation Checklist
Turn off Merril Edge Investment in January 2015
Turn off ETrade Auto Investment in January 2015
Purchase Cruise Ticket
Purchase Airline Ticket
Purchase Excursion Ticket
USPS Mail Hold
Get/Convert $1000.00 to Euros for pocket money
Get $500.00 for pocket money

20150522-EuropeCruise-Day01-AustinDeparture
Call Bank of America Credit Card – Europe Travel advise- Europe
Turn off Toilet Water Input
Set AC to 80 degrees
Pack for 10 Days
Leave Round Rock at 0400
Drop off car at Parking Garage outside Austin Bergstrom [Fast Park @ $9.00/day]
Austin to Houston flight
Houston to Toronto flight
Toronto to Barcelona flight
 
20150523-EuropeCruise-Day02-BarcelonaSpainArrival
Get Hotel, Hotel Victoria Palace
See Barcelona City on foot
 
20150524-EuropeCruise-Day03-BarcelonaSpain
More Barcelona sight seeing
 
20150525-EuropeCruise-Day04-NorwegianCruiseAtSea
1 hour indoor cycling
Rest

20150526-EuropeCruise-Day05-NaplesItaly
Visit Naples
Visit Pompeii
Visit Sorento
1 hour indoor cycling

20150527-EuropeCruise-Day06-RomeItaly
Visit Rome
Visit Vatican
1 hour indoor cycling

20150528-EuropeCruise-Day07-FlorencePisaItaly
Visit Florence
Visit Pisa
1 hour indoor cycling

20150529-EuropeCruise-Day08-CannesFrance
Visit Monaco
Visit Montecarlo
Visit Eze
1 hour indoor cycling

20150530-EuropeCruise-Day09-PalmaMajorcaSpain
Visit Valdemossa
Visit Deia
Visit Soler
1 hour indoor cycling
 
20150531-EuropeCruise-Day10-BarcelonaSpain
Pack everything
Disembark Norwegian Epic
Get Hotel, Hotel Regina
Tour Barcelona City – Bus Turistic
 
20150601-EuropeCruise-Day11-AustinArrival
Get mails
Turn on washing machine main shutoff valves
Set AC to 75 degrees
Turn on bathroom1 water
Turn on bathroom2 water
Check perimeter for broken windows
Check/boot up Windows server
Turn on Cable boxes
Unpack backpacks
Check Bank of America account
Call Bank of America Credit to turn off Europe travel advisory
Check Fidelity account
Check ETrade account
Check Merrill Edge account
Execute laundry
Mow yard
Buy Ryobi 40v Edge Trimmer
Check gmail
Check calendar
Upload pictures
Sort pictures for final publishing
Sort pictures and remove “people” [places only]
Post picture to Google Picasa
Turn on Auto Investing-Etrade
Turn on Auto investing –Merrill Edge
Fix Rear Carbon Wheel Ticking noise
Resume Long Distance Swimming Training
Resume Long Distance Cycling Training

My 7-Day Packing List
4 long pants
2 short pants
7 T-Shirt
7 UW
7 Socks
Toothbrush
Toothpaste
Floss
QTips
Deodorant
Lotion
Flashlight
Knife
Compass
Medicine Kit
Computer Kit
Camera Kit
Phone Kit
Tool Kit
Swimming Kit
Charging Kit

 

Europe Cruise Excursion Itinerary
Tour: Essential Collection – Pompeii, Sorrento & Positano View
Port: Naples Tour Duration: 8 hours
Tour Date: 26 May 2015
Tour Meet Time (Local Shore Time Not Ship Time): 8:30 am
Contact Telephone Number: (0039) 3662712674
Emergency Contact Telephone Number: +44 1543 547 110
Booking Reference Number: C54990
Tour: Essential Collection – Pompeii, Sorrento & Positano View
Tour Date: 26 May 2015

Tour: Essential Collection – Vatican Visit and Rome Highlights
Port: Civitavecchia (Rome) Tour Duration: 8 hours
Tour Date: 27 May 2015
Tour Meet Time (Local Shore Time Not Ship Time): 7:30 am
Contact Telephone Number: 0039 3895 133 198
Emergency Contact Telephone Number: +44 1543 547 110
Booking Reference Number: C54990
Tour: Essential Collection – Vatican Visit and Rome Highlights
Tour Date: 27 May 2015

Tour: Essential Collection- Picturesque Pisa and Famous Florence
Port: Livorno Tour Duration: 8½ hours
Tour Date: 28 May 2015
Tour Meet Time (Local Shore Time Not Ship Time): 8:15 am
Contact Telephone Number: 0039 329 270 9203 or 0039 327 702 3820
Emergency Contact Telephone Number: +44 1543 547 110
Booking Reference Number: C54990
Tour: Essential Collection- Picturesque Pisa and Famous Florence
Tour Date: 28 May 2015

Tour: Essential Collection – Monaco, Montecarlo and Eze
Port: Cannes Tour Duration: 7 hours
Tour Date: 29 May 2015
Tour Meet Time (Local Shore Time Not Ship Time): 9:00 am
Contact Telephone Number: +44 1543 547 110
Emergency Contact Telephone Number: +44 1543 547 110

Tour: Essential Collection – Valldemossa – Deia – Soller
Port: Palma de Mallorca Tour Duration: 4 hours
Tour Date: 30 May 2015
Tour Meet Time (Local Shore Time Not Ship Time): 2:30 pm
Contact Telephone Number: (0044) 300 678 0380
Emergency Contact Telephone Number: +44 1543 547 110

“mkdir.cmd” script to create folders for pictures
++++++++++++++++++++++++++++++++++++++++++++++++++++
MKDIR 20150522-EuropeCruise-Day01-AustinDeparture
MKDIR 20150523-EuropeCruise-Day02-BarcelonaSpainArrival
MKDIR 20150524-EuropeCruise-Day03-BarcelonaSpain
MKDIR 20150525-EuropeCruise-Day04-NorwegianCruiseAtSea
MKDIR 20150526-EuropeCruise-Day05-NaplesItaly
MKDIR 20150527-EuropeCruise-Day06-RomeItaly
MKDIR 20150528-EuropeCruise-Day07-FlorencePisaItaly
MKDIR 20150529-EuropeCruise-Day08-CannesFrance
MKDIR 20150530-EuropeCruise-Day09-PalmaMajorcaSpain
MKDIR 20150531-EuropeCruise-Day10-BarcelonaSpain
MKDIR 20150501-EuropeCruise-Day11-AustinArrival

++++++++++++++++++++++++++++++++++++++++++++++++++++

Simplest Relationship

An action that does not requires much effort yet it is so hard to execute.

Can you try?

Say, “I love you Lord” and mean it.

““Hear, O Israel: The Lord our God, the Lord is one. You shall love the Lord your God with all your heart and with all your soul and with all your might.” ‭‭Deuteronomy‬ ‭6:4-5‬ ‭ESV‬‬
http://bible.com/59/deu.6.4-5.esv

Hurt? You Are Chosen and Precious

Yesterday, a young lady came to me crying and told me that she ended the relationship because the other person was not reciprocating the love that she gave.  There was no exchange of mutual respect and love.  It seems like it was a one-way relationship as she relates some examples.  It’s really hard to get a good picture of the event but all I can do was empathize [I’m not judging].  I deployed my knowledge and skills on empathy [view empathy lesson]  immediately and for good 30 minutes or so gave my  2cents “cheap counsel” with less words and just more of a back rub, silence and prayer.

I gave her the “nice girl syndrome” NGS test and fortunately she does not have it. 

Nice Girl/Guy Syndrome
10 False Beliefs
1. Other people’s feelings and needs are far more important than my own.
2. If I am nice (and fair) to other people, they will be nice (and fair) to me.
3. What other people think about me is more important than my self-esteem, my health, or even my safety.
4. If I am good and perfect, I will be accepted and loved.
5. If I act naive and innocent, people will take care of me and I won’t have to grow up.
6. I don’t have the right to stand up for myself or act on my own behalf.
7. Anger is a destructive emotion and shouldn’t be expressed, especially directly to those with whom you are angry.
8. It is better to avoid conflict at all costs.
9. There is good in everyone, and if you give someone enough chances, he or she will eventually show it to you.
10.Women need men to protect them and support them financially.

But I forgot to mention something to her last night which is the “true counsel”.  

The best counsel not just for her but to anyone and everyone. Psychology can only touch our emotions, spiritual counsel does more than touch our heart.  It touches our spirit.

Pain and hurts in our daily life is not an “end” but a “beginning”. Go with grieving.  Cry to the deepest but then know that you were chosen.

A Living Stone and a Holy People
1 So put away all malice and all deceit and hypocrisy and envy and all slander.
2 Like newborn infants, long for the pure spiritual milk, that by it you may grow up into salvation—
3 if indeed you have tasted that the Lord is good.
4 As you come to him, a living stone rejected by men but in the sight of God chosen and precious,
5 you yourselves like living stones are being built up as a spiritual house, to be a holy priesthood, to offer spiritual sacrifices acceptable to God through Jesus Christ.
6 For it stands in Scripture:  “Behold, I am laying in Zion a stone, a cornerstone chosen and precious, and whoever believes in him will not be put to shame.”
7 So the honor is for you who believe, but for those who do not believe,  “The stone that the builders rejected has become the cornerstone,”
8 and  “A stone of stumbling,  and a rock of offense.” They stumble because they disobey the word, as they were destined to do.
9 But you are a chosen race, a royal priesthood, a holy nation, a people for his own possession, that you may proclaim the excellencies of him who called you out of darkness into his marvelous light.
10 Once you were not a people, but now you are God’s people; once you had not received mercy, but now you have received mercy.
11 Beloved, I urge you as sojourners and exiles to abstain from the passions of the flesh, which wage war against your soul.
12 Keep your conduct among the Gentiles honorable, so that when they speak against you as evildoers, they may see your good deeds and glorify God on the day of visitation. https://www.bible.com/bible/59/1pe.2

Cure for Disagreement – “soft answer” plus Boundaries

“A soft answer turns away wrath, but a harsh word stirs up anger.”
‭‭Proverbs‬ ‭15:1‬ ‭ESV‬‬

http://bible.com/59/pro.15.1.esv

There is an outbreak of “degraded family connection” in the entire world. We are surrounded with people who has relationship problems.  Sometimes I wonder what’s going on with the world?  Why now? What is the catalyst?  Is it the internet? Is it the social media?  Is the being away from God?  Is it the nation? Is it culture? Is it gender based?  Is it financial status?

Abundance of the heart
The good person out of the good treasure of his heart produces good, and the evil person out of his evil treasure produces evil, for out of the abundance of the heart his mouth speaks. Luke 6:45

My daughter [23] was showing symptoms of decay in her speech and language and I have to give a 2-minute lecture regarding “good speech” last night.  She still lives with us because she is attending college and we are supporting her educational needs plus rent.  The roof that covers her bed is still from the construction of our original house – meaning, mom and dad still has 99.27% control of her life.  The money in her purse are still coming from mom and dad’s bank account. When she is startled or facing difficulties, my wife informed me that some “unnecessary words” automatically discharges from her mouth and the sound and the tone is not pleasant.  I have not experienced this phenomena with her maybe because I am normally in a peaceful mood most of the time or maybe I just don’t spend time with her.

This is my 2-minute lecture: [summarized version for brevity]
1. This discharges of unpleasant words are symptoms
2. I asked her if has personal problems, the answer is no.
3. I asked her why? I already know the answer – influence from the world.
4. How can you fix the unpleasant mouth? – It is a “heart” problem, the virtual heart and explained the meaning of Luke 6:45.  Any anger expression always comes from the heart.  When our heart is full of anger, it will manifest and comes out in our mouth or actions or expressions.
5. Why this unpleasant mouth pandemic important? Because of the following: It’s a habit and most habits are hard to get rid of when it takes a good foundation inside us.  “It is better to remove the tumor early” than deal with a full body cancer cells later.  When we are angry to the world, we carry the anger inside us and no matter where we are – at work, school, friends, spouse – we silently infect the relationship little by little with poison.  Kept uncheck – it becomes a disagreement then separation of the mind then physical separation.
5. What boundaries are involved when we are angry?  Mostly “emotional boundary”.  We hurt people and we violate their emotional boundaries.

The cure for disagreement is a “soft answer”.  The source of the “soft answer is from the heart.  Fix the heart. [feelings, emotions, views, perceptions etc].

 

Types of Boundaries [Article]
1. Material boundaries determine whether you give or lend things, such as your money, car, clothes, books, food, or toothbrush.

2. Physical boundaries pertain to your personal space, privacy, and body. Do you give a handshake or a hug – to whom and when? How do you feel about loud music, nudity, and locked doors?

3. Mental boundaries apply to your thoughts, values, and opinions. Are you easily suggestible? Do you know what you believe, and can you hold onto your opinions? Can you listen with an open mind to someone else’s opinion without becoming rigid? If you become highly emotional, argumentative, or defensive, you may have weak emotional boundaries.

4. Emotional boundaries distinguish separating your emotions and responsibility for them from someone else’s. It’s like an imaginary line or force field that separates you and others. Healthy boundaries prevent you from giving advice, blaming or accepting blame. They protect you from feeling guilty for someone else’s negative feelings or problems and taking others’ comments personally. High reactivity suggests weak emotional boundaries. Healthy emotional boundaries require clear internal boundaries – knowing your feelings and your responsibilities to yourself and others.

5. Sexual boundaries protect your comfort level with sexual touch and activity – what, where, when, and with whom.

6. Spiritual boundaries relate to your beliefs and experiences in connection with God or a higher power.

Converting Freeplane Mindmap To MSWord Multilevel Bulleted List

I’ve been using the Freeplane Mindmapping Software for a while now and it has been a big help in organizing my notes/thoughts/ideas.  At work, I’ve collected many documents, HowTos, troubleshooting notes in Freeplane, a shortcoming of Freeplane is creating a formalized multilevel bulleted list to be used as an official document for the entire company or department with Headers, Footers and cover page etc.

At first, it was not easy – but after doing some reading and testing, I finally able to create a Microsoft Word Document bulleted list with ease.

Tools Needed:
1. MS Word [I am using Word 2013]
2. A “tab indented text”

Files/Links:
StagesOfChange-BulletedListDemo.pdf
StagesOfChange-BulletedListDemo.docx
Mindmap-6StagesOfChange.mm
http://www.freeplane.org

Step By Step
1. Paste any “tab indented text” to MSWord [see sample text below]
2. Select All text
3. In the Home Menu, Paragraph, Line Paragraph Spacing, Click Remove Space After Paragraph
4. In the Home Menu, Paragraph, Multi Level List, Select the Multi Level List with 1—,1.1—, 1.1.1—
5. In the Home Menu, Paragraph, Multilevel List, Click Define New Multi Level List
6. Follow the screenshots below to configure Level1, Level 2 and Level 3 List

image

 

image

 

image

 

7. In the Home Menu, Under Styles, Right Click Heading1,2,3,4 and Click Modify, modify to your liking. [one at a time]
8. In the View Menu, Check the Navigation Pane Check box to show the navigation pane.
9. Click File Save and Save the MSWord Document
10. Click File SaveAs, Select the PDF as SaveAs Type
11. In the PDF Options, Select Create Bookmarks Using: Headings
12. Click OK.
13. Open the PDF File, now you have created a a PDF file from MS Word with Bookmarks for easy viewing.
14. End

 

Final Document StagesOfChange-BulletedListDemo.pdf

image

Freeplane Mind Map http://www.freeplane.org 
image

Sample Text:

Pre-Contemplation
  Dialogue
      "I won’t", "I can’t", "I am not ready"
  Characteristics
        Usually have no intention of changing
        Typically deny having the problem
        Usually seek help because people around them want then to change
        May resist change
        May feel demoralized and that their situation is hopeless
  Coaching Goals
        What brings this issue to your awareness at this time?
        What might you gain if you make a change?
        What values might you honor if you make a change?
        What are the benefits to the current behavior?
        What are the risks if you continue the current behavior?
  Change Process
      Consciousness raising
      Social liberation
      Helping relationships
  What to do?
        Personalize the risk
        Help the client see the problem with continuing the behavior
        Encourage re-evaluation of current behavior
        Help clients sort through barriers to change
        Validate lack of readiness
        Establish rapport
        Elicit client’s perception of problem
        Express concern, keeping door open
Contemplation
  Dialogue
      "I may", I am getting ready"
  Characteristics
        Acknowledge they have a problem and are beginning to think about what to do
        Struggled to understand the problem, its causes and potential solutions
        Not quite ready to change
  Coaching Goals
        What are the benefits of changing?
        What is getting in the way?
        How might you work with those obstacles?
        Where could you find the motivation for taking this on?
        How would this change get you closer to your vision?
        How is the change aligned with your values?
        How important is it to make this change?
  Change Process
      Consciousness raising
      Emotional arousal
      Self re-evaluation
      Helping relationship
  What to do?
        Help clients concretize reasons for changing
        Help clients articulate a vision of what they want
        Recognize ambivalence [mixed feelings or emotions]
        Encourage evaluation of pros and cons of behavior change
        Assist clients in seeing a connection between the changes they seek and the values they hold
        Help clients recognize existing strengths
Preparation
  Dialogue
      "I will", "I am ready"
  Characteristics
        Planning to take action in the next month
        Making final adjustments before they begin to change behavior
        They may not yet resolve their ambivalence
  Coaching Goals
        What would your life look like in 3 years if you make this change?
        What would making this change free you up to become?
        What opportunities would open up for you if you made this change?
        What is your potential if you change?
        How could you set yourself up for success?
        What goals would you like to set?
  Change Process
      Self re-evaluation
      Commitment
      Helping relationship
  What to do?
        Help clients concretize plans for change
        Help clients brainstorm small steps they can begin to take
        Discuss potential roadblocks and help them develop strategies in advance
        Offer menu of options
        Encourage clients to make public the intended change
        Enlist social support
Action
  Dialogue
      "I am"
  Characteristics
        Ready to overtly modify behaviors and surroundings
        Changes are occuring on the level of behaviors, awareness, emotions, thinking etc
  Coaching Goals
        What does a typical day look like?
        What do you love to do?
        What might get in the way?
        What motivates you?
        Who can join you?
        What kinds of reinforcement or support do you need?
        What are the benefits of continuing this change?
  Change Process
      Reward
      Countering
      Environmental control
      Helping relationships
  What to do?
        Recognize and celebrate accomplishments
        Encourage client to maintain behavior
        Help client explore and learn from action steps
        Help client identify next steps
        Support client build confidence
        Help client identify long term benefits
        Help client identify high-risk situation
Maintenance
  Dialogue
      "I still am"
  Characteristics
        The behavior change has become a habit
        Confident that the new behaviors can be maintained
        Can last from 6 months to a lifetime
  Coaching Goals
        What have you learned along the way?
        What has helped you the most in making this change?
        What else might help you keep it going?
        What strategies will help you stay on track?
  Change Process
      Commitment
      Environmental control
      Helping relationship
  What to do?
        Assist clients in appreciating the value of new behaviors
        Link new behaviors to vision of life
        Challenge client to continue to set new behavioral goals
        If relapse occur, encourage early recognition and rapid responses
        Discuss coping with relapse and potentially go back to using skills for preparation and action stages
Termination
  Dialogue
      "I am free"
  Characteristics
        Individuals are not tempted
        100% Self-Efficacy [Capacity or power to produce a desired effect]
        Whether depressed, anxious, bored, lonely, angry, or stressed, individuals in this stage are sure they will not return to unhealthy habits as a way of coping
        Behavior is now automatic, Example: seatbelt use, you just put it on unconsciously
  Coaching Goals
  Change Process
  What to do?

PRINCIPLE: “Owe No One Anything”

A person close to me failed one subject this semester in college.  This person was devastated internally but is not showing it.  This happened a few times in the past already.  When I counseled this person, I don’t usually look at the current failure;  instead – I cast a vision of how the future will look like.  I explained to this person that the current failure matters but is not critical to the overall fulfillment of the vision, mission and objective.

School+Education+Job => 1 Make It – 2 Save It – 3 Invest It – 4 Enjoy It – 5 Share It

10 years from now, we will look back and reminisce this moment and see how irrelevant this failure is.

Here’s my notes of encouragement.

Vision: “Owe No One Anything”
Mission: “To give to those in need”
Objective: “Financial Freedom”
Metric:
1. Checking Account [increase]
2. Savings Account [increase]
3. Personal Investment [increase]
4. Retirement Account [increase]
5. Credit Card Debt [decrease/minimize]
6. Loans [decrease/minimize]
7. Salary [increase]

7 Strategies:
1. Find/keep a very stable/enjoyable job.
2. Find/keep a very stable/enjoyable spouse.
3. Save as much as you can.
4. Invest as much as you can.
5. Decrease/minimize/delete credit card debt.
6. Buy an affordable house.
7. Be 100% healthy – Body, Mind and Spirit

“8 Owe no one anything, except to love each other, for the one who loves another has fulfilled the law.”
https://bible.com/59/rom.13.8.esv

OweNoOneAnything.pdf

image

 

Related Posts: https://blindcaveman.wordpress.com/tag/finance/

Everlasting Light

I have a 20-minute commute to work and in that 20 minutes, sometimes I cried in prayer telling God to use me in a very very very special way. Somehow I think that my life is not fruitful enough since my new life started 20 years ago.  That prayer [i think] is answered in many ways lately..

It’s been a few weeks now that I’ve been trying to undo one of my life big projects “Zero Social Contact”. And so I opened up my life to people and tried to connect [real people and not fb or anything social media]. There’s a brewing friendship in my life lately in which I felt discomfort because I’ve been put through daring questions about how I do things, why I do things and sometimes I am not able to give a straight answer and so I made up an answer close to the question and doing so, more question arises in our conversation.

Fast forward >> Then our conversation led me to expose my faith [accidentally].  There was a question about “how come you and your cousin are so different”. Then I told this friend that “we should not be different”. I explained that both of us are “born again Christians” and with the same faith, reading the same Bible, we should be the same.  I added “we should have the same Spirit in us”.  I have to extract myself from the conversation since I felt that the moment is not there yet for this type of topic to be discussed. 

I used to be unaware of why people disliked religion.  Maturity brings wisdom – I’ve learned about emotional, physical, material and spiritual boundaries.  Many people when they encounter Christians, they tend to run away from this type of friendship because early on, they draw the line – “hey I’m a believer and you are not”.

This morning I woke up with a question: “How can I explain to someone who does not believe in the existence of God?’’  Two answers came to mind.
1. “Pascal Wager”
2. “Everlasting Light” mentioned in Isaiah 60. 

http://plato.stanford.edu/entries/pascal-wager/
http://philosophy.lander.edu/intro/articles/pascal-a.pdf
http://plato.stanford.edu/entries/pascal-wager/

19 The sun shall be no more your light by day, nor for brightness shall the moon give you light; but the Lord will be your everlasting light, and your God will be your glory. 20 Your sun shall no more go down, nor your moon withdraw itself; for the Lord will be your everlasting light, and your days of mourning shall be ended. Isaiah 60:19:20

[youtube=http://www.youtube.com/watch?v=p2sx15BV0uY]

 

"A Million Suns"

You stand eternal
The uncreated One
Who knows no end

The starry wonders
The vast expanses
Bound to Your command

You shine like a million suns ablaze
Wrapped in eternal light and praise
Jesus the First, the Last
The Bright, the Morning Star

You spoke creation
Into existence
Life and all we are

Beyond all measure
The universe
An echo of Your power

You shine like a million suns ablaze
Wrapped in eternal light and praise
Jesus the First, the Last
The Bright, the Morning Star
[x2]

Everlasting
Never ending
You will reign forevermore
You are holy
You are worthy
Lord of all
[x3]

You shine like a million suns ablaze
Wrapped in eternal light and praise
Jesus the First, the Last
The Bright, the Morning Star
[x2]

Delete Revenge and Retaliation

I was dealing with heartaches lately, not me personally but a close person to me. I am not a trained counsellor (I fix software and hardware issues and not emotions) so I have to read and research stuff for this type of situation. I discovered these simple principles to fix heartaches.

1. Delete revenge thinking.
2. Do not retaliate
3. Live well (the best revenge). Body, Mind, spirit, finances, work, friends, knowledge etc) 4. Devalue the person offending you
5. Create value within you
6. Continue your journey in life, proving to yourself that your life has meaning and purpose.
7. Share your agony and triumph, you can’t put your life experiences inside a bottle and place it on the shelf. Write a journal, write a book, tell a friend.

“See that no one repays anyone evil for evil, but always seek to do good to one another and to everyone.” ‭‭1 Thessalonians‬ ‭5:15‬ ‭ESV‬‬
http://bible.com/59/1th.5.15.esv

… the one who showed Mercy

Sometimes I refused to care.

Part of me sometimes sees adversity as a part of life and each one should figure out what to do when an adversity comes.  Many times in my life I end up being placed in a situation that requires my help.  Many times I wondered if I responded with mercy and care.  Lately, I came across the comparison/explanation between empathy and sympathy, here’s the clear explanation.

[youtube=http://www.youtube.com/watch?v=1Evwgu369Jw]

4 Qualities of Empathy
1. Perspective taking-the ability to take the perspective of another person
2. Staying out judgment-non-judgmental
3. Recognizing emotion-ability to recognize/acknowledge the emotion of the other person
4. Communicating emotion-ability to reciprocate the emotion

Empathy [feels connection]

Sympathy [drives disconnection]

Empathy is a choice Sympathy is just a response
“I’m feeling with you” “I see you suffering”
“I know what its like” “Oh, its bad huh, do you need anything?”
“I don’t know what to say” At least you still have ….
“I’ve been there, I feel for you” “I’ve been there, let me know how you survive”
“Tell me more” “Really!, I got to go.  Update me with your progress”
“I’m here with you all the way” “Please let me know if you need anything”

I found a good “empathy” example in the Bible – “The one who showed mercy”

The Parable of the Good Samaritan
25 And behold, a lawyer stood up to put him to the test, saying, “Teacher, what shall I do to inherit eternal life?” 26He said to him, “What is written in the Law? How do you read it?” 27And he answered, “You shall love the Lord your God with all your heart and with all your soul and with all your strength and with all your mind, and your neighbor as yourself.” 28And he said to him, “You have answered correctly; do this, and you will live.” 29But he, desiring to justify himself, said to Jesus, “And who is my neighbor?” 30Jesus replied, “A man was going down from Jerusalem to Jericho, and he fell among robbers, who stripped him and beat him and departed, leaving him half dead. 31Now by chance a priest was going down that road, and when he saw him he passed by on the other side. 32So likewise a Levite, when he came to the place and saw him, passed by on the other side. 33But a Samaritan, as he journeyed, came to where he was, and when he saw him, he had compassion. 34He went to him and bound up his wounds, pouring on oil and wine. Then he set him on his own animal and brought him to an inn and took care of him. 35And the next day he took out two denari and gave them to the innkeeper, saying, ‘Take care of him, and whatever more you spend, I will repay you when I come back.’ 36Which of these three, do you think, proved to be a neighbor to the man who fell among the robbers?” 37He said, “The one who showed him mercy.” And Jesus said to him, “You go, and do likewise.”

Moment of Joy

Austin Bergstrom International Airport, 20150510 Sunday.

I’m dropping off someone close to me who is currently experiencing a difficulty in life – 2 to be exact. It’s hard to enjoy a 30day international vacation when you are facing an issue.

How do you counsel someone in this situation when all the person talked about is the problem at hand.

Can someone really experience joy in the midst of adversity?

The answer – it depends.

I will not know the answer to this question until I see the person after 30 days.

My parting words:
1. Think “the now”
2. Delete “the yesterday”
3. Don’t think of “the future” which is a surgery (lumpectomy) and the empty home.
4. Be courageous when you come back. Know that people intentionally climbs Mount Everest for no good reason but to satisfy the thirst of thrill. 5. Know that we are here with you.
6. Think that life is like this airport baggage claim carousel, sometimes this place is full of people and sometimes empty. Troubles in life – they come and go. Problems are dynamic in nature, give it a few months or years, it won’t be there anymore. 7. Enjoy the moment, every moment!

“And let the peace of Christ rule in your hearts, to which indeed you were called in one body. And be thankful.” ‭‭Colossians‬ ‭3:15‬ ‭ESV‬‬
http://bible.com/59/col.3.15.esv

Effect of Righteousness

No matter what happened or what will happen, stand up for righteousness. All we have left.

“And the effect of righteousness will be peace, and the result of righteousness, quietness and trust forever.” ‭‭Isaiah‬ ‭32:17‬ ‭ESV‬‬
http://bible.com/59/isa.32.17.esv

Milestone: Day000-Cancer

Sad day marker #2 – Stage 1 Breast Cancer
Left side, 6mm, 8:30 7cm from nipple
Age 42

Related Post:  cancer

May 5, 2015 Tuesday

Must Do List:
1. Surgeon appointment-20150505, 1130
2. Oncologist appointment-20150507, 1300
3. Cardiologist appointment-??
4. Surgery dday-??
5. Radiation treatment dday-??
6. Post surgery recovery-2 weeks
7. Back to work

Other ToDo:
1. Audit financial status
2. Figure out what to do with the extra car
3. Cancel scheduled vacation ??– 20150509
4. B’s trip??
5. Cost of B’s trip??
6. Reschedule vacation??
7. Read Gift of Imperfection
8. Read Living and Loving after… 1 chapter/day
9. Read Invasive Breast Cancer
10. Learn/understand what is Lumpectomy 6:30
11. Learn/understand what is Radiation Therapy
12. Learn/understand Treatments of Breast Cancer :30
13. Learn/understand Biopsy
14. Types of Breast Cancer

 

May 7, 2015, Thursday
Must Do List:
1. Meet Oncologist, Dr. Darren M. Kocs, MD
– He explained 6mm, 7cm fn [I was wrong in imagining 7cm.  It is a linear distance from nipple and not the diameter of the affected area.
– He explained stages of cancer, Stages 1,2,3,4 [4 highest and deadly and nothing you can do but make life comfortable]
– He explained our case is tentatively at Stage 1 based on the initial screening and biopsy. 
– He won’t be able to declare stage# until after surgery which they will do during the surgery, the procedure is they will inject a radioactive ink to the cancer cell area and to find the main lymph node, the main lymph node is the subject of biopsy per medical guidelines and previous findings.  [Read more…]
– He said that breast cancer is 90% random and 10% genetics. “Patient did not cause the cancer theory”.
– Genetic testing will be done today called BRCA testing.  This will determine if the case on hand is genetics. [Read more about BRCA]
– Treatment with positive BRCA = Lumpectomy+Radiation OR Mastectomy, for this case the two choices are equal.  Some “super paranoid” patient will opt out for Mastectomy for peace of mind. [Read about myopic loss aversion]  and replace “investing” with “health”.  We are afraid to lose “in the future”. We are afraid to get sick in the future “so we go for Mastectomy” even if the chance is 50/50.
– Patient told Dr. Kocs about the month long vacation starting this May 10th, Sunday. He explained it’s ok to go on vacation for a month. A 6mm cancer will not exponentially grow in 30 days.  Also the BRCA test will take two weeks. 
– He asked if there is a need for anti depressant to the patient. Patient said yes and prescribed [Xanax], an anti depressant.

2. Brainstorming in the lobby
– Patient will continue the month long vacation
– Patient will keep the extra car payment [reason still unknown to caveman, I don’t want to speculate. but…]
– Patient will pickup stuff at my house to execute final package
– Patient will call BRCA office to authorize auto approval if testing cost exceeds $100.00 per warning of the office nurse.

3. Patient at Costo with wife
– Patient now smiling a little bit.  Still processing all the good and bad news firing in all direction in both emotional and physical realm.

4. Dinner with Patient and my wife at PF Chang Chinese restaurant.
– Observation of patient – is now smiling a little bit.  GAF score I think is 70 [Read more about GAF Scoring]
– Discussed treatment options. No decisions made yet.
– Discussed emotional treatment, need to build emotional strength to stand alone and send a message to the world that the losses are only a small percentage of the whole life. 
– Discussed my Age 42 Heart Attack and patients Age 42 Cancer diagnosis. 

5. Post dinner session
– Drop off Xanax prescription to CVS Pharmacy
– Pickup items at the house
– Pickup filled prescription
– Had a long conversation at patient’s house driveway.
– GAF score now around 80 per her determination after reading the GAF Table . See page 9
– Low scores in Psychological – 70 and Ancillary –80 but overall is around 80 ish.  I’m at 90 because I am a cardiac patient.
– Patient is Type1 Personality per my evaluation, her house is very nice and super clean and all perfect and very nice.  Imagine going inside a hotel room, that’s is how I feel upon entering the house.  Outside of the house also resembles “Perfection”, no weeds at all,  it makes my house looks like so “imperfect”.  I shared my point of view on “being perfect”. We don’t need to be.   Personality Test
– My counsel:
a. life is not all perfect, allow things to be imperfect
b. we don’t always get what we want, accept anything in front of you – good or bad
c. letting go mindset, if the event is not actionable, flip to the next page and move on, don’t dwell.

6. I ordered her a cancer guidebook from Livestrong. Cancer Guidebook . I only paid a $5.00 shipping, material was free.

May 8, 2015, Friday
1. Sent patient the Hillsong Acoustic presentation in YouTube [View Video]
2. Sent email

Please do the following:
1. Read one chapter a day and reflect
2. Apply what you learned.
3. Be committed to healthy living [emotionally and physically]. I’m still on Chapter 3 and I kept reading it over and over to truly understand why betrayal hurts so much.
“the greatest revenge is living well.” After intimate betrayal, “living well” means healing, growing, and creating a value-filled life. p35
Living and Loving

May 8, 2015, Saturday
1. Patient texted me with “I’m feeling ok, thanks to Xanax’’”.
2. Googled “Xanax” and learned that it “slows down the movement of chemicals in the brain”. Patient needs CBT, Cognitive Behavior Therapy to go with antidepressant.

Plan:
1. Pickup from home at 0330, May 10th
2. Drop off to Austin Bergstrom Airport
3. One Month vacation until June 6th 2015
4. Pickup Austin Bergstrom Airport on June 7th
5. Resume treatment plan

Notes to TeamCebu:
1. Ensures that patient enjoys vacation. Try to raise the GAF score to 80-90
2. Ensures that the patient does not connect to original cause of problem.  Delete means delete, zero effort, zero contact.  Be aware that the “source” is in town.
3. Let the patient know that she is not alone on this

Milestone: Day000-Perdify

Sad day marker.

>20 Years of Marriage–Progress Report

image

We forgot our wedding anniversary!
I woke up yesterday and had a conversation with my wife for a few minutes and rushed to work because I was already late.  When I arrived at work, I normally writes in my planner my todo for the day and when I wrote the date 20150501, I was confused for a moment and felt something strange “May 1st is a special day and I could not even remember why it was special”.  When I paused for a moment and closed my eyes, I remembered it is our “wedding anniversary”.  I guess when you are married and been together for so long, you stopped counting the years ;—).

Background
Just a little background about us.  I met her in 1986 [yes, I am old already, close to 50] back in the Philippines.  When we first met, I knew right away that she is “the one” and even wrote it in my journal [no wordpress yet] stating that I met the person whom I will marry in the future.  So brave of me saying that.  I had a few relationships in progress on the side at that time which makes the undertaking so difficult to execute.  Relationship protocols were followed and then a few months later, we fall in love with each and the rest is history.

Timeline:
1. We finished college [Nurse/EE]
2. She immigrated to the US [New York]
3. I immigrated to the US 2 years later
4. Child #1 was born
5. US Army for 4 years [Missouri, Kentucky, Korea, Texas]
6. She moved from New York to Texas [Fort Hood Army Base]
7. I returned to Texas after 1 year tour in South Korea
8. Child #2 was born
9. Built our house in Round Rock
10. Child #1 and #2 went to school elementary, middle and high school
11. Child #1 and #2 left home for college
12. Empty Nest [present]

I want to share to everyone what my observations are in my >20 years of marriage.  A perception/experience from a 48/47 years “young couple” with two kids in college and how difficult it is to keep the marriage going when there is no more spark in the relationship.   But we endure the difficult and awkward situation most of the time and we still are together living happily ever after….

Awkward Dinner
I had simple dinner date with my wife last night. We sat in a 2-person table and there was no room to sit 45 degrees from each other so we end up sitting across each other [face to face].  There’s a rule in dating that before your can invade the other person’s emotional boundaries, you have to communicate with each other in such a way that you don’t face each other face to face, the best rule is a 45-degrees.  Married couple should position themselves face to face [180 degrees] to engage a good conversation and establish eye contact.

Progress Report 20150101:

0-10 years > 20 years of marriage
1. more talking less talking
2. more eye contact less eye contact
3. more romantic less romantic
4. more dreams discussions less dream discussions
5. more visions for the future less visions of the future
6. more pity fights less pity fights
7. more unnecessary words less unnecessary words
8. more financial problems less financial problems
9. more work/job related anxiety less work/job related anxiety
10. more superficial affection less superficial affection
11. more dishonesty of feelings less dishonesty of feelings
12. more touch less touch
13. more s_x less s_x
14. more kiss less kiss
15. more worries about the future less worries about the future
16. more fake conversation less fake conversation
17. more happiness less happiness
18. more exciting less exciting
19. more sensitive less sensitive
20. more jealous less jealous
21. less deep connection more deep connection
22. less silence more silence

“less is more”.

The more silence we have with someone, the deeper the connection.
The deeper the connection, the stronger the relationship.
The stronger the relationship, the more years we will have with each other.

Talk less and think more and then talk.

“Even a fool who keeps silent is considered wise; when he closes his lips, he is deemed intelligent.”
‭‭Proverbs‬ ‭17:28‬ ‭ESV‬‬
http://bible.com/59/pro.17.28.esv

undo “Zero Social Contact”

Two years ago or so, I declared here in my journal that I will decrease my desire for “social contact” and I did it – diligently. I was happy, content and fulfilled and very peaceful. I would wake up in the morning, get my cup of coffee, put my headphones on, read and meditate and then write something in my journal. Then I go to work, speak less and be quite all day and speak only when spoken to. In the evening, I will exercise for 1 hour, eat, then put my headphones on and listen to Christian music and read until tired and then sleep. On the weekends, I bike for 3-4 hours on Saturday and then swim 2.4 miles on Sunday (without talking to anyone). I did that for many months.

In those times, I learned a lot. I’ve gained the skill of freedom, autonomy and self sufficiency. I learned that one does not really need anyone to be happy and peaceful. I learned that a person can really be at peace without social contact. In fact “social contact” is mostly the root cause of unhappiness. Think for instance how those broken relationships started, it started with a simple connection.

But 4 days ago, my mindset of “zero social contact” changed. I was at the local pool doing my usual 2.4swim when a whisper in my heart says “connection”. I could not comprehend at first why the word “connection” flashes in my mind. I kept swimming until my 2.4 was completed, a total of 1 hour and 20 minutes of thinking about “connection”. When I was done and heading for the showers, I saw this lifeguard who had been watching me for years swim at this local pool. I had 30 seconds to decide to connect before I will pass her position at the poolside which I normally just nod and smile and say goodbye. This time , I changed my goodby routine. I stopped by her lifeguard chair and directly a level 4 question “How many times a person forgives?” She was shocked at first but then in a few minutes she answered my question in a very elaborate way. That moment, we became instant friends.

In our conversation, a topic about connection came up and then she told me about an author named Brene Brown who had done a comprehensive research on connection. I googled the name and then watch her briefly on TED.

I came home, look up my booklist and found “Gift of Imperfection”. In the first few pages, courage, compassion and connection were explained well and how vulnerability and wholehearted are related. I’m not done with the book yet but I want to let you all know that the topic about “vulnerability” is worth investigating.

New ToDo:

I have to undo my “zero social contact” project. I need to connect to people once again because I can’t just love myself, I have to love my neighbor as Apostle Paul mentioned below.

Here’s the link of the book sampler for the Gift of Imperfection.

https://www.hazelden.org/HAZ_MEDIA/2545_GiftsofImperfection.pdf

“For the whole law is fulfilled in one word: “You shall love your neighbor as yourself.””
‭‭Galatians‬ ‭5:14‬ ‭ESV‬‬
http://bible.com/59/gal.5.14.esv

Life Data Analysis – Not Needed

It is difficult to perform a life data analysis at the present moment but give yourself a few years and look back and analyze each event and actions in your life in details, you can visually see a bigger picture. You will see events that took place at a specific moment of your existence so that you can encounter and connect to a specific person whom the course of your life changes. The force is like an imaginary wind pushing/forcing you to move to a specific direction. Some may wonder why they were allowed to experience such an uncomfortable situation.

No matter what it is and how hard the uphill battle, know that you are not alone in your journey. And you don’t really need to know why, just embrace the life detour with gratitude.

“for it is God who works in you, both to will and to work for his good pleasure.” ‭‭Philippians‬ ‭2:13‬ ‭ESV‬‬
http://bible.com/59/php.2.13.esv

Did You rise the sun for me?

"Always"
Hillsong

Did You rise the sun for me?
Or paint a million stars that I might
Know Your majesty?
Is Your voice upon the wind?
Is everything I’ve known marked
With my maker’s fingerprints?

Breathe on me
Let me see Your face
Ever I will seek You

[Chorus:]
‘Cause all You are, is all I want, always
You draw me close in Your arms
Oh God, I wanna be with You

Can I feel You in the rain?
Abandon all I am to have You
Capture me again
Let the earth resound with praise
Can You hear as all creation lives
To glorify one name?

 

Did You make my heart beat?
Did You heal my broken heart?
Did You fix my chaotic thinking?
Did You make my pain go away?
Did You make my worries disappear?
Did You fill my bank with resources for the future?
Did You give me the inspiration to go on?
Did You just whispers to my numb emotion to stand up and face the hardship?
Did You tell those new people to come near me?
Did You come up with the brilliant idea that I had today?
Did You???

Looking For An Explanation?

I said something to someone yesterday that was so sincere, authentic but wrong and it bothers me.

I had been away from my original path lately and the wheel is falling off literally. I feel like I’m bound for a deep disaster season of my life. Although I am in control somewhat of my life, I feel that I need to make some realignment of my guiding principles.

Today is the start and verse of the day seems so fitting. Please read, understand below what Apostle Paul is talking about. It is the bigger picture that matters.

To the one: it was sincere speech but understand that I am aware that I’m crossing boundaries. No taking back of what I said but I will turn this energy into something special … I don’t know yet.

“Therefore welcome one another as Christ has welcomed you, for the glory of God.” ‭Romans‬ ‭15:7‬ ‭ESV‬‬
http://bible.com/59/rom.15.7.esv

Notes on Vulnerability

https://www.ted.com/talks/brene_brown_on_vulnerability/transcript?language=en
https://www.ted.com/talks/brene_brown_on_vulnerability?language=en

Power of Vulnerability, Brene Brown
Connection – the ability to feel connected, why you are here, purpose in life
When you ask people about love, they tell you their heartbreak
When you ask people about belongingness, they tell you about separation
When you ask people about connection, they tell you about disconnection

Barriers of connection = Shame and Fear (fear of disconnection)
"uNvulnerability, if there is something about me that they see, I won’t be worthy of their connection"
Everyone feels shame unless you have no emotion
Shame = "I’m not good enough"; "I’m not worthy enough"
vulnerability = we have to allow ourselves to be seen and defenseless
sense of worthiness
sense of love and belonging
fear that we are not worthy of connection
wholehearted, sense of courage:
tell the story of your life with your whole heart
the courage to be imperfect
the compassion to be kind to themselves first then to others
have a connection to people because you are authentic
willingness to let go of who they should be

fully embrace vulnerability
are you willing to say I love you first?
are you willing to say/do something with no guarantees?
are you willing to invest in a relationship that may or may not workout?

Wholehearted = unconditional and enthusiastic devotion, sincere
Vulnerability = defenseless, open, unsafe, insecure, susceptible to criticism, persuasion and temptation
Let ourselves be seen, deeply seen
to love with our whole heart even if there is no guarantee
to practice gratitude and joy in the moment of terror

Endless Love …

 

[youtube=http://www.youtube.com/watch?v=GH5n9lVZcM4&w=448&h=252&hd=1]

Milestone: 1001996.67

1001996.67 20150318: Tuesday 2209
ra48
ba47
br23
bt18

 

Tools You Need
Top Fidelity Multual Fund Search
MyopicLossAversion-ReadMe First
JAGLX-2015ReportBinder.pdf
Simulator-PersonalFinance.xlsx

Evaluating Mutual Funds
NAV-EvaluatingMutualFundsCorrectly.pdf
1. Don’t use NAV to determine buy/sell
2. Use Morningstar Stock Analysis Rating – Star Rating [pick 5 stars only]
3. Pay attention of the Funds Objective and Strategy
4. Use Sharpe Ratio, > than is better
5. Use Standard Deviation, < than is better
6. Use R2, performance matched benchmark, 0 is better, 1 is matched
7. Use Beta, <1 is not sensitive to market [good], >1=sensitive to market
8. Use overall performance of $10,000.00 chart
9. Compare to S&P the $10,000 performance overtime
10. Use management fee information, <1 % is good.
11. Use 3year, 5year, 10year consistent performance
12. Use inception date information, older=better
13. Use fund manager tenure, older=better
14. Use turnover rate information, bigger value=more trading activity
15. Use No Load Information, never pay for any transaction

Book Reading List
Mindmap-BookSummary-ThinkingFastSlow
Mindmap-BookSummary-TheWarrenBuffetWay
Mindmap-BookSummary-25HabitsOfHighlySuccessfulInvestors
MindMap-Investing-12RulesOfInvesting
Mindmap-BookSummary-Mindset

Tags: Finance
https://blindcaveman.wordpress.com/tag/finance/

 

 

10-Year look at the market – S&P 500 Index, Health Care Index and JAGLX during the 2008 market crash
S&P 500 Index- dropped –37%
Health Care Index –23%
JAGLX  – 10%

 image

 

10-Year look at the market – S&P 500 Index, Health Care Index and JAGLX Year 20150425
S&P 500 Index-increased by +79%
Health Care Index-Increased by +147% 
JAGLX-increased by +262%%

image

 
 Browser Bookmarks On Investing
1. BusinessWeek
2. Bloomberg
3. Business Insider
4. Morningstar
5. Forbes
6. SEC
7. MSN Money
8. JAGLX-Chart
9. SPX
ETrade
Fidelity
Fidelity20STDv
FidelityHealthcare
NetBenefits
MerrillEdge
OneAmericaLoneStar
SEC.gov | Company Search Page
JAGLX Info
TRowePrice
401(k) Frequently Asked Questions
Fidelity Investments: Site Search
Fidelity Learning Center: Fundamental Analysis Archive
How Should An 18-Year-Old Get Started In Investing?
Merrill Edge Learning Center – Investor Education > Creating an Investment Strategy
Download Calculator
Why Merrill Edge – Online Trading and Investing, Streamlined
Merrill Edge – Profile: .SPX – S&P 500 INDEX – Charts
Quote-TRowe Site
Bullbear Buffett Stock Investing Notes: Tools
DOW THEORY
The Intelligent Investor
The Graham Investor
Gajizmo – Personal Finance Advice
FedLoan By SLoan
Navient Bt SLoan
S&P 500® – S&P Dow Jones Indices

ReadMe Articles:
https://ucfocusonyourfuture.mysecurebenefitsportal.com/financialfitnesslibrary/resource/85
https://www.mysavingsatwork.com/taxexempt/assets/370190_FidelityBrokerageLink.pdf
https://www.fidelity.com/insights/investing-ideas/overview
https://www.fidelity.com/insights/investing-ideas/the-right-way-to-pick-a-mutual-fund
https://www.fidelity.com/insights/investing-ideas/7-stocks-for-the-next-15-years
https://www.fidelity.com/insights/personal-finance/4-key-numbers-in-your-financial-life
https://www.fidelity.com/insights/investing-ideas/how-life-stages-shape-investing
http://en.wikipedia.org/wiki/Rule_of_72
http://www.moneychimp.com/features/rule72.htm
http://www.moneychimp.com/features/rule72_why.htm
https://www.khanacademy.org/economics-finance-domain/core-finance/interest-tutorial/compound-interest-tutorial/v/the-rule-of-72-for-compound-interest
What Are Mutual Funds
Type of Funds
Fidelity Mutual Fund Research
Top Fidelity Funds
Evaluating Investment Rate of Returns
Personal Rate of Return

Picking a Mutual Fund
Step 1: Determine why I want or need a new fund
Step 2: Find the funds or ETFs that meet my needs
Step 3: Learn the story of the fund
Step 4: Compare the fund to its peers, then check returns
Step 5: Choose the finalists, read the prospectuses, check with the analysts
Step 6: Check under the hood

Picking a Stock for Long Term Investments
[Not all stocks, however, are suitable long-term buys. A company you expect to be wedded to for 15 years should have six characteristics:]
1. a product that can endure and aren’t fads
2. a history of leaders who can adapt
3. a strong balance sheet
4. a benign competitive environment
5. a track record of innovation balanced by vigilance against taking on too much risk
6. a strategy that looks beyond the next year and certainly beyond the next quarter.

4 Key Financial Finance Health Index
Credit Score
Retirement Savings
Emergency Savings
Net Worth

Fidelity Account Health Checklist:
1. Check the current balance.
Go To Your Fidelity Account->Account & Trade Portfolio->Statements->View Online Statements->Select YTD->Click Retrieve Statement
2. Check the current Personal Rate of Return. [Do this in December of each year]
3. Understand Rule of 72. [use spreadsheet below to simulate]
4. Create a Brokerage Link Account to have more investing choices.
5. Get Top Performing Mutual Fund List
[Fidelity Fund List By Performance]
[ETrade Fund List Screener] Select-All Groups, Performance-5Year Top20, ShowMe 4-5 Stars, Check-NoLoad/No Transaction Fee, View Matches, Click Export to Excel
6. Exchange low performing funds from your research.
7. Fund Brokerage Account
8. Invest Brokerage Account with Top Performing Funds
9. Repeat Step 1 to Step 7 every 90 Days

Excel – Simulator-PersonalFinance.xlsx
https://dl.dropboxusercontent.com/u/80421698/Simulator-PersonalFinance.xlsx

Related Finance Topics:
https://blindcaveman.wordpress.com/tag/finance/

Netbenefits Health Check [individual performance]
1. Login to https://netbenefits.fidelity.com/NBLogin
2. Click the Portfolio Position Link [top right area]
3. Click each Ticker Symbol [+] sign to view the performance of each investment.

Netbenefits Health Check [overall performance]
1. Login to https://netbenefits.fidelity.com/NBLogin
2. Click Quick Links–>Transaction History–>Summary-Year to Date Change
3. Click Quick Links–>Transaction History–>Investments–>Performance & Research

Stages of Change

I’m currently reading “Making Sense of Change Management” by Cameron and Green and I’m only on page 5 out of 504 .pdf pages.  On the table of contents, the book mentioned the topic  “Stages of Change” and I do not want to skip out to that chapter [book has topic progression]  and so I did some web searching on the side and that is when I stumbled the “transtheoretical model of change”.   Many people had already studied and summarize the subject and there is no need to for me to explain further. 

What I’ve learned are the following:
1.  You have to be in Stage 4 to make a change. Yes, be on Stage 4 if you want to change something. 
2.  You cannot skip a stage. 
3.  Sometimes, you have to go back to Stage 2.
4. Most failures happens on Stage 2, the contemplation stage.  Sometimes we are stuck on this stage forever.

Mindmap-6StagesOfChange.html 
Mindmap-StagesOfChange.pdf

Example:
”I want to know, understand, apply, analyze and evaluate the stages of change”

1. ”I do not know anything about “stages of change”
2. “I’ve read on this blog the “stages of change”
3. “I’m going to bookmark this article for later reading”
4. “I’m reading the stages of change”
5. “I know and understand the stages of change”
6. “I’m going to apply to my life and work the stages of change”

Read more…
http://www.prochange.com/transtheoretical-model-of-behavior-change 
https://www.instituteforwellness.com/the-ttm-model-of-change/ 
http://charlottebplum.hubpages.com/hub/My-Grandma-and-the-Transtheoretical-Model-of-Change
http://www.2legsgood.com/tag/transtheoretical-model/

image

 

Mindmap-6StagesOfChange
   
1. Pre-Contemplation
        Dialogue
            "I won’t", "I can’t", "I am not ready"
        Characteristics
            1. Usually have no intention of changing
            2. Typically deny having the problem
            3. Usually seek help because people around them want then to change
            4. May resist change
            5. May feel demoralized and that their situation is hopeless
        Coaching Goals
            1. What brings this issue to your awareness at this time?
            2. What might you gain if you make a change?
            3. What values might you honor if you make a change?
            4. What are the benefits to the current behavior?
            5. What are the risks if you continue the current behavior?
        Change Process
            Consciousness raising
            Social liberation
            Helping relationships
        What to do?
            1. Personalize the risk
            2. Help the client see the problem with continuing the behavior
            3. Encourage re-evaluation of current behavior
            4. Help clients sort through barriers to change
            5. Validate lack of readiness
            6. Establish rapport
            7. Elicit client’s perception of problem
            8. Express concern, keeping door open
   
2. Contemplation
        Dialogue
            "I may", I am getting ready"
        Characteristics
            1. Acknowledge they have a problem and are beginning to think about what to do
            2. Struggled to understand the problem, its causes and potential solutions
            3. Not quite ready to change
        Coaching Goals
            1. What are the benefits of changing?
            2. What is getting in the way?
            3. How might you work with those obstacles?
            4. Where could you find the motivation for taking this on?
            5. How would this change get you closer to your vision?
            6. How is the change aligned with your values?
            7. How important is it to make this change?
        Change Process
            Consciousness raising
            Emotional arousal
            Self re-evaluation
            Helping relationship
        What to do?
            1. Help clients concretize reasons for changing
            2. Help clients articulate a vision of what they want
            3. Recognize ambivalence [mixed feelings or emotions]
            4. Encourage evaluation of pros and cons of behavior change
            5. Assist clients in seeing a connection between the changes they seek and the values they hold
            6. Help clients recognize existing strengths

   
3. Preparation

        Dialogue
            "I will", "I am ready"
        Characteristics
            1. Planning to take action in the next month
            2. Making final adjustments before they begin to change behavior
            3. They may not yet resolve their ambivalence
        Coaching Goals
            1. What would your life look like in 3 years if you make this change?
            2. What would making this change free you up to become?
            3. What opportunities would open up for you if you made this change?
            4. What is your potential if you change?
            5. How could you set yourself up for success?
            6. What goals would you like to set?
        Change Process
            Self re-evaluation
            Commitment
            Helping relationship
        What to do?
            1. Help clients concretize plans for change
            2. Help clients brainstorm small steps they can begin to take
            3. Discuss potential roadblocks and help them develop strategies in advance
            4. Offer menu of options
            5. Encourage clients to make public the intended change
            6. Enlist social support

   
4. Action
        Dialogue
            "I am …"
        Characteristics
            1. Ready to overtly modify behaviors and surroundings
            2. Changes are occurring on the level of behaviors, awareness, emotions, thinking etc
        Coaching Goals
            1. What does a typical day look like?
            2. What do you love to do?
            3. What might get in the way?
            4. What motivates you?
            5. Who can join you?
            6. What kinds of reinforcement or support do you need?
            7. What are the benefits of continuing this change?
        Change Process
            Reward
            Countering
            Environmental control
            Helping relationships
        What to do?
            1. Recognize and celebrate accomplishments
            2. Encourage client to maintain behavior
            3. Help client explore and learn from action steps
            4. Help client identify next steps
            5. Support client build confidence
            6. Help client identify long term benefits
            7. Help client identify high-risk situation
   
5. Maintenance
        Dialogue
            "I still am"
        Characteristics
            1. The behavior change has become a habit
            2. Confident that the new behaviors can be maintained
            3. Can last from 6 months to a lifetime
        Coaching Goals
            1. What have you learned along the way?
            2. What has helped you the most in making this change?
            3. What else might help you keep it going?
            4. What strategies will help you stay on track?
        Change Process
            Commitment
            Environmental control
            Helping relationship
        What to do?
            1. Assist clients in appreciating the value of new behaviors
            2. Link new behaviors to vision of life
            3. Challenge client to continue to set new behavioral goals
            4. If relapse occur, encourage early recognition and rapid responses
            5. Discuss coping with relapse and potentially go back to using skills for preparation and action stages

   6. Termination
        Dialogue
            "I am free"
        Characteristics
            1. Individuals are not tempted
            2. 100% Self-Efficacy [Capacity or power to produce a desired effect]
            3. Whether depressed, anxious, bored, lonely, angry, or stressed, individuals in this stage are sure they will not return to unhealthy habits as a way of coping
            4. Behavior is now automatic, Example: seatbelt use, you just put it on unconsciously
        Coaching Goals
        Change Process
        What to do?

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Hypothetical cure for HIV

Someone sent me this picture soliciting for my opinion.

Cc IMHO:
I don’t believe in the statement in the blue circle. Need to go deeper than the material use.

People do things because they have desires (wrong or misplaced) . Wrong desire or misplaced desire = HIV.

The true fix of HIV is to teach the human race the desire for “honor”. Being faithful to the spouse, no activities outside marriage. Teach this at an early age and people will be living hiv free. HIV is a consequence, an ill effect and the issue lies in the heart of every man.

So why do you think I don’t have HIV?

It’s because I don’t even engage in activities that leads to that situation. I don’t go to bars and meet people for excitement. When people live like an “enthusiast” Type7 personality, they will in some way live a life of destruction because all they are looking in life is excitement and excitement normally leads to an unfortunate consequence/s.

No HIV = teach the human race to be honorable and honest.

Are you “wire” or a “cloth” mother?

 

[youtube=http://www.youtube.com/watch?v=OrNBEhzjg8I]

2015 Objectives [more actions, less thinking]

 

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Cardiac Repair Status:
Stent #1-Day 2201, 20081222
Stent #2-Day 1644, 20100702

As of 20141007
Cholesterol=134, spec <200 mg/dl
HDL Cholesterol=50, spec >39 mg/dl [passed]
Calculated LDL Cholesterol=73, spec <100 mg/dl  [passed]
Risk Ratio LDL/HDL=1.47 , spec <3.55 ratio [passed]

Positive Pairing: 8 Ingredients (Pp) Mathematical Formula

I still think that my time in this world is very short because of my stent #2.  For the past 3 years now, I had been building my core team at home [my family] from scratch.  It has been fun to watch each member of the family grows as a person.  Today, I found one word which define what I’m currently doing – “autonomous training”, see ingredient #1 below.

autonomy-the capacity of a system to make its own decisions about its actions; Personal independence

Positive Pairing Mathematical Formula:
Pp
=( 1 ) (  2 )  ( 3 ) ( 4 ) ( 5 ) ( 6 )  ( 8) ( 7 ) ( 8 )

Pp=0, you are not positively paired with your spouse, partner, friend, team, small group [don’t hit the delete button yet, instead, work on restoring the missing ingredient.]

Pp=>1, you are good to go, you will last a lifetime

Let:
Pp-positive pairing
1-ingredient #1
2-ingredient #2
3-ingredient #3
4-ingredient #4
5-ingredient #5
6-ingredient #6
7-ingredient #7
8-ingredient #8

 

 

"Positive Pairing" Ingredients By Satir 1988
1. Each person stands firmly on his or her own feet and is autonomous.
2. Each person can be counted on to say real "yes’s" and "no’s" — in other words, to be emotionally honest.
3. Each person can ask for what she or he wants.
4. Each acknowledges and takes responsibility for her or his actions.
5. Each can keep promises.
6. Each can be counted on to be kind, fun to be around, courteous, considerate, and real.
7. Each takes full freedom to choose to comment on what is going on.
8. Each supports the other’s dreams in whatever way possible. Together, they cooperate instead of competing
.

"The single most crucial factor in love relationships is the feeling of worth each person has for self"

“ positive pairing” – the capacity of each member of the relationship to "stand on their own two feet," being
responsible for self

When a marital relationship is based on a survival pact, where each partner attempts to borrow a sense of self from the mate, difficulties are inevitable. In such a case, Satir illustrated the marital dialogue in this manner: "If I run out of supplies I will take from you. You will have enough, in an emergency, to serve us both" (1967, p. 9). Autonomy is not feasible within such a dysfunctional pact because it threatens the homeostasis of the marital bond. Since the spouses believe that their very survival is dependent on their partner, individuation is seriously hampered.

DIY Personality Test +Mindmap: Book-Enneagram Personality Types

In December of 2013, I went to the local Half Price bookstore in Round Rock to find an investing book to read.  That day, I came home with 3 books:  [all at half price, hey I am frugal investor]
1. 25 Habits of Highly Successful Investors Mindmap-BookSummary-25HabitsOfHighlySuccessfulInvestors
2. The Warren  Buffett Way Mindmap-BookSummary-TheWarrenBuffetWay
3. Personality Types

I finished the first 2 books quickly and summarized my notes and then executed it on my investment portfolio.  I’ve edited my portfolio with the following simple strategy:
1. Indexing S&P and Russell only
2. Minimize # of investment holdings
3. Healthcare and IT
4. Prospect Theory Application
5. Myopic Loss Aversion  Application

The 3rd book was just sitting in my bookshelf unread because it was 544 pages and the first few chapters  were not really interesting.  But then as I continue on reading the #3 book one chapter per day, I realized that it was not that boring at all. After reading the #3 book, I wanted to know my “type” of personality .  I was confused at first because the description of each type seems similar to me.  After a few google search,  I then found an Excel spreadsheet which automates the personality type categorizing, I just have to answer 180 questions.  I edited the spreadsheet and added a few items to make it more of a “one stop” document.

Most of you probably will not read the 544 pages.  If you have the opportunity, please get one yourself and read the full details of each personality types.  For those who cannot and do not have the resources, the spreadsheet mentioned below will give you the path to know your personality types.  There are 180 questions that you have to answer honestly [self-assessment], once you completed answering the questions, go the test results tab and identify your Type #.  Once you know your type #, go to the tab #1,2,3,4,5,6,7,8,9 and study the personality description.

Enneagram Test.xls

Step By Step:
1. Save the Excel Spreadsheet to computer.
2. Read instructions.
3. Read questions.
4. Place answer in RATING column.
5. Go to Test Results.
6. Read the description of your personality, Tab 1,2,3,4,5,6,7,8,9
7. Save spreadsheet.
8. Study your Personality Type

Next Step:

Work on getting to the “Healthy” side of your personality. [this is a lifetime of introspection and personal adjustments that you have to do everyday.  I repeat, “ lifetime of change” and not overnight.

blindcaveman

PS: blindcaveman is a Type #5, with  SubType #8 [Investigator/Leader]  hmmm. good to know… please don’t tell anyone!

Happy New Year everyone.

 

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Type 1
The Reformer
Holy Idea Holy Perfection
Virtue Serenity [absence of mental stress or anxiety]
Fixation Resentment [Judging]
Negative Passion Anger
Basic Fear Of being bad, imbalanced, defective, corrupt
Basic Desire To be good, to have integrity
In Search of Integrity and Improvement
Healthy Sense of Self “I am reasonable, objective person”
Hidden Complaint “I am right most of the time-others should listen to me.”
Defense Mechanism Repression, reaction formation, displacement
Temptations Extreme sense of personal moral obligation
Saving Grace Objective and sensible
Structural Patterns Objectivity
Cognitive Error To identify with the superego
Parental Orientation Disconnected from their protective figure
Key Motivation Want to be right
To have integrity and balance
To strive higher and improve others
To be consistent with their ideals
To justify themselves
To be beyond criticism so as not to be condemned by anyone.
At Their Best Extraordinarily wise
Discerning
Realistic
Humane
Inspiring
Hopeful
Healthy Conscientious
Strong personal convictions
Intense sense of right and wrong
Strong personal and moral values
Rational
Reasonable
Self-disciplined
Mature
Moderate in all things
Highly principled
Strive to be fair
Objective
Ethical
Sense of responsibility
Strong personal integrity
Have a higher purpose
Average Dissatisfied with reality
High-minded idealists
Feeling that it is up to them to improve everything
Crusaders
Advocates
Critics
Embrace “causes” and point out how things “ought” to be
Afraid of making a mistake
Everything must be consistent with their ideals.
Orderly and well-organized, but impersonal, Rigid, emotionally constricted
Keeping their feelings and impulses in check
Workaholics—”anal-compulsive,”
Punctual, pedantic, and fastidious
Highly critical both of self and others
Picky, judgmental, perfectionistic
Very opinionated about everything
Correcting people and badgering them to “do the right thing”—as they see it.
Impatient, never satisfied with anything unless it is done according to their prescriptions.
Moralizing
Scolding
Abrasive
Indignantly angry.
Unhealthy Highly dogmatic
Self-righteous
Intolerant
Inflexible
Begin dealing in absolutes
They alone know “the Truth”
Everyone else is wrong
Make very severe judgments of others, while rationalizing their own actions
Obsessive about imperfection and the wrongdoing of others
Act in contradictory ways, hypocritically doing the opposite of what they preach
Condemnatory, punitive, and cruel in order to rid themselves of whatever they believe is disturbing them
Severe depression, nervous breakdowns, and suicide attempts are likely.
Level 1 Healthy The Wise Realist
Level 2 Healthy The Reasonable Person
Level 3 Healthy The Principled Teacher
Level 4 Average The Idealistic Reformer
Level 5 Average The Orderly Person
Level 6 Average The Judgmental Perfectionist
Level 7 Unhealthy The Intolerant Misanthrope [dislikes people]
Level 8 Unhealthy The Obsessive Hypocrite
Level 9 Unhealthy The Punitive Avenger
Characteristics I can feel irritated for no special reason.
Getting the job done right is more important than getting the job done fast.
As a child, I was more serious and realistic than many other children.
No one’s more critical of me than I am of myself.
I like to concentrate on exactly one thing at a time and do not appreciate distractions.
As a parent or guardian, I’m more strict than permissive.
People who don’t take things seriously annoy me.
I’ve been called a perfectionist, although I don’t feel very perfect.
I want to be certain that I’m meeting my own high standards for conduct.
When I care about people, I want to improve their behavior.
Upholding ethics and principles is extremely important to me.
I have a very active inner critic.
I find it hard not to judge people too harshly.
I feel quite guilty when I get angry without justification.
Friends sometimes tell me I’m too hard on myself.
I become tense or critical more easily than most people.
In intimate relationships, I often experience jealous feelings, even though I don’t approve of them.
The words “should” and “ought” crop up a lot in my thinking.
Sometimes I feel like I’m just going to explode.
Knowing I’m correct takes the edge off the tension I feel.

 

Type 2
The Helper
Holy Idea Holy Will, Holy Freedom
Virtue Humility [lack of false pride]
Fixation Flattery [Ingratiation]
Negative Passion Pride
Basic Fear Of being unloved
Basic Desire To feel love
In Search of Intimacy
Healthy Sense of Self “I am caring, loving person”
Hidden Complaint “I am always loving, others take me for granted”
Defense Mechanism Identification, Reaction Formation, Denial
Temptations Without needs, well intentioned
Saving Grace Genuine Empathy
Structural Patterns Indirection
Cognitive Error Value based on positive response from others
Parental Orientation Ambivalent [uncertain] to the protective figure
Key Motivation Want to be loved
To express their feelings for others
To be needed and appreciated
To get others to respond to them
To vindicate their claims about themselves
At Their Best Deeply unselfish
Humble
Altruistic
Giving unconditional love to self and others
Feel it is a privilege to be in others’ lives
Radiantly joyful and gracious.
Healthy Empathetic
Compassionate
Feeling with and for others
Caring and concerned about their needs
Outgoing and passionate
Offer friendship and kindness.
Thoughtful, warm-hearted, forgiving, and sincere
Encouraging and appreciative
Able to see the good in others
Dedicated and supportive of people
Bringing out the best in people
Nurturing
Generous
Truly loving people
Average Engage in “people pleasing”
Becoming overly friendly
Emotionally demonstrative
Full of “good intentions”
Bestow seductive attention on others
Approval
Flattery
Talkative especially about love and their relationships
Become overly intimate and intrusive
Need to be needed
Hover, meddle, and control in the name of love
Want others to depend on them
Give, but expect a return.
Send mixed messages
Enveloping and possessive
The self-sacrificial
Creating needs for themselves to fulfill
Increasingly self-important and self-satisfied
Feel they are indispensable
Seek specific forms of repayment for their help
Hypochondria
Becoming a “martyr” for others
Overbearing
Patronizing
Presumptuous
Unhealthy Manipulative and self-serving
Instilling guilt by making others feel indebted to them
Abuse food and medications to “stuff feelings” and get sympathy.
Undermine people by making belittling, disparaging remarks.
Extremely self-deceptive about their motives
Selfish
Aggressive
Domineering
Coercive
Feel entitled to get anything they want from others
Bitterly resentful
Angry
Somatization of their aggressions results in chronic health problems as they vindicate themselves by “falling apart” and burdening others.
Level 1 Healthy The Disinterested Altruist [welfare of others]
Level 2 Healthy The Caring Person
Level 3 Healthy The Nurturing Helper
Level 4 Average The Effusive Friend
Level 5 Average The Possessive “Intimate”
Level 6 Average The Self Important Saint
Level 7 Unhealthy The Self Deceptive Manipulator
Level 8 Unhealthy The Coercive Dominator
Level 9 Unhealthy The Psychosomatic Victim
Characteristics I hate asking for help, even though I like giving it.
I find it hard to hold back when it comes to offering help and advice.
I take pride in the way I put people at ease.
It’s hard not to cry when I feel sentimental, even when I’m in public.
I find it unnerving to talk with people who don’t seem emotionally engaged.
I’m so much more of a heart person than a head person.
There’s nothing I enjoy like making introductions and helping people get to know one another.
I can’t imagine life without my many acquaintances and social contacts.
My first instinct is always to help people, whether or not they ask for it.
Pride is both my greatest strength and my greatest weakness.
Giving, caring, and sharing mean a lot to me.
I can get very wrapped up in my concern for others.
It’s unacceptably humiliating to be publicly criticized.
Because I do so much for others, I sometimes feel entitled to special treatment.
It’s important for me to be a sympathetic listener and supportive friend.
I’m strongly drawn to humanitarian work with people or animals.
I’m a natural nurturer.
Friends describe me as warm, romantic, and affectionate.
I’m willing to sacrifice in order to be in relationship.
Feeling appreciated means so much to me.

 

Type 3
The Achiever
Holy Idea Holy Harmony, Holy Law, Holy Hope
Virtue Truthfulness, [Authenticity, not being fake]
Fixation Vanity [Deceit] [Feelings of excessive pride]
Negative Passion Deceit [quality of being fraudulent]
Basic Fear Of being worthless
Basic Desire To feel valuable
In Search of Acceptance and Validation
Healthy Sense of Self “I am an outstanding and effective person”
Hidden Complaint “I am a superior person-others are jealous of me”
Defense Mechanism Repression, Projection, Displacement
Temptations To constantly push themselves to be “the best”
Saving Grace Desire to be accepted
Structural Patterns Adaptability
Cognitive Error Value based on “performance”, external image.
Parental Orientation Connected to the nurturing figure
Key Motivation Want to feel valuable and worthwhile
To be affirmed
To distinguish themselves
To have attention
To be admired
To impress others
At Their Best Inner-directed and authentic
Everything they seem to be
Accept their limitations
Live within their limitations
Self-deprecatory sense of humor
Childlike innocence
Charitable
Genuinely modest
Benevolent
Healthy Self-assured and energetic
With high self-esteem
Believe in themselves and their own value
Adaptable
Well-adjusted
Charming
Often attractive and popular
Realistic and purposeful
Ambitious to improve themselves
Mindset “be all that they can be”
Outstanding
Kind of human ideal
Embodying widely admired qualities
Others are motivated to be like them
High-spirited
Goal oriented
Persistent
Effective
Industrious people
Average Highly concerned with performance
Doing the job well
Being superior
Rising above others
Compare themselves with others
In search for status and success
Driven careerists and social climbers
Invested in achievement
Exclusivity
Being a “winner.”
Image-conscious
Highly concerned with how they are perceived.
Present themselves according to the expectations of others
Pragmatic [practical] and efficient
Losing touch with their own feelings
Smooth façade
Problems with intimacy
Problems credibility
Problems with expediency
Want to impress others with their superiority
Constantly promoting themselves
Making themselves sound better than they really are
Narcissistic, with grandiose
Inflated notions about themselves and their talents.
Exhibitionistic and seductive
“Look at me!” Syndrome
Arrogance and contempt
Unhealthy Fearing failure and humiliation
Misrepresent themselves
Distorting the truth of their accomplishments
Extremely unprincipled
Covetous of the success of others
Willing to do “whatever it takes” to preserve the illusion of their superiority
Exploitative
Opportunistic
Deceptive to hide faults
Pathological liar
Extreme hostility
Delusional jealousy
Betraying
Sabotaging people in order to triumph over them
Vindictive
Ruining what they cannot have.
Relentless, obsessive about destroying whatever reminds them of their own shortcomings and failures
Psychopathic tendencies: murder
Level 1 Healthy The Authentic Person
Level 2 Healthy The Self-Assured Person
Level 3 Healthy The Outstanding Paragon [model of excellence]
Level 4 Average The Competitive Status-Seeker
Level 5 Average The Image Conscious Pragmatist [practical]
Level 6 Average The Self Promoting Narcissist [in love with self]
Level 7 Unhealthy The Dishonest Opportunist
Level 8 Unhealthy The Malicious Deceiver
Level 9 Unhealthy The Vindictive Psychopath
Characteristics I like the idea of involving my intimate partner in my work life, so we don’t drift apart.
Meeting my deadline matters more than getting every tiny detail just right.
Being a winner makes my efforts worthwhile.
My desire to achieve knows no bounds.
I tend to get myself so heavily scheduled with work that there’s not much time to simply sit and reflect.
Sometimes it’s hard to tell the difference between the image I project and the person I am inside.
I work hard to succeed because failure is just not an option.
I’m very aware of the impression I make on others.
Making time for relationships can be hard because of my busy schedule.
Nothing motivates me like high achievement.
Public recognition means a lot to me.
I can adapt my dress and behavior to the needs of the situation.
I can ignore painful emotions to get the job done.
More than anything, I’m a “can do” kind of person.
Being in the public eye is something I generally enjoy.
Whatever I do, I always try to exceed my personal best.
Achievement and recognition let me know I’m targeting my goals.
The term “Type A personality” was coined with me in mind.
Making a good impression is important to me.
I’m a great team player.
Type 4
The Individualist
Holy Idea Holy Origin
Virtue Equanimity, Emotional Balance, Steadiness of Mind
Fixation Melancholy [Fantasizing] [ feeling of thoughtful sadness]
Negative Passion Envy [ feeling of grudging admiration and desire to have something that is possessed by another]
Basic Fear Of having no identity or significance
Basic Desire To be themselves
In Search of Identity
Healthy Sense of Self “I am an intuitive, sensitive person”
Hidden Complaint “I don’t really fit in – I am different from others”
Defense Mechanism Introjections, Displacement, Splitting
Temptations To overuse imagination in search of self
Saving Grace Self-awareness
Structural Patterns Subjectivity
Cognitive Error To identify with their feelings and emotional states
Parental Orientation Disconnected from both parents
Key Motivation Want to be themselves
To express themselves in something beautiful
To find the ideal partner
To withdraw to protect their feelings
To take care of emotional needs before attending to anything else
At Their Best Profoundly creative
Artistic
Inspired
Self-renewing
Regenerating
Able to transform all their experiences into something valuable
Redemptive
Self-creative
Healthy Self-aware
Introspective
Engaged in a “search for self,”
Aware of feelings and inner impulses
Sensitive and intuitive both to self and others
Gentle
Tactful
Compassionate
Highly personal
Individualistic
True to their feelings
Self-revealing
Emotionally honest
Humane
Ironic view of self and life
Can be serious and funny
Vulnerable
Emotionally strong
Average Take an artistic, romantic orientation to life
Creating a beautiful, aesthetic environment
Cultivate and prolong personal feelings
Heighten reality through fantasy
Passionate feelings
Imagination
Long for the idealized partner
Stay in touch with feelings
Interiorize and personalize things
Self-absorbed
Hypersensitive
Shy
Self conscious
Temperamental
Moody
Play “hard to get,”
Feel like outsiders
Feel that they are different from others
Melancholy dreamers
Disdainful
Decadent
Sensual
Living in a fantasy world
Self-pity
Envy of others
Self-indulgence.
Become increasingly impractical, unproductive, and pretentious—yet, waiting for a rescuer
Unhealthy When dreams fail, become self-inhibiting
Angry at self
Depressed
Socially disoriented
Alienated from self and others
Blocked and emotionally paralyzed
Ashamed of self
Fatigued
Unable to function
Withdrawn to protect their self-image and to buy time to sort out feelings
Tormented by delusional self-contempt
Self-reproaches
Self-hatred
Morbid thoughts
Everything about them becomes a source of torment
Blaming others
Drive away anyone who tries to help them.
Despairing
Feel hopeless
Self-destructive
Abusing alcohol or drugs to escape.
In the extreme: emotional breakdown or suicide is likely
Level 1 Healthy The Inspired Creator
Level 2 Healthy The Self-Aware Intuitive
Level 3 Healthy The Self-Revealing Individual
Level 4 Average The Imaginative Aesthete [sensitivity to beauty]
Level 5 Average The Self-Absorbed Romantic
Level 6 Average The Self-Indulgent “Exception”
Level 7 Unhealthy The Alienated Depressive
Level 8 Unhealthy The Emotionally Tormented Person
Level 9 Unhealthy The Self-Destructive Person
Characteristics I often feel a sense of longing without really knowing why.
I can embrace the sweet side of sorrow.
Emotionally intense situations make me feel really alive.
Even when I seem accepted by a group, it’s hard to feel that I really belong.
Finding my purpose in life means everything to me.
I value originality more than success.
Conforming to group norms doesn’t allow me to express who I really am.
I find it hard to bear those aspects of life that dull the heart and kill the soul.
Being authentic matters more to me than material success.
Emotional inauthenticy really bothers me.
My deep emotions are my greatest creative resource.
When I resonate with someone, it’s not on a superficial level.
Although I long to be accepted, I hate the idea of mindless conformity.
Translating my inner vision into a work of art can be incredibly compelling.
Being in an environment that’s plastic and impersonal just drains the life right out of me.
I’m very sensitive to the moods of other people.
I know how it feels to experience intense loneliness.
Many people find me too emotionally intense or dramatic.
Being alone allows me to get in touch with my innermost self.
I easily identify with the wounds I’ve received in life.
Type 5
The Investigator
Holy Idea Holy Omniscience, Holy Transparency
Virtue Detachment [avoiding emotional involvement]
Fixation Stinginess [Retention]
Negative Passion Avarice [Extreme greed for material wealth]
Basic Fear Of being helpless, incompetent and incapable
Basic Desire To be capable and competent
In Search of Mastery
Healthy Sense of Self “I am intelligent, perceptive person”
Hidden Complaint “I am so smart – others can’t understand me”
Defense Mechanism Displacement, Projection, Isolation
Temptations To replace direct experience with concepts
Saving Grace Awareness of own distortions
Structural Patterns Concentration
Cognitive Error To think that they can understand by “witnessing”
Parental Orientation Ambivalent [uncertain] to both parents
Key Motivation Want to be capable and competent
To master a body of knowledge and skill
To explore reality
To remain undisturbed by others
To reduce their needs
At Their Best Become visionaries
Broadly comprehending the world while penetrating it profoundly
Open-minded
Take things in whole, in their true context
Make pioneering discoveries
Find entirely new ways of doing and perceiving things
Healthy Observe everything with extraordinary perceptiveness and insight
Mentally alert
Curious
Have a searching intelligence
Nothing escapes their notice.
Display foresight and prediction abilities
Able to concentrate
Become engrossed in what has caught their attention
Attain skillful mastery of whatever interests them
Excited by knowledge
Become expert in some field
Innovative
Inventive
Producing extremely valuable, original works.
Highly independent
Idiosyncratic [peculiar]
Whimsical
Average Begin conceptualizing everything before acting—working things out in their minds
Model building
Preparing
Practicing
Gathering resources
Studious
Acquiring technique
Become specialized and often “intellectual”
Involvement in research
Scholar
Theorist
Increasingly detached as they become involved with complicated ideas
Live in imaginary world
Preoccupied with their visions and interpretations rather than reality
Fascinated by offbeat esoteric subjects
Likes dark and disturbing elements
Detached from the practical world
Disembodied mind
Antagonistic stance toward anything which would interfere with their inner world and personal vision.
Provocative and abrasive, with intentionally extreme and radical views.
Cynical
Argumentative
Unhealthy Reclusive and isolated from reality
Eccentric and nihilistic
Highly unstable and fearful of aggressions:
Reject and repulse others and all social attachments
Obsessed with yet frightened by their threatening ideas
Horrified
Delirious
Prey to gross distortions and phobias
Seeking oblivion [forgotten]
May commit suicide
Psychotic break with reality
Deranged
Explosively self-destructive, with schizophrenic overtones
Level 1 Healthy The Pioneering Visionary
Level 2 Healthy The Perceptive Observer
Level 3 Healthy The Focused Innovator
Level 4 Average The Studious Expert
Level 5 Average The Intense Conceptualizer [“idea man”, no action]
Level 6 Average The Provocative Cynic [critical of motives of others]
Level 7 Unhealthy The Isolated Nihilist [rejects theories of morality]
Level 8 Unhealthy The Terrified “Alien”
Level 9 Unhealthy The Imploding Schizoid [withdrawn]
Characteristics Having a private space is a necessity, not a luxury.
I prefer to thoroughly think through a problem before I act.
I like to read up in advance before trying some new activity.
I’m sometimes seen by others as socially unresponsive.
I am a careful observer of people and situations.
I enjoy puzzling out ingenious solutions to unusual problems.
I find public displays of emotion unappealing.
Games can fascinate me too much.
I like to study intricate patterns and complex concepts.
I tend to mentally tune out when people push for an emotional reaction.
When I like art, it’s often something quirky or unusual.
Sometimes it takes time for my emotions to catch up with my thoughts.
I don’t care for interruptions when I’m trying to think through a problem.
It’s not hard to be discreet when necessary.
I’m a systems thinker who can separate thought from emotion.
I value intellectual exchange more than emotional sharing.
I often become an expert on the topics I study.
I’m more detached than emotional.
Small talk doesn’t do much for me.
I mentally zone out when I lack time alone.

 

Type 6
The Loyalist
Holy Idea Holy Strength, Holy Faith
Virtue Courage [spirit that enables you to face danger or pain without showing fear}
Fixation Cowardice [Worrying]
Negative Passion Fear
Basic Fear Of being without support and guidance
Basic Desire To have support and guidance
In Search of Security and safety
Healthy Sense of Self “I am committed, dependable person”
Hidden Complaint “I do what I’, supposed to do – others don’t”
Defense Mechanism Identification, Displacement, Projection
Temptations Cycles of indecision – seek others for reassurance
Saving Grace Ability to maintain relationship.
Structural Patterns Reactivity
Cognitive Error To look for guidance and security outside themselves
Parental Orientation Connected with their protective-figures
Key Motivation Want to have security
To feel supported
To have the approval of others
To test the attitudes of others toward them
To defend their beliefs
At Their Best Become self-affirming
Trusting of self and others
Independent yet symbiotically interdependent cooperative
Belief in self leads to true courage
Positive thinking
Leadership
Rich self-expression
Healthy Able to engage others and identify with them
Steadfast
Earnest
Affectionate
Trustworthy
Bonding with others
Forming relationships and alliances
Dedicated to individuals and movements
Community builders
Responsible
Reliable
Good foresight
Strong organizational ability
Natural troubleshooters
Hardworking
Persevering
Sacrificing for others
Create stability and security in their world
Brings a cooperative spirit
Average Start investing their time and energy into whatever they believe will be safe and stable.
Organizing and structuring
Look to alliances and authorities for security and continuity
Make many commitments to others, hoping they will be reciprocated.
Constantly vigilant, anticipating problems.
Seek clear guidelines and feel more secure when systems and procedures are well defined.
Resist having more demands made on them
React against others passive-aggressively
Evasive
Indecisive
Cautious
Procrastinating
Ambivalent
Strong self-doubt
Suspicion about others’ motives
Highly reactive
Anxious
Complaining
Giving contradictory “mixed signals.”
Internal confusion makes them react unpredictably
Compensate for insecurities
Belligerent
Mean-spirited
Sarcastic
Blaming others for problems
Highly partisan
Defensive
Dividing people into friends and enemies
Looking for threats to their own security
Authoritarian
Prejudiced
Fear-instilling to silence their own fears
Unhealthy Clingingly dependent
Self-disparaging [negative opinion]
Acute inferiority feelings
Seeing themselves as helpless and incompetent
Seek out a stronger authority or belief to resolve all problems
Submissive and masochistic
Feeling persecuted, that others are “out to get them,”
Lash out and act irrationally
Bringing about what they fear
Fanaticism
Violent
Hysterical
Seeking to escape punishment
Self-destructive
Suicidal
Alcoholic
Drug abuser
Self-abasing behavior
Level 1 Healthy The Valiant Hero
Level 2 Healthy The Engaging Friend
Level 3 Healthy The Committed Worker
Level 4 Average The Dutiful Loyalist
Level 5 Average The Ambivalent Pessimist
Level 6 Average The Authoritarian Rebel
Level 7 Unhealthy The Overreacting Dependent
Level 8 Unhealthy The Paranoid Hysteric
Level 9 Unhealthy The Self-Defeating Masochist
Characteristics My feelings of apprehension are less intense when I have a project to work on.
Making other people laugh helps me feel calmer and less anxious.
Learning to assert myself gives me confidence and lessens my anxiety.
Maintaining close ties with friends and family helps me feel safe in a chaotic world.
Although I can easily imagine panicking in a crisis, when a real emergency comes along, I do surprisingly well.
Faith and trust are hard for me, because I doubt things that most people seem to take for granted.
My attention too easily goes to worst-case scenarios, even when they are not likely to happen.
I tend to either respect or defy authority.
I’m always aware of the rules I’m supposed to follow, whether I choose to conform to them or break them.
It’s hard not to feel nervous when meeting new people.
I’m more willing than a lot of people to do the “grunt” work on a group project.
I’m a particularly reliable, loyal, and steady employee.
I have a lot of nervous energy and an overactive imagination.
Sometimes going on the offense is the only way to conquer fear.
My home and family provide me with a safe haven in an unsafe world.
I rarely embrace ideas that haven’t stood the test of time.
I’m very loyal to people who have earned my trust.
I use my “inner radar” to intuit the motives of others and decide whether or not it’s safe to trust them.
I can be a feisty scrapper who sticks up for the underdog.
It’s sometimes easier to directly confront my fears than allow my imagination to run wild.

 

Type 7
The Enthusiast
Holy Idea Holy Wisdom, Holy Work, Holy Plan
Virtue Sobriety [Moderation in or abstinence from alcohol or other drugs}
Fixation Planning [Anticipation]
Negative Passion Gluttony
Basic Fear Of being trapped in pain and deprivation
Basic Desire To be satisfied and content
In Search of Satisfaction and Fulfilment
Healthy Sense of Self “I am happy, enthusiastic person”
Hidden Complaint “I am happy – if others gave me what I wanted, I’d be happier.
Defense Mechanism Repression, Externalization, Acting Out
Temptations To think that fulfilment is somewhere else
Saving Grace Enthusiasm for things they love
Structural Patterns Responsiveness
Cognitive Error Anticipation of the future – loss of immediacy
Parental Orientation Disconnected to the nurturing-figure
Key Motivation Want to be happy and satisfied
To have a wide variety of experiences
To keep their options open
To enjoy life and amuse themselves
To escape anxiety
At Their Best Assimilate experiences in depth
Grateful and appreciative for what they have
Awed by the simple wonders of life
Joyous
Ecstatic
Intimations of spiritual reality
Boundless goodness of life
Healthy Highly responsive
Excitable
Enthusiastic about sensation and experience
Extroverted type
Stimuli bring immediate responses
Find everything invigorating
Lively
Vivacious
Eager
Spontaneous
Resilient,
Cheerful
Easily become accomplished achievers
Generalists who do many different things well
Multitalented
Practical
Productive
Usually prolific
Cross-fertilizing areas of interest
Average Acquisitive
Materialistic
“worldly wise”
Constantly amusing themselves with new things and experiences
The sophisticate
The connoisseur
The consumer
Money importance
Variety seeker
Keeps up with the latest trends
Hyperactive
Unable to say no to themselves
Unable to deny themselves anything
Uninhibited
Doing and saying whatever comes to mind
Storyteller
Flamboyant exaggerations
Wisecracking
Performer
Fear being bored
Always in perpetual motion,
doing too many things
Superficial dilettantes
Conspicuous consumption and all forms of excess
Self-centered
Greedy
Never feeling that they have enough
Demanding
Pushy
Unsatisfied
Crude
Jaded
Addictive
Hardened
Insensitive
Unhealthy Offensive and abusive while going after what they want.
Impulsive
Infantile
Do not know when to stop
Addictions
Excesses
Debauched
Depraved
Dissipated escapists
In flight from self
Act out impulses rather than deal with anxiety or frustrations
Out of control
Erratic mood swings
Act compulsively (manias)
Energy and health is completely spent
Claustrophobic
Panic-stricken.
Often give up on themselves and life
Deep depression
Despair
Self-destructive overdoses
Impulsive suicide
Level 1 Healthy The Ecstatic Appreciator
Level 2 Healthy The Free-Spirited Optimist
Level 3 Healthy The Accomplished Generalist
Level 4 Average The Experienced Sophisticate
Level 5 Average The Hyperactive Extrovert
Level 6 Average The Excessive Hedonist
Level 7 Unhealthy The Impulsive Escapist
Level 8 Unhealthy The Manic Compulsive
Level 9 Unhealthy The Panic-Stricken “Hysteric”
Characteristics My desire to think positive can sometimes be like an addiction.
I like to do something new, not the same old thing.
I like to do so many things that it’s easy to spread myself too thin.
I feel an urge to escape when I land in situations that require an emotional commitment.
I’m optimistic about most things.
I’ve got so many ideas buzzing around in my head that it can be hard to work on just one at a time.
Ideas often come to me like lightning flashes.
I tend to see other people as equals.
I appreciate good food, good company, and the good life.
My natural exuberance usually keeps me from getting bogged down in heavy emotions.
It’s just not that much fun to do only one activity at a time.
I try to keep my options open.
It’s my nature to seek novelty, not routine.
I can often pick ideas “out of the air.”
When I get grounded, it helps me carry out existing plans instead of just developing new ones.
I’m good at making people laugh, because I have a quick wit and don’t take myself too seriously.
I get jazzed by innovative projects or visionary ideas.
I’m naturally playful, fun-loving, and free-spirited.
My mind is quick, but not particularly thorough.
Freedom matters more to me than almost anything else.

 

Type 8
The Leader
Holy Idea Holy Truth
Virtue Innocence [ lacking a knowledge of evil]
Fixation Vengeance [Objectification] [concrete representation of an abstract idea or principle]
Negative Passion Lust
Basic Fear Of being harmed, controlled and violated
Basic Desire To protect themselves
In Search of Survival [physical and legacy]
Healthy Sense of Self “I am strong, assertive person”
Hidden Complaint “I am fighting for my survival – others would take advantage of me”
Defense Mechanism Repression, Displacement, Denial
Temptations To think that they are completely self-sufficient
Saving Grace Know that confrontations threatens survival
Structural Patterns Expansiveness
Cognitive Error Feel that they are constantly working against something
Parental Orientation Ambivalent to the nurturing-figure
Key Motivation Want to be self-reliant
To resist their weakness
To have an impact on the environment
To assert themselves
To stay in control
To prevail over others
To be invincible
At Their Best Self-restrained
Magnanimous
Merciful
Forbearing
Mastering self through their self-surrender to a higher authority.
Courageous
Willing to put self in serious jeopardy to achieve their vision
Have a lasting influence
May achieve true heroism and historical greatness
Healthy Self-assertive
Self-confident
Strong
Able to stand up for what they need and want
Resourceful
“can do” attitude
Passionate inner drive
Decisive
Authoritative
Commanding
Take initiative
Make things happen
Champion people
Providing
Protective
Honorable
Carry others with their strength
Average Self-sufficiency
Financial independence
Having enough resources are important concerns
Enterprising
Pragmatic
“rugged individualists,”
wheeler-dealers
Risk-taker
Hardworking
Denying own emotional needs
Dominate their environment, including others
Feel that others are behind them, supporting their efforts.
The “boss” whose word is law
Swaggering
Boastful
Forceful
Expansive
Proud
Egocentric
Impose their will and vision
Not seeing others as equals
Not treating other with respect
Highly combative
Intimidating
Confrontational
Belligerent
Creating adversarial relationships
Everything becomes a test of wills
Will not back down
Use threats and reprisals to get obedience from others, to keep others off-balance and insecure
Unhealthy Ruthless
Dictatorial
“might makes right.”
The criminal
The outlaw
The renegade
The con artist
Hardhearted
Immoral
Potentially violent
Delusional ideas about their power
Delusional ideas about their invincibility
Delusional ideas about their ability to prevail
Megalomania
Feel omnipotent
Invulnerable
Recklessly overextend themselves
They get in danger
May brutally destroy everything that has not conformed to their will rather than surrender to anyone else
Vengeful
Barbaric
Murderous
Sociopathic tendencies
Level 1 Healthy The Magnanimous Heart
Level 2 Healthy The Self-Confident Person
Level 3 Healthy The Constructive Leader
Level 4 Average The Enterprising Adventurer
Level 5 Average The Dominating Power Broker
Level 6 Average The Confrontational Adversary
Level 7 Unhealthy The Ruthless Outlaw
Level 8 Unhealthy The Omnipotent Megalomaniac
Level 9 Unhealthy The Violent Destroyer
Characteristics I’m a force to be reckoned with.
My bluntness can sometimes blow people away.
People say I have a powerful aura.
I can both make the rules and enforce them.
I look out for people who can’t look out for themselves.
People see me as a natural leader.
I don’t have to prove anything to anybody.
I have the strength to take on tasks that would defeat a weaker person.
Controlling my temper is tough.
When I walk in the room full of people, I immediately sense who’s in charge.
I take things personally and don’t care who knows it.
My word is my bond.
I don’t mind giving tough love when it’s needed.
I’m the chief in my circle of friends.
Feeling vulnerable makes me squirm.
I always protect what’s mine.
I’m a natural survivor, and I have the supplies stockpiled to prove it!
I have big appetites and “larger than life” desires.
If I walk into a group that lacks a leader, I’ll take charge.
I take action when other people are still trying to sort out their feelings.

 

Type 9
The Peacemaker
Holy Idea Holy Love
Virtue Action
Fixation Indolence [Daydreaming]
Negative Passion Sloth [disinclination to work]
Basic Fear Of loss, separation and fragmentation
Basic Desire Peace of mind and wholeness
In Search of Harmony and stability
Healthy Sense of Self “I am peaceful, easy going person”
Hidden Complaint “I am content – others pressure me to change”
Defense Mechanism Repression, Dissociation Denial
Temptations To avoid conflicts and self-assertion
Saving Grace Value relationships – so receptive to change
Structural Patterns Self-effacement
Cognitive Error Peace of mind by disengaging from instincts and reality.
Parental Orientation Connected with both parents
Key Motivation Want to be peaceful
To have serenity and peace of mind
To create harmony in their environment
To preserve things as they are
To avoid conflicts and tension
To escape upsetting problems and demands on them
At Their Best Self-possessed
Feeling autonomous and fulfilled
Have great equanimity and contentment because they are present to themselves
Paradoxically, at one with self
Able to form more profound relationships
More alive, awake, alert to self and others
Healthy Deeply receptive
Accepting
Unselfconscious
Emotionally stable
Serene
Trusting of self and others
At ease with self and life
Innocent
Simple
Patient
Unpretentious
Good-natured
Genuinely nice
Imaginative
Creative
Attuned to nonverbal communication
Optimistic
Reassuring
Supportive
Have a healing and calming influence—harmonizing groups
Brings people together
Good mediator
Synthesizer
Communicator
Average Self-effacing
Agreeable
Accommodating
Idealizing others and “going along” with things to avoid conflict
Have a “philosophy of life” that enables them to quiet their anxieties quickly
Submerge themselves in fulfilling functions for others.
In their reactions, they are unresponsive and complacent
Walks away from problems and “sweeping them under the rug.”
Passive
Disengaged
Unreflective
Inattentive.
Thinking hazy
Ruminative mostly about their fantasies
“tune out” reality
Oblivious.
Emotional indolence
Unwillingness to exert self (and stay focused) on problems
Passive-aggressive
Indifferent
Minimize problems to appease others and to have “peace at any price.”
Fatalistic
Resigned
Stubborn
Resistant to influence
Practice wishful thinking
Waits for magical solutions.
Inadvertently create conflicts with others by their denial and obstinance
Unhealthy Repressed
Undeveloped
Ineffectual
Do not want to deal with problems
Depressed
Listless
Dissociating self from all conflicts
Neglectful
Dangerously irresponsible
Wanting to block out of awareness anything that could affect them
They dissociate so much that they eventually cannot function
Numb
Depersonalized
Severely disoriented
Catatonic [muscular rigidity]
They abandon themselves, turning into shattered shells
Multiple personalities possible
Level 1 Healthy The Self-Possessed Guide
Level 2 Healthy The Receptive Person
Level 3 Healthy The Supportive Peacemaker
Level 4 Average The Accommodating Role Player
Level 5 Average The Disengage Participant
Level 6 Average The Resigned Fatalist
Level 7 Unhealthy The Denying Doormat
Level 8 Unhealthy The Dissociating Automaton
Level 9 Unhealthy The Self-Abandoning Ghost
Characteristics Most people see me as more peaceful than I really am.
Being in nature is deeply soothing to me.
I can get cranky when things get too complex.
I can be stubborn in a way that avoids direct confrontation.
I am able to create harmony in my environment.
I can’t help but see both sides of almost any question.
I like to keep life simple and uncomplicated.
Details of my childhood sometimes seem hazy and far away.
I often find it hard to accomplish something without getting distracted by other tasks.
In a group situation, I usually prefer to blend in, rather than take the lead or voice objections.
Having daily routines helps me stay on track and get things done.
Often I feel that my personal opinions aren’t all that essential to a group discussion.
Impartial listening comes easily to me.
I generally enjoy puttering around and losing myself in the small tasks of ordinary life.
Most people see me as non-judgmental and easy-going.
Sometimes it’s hard to get around to my own personal needs.
Tolerance comes easily to me.
Familiar comforts bring me a sense of peace.
Big personal decisions can paralyze me.
It’s easy to let my friends decide how we spend our time together.

Investment: Sector Analysis-2015

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The Health Care Sector encompasses two main industry groups. The first includes companies who manufacture health care equipment and supplies or provide health care related services, including distributors of health care products, providers of basic health-care services, and owners and operators of health care facilities and organizations. The second regroups companies primarily involved in the research, development, production and marketing of pharmaceuticals and biotechnology products.

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The Information Technology Sector covers the following general areas: firstly, Technology Software & Services, including companies that primarily develop software in various fields such as the Internet, applications, systems, databases management and/or home entertainment, and companies that provide information technology consulting and services, as well as data processing and outsourced services; secondly Technology Hardware & Equipment, including manufacturers and distributors of communications equipment, computers & peripherals, electronic equipment and related instruments; and thirdly, Semiconductors & Semiconductor Equipment Manufacturers.

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The Energy Sector comprises companies whose businesses are dominated by either of the following activities: The construction or provision of oil rigs, drilling equipment and other energy related service and equipment, including seismic data collection. Companies engaged in the exploration, production, marketing, refining and/or transportation of oil and gas products, coal and other consumable fuels.

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The Financial Sector contains companies involved in activities such as banking, mortgage finance, consumer finance, specialized finance, investment banking and brokerage, asset management and custody, corporate lending, insurance, financial investment, real estate investment trusts (REITs), as well as companies engaged in real estate management & development.

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The Industrials Sector includes companies whose businesses are dominated by one of the following activities: The manufacture and distribution of capital goods, including aerospace & defense, construction, engineering & building products, electrical equipment and industrial machinery. The provision of commercial services and supplies, including printing, employment, environmental and office services. The provision of transportation services, including airlines, couriers, marine, road & rail and transportation infrastructure.

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The Telecommunications Services Sector contains companies that provide communications services primarily through a fixed-line, cellular, wireless, high bandwidth and/or fiber optic cable network.

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REVIEW: 2014 Objectives

 

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SwimBikeRun.xlsx image

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2014 Swim [Miles]    134
2014 Bike [Miles]    3450
2014 Run [Miles]    48
Lifetime Swim [Miles]    1493
Lifetime Bike [Miles]    33962
Lifetime Run [Miles]    1193

Cardiac Repair Status:
Stent #1-Day 2201, 20081222
Stent #2-Day 1644, 20100702

As of 20141007
Cholesterol=134, spec <200 mg/dl
HDL Cholesterol=50, spec >39 mg/dl [passed]
Calculated LDL Cholesterol=73, spec <100 mg/dl  [passed]

Risk Ratio LDL/HDL=1.47 , spec <3.55 ratio [passed]

Simplified Portfolio-910
SPX, RRGSX, JAGTX, JAGLX, FLCEX, FLGEX, VINIX, RFNGX
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SPX Trend
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2000-2014 Breakthrough, but you did not wait…

"If you’ve been in America for more than five years; if you have children who are American citizens or legal residents;  if you register, pass a criminal background check, and you’re willing to pay your fair share of taxes — you’ll be able to apply to stay in this country temporarily, without fear of deportation. You can come out of the shadows and get right with the law." 

President Obama, 20141120, Thursday

Short  version:
1. If you reside in the US for >5 years
2. If you have children who are American citizens or legal residents
3. If you register, pass a criminal background check and pay your fair share of taxes

Walk Wisely Every Moment

“Whoever walks with the wise becomes wise, but the companion of fools will suffer harm.” Proverbs‬ ‭13‬:‭20‬ ESV

See it at Bible.com:

http://bible.com/59/pro.13.20.esv

Simplified “Get What You Desire Strategy”

“Delight yourself in the Lord, and he will give you the desires of your heart.” Psalm‬ ‭37‬:‭4‬ ESV

See it at Bible.com:

http://bible.com/59/psa.37.4.esv

Mistakes Countermeasure

‭”I have stored up your word in my heart, that I might not sin against you.” Psalm‬ ‭119‬:‭11‬ ESV

See it at Bible.com:

http://bible.com/59/psa.119.11.esv

Heartbeats

I just wanted to share this song to everyone. 

1. Wear your headphone.
2. Go to 48:00 minutes
3. Play and sing along
4. Repeat a few times

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https://www.youtube.com/watch?v=w8qMtzafsCg 

Love strung out
I am found in the price You paid
I know that Your life
Is the blood running through my veins

My eyes fixed wide on the light of the cross again
I feel the weight drop
In the wake of the empty grave

I want You
I need You
I love You
Jesus
My heart beats forever
Just to know You
Let go and throw my future into Your hands again

Heart beats loud to the sound of a different drum
Calling me out from the crowd to pursue the One

I want You
I need You
I love You
Jesus
My heart beats forever
Just to know You
Let go and throw my future into Your hands again

Break me down till I soar on grace
Lead me on through the fire and rain
The rhythm of my heart beats wild
For Your endless praise
Every waking hour I will seek Your face

Simple Duties of Man

‭1. Fear God
2. Keep His commandments

“The end of the matter; all has been heard. Fear God and keep his commandments, for this is the whole duty of man.” Ecclesiastes‬ ‭12‬:‭13‬ ESV

See it at Bible.com:

http://bible.com/59/ecc.12.13.esv

Desire / Temptation Relationship

“Let no one say when he is tempted, “I am being tempted by God,” for God cannot be tempted with evil, and he himself tempts no one. But each person is tempted when he is lured and enticed by his own desire.” James‬ ‭1‬:‭13-14‬ ESV

See it at Bible.com:

http://bible.com/59/jas.1.13-14.esv

Delete “need to please”

“For am I now seeking the approval of man, or of God? Or am I trying to please man? If I were still trying to please man, I would not be a servant of Christ.” Galatians‬ ‭1‬:‭10‬ ESV

See it at Bible.com:

http://bible.com/59/gal.1.10.esv

SPX Relationship/Effect in % to “Top Performing Funds”

I rebalanced all my portfolio in August 29th 2014 and at that time the market was still at positive momentum.  Later I found out that I lost somewhere around 6% across all my holdings in mid October.  6% is not much when the amount is small but when your portfolio is already big, 6% is not a good number.

I was curious of the actual effect of S&P 500 towards the top performing funds, the results are in Table 1.

Disclaimer:
The information mentioned here is for educational purposes only.  Do not be influenced to invest on any funds mentioned below without doing your own comprehensive research.

SPXAnalysis-3Months-2014August-October.xlsm [33.5MB]
http://blindcaveman.wordpress.com/tag/finance/ 

Table 1: Date range: August 29th and October 17th: [45L]

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SPX Comparison 3Month-2014August-October

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SPX-Healthcare-3Month-2014August-October
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SPX-Fidelity Freedom Funds 3Month-2014August-October
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TRowe Price 3Month-2014August-October

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S&P 500
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Step by Step:
1. Get portfolio chart comparison-3 months
2. Get portfolio raw data-10 years
3. Identify funds which has a lower margin of safety
4. Get balance of portfolio at specific date August 29 2014
5. Get balance of portfolio at specific date October 17, 2014
6. Answer the following questions:
   A. % relationship of SPX to Portfolio when S&P 500 drops 116 points/ –6.18%
   B. Which fund posted the lowest margin of safety?
7. Repeat Step 1-7 every 3 months

Remembering You!

Dear Ate,
I did not realize how close we were when we were kids. These days, I have plenty of time contemplating about life and retirement and it so happen that when I tried to bring back my younger years, I remembered that we were staying together for 20 years or so. We shared the same kitchen and dinner table all those years.

Brittney and Brent are the same way and it seems that school life and personal goals starts to separate them apart. There are no more kids in the house. The same thing that happened to our family will also happen to our kids. They too will get busy with their own endeavors, therefore the gap begins to unfold.

Being unknown/distant to each other can be a good thing also – it creates an excitement on our part. I’m always excited and curious about you because of all the close people I have in my circle, you are the least to say random things.

I don’t call or email very often but I want you and everyone else at home to know that my heart belongs to my home and family. One day I will spend more time with everyone back home. I do miss home a lot (everyday) but I have to take care of some things here for now. Once the kids life are fully autonomous and self sustaining, then I will pack my bags and come home. It’s different to live in a country other than your own. I would say, despite the economic situations, calamities and infrastructure in our place, I’m still determined to spend my retirement in the tiny island.

How are you these days?

I just wanted to say happy birthday. I have to use a calculator to get it right.
2014 – 1964 = ? I’ll leave it blank for now.

Dongding

Regarding my health,( i know that you are going to ask), I’m fine and healthy. Please read my field report below, it determines the full status of my heart function. My cardiologist ordered me to delete my Effient medication a week ago and I hope that the change will not affect my health equilibrium. My cholesterol report came back last week but the nurse failed to say the exact #, she just told me that my cardiologist’s advice after seeing the results – “keep doing what I’m doing”. Anyway, short report – I am healthy as I can be.

I dislike to say “stay healthy” since you are the one that went to medical school. I do hope that you too is taking care of your body.

https://blindcaveman.wordpress.com/2014/10/12/field-report-2014-outlaw-100-miles-day1561year4-2/

FIELD REPORT: 2014 Outlaw 100 Miles; Day1561/Year4.2

I’m on chapter 10 of the book called Thinking, Fast and Slow [google search] and I had a dilemma at the start of the Outlaw 100.  Notice also that I’ve studied MLA [Myopic Loss Aversion] lately and was able to understand why people are “risk averse”, aversion is “a feeling of in intense dislike”. We tend to avoid risks most of the time.  We have this “comfort zone” and we love to stay there for as long as we want to. “Hey, I just wanted to play/be safe”,  those are our normal comments when facing an ordeal or a critical decision opportunity. 

Please click the two links that I mentioned above and dwell on the subject for a long while and try to understand System1 and System2.  You can get the paperback copy of the book  from Amazon for $9.99. I would say that I wish I’ve known the subject when I was in my 20’s.  Being 48 is not too late yet, so I must start fighting MLA now – whatever it takes and whatever is the subject.

Back to my Outlaw 100 topic, I’ve trained all year for this event, I’ve done 56miles bike ride every week and had been primed to continue the tradition of doing 100 Miles every year as part of my heart recovery program.  For those of you who don’t me yet, I became a cardiac patient in December of 2008, I was 42 when I had my heart attack, that was my Stent#1, Stent#2 followed in July of 2010, and it’s been Day 1561 since my trip to the cardiac cath lab in 2010.  I was already a very active cyclist and swimmer years before the cardiac event happened.  I thought at first that being a cardiac patient will cripple my mind to avoid doing what I love – cycling, swimming and occasionally running.  But then the trend became opposite  of what I expected.  I became a risk taker.  I figured out that I’m already considered as “damaged good” and there is no other way but “up” in my situation. If I stay in bed/home all day and be safe, what is the value to that?  But…what if I do something opposite and take all the risks that I’m presented to, what do you think will happen?  This is the story of my life. 

Disclaimer: Please do not mimic my actions. ;-( )

Dilemma at the start of the Outlaw 100:
1. Heavy rains and lightning at 0800, the start of the ride.
2. Outlaw 100 sponsor hinting the participants of a delayed start at 10pm and possibly cancel the event.
3. I had 2 water bottles to last 100 miles
4. I had 3 clif bars and 3 powergels to feed myself of the entire 100 miles journey

My decision:
1. Start at 0830 solo ride
2. Face the heavy rain and possible lightning
3. Conserve food and water for 100 miles [roughly 7-8 hours]

Outcome:
1. Finished the 100 miles solo ride safely
2. Satisfaction of doing the 100 miles solo, the event was cancelled,  I did not know this until my arrival at the finish line at 1600, no one was there.

Conclusion:
1. Take risk sometimes, you will never know the outcome until you get out from your comfort zone. The rain stopped pouring on the second hour, which made the ride so enjoyable because of the cooler temperature and very gentle wind speed.

2. Don’t over think the situation. If your objective of the day is finish the 100 miles, do it anyway even if the whole world is against you.

3. Patience and persistence is a must have when placed in a difficult situation.  Press on no matter what.  The greatest mistake one can make – giving up.

Detailed Field Report 

DATE: 20141011
DURATION: 7hours and 51 Minutes
WHO: Me
WHAT: 2014 Outlaw 100 Bike Ride [view info]
WHERE: Start/Finish Old Settler Park, Round Rock, TX USA.
HOW: By Bike
Total Miles=103 Miles
Average Speed=14.0 mph
Total Time= 8hours [computer]
Total Time on the road= hours [stopwatch]
Gatorade Consumed= 4 bottles
Clif Bar consumed=3
Power Gel consumed=3
Cups of pickle juice=NONE [event was cancelled, no refreshment at rest stops
No. of flat tires=NONE
No. of accidents=NONE
Muscle Cramps=NONE
Chest Pain=NONE
Raindrops=First hour heavy downpour
Post Ride Meal=bagel and coffee
Average Heart Rate= 115
Maximum Heart Rate= 140
BP before the ride=150/95, 50 bpm
BP after the ride=105/65, 68 bpm
Days after Myocardial Infarction [Stent #1]-2116 days/5.8 years [20081222]
Days after Stent #2-1561 days/4.2 years [20100702]
Temperature=65’F

TIMELINE:
0500, End of Sleep,
0505, Pasta breakfast; Bagel, coffee
0715, Leave the house
0830, Mile 0, start of 100 Miles Bike Ride [I left at 0830, event was cancelled, solo ride for 100 miles]
0900, Mile15
1000, Mile 30
1100, Mile 45
1300, Mile 60
1400, Mile 75
1500, Mile 90
1600, Mile 100
1700, Nap
2000, Read
2400, Sleep

2014 Outlaw100 Ride Full Map [view map in pdf]
SwimBikeRun.xlsx
mapmyride

Related Posts:
cardiac-notes
rosedale
outlaw100

Notes/Pictures
Weather in Round Rock, 20141011, Raining at 0500
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Ride Map-100 Miles
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Lifetime Miles:
Stent #1-20081222
Stent #2-20100702
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20141011-2014Outlaw100 Album

Logistics
image

The bike
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Outlaw 100 water bottle collection
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Outlaw 100 keychain collection
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Breakfast at 0500
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Early morning
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At Dell Diamond Parking lot, heavy downpour
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Empty rest stop #2, this is the Mile100/Mile65 decision time
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Very quite 100-mile journey
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At Mile50 with half of supplies.
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Red Outlaw100 marker = 100 Mile route
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Another lonely road at Mile 50
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Horizon worth seeing. Farming without people.
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At Granger Lake, Mile 60
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Water Station #7, Mile 75
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At Mile 75, water supply is very low, I still have 25 miles left to cover, roughly 1 hour and 30 minutes to go
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I purchased this 32oz Gatorade from a gas station to help me get through 25 miles
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End of ride, wet feet since Mile0.
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Bike condition at Mile 100
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101.84 Miles
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Mio Heart Rate Monitor on iOS8 micoach app
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MapMyRide Activity Log [data]
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2014 Color Run-Round Rock

Brent,
It’s only 5k but it is a good start.  May this event be the beginning of your Ironman career.  I’m logging it here because you will be the one to continue updating this journal and finish the story.

http://thecolorrun.com/ 
20141005-BrentColorRun-5K

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dysrationalia

Dysrationalia – "the inability to think and behave rationally despite high intelligence"

Rationalism is a belief that one’s opinions or actions should be based on reason and knowledge rather than emotional responses

A rational person thinks
1. clearly
2. sensibly
3. logically.

rationality is not the same as intelligence.
smart people can do dumb things

two principal causes of dysrationalia

  1. processing problem
  2. content problem

Myside Bias – A common error that occurs with everyday thinking is Myside Bias — the tendency for people to evaluate evidence, generate evidence, and test hypotheses in a manner biased toward their own opinions.

Dysrationalia.pdf

Myopic Loss Aversion

Are you be willing to accept the following offer:
“a 50 percent chance to win $200 and a 50 percent chance to lose $100”.

1. “losses loom larger than corresponding gains”
2. “losses and disadvantages have greater impact on preferences than gains and advantages”
3. “people feel losses more deeply than gains of the same value”
4. “if you look at your investments closely/frequently, you will miss the bigger picture”

Read more:
Investment-MyopicLossAversion0.pdf
Investment-MyopicLossAversion1.pdf
Investment-MyopicLossAversion.pdf
loss-aversion.behaviouralfinance

 

Related Posts:
http://blindcaveman.wordpress.com/tag/finance/

BookSummary: 25 Habits of Highly Successful Investors

Mindmap-BookSummary-25HabitsOfHighlySuccessfulInvestors.html
BookSummary-25HabitsOfHighlySuccessfulInvestors.pdf
http://www.amazon.com/The-Habits-Highly-Successful-Investors/dp/1440556628

image

Habit 1: Know Yourself—and Know What to Expect
Habit 2: Know and Use Basic Investing Math
Habit 3: Get the Right—and Right Amount of—Information
Habit 4: Find Your Diversification Sweet Spot
Habit 5: Segment, or “Tier,” Your Portfolio
Habit 6: Work Hard and Work Smart
Habit 7: Buy Like You’re Buying a Business
Habit 8: Buy What You Understand, Understand What You Buy
Habit 9: Appraise Funds Realistically
Habit 10: Value Thy Fundamentals
Habit 11: Look for Cash in All the Right Places
Habit 12: Don’t Forget the Intangibles
Habit 13: Put on Your Marketing Hat
Habit 14: Put on Your Street Shoes
Habit 15: Sense the Management Style
Habit 16: Look for Signs of Value, Signs of Unvalue
Habit 17: Do Your Threes—Three Pros, Three Cons
Habit 18: Buy with a Margin of Safety
Habit 19: Buy Smart—When You Decide to Buy
Habit 20: Keep Your Finger on the Pulse:
Habit 21: React, But Don’t Overreact, to News
Habit 22: Pay Yourself
Habit 23: Don’t Marry Your Investments
Habit 24: Sell When There’s Something Better to Buy
Habit 25: Measure Your Results

Success and the Will of God

It is week04 since you left the base camp for your own journey in life. I have little influence in your life anymore but I will continue to mentor you and show you ways to improve your life so that the mistakes that I’ve done in the past can be avoided in your own personal journey in life. Someone said the roles of our past are statistics, predictor and influencer of the future. Let us use our past experiences for our own good.

‭Engrain the following in your way of life. You don’t have to be perfect at all times, but always remember that above all else, above all the excitement and arousal of new things in life, there is always a fundamental principle to follow. Remember, rewards always at the end of every journey and it has been promised. Always believe that these hardships you are facing are only temporary.

1. Confidence in God
2. Your Endurance always comes from God and nowhere else.
3. Always do the will of God wherever you.

“Therefore do not throw away your confidence, which has a great reward. For you have need of endurance, so that when you have done the will of God you may receive what is promised.” Hebrews‬ ‭10‬:‭35-36‬ ESV

See it at Bible.com:

http://bible.com/59/heb.10.35-36.esv

NOTES: Restructuring Individual Retirement Account; Rule of 72

I have plenty of spare time now since the house is already empty, 2 kids are already in college and it is just me and my wife for now. My strategy has changed a little bit and I need to reassess my financial strategy.  Me and my wife will be retiring in 10 years or so and would love to do it within 10 years so that I can fulfill my true vocation [it is a secret, don’t ask me].  In order for me to retire from my job, I need to restructure my finances so that I will not have to work hard to fund my retirement projects.

ReadMe:

https://ucfocusonyourfuture.mysecurebenefitsportal.com/financialfitnesslibrary/resource/85
https://www.mysavingsatwork.com/taxexempt/assets/370190_FidelityBrokerageLink.pdf
https://www.fidelity.com/insights/investing-ideas/overview
https://www.fidelity.com/insights/investing-ideas/the-right-way-to-pick-a-mutual-fund
https://www.fidelity.com/insights/investing-ideas/7-stocks-for-the-next-15-years
https://www.fidelity.com/insights/personal-finance/4-key-numbers-in-your-financial-life
https://www.fidelity.com/insights/investing-ideas/how-life-stages-shape-investing
http://en.wikipedia.org/wiki/Rule_of_72
http://www.moneychimp.com/features/rule72.htm
http://www.moneychimp.com/features/rule72_why.htm
https://www.khanacademy.org/economics-finance-domain/core-finance/interest-tutorial/compound-interest-tutorial/v/the-rule-of-72-for-compound-interest
What Are Mutual Funds
Type of Funds
Fidelity Mutual Fund Research
Top Fidelity Funds
Evaluating Investment Rate of Returns
Personal Rate of Return

Picking a Mutual Fund
Step 1: Determine why I want or need a new fund
Step 2: Find the funds or ETFs that meet my needs
Step 3: Learn the story of the fund
Step 4: Compare the fund to its peers, then check returns
Step 5: Choose the finalists, read the prospectuses, check with the analysts
Step 6: Check under the hood

Picking a Stock for Long Term Investments
[Not all stocks, however, are suitable long-term buys. A company you expect to be wedded to for 15 years should have six characteristics:]
1. a product that can endure and aren’t fads
2. a history of leaders who can adapt
3. a strong balance sheet
4. a benign competitive environment
5. a track record of innovation balanced by vigilance against taking on too much risk
6. a strategy that looks beyond the next year and certainly beyond the next quarter.

4 Key Financial Finance Health Index
Credit Score
Retirement Savings
Emergency Savings
Net Worth

My Fidelity Account Health Checklist:
1. Check the current balance.
Go To Your Fidelity Account->Account & Trade Portfolio->Statements->View Online Statements->Selelct YTD->Click Retrieve Statement
2. Check the current Personal Rate of Return. [Do this in December of each year]
3. Understand Rule of 72. [use spreadsheet below to simulate]
4. Create a Brokerage Link Account to have more investing choices.
5. Get Top Performing Mutual Fund List
[Fidelity Fund List By Performance]
[ETrade Fund List Screener] Select-All Groups, Performance-5Year Top20, ShowMe 4-5 Stars, Check-NoLoad/No Transaction Fee, View Matches, Click Export to Excel
6. Exchange low performing funds from your research.
7. Fund Brokerage Account
8. Invest Brokerage Account with Top Performing Funds
9. Repeat Step 1 to Step 7 every 90 Days

Excel – Simulator-PersonalFinance.xlsx
https://dl.dropboxusercontent.com/u/80421698/Simulator-PersonalFinance.xlsx

Related Finance Topics:
http://blindcaveman.wordpress.com/tag/finance/ 

Netbenefits Health Check [individual performance]
1. Login to https://netbenefits.fidelity.com/NBLogin
2. Click the Portfolio Position Link [top right area]
3. Click each Ticker Symbol [+] sign to view the performance of each investment.

Netbenefits Health Check [overall performance]
1. Login to https://netbenefits.fidelity.com/NBLogin
2. Click Quick Links–>Transaction History–>Summary-Year to Date Change
3. Click Quick Links–>Transaction History–>Investments–>Performance & Research


25 Habits of Highly Successful Writers

 

https://dl.dropboxusercontent.com/u/80421698/Book-Writing-1-25-habits-of-highly-successful-writers.pdf

5 Warren Buffett investing don’ts

5 Warren Buffett investing don’ts

No. 1: Don’t let world events affect your investing decisions
Buffett said even if he knew a big war was unavoidable, “I will still be buying stock. You’re going to invest your money in something over time. The one thing you can be sure of is if we went into some very major war, the value of money would go down. … That’s happened in virtually every war that I’m aware of. … The last thing you want to do is hold money during a war. You might want to own a farm, you might want to own an apartment house, you might want to own securities. During World War II, the stock market advanced. The stock market is going to advance over time.”

No. 2: Don’t feel bad when stocks go down
On a day that global stocks markets were reeling from worries that the Ukraine situation could lead to war, Buffett said, “When I got up this morning, I actually looked at a stock on the computer, on the trades in London, that we’re buying and it’s down and I felt good. … We were buying it on Friday and it’s cheaper this morning and that’s good news.” Will he buy more? “Absolutely.”

No. 3: Don’t think you have to be an expert to profit from stock
“The stock market just offers you so many opportunities, thousands and thousands of different businesses. You don’t have to be an expert on every one of them. You don’t need to be an expert on 10 percent of them even. You just have to have some conviction that either a given company, or a group of companies … are likely to make more money five or 10 or 20 years from now than they’re earning now. And that is not a difficult decision to come to.” And if you have no expertise at all, Buffett recommends a low-cost index fund that tracks the S&P 500 ($INX). “Keeping costs to a minimum is enormously important in investing. … If you’re in effect paying out 1 or 2 percent annually of your portfolio, that’s a big, big tax that you don’t have to pay.”

No. 4: Don’t go for the quick profit
Asked if “activist investors” are really acting in the best interests of targeted companies and their shareholders, Buffett replied, “Generally speaking, they are interested in making a quick profit and there’s no law against making quick profits. But our whole attitude in our own business, and what we like to see with the businesses we own stock in, is we want to run them for the people who are going to stay in rather than the people who are going to get out. At any given time, you can make more money, usually, selling the company. … The answer isn’t to sell the company. The answer is to keep running the company well. … I could do certain things to jiggle up the price of Berkshire (BRKB) in the short run. It would not be good for the company over five or 10 years.”

No. 5: Don’t put your money into Bitcoins for the long run
“It’s not a currency. It does not meet the test of a currency. I wouldn’t be surprised if it’s not around in 10 or 20 years. … It is not a durable means of exchange. It’s not a store of value. … It’s been a speculative — a very speculative — kind of Buck Rogers-type thing, and people buy and sell them because they hope they go up or down just like they did with tulip bulbs a long time ago.”

Simulator-Personal Finance

I came across an investing book last weekend and the author mentioned 3 things that caught my attention.  He said that there are only 3 things you need to keep in mind when you want to attain your financial goals.

1. How long you invest?
2. How much you invest?
3. What rate of return you get on your investments?

I’ve compiled a few spreadsheets to help my financial journey and I would like to share this to my readers.  I did not write a detailed step by step on how to use the spreadsheet but it is not rocket science to follow.

Please share your wealth when you reach your seven figures.  The spreadsheet includes the following:
1. Timeline
2. Budget
3. Age Table
4. Mortgage Calculator
5. Investment Calculator
6. Millionaire Calculator
7. Dollar to Peso converter [PHP]

https://dl.dropboxusercontent.com/u/80421698/Simulator-PersonalFinance.xlsx
https://dl.dropboxusercontent.com/u/80421698/FundReport-JAGTX-20150228.pdf
https://dl.dropboxusercontent.com/u/80421698/FundReport-JAGLX-20150228.pdf

The author also mentioned 4 key things in life that is worth examining:
1. Health
2. Wealth
3. Social Life
4. Personal Life

I’m not done with the book yet so I can’t really write a summary.  But even by just contemplating with the 4 items above can yield to a better insight in life.

I’ve deleted #3 a few months to make my life a lot simpler.  Yes, I have no social interaction except the people at work and WordPress [if it counts].

Day00001-Project Zero Bird; 5 Stages of Life

5 Stages of Life:
1. Independence from own parents
2. Marriage
3. Become a parent
4. Children launch their own independence stage
5. Retirement years

ENS Notes:
http://www.psychologytoday.com/conditions/empty-nest-syndrome
http://health.howstuffworks.com/wellness/aging/empty-nest/stages-of-empty-nest-syndrome.htm/printable
http://health.howstuffworks.com/wellness/aging/empty-nest/empty-nest-syndrome.htm/printable 

PHASE ONE: Preparation
    Castilian Lease 6850
    Meningitis Record
    Register Class Orientation
    Buy Laptop
    Buy dual Monitor
    Setup checking account
    Research student loan
    Apply for student loan
    Get Eye Exam
    Get new eyeglasses
    Dental Appointment
    Ml350 Service B
    Turn off Extra 100 mlg
    Turn off Etrade 500
    Rigel 401k to 3%
    Britta 403B to 3%
    Setup Budget 2014
    Get Texas T. Fund Card
    Pack for UT
    Move Date – 8/23 Sat
    Know how to Laundry
    Know RR to UT driving
    Find roommate for 2015
    Buy Books
    Spend Time @ home
    Practice Bagel Breakfast
    Know how to aeropress
    Get First Aid Kit
    Know how to make Ramen Soup
    Finish ALEKS
    Buy SMART TV
    Fillout FAFSA
    Clean room
    Throw out OLD stuff
    Schedule Car APP
    Execute Car APP

PHASE TWO: Packing Preparation
    Pack Clothes
    Unplug Electronics
    Pack Electronics
    Pack Cable RJ58
    Pack Cable RJ45
    Pack AC Outlet
    Pack Router
    Pack School Supplies
    Pack Monitors
    Pack PS3 and Handhelds
    Pack Games
    Pack Alarm Clock

PHASE THREE-Unpacking and Setup
    Unload stuff
    Put away Clothes
    Set up Closet
    Set up Pantry
    Set up Bathroom
    Set up Office Table/Work Area
    Set up Sink/Kitchen/Cupboards
    Set up Computer
    Set up Network
    Set up Router
    Set up PS3
    Set up Outlet
    Set up Wireless Network
    Set up Netflix
    Set up To-Do List
    Buy groceries
    Buy small table
    Buy small chair
    Say goodbye

Home to UT Austin: 19.4 Miles, 29 Minutes
http://www.utexas.edu/ 
http://thecastilian.com/ 

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Luggage
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On Interstate 35
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Texas State History Museum, packet pickup http://www.thestoryoftexas.com/image

Austin bikes for rent
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Texas Capitol  http://www.tspb.state.tx.us/tspb.htm
image

image

San Antonio St where The Castilian is locatedimage

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Movers in green shirt, they do all the moving image

First impression of the room
image

image

image

image

Life of the room started to show
image

image

13th floor view from one of the window
image

image

image

Supplies in place
image

All my 3 children after all the setup work
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It’s good when you have 2 daughters who can take care of the bathroomimage

The toilet seat will not stay up, I have to improvise, a paperclip did the trickimage

32” Smart TV with Netflix, WIFI router and cable TVimage

Dual 19” Dell Monitor with EPort Plus Docking Station.  Computer is Dell E4310 Latitude
Desk lamp from IKEA.
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All my children [the one on the left is my wife but she is one of them]
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The hallway, Brent’s room is all the way to the very end of the hallway.image

This guy was ready to kick us out.  His freedom from parents starts in a few seconds.image

Time Personality = Financial Health

TimePersonality-FinancialHealth-Study.pdf
Take the Quiz

Time Personality and Financial Health
    1. A high degree of financial acumen is not a strong predictor of financial health People who perceive themselves as financially literate do not necessarily show a higher degree of financial health
    2. There is a high degree of correlation between a person’s approach to time and their financial health
    3. People who are past oriented (score high on past positive or past negative) are more likely to be financially healthy
    4. People who are excessively present oriented are likely to be financially sick
    5. People who are focused on the future have a high self-perception of financial literacy, but not necessarily a higher degree of financial health.
    6. Millennials think they are less financially literate, but demonstrate better financial health than baby boomers
    7. People in the UK had the highest percentage of financially healthy individuals

blindcaveman version:
    1. Don’t trust your own keen financial insight alone.
    2. Time management = positive financial health. Manage your time = manage your finances.
    3. Learning from past mistakes = positive financial health.
    4. Present oriented = negative financial health.
    5. Future oriented =/ not so positive financial health.
    6. If your date of birth is 1980 or >, you think you are less financially literate but demonstrate better financial health.
    7. People in the US =/ not so positive financial health.

BookSummary: Executive Function

 

BookSummary: Executive Function

image

FMEA: 88mm Chinese Carbon Wheelset – Baixiang

Objectives:
1. To upgrade the Time Trial Bike with aerodynamic wheelset at a lower cost.
2. To find out if the lower cost of a product  does not necessarily mean a sacrifice of quality and function
3. Just being curious about how an unknown international business like Baixiang can compete with a branded and well established factory of expensive carbon bicycle wheelset.

Notes:
1. This is my personal notes of the product and I am not motivated by any means to receive compensation or perks from Baixiang. Although Wendy reminded me that I have a 1 year warranty of the product if the damage is a factory defect that pertains to quality.

2. I am comparing this carbon wheelset with my 4 years old Mavic Cosmic Carbone SL which at this time had not failed me yet for any single time.

3. My Saturday rides is around 55 miles, I will be evaluating this product during my 50 miler weekend training ride.  I’m also scheduled to ride on the annual Outlaw 100 in Georgetown Texas which I am planning to do the 100Mile route [the usual].

MapMyRide Site
SwimBikeLog.xlsx

Mindmap-Failure Mode and Effect Analysis-Time Trial Bike Wheelset
Product Description
        Baixiang 700C 88mm Carbon Clincher Shimano [from Amazon]
Custom Ordered Spec
        All black, bladed aero spokes
Ordered Date
August 5, 2014
Delivery Date
August 16, 2014 [EMS then USPS]
  FMEA-Rim
Function
            Provide radially balanced structural support for spokes and tires
Potential Failure Mode
            Front wheel bent/crack
Potential Effect of Failure
            Bicycle becomes unstable
Potential Cause of Failure
            Incorrect wheel material composition
            Wheel cross section too thin for anticipated impact loads
Current Design Control-Prevention
            Design of Experiments on wheel material composition
Current Design Control-Detection
            None
Recommended Action
            Conduct reliability testing at Mile15, Completed 20140817. Passed.
            Conduct reliability testing at Mile 50, Completed 20140822. Passed.
            Conduct reliability testing at Mile 100, Completed 20140830. Passed.
            Conduct reliability testing at Mile 150,
            Conduct reliability testing at Mile 200,
            Conduct reliability testing at Mile 500,
            Conduct reliability testing at Mile 1000,
            Conduct reliability testing at Mile 1500,
Reliability Testing Criteria [any >0 is a Failure]
            Rim Crack=0
            Broken Spoke=0
            Loose nipple=0
            Hub failure=0

Product Information:

Tracking the package:
image

The package:
image

The note:
image

How it is packed:
image

Other items included:
Rim tape, 2x
Skewers
Spare bladed spokes and nipples
Extra ring for 9 speed cassette
Valve stem extender
Brake pads

image

The rear wheel:
image

Rear wheel hub
image

The front wheel
image

Weight of rear wheel: 2.4 lbs
image

Weight of front wheel and rear wheel: 4.4 lbs
image

Quality control inspection stickers
image

 

Before: With Mavic Carbone Cosmic SL
image

After: With 88m Chinese Carbon wheelset
image

image

My AMAZON Review
I was looking for a backup wheelset for my time trial bike which had a set of Mavic Carbone Cosmic SL on it but I don’t want to over spend. I did my research and looked at several vendors from youtube and ebay but I could not trust ebay or anywhere else other than Amazon.  I was assuming that Amazon did their homework about their international vendors and if the purchase goes negative, I have Amazon to confront for return or exchange.  I was skeptic a little bit of what I’m getting and they always said that "you get what you paid for".  [I paid less and I’m still satisfied]

It’s too early to tell if the product will pass my 2000 miles reliability test [around 1 year of testing] but so far I had >100 miles on the wheelset and it had not failed me yet.  I ride in Austin, Texas Hill Country back roads and the roads are not that smooth.  I am hoping that this wheelset will fail within one year so that I can get a replacement from Baixiang as promised by Wendy, the ever caring Chinese lady who follows up the ordering, shipping and health status of the product. Yes, my plan is to really test this wheelset to its limit just like how I rode my expensive Mavic Carbone wheelset every week for more than 4 years now.

My Custom Order:
1. All black
2. Bladed aero spokes

I installed a 700cx25 Gatorskin Tire.

POSITIVE:
1. Price
2. 88mm is designed with aerodynamics in mind.
3. The weight of the bike remained the same as compared to my old Mavic wheelset but the deep 88mm rims made a difference in terms of aerodynamics.
4. No cracks, broken nipple or wobble yet at Mile100.
5. I love headwind and crosswind now.
6. I’m in love with my bike again. It seems like the aerodymic wheelset is my virtual source of power.
7. Customer Service [Wendy] was always there for every email questions I had.

NEGATIVE:
1. Scary on downhill and crosswind flat ride, the 88mm deep rim function like a sail.  It felt like I was on a sailboat.
2. The extender that came with the purchase did not satisfy my quality assurance.  I am using the Topeak Presta Valve Extension. You have to get this extender because they only manufacture an 80mm tubes.  http://www.amazon.com/dp/B001M82ZHA/ref=wl_it_dp_o_pC_nS_ttl?_encoding=UTF8&colid=2WP65ECF326V9&coliid=IFTLA1HE4W43U
3. My bike is now noisy, maybe because of the deep rims but it is not a functional failure.  Anyone can notice now that I am attacking the peloton ;-(). But hey, this is a TTBike and meant to be used on a solo ride.
4. I’m getting a weird look from people.  I guess they have not seen a bike like this one in the neighborhood.  [Coolness effect was high]
5. I stopped riding my indoor trainer in exchange for a 15Mile time trial after work.  I even installed an LED light for my night ride.

Read more about my unpacking, inspection and reliability test.  If you have questions, please don’t hesitate to ask in the blog. 
http://blindcaveman.wordpress.com/2014/08/18/fmea-88mm-chinese-carbon-wheelset-baixiang/
https://dl.dropboxusercontent.com/u/80421698/SwimBikeRun.xlsx

RECOMMENDATIONS:
1. Use the 88m Rims on TTBike only, you need an aero bar to fully benefit from the aerodynamic design of the wheelset.
2. If 100 miles does not convince you of the reliability of the product, then wait for my 2000 miles test. 

SATISFACTION RATING:
As of 20140901, Very Satisfied.

Clifbar and PowerGel Substitute Experiment

 

Clifbar and PowerGel Substitute Experiment
Sleep: 6 hours
Breakfast: 1 bagel and 1 aeropress Java Beans Macademia
Meal on the road: 2 cookies and 1 bagel, 1 bottle of Gatorade and 1 bottle of water
Distance: 40.30 Miles
Ave Speed: 14.7 mph
Calories: 2620 kCal
Weather: 80’F slight rain

Observations:

Performance: No change.
Positive: The bagel and cookies taste better than the clifbar and power gel.
Negative: It’s hard to consume the semi crushed cookies at 15 mph.

Conclusion:

Stay with Clif Bar and Power Gel [someone already invented the wheel]

Guard Instead of Closed

I stopped writing on this journal for over a month. I intentionally leave my phone in the office room when I’m at home so that I won’t be able to know who calls. I delete my email as soon as I glanced the contents. I ignore any social media interaction of all sort. I intensified my daily Bible reading and concentrated reading one book at a time. I stopped listening to Spotify to keep my focus to the task at hand. I stopped talking when the conversation has no purpose and stay in my little corner doing one thing at a time and accomplishing things objectively. I listen to the rushing wind when I ride my bike every Saturday. I can even feel the tiny rocks popping sound when I accidentally ran over them. When I swim, I can hear the water splashing inside my ears and at the same time feel the splash of water touching my hands as I execute my meditative long distance swimming. On my subsurface swim, I can also feel my heart struggling to pump blood to my entire body as I hold my breath for 25 seconds until I reached at the end of the pool. On family matters, when my 17 years old son who will graduate high school next week asked my permission to go out at night, my response is “enjoy, be responsible” and I don’t even demand a time of return. Also, when I saw his debit card falls below the set limit, I put money to his account and never asked for explanation. At work, when my superiors assigned me with difficult tasks, my reaction was “yes, I will be glad to take the responsibility”. Even with the heavy responsibilities, I was able to keep focus on important things and never flinched a bit with worry and anxiety.

What I was doing was I am “practicing freedom”. Freedom from attachment to anything and doing so made me feel free also. Not that I don’t care but I just reprogrammed my mind to react that each stimulus is just nothing but a stimulus. I have a choice to embrace it or reject it. I can’t fully describe in words but it was something different. It feels like I was floating in space and no force was pushing me in any direction.

But…today after 30 days away from writing and sharing…

When I looked at my wordpress stats, people are still visiting my journal regularly. I was expecting zero visitor but people keeps coming everyday even if I did not write anything for 30 days. I was planning to let go of my wide open life and go to the highest mountain of invisibility.

To do that, I will be disobedient and that is why I’ve decided that I have to somehow find a way to share my life to the world. Not to gain glory and stats but to at least share my experiences and thoughts so others may know and learn.

What I will do now is maintain invisibility but commit sharing of ideas and thoughts that might influence anyone for the greater good of humanity.

Your experiment today:

1. Learn to ignore things in your life that does not matter to your overall well being. Delete it/them.

2. Focus to do one thing at time.

3. Start a task and finish it. Don’t start if you cannot finish. Ex. If you are drinking a cup of coffee, go to the sink and wash the cup and get it ready for the next serving.

Ok, I gotta go. 43 miles bike ride is next. I’ve finished this journal entry already. Oh, I still have to wash my coffee cup ;-0.

“Whoever guards his mouth preserves his life; he who opens wide his lips comes to ruin.” Proverbs 13:3 ESV

See it at Bible.com:

http://bible.com/59/pro.13.3.esv