Tag: Solutions

Small Health Improvements

At some point in one’s thirties, you become aware that you cannot rely on your body to bounce back as it once did after your poor decisions. It becomes harder to ignore the signals from your body telling you that not sleeping enough, not maintaining healthy maintenance habits, and indulgences cause harm to the body. It’s as if your body used to quietly repair the damage but now it makes sure you know what you are doing is stupid and bad for you in the long run.

In response to these signals, I started making small adjustments to my day that aims to improve my health in targeted areas. Here are a few that I’ve tweaked recently.

Sleep

After my wife noticed I was snoring really badly at night, I scheduled a sleep study through my doctor. It was a long process because of the pandemic, however I was eventually diagnosed with sleep apnea and I was prescribed a CPAP machine to improve my sleep quality. I am currently in the trial period, so it’s too soon to have an appreciation of the fix, but the stats from the machine are showing a dramatic drop in my nightly breathing issues, and I generally feel less tired during the day (though I still feel groggy in the morning). I still have a problem with going to bed too late at night, but getting my sleep quality back on track is a first step.

Physical health

I am among the people who picked up some weight over the last two years of being at home. Between having a toddler and trying to maintain some semblance of work and life balance, I’ve found it difficult to keep a regular exercise routine – it just becomes too easy to put it off to tomorrow. I took a leaf out of BJ Fogg’s Tiny Habits book to shrink the action of exercise down to slowly build up a regular practice. I’ll have more to say on this topic in a few months after I give it an honest try, but so far I have kept my commitment through the experiment.

Dental health

I had poor dental habits through my twenties. While I always brushed my teeth at night, I was terrible at morning brushing and never flossed. While my dentist has noted I have good teeth generally, because of my sleep apnea, they’ve noted some effects of grinding my teeth at night. And I have a tendency to brush too hard, causing damage to my gums. Also, I chipped one of my front teeth while biting my nails – turns out 30 years of grinding the teeth together to bite my nails will eventually wear the corner out. During my last visit, the hygienist asked if I used an electric brush. I didn’t realize it would be a gentler option for my gums, so I asked for their recommendation and bought a Philips Sonicare unit specifically because it will alert you when you apply too much pressure while brushing (this is not an endorsement; it just happens to be what my dentist recommended to me). So far, the novelty of the electric brush has been a good change in my routine, and I’m more diligent with brushing. I also combined the wisdom of Fogg (see above) and John Call (Jujimufu) and addressed my flossing habit by buying a better quality floss (a stronger but softer floss that hurt less to use), and put it right next to my electric brush instead of the drawer as I used to do. I enjoy using the electric brush, so I’ve used it every night. And because I see the floss next to the brush, I grab it first and floss before brushing. I even tried using a mouth wash, though stopped when I noticed that it really dried out my mouth in the night.

Lessons

These aren’t perfect solutions, and they won’t undo all of the damage of my neglect. They also aren’t fast solutions, but I see them as sustainable changes. I didn’t get into this problem overnight – it was years (now decades) of steady poor choices that lead to issues in my health, and so it will take small steps to correct these issues.

The lessons learned so far that have helped:

  1. Be ruthlessly intolerant of friction points. If something is causing you problems, if something in the behaviour you want to change is making it difficult to stick with it, sit down to define the problem and make an adjustment to address it, whether it is a physical change (like moving the floss out of the drawer to beside you brush) or a financial change (like buying an electric toothbrush instead of thinking you’ll do better).
  2. Shrink the change. Fogg’s book is probably the best I’ve seen on the topic of habits that actually sets out a plan for change. It’s the most comprehensive but comprehendible book I’ve seen on the topic. Instead of making grand sweeping changes, focus on the tiniest thing you can change towards the positive.
  3. Look for resources to support your wellbeing. I’m fortunate that my Province supports people with sleep apnea. If you are in a position to take advantage of these supports, make sure you do it. Get the doctor’s referral, commit to the trial period and sleep studies, and get the financial support to buy the equipment you need. Not everyone is in a position to do this, but do it if you can.
  4. This will take time. Don’t look for overnight solutions, and expect to not see results right away. Trust the process and give it a fair chance to work.
  5. Be kind to yourself. You can beat yourself up over past bad choices, but it won’t help change your behaviour. Start fresh on a new day, forgive yourself, and try again. Try different things; see what sticks. Treat it like an experiment. You aren’t a failure, you are just testing what works best for you.

Stay Awesome,

Ryan

Long Absences

You never intend to step away for very long. A week goes by, then another. Without realizing it, a month has passed.

It can sometimes be hard to keep up a weekly blog. I don’t know how the daily folks do it – Seth Godin says it’s just consistency, but does that mean it’s easier to show up everyday than once per week? Maybe… It’s harder to push off to tomorrow when the deadline is always midnight. I’m not impressed by the folks whose job is to churn out multiple pieces of content per day. Creative burnout aside, there is a difference between being paid for the content and doing it without pay.

Excuses are easy, especially when they are real. Yes, I didn’t set time aside to write, but I also had a major deliverable due at work. I even set up auto-responders on my emails to manage people’s expectations while I was in focus mode. These are reasons, but they do not excuse the absence when you know what you are getting yourself in to.

And when you return to the notion of an update, you feel the need to write something profound to offset the time away, but the ideas feel crusted and not worth sharing. Instead, you hide away, and figure you’ll get back to it next week, meanwhile the feeling of panic and dread increases at the thought of delivering that perfect post.

But next week comes and goes.

There is no magic solution beyond showing yourself compassion, resetting the clock or counter, and shipping the next thing by trying again.

Stay Awesome,

Ryan

Optimizing, Values, and the Right Answer

Engineers love clear problems with delineated right and wrong answers. Data, especially quantified data they think, is objective and clean. Without painting too strong of a stereotype, they don’t like to muck around with soft skills, or social/political factors in problems. They like to keep engineering pure.

The problem with this view is that it’s not correct – it makes an underlying assumption about what makes something a right or wrong answer to a problem. Most problems that engineers deal with when designing a solution are not value neutral. When we think of problems with clear right or wrong answers, we think of problems that are purely mathematical or having discrete binary solutions (e.g. “will the object handle the forces that it will be subjected to under normal conditions?”). The secret is that all problems have “right” and “wrong” solutions based on the underlying values you are trying to optimize for.

An engineering problem that is optimizing for maximizing return on investment might have different solutions than one that optimizes for addressing systemic inequity for particular people. The tradeoffs are not just opportunity costs, but instead are tradeoffs on which values inform the vision of the final outcome of your solution. When you seek to return on investment, to maximize profit, the answers are pretty clear – drive down expenses, raise prices as high as the market will bear, communicate the value proposition to the customer, and produce enough goods at the right rate to meet demand without excess goods sitting idle. When you seek to address systemic inequity, your solutions will have decidedly different considerations – your expenses will go up as you pay fair wages, prices might not maximize your margins, you will be more candid with your customers, and your manufacturing and distribution will be likely slower and more intentional as you make ethical considerations in your processes. You will also consider all sorts of other externalities that pop up as a result of your solutions, boosting the positives while capping the downsides.

This is not to say that all solutions will be equally easy to implement under any one set of values systems that you choose. However, it’s fallacious to believe that the same answer will always be given for “can we build this?” and “should we build this?” if you aren’t also examining the underlying values that you set in your assumptions.

Stay Awesome,

Ryan

Tracking Ideas – A Technological System

Here’s a cool trick you might find useful.

I carry a physical notebook with me pretty much at all times so that I can jot down to-do lists, ideas, quotes, etc.  While my commonplace book system is great, I wanted a better system for tracking those spur of the moment ideas that I want to file away for later, such as blog posts, vlog ideas, career ideas, etc.  I could record it in my notebook, but then I would either need a way to collect them at the end of each month when I switch to a new notebook, or I would be forced to copy them over month to month.

The system needed two things.  First, it needed to be mobile.  My notebook is mobile, but for the reasons above, it was proving to be inadequate.  Tracking ideas in a document or spreadsheet from my computer solves the ease of use problem, but it limits the mobility.  Similarly, just having a digital file on something like Dropbox is cumbersome because, while I can access it from my smartphone, navigating the file directory on my phone is tedious and updating files on a small screen is frustrating for something that I wanted to be quick and painless.

The second need, alluded to in the problems above, is that it needs to be frictionless.  The more complex a system is, the less likely I am to use it over time.  Hacks, systems, tricks, and tips are great, but if it’s a chore to use and implement, I tend to abandon them relatively quickly because, let’s face it, I’m weak-willed and lazy (see any of my posts about failing to go to the gym…)

With those two considerations in mind, I stumbled on an option and found inspiration in a video my vlogging partner, Jim, posted on Youtube:

 

I set about to appropriate his system and adapted it for my own use.

I created an IFTTT (IF This Then That) action that when I made a note from a homescreen widget on my phone, it would automatically save it to a designated spreadsheet in my Google Drive.

IFTTT ingredient

 

I have it set up to just record the date and time of the note, and the notes content to the next empty row.

In Google Drive, I set up a new spreadsheet with multiple tabs.  This way, all the ideas come from my phone to the first tab of the spreadsheet.  From there, I can move the ideas to different tabs to better organize them by category.  In the green cells, I note where I moved the idea, then I hide the relevant row when the information is copied over.  This allows me to have all the ideas collected in one place (the front page), but completed actions are hidden to streamline the process.

IFTTT spreadsheet 2

 

All that was left to do was set up a widget on my phone and start recording ideas.  The widget for IFTTT was already available as an option, so I didn’t need to download any extra applications.

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From my homepage, I tap the round icon at the top-right of my screen.

 

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From there, I type in the idea, usually with a preface comment to help me sort things later.

 

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I then tap the blue circle at the bottom of the note and it sends it to the spreadsheet. 

 

IFTTT spreadsheet

 

It’s been a handy system so far.  I can access the sheet from my phone, but primarily I need it on my computer, so the cross-platform utility is great for me.  It also allows me to captures a wide variety of ideas without needing to put them to separate lists initially, whereas if I captured these in my notebook, it would be hard to sort, search, and categorize without dedicated lists.  I like the flexibility and the streamlined process.

Let me know if you have any systems that you find handy.  I’m always on the lookout for good ideas to test out.

Stay Awesome,

Ryan