Staying Healthy During COVID19/Coronavirus Pandemic

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I live in an apartment complex and was at the dumpster yesterday taking out my trash. As I came around the corner, I saw someone else arriving with several bags. Looking closer, I noticed the items were mostly unused perishable food. My blood started to boil as my mind jumped to, ‘You’re throwing away food that others could use.’ My attack impulse was triggered.

But before I could open my mouth, I noticed a combination of fear and shame on his face, he wasn’t expecting to be seen. I shifted gears, ‘These are interesting times, you and yours doing ok?’ From there the conversation evolved into a back and forth about fear and what to do about it with one line from him especially resonating with me;

‘For me, my panic is worse than the disease itself.’

dumpster guy

Walking away from the exchange I committed to fighting and winning my own battle with panic and sharing my strategy with you.

Here’s my strategy compressed into a Top Four List:

  1. Stay Appropriately Informed – selective news sourcing and social media strategies
  2. Stay Physically Healthy – healthy bodies when health care unavailable
  3. Stay Mentally Healthy – mindset training and educational resources to weather the storm
  4. Stay Emotionally Healthy – enriching relationships while practicing social distancing
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Stay Appropriately Informed – selective news sourcing and social media strategies

The starting point for appropriate action is always accurate information, but how do I get reliable COVID19 info without getting overwhelmed by contradicting reports, scorching politicization, ridiculous memes and/or misinformation? This is the first question we are collectively attempting to answer.

I have been using this time to filter my social media feeds for content that is helpful, positive, and substantive. Crisis brings out the best and worst of us, both off and online, and in the midst of the madness I can’t afford the worst. I’ll leave you a sampling of what has survived my digital cleansing:

  1. For raw stats on the infections, deaths, recoveries and serious COVID19 cases, see this link: Coronavirus Dashboard
  2. Not a huge fan of government agencies, but there is a ton of good info on the CDC Homepage
  3. For an hour long episode of everything you need to know about the virus, check out Dr. Paul Cottrell’s YouTube Interview – for more on Dr. Cottrell, see his webpage
  4. Stefan Molyneux’s SubscribeStar feed has lots of coronavirus content and updates several times per week
  5. For a list of positive coronavirus happenings see my recent Facebook post
  6. For social media philanthropy, there is none better than Bill Pulte
  7. For uplifting memes and web content I like Kevin W
  8. For reminders on how awesome people can be check out People are Awesome on YouTube

Each of these links has actionable information that has helped to both keep me informed (I’m not hiding from reality) and active (I need productive things to do to keep my mind occupied). From a foundation of informed action I can build the rest of my practice.

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Stay Physically Healthy – healthy bodies when health care unavailable

Our healthcare system is likely to be overwhelmed with patients and in some areas, already is. Test kits are hard to find and effective treatments still in development. Since I’m not a doctor, I will focus on prevention rather than medical cures and since hygiene and social distancing practices have been widely circulated, I won’t attempt to add to those conversations.

First and foremost, exercise. In most areas, gyms are closed but thanks to the advent of CrossFit, equipment-free core exercises are commonly known and readily available. If you’re like me and refrained from joining the movement, see the Seven Minute Workout video for a great daily routine that you can use to get your home fitness routine started. You’ll be amazed at how much of a sweat you can get going utilizing only items you already own. Physical activity while quarantined will feel good and help keep more than your body in good shape.

A close second, eat a healthy diet. Even though there has been a run on food items, I have still found most produce and common staples to be available. I would expect this to be the case throughout the pandemic as perishables are not good candidates for hoarding. Here is a list of a few recipes that convert fresh ingredients to meals that store well in refrigerators/freezers, mix and matched with various fillers (potatoes, rice, noodles, etc.) and taste great. Invite your kids into the kitchen to help you cook, make it fun.

A few miscellaneous items I’ll leave here for good measure include:

  1. Vitamin Regiment – this list includes both everyday health supplements as well as homeopathic remedies to carry inventory of in the case you become sick and health care isn’t readily available.
  2. Intermittent Fasting – this practice has helped me stay at my ideal weight for over a year, and will help ration food over a longer period of time. Not to mention that, if combined with basic healthy food choices, keeps you out of maintaining complicated diets and calorie counting. I prefer the 18/6 method described first in the article.
  3. Cold Showers – I’m not saying every shower has to be 100% cold, but the health benefits are plentiful. I’ve been doing them several times/week for over a year and can speak to almost every single one of the positive outcomes listed in the article.
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Stay Mentally Healthy – mindset training and educational resources to weather the storm

Your mind is an integral part of your health and garbage in equals garbage out. If the first couple months of this crisis are any indicator of how the rest is going to play out, rest assured that we will continue to be bombarded with negative news cycles, doomsday predictions, political infighting and all kinds of other mental poison. On top of that, we are likely out of work and home with kids, trying to stay positive and active with the outside world mostly shut down.

In no particular order, here is a list of content to keep your mind positively and productively occupied for months on end:

  1. A list of 50 of my favorite books, almost all available as ebooks or audiobooks
  2. The best mindset book I ever read because it was the most practical and easy to apply is Gorilla Mindset, and there is even an online Master Class
  3. Looking for good online self-work, see Dr. Jordan Peterson’s Self-Authoring Suite
  4. The always great Kahn Academy has partnered with Disney to create Imagineering in a Box if you’re looking for some supplemental online educational content for kids of all ages
  5. Piper company has posted a list of helpful resources for parents looking to try homeschooling either temporarily or for the long haul
  6. The man who introduced me to peaceful parenting and who has homeschooled his daughter since birth has published a YouTube video with several insights from his experience as a homeschool dad
  7. Tuttle Twin books are great reads for freedom lovers and have content for almost all ages
  8. If you are looking for classical Christian educational content, there is none better than Dr. Duke Pesta’s Freedom Project Academy
  9. And, if all else fails, try putting the TV on mute and turning on subtitles – at least you’ll be reading!
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Stay Emotionally Healthy – enriching relationships while practicing social distancing

If you’ve taken any of the advice above and created some positive habits, you’ll be noticing improvements in your emotional health. Maybe, like me, you’ll be frequently surprised by positive emotions that sneak up on you like the gratitude I experienced for all the people who had come together to deliver essential food to my local Aldi’s in the midst of this crisis. Instead of scrambling through the store in a hurry to elbow out my fellow shoppers, I moved slowly through the store, gathering the items I needed and making casual conversation every chance I got. This was just the positive experience I needed to help prepare me for the dumpster interaction at the top of this post; who knows how that interaction would have gone without the positive setup. Without the dumpster interaction, I may not have written this article, and so on.

Thing to remember is that emotions are mostly an output of behavior, but also act as input into decision making. Keep your emotional energy positive, see below for a few examples that are especially applicable in this time of social distancing and sheltering at home:

  1. Write a letter to anyone you know in a nursing home, or call if you haven’t already
  2. Call a different loved one everyday and tell them 3 things you cherish about your relationship
  3. Create a gratitude journal and write one thing you’re thankful for in it everyday, post your favorites on social media – this growing list will help combat the negative news cycle
  4. Double down on your prayer or meditation practice – but as little as a few minutes each day can do wonders
  5. Spend quality time with those you are quarantined with – board games are a great option

That’s all I got for now, hope you found it helpful. Stay safe & healthy out there and leave your comments below.

Thank you.

How I Got to Wherever I Am – A Tribute to Anarae

I never know how I am going to get somewhere until I actually get there. For me, life’s an experiment and the fun is in the discovery. In order for the discovery to be worth sharing, the experiment must follow a consistent approach, this post is about mine.

But first a little background info.

In Enneagram language, I am a gut-centered person who instinctively feels his way through life – see Reformer below. Whether its in my personal or professional life, I rarely need more than a hunch that things are on the up and up before committing to at least try.

Image credit: https://thumbs.dreamstime.com/z/enneagram-personality-types-diagram-testing-map-multiple-colors-mandala-46795112.jpg

At work these traits can be great assets, for example, when decisive action is needed to lead a group out of a slump. They can also pose challenges when, say, trying to sell a project to senior leadership on instinct and energy alone.

In romantic relations I have been told I am a passionate lover but impossible partner. Reference my failed marriage: I proposed at age 24, only five months into a long distance relationship. I was confident we could build the airplane on the fly and spent almost no time pondering what could go wrong. Problem being, not everyone is up for that kind of challenge, no matter how good the ‘turbulence’ feels 🔥.

Did I mention that Reformers can be a bit grandiose? n-e-wayze…

As I move into the second half of my life, I have curated a four step approach to channel my instinct and keep me moving in a positive, consistent direction. As you read more about my four step approach to personal development, notice how it can help you regardless of whether you’re erratically over-zealous, irrationally timid, or anywhere in between.

Aaaaaaand, here’s the cliff notes version, drum roll please 🥁:

  1. Bag a Big Idea (know where you are going)
  2. Ground Your Gut (connect your where to your deepest why)
  3. Get Going (do the next right thing, repeat indefinitely)
  4. Reflect Religiously (checkin, adapt to what is)

Now let’s go deeper, one step at a time.

1. Bag a Big Idea

know where you are going

I am referring to priority one, the mission that everything else in your life orients itself around. It should stretch you well out of your comfort zone without being complicated – simple enough to share in three seconds to a stranger. The idea of it might scare you at first. Your fight/flight/freeze impulses may be triggered. This is part of the process, keep going. You will know you’re there when you are oscillating between shortness of breath and a quiet, confident smile.

This exercise is an essential first step in avoiding the common traps of chasing inherited task lists, building the busybody resume, or being stretched thin by historical programming only to find yourself exhausted and empty at the end of the day. A famous quote from the 20th century comes to mind:

“stand for something or fall for everything”

read this interesting article to learn more about the origins of this quote

Here’s the big idea I bagged recently:

to live with my children in a home they can be proud of

chow time

Simple but not easy, this vision encompasses foundational changes in my lifestyle, finances, career, custody arrangement, relationships, and geography. Simply put, I can’t think of any aspect of my life that isn’t impacted, nor can I think of anything that would make me more happy.

Even so, the most essential quality of my big idea is that sets a direction but not a course, making failure only possible if I quit. This is an example of a system, not a goal. Scott Adams illuminates the difference in his 2014 book entitled, ‘How to Fail at Almost Everything and Still Win Big.’ Generally speaking, a goal would be to loose 20 lbs. where a system would be to live a healthy life. With a goal you are constantly failing until you achieve it and then, just like that, it’s over. A system allows continuous successes and limitless improvement as long as you keep moving.

Quick Summary: your big idea needs to be directional (not dictatorial), stretchy (not safe), and easily articulated (not easily achieved).

Now that your head is high in the clouds, it’s time to:

2. Ground Your Gut

– connect your where to your deepest why

Most of us have had a big idea, maybe a New Years resolution or new business venture, that never quite materialized. Perhaps an initial burst of energy and inspiration ran out, bad luck got the best of you, life took a new direction; a list of road blocks to a new path could circle the equator in 8 pt font. But obstacles are not unique to failed missions, success stories are rife with them as well. So, what separates achievement from failure?

It is the quality of your ‘why’.

Let me put it this way, if I had to bet my life savings on the success or failure of a big idea and had only one question to ask, it would be, “what is your why?” In my view, launching a big idea without a connected why is like taking off on a transatlantic flight with only one engine and no aileron.

Image credit: http://im.rediff.com/news/2009/jun/08sld5.jpg

The two parts of a good ‘why’ are Passion and Principle.

Passion is your engine, the more you have, the further you’ll go and the more likely you’ll keep going. Principals are your aileron, keeping you from entering a full roll when the jet stream of life gusts unexpectedly. Let me color this by elaborating a bit on my ‘why.’

‘To live with my children in a home they can be proud of,’ probably sounds like an obvious aspiration of any single parent with every-other-weekend visitation; but my ‘why’ runs deeper than desire for biological proximity.

As you might remember from a previous post, my younger sister was murdered on this day in 2013 at age 20 near our childhood home in Burnsville, MN. Without replicating the post here, I’ll summarize by saying that Anarae and I left a lot on the table in terms of what our relationship could have been. I learned, in retrospect, how a stronger, more intimate bond could have insulated her from the human predator that took her life. Six years ago today, as my sister passed away, my passion and principles were born anew.

Anarae’s death hard wired my passion for seeing people for who they are over how they make me feel or what they can do for me. Her death also permanently ingrained the NAP (non-aggression principle). Simply stated, it’s immoral to initiate force, coercion or threats. Inclined in these directions since birth, but not fully enacted, I could no longer accept anything less than my best effort in these directions.

So now, when I get a big idea that requires extensive foundational change, I put it to the 2P test: does it fuel my passion for people and can I achieve it without violating the non–aggression principle? The second part of the 2P test leading into step three in my system.

3. Get Going

do the next right thing, repeat indefinitely –

Now that you’ve got a where and a why, it’s time to take off. Easier said than done. How many great ideas have you had that never got off the ground? If you can empathize, chances are you’ve experienced something like paralysis of analysis.

Breathe, the fact you’re nervous means you care and that you are invested in the outcome. This is healthy and natural, but not enough as inaction will lead to regret.

Call me an idealist but I think, deep down, we all know the next right thing to do. It’s just that, occasionally, we can get bogged down by the details and turn to consequentialism as a rationalization for not trying.

You ever met a consequentialist? Someone who, no matter how clear a decision, they find a way to interject doubt in the form of the insatiable, ‘yeah but, what if?’ Great chess players look several moves ahead, calculating dozens of possible outcomes, but they still make their move.

My Sister Anarae is a legend of the Metcalf Masters Chess Club, info: http://www.metcalfchess.com

Be the grandmaster of your life. Remember, even grandmasters miscalculate. Again, the key is to keep moving. Let me give you an example.

As I start out on my mission, I live 180 miles from my kids, have burned bridges with my company which would otherwise facilitate a transfer back home, have massive debt, no savings, average credit, and emotional baggage that, to date, over $15,000 in therapy has far from resolved. And guess what? Imma go forward anyways.

The secret is not what you do, but how you frame it. For me, cold showers are about mental toughness, something I’m gonna need to overcome inevitable hardships along the way. Diet and exercise are about stamina for the long road ahead. Meaningful relationships are about building a robust support system. New responsibilities at work and pursuing my MBA are about building my skill stack. Ongoing therapy is about getting out of my own way. This blog is about creating future financial possibilities. You get the idea, I frame everything I do, every small step, in terms of getting home to my kids.

I give myself permission to climb the mountain one step at a time and to misstep every so often, even to take a rest, but never to stop climbing all together. In fact, at this point, I don’t think it is even possible for me to quit.

The way I see it, each aspect of your life that you connect to your big idea and support with your core passion and principles, acts as a lifeline in tough times. Loose your job? Supportive friends and family step in. Relationship woes? Therapy to process and refocus. Work stress getting the best of you? Exercise to clear your mind. Etc, etc.

Healthy, connected outlets keep the course, but not without awareness, bringing us to the fourth and final step.

4. Reflect Religiously

– checkin, adapt to what is

In case I didn’t make it clear, step three is about automating the process of progress. But what happens when auto-pilot malfunctions and you find yourself unprepared and in unfamiliar territory? Or, perhaps, it’s all too familiar, but unwanted ground.

Image credit: https://stevevernonstoryteller.files.wordpress.com/2014/12/lost-in-the-woods.jpg

Time to turn steps 1 – 3 into questions: ‘where am I going?’ ‘why am I going there?’ ‘what is the next right thing to do?’

Easy right? Not exactly. IRL, the stickiest traps are the ones we can’t see and, by definition, are unaware of. What I am going to say next is going to sound like circular logic, and it kind of is, but bear with me: automating progress is the best insurance against sleep walking into a dead end.

You’re probably thinking, ‘first he tells me to reflect my way out of an automated dead-end and then he tells me automation will prevent getting stuck in the first place, I can’t believe I read this far!’

Fair, but hang tight, I’m almost finished. Life tends to work in circular patterns, what I’m recommending is more of a helix. Let’s get back to my story to explain and wrap up.

Recently I put my heart out there in the dating game again (you can read about my first date here). Short story, my heart ran away with me, undermining my attempts to reflect while checking most boxes in my automated progress process. I was in deep.

Initially, when I reflected about where I was going, why, and what next, I could easily answer something like, ‘dating a girl close to home with great energy would help pull me towards my kids and further stabilize my base.’ When I checked in with my support structure, I noticed it easier to eat healthy, work hard at the office and on my blog, be more social, etc.

What I couldn’t see was that I was angling after someone who was ultimately unavailable, an old pattern of mine designed to keep me both hungry for love and far from it. This awareness came from a well timed therapy session, but not directly.

The wisdom was, in my words, the right person will appreciate things about you that surprise you, they will be fascinated by parts of your personality you don’t even notice. I had a new angle which helped me understand, and get first hand confirmation, that I was over extended without the possibility of reciprocation.

In this case therapy, part of my automated system, triggered a new reflection which, ultimately, illuminated the path out of a historical trap and allowed me to get back to business.

A misstep – even an incredibly enjoyable one – should not be lingered on nor provide an excuse to quit. But as far as this post goes, I am gonna quit.

Anarae – I love you, thank you for the clarity, rest in peace.

OSM in Living Color
Living the Journey

Father Formation

The Gang, Red River Valley Veterans Memorial, Paris, TX

Everything in life is a lesson. We either learn what to do, or what not to do. Take the twin sons of an alcoholic as an illustration:

About two decades ago, long before I encountered the tale of twins, I had pledged to break the cycle of dysfunction in my family tree, to internalize what not to do, and do it. As a young man in the making, I felt mostly anger and resentment towards my father and set out to use these emotions as fuel – the span of experience between then and now could be surmised as follows:

Do not forget what you are for, lest you become what you are against

Lesson #1

Today, Father’s Day 2019, I invite you on a journey with me through the tunnels of time and back again in an excavation of my Father Formation.

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I didn’t have a Dad like the most Americans. Rather, I had a Pops or, until we moved to the ‘burbs, a Papa. Dad was too impersonal, he argued. As I grew older, the dichotomy between word and deed hardened my love for him like Hiawatha Falls in the deep of winter.

Intimate in title only, Pops held his affection at the precise distance of my next achievement; his yardstick moving proportional to my progress. Thus, my striving appeared to have the effect of increasing his disappointment and, in time, folded in on my sense of self-worth like one of Escher’s famous staircases.

To compound the issue, Pops harbored several demons of historical heartache who would sporadically erupt in fiery fits of rage. Cooling just as unpredictably, Pops would explain his volcanic behavior as short circuits, by which I took him to mean something like faulty brain wiring. Giving him the benefit of the doubt, I worked to harness his meaning in an effort to prop up my then crumbling self esteem. But, try as I might, I was unsuccessful in warding off the belief that his tirades were anything other than my fault. A vicious cycle of striving and retreat ensued which materialized into a festering, subterranean bog of anger and resentment by the time I turned 18.

Then, with all the fortitude and grace of a piston firing, I graduated high school, moved away to college, launched my career, got married, started a family of my own, and rekindled my Christian faith. It was in community at St. Dunstan’s church where my spirit started to shift from anger to empathy. The new messaging I was hearing informed me that:

“If you do not transform your pain, you will transmit it”

Father Richard Rohr, Center for Action and Contemplation

This new spirit labored tenderly within to soften my heart, beckoning me to cross over the bog high upon a bridge of forgiveness. I was persuaded, and willed my heart upward on the promise that my soul would follow suit and we would, together, rise to new heights. I hadn’t yet learned that there is no such thing as a shortcut, but it didn’t matter, it was time for a different approach.

Gradually I learned to look past Pops’ anger – as well as my own – to pain, sorrow and regret. With new eyes, and my young family in tow, I set out to attempt the bridge with a dream of multi-generational reconciliation . Well intentioned to be sure, I had no idea what demons I would rile along the way.

The two things they don’t tell you about forgiveness are:

1. it can not be willed

2. it can only come from one who first loves himself

Lesson #2

Regardless, this new chapter started well enough. Pops and I began to speak frequently over the phone, willingly travelled 750 miles 2-3 times a year for various family gatherings, grieved together over the loss of Anarae, and even exchanged occasional I love you’s. Forgiveness was working like a facelift, yet as attractive as we appeared, the bog yet festered below.

I started to find myself choking on words I yearned to speak and spewing vapidly for no reason in particular. My wife would tell me I looked angry and that she was often afraid of me. I was frustrated at work, struggling with even the most menial of tasks. My spirit was rebelling and, like Gandalf in the first LOTR movie, it forbade me from further passage.

Image credit: https://sleeplessthought.files.wordpress.com/2013/08/shadowflameglamdringbymarklone.jpg?w=750&h=375&crop=1

Neither my faith nor my family withstood the rising tide, and subsequently those old familiar feelings of anger and resentment grew even stronger – I was back where I started, now with a vengeance. They got me off to a good start, I thought; anger is strength and strength will keep me safe, I thought. I was mad at everybody, especially Pops; this was all his fault I mouthed to the shadow in the mirror.

As you might well imagine, things got worse before they got better. I had forgot what I stood for. I was blinded, first by rage, then, in turn, shame and regret.

Finally, the transformation was complete, I had become everything I pledged not to – my personal ground zero.

But, as you know, my story wasn’t over, not by a long shot.

By then I was no stranger to adversity and the great thing about destruction is the opportunity it creates to rebuild, alive again with new knowledge. This, too, I’ll share with you:

when darkness swallows you whole and despair becomes your only companion, and when you perservere, how precious the daylight! how sweet an embrace! how hospitable the truth!

My next move was to apologize to my children. The words came effortlessly and without shame. They, ages 5, 7 & 10, gathered together, eyes wide, bodies still while I spoke, maybe two minutes, moving my eyes from one to another throughout but never looking down or away.

What happened next was true forgiveness. It started in their eyes, briefly scanning for authenticity, then moistening slightly in the corners when discovered. Their ears, initially taught and attentive, relaxed into the moment. This ease then slid down their jaws, tugging ever so slightly at the corners of their mouths as I finished speaking. And then, not a moment later, an embrace a thousand years in the making. My first taste of fatherhood.

Another new thought entered – if my children could forgive me, they who did not choose to be brought into this world, they who have not transgressed, they who are worthy of my love and yet not the recipients, then, surely, I could forgive both myself and my Pops.

This is not the point in the story to inquire about timelines or request more details. This is when only one thing matters:

Pops, I forgive you. I love you. I’ll see you soon.

your son, Ty-der-ly-tup-o-los

Happy Fathers Day.