In a world drowning in data, we often focus on output: what we create, what we post, and what we achieve. But what about the input?
The sheer volume of information, entertainment, and distraction thrown at us every second is unprecedented. We are constantly consuming—from social media feeds and 24/7 news cycles to endless streaming options and notifications. This constant stream of digital input is the invisible force shaping our mental landscape, our energy levels, and even our sense of self-worth.
If we want clear thought, focus, and genuine self-improvement, we can no longer afford to treat our minds like a passive dumping ground for whatever the internet throws our way. It’s time to practice Input Hygiene.
What Is Input Hygiene?
Think of it this way: You wouldn’t eat junk food all day and expect to feel energized and healthy. The same principle applies to your mind. Input Hygiene is the conscious, deliberate process of curating what you allow into your attention. It’s about protecting your mental space from low-quality, toxic, or simply overwhelming information.
Why It Matters Now More Than Ever
Combating Digital Fatigue: That feeling of mental exhaustion isn’t just from work; it’s often from the relentless cognitive load of processing endless, uncurated information. Reducing noise frees up energy for things that actually matter.
Protecting Your Baseline Happiness: Constant exposure to curated “highlight reels” on social media or sensationalized news narratives can warp your sense of reality and hijack your mood. Filtering your input helps you maintain a healthy, balanced perspective.
Cultivating Deep Focus: Your brain is constantly being trained to handle tiny, rapid bursts of information (the scroll). Improving your Input Hygiene retrains your attention span, allowing you to engage in deeper work, reading, and thought.
Three Simple Steps to Better Input Hygiene
1. Audit Your Information Sources
Take a mental inventory of everything you consume on a typical day. Where is the majority of your input coming from?
Identify the “Junk Food”: What sources consistently leave you feeling anxious, jealous, or simply drained? Unfollow, mute, or block them. Your news feed is not a moral obligation.
Seek “Nutritious Food”: Actively seek out sources that inspire you, teach you a new skill, or provide balanced, well-researched perspectives. Think: books, long-form articles, thoughtful podcasts, or accounts that genuinely add value.
2. Implement “Digital Intermittence”
Just as intermittent fasting gives your body a break, digital intermittence gives your mind a break.
The First and Last Hour: Commit to making the first hour after waking up and the last hour before bed device-free. Don’t start your day reacting to the world’s demands or end it scrolling. Use this time for reflection, reading, or planning.
Scheduled Checks: Instead of checking email or social media whenever a notification pops up, schedule three specific times a day (e.g., 9 AM, 1 PM, 5 PM) to engage with them. In between, the apps are closed.
3. Control Your Defaults
We often fall into poor habits because they are the path of least resistance. Change the default setting of your devices and environment to support better choices.
Silence the Notifications: Turn off non-essential push notifications for everything except direct calls and texts.
Move the Apps: Remove distracting apps (like social media or games) from your home screen and put them in a folder buried on a third screen. The slight friction makes you think twice before opening them.
Make Knowledge Accessible: Put a physical book, a notebook, or a hobby project right next to your couch or bedside table. Make the healthy input the easier choice.
The Takeaway: Your mind is the engine of your life, and the quality of your output is entirely dependent on the quality of your fuel. Start treating your attention with the respect it deserves. Start practicing Input Hygiene today.
Disclaimer: The views and opinions expressed in this blog are my own and do not represent the official policies, positions, or opinions of the Federal Aviation Administration (FAA) or any other governmental agency. I do not speak on behalf of the FAA, and any information provided is based on my personal experience and knowledge.
I’ve been reading a lot of articles about why air traffic control is short-staffed, and since I have some experience in the area, I thought I’d take a crack at it. I have about twenty-five years of experience in the industry, and I’ve trained more than 30 controllers. Only one of them did not make it due to ability, and there were some definite psychological issues there as well. I believe that the agency is short-staffed because of the antiquated philosophy that an air traffic controller somehow has to be smarter and more capable than the average human. Are some people more gifted than others? Of course. If we try to staff our facilities with only the prodigies, however, we will fail unless other fundamental changes are made.
First, let me debunk or confirm a few rumors out there for anyone interested in the job. No, you do not have to have 20/20 vision, as long as you can wear glasses or contacts that correct to 20/20. The pay is good. My wife has a college degree, I do not, and I made twice what she did last year. Let me throw in some caveats. I have been in basically the same position for almost twenty years, so I’ve received a few raises. A new controller starts out making less than I did as a pizza delivery driver in 2003 until they get fully certified, which can take years. My wife gets to work from home, and her health benefits are better than mine. She has relatively little traumatizing pressure on a daily basis. I will talk about chronic stress later. I also worked well over 100 hours of overtime last year, and she didn’t work any overtime. She could make as much as me if she wanted, but she likes to work from home and not be in charge of too many people. The best benefit air traffic has over her job is the retirement pension, which her job does not have. Since so many air traffic controllers die before retirement or soon after, I’m not sure that perk is as great as it sounds.
So here is why we are short-staffed, in my opinion. A crucial part of the reason we are short-staffed is because we are short-staffed. Controllers, in general, already have this idea that they are somehow special and that not everyone is cut out for their job. Now, stack this with the fact that many of them have been doing the job of two or more controllers for so long they’ve forgotten what it was like having an extra person to help out, or maybe they have never experienced full staffing. That controller may be a prodigy who was hired and certified because they have a gift, and the tasks came relatively easily to them. Now they have to train some kid off the street who knows nothing about what they do. I’ll come back to the indoctrination training later. So, since this air traffic controller probably hasn’t had to train anyone in over a decade, and they are used to working with other prodigies, they have no idea how to deal with someone new. So, this new developmental controller endures six to eighteen months of chronic traumatic stress and being told they are just not good enough until they are kicked to the curb.
Chronic traumatic stress, in my opinion, is when you are regularly exposed to intense situations that cause fight-or-flight responses to kick in. This is when your focus narrows, maybe you actually have darkness around the edge of your vision, your heart rate increases, and you have a cold sweat that breaks out all over your body. No, you don’t hyperventilate and pass out; people who have panic attacks can’t be air traffic controllers, sorry. Your body has to process that stress, and it is exhausting and probably shortens our lives. You may have experienced this for short periods of time when skydiving or snowboarding and suddenly the mountain disappears underneath you for a dozen feet, during a medical crisis, or during combat. Many air traffic controllers experience this daily, sometimes for hours on end. After a year or so, your body somehow naturally suppresses the worst side effects, and you learn to deal with it one way or another. I drank a lot of alcohol as a young controller. Some controllers quit during initial training or just mentally give up until the agency forces them out.
Hazing is not as common anymore; there are a lot of rules preventing it, but it still happens in a much more subtle way. There is a constant critique of everything you do, starting with the daily list of faults from your trainer and little comments like “why aren’t you getting this yet?” There are comments from the peanut gallery constantly, and little to no positive reinforcement. Can you imagine how the newer “everybody gets a star” generation clashes with the older “you suck until you can prove otherwise” mentality?
So, we are short-staffed. The certified controllers are trying to certify people who can do their jobs, preferably as well as they can, in about 150 hours. Training times vary greatly and are not remotely consistent. There are facilities that are very basic with one runway and one taxiway, and the operating procedures book is only about fifty pages long, and a trainee gets about 400 hours to get through the facility. There are radar facility sectors that are dozens of times more complex with hundreds of pages of operating procedures, and a trainee only gets 150 hours to get certified. I get that the agency doesn’t want to justify training everyone for five years straight, but maybe they could experiment with other options instead of trying the same thing that hasn’t been working for thirty years. For example, start by doubling all the training hours and see how that affects the metrics. How much more money are you going to waste than you are already wasting by getting rid of people after a year or two of training?
The indoctrination process needs a change. The basic school in Oklahoma City, if you’re a civilian, is pretty much useless. It is a way to weed out candidates that have poor study habits or don’t play well with others. I feel that this can just as easily be accomplished in-house through on-the-job training and/or electronic learning. I spent three months in Pensacola, where Marines and Navy have basic ATC training, memorizing a ton of information, half of which I forgot before I actually started training, and only about ten percent was really applicable to where I ended up working. It is a three-month-long shit test, kind of like boot camp to weed out those that someone with a 1950’s mentality would perceive as weak. I have spent months in Oklahoma City over the years, and maybe five percent of what I learned there was actually applicable to my job. I spent two months learning how to work a final approach and then started out on a sector with no final. After eighteen months of training, I still had not seen a final approach in live training. Was I supposed to remember what I learned in Oklahoma over a year before? Oh, wait, it wouldn’t have mattered because the next sector does not have a final either! I know most people don’t know what I’m talking about, but if there is a pilot or controller among the six people who read this, at least they might get it. Part of the problem is that there are so few people who get it, and even fewer people who get it and who are in a position to do something about it. And why would they? Changing anything in the agency requires the equivalent of an act of Congress, and who wants to beat their head against that wall?
Physical school houses should be going the way of the last millennium, especially for a money conscious entity. I own a pair of VR goggles, I have played around with free development software like Unreal Engine. I think many of our training issues could be solved for pennies on the dollar. Take all those brilliant, experienced people in Oklahoma and have them start producing VR training content instead of wasting their talents teaching general knowledge to a bunch of hungover kids.
Let’s talk about on-the-job training. I read an article recently where they suggested the agency should outsource more on-the-job training to contractors. I had to laugh. Unless that contractor has been certified at that particular facility and is only teaching on positions where they have been certified, it’s a waste of time and money. Just put the controller directly into on-the-job training instead and give them some extra hours. If I wanted to fly a plane, why would I want to learn the basics from somebody who has only piloted a submarine? You laugh, but there is that much variety between positions and facilities. That’s why having a basic school where everyone learns the same thing is so crazy.
Contractors could be a solution, however, if used differently. Give them a ‘supervisor’ certification on live traffic. This basically means they are not expected to work when traffic is crazy busy; they just have to be relatively safe under general supervision. Give them a raise for every position they certify on, and then let them specialize in simulation training on those positions. When they are not training, use them for staffing as a handoff, an assist, or any control position when traffic is slow. Like a supervisor.
I have mentioned in previous posts that controllers have a lot of ego, and some of them like to complain. That controller who complains that the controller next to them is not as good as they are is the same controller who will complain when there is not enough staffing. I believe that 99 percent of the people who can pass through the basic hoops to get into the FAA are capable of being an asset to the agency with patience and the correct training. Too many egos, however, are still saying that if you can’t get certified in a certain number of hours, you can’t do the job. My theory is that everybody is wired a little differently in the brain. Some people have lived a different lifestyle or have little genetic quirks. I think that eventually all of these people can develop the same neural pathways and have their synapses firing in the same general direction, so to speak.
I can think of at least three examples off the top of my head of controllers that would not be in the agency if they had had a less patient and ‘savvy’ training team. I can think of at least two other controllers who would not be in the agency if their training team hadn’t made mistakes and the agency hadn’t been legally obligated to give them more hours. Think about that, because some trainers did not properly document certain items, trainees were given a hundred or so extra hours and became certified controllers. I’m not going to get into all the loopholes, but let’s just say that for a savvy training team working together, there are a lot of ways to get a trainee more hours. What if the trainers didn’t have to be ‘savvy’? What if trainees just had more time? How many more controllers would we have?
So, there is a class for on-the-job training instructors which the FAA provides, and I recently had the privilege of attending for the fourth time. I was disappointed but not surprised to find that the class has not meaningfully changed since the first time I had it back in 1999. I’m not going to detail all the issues with the class, but one of the things that struck me was the emphasis on protecting your facility so that the developmental can’t get more hours when they are done. Document correctly, don’t haze them, be nice, not because it’s the right thing to do, but because you don’t want to create a reason that person can stay longer and ‘bog down the system’—the ‘system’ which sees trainees kicked to the curb even though the facility might not have another one for months or years, the ‘system’ which has been slapped with cheap, ineffective bandaids for years but never actually overhauled. What are you bogging down? Your ability to have proper staffing?
So that’s my two cents as far as training goes. I mean, I have a lot more to say, but I’m trying to keep this relatively tactful and concise. It’s nice to see that people are starting to pay attention and try to make some changes to get more staffing. These knee-jerk reactions are typical for a government agency, however, and in my opinion, at least two decades too late. They are supposedly offering an extra twenty percent of our base pay for people like me to stay in longer. After taxes, that’s not enough money to pay for my car payment, much less the gas it takes to get to work. There are just so many other options. Honestly, I’m sick of driving; some days it’s almost as stressful as work, and I’m ready to work from home like my wife. A much more dramatic restructuring and shift in mentality is required for a truly effective fix, and that would still take years. It will be interesting to see how things play out, but hopefully, I will be retired well before we see the results or consequences.
Remember when you were a kid and you could run around all day with nothing but some friends and the great outdoors and the possibilities seemed limitless? What ever happened to that time? In my youth the internet did not yet exist, we watched very little television and the radio seemed to embody all the mysteries of the universe. I did not grow up with wealth and many common child distractions were out of reach until my teens, when I started to earn some money of my own. Yet I don’t feel like I missed out on much. I may have never seen Disneyland as a child or had a large collection of Star Wars toys, but I had the wilderness and freedom and my imagination.
I sometimes wonder if my own son has the same ability to make a magical world out of nothing except his mind and his environment. He often seems dependent on video games, television and direct parental interaction. He does not generally like to play outdoors and seems to only enjoy his friends in small doses. Though he is often absorbed by the desire for video entertainment and physical toys, I still see his ability to create something from nothing. It seems hard to compare my background to his since my son always has some kind of stimulation available to him. This is where I see that to him, a lack of stimulation just means not having something new. Sometimes this is what he wants, and he will retreat to his room and arrange his stuffed animals, build a blanket fort, or just lay in his bed cuddle his dog and listen to music. Other times he gets this creative drive and hunts down a toy or game he hasn’t played in months and tries something new with it. Another sign of this innate creativity is when he breaks out the Legos, or Minecraft or a sketch pad and just creates new buildings, cities or drawings for hours straight. I think that having the time to just dump hours into random creative expression is one of the key elements of sustaining creativity that we adults tend to miss out on.
It seems that, as we age, the weight of responsibility and the stress of day to day life suppresses our once active imaginations. Perhaps our adult brains see the skill as less practical and so as we stop flexing this muscle, it atrophies in favor of more pragmatic thought processes. Is there anything we can do to slow this process down or reverse it? Do we want to? What would be the cost? I feel that the ability to think outside of the box is useful in almost every scenario. If we want to be more successful, wealthy and healthy, imagination is a skill set we should definitely spend some time cultivating. As a manager, one’s problem solving ability is related to their experience and ability to creatively apply it to new situations. As a real estate investor, one may be denied financing by dozens of banks or go through several realtors who believe that a second or third property cannot be purchased with non-standard or creative financing. Sometimes professionals are so blinded by the standard way of doing things, they are blind to the other less common options. As an athlete who wants to lose weight or eat healthy, one must often come up with creative ways to remain on track and stay disciplined when others are not supportive or temptation is around every corner.
Please do not confuse imagination and creativity with discipline and motivation. Imagination can solve problems by envisioning a solution or be the spark of inspiration for a lucrative idea. Discipline is how you follow through with these ideas and stay with them until completion. Even if you are an artist, maybe inspiration helped you make a painting, but discipline makes a career with income. If you are a writer then you know that creativity is an outline that will never be a book without discipline.
For the purpose of this post lets define imagination as your ability to solve unique problems and generate new ideas. Your brain has gone stagnant from years of the nine to five grind, cooking dinner, doing dishes, laundry, and changing diapers. Now you want some of that child-like desire for something different, something new, something that is uniquely yours. Maybe you want something more interesting for dinner, maybe you want to be more in tune with your kids, or maybe you want to creatively outsource all those household chores. Whatever your goals, I hope you find some value in the following suggestions for improving your imagination.
Reading books, especially fiction, exposes you to new worlds, ideas, and perspectives. It can stimulate your imagination by allowing you to visualize scenarios, characters, and places. I prefer fantasy and science fiction to get my fix. If I get transported somewhere for original ideas I certainly don’t want it to be in the real world. Also as a wanna-be fantasy author I feel that that genre fits my goals the best. I also find value in video games and tabletop role playing games like Dungeons and Dragons for priming that spark. Playing video games with my son is especially enlightening as he still has that random creative perspective I’m looking for that can’t really be re-created any other way.
Carry a journal or use a digital app to jot down your thoughts, observations, and ideas throughout the day. This practice can help you notice interesting details in the world around you and induce creative thinking. This is especially handy for a prospective author or when you are the Dungeon Master for a Dungeons and Dragons group. I once saw a pair of small birds harassing a crow and jotted down this idea for incorporeal fey spirits that would possess animals so they could attack humans encroaching on their land. It’s amazing which images and ideas can trigger random thoughts. I also used to keep a journal by my bed so that I could write down my dreams and draw upon ideas from my subconscious. I seldom remember my dreams anymore and that’s just sad. It’s a sure sign of stress and a rigid lifestyle and a great reason for me to follow my own advice in this post.
Practicing Mindfulness and Meditation can help clear your mind of clutter and stress, making room for more creative thoughts. Mindfulness encourages you to notice details in your environment that you might otherwise overlook. Meditation can quiet the background noise in your mind and open you to a higher state that encourages inspired answers. Eckhart Tolle compared the perfect meditation to being in touch with an infinite intelligence that some believe is a direct connection to the divine. Check out my happiness posts for more information or better yet check out Tolle’s books like the Power of Now. Keep an open mind. I’m not even close to being a religious person, but I can attest to the practical value of effectively managing your inner voices.
Engage with various forms of art, such as painting, music, theater, and dance. Participating in or even just appreciating different forms of artistic expression can inspire new ideas and ways of thinking. Some personal examples for me include the Black Magic Crafts YouTube channel. I was inspired by the creation of tabletop props using styrofoam and cardboard. I never did anything lucrative with it but I had fun building some environments for D&D miniatures and especially loved building some little play areas for Hot Wheels with my kiddo. Music is something I have always enjoyed listening to. Some of my favorite bands for inspirational listening include Led Zeppelin, Metallica and R.E.M. Another surprisingly inspirational activity for me as a fantasy writer was Salsa dancing. I remember when I finally became good enough to improvise moves on the fly and create my own combination instead of just a single choreographed routine. It was like this bell went off in my head and I thought ‘oh this is how sword fighting is sometimes described when two opponents are using variable forms, chaining combinations and countering each other’. I also gained a keen appreciation of footwork and balance while dancing that I never quite obtained with martial arts.
Puzzles, strategy games, and brain teasers can challenge your problem-solving skills and encourage you to think in innovative ways. In addition to a variety of video games, we also play board and card games like Risk, Settlers of Catan, Magic the Gathering and Dominion to name a few. You never really think about how much strategy is involved in something that seems like a roll of the dice until you lose six times in a row to your wife while playing Risk. Other games help one to understand the difficulties of resource management and competition when settling a new area. I got the idea for a ‘mana-flow’ game mechanic for one of my half built role playing games from playing MTG.
Experiencing new places, cultures, and people can broaden your perspective and inspire new ideas. If you can’t travel far, try exploring new areas in your local community. Hiking is my favorite mode of exploration. It helps to clear my mind and I can’t help but imagine myself in a fantasy setting, especially when surrounded by the towering trees and majestic vistas of Sequoia and Yosemite national parks. Exploring Japan opened my eyes to a new world of hidden temples and amazing sculpted gardens woven into the middle of towering skyscrapers in such a way that you feel transported to a new world. The multi-floored train stations with grocery stores underneath and department stores on top give one a unique appreciation for the economy of space.
Sharing ideas and working on projects with people who have different skills and perspectives can spark creativity. Collaboration can lead to the combination of ideas in ways you might not have thought of on your own. No matter how experienced or diligent you are, other people will always be able to surprise you. Everybody brings their own experience to the table and innovation can arrive even amidst the strain of conflict. I remember leading a work group on a couple different occasions where other members brought up ideas that I thought were so stupid and wasteful it blew my mind. I had to stop and check myself, however, because these people were respected professionals, and their brains worked in such a way that to them, these were legitimate issues. I had to assess my own values in those situations. I can’t say that my overall opinions about wasting resources changed, but we compromised, and learning occurred on all fronts.
Improving your imagination is a process that involves curiosity, openness to new experiences, and the willingness to explore and experiment. By incorporating these practices into your life, you can develop a richer, more creative imagination. So travel to new places, meet new people and try different food. Experience what life has to offer and soak it up. Put yourself in the shoes of others and envision their wants and needs and how you can help them achieve their goals. Above all seek out that inner child, and learn from them.
It is no secret that physical fitness and nutrition can improve overall wellness, yet so many people let it slide to the background. Maybe we just need an occasional reminder of the benefits a healthy lifestyle can provide. Not everyone is constantly aware of the need for exercise and quality food. One way to combat this is repetitive reminders. Take the time to read a few blogs every week that discuss the subject of health. Try replacing one out of five audiobooks with a fitness podcast or book. Personally, I know I need to replenish my motivation daily. A busy lifestyle and being around video gamers and people who eat mountains of junk food contribute to my loss of discipline. What are your challenges?
There are so many positive aspects to a healthy lifestyle it’s hard to focus on just one. For today we will continue a 3 part blog on happiness and discuss how fitness and nutrition can specifically contribute directly to your well being and overall joy. Do you often feel anxious or lack confidence? Do you normally feel tired and sluggish or depressed? Do you think you need to be medicated? You can surely find a medical professional to agree with you. I’m not a fan of medication and I would like to recommend another option. Take a good look at your habits, do some reading and research and try helping yourself out with a little self discipline.
Regular physical activity increases the production of endorphins, which are often referred to as the body’s “feel-good” chemicals. Endorphins naturally improve your mood and alleviate a lot of aches and pains that can come about from just not moving around enough. I was a long distance runner for many years and even now I still like to go out for a 2 or 3 mile run when I have a chance. I can attest that the positive effects of a good run extend beyond the immediate euphoria. Running and other physical activity also release neurotransmitters which are known to reduce stress.
As someone who has worked predominantly stressful jobs throughout his career, I can say running has been my most reliable stress relief method. As a Marine we were required to perform physical activity on a daily basis. Why are so many Marines self confident to the point of cockiness after boot camp? A big part of it is because they are in the best shape of their lives and they look good. For many people self confidence equals happiness in many applications, yet another good reason to stay in shape. As a 9-1-1 dispatcher I stopped running for a while because my sleep was all messed up from the extreme shift work. I became moody and angry, and gained 30 pounds in the first year. I started running again and wouldn’t you know things got better. My sleep became better and I lost 30 pounds in less than 2 months with the help of running and the good old Tim Ferris “slow carb” lifestyle.
My air traffic control career has had its ups and downs corresponding with the various trials of life. Running was almost a necessity in my younger career but I guess I’ve been doing this long enough where I don’t get as stressed out at work anymore, that combined with the wife and child have helped me put on some “happy pounds”. More on this in a future blog post about the dangers of maintaining the status quo. I am after all writing this blog to motivate myself as much as you. So maybe I’m not as fit as I once was but I can still run 3 miles pretty easily and I will say that after a bad day a little run is far quicker and less expensive than a trip to the bar.
Another positive aspect of the physical activity that I experience with running is a certain increase in mental resilience. In my current job I’m required to maintain a high level of focus making a lot of quick and successive time based decisions, kind of like your favorite 6v6 high stakes pvp video game match or being a raid leader with a bunch of noobs. Actually my job is more like playing 3 dimensional tetris where all the pieces move at different speeds and there is at least a 5 percent chance that a piece will do something completely random and unexpected. It is more stressful than a video game, however, because there are real people and real danger involved and everything I do is highly scrutinized. So I am very aware of when my mental reflexes start to fall off even slightly. I notice it with every passing year. I notice it if I eat too many carbs, don’t get enough sleep or drink poor quality coffee. Poor quality coffee for those who don’t know is coffee or espresso that has been defiled by sugar and dairy. I am very aware of the increased mental acuity after a workout. I am also aware of the increased mental endurance of someone who has practiced consistent physical endurance.
Eating a healthy diet follows as a catalyst to a happy lifestyle. A good diet gives you the energy to workout. Getting enough omega-3, vitamin d, and antioxidants have been associated with reducing depression. It is hard to go out and run when you are depressed. Your brain needs nutrients to combat poor moods. The terrible cycle your body goes through with a bombardment of processed carbs is bound to have a negative effect on your mind.So how do you fix this? How do you get out of your funk and become a happier, more productive human being? Start with baby steps.
I’m sure you’ve heard the advice that says “go to your cabinet and throw out all the processed carbs”, prompting you to go out and buy a cart full of vegetables which will rot in the fridge while you sit on the couch and order a pizza. I know some people can pull this off, but it might also be a sure way to get a divorce from your significant other who is not quite so motivated. It might also make your kids cry, a lot. Also food costs a lot of money. My advice is start small. Make or buy a salad and incorporate it into every meal for a week. When you run out of ranch, buy some vinaigrette. When you run out of chips, buy some cheese and healthy crackers, celery and peanut butter or carrots and hummus. You get the idea. I think that normal people who try to go all hard core from the get go just end up discouraged and quit early and take longer before they try again.
Your exercise program should have a similarly slow start depending on your age and how long you’ve been out of the game. If you’ve been a couch potato for five years and you go out and run 10 miles there is a good chance your runner’s high will cause you to hurt yourself. Now you are injured and discouraged and will probably be a couch potato for another year. Try running a mile instead. Can’t do it? Try running around the block. If that is too hard try walking around the block. If that is too hard you may have a condition that needs to be addressed by a professional outside the scope of this blog. If you live in rural America and your “Block” is 12 miles around, just estimate a quarter to a half a mile to start. You can even pace back and forth in your home for 400 to 800 paces to start. Alternatively you can dance to 3 catchy pop songs. See? You have tons of options!
Do push-ups, start with your knees on the floor if you have to. Do sit-ups or crunches if sit-ups are too hard. Increase on a weekly basis and pay attention to your body. If you are older with back and joint pain I recommend looking into yoga and tai chi. I would normally recommend starting with no more than 3 days a week in whatever you decide to do, and increasing intensity, distance and/or duration no more than 10% per week. Write down your goals and your progress. Keep track and stay accountable somehow with the diet and the exercise. I am not a trained fitness instructor but I’ve had a lot of experience instructing physical fitness. Figure that one out, the Marines know. In the Marine Corps if you are faster or more fit than everyone else that apparently automatically qualifies you to instruct 40 other people every day on how to stay fit.
All of this advice is just that, advice. If you are feeling more, go for it. If you run a mile and don’t even feel sore the next day, feel free to run 3 miles. If you walk around the block and can’t get out of bed the next morning, see a doctor. Just kidding, no seriously see a doctor. For the rest of you, with some consistency and time you will feel like a whole new person. Your mood should get better. You will look better, have more energy, more confidence and most importantly, feel happier. You will get out what you put into this. Remember there is a momentum to everything in life, and your physical and mental states are symbiotically related. Physical laziness begets mental laziness and vice versa. To combat this be aware that physical discipline begets mental discipline and the reverse is also true to the effect you can say that discipline encourages more discipline. For those of you who like to be fit, healthy, productive and wealthy: discipline begets happiness.
Going from my 20’s to my 30’s ended up being one of the most psychologically traumatic times in my life. I was nursing some pretty significant disappointments with myself and the world in general while transitioning from a stressful job as a 911 dispatcher to another stressful job as an air traffic controller, and going through a divorce at the same time. Being a dispatcher is not a job that promotes a positive outlook on life or a lot of faith in your fellow humans. Being an air traffic controller is also not easy, and training is the worst part. I’d like to say this work-related tension caused my divorce, but the truth is that it was a long time coming and my state of mind just made it happen more quickly. My epiphany was that I had spent so much time catering to other people that I had almost completely neglected what I wanted. I had lost myself and what I wanted to be and harbored a deep sadness and resentment. I needed to fix that state of mind if I wanted any real chance at inner peace. In the hustle and bustle of our daily lives, finding true happiness can seem like a distant goal. I spent the next few years recovering, trying to figure out what went wrong, and how to prevent future unrest. I learned a few things along the way and I’d like to share them with you. I’m going to dig into how to manipulate your state of mind into something more productive, positive and overall happy.
Negativity is a slippery slope. Once you start down that road, a path many of us were trained to follow as children, it colors everything that happens around you. I would like to suggest that you can alter your perspective through mindfulness, which is really just paying attention to how you feel and why you feel that way. Eckhart Tolle, a renowned spiritual teacher and author, emphasizes the importance of living in the present moment. In his books, “The Power of Now” and “A New Earth,” Tolle explores how embracing the present moment liberates us from the grip of negative thoughts and emotions. I found these books quite helpful in changing my emotional state for the better. I had adopted a habit of brooding about the past and ultimately wasted large amounts of time feeling sorry for myself. This was ultimately self-destructive. The idea of being in the “Now” involves being fully present in the moment, cultivating awareness, and accepting thoughts and feelings without judgment.
A basic example of how this works is through meditation. You have a focus while you meditate, such as your breathing, or the flame and the void, if you’re a Robert Jordan fan. As negative thoughts intrude you don’t suppress them, instead you acknowledge them and then just mentally place them outside of your focus (or into the flame) knowing that they are there but they do not affect the present moment. This draws into focus things that are affecting the present moment, and there are internal conversations that take place. This is where Tolle emphasizes the difference between your actual self and your whiny little biological self. Whiny is not his wording, I think he calls it the “pain body”. This annoying voice tells is incessant and distracting, but your true self knows what is truly important. It takes a long while to handle this noise, but trust me it eventually becomes instinctual. Once you finally overcome the past and future background static, you still have an inner self-talk that sounds like this: I have to pee, something smells bad, I’m hungry and thirsty, this floor is hard and I need a cushion, dude you can wait until I finish this 5 minute meditation!
This may seem like it’s somewhat time intensive, it does take a while to reach the proper state, and at first it is not as easy as it sounds. Once you get some practice, however, say 2 to 3 weeks 10 to 15 minutes a day, it becomes more natural and the benefits become more apparent. You can eventually learn to center yourself quickly, which is really important in my profession. I can be on the radio talking to a dozen aircraft, feeling the panic coming on, the cold sweat, the tunnel vision, then I take a deep breath, embrace the “Now” in the moment between transmissions and immediately put myself in a better head-space. I think many people in stressful professions learn to do something like this instinctively, or they don’t last long, and the toll on their body and mind is much higher.
The idea of self-talk is something I never really considered before my low point, but I have learned to appreciate the value this tool has to offer. Anyone who is serious about self improvement is familiar with the famous book “The Power of Positive Thinking” by Dr Norman Vincent Peale, but this idea has been around since the ancient Greeks and possibly before. There are many modern versions of this “Secret” but the basics are simple enough to understand. Your thought processes are often a self-fulfilling prophecy. If you think you are destined to live in a trailer park collecting welfare checks in back woods Maine, you will likely end up there. If you deny this version of reality and decide you will live in a Southern California beach town in a million dollar condo, the new reality becomes much more likely. I consider myself to be living proof of this concept.
Positive self-talk can take many forms. You can repeat affirmations in your head over and over, write down your goals and how you will achieve them, or put a picture on your desk of a kitten looking in the mirror seeing a lion in the reflection. Doing all three of these and more will ultimately increase the effectiveness. I also find listening to positive and inspirational music to be very effective. There is a reason why “Eye of the Tiger” is on so many workout playlists. I jokingly refer to all this stuff as self-brainwashing. In my mind that is basically what we are doing, brainwashing ourselves with the thoughts we allow most often. The fact is our brain responds to repetition and molding. If you tell yourself something consistently and repeatedly with enough conviction your subconscious will start to believe it and work behind the scenes to make it a reality.
During my recovery years my self-talk was more affirming than goal oriented. I would say things like “I will get through this” or “I am not defined by my past mistakes”. Later, when I had recovered a bit, I got cocky and had grand affirmations like “I will be independently wealthy in 5 years.” That particular goal got derailed by reality and several other factors which I may or may not reveal in future posts. These days I am fighting the ever creeping chains of cynicism disguised as pragmatism but I still have more specific and realistic versions of goals such as “I will retire from my current job at 51 years old”, and “I will pay off my home and 2 rental properties by 60 years old.” Accomplishing both of these are by no means a sure thing, but they are something to shoot for that will require more than me sitting on my butt and coasting through life.
Be careful of situations that can sabotage your efforts. It is difficult to maintain a positive outlook if you are surrounded by negativity. If your friends and family are unrepentant cynics you may need to distance yourself, and a long vacation may not be enough. If you work in a job like a 911 dispatcher where no one who calls you has anything good to say, you may want to consider a new career. Dedication can overcome these challenges, however, constantly being exposed to negativity will encourage backsliding. Don’t watch the news, the networks don’t make money spreading good news. I haven’t watched it for over 20 years and I don’t feel like I’ve missed out on much. I find that my co-workers will give me a summary of current events whether I want it or not anyway. If there is something interesting I can always find a less biased, less sensationalized version of it online.
The main thing I’ve learned over the years, for myself anyhow, is that happiness takes effort. Kind of like marriage or a career, things don’t tend to trend upward without some direction and a sense of purpose. There are a plethora of tools available to anyone with the will to use them. I encourage you to read, listen, talk and educate yourself. Give meditation a try, it may not be for you, but every bit helps. Keep in mind positive thinking doesn’t imply ignoring challenges or denying reality; rather, it encourages us to focus on solutions, opportunities, and the good aspects of our experiences. I will consider posting book reviews and recommendations in the future if people are interested, until then, stay motivated, stay happy.
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