tag:blogger.com,1999:blog-90629721461185769152024-03-13T20:01:47.339-07:00Better Every DayJackhttp://www.blogger.com/profile/18140063613725097658noreply@blogger.comBlogger69125tag:blogger.com,1999:blog-9062972146118576915.post-8604881783476875492020-10-29T09:42:00.001-07:002020-10-29T09:42:09.798-07:00Tip-Update#cybersecurityawarenessmonth <img src="https://cache.amp.vg/portal.hooksecurity.co/img/cj2iumpmw6spg/thumb-Tip-Update.png"/> <img src="https://cache.amp.vg/portal.hooksecurity.co/timg/cj2iumpmw6spg/thumb-Tip-Update.png"/>Jackhttp://www.blogger.com/profile/18140063613725097658noreply@blogger.com0tag:blogger.com,1999:blog-9062972146118576915.post-21550338432392190352020-10-27T09:33:00.001-07:002020-10-27T09:33:04.675-07:00Tip-WiFi#cybersecurityawarenessmonth <img src="https://cache.amp.vg/portal.hooksecurity.co/img/cj2o1ktwf49tw/thumb-Tip-WiFi.png"/> <img src="https://cache.amp.vg/portal.hooksecurity.co/timg/cj2o1ktwf49tw/thumb-Tip-WiFi.png"/>Jackhttp://www.blogger.com/profile/18140063613725097658noreply@blogger.com0tag:blogger.com,1999:blog-9062972146118576915.post-77485951690110082372020-10-25T09:23:00.001-07:002020-10-25T09:23:32.169-07:00Tip-Backup#cybersecurityawarenessmonth <img src="https://cache.amp.vg/portal.hooksecurity.co/img/bia1vax11r7p0/thumb-Tip-Backup.png"/> <img src="https://cache.amp.vg/portal.hooksecurity.co/timg/bia1vax11r7p0/thumb-Tip-Backup.png"/>Jackhttp://www.blogger.com/profile/18140063613725097658noreply@blogger.com0tag:blogger.com,1999:blog-9062972146118576915.post-4690836770673468732020-10-23T09:15:00.001-07:002020-10-23T09:15:19.221-07:00Tip-SuspiciousLinks#cybersecurityawarenessmonth <img src="https://cache.amp.vg/portal.hooksecurity.co/img/r6pcq2pjaqsh/thumb-Tip-SuspiciousLinks.png"/> <img src="https://cache.amp.vg/portal.hooksecurity.co/timg/r6pcq2pjaqsh/thumb-Tip-SuspiciousLinks.png"/>Jackhttp://www.blogger.com/profile/18140063613725097658noreply@blogger.com0tag:blogger.com,1999:blog-9062972146118576915.post-62782315453099319152020-10-21T09:04:00.001-07:002020-10-21T09:04:37.141-07:00Tip-Secure#cybersecurityawarenessmonth <img src="https://cache.amp.vg/portal.hooksecurity.co/img/d0hv0m6dhwh9t/thumb-Tip-Secure.png"/> <img src="https://cache.amp.vg/portal.hooksecurity.co/timg/d0hv0m6dhwh9t/thumb-Tip-Secure.png"/>Jackhttp://www.blogger.com/profile/18140063613725097658noreply@blogger.com0tag:blogger.com,1999:blog-9062972146118576915.post-79243296658797989562020-03-30T06:08:00.000-07:002020-03-30T06:08:18.923-07:00How Working from Home can Sink Your Ship<div class="separator" style="clear: both; text-align: center;">
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<span style="background-color: #444444; color: #eeeeee; font-family: "arial" , "helvetica" , sans-serif;">Every one of us is the captain of our own ship, whether we run our own business or have tied a line to a larger flotilla of other ships to form a company. Our lives are kept in order by the watertight bulkheads that separate each area of our lives. In the gym, we are dressed in workout clothes around exercise equipment and people. In church, we are dressed up and around images of worship and families giving thanks and praising God. At work we're dressed like a professional, around other professionals doing work behaviors. At home we're at ease, relaxed and surrounded by cues to take a wrap off and get ready for the next cycle of work, exercise, worship, sleep, etc. Under the current lock down conditions, all of these environments have collapsed back into the home. Our watertight bulkheads are gone and our lives are sloshing around, pitching our ships and threatening to capsize us. Consider a few ways to regain control of your ship:</span></div>
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<li><span style="background-color: #444444; color: #eeeeee; font-family: "arial" , "helvetica" , sans-serif;">Set timers and Alarms. Normally, our lives revolve around time-based routines. Wake up, exercise, eat breakfast, take the kids to school, go to work, eat lunch, work more, come home, eat dinner, shower, sleep. When all of these things happen under one room, time blurs and we actually get LESS done, even though we have more time with zero commutes. </span></li>
<li><span style="background-color: #444444; color: #eeeeee; font-family: "arial" , "helvetica" , sans-serif;">Go Outside. We have enjoyed meals outside and hours of outside play and exercise since going into self-imposed quarantine. Otherwise, we can find ourselves going days without seeing the outside world. </span></li>
<li><span style="background-color: #444444; color: #eeeeee; font-family: "arial" , "helvetica" , sans-serif;">Keep getting dressed. If you're like me, then home = house clothes. Usually exercise attire or sweatpants and fuzzy slippers. And lots of hoodies. This dress down habit is great for max-Hygge, but it does not prime our brains to get serious and focus on a work/school task. </span></li>
<li><span style="background-color: #444444; color: #eeeeee; font-family: "arial" , "helvetica" , sans-serif;">Connect with your Tribe. Family, friends, work team, church group, et all. Isolation is pain and we are social creatures. Use the wide variety of free or paid platforms to connect with your people. I use GroupMe, Slack, Zoom and have seen a huge increase in the usage among myself and my tribe. </span></li>
<li><span style="background-color: #444444; color: #eeeeee; font-family: "arial" , "helvetica" , sans-serif;">Keep Working. We can't control most things and if your job doesn't allow you to work remotely, consider using this time to pursue that side hustle. If it does, keep doing your thing. Our clients, prospects and suppliers are all feeling the same fear as we are. It would be easy to use #pandemic as an excuse to stop work behavior, but that is the wrong answer. Push harder, call more, follow up quicker. When the outbreak ebbs (and it will) people will remember what you did. Plant the seeds today. </span></li>
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<span style="background-color: #444444; color: #eeeeee; font-family: "arial" , "helvetica" , sans-serif;">Good luck to all of you in these stormy seas. We may get tossed, but to paraphrase John Paul Jones --> "We have not yet begun to fight"</span></div>
Jackhttp://www.blogger.com/profile/18140063613725097658noreply@blogger.com0tag:blogger.com,1999:blog-9062972146118576915.post-61635125379354978592020-01-08T09:22:00.001-08:002020-01-08T09:22:57.832-08:00How do you and your team keep from getting Phished? Schedule time today to discuss how CloudHound can help.<br/><br/><br/><br/> https://cache.amp.vg/portal.hooksecurity.co/oimg/bx1j5sxob5vy7/optimized-5.-Fly-fishing-for-beginners.jpg https://portal.hooksecurity.co/xl/b3gog84d2lw89 https://portal.hooksecurity.co/xl/cntmcug1qisb Jackhttp://www.blogger.com/profile/18140063613725097658noreply@blogger.com0tag:blogger.com,1999:blog-9062972146118576915.post-29349686896008014162019-12-12T09:58:00.001-08:002019-12-12T09:58:20.116-08:00Cybersecurity Tip of the Day!<br/><br/>When downloading a smartphone app, pay attention to what type of permissions it asks for. If it seems way overboard, it could be fishy. A simple game doesn't need access to your photos, messages, and contacts.Jackhttp://www.blogger.com/profile/18140063613725097658noreply@blogger.com0tag:blogger.com,1999:blog-9062972146118576915.post-22698755065628424032019-12-10T09:48:00.001-08:002019-12-10T09:48:42.347-08:00Cybersecurity Tip of the Day!<br/><br/>Business Email Compromise (BEC) can happen when a hacker imitates a high level employee of a company. They then trick a lower level employee into doing something like sending money.<br/><br/>So to all you C-level employees. Be approachable! If your employees are afraid of you, they're WAY more susceptible to CEO fraud or other BEC attacks.Jackhttp://www.blogger.com/profile/18140063613725097658noreply@blogger.com0tag:blogger.com,1999:blog-9062972146118576915.post-41975403773899728772019-12-08T09:39:00.001-08:002019-12-08T09:39:49.604-08:00Cybersecurity Tip of the Day!<br/><br/>If you get an email that stresses speed or urgency, sit back for a second and think about it. Is this real? Does this make sense?<br/><br/>Verify the sender. Hover over the link.<br/><br/>Train yourself to spot the characteristics of phishing and you’ll start to recognize the threat.Jackhttp://www.blogger.com/profile/18140063613725097658noreply@blogger.com0tag:blogger.com,1999:blog-9062972146118576915.post-69856008856991925932019-12-06T09:33:00.001-08:002019-12-06T09:33:21.815-08:00Cybersecurity Tip of the Day!<br/><br/>When it comes to cyber attacks, you should recognize that you are a target. Saying "It won't happen to me" leaves you way more vulnerable. Many phishing attempts these days are done by the “spray and pray” method, rather than a very specific “spear phishing” attack.Jackhttp://www.blogger.com/profile/18140063613725097658noreply@blogger.com0tag:blogger.com,1999:blog-9062972146118576915.post-63976957503595521742019-12-04T09:26:00.001-08:002019-12-04T09:26:26.050-08:00Cybersecurity Tip of the Day!<br/><br/>Rather than shoving tons of security rules and regulations in the faces of your employees, take the time to educate them about ways to apply security to their personal life (gmail, Smart Home devices, software updates, etc.)<br/><br/>That mindset will then play over into their professional lives, making everyone safer in the long run.Jackhttp://www.blogger.com/profile/18140063613725097658noreply@blogger.com0tag:blogger.com,1999:blog-9062972146118576915.post-32100726343370946252019-12-02T09:17:00.001-08:002019-12-02T09:17:04.658-08:00Cybersecurity Tip of the Day!<br/><br/>What does fear, uncertainty and doubt lead to in the workplace?<br/><br/>Lack of productivity. And probably a data breach at some point.<br/><br/>The key to employee security is having a healthy security culture, rather than leading with fear of firing and other negative methods that lead to poor culture.Jackhttp://www.blogger.com/profile/18140063613725097658noreply@blogger.com0tag:blogger.com,1999:blog-9062972146118576915.post-90707135787957437702019-09-27T09:36:00.001-07:002019-09-27T09:36:39.244-07:00Security is a habit. We are what we do every day. What steps does your team take to build good security habits? <br/><br/>With Hook Security, we can start a training and awareness program from scratch or build on the work you've already done in-house. <br/><br/>Ask me how to get started. Jackhttp://www.blogger.com/profile/18140063613725097658noreply@blogger.com0tag:blogger.com,1999:blog-9062972146118576915.post-41550105472340992472019-09-16T09:15:00.001-07:002019-09-16T09:15:20.106-07:00Nobody outranks Security.<br/><br/>When it comes to securing your business against cyber crime, a culture of awareness and education is the first line of defense. <br/><br/>Contact us to start training with Cloudhound and Hook Security!<br/><br/> https://portal.hooksecurity.co/xl/cl8i0ad7q7dziJackhttp://www.blogger.com/profile/18140063613725097658noreply@blogger.com0tag:blogger.com,1999:blog-9062972146118576915.post-87123542717168647392016-12-04T07:29:00.001-08:002016-12-04T07:31:47.610-08:00MeditateClose your eyes. Pay attention to your breathing. Count ten deep inhales and ten deep exhales. Open your eyes. How do you feel? You just meditated. This is might be an over simplification, but it counts. You don't have to be a monk in a robe in a temple to find a quiet space in your mind. Meditation can be done anywhere, anytime.<br />
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In meditation, a number of techniques can be used to slow down our brains and find a sense of calm. In any of these methods, the idea is to allow your thoughts to pass across your consciousness without judging them or letting them distract you. Acknowledge the things that bubble up out of your mind and let them pass by without judging yourself. You aren't going to levitate off the ground and you probably won't transcend this world and graduate to a higher form of existence, but who knows? Here are a few ways to try.<br />
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1) Seated - Find a comfortable seated position, preferably away from screens, people or other distractions. It helps to set an alarm to go off after a preset amount of time, say 15 minutes. This way you don't have to worry about the clock while you practice. Close your eyes and begin to notice your breath. Let your breath slow down and elongate. Begin to count each breath, starting on the inhale. See if you can keep your mind focused on counting your breaths for a count of ten. Most likely, your thoughts will wander well before you reach ten (mine usually do). Pay attention to what thoughts come into your head. Are you stressed about work? Relationship? What errands you have to do later? A mistake you made earlier in the day? Acknowledge any of these as legitimate and let them drift away on the tide of your breath, to be dealt with at a later time. In this block of time, you are free to relax.<br />
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2) Walking - This method can be practiced during normal walks (ie; to school, work, the store) or you can walk specifically to meditate. Either way, decide to practice walking meditation before you start. In this method, I like to count every step with my left foot instead of my breaths. Similar to seated breathing, focus on the count of your steps and notice what thoughts enter your head. If you lose count, smile and start back at one. Don't close your eyes for this variation.<br />
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With either of these methods, you will gradually get better at allowing your thoughts to drift away. Don't worry if you aren't getting to ten breaths or X number of steps. That is not the point. We often get so wrapped up in our daily lives that we forget that we are in control, not our thoughts. Taking as little as five minutes a day to sit or walk quietly and with intention will serve as a reminder to slow down, breath and hopefully enjoy life a little bit more.<br />
<br />Jackhttp://www.blogger.com/profile/18140063613725097658noreply@blogger.com0tag:blogger.com,1999:blog-9062972146118576915.post-59901540883800934532016-10-16T21:29:00.000-07:002016-10-16T21:31:03.141-07:00Add/SubtractWe all have habits; some good, some bad. Regular exercise and cooking meals at home = good. Procrastination and reflexively spending time in the smart phone hole = bad. How do these habits form? And how can we make a change? Like many other things, success starts with making a list. My wife and I recently sat down and listed the things we'd like to change, add or subtract from our lives. This process started by identifying the recurring troubles we both had in our weekly routines.<br />
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<b><u>Missing workouts</u></b><br />
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Making time to exercise in the P.M. is hard. Our previous approach had been to try and sandwich a quick workout in between cleaning the house, putting our daughter to bed and making dinner. Plus, by this time of day, we were both usually pretty worn out. This meant that many nights passed without a workout happening.<br />
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Our solution? We moved our workout to the A.M. We had been sleeping until the baby woke up, usually between 7 and 8 am. We added an alarm at 6 am and, Monday through Saturday, we get out of bed and get our workout done for the day. We plan the workout and lay out our clothes and gear the night prior to give as much help to our bleary eyed future selves as possible. The mornings are usually cool and quiet, the perfect setting for a short, intense workout. We now face the rest of the day with a sense of already having accomplished something (and not thinking about when we are going to exercise).<br />
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<b><u>Tech Hole</u></b><br />
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If you own a smart phone, you have probably found yourself picking it up and mindlessly thumbing through apps, not knowing what you are looking for until you find something that catches your attention. You have probably also channel surfed a time or two. The glow of the device and its unlimited access to information are known to activate the brain's reward system, much like chocolate or heroin. Our brains have not evolved to handle this technological onslaught and we, adults and children alike, are left mindlessly staring down in all situations, public or private. I see other people doing this and I am disgusted, yet I am 100% guilty of doing it myself.<br />
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To combat this deeply entrenched issue, we instituted a "no-fly zone" for devices and screens between the hours of 9 pm and 8 am. The reasons for these hours are two-fold: Starting the day with 2 hours of no screen time helps set the tone for the rest of the day. I used to check my phone upon waking, feeding my habit. Now, I exercise, write, make breakfast and prepare for the day, all before touching my device. The second reason is that the blue spectrum of light emitted by screens affects our brains' ability to shut down and go to sleep. Turning off all screens 1 hour prior to bed time allows us to wind down and get a full night's sleep.<br />
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<b><u>Sunday! Sunday! Sunday!</u></b><br />
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After 6 days of morning workouts, Sunday deserves a change of pace. We still wake up at 6, only we spend our morning writing instead of sweating. She writes poetry and prose, I write a blog. It is a great time to sit quietly and gain clarity on thoughts that have built over the course of the week.<br />
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By making these changes, we are actively choosing how we want to live our lives. It is too easy to sit passively back and let life happen, wondering why things are the way they are. Identifying the activities we want to add and those we want to limit is key in living the happy, productive life for which we all strive. We will try this schedule for a month and reassess to see what effects we have seen.<br />
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<br />Jackhttp://www.blogger.com/profile/18140063613725097658noreply@blogger.com0tag:blogger.com,1999:blog-9062972146118576915.post-63585862283256514402016-10-12T14:10:00.001-07:002016-10-12T14:10:41.083-07:00On The Road Again<p dir="ltr">Do you travel for work? Me, too. I spend a good chunk of my time in hotels and airports and this can wreak havoc on my exercise routine. Fortunately, I have an arsenal of road workouts and habits that help to stay active on the go. </p>
<p dir="ltr">Let's start in the airport. </p>
<p dir="ltr">- If there are stairs, take them. You will be spending most of your day sitting, so it won't hurt to skip the escalator. </p>
<p dir="ltr">-I like to get to the airport early. Once I'm at the gate, I'll use my carry-on bag for a terminal farmer's carry. Walk to one end of the terminal with your bag in one hand and then switch hands and walk to the other end. Repeat until you board your flight. If you have kids, they provide extra weight for this one. If you don't have kids, just borrow someone else's. (Do not borrow a stranger's child for farmer's carry).</p>
<p dir="ltr">-For the truly dedicated, you can do plank, wall sit, lunges, pushups and any other bodyweight exercises. Find a quiet, sparsely populated corner and perform these moves slowly to avoid sweating. Nobody wants to sit next to a sweaty guy on a flight.</p>
<p dir="ltr">Now for the hotel. </p>
<p dir="ltr">-Most hotel gyms are pretty thin on equipment. Treadmill, eliptical machine, bike and dumbells up to 50lbs. My staple hotel workout is an incline walk with weight. I put the treadmill on speed 2 and max incline and carry 2 x 25lb dumbbells. It helps to alternate carrying the weight low (like two suitcases) and high, on your shoulders (like the straps of a backpack). Shoot for 30 minutes without stopping or putting the weights down. Feel the burn. </p>
<p dir="ltr">-If the hotel has a pool, chances are it's short and shallow, not great for lap swimming. Instead try sprinting the length of the pool. A sample pool workout might look like this: on the side of the pool, do 20 pushups and 20 arm haulers (*see description below*). Then hop on the water and run to the other end and run backward to the start point. Repeat this cycle 5 times. </p>
<p dir="ltr">-Finally, get outside and run. There is no better way to learn the area than by running around and seeing the sights. Just don't forget your room key</p>
<p dir="ltr">*Arm haulers - Lie face down with your hands by your side. Lift your head and chest off the ground. Raise your hands over your head and then being them back to your side without touching the ground. This is one rep. These work rear shoulders and back. Enjoy. </p>
Jackhttp://www.blogger.com/profile/18140063613725097658noreply@blogger.com0tag:blogger.com,1999:blog-9062972146118576915.post-22568447808721832802016-10-02T18:30:00.000-07:002016-10-12T13:39:37.585-07:00Clarity<p dir="ltr">Life is busy. We keep track of dozens of different ideas, projects and responsibilities. Work, family, hobbies, taxes, politics, sports, health and planning for the future all compete for our attention. Couple those things with a 24 hour news cycle and social media and sometimes it can be a challenge to really focus on one thing.  So how do we make the noise fade away and make serious progress? We need to find a way to achieve clarity.</p>
<p dir="ltr">This can be done in a number of ways. Every person will have their own way to get into the zone. I do some of my best thinking when I'm on a trail run. Each and every trail is different and focus is required to avoid rocks, cliffs and other trail goers. The attention to the details of the trail, along with the physical discomfort of running hard combine to dissolve the constant churn of thoughts running through my brain. Anxieties fade. Worries evaporate. I often find the answer to questions I've been stewing on for months. Clarity through focus and discomfort. </p>
<p dir="ltr">After a run, I like to immediately write down any ideas or thoughts while they are fresh. This helps them solidify in my head and makes it more likely that I will act. This routine of gaining clarity through toil and getting results on paper can lead to progress on goals, improved decision making and a great degree of satisfaction. </p>
<p dir="ltr">So find your zen arena, the place where your world comes into focus and breakthroughs are made. Go there regularly and write down the results while they're still fresh. You might be surprised how far you can go with a little clarity.</p>
Jackhttp://www.blogger.com/profile/18140063613725097658noreply@blogger.com0tag:blogger.com,1999:blog-9062972146118576915.post-77211554738729325762016-08-19T12:04:00.000-07:002016-08-19T12:04:23.006-07:00Dial For Success My brain has always liked to use analogies to help me understand new ideas. Finding and using the right analogy has the power to solidify learning, both for yourself and for someone you might be instructing. One of my favorite analogies to use when I talk about training is the idea that we all have a dial from one to ten, and, with practice, that dial can be controlled at will. Conversely, if we don't train our dial, our emotional state will be behind the wheel, controlling where we go.<br />
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<b>Why do we want to control our dial?</b><br />
<b> </b>Most of the things that happen in the world happen outside our sphere<b> </b>of control. Another driver cuts us off in traffic. A coworker doesn't pull their weight on a project. Your two year old creates a modern art masterpiece on the sofa using chocolate and macaroni and cheese. These things happen. Our response is the only thing we control. Yet it seems most of us respond unconsciously, like a phantom hand is moving our dial for us. We curse out the rude driver, we bad mouth the slacker coworker and we sit down and sob as our two year old finger paints on the furniture. What I advise is a different approach: if we recognize that we can only control our response, we are one step closer to controlling our own dial.<br />
People that regularly perform complex, high risk jobs have either consciously or unconsciously learned to control their emotional dial to perfection. Watch an Olympian nail a routine or run a race with a straight, determined face, only to let their joy or pain show after the event is over. They know how to control their emotions and get the job done.<br />
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<b>How do we train our dial?</b><br />
<b> </b>The first step is becoming aware of the range of our dials. I think of my dial as a scale from one to ten, one being very relaxed and ten being on high alert. Every individual spends their time at different levels of emotional arousal, raging from incredibly laid back and carefree (bohemian in a hammock on a beach) to amped (about to jump out a plane) to life and death situations (police or military in a gunfight). Where do you spend most of your time? Are you a laid back person that gets highly agitated behind the wheel? Are you a stay at home parent that keeps your emotions in check all day, only to let loose on your spouse when they get home? Are you an athlete who lets your opponents get into your head with trash talk, affecting your performance?<br />
Once you take stock of your normal emotional state, you can begin to apply the idea of the dial to your training. Learn what triggers your emotional arousal and have a rehearsed plan for how you will respond. When I get cut off in traffic, I smile and breath. If I have to perform in a high risk environment, I take some deep breaths and focus on the task at hand. When my daughter makes a mess, I laugh. The key is tuning your dial to the appropriate emotional level.<br />
Whatever arena you choose, be it the classroom, the home, the office, the gym, the gridiron or the battlefield, identify what your emotional dial is doing. Then determine what you want it to do. If I am about to give a big presentation, do I want to be so nervous that I stumble over my words? No. But I also don't want to be so laid back that it looks like I don't care. There is the perfect level of emotional arousal for each scenario you might face. Find that zone and practice getting there.<br />
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<b>How?</b><br />
I use a combination of mental visualization and rehearsal to prepare for high stress situations. I think through every detail of the event (ie; giving a speech in front of a crowd) and get the emotional response of becoming nervous. Then I practice smiling and breathing to get my nervousness under control.<br />
Another way you can control your dial is by using a mantra. A mantra is a word or short phrase that you can repeat either aloud or in your head to keep you mind in an even emotional state. Endurance athletes use this technique to grind out long training sessions. <br />
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<b>Recap</b><br />
-We all have an emotional dial that controls our emotional state.<br />
-Like a ship's rudder, if we don't control it, something else will<br />
-Evaluate your emotional states as you go about your life. What are your triggers?<br />
-Determine where you want your emotional dial to be in challenging situations.<br />
-Practice controlling your dial on a regular basis.<br />
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<img alt="Image result for Dail crank to 11" 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" /> <br />
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Jackhttp://www.blogger.com/profile/18140063613725097658noreply@blogger.com0tag:blogger.com,1999:blog-9062972146118576915.post-38736038427346177292016-01-08T13:41:00.001-08:002016-01-08T14:00:10.837-08:002 minute rule<p dir="ltr">It's the beginning of a new year and the Internet is flush with ideas for resolutions. Diets, workout plans, productivity tips abound. I'm always on the lookout for ways to improve my routine, be it taking out head trash, working on a weakness or revisiting old or lost habits. Today I want to talk about an easy habit I'm trying to add; the 2 minute rule. </p>
<p dir="ltr">How many times throughout your day does a little task come your way? Respond to an email, clean a spill, fix a problem: these usually get put off until later and they either pile up or get forgotten. The rule that I am trying to implement is if I can check something off of my to-do list in under 2 minutes, I do it right away. If not, I shelve it until later. Simple as that</p>
<p dir="ltr">The idea is that I don't want a bunch of little tasks to tackle at the end of the day. I will knock out quick items immediately, leaving myself with more time to focus on larger, usually more important tasks. </p>
<p dir="ltr">Sometimes, these little tasks can turn into larger, more time consuming projects; a lengthy email response or a trickier problem to solve. If you find a task taking more than 2 minutes, decide if it needs doing right now. If not, save it for later. </p>
<p dir="ltr">I hope this helps you navigate your world more efficiently. It is working well for me. </p>
<p dir="ltr">Have a great day, </p>
<p dir="ltr"><u>Jack</u></p>
Jackhttp://www.blogger.com/profile/18140063613725097658noreply@blogger.com0tag:blogger.com,1999:blog-9062972146118576915.post-27252591076708967642015-12-03T15:53:00.002-08:002016-01-06T16:43:51.420-08:00StressWe all have it. It appears in a variety of forms: getting stuck in traffic, being late to a meeting, messing up a meal, staring at a pile of bills, planning for the future, worrying about the evils of this world coming to our town. Stress can be all consuming. It can affect our health, our relationships and our overall sense of well being. Aside from selling all of our worldly possessions and taking a vow of silence in a Buddhist temple, what are we to do? How do we manage our myriad stress factors?<br>
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Step One: Breath. Breath 4 seconds in, hold 4 seconds, breath our 4 seconds, repeat until you feel better.<br>
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Step Two: Get organized. Having a plan written down can make a chaotic series of tasks and problems seem manageable. Break your day/week/month/year down and smaller tasks and start checking them off the list.<br>
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Step Three: Be grateful. Gratitude is not just for Thanksgiving anymore. We live in an amazing time and our problems often pale in comparison. If you have a home and family and food, you are doing pretty well. Smile and take stock of good things in your life.<br>
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Step Four: Take time for you. Schedule time to do things that you enjoy. Read, exercise, play an instrument, play with your kids, fly a kite. Whatever makes you happy, do that regularly and forget about the bad day you had or the big project looming on the horizon.<br>
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Step Five: Relate. We often think of ourselves and our problems as unique. We might be but our problems are not. Everyone alive has problems and most of them are similar.<br>
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Only you can choose how you respond to things when they pop up. Stress is your bodies' response to external stimulus; you get to choose whether or not you smile or frown.<br>
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Choose to smile.<br>
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Jack<br>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha8CZHwmIu1F1-JNY4yYagXyzl-quTMbwmeMJSiz3R6CiJahZz55Mc3KWs9arat2wCfMMK0RIL5U9AHIYzchF8EPEBRsXLlV0YOjvGbqOveQNSu268TPFZDsfH89PVTHDZG5xj6QBYjJY/s1600/no+stress.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="288" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha8CZHwmIu1F1-JNY4yYagXyzl-quTMbwmeMJSiz3R6CiJahZz55Mc3KWs9arat2wCfMMK0RIL5U9AHIYzchF8EPEBRsXLlV0YOjvGbqOveQNSu268TPFZDsfH89PVTHDZG5xj6QBYjJY/s320/no+stress.jpg" width="320"></a></div>
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<br>Jackhttp://www.blogger.com/profile/18140063613725097658noreply@blogger.com3tag:blogger.com,1999:blog-9062972146118576915.post-77064979793074004812015-11-13T10:22:00.000-08:002015-11-13T10:22:13.519-08:00Life Long LearnerWhether we know it or not, we are all life long learners. We start at birth. The world comes at us full speed and we learn at breakneck speed: Language, culture, food, play, skills, crafts, music, art, sports, etc. All learned behaviors. Yet most adults reach a point where they feel they no longer need to keep learning. They hit a plateau of knowledge and abilities that allow them to go about their daily lives without much struggle, their world view set and their skill set honed. They might be a master craftsman or a successful business person, a school teacher or a law enforcement officer. They have reached a level where active learning is no longer required. They can do their jobs and live their lives with the skills and knowledge they already have. This is a dangerous place to be. If this is you, keep reading.<br />
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We are our best selves when we are humbled by our own lack of skills or knowledge. Deluding yourself into thinking you are "good enough" is the same as throwing in the towel. The good enough mentality breeds complacency. If we stop seeking to improve ourselves, we cease growth. Every day we wake up with an opportunity to learn something new. Even little bits of learning can go a long way.<br />
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If you are already an expert at something, it can be highly valuable to start over as a novice at something new. I have spent 7 years improving my professional skills. In the last year, I started taking piano lessons from man who has been playing piano for 60+ years. In the same way a parent teaches their child the English language, he has taught me the language of music. Learning is a skill that must be practiced. We are so used to instant return that often, if we aren't immediately good at something, we write it off as "I'm just no good at blank." In reality, nobody is "just good" at anything. Some skills might come easier to some people, but we all have the capacity to acquire any skill set we desire.<br />
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Most successful people in any field are innately good learners. They seek knowledge. They recognize their knowledge gaps and seek to find the remedy, either by filling the gaps or finding experts in that field. Their constant self reflection, honesty and hunger to get better are their secrets to success. We must strive to be life long learners, no matter how rocky the road gets or how successful we become. It will keep us grounded and help us stay true to ourselves. And it will make us better.<br />
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JackJackhttp://www.blogger.com/profile/18140063613725097658noreply@blogger.com0tag:blogger.com,1999:blog-9062972146118576915.post-1720013326609856922015-11-02T16:33:00.000-08:002015-11-02T16:33:08.872-08:00Back on the HorseHello all.<br />
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It has been a minute since my last post. Life gets busy. Babies are born, scenery changes, responsibilities shift. Throughout all of these changes, one thing remains constant: the drive to consistently improve.<br />
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Aren't we good enough already? I don't have time to focus on myself. I have too much on my plate. This mentality is how people get stuck on a plateau. We go to school, graduate, get a job, start taking on personal and financial responsibilities and one day we wake up and find that most of our effort is put toward things that don't get us excited. We establish routines and habits and get set in our ways. Parts of our lives get put on autopilot; drive the same routes to work, cook the same meals, do the same workouts, hang out at the same bars, etc. We have now entered the comfort zone. This might feel good, but eventually we will feel stagnant, like something is missing. The missing element? Learning, growth and improvement.<br />
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How do we get better? Where do we start? A good jump off point is to examine your weaknesses. We tend to hide our weaknesses for fear of being exposed. Talk to your friends and family (and coworkers) and ask for an honest assessment of your strengths and weaknesses. They will most likely list some things that are not apparent to you (and some that are). Pick the one you most want to improve and make a conscious effort to work on it daily. For me, it is a compulsion to be on my phone. I find myself browsing a variety of apps for articles, news and other random things any time I find a pause in life. While a smart phone can be a powerfully enabling tool, it should not be our default activity. The tipping point for me was having my first child. I don't want to think constant device use is the norm.<br />
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Another way to grow and improve is by learning something new. There are so many free online learning sites (Khan Academy, Tutor.com, Codecademy, to name a few) that you can learn most anything you want. Have an idea for an app? Learn to build apps for free. Want to brush up on your math, history or sciences? Take class for free at any level. Knowledge is out their just waiting to be had. And often, the process of deciding what to learn will reveal refine other areas you might want to improve. And as always, read read read.<br />
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Challenge your status quo. Get out of your comfort zone. Keep and open mind. Talk to new and different people with different world views. The world is constantly changing around you; adapt, learn, improve and change with it.<br />
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It's good to be back.<br />
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Thanks,<br />
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Jack<br />
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Jackhttp://www.blogger.com/profile/18140063613725097658noreply@blogger.com0tag:blogger.com,1999:blog-9062972146118576915.post-24577202739810168482013-12-02T20:09:00.001-08:002013-12-02T20:09:16.381-08:00Stay Loose on the GoI fly often. Especially this time of year. Translation: I spend way too much time seated. My hamstrings shorten, my low back and hips tighten and my shoulder blades get pushed forward by the seat. All of these ingredients lead to bad posture, body imbalance and pain. But I have vowed not to simply accept this. There are things I can do to counteract the effects of sitting for hours on end. <br />
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For starters, I carry a few mobility tools with me when I travel:<br />
<ul>
<li>The multi-purpose mobility peanut. This tool consists of two hard, tennis ball sized balls in a sleeve. It can be used all over the body as a massage tool. I like to put the peanut on either side of my spine while I'm seated and press into the chair. This helps unlock the tightness in the muscles in between the shoulder blades. I also use the peanut to roll out the fascia in the bottom of my feet, to dig deep into my butt muscles and smash the front of my chest and shoulders. The possibilities are endless.</li>
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<li>The stretchy therapy band. This simple piece of rubber tubing provides resistance for many easy-to-do exercises and stretches. I like to take the band in both hands and stretch my arms as wide as possible, squeezing my upper back muscles. I do this at my waist, chest and overhead. I also like to wrap the band around my knees and drive my knees outward while sitting. It makes the outside of the hip, which is turned off when seated, activate in a serious way.</li>
<li>Golf Ball. I keep one of these in all my travel gear. It is the ultimate tool for smashing knots, especially in the feet. </li>
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In addition to these tools, I also have a few travel habits that help keep me loose on the go.<br />
<ul>
<li>I never sit in the terminal chairs. I either stand or sit cross legged on the ground. Anything but more chair sitting.</li>
<li>I do forward fold. A lot. It may look weird to touch one's toes in an airport, but I don't care, it's worth it. </li>
<li>Hydrate! The air in planes is dry, which sucks more water out of your body when you breath. Dehydrated muscles are tight muscles.</li>
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I use this set of tools mainly when I fly, but you can take them on a road trip just as easily. Travelling can wreak havoc on your body, but with a properly stocked toolbox, you can arrive at your destination feeling loose. <br />
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Limber travels,<br />
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Jack<br />
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PS - Shout out to the airlines that are allowing small electronic devices throughout the flight, per the new FAA rules. Some airlines are still not playing ball, saying that they need to update the training programs for their flight crews. I call BS. Just stop telling people to turn off their devices for take off and landing. How hard can that be? Jackhttp://www.blogger.com/profile/18140063613725097658noreply@blogger.com0