Issue #339: Writing Matters
Good morning. It’s Tuesday, May 7th.
Stat of the Day
1 in 6 Americans actively journal. That’s down from half of us who have tried. We’ve got some ideas for why and how to try again. (Source)
Learn
The Power of Journaling
Want to start a new habit? It’s not enough to just know your WHY.
We invest our time in something when we know HOW it works.
I was just at a dinner in Miami sponsored by the Oracle Red Bull Racing Team. The dinner started with a 30-min presentation on how Red Bull wins just about every Formula One race these days (not Miami - they finished 2nd) - beating the legendary teams from Ferrari and Mercedes.
I’ve never been into Formula One so I wasn’t that excited.
But the presentation was incredible - the team went into details on how they simulate the race billions of times to account for every possible situation; how they use a life-size wind tunnel to measure aerodynamics, and how they use a different car for every one of the different tracks around the world.
I’d go into more detail - but we had to put away our phones for the presentation. I’m sure they weren’t sharing any real secrets, but in a sport where hundredths of a second matter, no team wants their tech advantage falling into the hands of a competitor.
The point is - all of the sudden I was intrigued with the race in Miami. So that’s how Max Verstappen has become the most successful driver ever? That’s what it takes to manage a Formula One team?
Once we’re equipped with feeling like we know about something, that’s when we’re hooked.
It’s the case with anything - if you head out to the golf course without knowing anything about how to swing you might try it a few times and then quit.
But if a coach explains why to keep your elbow in tight and how to shift your weight, then it becomes an internal competition with yourself to continue to learn, to improve, to keep playing.
I think a great example of this is journaling.
It’s something I’ve always struggled trying to do consistently. It seemed “soft” and not nearly as important as skipping dessert or working out.
“Documenting little details of your everyday life becomes a celebration of who you are.”
The WHY is real, science shows that journaling strengthens our brain, increases our gratitude, and boosts our mental health.
Brain Health - the computers in our head function through the synapses (connections) between neurons. By shifting the thoughts into words we strengthen these connections and they are more easily retained in our memory.
Mental Health - when we write we create a “cohesive narrative.” In other words, our story starts to make sense. This shifts us into a positive mindset, which is why journaling is tied to lower depression and anxiety.
Gratitude - writing down all the good stuff happening in our life, regardless of all the challenges and reasons to be frustrated, literally switches our mind from focusing only on the negative (an evolutionary design to help us manage threats) to, instead, realize just how awesome life is.
Journaling even improves our sleep!
But what about the HOW??
There are different ways to journal -
The Pennebaker protocol suggests you call out traumatic events on paper to get past them for improved mental health.
You can just write about what’s going on in life - literally just a stream of consciousness. If you need inspiration, here’s 550 prompts to get you started on that blank page.
Or you can write down 5 things you’re grateful for.
I found this last one to be the easiest way to get started. Here’s what to remember when you write down your gratitudes:
1. Be Specific - don’t just say “I’m grateful for my wife.” It has to be a story that brings up a specific memory and emotion. “I’m grateful for my wife being in it with me - having fun when we walked five miles on the beach together without our phones. We were able to talk and really reconnect.”
2. Subtraction Counts - you might be grateful about stuff you don’t need to do anymore or people no longer bringing you down. Don’t forget that life is better when it’s simpler.
3. Good Things are “Gifts” - even the small things matter. The taste of sushi that you learned to make at home, the ability to do 15 pull-ups instead of 10. These things are truly special and make life awesome, don’t overlook them when they happen.
4. Mix It Up - don’t just say the same 5 things every day. Really go back and think about the things that made that day awesome - when you look back you’ll have a much more interesting story of your life.
5. Make It a Habit - just like exercise, the power in journaling is in the consistency. You’re not going to be running marathons after jogging for a few days. Stick with it and see the magic happen over time.
Try
Make Writing a Habit
I’ve struggled with journaling. But using the habit stacking method - combined with remembering my WHY and knowing more of HOW to do it - and it’s become part of my daily routine.
1. Set a Time - I do it before bed every night. The journal and pen are right next to my bed so there’s no friction to doing it - even when I’m super tired.
2. Habit Stack - I had already been stretching before bed so this was something to add to my “routine.” Stretch and write - since stretching was already a habit, it made it easier to journal when doing it together.
3. Start Small - I didn’t set a goal of 5 gratitudes to start. I did 1, maybe 2, each night. Then gradually they became easier to remember. And don’t stress yourself out trying to come up with five and making this painful or something you dread doing.
“The pages aren’t intended for anyone but me. It’s the most cost-effective therapy I’ve ever found.”
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Think
How We Pick Our Tribes
Max just got back from a special trip to watch Pep Guardiola’s squad take down Wolverhampton 5-1 in Manchester. He actually named the game the Aiden Derby - huh?
It’s funny how we pick our tribes. Often we’re born there - Max and I were destined to a life of sports disappointment being from Cleveland.
In the case of world football, Max chose Man City as his Premier League team around 2012 for different reasons - they’re home jersey is light blue, he loved Sergio Agüero’s fight, and they weren’t Man United (aka not Goliath). This was all before they turned into the Dodgers of the EPL.
And his 11-year-old son Aiden? Well, we tend to like what dad likes = Man City. We also like to carve our own path - we find a team that wears our favorite color yellow (see a pattern) and just happened to be in 8th position in the EPL table at some random time 5 years ago - his favorite number. Now he’s got jerseys for both teams and knows everything about every player and every prospect each team is targeting for the next transfer window.
Man City v. Wolves = Aiden Derby.
How do you pick your tribes - sports teams, neighborhoods, book clubs, vacation spots? Anything you’d change to build deeper connections?
In the News
Beach Games: Looking for something fun to do this summer - whether it’s a backyard barbecue or a trip to the beach? Check out these games you’ve probably never tried. (InsideHook)
A Different Green in Amsterdam: Amsterdam is leading the way in sustainable urban infrastructure with its implementation of blue-green roofs. The "sponge city" concept helps manage stormwater, reduce flooding, and recharge aquifers. (WIRED)
Stem Cell Update: Fresh off last week, researchers have discovered that extracellular vesicles (a different EV) released by senescent stem cells positively influence the behavior of healthy stem cells. (Source)
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