My personal tool box for generic interventions when I am feeling stressed, depressed or anxious, overwhelmed, numb or frustrated….
1.1. Shakti-Mat
This is a spiky mat, that you can lay on top to regulate your nervous system.
It’s perfect to use below the back before sleeping.
No, I am not on their payroll (yet), but I should be!
I have send this as a gift to several friends and I use it on a daily basis myself, for years.
1.2. Breathwork
Since I am dedicated to a sober life, I am longing more and more for moments where my brain shuts down for a while. Breathwork is one of the very few things that give me that incredible feeling. Reliably.
1.3. Hot / Cold Exposure
You have heard about this a million times. Now its a million and one. It deserves the spotlight.
Because its so efficient and available. No need for expensive Wim Hof sessions, as well.
1.4. Movement
Taking my dog for a longer walk than usual, leaving the phone home. You can do it anytime, it’s for free, and almost guaranteed makes you feel a little better. You have heard of the expression “walking it off”. Well its quite literally what is happening. Our body needs to integrate and “digest” our thoughts.
My routines:
- Gym
- Yoga
- Running
- Hiking
- Going for a walk with my dog, Dino.
1.5. Doing the household
Yes, you have heard correctly. One of my favorite things is to clean, organize, wash, fold, renovate, repair.
When in the past it was something daunting, today it has become a way of taking care of my space, taking care of my life. On good days it almost becomes a form of meditation. On other days it’s supported by music and dancing.
1.6. Ad Hoc Meditations
Even after almost a decade of practice, I have never been able to create a meditation routine.
Only now I have been able to introduce it into my life. What has changed?
I thought it had to be something self-sufficient, booked in my calendar.
What has made a difference, was using mediation in preparation for important meetings.
To reduce the foggy noise in my brain. So, long story short: I use it when I needed.
Turns out, I need it every day.
My Meditation “use cases”:
- before meetings that I want to be utmost presence
- when I realize that I cant think clear or am not sure how to make a decision
- bridging time in public transport, at the doctors, etc.
- honoring beautiful views and places
Now today I love to meditate without guidance. But it helped me a lot to get into it.
1.7. Dumb Phone & IT device Hacking
I could and probably will write an entire newsletter about this.
There are many low-hanging fruits here. Our brains aren’t made to fight back the slot machine, called smartphone, that we are constantly carrying around with us. Optimized to supply us with addictive, easy accessible dopamine shots in exchange for our attention and money.
Therefore, reducing the distraction from technical devices, can have quite the positive impact on our lives.
Things that I have tried that did NOT work:
- trying to replace a computer with an iPad
- getting an Apple-Watch, hoping to spend more time without a phone
- using those apps that prevent you from opening apps (to me, its pure micromanaging)
Things that I have done that had a lasting effect:
- leaving the phone out of the bedroom (replacing it with an old-school alarm)
- making my phone a “dumb phone” (see photo)
- Turning off all notifications indefinitely
- Removing the browser and email app on my phone
1.8. Ad-Hoc-Coaching-Sessions
You dont always need to sign a package of 3-6 months with a Coach to get help.
Especially if you have experience with receiving therapy or coaching, you probably know very well what you need. And sometimes that means you need only that one session to double-check on that decision you are about to take.
1.9. Trips to nature
If there is one source of wisdom that never fails to deliver, never ends, its nature.
2 years ago I went inside a tattoo shop in Porto Alegre, asked the Tattoo Artist to give me a pen. I wrote this on my hand like I used to write a note to myself as a child. A note that I should never forget.
“Fora” means “outside” in Portuguese. I made this as a reminder that whatever situation I am facing, nature has an answer for it.
Here is a link to book your next “nature session”:
Just joking. Its free, of course. Available at all times. We just need to go. Fora!
1.10. Philosophy & Community
Last but not least: loneliness is a big one.
We can feel lonely in company, we can feel lonely alone. I have experienced both.
Reading philosophers who have so eloquently put their thoughts and feelings on paper, always with a mind of curiosity, has brought one truth to me:
Anything we feel, experience, or will feel or experience,
has already been felt or experienced, long before us.
In different shades and colors, yes. But at the end, the human experience is congruent.
How my mentor, Jerry, would say: “Your story is my story.”
This leaves me with a warm hug of relief. Knowing that what I experience isnt unique at all.
We are getting these misguided conceptions that some people have “figured it out.”.
Let me assure you, that we all suffer. Suffering is universal. You are not alone. :)
2. Photo: Relating
This wouldnt be a proper life-hack list, if it wouldnt go beyond ourselves.
Literally everything we experience in our lives, stands always and inevitably in relation to the world around us. That is why it is so important to build meaningful relationships and fall into the rhythms of your fellow companions.
Although I enjoy time by myself, I push myself to social gatherings.
Because, pretty much every time, there are opportunities to connect, build friendships, and shared memories.
This is my reminder to you to find your people and nurture those relationships.
Just as much as you do it with the relationship to yourself.