Seven Resources for the
Next Version of You

Lots of interesting stuff out there this week, and since we haven’t done a roundup issue in a while, let’s do it. Enjoy!

I’m Batman

Well, there’s yet another Batman movie out, so the nerds at Nerd Fitness have a new workout that asks the question: How would Batman train in real life?

The Batman Bodyweight Workout (Nerd Fitness)

Pull Yourself Up

The answer to the question of “What exercise would you do if you could only do one?” is the pull up, hands down. To do pull ups well, the trick is to break the movement into pieces and train with patience and deliberateness.

How to Master the Pull-Up (New York Times)

Crunch Time?

In the battle of crunches vs. sit-ups, it’s hard to say which workout is the ab-solute best. But don’t sweat it. This article breaks down the pros and cons of each.

Sit-ups vs. Crunches: Which Core Workout Is Best? (Greatist)

The New Normal

The early days of pandemic lock down led to skyrocketing alcohol sales, while physical activity dropped off sharply and comfort eating led to weight gain. Unfortunately, these habits are hard to shake once they’re in place.

Americans are Stuck in Unhealthy Pandemic Habits. Here’s How to Reboot (NPR)

Generational Wealth

For many people, wealth is more about how net worth produces abundance and security to create an ideal life. It’s about getting to a place where you can look at your personal relationships, finances, and ordinary days and say, “Wow!”

How to Effectively Build Wealth at Any Age (IWTYTBR)

Humble IQ

“Intellectual humility” is defined by an appropriate awareness of our intellectual limitations and the recognition that beliefs we hold may be inaccurate or misguided. Many people could use more of it.

Five Reasons Why Intellectual Humility Is Good for You (Greater Good)

We’re not done yet. Done below, Trudi explores how to go on a happiness treasure hunt, and we’re celebrating St. Patrick’s Day a wee bit early with some House of Pain in the Flashback.

Keep going-

Brian Clark

P.S. New to Further? Join us here.

A Daily Practice to Hit the Happiness Jackpot

By Trudi Roth

If there’s one thing I’ve learned through meditation, it’s that happiness is an inside job. This isn’t just a philosophical position; as Brian wrote last week, your brain’s Default Mode Network (DMN) comes wired to construct a story about you that often isn’t so pleasant. It’s on you to transcend those thoughts to create a more positive experience of life.

The kicker is the DMN is most active when you’re in a restful state. This can make falling and staying asleep challenging, especially if you’re caught in a loop of depression, anxiety, and traumatic recall.

This is why your pre-bedtime ritual can be so important, and not just to ensure a good night’s sleep (although that’s always welcome). Taking a few minutes before you drift off can unlock a treasure trove of mood-enhancing memories that cultivate contentment.

Your Perspective is Precious

There’s a lot of woo-woo thinking out there with pithy expressions like, “thoughts become things.” It’s no secret that’s basically bunk, but there is a grain of truth in there. Choosing to focus on gratitude, for example, helps maximize positive emotions and minimize your brain’s natural propensity to sense threats and negativity.

Similarly, positive affirmations are a research-backed approach to hitting the upper-end of Maslow’s hierarchy of needs: self-esteem and self-actualization. And there’s MRI evidence that indicates neural pathways are increased when people practice positive self-talk.

Now, this isn’t to say negativity is to be avoided — that’s not realistic nor advisable. (Nobody needs toxic positivity, especially the kind that’s self-directed). However, you can choose what you focus on. As my meditation teacher, Jeff Kober, likes to say, “Don’t water the weeds.” Instead, make shifting your attention to the riches of life part of your daily regime.

A Blissful Bounty

Every day brings a mixed bag of happenings, but even in the crappiest of times, there’s always something positive you can excavate. Daniel Amen, M.D., author of You, Happier: The 7 Neuroscience Secrets of Feeling Good Based on Your Brain Type, has an easy, five-minute daily gratitude practice he calls “treasure hunting.”

Every night before I go to bed, I say a prayer. I go on a treasure hunt, and I ask myself what went well today. I start at the beginning of the day, and I search through each hour of what happened that made me happy.

The point of the treasure hunt isn’t to negate the downers but instead to elevate the good things that happened, no matter how small. This is an excellent example of a rational optimism practice, where you make a realistic assessment of your day that focuses on the positive. The pay-off is decreased stress, which leads to two things well worth treasuring: a better night’s sleep and a happier tomorrow.

A Neuroscientist Says Do *This* Before Bed To Improve Your Mood Long Term (mindbodygreen)