Quick and Dirty Tips

Making More Out of Less: The Power of Subtraction
How Should Skinny People Exercise?
It's Time for a Spring Cleaning of Your Mind

Making More Out of Less: The Power of Subtraction

Posted: 13 Apr 2021 06:00 AM PDT

1. What inspired you to write on this topic? Was there a specific situation where you realized that people overlook subtraction?

Our struggle to subtract has long puzzled me. Sure, we can find terrific advice on digital minimalism; five-ingredient recipes; and, of course, decluttering our homes. But why do I need to read three different books to fix the same basic problem when it crops up in my inbox, my kitchen, and my home? Why does this advice remain surprising?

It's been five centuries since Da Vinci defined perfection as when there is nothing left to take away; seven centuries since William of Ockham noted that it is "in vain to do with more what can be done with less," and two and a half millennia since Lao Tzu advised: "To attain wisdom, subtract things every day." The advice endures because we continue to neglect subtraction.

My favorite (non-research) breakthrough was when my toddler son, Ezra, and I were struggling to build a "bridge" using his Lego Blocks. The support towers for the bridge were different heights, so we couldn't span them. I reached behind me to grab a block to add to the shorter tower. But as I turned back towards the soon-to-be bridge, Ezra was already removing a block from the taller tower. While my instinct was to add, putting an additional Lego on the short support, it was actually faster and more efficient to subtract to create a level bridge.

(To be clear, Ezra isn't any better at subtraction than the rest of us. He just caught a lucky break..)

2. How can ordinary people start "subtracting" from their own lives, and where is it most important to start from? What are the first and second steps toward achieving this "deletion" mindset?

The essential first step is to appreciate that our brains are wired to overlook subtraction. That's why I wrote the book. It turns out that this mindset is the root cause of so many of our problems. Cluttered closets, inboxes, and calendars are just symptoms.

Only when we focus on the root cause can we move on to the next step: to subtract first. Say, for example, you are planning your schedule for the upcoming week. Force yourself to take away one regular group meeting as the very first thing you do. (Don't worry, you will be fine, they will be fine.) Once you start subtracting and realize you like the results, it becomes much harder to overlook subtraction going forward....

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How Should Skinny People Exercise?

Posted: 12 Apr 2021 11:00 PM PDT

A while ago, a listener named Luis wrote in and asked:

I have thin legs and thin arms and a flat chest. What I do have is a pretty big belly. What is the fastest way to gain muscle?

To start with, in the fitness industry, Luis would be termed an "ectomorph" body type, meaning he's naturally thin. He is also what we would call a "hard gainer," meaning his body type has difficulty putting on muscle.

Both men and women can fall into this category, and when they're out of shape, it's fairly common for extra fat to gather around the mid-section, which causes the look Luis mentioned.

How to bulk up

To help with this question, I reached out to coach Bryan Parady who specializes in what he calls "bones to bulk" training. He told me a bit about his origin story.

Photo fo Bryan Parady "Way before I started Bones to Bulk, I used to be a super skinny guy." Bryan said. "I weighed 118 pounds and was super insecure. I walked with my shoulders stooped. I couldn't look you in the eye. I just had zero self-confidence. Then I was watching the Rocky series one day when I was 23. And after I watched it, I was like 'I'm going to get buff!' And I went out the very next day, I bought some weights, I bought a bench, I brought it home, I set it up at my house and worked out consistently for about a year. And I saw literally no change. And I was like 'What in the world is going on?' That's when I really started to dive in, and really do my research and learn things. So that's what got me started. I have to think Sylvester Stallone for that."

I put Bryan on the hot seat and asked him to give us his take on a few questions that I get asked often via email, Facebook, Twitter and voicemail. Here are his responses.

Do I need to work out if I am already skinny?

A lot of people will say "Oh, I wish I had that problem of not being able to gain weight," but you know, both sides of the spectrum are really difficult. When you're very underweight, it's just as mind-crushing as being overweight. It's still that mental battle that we have to realize "I'm not happy with who I am." So I think it's important on both sides of the spectrum to workout. Not just for our physical...

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It's Time for a Spring Cleaning of Your Mind

Posted: 12 Apr 2021 08:14 PM PDT

Here in the Northeastern U.S., spring has finally sprung. It's sunny, breezy, delightful … and time for a spring cleaning.

I used to dread the spring cleaning—the switching out of seasonal clothes, the wiping down of fans, the whole drill. It was a chore, a drain of my time and energy.

But one day a few years ago, I realized how much lighter I felt post-cleaning. That annual process I dreaded? It actually left me feeling refueled and ready to tackle the next big thing. I wondered if I could get that same sense of energy and renewal for my work life (not to mention life in general) with a little spring cleaning of the mind.

Why clean out your mental closet?

Our closets can get overwhelmed by an accumulation of things. So too can our minds. Unfortunately—unlike with excess shoes, clothes, and accessories—there's no charity organization or resale shop waiting to take in your mental clutter.

When I realized that my brain was suffering from an accumulation of unused junk, I roughed out a process and took myself through a professional spring cleaning. And it was a clear win!

Not only have I done a mental spring cleaning every year since, but I've also developed a version that leaders can use with their teams.

If you're a leader (or an aspiring one) feel free to grab your guide to running a Team Renewal session here.

Ready to spring clean your mind? Awesome. Let's do this!

Set yourself up for success

This exercise can deliver a little value or a ton. If you're here for a ton, then let's start by setting you up for maximum success.

A great setup means focusing on three key factors:

Mindset. Look at this as that opportunity for renewal. Not only is it a chance to let go of anything that isn't functioning anymore, it's also an opportunity to dial up the things that are working. The process should feel like a gift, not a chore. Tell yourself this until you believe it.
Time. Give yourself time to be reflective. You don't want to race though this exercise. It should feel thoughtful and intentional. I typically set aside two to three hours, sometimes in a single block, or sometimes in smaller chunks. Whatever works for you is great.
Space. Try to clear a space in which you're unlikely to be distracted. Move physical clutter and ask anyone (big or little) who shares your space to steer clear of you. This isn't a meditation retreat. Nothing has to be perfect. But try to separate yourself from "...

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Food And Recipe Fusion

Tuesday, April 13, 2021