The Journal #44
Positive. Test. Mirror. Shower.
Make space for positivity in life - we have a lot to be grateful for afterall.
01. PSYCHOLOGY - Joe Gaunt
Positive Psychology
Ok so big picture stuff, let’s be honest this last few years it has been a bit grim hasn't it? Covid, failing, dishonest and completely uninspiring politics, corrupt news and horrendous wars that have resulted in the loss of countless lives and taken our economy and quality of life on a downward spiral.
Yet when we spend time with those we love (those we can be our true selves with and have a laugh), see people we care about grow or smile or move forward, have fun, achieve things, and focus on the things we can control, you also see there is so much to be thankful for in life.
I think generally we have known for some time that bad news sells and that what we see and read on the news traditionally was tainted with agendas. Its something I speak to my children about on a regular basis as they see world events and headlines.
I see watching or reading any current affairs in the news a little bit like sifting for gold (facts/ knowns/ my assessment of these) almost the mud of the agenda (how the story is presented) and propaganda for any political or funded leanings. People seem aware of this now and I feel its a driver of why newspapers and news viewing figures across the mainstream are at an all time low linked to ‘news’ becoming instant on our social platforms.
But I am not sure this prepared us at all for social media and today’s ‘attention economy’ where views, likes, subscribers etc become the driver of content. Attention is the goal at any cost, not and often least prioritised is the truth or evidence. And with generative A.I for language, images, video and deep fakes of known experts, the truth, the positives and clarity are not coming anytime soon and I expect things to get worse before they get better (which they will as we figure out our best use of these new technologies I am sure).
That’s why this week I wanted to talk a little bit about positive psychology.
What is Positive Psychology?
Positive psychology is a branch of psychology that focuses on the strengths, virtues, and factors that contribute to human flourishing.
Unlike traditional psychology, which often concentrates on mental illness and dysfunction, positive psychology emphasises what makes life worth living and how individuals can positively impact happiness, wellbeing, and a sense of meaning.
It’s about focus. Focus and a mindful effort to zone in on positive emotions, improving resilience, nurturing relationships, and developing a fulfilling life.
Why is Positive Psychology Important?
Promotes Well-being: Positive psychology helps people increase their overall life satisfaction and emotional well-being by focusing on strengths and positive experiences.
Resilience in Adversity: By teaching people how to identify and harness positive emotions, positive psychology builds resilience, making it easier to cope with stress, anxiety, and challenging circumstances.
Enhances Relationships: It encourages practices like gratitude and kindness, which improve relationships by fostering empathy, connection, and mutual respect.
Improves Mental Health: Focusing on positivity doesn’t ignore struggles; it offers strategies for improving mental health and combating issues like depression and anxiety.
Better Performance: Whether in workplaces, schools, or personal goals, a positive mindset can lead to improved performance, motivation, and productivity.
Top Tips for Applying Positive Psychology in Daily Life
1.Practice Gratitude: Keep a gratitude journal or just time to mindfully think about the positives and good things in your life. This habit shifts your focus from what’s lacking to what you have.
2.Cultivate Optimism: Train your mind to focus on positive outcomes and solutions. While it’s essential to acknowledge challenges, focusing on an optimistic outlook helps in overcoming adversity.
3.Strengthen Relationships: Make time for meaningful interactions with loved ones. Small acts of kindness, active listening, and expressing appreciation can strengthen connections.
4.Engage in Mindfulness: Regular mindfulness practices, like meditation, can help you stay present and reduce stress, improving overall emotional well-being.
5.Set Meaningful Goals: Working towards goals that align with your values and passions brings a sense of purpose and accomplishment.
6.Focus on Strengths: Identify your strengths and use them to tackle challenges. Building on your natural abilities fosters confidence and success.
Positive psychology shows us that by shifting our focus to the positive aspects of life, focusing on what we can control and valuing what we have leads to a much happier and fulfilling life.
Age is just a number. So is your fitness. Take our test below to see how you shape up.
02. FITNESS
Test
Wondering how you shape up against the average Joe?
Here are 5 simple tests that require no equipment and will give you a sense of your current overall fitness level.
The average results below are for a male aged between 40-50 years of age.
1 - Balance - Simply stand with bare feet and eyes open. Stand on one leg and count the number of seconds you can hold that position before you need to put your foot down or grab onto something for support.
45 seconds is average - anything above that is good.
2 - Mobility - Stand with bare feet and legs crossed. Simply lower yourself down to a seated position (without the use of your hands). Now, without using any aids or without the use of your hands, maintain crossed legs and return to a standing position.
Most people your age need to use their hands at least twice to complete the test.
3 - Stamina - Run your best effort mile.
9-10 minutes is the average time - anything below 9 minutes is good.
4 - Grip - Find a bar and dead hang from it with palms facing away from you.
30 seconds is the average time to aim for - anything more than that is great.
5 - Overall fitness - Find an area free of clutter. Now set a timer for 30 seconds and complete the maximum number of burpees you can in that time (chest to floor, jump at the top with arms overhead).
If you managed 12 you are average - any more than 12 is great!
If you struggled to meet the average on any or all of the tests above then it is time to invest in your fitness and overall health. The work you do today on your body is the investment you’ll cash in when the grandkids come along or your old schoolmates need to level-up their 5-a-side squad..
Brazilian Jiu Jitsu - The (often not so) Gentle Art
03. MINDSET - Mike Bates
The Mat is a Mirror
Next year I will have been training and practicing the art of Brazilian Jiu Jitsu for 24 years.
Almost a quarter of a century of struggle against my training partners, my competitors and more importantly myself in a game that has no end and will never be completed.
During that time I have lost more times than I have won.
Sure, there have been some successes.
I won a silver medal at the British Open at purple belt, made the podium at most competitions I entered yet also lost (embarrassingly) in the first round of the London English Open in under 15 seconds after a six hour round trip in the car.
It’s a rollercoaster to say the least.
There have been far more challenges during normal training over the years however than anything I have experienced in competition. Far more injuries and setbacks. Many more losses.
Being on the mat is hard. Doing hard stuff for a long time is even harder.
A rough estimate of the time that I have spent on the mat to date is closing in on approximately 9000 hours - probably more.
And if Malcolm Gladwell’s famous book ‘Outliers’ is anything to go by I guess that makes me somewhat of expert (Gladwell wrote that it takes approximately 10,000 hours to become an expert in a field).
I received my black belt over 7 years ago yet I still lose.
I guess experts aren’t really experts after all?
This week I travelled to train with a friend called Staz at his Thrudark HQ in Poole, Dorset. Staz’s instructor Nathan also joined us for our 07:00 rendezvous on the (now famous through Instagram) Thrudark mats inside Unit 4.
Staz, a former SBS Sergeant, proper lovely bloke and BJJ purple belt was a great roll. I’m sure he won’t mind me saying that I got the better of most of our exchanges but not before he tweaked my hamstring in a parting gesture during our final roll!
Rolling with Nathan was an altogether different experience.
Ranked as a black belt just like me, Nathan has grown up training BJJ his whole life (his Dad was a black belt and the family own a number of martial arts academies) and is half my age.
We shared a number of rounds and I never got even close to submitting him yet he submitted me on many occasions. It was a lesson which I have learned countless times before on the mats and in life - there is always going to be someone better than you and that your next loss is only around the corner.
It was a privilege to share those moments with someone who is on a different level to me and I learned a great deal, smile brimming from ear to ear as he toyed with me in much the same way I do with my own students.
Why choose to do something that makes you deal with ‘failure’ so often?
Why choose all of that suffering, struggle and frustration over many, many years?
Why drive through the rain and the snow after a long and tiring day of work to potentially likely lose again, and again and…again?
Why would anyone put themselves through all of those losses and the self-doubt that those emotions predictably create?
It’s a tough question with a very easy answer.
Because through that adversity we truly see ourselves.
You will lose and we will see how you handle that.
Does your ego take over? Will you make excuses? Will you quit?
Or, will you accept your failings and return next time willing and ready for another tough lesson?
Maybe, with the right mindset and dedication you will learn enough to overcome those challenges and might even start to lose less.
‘The harder I work, the luckier I get’.
Jiu Jitsu makes us honestly reflect on who we really are as individuals.
There is no hiding, no amount of money or status or life experience that can cover up your inadequacies.
You must see yourself as others see you and that is a powerful vision and one which you may not particularly like to see at first.
But over time you will grow and become more accepting of you. Those around you will respect and love you more for it.
You’ll shrug off the losses, bounce back and continue on the hard path to which there is no end. The path of life.
The pursuit of mastery is the lure of a goal that can never be accomplished.
The mat is a mirror.
04. QUOTE
“Something my dad would say was that it's not important to win, but it's important to know how not to be defeated. The art of invincibility is the most important attribute in Jiu-Jitsu.” – Rickson Gracie
08. TIP
Here’s something that has been really working for me recently.
Taking a 2 minute hot shower before bed.
I’ve noticed that I fall asleep more quickly (sleep latency is reduced - to use the technical vernacular).
I generally feel more relaxed and more comfortable leading to a nicer feeling of climbing into bed.
My total restorative sleep has increased between 2% and 13%.
I’ve started to associate the pre-bed shower with sleep itself leading to another cue or trigger for the need to sleep.
It is no surprise that this has been my experience given a warm shower before bed helps stimulate blood flow to the palms of the hands and soles of our feet thus helping disipate heat from our body which mimics the natural temperature drop and lowering of core body temperature we need to fall asleep. This drop in core body temperature of around 2° is a natural part of our circadian rhythm (and physiologically what is needed to induce sleep).
Try it throughout December and you might just sleep though the sleigh bells on Christmas Eve.
Staz - he’ll be back joining us at The Hundred 2025. Will you?
Use the code ‘NXTBlackFriday’ to get 15% off any ticket to The Hundred 2025.
Offer ends on Friday 6th December 2024. Limited tickets available.
We believe that when men live happier, healthier & more fulfilled lives…everyone wins! - NXT45
The Journal by NXT45
