Anti Worry

If you can't establish confidence and there is something that you do "need to be" worried about, THEN Instead Be:Concerned about it, and take action towards resolution rather than 'be worried'. Dont Waste Time with worrying.

Definition: Spinning thoughts, that give you negative feeling and produce no action.

Worry is an Afraid emotion (Emotions Table), a form of Fear.

Refer to Dont worry/Anti Worry Mindset

Emotions Table

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Worry is like a rocking chair: it gives you something to do but never gets you anywhere. — Erma Bombeck

Which of you, by being anxious, can add one moment to his lifespan? — Matthew 6:27

If the problem can be solved why worry? If the problem cannot be solved worrying will do you no good. ― Shantideva (Buddhist Monk)

If we are able to overcome our anxieties and forge a fearless attitude towards life, something strange and remarkable can occur—that margin of control over circumstance increases. — Robert Greene

To establish an anti-worry mindset. A mindset to free yourself from useless spinning thoughts that do not produce action. Start with Do: Laser Focus on What You Control (AntiWorry).

Then look at Do: Cultivate Indifference to What Is Outside Your Control (AntiWorry)

Anti-Worry Mindset: Focus On what you control

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If we allow ourselves to focus on variables outside of our control, we take the focus from things we can change. Let me repeat. When you think about things outside of your control, you take resources away from things that can make your life better.

You have a finite amount of time and if you focus on that you cannot change, you steal time away from actions that bring change to your life.

IF: you focus on what you cannot change
  THEN: you steal time away, from actions that bring change.

Hence, focus on what you can control. Think about what you can control. Laser focus on variables under your control. Focus on your actions, focus on your inputs into this life, and take the outputs to re-evaluate your input actions.

Control The Type of Information You Intake

It becomes easier to focus on things that are under our control when we have good inputs of information coming our way. When we limit the information to Important Relevant Actionable Information (IRA Info), most importantly actionable, then our mind tends to gravitate towards thoughts that are also actionable.

On the opposite end of the spectrum if we take in information that is in-actionable, then we are more likely to have negative thoughts with zero action output == worry. Mainstream media is great example of in-actionable often fear focused information, that is likely to use up thought cycles with no positive outcomes. Hence, in typical situations it's best to be ignorant of such information.

IRA Info: Important Relevant Actionable

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Information must be proportionate to action, particularly habitual consumption of information.

What information consumes is rather obvious: it consumes the attention of its recipients. Hence, a wealth of information creates a poverty of attention and a need to allocate that attention efficiently among the overabundance of information sources that might consume it. —Herbert Simon, recipient of Nobel Memorial Prize in Economics

Most importantly: Must be Actionable

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Quotes

There are many things of which a wise man might wish to be ignorant. - Ralph Waldo Emerson

I never watch the news and have bought one single newspaper in the last five years...In five years, I haven’t had a single problem due to this selective ignorance. - Tim-Ferris

For actionable information, I consume a maximum of one-third of one industry magazine (Response magazine) and one business magazine (Inc.) per month, for a grand total of approximately four hours/month. That’s it for results-oriented reading. - Tim-Ferris

Lifestyle design is based on massive actionoutput. Increased output necessitates decreased input.

Most information is time-consuming, negative, irrelevant to your goals, and outside of your influence.

I challenge you to look at whatever you read or watched today and tell me that it wasn’t at least two of the four. - Tim-Ferris

Develop the habit of asking yourself, “Will I definitely use this information for something immediate and important?” It’s not enough to use information for “something”—it needs to be immediate and important. If “no” on either count, don’t consume it. Information is useless if it is not applied to something important or if you will forget it before you have a chance to apply it. - Tim-Ferris

How to Grasp Specific Information

How to Grasp Specific Information: By Tim Ferris
IF task is "how-to" in nature:
  THEN: only read autobiographical accounts of “how I did it”.
    No speculators
    No wannabes 

What if you need to learn to do something your friends haven’t done? Like, say, sell a book to the world’s largest publisher as a first-time author? Funny you should ask. There are two approaches I used:

  1. I picked one book out of dozens based on reader reviews and the fact that the authors had actually done what I wanted to do. If the task is how-to in nature, I only read accounts that are “how I did it” and autobiographical. No speculators or wannabes are worth the time.
  2. Using the book to generate intelligent and specific questions, I contacted 10 of the top authors and agents in the world via e-mail and phone, with a response rate of 80%. I only read the sections of the book that were relevant to immediate next steps, which took less than two hours. To develop a template e-mail and call script took approximately four hours, and the actual e-mails and phone calls took less than an hour. This personal contact approach is not only more effective and more efficient than all-you-can-eat info buffets, it also provided me with the major league alliances and mentors necessary to sell this book. Rediscover the power of the forgotten skill called “talking.” It works. Once again, less is more. - Tim-Ferris

Important-Relevant-Actionable Information

Important & Relevant & Actionable (IRA Info) is: img

Remember: Do not worry

Remember: If you can do something about a situation, then do not worry about it. Instead, go and enact change. If you cannot do anything, then do not worry about it. Instead, find something that you can change.

Quotes

“The chief task in life is simply this: to identify and separate matters so that I can say clearly to myself which are externals not under my control, and which have to do with the choices I actually control. Where then do I look for good and evil? Not to uncontrollable externals, but within myself to the choices that are my own” - Epictetus

“First understand the do-or-die importance of focus. If you don’t learn to focus, you will have a shallow and unrewarding life without any meaningful achievements. So make it a priority.” — Derek-Sivers

Corollary

Corollary: Do: Cultivate Indifference to What Is Outside Your Control (AntiWorry). To laser focus on what is inside of our control we must cultivate ignorance (ignore) things that our outside of our control.

If you focus on what you control

You train to be in the mindset of doing. The lens you look at the world focuses on things that you can change. And hence your perception of the world becomes that the world (your world) is changing and you see yourself as being able to influence the change.

Focus on your inputs

Before Focus: Establish Direction

Before laser focusing on something: make sure to have Clear Goals.

Focus on your Systems

Goals are about the results you want to achieve.

Systems are about the processes that lead to those results.

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Use goals to set direction.
Rely on systems to make progress.

Goals and Systems Simplified

Goals: Your Destination

  • Define what you want to achieve.
  • Example: "Lose 20 pounds."

Systems: Your Path

  • The daily habits that get you to your goal.
  • Example: "Daily healthy eating and exercise."

Key Insights:

  • Consistency beats intensity: Focus on small, regular actions.
  • Enjoy the journey: Process matters more than the end result.
  • Be adaptable: Adjust your habits as needed.
  • Identity shift: Embrace the behaviors of someone who meets their goals.

Action Steps:

  • Break goals into small habits.
  • Track your habits.
  • Review and adjust regularly.
  • Patience is key.

Bottom Line

Goals set the direction; systems ensure progress. Focus on building and maintaining effective systems.

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You do not rise to the level of your goals.
You fall to the level of your systems.

The Power of Systems Over Goals

The Essence of the Principle

  • Goals: The targets we aim to hit.
    • Example: "Win a marathon."
  • Systems: The day-to-day behaviors and routines that define our progress.
    • Example: "Consistent training schedule and nutrition plan."

Core Insights:

  • Achievement mirrors your systems, not your ambitions: Success is less about the goals you set and more about the systems you follow.
  • Build robust systems for inevitable success: The strength of your daily practices determines your level of achievement.
  • Focus on what you can control: Concentrate on your actions and behaviors, which are within your control, rather than on outcomes, which often aren't.
  • Adaptability within systems leads to growth: Systems that allow for feedback and adjustment are more effective in reaching long-term success.

Developing Strong Systems:

  • Map out daily and weekly routines that align with your ultimate objectives.
  • Implement consistent habits that are directly linked to your areas of focus.
  • Regularly review and refine your systems based on outcomes and new insights.
  • Embrace an identity that reflects the processes of your systems.

The Fundamental Truth

Your level of success is a reflection of the systems you implement and maintain, not the height of your goals. By focusing on building effective systems, you ensure continuous progress and long-term achievement.

Problems with Goals

If successful and unsuccessful people share the same goals, then the goal cannot be what differentiates the winners from the losers.

Problems arise when you spend too much time thinking about your goals and not enough time designing your systems.

Problem #1: Winners and losers have the same goals.

Goal setting suffers from a serious case of survivorship bias. We concentrate on the people who end up winning—the survivors—and mistakenly assume that ambitious goals led to their success while overlooking all of the people who had the same objective but didn’t succeed.

Every Olympian wants to win a gold medal. Every candidate wants to get the job. And if successful and unsuccessful people share the same goals, then the goal cannot be what differentiates the winners from the losers. It wasn’t the goal of winning the Tour de France that propelled the British cyclists to the top of the sport. Presumably, they had wanted to win the race every year before—just like every other professional team. The goal had always been there. It was only when they implemented a system of continuous small improvements that they achieved a different outcome.

Problem #2: Achieving a goal is only a momentary change.

Imagine you have a messy room and you set a goal to clean it. If you summon the energy to tidy up, then you will have a clean room—for now. But if you maintain the same sloppy, pack-rat habits that led to a messy room in the first place, soon you’ll be looking at a new pile of clutter and hoping for another burst of motivation. You’re left chasing the same outcome because you never changed the system behind it. You treated a symptom without addressing the cause.

Achieving a goal only changes your life for the moment. That’s the counterintuitive thing about improvement. We think we need to change our results, but the results are not the problem. What we really need to change are the systems that cause those results. When you solve problems at the results level, you only solve them temporarily. In order to improve for good, you need to solve problems at the systems level. Fix the inputs and the outputs will fix themselves.

Problem #3: Goals restrict your happiness. (Happiness is in the future).

The implicit assumption behind any goal is this: “Once I reach my goal, then I’ll be happy.” The problem with a goals-first mentality is that you’re continually putting happiness off until the next milestone. I’ve slipped into this trap so many times I’ve lost count. For years, happiness was always something for my future self to enjoy. I promised myself that once I gained twenty pounds of muscle or after my business was featured in the New York Times, then I could finally relax. Furthermore, goals create an “either-or” conflict: either you achieve your goal and are successful or you fail and you are a disappointment. You mentally box yourself into a narrow version of happiness. This is misguided. It is unlikely that your actual path through life will match the exact journey you had in mind when you set out. It makes no sense to restrict your satisfaction to one scenario when there are many paths to success.

A systems-first mentality provides the antidote. When you fall in love with the process rather than the product, you don’t have to wait to give yourself permission to be happy. You can be satisfied anytime your system is running. And a system can be successful in many different forms, not just the one you first envision.

Problem #4: Goals are at odds with long-term progress.

Finally, a goal-oriented mind-set can create a “yo-yo” effect. Many runners work hard for months, but as soon as they cross the finish line, they stop training. The race is no longer there to motivate them. When all of your hard work is focused on a particular goal, what is left to push you forward after you achieve it? This is why many people find themselves reverting to their old habits after accomplishing a goal.

The purpose of setting goals is to win the game. The purpose of building systems is to continue playing the game. True long-term thinking is goal-less thinking. It’s not about any single accomplishment. It is about the cycle of endless refinement and continuous improvement. Ultimately, it is your commitment to the process that will determine your progress.

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Warren Buffet and Bill Gates picked the same word that account for their success: Focus - (ref)

Cultivate Indifference to What Is Outside Your Control

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A rational person can find peace by cultivating indifference to things outside of their control. - Naval Ravikant

There are many things of which a wise man might wish to be ignorant. - Ralph Waldo Emerson

If we don't cultivate indifference/ignorance to things that are outside of our control we are at risk of inviting worry into our life.

If we don't cultivate selective ignorance we are at risk of being dispersed, not being able to produce massive action. Due to not being able to laser focus on things that are within our control.

"To be indifferent to what makes no difference." - Marcus-Aurelius

Memento Mori (Remember That you will Die)

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Look at the Nature of It

With regard to everything that you enjoy, find useful, or love, keep their nature in mind, starting with the smallest things. If you have a favorite coffee cup, remember that it’s a cup; then if it’s broken, you can stand it. When you hug your child or your spouse, remember that it’s a mortal human being you’re hugging; then if that person dies, you can stand it. - Epictetus

Memento Mori (Remember That you will Die)

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Realization of inevitability of death is realization of knowing your future. The more we embrace our mortality the less fear we have in our life.

Its the strangest thing how thinking about death can be such a peaceful feeling.

You could leave life right now. Let that determine what you do and say and think. - Marcus-Aurelius

“The final hour when we cease to exist does not itself bring death; it merely of itself completes the death-process.” — Seneca

“We have two lives and the second begins when we realize we only have one.” — Confucius

“With regard to everything that you enjoy, find useful, or love, keep their nature in mind, starting with the smallest things. If you have a favorite coffee cup, remember that it’s a cup; then if it’s broken, you can stand it. When you hug your child or your spouse, remember that it’s a mortal human being you’re hugging; then if that person dies, you can stand it.” — Epictetus

“Keep before your eyes from day to day death and exile and all things that seem terrible, but death most of all, and then you will never set your thoughts on what is low and will never desire anything beyond measure.” — Epictetus

“Everything transitory—the knower and the known.” — Marcus-Aurelius

“To be afraid of death is only another form of thinking that one is wise when one is not; it is to think that one knows what one does not know. No one knows with regard to death whether it is not really the greatest blessing that can happen to a man; but people dread it as though they were certain that it is the greatest evil; and this ignorance, which thinks that it knows what it does not, must surely be ignorance most culpable.” — Plato

"Death smiles at us all; all we can do is smile back." - Depiction of Marcus-Aurelius in Gladiator Movie

"As you kiss your son good night, whisper to yourself, “He may be dead in the morning.” Don’t tempt fate, you say. By talking about a natural event? Is fate tempted when we speak of grain being reaped?" - Epictetus

"Stop whatever you are doing and ask yourself: Am I afraid of death because I won’t be able to do this anymore?" - Marcus-Aurelius

Do not believe your situation is genuinely bad-none can make you do that. Is there smoke in the house? If it is not suffocating, I will stay indoors; if it proves too much, I’ll leave. Always remember-the door is open. - Epictetus

You want to live but do you know how to live? You are scared of dying and tell me, is the kind of life you lead really any different than being dead? - Seneca

"It is not death that a man should fear, but he should fear never beginning to live."

Walter White Speech on Death

“What you are now, we once were; what we are now, you shall be.”

If you’re desensitized to the fact that you’re going to die, consider it a different way. As far as you’re concerned, this world is going to end. Now what? - Naval Ravikant

If we kept in mind that we will soon inevitably die, our lives would be completely different. - Tolstoy

Basic Truth: We Have a Finite Amount of Time

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#anti-worry

Relationship

Combatting elevated Stress:

Combatting Elevated Stress

Breathing

Breathing Techniques

Different breathing techniques can be very beneficial for combatting stress.

Firstly to mention breathing right throughout the day.

What is breathing right? Breathing right is breathing with your belly rather with your chest.

Belly Breathing

Belly Breathing/diaphragmatic Breathing and Stress

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Cyclic Sighing

Next to mention is not a very intense breathing technique that can be incorporated into daily morning routine or invoked upon when necessary throughout the day without being very intense: Cyclic Sighing.

Cyclic Sighing

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Wim Hof Breathing

Wim Hof Breathing (or Cyclic Hyperventilation with Breath holds) personally is one of the more intense breathing methods.

Wim Hof Breathing

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Meditation

Meditation

Meditation can a good aid in the mix of combatting stress.

(See also Cyclic Sighing, if meditation is not your cup of team).

Here is a study that showed decrease of stress hormone after months of TM transcendental meditation

The results showed significantly different changes for the two groups, or trends toward significance, for each hormone (includes Cortisol (Stress Hormone)) over the 4 months. - study

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Working out

Working out

Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. About five minutes of aerobic exercise can begin to stimulate anti-anxiety effects. - adaa.org

Thus far for aerobic exercise (cardio, when your heart rate goes up), seems to be more important for brain function and stress management.

~ Amount of exercise per week for brain benefits: 3-4 times per week at least 30 minutes per session with elevated heart rate. - timestamped segment from TED talk by Dr. Wendy Suzuki (Neuroscientist)

Natural Supplements

Natural Supplements

Ashwagandha

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Silexan

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Zoom Out

Zoom out

So often the stress is due to being too zoomed in on something that is out of control and assigned too much importance.

Look at larger span of time. Well past a day, a week or even a year.

Does being stressed create a habit of being stressed?

Look at 10 years. Is being stressed out right now help or hinder your 5-10 year plan?

How about 20 years? Is being perpetually stressed lead to health issues 20 years down the road? Or are you already dead due to being overly stressed?

Hence, zoom out. And with that viewpoint re-evaluate the importance. Do give it what you got (To Optimize to Minimize Regret). But don't worry, while at it. Just do the best you can and leave the rest out of mind.

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Music

Hozho - Be The Best & Fuck The Rest (Original Mix)

Philosophy

Stoic Philosophy

Condensed Message Of Stoicism

Condensed Message of Stoicism

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Quote Playlist

Quote Playlist

Personally what has helped me previously is listening to stoic quotes again an again such as:

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Stoic Exercises

Stoic exercises such as Memento Mori can be very useful to take you out of spinning in the mundane and looking at things with different vantage point.

Memento Mori: Remember Death

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Focus on what you control

With that also a thought worthy to link here is that we must always focus on what is under our control Do: Laser Focus on What You Control (AntiWorry)

Diving Deeper

Diving Deeper into Stoicism

And if you want dive deeper into Stoicism The Enchiridion (The Manual)(online version is linked in the note) by Epictetus, or Book: Meditations by Marcus-Aurelius. (There are also works by Seneca)

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If you knew how things would turn out would you worry? The interesting part is that we actually know our future. We will die (Memento Mori (Remember That you will Die)). What happens after death nobody really knows.


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