Showing posts with label self-help. Show all posts
Showing posts with label self-help. Show all posts

Dec 15, 2014

My New Book: Frictionless Foreign Language Mastery

Yes, I'm coming out with my first book in a matter of weeks or months! The subject is not socionics, but I think many readers of my blog will find it interesting.

My book is about foreign language mastery — how to gain the most skills in the least time with the least effort and develop a sustainable long-term language mastery practice. As some readers may know, I have been speaking foreign languages for many years and have a near-native command of Russian. In total I speak 9 languages, and a typical day involves communication in 3-5 of these.

What's most interesting to me about the book, however, are the general principles that carry over to all kinds of skill acquisition and life changes. This is what really gets me excited. With the tools in the book you will be able to think critically about your efforts to learn a foreign language or any other skill or habit and make specific improvements to your method to make your practice more frictionless and rewarding (potent + fun).

The material in the book is 100% original and includes a theoretical apparatus that is intuitive and derived from 20 years of practice and observation. I go into depth on not often discussed subjects such as honing the physical technique of a skill (in this case sound articulation).

What makes my approach particularly practical is a simple algorithm (list of steps to be repeated over and over) for language learning that can take you from beginner all the way to near-native proficiency with no changes in the method itself. This is how I mastered Russian, and I now do this with all my languages except English.

The book was supposed to be under 150 pages, but it's growing to nearly 200.

I'll be self-publishing the book with a dedicated website and a print-on-demand option for those who want a hard copy. Some of these details remain to be determined.

If you want to be notified when the book comes out, let me know here in the comments, or send me a personal note, etc. 

Sep 8, 2014

Committing to Lifelong Work Activities

I want to share with readers a thought process that I have found to be very productive when considering long-term professional and personal goals. Recently this helped me to formulate with near-perfect clarity what I consider to be my "work" and how each of my four main branches of activities should be developed over the next N years.

The most important part was to identify activities that I am deeply committed to — things that I want to be permanent fixtures of my lifestyle. If there is a way to turn these activities into a livelihood, then they can (and should — at least in my case) become lines of work.

The process of developing a de facto commitment to something and then incorporating it into a conscious worldview has taken me many years. Many people develop amazing skills in their youth, only to neglect them entirely as they move into their adult years. When you see people doing amazing things in their early 20s, you can rarely be sure that they'll still be at it a few years from now.

Without going into too much personal detail, here is a list of my four main branches of activity and the ages at which I began, developed a de facto commitment, formulated my commitment, and began earning money through the activity.

1. WRITING
23; 26; 36; 27

2. FOREIGN LANGUAGES
14; 19; 33 (arguably 19); 21

3. HIKING
11; twice: 17 and again at about 28; 30; 36

4. MUSIC
16 (arguably 6); 21; 34; 37 (probable)

To summarize, it seems that my childhood and teens were a time to discover my main interests. My early adulthood (mid teens to mid 20s) was the time to try working hard at different types of activities without making a firm commitment to one or the other. My 30s have been the time to select the activities that I hope to do for the rest of my life and make them a part of my identity.

I view this step as a transition from young adulthood to mature adulthood. It's like I am finally staking out my territory and saying, "this is mine." In my case the territory is mostly ephemeral (skills, activities, and opportunities), but for some people it could be quite a bit more concrete (property).

What happens when you realize that you are in something for the long haul? It's almost like flipping a mental switch. You start thinking about investing in tools that will help you become as effective as possible at your chosen activity, including: special training, high-quality equipment, routines to maximize your productivity, marketing and branding, etc.

In my case, each of my four branches of activity is a world of its own that has very little to do with the other three branches. I don't know how unusual that is. In any case, making a commitment to these branches has always involved considerable action and investments beyond my previous level of dedication.

As I thought about my activities, I came to recognize that each of them involved the following dimensions: ways of earning money one product or service at a time for a specific customer ("active income"), ways of earning passive income (royalties, advertising, scalable systems, etc.), and a social community surrounding the activity that I enjoyed interacting with and being at or near the center of.

Thus, I ended up with a kind of chart with my branches of work, active and passive income channels, and community development. Cells in the chart where I am currently doing little or nothing show me the large steps to be taken in the next few years. In cells where I am already doing something, in the coming years I simply need to take the "next logical step," whatever that happens to be.

I found this process incredibly satisfying and thought some of my readers might find it useful as well.


Jul 1, 2014

A Constructive Approach to Strength and Weaknesses

At certain times in life, for many people, I think it can be very constructive to view strengths and weaknesses as integral parts of one's personality. Socionics can help with this. It can be useful to stop trying to identify with or overcome one's weak areas and focus instead on strengths. I think this is especially important during the active formation of one's self-identify, typically during one's late teens and early twenties.

At other times, brushing off character flaws or overstating one's strengths — especially using some socionics (or other psychological) pseudo-explanation — may be counter-productive. It can keep you from addressing important issues that could improve your quality of life and level of happiness.

Different moments in life present different challenges and require different approaches. There is a time and a place for imbalance as well as for balance.

As one matures, however, one must find a balance where one neither dwells on areas of weakness nor ignores them.

Here's how I've come to view strengths and weaknesses that I used to associate with specific socionics functions and saw as less fluid than I do now.

Basically, I think in terms of "best practices" and "skill acquisition." Every conceivable area of life has its "best practices," be it professional development, housekeeping, or emotional health. You simply happen to know or to not know these practices.

And whether you realize it or not, you already employ certain practices (habits) in every area of life. Your practices may range from "horrific" in one area to "top-notch" in another.

While personality/socionic type may be somewhat predictive of your skill profile, I think it eventually becomes unproductive to dwell on it. You still have to work on your habits, and that's an entirely different process altogether.

It's important to realize that a) almost everything you do is an ingrained habit that is almost entirely automated, and b) neuroplasticity allows for new habit formation, which can be directed through conscious control, though our conscious resources are limited (but they can be grown, too).

Instead of thinking, "I'm just not good at X," you can think, "I currently have low-quality X habits." Then improving this area becomes a matter of finding out some best practices and finding a way to incorporate them. I suspect the best way to do this is through repetitive exercises designed to create automatic habits.

Now, let's talk about "best practices." These tend to be quick-and-dirty solutions that give you 80% of possible results for 20% of the possible effort.

People who, for instance, truly love cooking, may put in a 100% effort to get all 100% of the results. And it's these people who tend to write the cookbooks. Cookbooks don't actually contain the best practices the vast majority of people need to improve their food consumption habits and skills. So don't necessarily count on recognized pros to give you the practices you need.

Constantly concocting complex dishes that stimulate every possible taste receptor in your mouth and nose may be a "best practice" for a chef, but not for a nonprofessional whose goal is optimization of health and well-being.

In other words, best practices for total mastery and best practices for maintenance will take you in different directions.

If "maintenance" is your aim, some of the best role models are people who are clearly above-average in a certain area while appearing to invest uncommonly little effort. Most likely, the way they do this is by applying very specific, tried-and-true algorithms that require a minimum of effort once turned into habits.

When you look at things this way, you may discover that you indulge in many of your areas of strength for purely recreational purposes. Could that actually be unconstructive? Is the value of that recreation greater than the value of developing a different set of habits and skills? Something to think about.

Probably the most effective and painless way to improve a skill is to copy someone who clearly does it much better than you. In the absence of such a person, you may have to look much harder for best practices, searching online, in books, or asking around.

Once you think you have identified a best (or "better") practice that is compatible with your lifestyle and values, it is time to work on habit formation. Depending on the skill, this might mean committing to a daily practice requiring anywhere from one minute to hours of effort. The more willpower and concentration necessary for the task, the more likely that you will need to do it in the morning soon after waking.

In my view, skills — even mental ones — are basically just composed of mechanical habits. "When X, do Y." For instance, "when you sit down at the computer, start your timer. When 20 minutes have passed, get up and walk around." "When a team player near you opens for a pass, start opening for a pass yourself so that he has someone to pass to immediately." "When you feel yourself becoming negative, stop to remember the good things that have happened recently, and why they happened."

With as little as a few days or weeks of conscious effort, you may be able to establish a habit that noticeably changes your life for the better.

Jun 29, 2014

Rick's Self-Improvement Cheat Sheet

Just some notes...


Have trouble focusing on one task, following through on plans, and reaching goals?

You probably need to work on developing your brain's executive functions.

How?

Mindfulness meditation (at least 5-10 minutes every day); going for walks; aerobic exercise; positive social interactions; reading; intellectual skill development; dealing with temptations and addictions; improve sleep quality and quantity.

How to be productive?

Focus on one task at a time; develop executive functions; remove or limit distractions (Internet is a common one); focus on most important goals requiring high concentration first thing in the morning. Experiment with developing a daily (especially morning) routine as you become committed to a particular professional path or skill set.

How to overcome Internet time wasters?

Mild: "Freedom" and other apps that limit your online activity and can be set and reset each time. Moderate: "Intego Family Protector" app (can be set up to only allow you Internet access for certain hours of the day, as long as you give the password to someone else). Extreme: have no Internet at home and find somewhere else to work online.

How to improve outlook and overcome negativity bias?

Practice "what went well" reflection exercise at the end of each day, or some variation thereof. Personally, I spend 10 minutes remembering how I spent the day, the constructive motives behind my actions (even if they were not as successful as I wanted), and the happy moments and feelings of pride and satisfaction, and basically try to empathize with myself. This really seems to work for me, and the efficacy of the technique has been repeatedly proven in experiments.

Top diet improvements?

Cut out all refined sugars and flours. Replace with whole foods. Learn a few simple food preparation techniques in order to be able to maintain a healthy diet. Treat food preparation as a habit formation exercise.

Top fitness improvements?

Integrate walking or cycling or other moderate aerobic activity into your everyday life. Begin a bare minimum strength training routine and either focus on explosiveness or maxing out on reps, which gives you the best hormonal response. Stand, walk, or lie down instead of sitting so much. Extreme: get rid of your car and move to a part of town where you can get everywhere you need to go by foot, bicycle, or public transportation.

Top happiness improvements? 

Supportive friendships, emotional support on a daily basis, meditation and positive psychology practices, basic physical health and nutrition, sun exposure (for some people), hormonal correction (generally attainable through diet, exercise, and stress reduction), improving sleep quality/quantity (for many people).

Down in the dumps and need a happiness injection? 

My personal favorite is to go backpacking with a friend or friends, or even alone. This affects me on all levels and almost invariably does the trick. Find your individual recipe that provides you with a change of pace or scenery and physical, emotional, and mental stimulation.

My favorite sources of information to "keep my finger on the pulse?" 

The Long Now Foundation talks, selected TED talks, Tim Ferriss Podcast.

Aug 29, 2013

Am I a Body or a Mind?

At the moment I'm experiencing a really satisfying and upbeat period in my life. I have a pretty clear idea about why I feel so good.

I am physically active and engage in some kind of group and individual sports on a daily basis, including table tennis, indoor rock climbing, ultimate frisbee, a brief set of high-intensity exercises, and frequent backpacking trips. As opposed to an individual fitness regimen, I do these activities with or around other people and can't wait for the next session. The social benefits and camaraderie are substantial and increasing as time goes on. I am in great shape, but it's really my body's functionality and health that I'm developing, not just my external physique. The better shape my body is in, the more I feel like using it whenever I have the chance. I look for opportunities to immerse myself in ice-cold mountain streams, something that would have made me cringe two years ago. I enjoy climbing over obstacles and hanging on tree branches. Not long ago, I went canyoning with a group of 10 people. The physical challenges and bonding made for a powerful experience, and I had that rare feeling: this is what we were made to do.

I have finally put in the critical mass of effort to turn cooking for myself into a stable, nearly automatic habit. For the most part, I know what to eat and why. The food I eat tends to be highly nutritious, and I rarely let myself get very hungry like I have been prone to do in the past. I am taking a supplement that is delivering some of the vitamins and nutrients I was low in, and my vitamin D levels are approaching optimal values. I can tell my stress hormones are down and my serotonin and confidence are way up. From the different blood tests I've taken in the past two years, it is safe to assume my vitamin and mineral levels are up and my endocrine system is in a lot better shape (I won't be able to test them for another few months). My levels of alertness are much better; my body feels rested and I no longer fret so much about getting enough sleep.

My mind is clear and sharp, and I once more feel like tackling hard work requiring extended focus and concentration. I love being able to fully concentrate on projects and skill acquisition once again. I feel like I'm finally moving forward in life rather than trying to catch up to where I once was. I've managed to finally set up a great living situation that I expect to maintain long-term. Crucially, instead of having Internet at home, I have 2 places within a 6 minute walk that I regularly visit for online work. One is a hostel with wi-fi that has allowed me to use their wi-fi for a reasonable by-the-hour price. Naturally, I'm writing this post at home where I can fully concentrate on my thoughts without distraction.

I went through some hard times in the past 3 years, including the end of a relationship, adjusting to life in a new country with a new culture and language and no friends, loneliness and loss of motivation, depressed immune function and frequent illness, passing out and narrowly escaping death from carbon monoxide poisoning, changing residence multiple times, living with transient foreigners while trying to establish myself long-term in a new country, banking on a big new project and seeing it fail completely before ever really starting, facing imminent financial problems, and waffling over important decisions. That is the period I came out of this summer.

There are other good things currently going on besides what I've mentioned, but I really feel the main story is about my body and the improvements in my physical life. I was reflecting about this today when I realized that back when I first began studying socionics deeply, I was in a very different state of mind. Whereas now I am very focused on my body, back then at age 23-26 I identified intensely with my mind. What was most important to my self-identity were functions and preferences embedded in my brain and discerning how they expressed themselves and interacted with those of other people.

Now I am firmly in a stage where I identify with my body. All those powers of observation and discernment that were once focused on mental functions and interaction patterns are now directed at physiology. I now study and internalize information about neurotransmitters, hormones, nutrients, and physical processes just like I once mulled over socionics. Well, maybe not quite as much.

When I let on to people the degree to which I've studied my own physical functioning, I find that some are turned off and think there's something unnatural or counterproductive about thinking so much about these things. This reminds me of people's reactions to socionics. People imagine themselves doing what I'm doing and thinking what I'm thinking and sense that it would throw things off balance in their lives. But I'm different from them and it's perfectly okay for me. Self-study for me is like watching a good movie for someone else. I derive great satisfaction and insight from my deep study and self-tracking practice and increasingly have that feeling of possessing a kind of secret esoteric weapon that I had during the period I was most focused on socionics.

I love knowing that I possess accurate, objective knowledge about the different components of my life and how I feel. I love being able to know that this month is objectively better than the previous one and in what ways, and that I have not felt this good this long for well over two years. And I know which areas contribute most to this feeling and which areas are deficient and can be corrected to further improve my life.

For now at least, I am definitely a body. I look forward to continuing to develop its potential and optimize for health and happiness.

Apr 13, 2013

Preview of My Changing Views on Personality and Relationships


(This post started out as a response to Jonathan's comment on my previous post, then grew to article length)

Part of why it may seem I'm going a little too far in turning away from socionics (I acknowledge that's possible) is that I haven't yet talked about the views that are taking the place of socionics in my mind. That's because I wanted to first do a methodical run-through of socionics before getting to my new perspectives, but it's going slow because I have almost no one to discuss it with these days. Hence this post, which is a kind of preview of my emerging ideas — "convictions," you might say — on phenomena previously described by socionics.

At this point, allowing myself to skip past some of the methodical stuff and cut to the chase will probably be useful to both me and my readers. Here are some of the main points in no particular order: 

1. Identifying people as "the same type" is useful only when they have significant obvious similarities. I'm done with sticking highly sensitive or highly intelligent/creative/refined/whatever individuals into the same type as people with a completely different background and sensitivity just because they share some esoteric "information preferences." If other people don't see obvious parallels between two people, then calling them the same type does more harm than good (this conviction comes from personal experience). 

2. This inevitably suggests a different set of types — either a similar number of types but with a much more uneven distribution, or a greater number of types. I personally don't care much anymore to name the types or create a consistent system such as socionics. However, identifying and describing the important common traits between two people I still find to be very worthwhile. 

3. The brain is not organized into socionic functions the way socionics suggests. The contents of our ongoing stream of conscious mental activity cannot be categorized by socionic function. In other words, the majority of the time, you will not be able to clearly relate what you're thinking about — or how you're thinking about it — to some socionic category. Rather than trying to force a socionics categorization, I'm more interested in just letting the information speak for itself and kind of self-categorize based on principles of pragmatism.

3.1. I would find it interesting to go through some of the music we once examined (back in 2007) using socionics terminology and allow different kinds of categories to emerge from that exercise. The questions I would start out with are, "what effect does this music have on the listener, and what does this music say about the composer's personality and state(s) of mind, and possibly the culture in which he/she grew up in?" Along the way we might discover that some music is just "better" than other, that level of sophistication is just as important a factor as the "states of mind" we were trying to describe using socionics functions, or that we come up with a number of states worth describing that does not equal 8.

3.1.1. I almost forgot to acknowledge, however, that Jung's and Augusta's idea of dividing up thought processes and basic traits into co-equal mental functions is a powerful and liberating idea that teaches one to see the other side of things and identify possible alternatives to nearly any approach to anything. That makes for a very useful mental tool, even if the details are not strictly correct. 

4. A result of point #3 is that interaction mostly does not occur on the basis of socionic functions. I believe that applying a general psychology/science perspective in examining specific cases brings one to different (simpler and better) conclusions than socionics about why people do or do not get along.

5.1. There is still something to functions and their impact on relationships. It's like they are bundles of values, but not actual mental processes or modules of information perception, processing, and output. 

5.2. There is still something mysterious about why people who are so different can sometimes get along so well. What socionics has done, however, is to put complementary differences on a pedestal. For the most part, people hang out with people of similar personalities who — perhaps — differ from them in some more subtle (and perhaps simpler and physiologically definable) way than being "a completely different type." 

6. Duality as described by Augusta is basically equivalent to falling in love. Remove the love, and duality is more mundane a phenomenon and barely preferable — on average — to other relationships. In modern culture, we expect and even require love for long-term relationships and generally prefer any relationship with love to one without it, regardless of the intertype relationship. There are good reasons for this coming from the logic of biological success.

6.1. Love does not obey the "laws" of intertype relations, and the idealizations that people project onto objects of passion do not necessarily come from the person's supposed Super-Id (dualizing) functions. That is, if you listen closely to what people want to have in an ideal partner — not just their conscious preferences but their emotional reactions to different people — I think you see that the preferences are 1) indeed significant and generally there for good reason; 2) not reducible to an "ideal dual"; and that 3) some people are [much] more universally desirable than others, and again, not because people are stupid and don't know what will make them happy, but because there are [nearly] universally positive and negative traits, habits, and life circumstances of great signifance to human interaction to which socionics is blind (see point #8).

6.1.1. It could be true that dual relations are more often magical than others. However, the fact that they tend to be described as magical feeds a tendency to see duals any time there is magic. Furthermore, a "magical" dual might have more in common with a "magical ___ type" than with a non-magical dual. 

7. There do exist particularly potent combinations of people that socionics is unable to predict (because its model of the psyche is not just incomplete, but fundamentally incorrect). The cause of the potency is unknown to socionics but can be discovered on a case-by-case basis and then, perhaps, generalized into a set of patterns and general rules. I would speculate that these combinations are highly symbiotic on grounds that are more or less permanent (constitutional) rather than situational (e.g. your specific current needs complement the other person's). Such pairings are consistently able to elicit symmetrical positive emotions in each other. Why? I don't know, but I'm now quite confident it is not socionics.

7.1. People with more extreme traits may have different patterns of interpersonal compatibility than those with traits closer to the norm. In particular, they may experience incompatibility much more often and have greater unmet needs for understanding and connection. The causes of this are fairly straightforward and obvious and probably have little or nothing to do with socionics.

8. There are many very important universals that socionics is blind to. For instance, that some people are almost universally annoying while others are almost universally liked/admired. There are not 16 strategies of success, but rather just a handful, plus variations. People achieve success not only by relying on unique strengths, but also by developing universal qualities common to most varieties of success. Trying to follow a somewhat contrived and esoteric type-specific path to success seems to me generally less useful than working on improving the universals.

8.1. For the most part, our lives are dominated by universals — standard situations that would elicit similar reactions in most people. Socionics suggests the opposite.

8.1.1. However, there are definitely times when a person needs to focus on discovering and enhancing the individual and specific. Socionics can give some broad hints, but nothing more. So can other typologies. So can non-typological empirical psychology.

8.2. There are "better" and "worse" states to be in that are remarkably universal, but these states are hard to describe from a socionics perspective. "Type development" is a clumsy and unparsimonious way to describe it. Modern science now has a ton to say about what contributes to happiness and well-being, and research results don't obviously suggest a typological approach.

9. The territory that we each stake out in life and build our self-identities upon is mostly based on unconscious calculations of our probability of biological success in the various roles/niches we have tested or know of given our existing investments and available energy and resources. These roles are often continually changing as different actors come and go and resource allocation patterns (i.e. the economy) evolve, since these things affect our personal prospects. While there may be patterns in which personalities gravitate towards which kinds of roles, situational and non-typical factors are generally more important. Since our connections with people are to a large extent determined by these roles, the things that bring people together and create a bond are best described using non-socionic language because socionics plays a small part in it.

9.1. I think lasting interpersonal conflicts can be parsimoniously described as reflecting threats to self-identities, current roles, and biological success. If you are a sadist and want to cause people psychological pain, don't nerdily attack their hypothetical "point of least resistance"; instead, doubt their self-identity, jeopardize their current roles, and question their biological success. 

- - - - - - - -

That's a glimpse of where my ideas are taking me.

Back to Augusta...

An important question I ask myself is, if things really are as I have suggested here, how can Augusta and so many followers have thought for so long that the system worked? I think that a key to the longevity of many not-quite-true (I don't mean that perjoratively) idea systems is their complexity. The structure and sophistication of systems of thought often have the effect of aweing their adherents. If the ideas are complex and extensive, they may take a very long time to prove or disprove. I, for one, only feel confident in calling socionics "inaccurate" as of the past 6 months.

A long-lived idea system must also be at least reasonably accurate at some level — or impossible to disprove. The fact that thinkers have been identifying types of people for millenia suggests that there is some basis for this approach. It is also plainly evident that different combinations of people are more or less compatible, and that once-established relationships and attitudes toward each other often last for a long time. However, our limited consciousness seems incapable of understanding why this is the case without the help of science. One of Augusta's errors (and mine too) was overstating the role of permanent, constitutional differences in personality. Her model treats people as essentially unchanging actors and isn't well suited for describing short- and long-term development. This error, as well as its opposite — that everything is situational — are easy to make if you are unaware of the last 30 years of psychology research.

Augusta attempted to explain phenomena which are still clouded in mystery — namely love and interpersonal attachment/rejection patterns — and did a half-decent job at it. Good enough to make a lot of people excited about the discovery. Because there are so many types and varieties of intertype relations, a place could be found for any person in the universe revolving around any particular person. To find points where the system breaks down requires comparing overlapping universes to see how the predicted relationships and perceived personalities play out. Like I said, this can take a lot of time — years and years — as one tries tweaking typings and one's understanding of socionics to see if things can be made to fit after all. 

Jan 3, 2013

Physicality, Part 2


Developing Physicality, Part 2


I'll write an abbreviated version of what I originally intended to post, because otherwise I'll never get around to finishing this topic. 

Basically, the questions I have been trying to answer are, What is optimal health and well-being (let's call this "personal functioning"), and what is necessary to attain it? 

There are many aspects of personal functioning — for instance, physical health and robustness, relationship skills, mental sharpness, and emotional life. Science is uncovering more and more connections between these areas that in some ways are surprising and in others confirm our intuitions. Some of these areas are more basic than others; for instance, improving your physical health (e.g. nutrition and exercise) will improve mental functioning much more than vice versa, and emotions and human interaction are almost as basic as physical health. 

So, speaking of physical functioning, what types of, and how much, exercise is necessary to get the lion's share of the benefits, which extend into one's emotional, intellectual, and interpersonal life?

Here are some research findings that I have found particularly significant:

1. 30 minutes of aerobic exercise (brisk walking!) 3 times a week is enough to enjoy the substantial cognitive benefits it brings, which stem primarily from increased oxygen flow. Additional exercise brings decreasing cognitive returns. Hormones are also released during aerobic activity which serve to regulate mood and stabilize emotions. 

2. Strength exercises, particularly involving large muscle groups and when performed to failure, not only build muscle, but cause hormonal responses that are important to maintaining health and well-being: growth hormone, testosterone, and IGF-1. 

3. To get decent-to-optimal amounts of vitamin D, which affects numerous body systems, you need to spend a lot of time outside with your body exposed to the sun. Or take vitamin supplements. 

4. Fitness is best enhanced through short bursts of anaerobic (maximum effort) activity, or "interval training," rather than by sustained, monotonous aerobic activity.

So, someone who's really getting the lion's share of possible exercise benefits is going to be doing a fair bit of moving around on foot with occasional bursts of speed, doing varied light physical labor (or working out) with occasional bursts of intensity, and loafing around outside partly clothed. 

What kind of body does this lifestyle produce? A lean, muscular, highly functional body with great endurance — basically, a kind of all-purpose athlete. This is accessible to nearly all of us, and our biology suggests that this is how we're "supposed" to be. 

Of course, one can live a "normal" modern life without any of these things, but your brain will be operating below potential due to lower oxygen flow, and may tend to develop hormone deficiences, low vitamin D, etc. 

Furthermore, because of decreased physical development and body awareness, your attention might more easily become overfocused on your mental or emotional life — errands to run, information to consume, online interaction, your own or other people's problems, etc. My experience is that engaging the body more — effectively putting it back in its rightful place — makes it easier to see the relative importance of different activities and let go of "parasitic" ones. 

Of course, I'm speaking from the perspective of someone whose body has been chronically underused. Most of us are in this boat. Relatively few people in developed societies today overuse their body and underuse their minds and emotions, though this would have been a common problem in generations past. 

It seems there are two basic ways to incorporate the four above points into your lifestyle — the "left brain" way and the "right brain" way (these are my terms).

A "left brain" approach would be to put together an exercise regimen incorporating all of these elements at levels necessary to reap the benefits. If you don't get enough sun, you can always take vitamin D supplements. This route allows you to spend a minimal amount of time (as little as 2 hours a week, including walking), but requires a lot of willpower (a limited resource) and planning to carry out, because abrupt — rather than spontaneous or organic — shifts in activity will be necessary to keep to your particular exercise regimen. 

A "right brain" approach would be to find ways to weave physical activity and time outdoors into your daily life, and then take advantage of moments when your body feels ready to do something aerobic, anaerobic, or intensely muscular. This route requires more time overall, but less willpower. It may also be more sustainable in the long run because its protocols are simpler and more intuitive. However, most people who pursue specific results are attracted to left-brain approaches, which seem more reliable and results-oriented. 

I personally have settled on a mostly right-brain approach, given my tendency to do things only when I feel like doing them. I spend a lot of time walking around and really enjoy running when I'm late. I do a few different kinds of athletic activities — mostly with other people — and am looking for more. Variety is crucial, unless you have found an activity you're truly passionate about. Physical activity is hardly time lost, even when I'm alone. I like to listen to interesting podcasts or language recordings, and when I have something stimulating to listen to, it's a great pleasure to go out for a long walk, putting in some sprints here and there when I feel ready for it. 

I've noticed that as I become more physically active, I tend to have more "physical" thoughts and impulses — for instance, to strain some set of muscles for no particular reason while standing around, to jump up and touch the ceiling, hang on a bar or tree branch, lift a heavy object in a particular way, try to perform an ordinary movement gracefully, etc. This is a good example of how, by turning one's attention to a particular set of problems or stimuli, one can develop one's brain and personality in a new direction. In addition, the further one goes down this path, the more pleasure one gets out of it. The endorphins seem to come easier and easier. 

P.S. I have not mentioned here many related subjects, such as the value of physical play, friendly competition, developing motor skills, flexibility, and communing with nature. Plus, I haven't even talked about nutrition. This post focuses exclusively on exercise. 

Feb 14, 2012

Why Socionics Is Awesome

Amidst all the angst of the socionics community and my own frequent critiques of socionics as a half-baked system not particularly conducive to scientific progress, I sometimes forget my own personal experience of socionics, which is that… socionics is awesome.

So, lest I be mistaken for another disgruntled ex-socionics junkie, let me lay out the ways in which socionics has been an extremely worthwhile and positive school for me.

1. Socionics can easily be used to improve quality of life. For over a year after learning about socionics (age 23), I experienced virtually no interpersonal distress for the first time in my conscious life. Granted, much of this was due to the fact that I was in a constant state of private intellectual discovery and thus was not as sensitive as usual to real or perceived negative interpersonal situations (disagreements and conflicts, loneliness, lack of acceptance, social awkwardness, etc.). But mostly I attribute it to the fact that I had begun applying a constructive, socionics-based approach to managing my emotional and social life, consisting of: 1) a recognition that my emotional state is less the product of my own making than the result of my social interactions; particularly 2) the quality and depth of my connections to people of various personality types; specifically 3) whether I am too emotionally connected to the wrong types or too distant from the right types; suggesting that 4) emotional life can be improved by reducing emotional investment in one set of people and increasing investment in another set.

At first this required a kind of willful restructuring of my interpersonal connections, but eventually it became second nature. This formula clearly works — if it is not too compounded by other issues. I consider it one of the most important life skills, right alongside things like learning to provide for yourself and manage money, avoiding addictions, and taking care of your physical health. Some people are raised with one or more of these skills and may never appreciate what it takes to acquire them through conscious effort. Like these other life skills, keeping your interpersonal life in order requires a certain amount of self-love. No one else is going to do it for you.

Over time my understanding of what kinds of people are "right" or "wrong" for some kind of emotional interdependency has grown to include a lot more than simply socionic type. But the foundation for this skill was laid by socionics.

Positive relationships, particularly intimate ones, impact one's life in a variety of ways. If you have an idea what you're looking for — even if it's as simplistic as "a dual relationship" — that probably increases the chances that you'll find it. I'll never know how much of my romantic success or failure has been due to socionics, but I consider myself quite fortunate considering where I was coming from and what I have experienced so far in life. It could have been a little bit better, but it could also have been far, far worse.

2. Socionics is a secret weapon. My own socionics schooling — which included ruminating over the writings of Augusta (other authors' writings seemed dull in comparison), large amounts of introspection, studying my reactions to people, observing them closely and trying to identify their types under the guidance of a skilled but imperfect teacher, over a hundred hours of poring over photographs trying to recognize personality traits in facial features and expressions, and eventually meeting other socionics aficionados — brought to my awareness many things that had previously been unconscious. At the time it felt like I was acquiring a secret weapon that made my responses to the outside world less blind or mechanistic than other people's. When I realize at what level most other people think about the people around them, using conventional descriptors such as "nice," "good," "dull," etc. and assuming the superiority of their own psychological makeup, I'm eternally grateful to have undertaken a serious study of people and relationships and to have a more objective understanding of why I experience different feelings towards people.

Socionics also makes it easier to recognize and take advantage of numerous "shortcuts." Having a feel for someone's type (or at least elements of their type) allows you to build beneficial relationships quicker than otherwise, particularly if you have accumulated a large body of experience dealing with people of different types. Knowing that there is someone you will be able to confide in and rely upon to some degree may encourage you to take that risk and move to a new location that you feel will be better for you. Or, you may more quickly realize when you are in a bad situation due to the types and prevailing culture of a group you have landed in. A knowledge of socionics provides a more sophisticated feel for how much and in what ways you may be able to rely on someone and, in turn, be useful to them. This can help in choosing employers, partners and assistants, hobby groups, and roommates, not to mention romantic partners.

The caveat is that spiritual and interpersonal choices work best when they are based foremost upon feelings, not mental concepts, so it is very important that you develop an understanding of socionics that is congruous with and highlights your actual emotional experience rather than letting ideas about what you "should be" experiencing according to some interpretation of socionics take precedence over your actual feelings. This one caveat basically encompasses all the potential negative side-effects experienced by so many socionics aficionados. This is a complex problem not at all unique to socionics, and I no longer blame socionics for it. When a school of fish changes direction, it could be said that only the lead fish — the one with the strongest internal compass relative to herd instinct — is following her "true instincts." For whatever reasons, the other fish choose to repeat her movements instead of trying to access their own internal compass — at least, until a greater stimulus (e.g. predator) comes along, temporarily overriding the imperative to "follow the fish in front of you." The issue of negative side-effects of socionics is actually a fundamental and intractable "internal compass vs. external suggestion" problem. It's probably best dealt with individually by strengthening the internal compass (as if it were that easy!) and distancing oneself from the source of suggestion, if necessary. But if a person is able to do this at all, they probably didn't have much of a problem to begin with! Suggestibility exists, and it serves a function for the individual and for society. If people were insusceptible to suggestion, there would be no person-to-person learning.

3. Socionics can trigger a cascade of new intellectual pursuits. Before socionics I had less than a layman's understanding of science and hadn't seriously grappled with its big ideas. I had developed a theologically centered worldview that was clearly at odds with reality and insulated me from scientific and philosophical thought. As imperfect a scientific theory as it is, socionics suggested to me a simple universal principle that gradually undid my entire worldview: all things have their causes. I realized that up till then I hadn't really concerned myself with the causes of things, but had gone around in mental circles trying hopelessly to live up to acquired religious ideals. At first I applied this cause-and-effect idea to the emotional and interpersonal sphere (see #1), but soon began examining everything in its light. I became fascinated by thinking about phenomena divorced of moral judgments and reflecting on the likely material causes of things, eventually formulating my interest as follows: I want to know what is, not what is supposed to be. Later I formulated: the rejection of faith as a guiding principle is the very foundation of science. There's no good reason to have to stop asking "why?" — at least inside yourself — when you reach things that you or anybody else would like to be true but actually have no compelling reason to believe.

Through socionics I became interested in psychology and got a minor in the field. A couple lectures into psychology, I realized that the foundation of modern psychology was evolution. So I began reading about evolutionary psychology to mine it for important ideas, and soon read Darwin's Origin of Species for background, gaining a great admiration for scrupulous rational thought. Then I did quite a lot more reading on evolution, biology, memetics, and the philosophy of science. I literally felt my mind expanding; I could think thoughts that just a few months before had been totally out of reach. Later I would learn to appreciate philosophy in general and read widely in esoteric spirituality. Once I began developing Socionics.us and Wikisocion, socionics became a springboard for learning more about art, music, and history. All this careful thought and reading greatly stimulated my intellectual life and contributed to me later becoming a writer.

Oddly enough, I've never met anyone who experienced anything quite like this as a result of learning about socionics. To many people it sounds as strange and counterintuitive as a waiter becoming a fighter pilot as a result of ballet lessons. Clearly, my particular intellectual response was determined by the mounting tension between my acquired religious worldview and my natural disposition. Nonetheless, I will never forget that it was socionics that opened the floodgates.

4. Socionics encourages and rewards braininess. Sure, there are plenty of people in socionics with personal problems; that's what brings most people to it in the first place. There's nothing shameful about that. Why would you ridicule scrawny or overweight people who go to the gym? But most people who get into socionics are also smart, and it can become a kind of social refuge for brainy people who lack community. It's okay to be smart in socionics, to speak (write) using nerdy terminology, to defy conventional wisdom and present your own wacky ideas to be shot down by others whom you can call names like "conservative" and "orthodox." Sure, there are some people who just pretend to be brainy (just as there are people at the gym who pretend to be buff), but at least the community culture rewards braininess due to the nature of the subject. When I first got in contact with the Ukrainian socionics community, particularly publishing or researching socionists rather than aficionados, it was the first place I had been where you could be as brainy as you wanted. All the communities I'd experienced before that — even my high-achiever high school and university — still had this attitude like, "Hey now, don't get too brainy on us here, hahaha." Through socionics, I've met some really intelligent people that I wouldn't have met otherwise. This has been really valuable to me. Since then, I've found a few other places where braininess is accepted and rewarded, but socionics was the first.

5. Socionics opens the door to higher levels of objectivity, helping to weed out typocentrism and other kinds of biases from one's worldview. It allows you to see, as William James says in Pragmatism, that each man's philosophy is merely a justification of his native disposition. We will likely continue to act in typocentric ways, but at least we can begin to remove biases from our conscious values and worldview, granting other people the possibility of living a legitimate and dignified life according to our own definitions, though we choose to live differently. A study of socionics clearly suggests that 1) there are different legitimate life strategies, each with its potential pitfalls, 2) no type-determined trait can be considered a defect in any sort of intellectually honest way (i.e. such a defect is in the eye of the beholder), and 3) many of the things that bug us in other people are outgrowths, or extreme expressions, of fairly typical and basically benign qualities, thus 4) the "defect," if any, is in the disbalance or misapplication of traits, not in the underlying traits themselves. From these thoughts it seems natural to conclude that 1) each set of traits has its place and its purpose, 2) your own traits may "feel" superior, but only in some abstract ideal sense, as natural selection has decided otherwise by not granting them to everybody.

For me, these realizations have encouraged me to look beyond what works only for me and people like me and look for formulas that are more universal. At some point, I realized that philosophical acceptance of other temperament-determined strategies could itself be considered an extreme viewpoint, given that rejection thereof is a far more common occurence. Most likely, I am in fact less philosophically accepting than much of my writing suggests, and militant promoters of a temperament-specific philosophy are actually not as militant as they appear. In certain situations, I might turn out to be more vehement than them. At any rate, thanks to socionics I am able to think about these things much more clearly, recognizing potential biases as they crop up in myself and others.


So, there you have it. Socionics is awesome! Despite the lack of empirical studies and other flaws, and despite all the caveats and pitfalls. Probably, after reading this article, you will have realized that each person's response to idea systems is highly individual.

Oct 12, 2011

How Life Circumstances Influence Perception of Socionics

Now that I've criticized socionics in several blog posts, I will present a new perspective that may begin to reconcile different viewpoints on the accuracy of socionics*.


* When I write "socionics," I am referring to intertype relations — the core and purpose of socionics theory.

How acutely a person experiences socionics depends on their current life circumstances. You may go through phases where socionics seems to hold little sway over you, and phases where socionics seems to imprison you or dictate how you feel and what you are able to accomplish.

Here are the kinds of things that influence your sensitivity to intertype relations:
  • How well-adapted you are in general at this stage in life. How stable your work and close relationships are.
  • How much freedom you have to choose and regulate relationships and activities.
  • Whether you are spending more time one-on-one with people or in groups.
  • How much variety is built into your lifestyle.
The "worst" possible situation is when you are poorly adapted, have few friends, unstable work, are stuck with whoever you live and work with and are unable to maintain personal boundaries and spiritual hygiene, belong to no groups, and live a lifestyle with little variety. In these life circumstances socionic relations are likely to be experienced very acutely, with many or most intertype relations producing distress. The range of acceptably compatible people narrows to a very small group that is able to reach you through your chronic stress and defensive position.

The "best" possible situation is when you are well adapted, have several close friends and confidants, a stable work situation, freedom to choose and adjust your partnerships and activities to suit your tastes, belong to groups where you participate in interesting and enjoyable group interaction, and have variety built into your lifestyle such that you are engaging the mind, body, and emotions in a number of different ways on a regular basis. In these life circumstances socionic relations may seem to hold little sway over you, and virtually everyone seems compatible in some way or another. The range of people you are able to connect with meaningfully expands, and your openness and sense of security makes it easy to brush off slight manifestations of incompatibility that you might otherwise be sensitive to.

But beyond the influence of life circumstances, it seems that some inherent and developed personality traits can make a person more or less susceptible to socionics. For instance, a typical extravert (in the popular sense) may find that while they personally don't sense incompatibility with other people, for some reason others often react negatively to them and say they are "pushy," "overbearing," "too talkative," etc. Typical extraverts may generally feel untouched by socionics, while occasionally experiencing periods of intense loneliness when they feel that everyone dislikes them and they have no true friends (or for other reasons). Typical introverts (in the popular sense) may generally feel highly susceptible to intertype relations and only able to tolerate a narrow range of highly compatible people. Occasionally some of these introverts may experience states where they can open up and briefly abandon their sensitivity.

Furthermore, one can develop attitudes that affect how acutely socionics is felt. I'm not sure "develop" is the right word, because I think even this type of development is largely outside of conscious control. For instance, if one comes to believe things like — 1) one's own perception is innately limited and prone to error, 2) all people contain some amount of wisdom to be learned from, or 3) all people experience the same basic things and can thus be empathized with — then a greater openness can be felt towards other people, softening the effects of socionics. Likewise, beliefs such as — 1) I know the truth, 2) it is my duty to bring the truth to other people, 3) some people are good and others bad, or 4) some people are innately defective — will tend to make one's experience of intertype relationships more acute than otherwise.

Some life circumstances allow a person to escape the "necessity" of duality (or let's just say, "fulfilling intimate relationships"). The formula I have discovered for this is:
  • a vastly simplified lifestyle that allows you to keep your mind uncluttered
  • a high degree of freedom and elective solitude
  • large amounts of group interaction
  • frequent new acquaintances with the option of getting to know people quickly and thoroughly
This is the lifestyle of the wandering philosopher, the spiritual teacher, the long-distance hiker or skilled solo traveler. Those in this position get to experience the best of people (their life experiences, accumulated knowledge, hopes and dreams) while avoiding the worst (finding ways to cooperate in day-to-day living). Living this way, you may develop a kind of "love of mankind"; instead of emotionally latching on to particular individuals you know well, you experience positive feelings for everyone you meet and for the world in general. In this state duality and deep intimacy may lose their importance because you are regularly connecting deeply with many different people. This is the lifestyle of Jesus (assuming the New Testament is accurate), the Dalai Lama, Ghandi, and some long-distance travelers I've met. I think some types are more predisposed to develop this way.

(I encourage readers to think about if there are other types of lifestyles that produce similar effects but work for different kinds of people.)

To summarize, sensitivity to intertype relations as described by socionics is highly influenced by how healthy your life circumstances are at the moment, how sensitive you are physiologically and psychologically, what attitudes you have developed, and whether you are traveling.

Sep 21, 2011

Socionics Antidotes or Transcendence

What are the things that can allow one to overcome supposed limitations imposed by socionics theory on self-expression, self-development and interpersonal interactions?

Given that socionics is an intellectual framework, it may not be surprising that its "antidotes" are emotional and experiential in nature and involve relying on other parts of the brain in situations where one might have previously engaged in analytical thought or normal mental activity.

Put simply, the antidotes to socionics are things like compassion and instinctive, "because it feels good" behavior.

The practice of compassion is perhaps best developed in Buddhism. A quick search led me to this introductory article. The Dalai Lama also has some good writings on the subject. While experiencing compassion, you may find yourself doing and experiencing things that are hard to explain or describe socionically, like connecting deeply and meaningfully with people of every possible type. If you're honest with yourself about the experience, you may come to realize that type and quadra-based chauvinism and exclusivity are delusions and that the thinking behind them is simply erronious, despite being superficially logical.

Doing things that feel good in a holistic way is another antitode to construct-laden thought. Have you ever rejoiced in the process of physical movement, just because your whole body was working together in an efficient and pleasuresome way? Have you ever taken a dip in an ice-cold stream or lake and emerged from the water euphoric? How about building something with your own hands? Providing the body with positive holistic experiences and giving it a more significant role in your life allows you to continually take part in things that have no socionic explanation and engage universal biological mechanisms.

Postscript
I have experience leaving a semi-authoritarian religious community that fostered a variety of feelings-based delusions. The antidote to that was science and rational thought.

Sep 19, 2011

Reflections on the Value of Socionics

A Ukrainian friend mentioned today that he had discovered my socionics website on the web when trying to find my contact information online.

- "Oh God," I answered, rolling my eyes with a laugh. "I swear that's not me!"
- "So you've recovered now?"
- "Oh, for sure. 100%. Getting over socionics is a greater achievement than learning it in the first place."
- "Yeah, socionics is quite a potent Trojan."*

* My friend is a software engineer and obviously chose his metaphor carefully. "A Trojan horse, or Trojan, is software that appears to perform a desirable function for the user prior to run or install, but (perhaps in addition to the expected function) steals information or harms the system... A destructive program that masquerades as a benign application. Unlike viruses, Trojan horses do not replicate themselves, but they can be just as destructive. One of the most insidious types of Trojan horse is a program that claims to rid a computer of viruses but instead introduces viruses onto the computer" (from Wikipedia).

Some more excerpts from our conversation:

- "Socionists spend so much time talking about how to develop socionics and overcome stagnation, but the problem is not in the people or their resources, but in the fact that socionics originated and developed as a philosophical school."
- "It lacks experimental repeatability. You can spend years studying socionic phenomena and report your conclusions to other socionists, but there is no way they will be able to build upon your results."
- (Him) "Did you know there's a socionics club that meets here every Friday? I attended for a while some years ago. It was always either dismal, very dismal, or hopelessly dismal."
- "People learn a new language to be able to think about and discuss socionics, but soon they find that they can't talk to other people anymore because they don't know socionics speak."
- (Him) "I learned about socionics in 2005 and for the next year and a half basically disappeared from society. I finally realized I was free when a girl asked me what type I was and I said, 'I don't know!' At that moment I realized I didn't care anymore."
- (Me) "At this point I have no internal need to discuss socionics with anyone. Now I can easily go for a year or more without mentioning types or the 'S' word."
- "Socionics frees a person from one set of delusions, only to replace them with new ones."
- "It gives people a way to justify their own shortcomings and failings. And it leads to new types of chauvinism."

Note that at this point in the conversation we risk falling into "delusions of disgruntled ex-socionists." Sometimes negative experiences can cause people to lose all objectivity in their criticism of whatever they have left behind. In socionics, this negative experience is usually acquired at online socionics forums or at socionics clubs, schools, or conferences when a) fruitful discussion or consensus fails to materialize (due, of course, to "stupid" or "dogmatic" people) or b) there are serious disagreements about people's types, particularly that of the disgruntled person (due to "incorrect typing paradigms"). It can be hard to get over the bad experiences and gain a more objective and moderate perspective, because it means rising to a higher level of understanding than the level one was at when the bad experiences occured. That may take years and multiple major life changes.

Our conversation continued:

- "At the same time, socionics has an unmistakable kernel of truth in it — the observation that interactions with different people tend to be quite different."
- (Him) "For me, the notion of complementarity was the most important thing I got out of it."
- (Me) "And I became very attentive to people's personalities. I don't just mean their types, because once you know 20 people of the same type you start paying attention to all the things that make them different."

So it's obviously not all bad after all! In my case, I would say socionics has been more positive than negative. It was like serving in the army. You go through some hard training and earn some battle scars, but come out (hopefully) wiser for it and perhaps more of a "real man." But many people's experience of socionics is more like joining a cult; instead of performing your service and returning to the real world, the socionics community becomes your primary social outlet, socionics lingo becomes an involuntary part of your thought and speech, and you lose your desire to connect deeply with people outside of the socionics community (or try to draw them into it in order to be able to connect with them).

I sometimes wonder if the universally applicable "kernel of truth" within socionics can be separated from the parts that seem to engender negative experiences, or if the two are inextricably connected.

Now that I am "beyond socionics," I could easily imagine training another person to observe other people's expressions of personality and individuality, as well as their own responses to these expressions, without resorting to a single socionics term — even hidden terms (i.e. by replacing a "foreign" socionics term with a more familiar word). I think a person could learn to recognize and develop potentially fruitful relationships and gain more social confidence through this type of training. I can't imagine that it could have any negative effects at all. But would something important be lost with all the categories removed?

Jul 14, 2010

Willpower as a Limited Resource

Willpower is often necessary to make positive changes in our lives. Any choice that runs counter to habit requires an injection of willpower.

Willpower is a finite resource that can easily be squandered. To get an idea of how little willpower we actually have at our disposal, consider that we are unaware or poorly aware of most of the processes going on in our body and psyche at any given moment. Our consciousness is only capable of processing a small bit of information at a time, whereas our unconscious mechanisms deal with enormous streams of information and produce rapid reflexes over which we have little or no control.

Exercising willpower requires holding in one's consciousness an additional thought over a substantial stretch of time. Generally, it is a thought that the mind frequently returns to and dwells upon, trying to "reprogram" a certain behavior or thought pattern that may or may not be fully accessible to consciousness.

Everyday tasks take up the lion's share of our consciousness, and only a small percentage seems to be consistently available for intentional self-improvement. I doubt the percentage varies much, if at all, from type to type. However, the kinds of things that people apply their willpower to may be type related.

For instance, extraverts seem more adept at applying willpower to change their external circumstances, while introverts are better at adjusting their reactions to things. Obviously both elements are critical in self-improvement, but an extravert seems to need an introvert to help him change his behavior and attitudes, while an introvert needs an extravert to help him change his life circumstances.

Some people might be somewhat more prone to self-improvement than others. This could be due either to greater self-awareness (more mechanisms accessible to consciousness) or to a greater propensity to exercise willpower upon the things they have become aware of. Such people tend to become spiritual teachers, in the loosest sense of the term.

Furthermore, during different periods of life people are prone to apply different levels of willpower. One may spend months engrossed in work, schooling, hobbies, or addictions and then suddenly begin an ambitious self-improvement campaign that uses a great deal of conscious resources.

What are the best ways to utilize one's limited willpower?

First of all, willpower is best used for small-scale incremental change, not for abrupt and drastic change. The latter is almost always reactionary and almost always fails. Pretty much any habit developed through willpower eventually becomes unconscious. That is one of the keys to self-improvement and to skill acquisition in general.

Consider that almost all crash diets are unsuccessful, as are most attempts to quit smoking. Most new gym memberships remain unused, and most New Year's resolutions forgotten.

Most often, behavioral changes are successful because they build upon a foundation of habits developed incrementally through the application of conscious effort.

A crash diet requires spending a large portion of one's time exercising willpower and conscious effort over a period of days, weeks, or months. Neither the diet itself nor the level of effort are sustainable in the long run. Any dietary habits gained are typically not applicable to normal life, and after a few weeks or months the mind is eager to stop thinking about food for a while.

A better way is to focus on developing, one by one, eating and lifestyle habits that you wish to maintain for the rest of your life. If there is a substantial amount of weight to lose, you may focus on trying to lose "one more pound" than on thinking about the entire 30 pounds you wish to lose by a certain date.

Rather than trying to change your entire diet abruptly, just introduce a change or two at a time, adding new elements once you feel the previous changes have turned into habit and no longer require conscious thought and effort.

Furthermore, the ability to "lose one more pound" is a useful skill you can use to maintain your ideal weight for the rest of your life, never allowing yourself to stray more than a few pounds in either direction. In contrast, crash dieting is not a useful skill unless it is unsuccessful, meaning that it's pointless (even harmful, according to dietologists).

The concept of incremental change is fundamental to skill acquisition. For instance, if you are trying to learn a foreign language and pick random words out of the dictionary to memorize, your success will be very minimal. If, however, you focus on learning words that you recognize from hearing or reading many times, your success will be rapid. In the latter case, you are focusing your consciousness on the "natural next step" in your language acquisition process.

A sure sign of an imperfect approach to skill acquisition is recurring frustration. This means you are reaching for material that is too far above your current skill level and too unrelated to your existing body of knowledge. Likewise in self-improvement. Failure in one's personal goals is often (but not always) the result of aiming for goals that would require too many life changes in too little time to achieve.

Another way to get the most out of your limited willpower is to gather objective information about the area of your life you are trying to change.

For people who know little about nutrition and health, crash dieting and crash exercise regimens may be the only method they can think of to improve their situation. Reading authoritative sources on the subject and talking to people who are obviously successful and talk freely about their lifestyles are excellent ways to learn about more effective and enjoyable ways of improving your health.

In many cases, the people who hold the answers to our problems are all around us, but we fail to ask them and acquire their know-how. One of the great benefits of the Internet is the opportunity to find all out about just about any "problem" and even discuss it anonymously with others, thus bypassing feelings of inadequacy that normally keep people from discussing their personal goals and issues with others.

A final strategy to maximize the efficacy of finite willpower is to focus on changing factors that contribute to the behavior rather than trying only to change the behavior itself. This was discussed in a previous post on asceticism.

For instance, instead of trying to to drink less, stop going to parties (it requires a lot less willpower). Instead of trying to get more exercise, sell your car (walking is the foundation of fitness). Instead of trying to eat less, adopt a diet of unprocessed foods (you will find it very hard to overeat on them). Instead of trying to get out more, cancel your home Internet subscription (give up your pseudo-socializing activities). Instead of trying to spend less money, cancel your credit card subscriptions and switch to a cash-only policy (it'll be a lot harder for you to make spur-of-the-moment purchases).

All of these changes involve creating a basic structure that makes it much easier to develop the behavior you want. In each example listed above, less overall effort is required to establish the structure and maintain it than to apply willpower directly to the behavior itself over a long period of time.

You just have to sell your car once, whereas getting more exercise while having a car requires expending precious willpower day after day over several months. Keeping a diet of unprocessed foods requires exercising self-control only when buying food, whereas eating less requires exercising it every time you eat.

~~~~~~~

Using these three strategies -- making small incremental changes, educating yourself, and focusing on contributing factors -- will help you make the most of your very limited willpower resources.

Jul 4, 2010

Maintaining Independence from Commercial Systems

This is a very condensed version of what was going to be a long essay. I decided that many of the points I was making were too obvious and repetitive to warrant a complete posting here.



On a typical day a person participates in a large number of systems created and/or managed by other people. While such systems are only able to exist because they address some human need, their interests never completely coincide with those of the people who rely on them. There is always tension between between the appetites of these systems and the needs of the individuals using them.

This tension is particularly apparent when examining commercial systems, where the system's interest is transparently financial. However, in noncommercial social organizations one can also identify tension between the system's needs and those of participants or "users."

The basic point of this post is to help readers identify their optimal level of involvement in the systems they participate in -- particularly commercial systems.

Examples of such systems are: websites such as Facebook, Google, or even Wikipedia, your job, your gym, your church, the healthcare industry, the automobile industry, the real estate industry, the food industry, the Internet in general, and the institution of higher education.

Each of these systems provides valuable opportunities and services to those you use them. Some are commercial, some are not. All such systems can only exist because they address some need, whether personal or organizational. However, from an early stage in the life of any system the primary purpose changes from serving users' needs to serving the system's own needs. Successful systems must undergo this change in order to survive, but they also must continue to effectively satisfy their users' needs as well.

Essentially, it is in the interests of such systems to stimulate a higher level of involvement than what is actually optimal for individual users. Here is a chart that illustrates this difference:


The green line shows diminishing returns for a person who is taking part in the system, and the red line shows increasing negative side-effects as one becomes overinvolved. The optimal level of involvement for the individual is where they are receiving most of the benefits from the system (the things the system does best) but are experiencing few if any negative side-effects.

The goal of systems (commercial systems in particular) is generally to stimulate as much involvement (energy investment) as possible without causing the user's complete destruction. This strategy is essentially parasitic. A parasite strives to divert as many of the host's resources for its own purposes without killing the host.

The ways in which systems stimulate over-involvement for their own benefit are most transparent (and probably most sinister) in large-scale commercial systems such as the healthcare industry or the real-estate industry, which end up controlling our entire lifestyle.

It is natural for many people to assume that the mechanisms used to induce overinvolvement were developed by some brilliant (perhaps sinister) mastermind who definitely knew exactly what he was doing, but really they arise gradually over time as a natural result of wise financial decision-making on the part of the system's managers and investors.

In the longer version of this essay I demonstrated points such as the following:

- Your gym is interested in getting as many people as possible to buy memberships and as few of them as possible to actually use them.

- Facebook has been taking steps to increase the levels of addiction among Facebook users. None of these steps help people become more socially connected.

- The healthcare industry has a number of players (providers, insurers, pharmaceuticals, employers, and consumers) with conflicting interests; the competition between the big organizational players' interests and the sidelining of consumers' interests produce the unfriendly, overpriced, and often maddening healthcare system we have in the U.S.

- The automobile and transportation industry is interested in keeping people from walking and having easy foot access to important locations, even though this comes at great cost in health and quality of life for residents.

- The real estate industry is interested in getting people to buy homes that are as large and costly as possible and consume as large a percentage of consumers' income as possible -- as much as 40 times more income than is necessary to provide the basic comforts that housing is meant to provide.

And so forth.

An important thing to understand is that each system does a good job at providing at least one relatively vital service (or a vital service for some subset of the population). However, as the system grows in influence, it tries to get people hooked not only on the vital service, but on as many nonessential auxiliary services as possible.

For instance, Facebook is unparalleled at helping people reconnect with old friends and acquaintances whom it is very hard to keep track of any other way. The healthcare industry is unparalleled at performing complex medical procedures. Churches are unparalleled at providing people with an aggression-free environment where they can experience a sense of unity with other people. Higher education is unparalleled at creating a research environment for the furtherment of knowledge.

A shrewd individualist, it would seem, should be able to recognize the essential services a system can provide and make use of them without being lured in by the nonessential, often costly additional services that the system offers, but actually doesn't provide very well.

The conclusion? No system can be fully trusted to take care of your needs for you. It is probably not in their interests.

Jul 1, 2010

Asceticism in a Modern Setting

For millenia individuals and groups of people have chosen to forego pleasures and comforts in order to obtain physical, psychological, and/or emotional benefits.

Learning to cope with physical hardships and deprivations has been a key aspect of entering manhood in many indigenous cultures. In learning to deal with pain and hardships, a young man developed valuable masculine qualities such as stoicism, willpower, and the ability to make sacrifices for the greater good.

In many religious communities, initiates have been taught to forego sensual pleasures -- sex, physical comforts, wine, and good food -- in order to direct all their emotional excitement towards worship or meditation.

It seems that asceticism has existed primarily as a cultural undercurrent; only rarely has it become a dominant cultural feature -- for instance, in ancient Sparta. Typically, mass culture is quite hedonistic (enjoyment and comfort oriented), and ascesticism is practiced among individuals and small groups out of the public eye. Even when some variety of asceticism becomes the official ideology -- for instance, in a highly militarized and/or fundamentalist state -- most people maintain a lackadaisical attitude towards the ideology and practice a milder form of it in their personal lives.

This suggests that self-discipline and abstention from indulgence is not for everyone, or that people are capable of it to different degrees. It could be a useful tool for people suffering from addictions, but the power of their addiction may be stronger than their ability to exercise self-discipline.

Self-discipline and some form of asceticism are common themes in the life histories of famous people today and in the past. It typically (but not always) requires discipline and concentration to achieve fame, and with fame come additional temptations that can lead to one's downfall if one relaxes one's vigilance (Elvis Presley comes to mind as a typical example).

Is asceticism relevant in modern society?

I would say yes, more than ever. Thanks to the immense and cheap energy of fossil fuels, industrial society was able to release most people from the inconvenience of hard labor and provide them with all sorts of comforts and pleasures at very little cost or effort.

This disruption of the human "power process" (the process by which people gain a sense of personal power or empowerment) was well described by Theodore Kaczynski in his treatise "Industrial Society and Its Future." Industrialization made the innately empowering vital activities (direct provision for one's needs) unnecessary and replaced them with surrogate activities ("jobs") that people pretend are vitally important but deep down feel that they are not.

Given the abundant cheap energy of modern industrial society, diverse forms of need satisfaction have been developed that an easily generate dependencies and addictions. This is an ideal way of making money for producers of goods and services. I'll start with things that are not traditionally associated with addictions.

1. Food. Food producers play on our natural biological impulses to generate addictions to their products, which contain sweeteners, fats, and excitotoxins that make us eat more of something than we really need, and also generate cravings. Since super energy-dense food was a relatively rare treat in our evolutionary past, we seem to be programmed to eat as much of it as we can when we come across it. Now this trait is kicking us in the butt, so to speak.

2. Comforts. In this category are all kinds of appliances and comforts that reduce one's expenditure of effort, and, of course, the automobile. On the surface they appear to make life easier, but beneath the surface they make us less resourceful, weaker (physically and psychologically), and more isolated. Once one is in this state, continued use of these "comforts" is almost inevitable.

3. Entertainment. In the electronic age it is now possible to spend many hours a day stimulating one's entertainment needs while putting forth very little physical and social effort. Myriad computer games, movie and TV program viewing, virtual social networking, information browsing, and virtual sexual stimulation are all easily addicting activities that can gobble up mental and physical resources. Since empowerment occurs via the achievement of results through the exertion of effort, entertainment activities produce little or no empowerment and actually tend to make one less physically and socially robust.

4. Traditional addictions. Drugs, booze, gambling, compulsive behaviors such as shopaholism, etc.

The typical member of a modern affluent society has mild to severe addictions in one or more, or even all of these areas: food, comforts, entertainment, and traditional addictions. In general, modern society provides decent mental development, is rather weak in emotional development, and is utterly pathetic at developing the body's physical capabilities.

It is all too easy to fall into the trap of idealizing pre-industrial society, which may have been far from ideal. Contact with rural communities in Ukraine and elsewhere suggests that such societies are prone to a different set of addictions, for instance alcoholism, domestic violence, and gossip.

Sometimes I wonder if most people in pretty much any society are basically doomed to spend their lives trapped by various addictions in an act of voluntary self-suppression that indirectly enables the self-realization of a few, more empowered individuals.

Addictions are a major obstacle to self-realization. Self-realization requires focus, dedication, passion, and, of course, concerted effort over a long period of time. Food addictions sap our physical strength, willpower, and self-esteem. Comforts remove us from the natural world and make us more helpless and dependent. Easy entertainment distracts us from personal goals that require effort and focus. Traditional addictions can rob us of our willpower and eventually of our friends, work, and families.

Socionics and addictions

We could take a brief socionics detour and discuss which types are more prone to different types of addictions. I'm not sure the correlations are great enough to warrant a separate discourse on the subject.

Certainly there are predominately "male" and "female" addictions. Males tend to gravitate to traditional bad habits (alcohol, gambling, drugs), to competitive games, sex, and food. Women seem to accumulate addictions to entertainment with social and emotional content, physical comforts, food, and drugs.

I'm sure there are also type-related patterns. I've seen a few SEI hedonists with dependencies on drugs and unhealthy food. ILEs and IEEs seem to easily get attached to online information gathering and dissemination, which can quickly become a meaningless activity if overengaged in. I'll bet there are plenty of ethical extraverts with Facebook addictions, as well as SLE alchoholics. I haven't peeked enough into the private lives of different people to recognize unequivocal patterns, though.

Asceticism as an empowering force

Addictive tendencies and unhealthy behaviors can be managed to a large degree by removing or altering the facilitating factors and adopting a more austere regimen in trouble areas.

This requires honesty to be objective about yourself, self-reflection to identify facilitating factors in your environment, courage to take steps that other people may perceive (at first) as strange and unnecessary, and a good dose of self-love to even care about it all in the first place.

Let me share what my wife and I have done to nip some problems in the bud. You may find our solutions unconventional and eccentric, but they have improved our quality of life and personal power.

1. Food. We keep no unhealthy foods in the home and consume no sugar (sometimes we use honey). We've replaced sources of saturated fat with olive oil and adhere to a Mediterranean diet whose health benefits are amply supported by scientific research. Sometimes when we are with other people or need to buy something to justify our use of wi-fi in a public cafe, we'll buy some food that we wouldn't consume at home, but we never buy this food at the store to bring it home. Any tendency towards unhealthy compulsive eating is kept out of the home. We've come to really enjoy our choice of healthy, largely unprocessed foods, and find that we never feel like pigging out because it lacks the substances and combinations that stimulate this behavior. We are also experimenting with growing food in our own apartment.

2. Comforts. We do not have a car and get around by public transportation. We've chosen a place to live where it is convenient to do so. We don't have a washing machine or dishwasher and have learned to do these tasks quickly (just as quickly, actually) by hand, which saves resources and makes us more flexible as travelers. Our attitudes towards comfort and cleanliness have become more natural as we've foregone expensive appliances and technology and learned how to do things effectively ourselves. We feel more capable and resourceful as a result.

3. Entertainment. We have no TV, radio, or Internet at home. This is perhaps the most radical lifestyle choice with the most unexpectedly positive consequences. Living without mass media promotes independent thought and the ability to engage in self-directed activities for longer periods of time. We spend more time talking and doing things together as opposed to being passive recipients of entertainment. No Internet at home means no compulsive Internet use, a better sleep schedule and sounder sleep, more time together, less chaos in the home, conditions more conducive to writing, a more physically and socially active lifestyle, and greater frequency of face-to-face meetings with friends and groups of people with common interests.

To deal with her dissatisfaction with superficial online interaction, my wife has chosen to go back to writing paper letters and mailing them to people who are important to her. She's removed much of her information on Facebook and no longer uses it to socialize. This hasn't been a problem for me, so I continue to use Facebook as I see fit, but not at home.

Whenever I get a new computer, I immediately remove all the built-in games to avoid compulsively wasting time on them. I have no games to play in the home. This isn't a problem for my wife, so she doesn't worry about it.

To get online, we go to one of several places in town or at friends' houses. This, I feel, puts the Internet in its proper place. If you have unlimited Internet access at home, as the years go by you will almost inevitably find that its role in your life has become too large and that in some ways you have become a slave to it. Of course, different personalities have different susceptibilities.

4. Traditional addictions. These have not been a problem, so we haven't needed to take any steps to fix it.

As you can see, our life is pretty austere in several ways. I believe that austerity is often needed to keep one's natural strengths from turning into compulsions that control your life. As I have probably written elsewhere, one's strengths are often related to involuntary behaviors -- things that you "can't help doing."

For instance, I can't help gathering and sharing information. When there are no barriers to this activity, I can engage in this compulsively and excessively online to the detriment of other areas of my life. I also can't help concentrating on something for long periods of time. This means that I can end up spending too much time on one activity past the point of exhaustion. Improving my basic habits and keeping the Internet out of the home reduces the likelihood that I'll have episodes where I have wasted many hours of time and end up feeling wasted myself.

In short, one's weaknesses are often outgrowths of one's strengths. If some asceticism is introduced to create some obstacles for these weaknesses to develop, you can enjoy and benefit from the strengths without overdoing it.

If you're a natural connoisseur of good foods, you may find you'll need to limit yourself to a strict diet where you may experiment only with natural, wholesome foods or where you are only "allowed" a gourmet meal once a week.

If you are wasting your life on computer games, you might remedy the situation by getting yourself an old computer that is too slow to run any interesting games.

If you have a habit of running up credit card debt, you might want to close all your bank accounts and adopt a cash-only policy.

Some people may think you're strange, but don't listen to them. The benefits to be gained from freeing yourself from dependencies are well worth any minor inconveniences.