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A learning a day, since May 12 2008, by Rohan.
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A game of errors

2025-02-10 23:03:00

A friend I play soccer with is a master of the game. He has a way of elegantly taking control of the game. That means his mastery goes beyond slick ball control to the way he reads the game.

The other day, he shared some feedback with folks on the other team. When they lost their first goal, they began showing signs of frustration.

That then led to them giving away a few more. By the time they began fighting back, it was too late.

He pointed to that initial show of frustration as the turning point. “It is a game of errors. You can’t let one error get to you. Move on.”

That idea – a game of errors – is truth. When we forget it, we dwell on the errors of the past and lose focus on the present. That only leads to more errors. The longer we hold on to those errors, the more we spiral.

It is a game of errors. Accept the error, move on, and focus on playing the best you can.

Applicable in soccer and in life.

Built to Move

2025-02-09 20:00:00

Built to Move by Kelly and Juliet Starrett is built on a simple thesis – our body is built to move and the quality of our lives are dependent on making sure we’re allowing our body to do what it does best – move. They focus on 10 habits based on 10 vital signs –

  1. Getting up and down off the floor
  2. Breathe easy
  3. Extend your hips
  4. Walk
  5. Future-proof your neck and shoulders
  6. Eat healthy
  7. Squat
  8. Find your Balance
  9. Create a movement-rich environment
  10. Sleep

Each chapter has an assessment and a physical practice.

This book has inspired the following changes:

First, I’ve added 10-12 minutes to my morning workout routine to focus on the exercises laid out in the book. Specifically,

  • Mondays: Floor exercises – Sit and rise, various floor sitting stretches
  • Tuesdays: Hamstrings – mobilization, lockout, hip openers
  • Wednesday: Hips – extension, isometric, split squat
  • Thursday: Neck + shoulders (and some balance) – Airport scanner, rotations, wall hang

These workouts are all described in the book. While I carry the list with me on my phone, I keep the book near my workout mat so I can use it like a mobility manual of sorts.

Second, I’ve adopted a few of the small tweaks from the book – e.g., eating while sitting on the floor, balancing on one leg while I brush, and so on. These are easy and fun.

Third, a key part of building a movement rich environment is not sitting for more than 6 hours per day. I was definitely exceeding this regularly. Since the start of the year, I’ve made changes to ensure this happens – including defaulting to a standing desk and standing during meetings.

Fourth, thanks to both Built to Move and Good Energy, I’ve increased how much I walk and have lifted my daily average to 10,000+ per day. This has meant making tweaks too – e.g., parking 1000 steps away from the building where I work.

My final reflection – my lifestyle has changed dramatically in the past 15 months or so. It started with some significant changes after reading Peter Attia’s Outlive, accelerated significantly with Casey Means’ Good Energy, and then leveled up further with the Starrett’s Built to Move. These 3 books combined have changed my life.

In retrospect, I think “Good Energy” and “Built to Move” are the 101 books that I can’t recommend enough to anyone interested in these topics. They lay out the basics and lay out the path for a significantly healthier lifestyle. “Outlive” is the 201 book once you’ve made those changes.

Either way, I’m grateful to these authors for creating these books – they really are the user manual for my body that I didn’t know existed.

It’s just track

2025-02-08 20:11:00

“When I get nervous before an Olympic Trials or a big meet, I try to zoom way out, and remember that it’s just track. And in the end, no one really gives a shit about track.” | Phoebe Wright,NCAA track champion

Applicable to most things we do.

Be selective about what you give a shit about.

The house on the hill

2025-02-07 20:41:00

We live in an area with a few small hills. The terrain turns out to be perfect for a short morning run as you can cover two fairly steep hills within a 15 minute run.

Now the steeper of the two hills has a beautiful home on the top of the hill. The views are majestic.

During one of these runs, I found myself gazing at this house and thinking – “Wouldn’t it be cool coming home to that view?”

The next time I had that fleeting thought, I thought about it for a couple more minutes. As I paused, I realized that I could clearly hear the sound of vehicles from a nearby highway.

It turns out that being at that height removes all the barrier between you and the sound. So, as pretty as the view might be, you’re going to also have to live with the sound of the highway.

Of course, that could be a perfectly acceptable trade-off for someone.

But the more important reflection was that every dream has a downside that we often overlook.

Statue days

2025-02-06 20:38:00

One of the oldest ALearningaDay classic notes to self is – some days you’re the pigeon and some days you’re the statue.

When you’re going through a day or a stretch of statue days, don’t over analyze or attempt to salvage them. It doesn’t help.

Go to bed and try again tomorrow.

The first step to having a successful conversation

2025-02-05 20:10:00

The first step to having a successful conversation is being clear what the conversation is really about.

Often, this isn’t what it says on the agenda (if there was an agenda) and it is also not what is first said.

And if that doesn’t went hard enough, sometimes it isn’t even clear to the others in the conversation.

It is why great conversations start by clarifying the real objectives for everyone involved.