Wholesome Wednesdays (WW): Bringing you curated positive content on Wednesdays to uplift your hump day.
Mindfulness now seems so commoditised and with its ‘application’ to many things. Social media is another area that we see more tagging with the word ‘mindfulness’. With algorithms stacked against our brains to promote endless scrolling, can we exit the joyless trap that sucks our time into a void? We offer two stories for your next social media experience.
1. Can one be mindful while social media? A zen master answers. 2. Being aware of the red dots that blinds us
Can one be mindful while social media? A zen master answers.
Cr: Unsplash
What’s going on here & Why we like it
Zen master, Thich Nhat Hanh (Thay), is asked a question about whether it is possible to use social media mindfully. Thay turns the answer in a different direction which almost makes you think that he does not answer the question.
He points towards the advance of technology that allows for communication but not necessarily a connection. We often are quick to anger on social media and name-call others whom we don’t know. There is little room for compassion in how most of us use social media. Thay establishes that as the grounding principle before we start to engage online.
“Many electronic devices are helping us get away from ourselves and do not give us a chance to be with ourselves. There is suffering, fear, and anger within ourselves and we do not have time to handle the suffering within ourselves. We cannot communicate with ourselves.”
Wise Steps
Try to find ways to communicate compassionately online
Fill your feed with positive and inspiring content that provides more ground for skillful mindstates rather than other content that promotes greed, hatred, or ignorance
How do you honestly feel about your social media usage?
The tiny wisdom, an Instagram page with awesome wisdom comics, shares an experience of waking up to our surroundings when our phone dies.
It is a refreshing look at our world, away from a digital one. We like the fresh look of how things taste and feel more beautiful when we are in the moment.
“That day i saw the sky and the trees. And i made connections with people”
Wise Steps
Ask: what is the last time I went without my phone, how did it feel?
Action: Next time you are on a walk, leave your phone at home:)
Wholesome Wednesdays (WW): Bringing you curated positive content on Wednesdays to uplift your hump day.
Today, we look at two stories with the theme of endings. One talks about how we might inevitably kill our self-confidence. The other talks about our unwillingness to face the uncertainty of death.
1. Here’s how we unwittingly devalue our accomplishments
2. The dying fish fighting over water and the lessons we can learn
Here’s how we unwittingly devalue our accomplishments
Unsplash
What’s going on here
Liz and Mollie, a famous Instagram page for doodles, shares a poignant image of how we shatter our confidence just by simply scrolling through social media. The caption provides greater reflection for those of us who consume social media before we get out of bed in the morning.
Why we like it
This post reminds us of how we can do a disservice to ourselves by scrolling through social media. We often try to use social media to distract us from boredom…only to find ourselves feeling guilty for not moving fast enough/being good enough/being smart enough. This image is an easy reminder to not over-scroll on Instagram.
“If you’ve ever found yourself scrolling and self-loathing, remember that we usually only get to see people’s highlight reels.”
Wise Steps
Set an Instagram timer using its settings to make you pause through your scrolling. This prevents you from going into a loop of self-loathing.
The dying fish fighting over water and the lessons we can learn
Unsplash
What’s going on here
Ṭhānissaro Bhikkhu, a monk famous for translating loads of suttas into English & his uber-low voice, talks about how the impermanence of life can really motivate us to be better people. You could die today, are you ready to go? This 12 mins talk reminds us that if we don’t pull our act together, no one is gonna do it for us.
Why we like it
Venerable Thanissaro challenged us to look at our minds right now, and see if we are like fish fighting in a pond that is being drained of water. His calm narration would lure you back to reality and see what is truly important. This talk reminds us of how things are uncertain and how we can’t control our bodies & health.
“The world is drying up and the fishes are beating each other for whatever water is left.”
Wise Steps
Contemplating the impermanence of life can ground us in the present moment and guide us to prioritise the things that matter most in life. There is work to be done and we can’t be complacent.
Wholesome Wednesdays (WW): Bringing you curated positive content on Wednesdays to uplift your hump day.
2 stories for you today!
January has “passed away”, how has the first month been? January was also a month that marked the passing of Ajahn Chah, a famous Thai Forest Monk. We share a story of his teaching and a simple picture on spring cleaning!
1.Our real home: Ajahn Chah’s encouragement for a dying disciple
2. Spring cleaning our social media
Our Real Home: Encouragements for a dying disciple
Unsplash
What’s going on here
Ajahn Chah, a renowned Thai forest monk, gives encouragement to a lay disciple that was passing away. He beautifully encourages the person to be fearless as life ebbs away. It is worth a listen and read especially for those of us who are with someone facing death.
Why we like it
Ajahn Chah uses the nature of things to skillfully cast out fear for his disciple. He makes you ponder deeper about where our true home is. We can spend this year chasing the external material stuff or this year developing ourselves. We are often paralysed when loved ones are diagnosed with a terminal illness or facing their end. Hence, this provides a balm to the questions we might have about dying.
“The river that must flow down the gradient is like your body. Having been young your body has become old and now it’s meandering towards its death. Don’t go wishing it was otherwise, it’s not something you have the power to remedy. “
Wise Steps
Where is our real home? Are we developing it daily or are we putting energy into things that eventually fall apart? By reflecting deeper, may you find the energy to develop your mind for the rest of the year!
@peopleiveloved draws a simple image of housecleaning our lives.
Why we like it
A short simple image to remind us to let go of things that no longer uplift our mind. The acquaintances or influencers whom we follow and feel jealous about.
“Housecleaning. I used to want to know… now I am not so sure.”
Wise Steps
Check your social media feed! Are there people you follow that makes you feel inadequate and demotivated? It might be time to unfollow!
We’ve all been there. Being unproductive and feeling guilty about it.
Why feel guilty? The common top 3 reasons:
We know that we’re supposed to be doing something else but we’re not. A few examples would be sleep, exercising, meditating, studying.
Our rational mind has taken a backseat and we’re out of control. We fall into the rabbit hole and spend hours binge watching videos, playing games, scrolling on social feed, or too much time rolling around.
We constantly compare ourselves with others who seemed to have achieved more , who get more stuff done in their lives. This makes us feel less of ourselves.
There’s a bad reputation around being unproductive because of its false association with laziness.
But being unproductive can mean that we:
are not actively trying to achieve something.
Can let loose and relax when we need to.
Procrastinate on the right things in life.
The wise one who hurries when hurrying is needed, and who slows down when slowness is needed, is happy because his priorities are right.
–Theragatha 293
So, how can we stop feeling guilty about being unproductive?
1. Be unproductive on purpose
This sounds counter intuitive. Let me explain. Recall the time when your schedule is empty and you hit your friends up and spend the day watching movies, chatting, and playing games? Well, we weren’t productive per se. And we surely don’t feel guilty for having a good relaxing time together. Why? That’s because we set the intention and purpose of the gathering to chill.
But when we are doing these recreational activities when we didn’t ‘plan’ for it, the feeling of guilt can spring up easily. I’ve personally overcome this by blocking a time on my calendar to do absolutely nothing or anything. This has been tremendously helpful in helping me to be at ease with myself, to go with the flow, to be less uptight about life. As the famous saying goes “We’re human-being, not human-doing”!
2. Manage the expectations you set for yourself.
Humans aren’t robots. If even robots need rest, so do we. The constant need to stop being unproductive and to pack our schedules with tasks after tasks in the name of productivity can lead to burn out. It’s ok to give ourselves space to let loose.
I have a friend whom I considered to be highly successful and productive. I’m always impressed by how he could be a best-selling author, speaker, philanthropist, doing so many things and yet find the time to meditate for 2 hours a day! I asked him what he does before his evening meditation. And his reply took me by surprise:
“Usually, wasting my time consuming entertainment in 1 of 3 ways:
watching TV
vegetating in front of social media
playing video games”
Even the most productive person has their ‘unproductive’ moments! And that’s okay.
We can learn to set realistic expectations for ourselves so that we don’t get disappointed when we fall short.
3. Forgive and try again
The journey to make valuable use of our time can be a bumpy one. Many failed attempts to be productive can demoralise us or drag us deeper into guilt.
As Sharon Selzberg often says “The moment you realise you’ve been distracted is the magic moment. It’s a chance to be really different, to try a new response.” This is such an empowering statement that shifted my perspective of how I treat my failed attempts. Rather than see them as reasons to justify how I’ll never be able to make it, I can take them as learning moments. I now look at the bumps with curiosity, have fun experimenting new ways to build good habits, and enjoy the process of rediscovering myself.
When we look back, we would also notice how far we have come. So, remind yourself of what you have tried your best to do. Go at your own pace, celebrate your own successes, and keep moving forward. Slowly but surely.
Lastly, feeling guilty might be a good thing!
The piece of good news is, feeling guilty is a sign that we know there’s room for improvement.
We just have to turn that guilt into a positive and constructive energy – rather than wallowing in self-pity, we can learn about the reasons why we are unproductive in order to resolve them. Keep trying!
I transform into the worst liar whenever I fall into the rabbit hole of YouTube.
If you are like me, a 30-minute video break at night usually stretches to 3-4 hours. That’s enough time to make a round trip between Singapore to Bangkok! Despite your logical mind telling you to stop, the last video usually ends when you fell asleep or when you realised it’s 3 hours before sunrise. You wake up looking like Jia Jia or Kai Kai, and feeling like one too. You notice the quality of your work is compromised cause of the late night sleep. Regretting, you promise yourself to not do it again.
A brand-new day! You are determined to change your life for good, start watching videos on how to be productive… and you see the recommended videos on the sidebar… well, we know how this story ends. “Just one last one” turn into a pack of lies we tell ourselves.
The binge-watching cycle repeats itself, and we wake up feeling guilty and hating ourselves even more.
In another post, I write about how we can be unproductive without feeling guilty. But here, let us unpack the reasons why we are unproductive in order to end the brainless nonsense once and for all.
3 reasons why you are unproductive:
1. Your brain is running low on energy
Like our smartphone, our smart brain runs low on ‘battery’ after a long day of usage. After a long and exhausting day, the control centre of our brain (a.k.a. the prefrontal cortex) is worn out by decision fatigue. This is the part that makes wise executive decisions for us and keeps impulses that don’t serve us at bay. But because this poor CEO (of our brain) is burnt out, the monkey mind takes over and all hell breaks loose.
Just one video to wrap the day? Good Luck! If you have ever carried a plastic bag during your hike up the Bukit Timah hill, you would know what I mean. “Oh look another goodie!” This is how the monkey mind swings from video to video, grabbing onto anything that gratifies it instantly. It tricks us to think that the next shiny object is going to make us feel good. After countless times chasing after monkeys (yes, I think there is more than one residing in my brain), I have learnt that I cannot leave my sluggish evening-brain to its own devices.
The following help me to outsmart the mischievous mind, which you can try too:
(a) Stay clear of monkey food during monkey hours.
If I can’t trust my tired brain to stop, let me not begin. Planning ahead, creating signposts and boundaries are helpful. I know my willpower is usually depleted by 9pm. So that is the time to avoid the social media mouse trap. To do so, I put my phone and computer away. If this is not possible, consider purchasing rescue time to lock specific apps after a certain timing and track your time. Beyond that, hitting the unsubscribe and delete button for Netflix is the best decision I’ve made in 2019.
(b) Meditate to gain back executive control.
If I do have to get work done by surfing the net during monkey hours, meditation helps to refill the energy (a.k.a. blood flow) to the prefrontal cortex. This helps to tame the monkey mind so I can get work done. I recommend this 30-day course available Insight Timer: Unlock your wise and mindful brain.
2. You wait to be motivated rather than create it
On good days, we can feel the fire in our bellies, ready to conquer the day and get things done. On bad days, especially rainy ones, we just want to laze around. We may wait to feel motivated to be productive. But how often do we wake up feeling great and not feel tempted to hit the snooze button? In the book, the motivation myth, Jeff Haden highlighted that motivation is not the spark behind our actions. Rather, motivation is the result of our actions. This wasn’t a new concept to the Buddha. He even gave a full discourse about the grounds of laziness and the arousal of energy. It seems that a lazy person would always be finding excuses to avoid doing what is beneficial to himself. The other person with the same circumstances would carry a different mindset. He makes effort to attain what is yet attained to arouse energy.
(a) Just do it.
Nike is right. Regardless of our moods and the weather, if we have set a task for ourselves to complete, just do it. I find that the very act of starting something creates the momentum for me to continue — a beneficial momentum that is the opposite of the monkey business mentioned above.
(b) Create conditions to feel good.
When we feel good, we feel much ready to meet a goal. And when we meet our goals, we feel good. And boom! An infinity loop. The opposite is true. So, create an entertainment-free routine that makes you feel good. This can include meditation, exercise, reflecting on what to be grateful for, having a nice meal, listening to joyful music; activities that naturally boost the dopamine levels of our brain.
3. You set goals instead of systems
Goals are something that motivate us to get our butts moving aren’t they? Not entirely. The problem with goals is that they are temporary. If we don’t change our faulty habits, once goals are achieved, with the lack of new ones, our life will revert back to a sluggish one. For example, once I finish writing this article, what do I do? Without a ’system’ in place to build my habits, I might fall into the late-night-video-binging predicament again.
Also, if setting goals is all it takes for us to achieve it, we would have been productive isn’t it? In the book, Atomic habits, James Clear put forth a contrarian approach— “We think we need to change our results, but the results are not the problem. What we really need to change are the systems that cause those results.” Both winners and losers have the same goal. What leads them to different outcomes is the system they implement and the actions they take.
Here’s what I do:
(a) Change tactic and have fun
Einstein is commonly attributed for the wise quote “Insanity is doing the same thing over and over again and expecting different results”. Experiment with a different input, monitor the results, refine, and optimise. Failing over and over can be frustrating. Adopting the sense of curiosity in the process has made this self-improvement journey very enjoyable.
(b) Analyse every habit
A single habit such as sitting on the sofa after a shower can trigger the next habit of surfing the web. Listing down the habits gave me visibility of the full chain of events (cause and effect) in order to break it. I highly recommend you to read the book Atomic habits, block off a weekend to complete the in-book exercises.
Above all, staying truthful to oneself to follow all the beneficial actions might not be easy, especially when the mental energy is drained. Hence, to top it up, setting an accountability system has been very effective for me. Since last December, I have been committing to meditating at least 45 minutes a day or else I have to pay by doing 50 push ups for each day I don’t. So far, I have only paid a handful of penalties. And since then, I’ve been meditating daily and more than before! So, if starting seems like an uphill climb, find a buddy to keep you going.
Conclusion:
Being productive and effective is a lifelong journey. Of course, the list of reasons in this article isn’t exhaustive. Everyone is different and may you find what works for you.
Fun quiz: How many animals can you spot in this write up?
Want to learn how to meditate to tame that monkey mind of yours?
Spiralling from questioning yourself ‘why do I feel so unproductive’ to questions like ‘how to get motivated’ and into the deep question like ‘what is life’s purpose’? It’s time to take a breather and pause, focus on your present and resume with a clearer mind.
If you’re new to meditation, we’ve prepared an info pack called ‘meditation 101‘ that condensed the necessary information about meditation and buddhist meditation in short 15-25 minutes read. We’ve also included sources that you can reach out to as guidance for your meditation practice.
