Month: April 2019

Become the CEO of Your Own Brain

Melanie Greenberg Ph.D. The Mindful Self-Express

How to be the boss of your brain, rather than letting it master you

Posted Apr 02, 2013

To enjoy good health, to bring true happiness to one’s family, to bring peace to all, one must first discipline and control one’s own mind.

Buddha

You may have tried to control your thoughts at one time or another. With the aid of self-help books, perhaps you really tried to “Be Positive” and “Show Negativity the Door.”  And this may have even worked for a while. But sooner or later, you probably found yourself back at the starting point. I’m here to tell you that there is another way. And that is to become the CEO of your own mind – skillfully directing it to live in harmony with the other players of self – body and spirit.

If you follow the six steps below, you will be the master of  YOU in no time.

STEP 1:  LISTEN AND ACKNOWLEDGE

Like all good leaders, you’re going to have to listen to your disgruntled employee, and acknowledge that you’re taking its message seriously. Minds, like people, can relax and let go when they feel heard and understood.  Practice gratitude and thank your mind for its contribution. “Thank you, mind, for reminding me that if I don’t succeed in making more sales, I might get fired.” “Thank you for telling me that I may always be alone and never find love and have a family.”  “These are important areas of life, and I need to pay attention to them, and do my best to take advantage of every opportunity that comes up. I also need to learn from past experiences so I don’t keep making the same mistakes.”

STEP 2: MAKE PEACE WITH YOUR MIND

You may not like what your mind does or the way it conducts itself. In fact, all that negativity can be downright irritating sometimes. But the fact is, you’re stuck with it and you can’t  (or wouldn’t want to) just lobotomize it away. In the Book, The Happiness Trap, Dr Russ Harris uses the example of the Israelis and the Palestinians to illustrate your relationship with your mind’s negative thoughts. These two old enemies may not like each other’s way of life, but they’re stuck with each other. If they wage war on each other, the other side retaliates, and more people get hurt and buildings destroyed. Now they have a whole lot less energy to focus on building the health and happiness of their societies. Just as living in peace would allow these nations to build healthier and more prosperous societies, so making peace with your mind – accepting that negative thoughts and feelings will be there  -that you can’t control them, can allow you to focus on your actions in the present moment, so you can move ahead with your most important goalswithout getting all fouled up. You don’t necessarily have to like the thoughts or agree with them  – you just have to let them be there in the background of your mind, while you go out and get things done.

 STEP 3: REALIZE YOUR THOUGHTS ARE JUST THOUGHTS

Most of the time we don’t “see” our minds. They just feel like part of us!  Dr Steve Hayes, the founder of Acceptance and Commitment Therapy, uses the concept of being “Fused with your thoughts” to illustrate this relationship. To be fused means to be stuck together, undifferentiated. You feel like your thoughts and feelings are YOU and so you accept them unconditionally as the truth without really looking at them. “I’m thinking I’m a failure and boring – gee, I must be a failure and boring. Well. Isn’t that nice? Now I feel really wonderful.”  This kind of simplistic logic seems to prevail because we can’t see our own minds, so we have difficulty stepping outside ourselves and getting an objective observer’s perspective.

In actuality, our thoughts are passing, mental events, influenced by our moods, states of hunger or tiredness, physical health, hormonessex, the weather, what we watched on TV last night, what we ate for dinner, what we learned as kids, and so on. They are like mental habits. And, like any habits, they can be healthy or unhealthy, but they take time to change. Just like a couch potato can’t get up and run a marathon right away, we can’t magically turn off our spinning negative thought/feeling cycles without repeated practice and considerable effort. And even then, our overactive amygdalas will still send us the negative stuff sometimes.

STEP 4: OBSERVE YOUR OWN MIND

The saying “Know thine enemy.” is also  applicable to our relationship with our own minds. Just like a good leader spends his time walking through the offices, getting to know the employees, so we need to devote time to getting to know how our minds work day to day.  Call it mindfulnessmeditation, or quiet time. Time spent observing your mind is as important as time spent exercising. When you try to focus your mind on the in and out rhythm of your breath, or on the trees and flowers when you walk in nature, what does your mind do? If it’s like mine, it wanders all over the place – mostly bringing up old worries or unsolved problems from the day. And, if left unchecked, it can take you out of the peacefulness of the present moment, and into a spiral of worry, fear, and judgment.

Mindfulness involves not only noticing where your mind goes when it wanders, but also gently bringing it back to the focus on breath, eating, walking, loving, or working. When you do this repeatedly over months or years, you begin to retrain your runaway amygdala. Like a good CEO, you begin to know when your mind is checked out or spinning its wheels, and you can gently guide it to get back with the program. When it tries to take off on its own, you can gently remind it that’s it’s an interdependent and essential part of the whole enterprise of YOU.

STEP 5: RETRAIN YOUR MIND TO REWIRE YOUR BRAIN

There is an old and rather wise saying, “We are what we repeatedly do.”  To this, I would add “We become what we repeatedly think.”  Over long periods, our patterns of thinking become etched into the billions of neurons in our brains, connecting them together in unique, entrenched patterns. When certain brain pathways – connections between different components or ideas – are frequently repeated, the neurons begin to “fire” or transmit information together in a rapid, interconnected sequence. Once the first thought starts, the whole sequence gets activated.

Autopilot is great for driving a car, but no so great for emotional functioning. For example, you may have deep-seated fears of getting close to people because you were mistreated as a child. To learn to love, you need to become aware of the whole negative sequence and how it’s biasing your perceptions, label these reactions as belonging to the past, and refocus your mind on present-moment experience. Over time, you can begin to change the wiring of your brain so your prefrontal cortex (the executive center, responsible for setting goals, planning and executing them), is more able to influence and shut off your rapidly firing, fear-based amygdala (emotion control center). And, this is exactly what brain imaging studies on effects of mindfulness therapy have shown.

STEP 6:  PRACTICE SELF-COMPASSION

The pioneer of Self-Compassion research, Dr Kristin Neff, described this concept as “A healthier way of relating to yourself.”  And that’s exactly what it is. While we can’t easily change the gut-level feelings and reactions that our minds and bodies produce, we can change how we respond to these feelings. Most of us were taught that vulnerabile feelings, are signs of weakness – to be hidden from others at all costs. Or “Let Sleeping Dogs Lie.”  These bits of common-sense philosophy were dead wrong! Authors,such as Dr. Brene Brown, provide us with a convincing, research-based argument that expressing your vulnerability can be a source of strength and confidence, if properly managed.

When we judge our feelings –we lose touch with the benefits of those feelings. They are valuable sources of information about our reactions to events in our lives, and they can tell us what is most meaningful and important to us. Emotions are signals telling us to reach out to for comfort or to take time out to rest and replenish ourselves. Rather than criticizing ourselves, we can learn new ways of supporting ourselves in our suffering. We may deliberately seek out inner and outer experiences that bring us joy or comfort – memories of happy times with people we love, the beauty of nature, creative self-expression. Connecting with these resources can help us navigate the difficult feelings while staying grounded in the present.

SUMMARY

To be a successful  CEO of your own mind, you need to listen, get to know your employee, acknowledge its contribution, realize it’s nature, make peace with it, implement a retraining or employee development program, and treat it kindly. It will repay you with a lifetime of loyaly and service to the values and goals that you most cherish.

Manage Your Thoughts

To successfully compete in this 21st-century global marketplace your skillset must be fresh, valuable, relevant and compelling.

Beyond every great coach and leader, a brilliant mentor can be discovered. As we unleash our vast potential and explore the outer depths of who we are on our self-discovery journey, mastering the art of relationship building is essential. Relationships are partnerships. They must be authentic and sustainable. The goal of partnerships is to create value and win-win situations. Instead of entering relationships and situations with the mindset of receiving. Shift your focus on what you can deliver and give. Make it easy for people to know you, help you, believe you and value you.

We all need a portfolio of conversation partners. Your network is your net worth. The people you surround yourself with most have a significant influence on your behaviors, attitudes, beliefs, and performance. How these relationships impact the thoughts you think, the actions you take, the words you express and how you envision yourself in this world set the course for your life today and your future tomorrow.

At eighty-one years of age, I no longer believe in waiting for the right moment. I believe in living immediately while using the resources available to find a way. Let each day be a step forward in cultivating your dreams. Courage is the only virtue you cannot fake. The more burning the fear, the greater the grit must be. You can win a lot in life just by being the last one to give up. Sometimes the difference between winning and losing is the ability to summon up extra reserves of energy and strength you did not know you possessed.

Repetition and obstacles are vital to our personal growth journey’s towards mastering ourselves. I have come to realize, one of the most overlooked personal growth objectives is how we incorporate learning and knowledge acquisition into our everyday lives. Learning transpires when you acknowledge what you do not know. To successfully compete in this 21st-century global marketplace your skillset must be fresh, valuable, relevant and compelling. Remember you are always a work in progress. It is about disrupting your own operations and habits while auditing your life to find ways to improve and get 1% better every day. You must be your own disrupter and coach.

As life changes, so must your mind. If you do not manage your thoughts and allow repeated falsehoods to take hold, they become truths. Intellectual capital and living in a state of peace emotionally, physically, mentally and spiritually will always trump financial assets and gain. Wealth, luxury and fame cannot protect a person from despair, loneliness, depression, anxiety, and pain. You cannot heal what you do not acknowledge. What we suppress, we empower!

How to Use Discomfort to Improve Your Well-Being and Transform Your Life

By Teddy McDonald, Contributor

Have you ever had that inner voice inside nudge you to do something you knew was going to be beneficial, but also difficult? One of those things that is tough enough for you to choose not to do it and stay in your comfort zone? We all have. There is an opportunity to go through that difficulty and get to the other side. We know that if we were to take said action we would benefit, but sometimes something holds us back. That something is going through the temporary pain, frustration and difficulty, even though we know there are greener pastures on the other side.

Here are a few things you can do to help yourself push through the pain, get to the other side, improve your well being and thrive! It’s time to get out of our little box and create a life far beyond our wildest imaginations. Without the extra push, we stay stuck and we settle for less than our potential.

Exercise is the perfect example of how we give ourselves healthy stress to get stronger. As you see, many of the people in the US and around the world don’t like to exercise even though all the science shows that you will feel better, live longer, and be happier. What do we need, to be hit in the head?

Changing your diet or cutting out a crutch is another tough thing to do, but you know that you’ll be better once you do it. Too much caffeine, too much sugar, too much food in general, all can be harmful, but some people don’t want to go through the pain and discomfort of giving it up to get to the amazing feeling of strength and vibrancy.

I recommend starting with small difficulties to get used to being in a tough situation, this is what yoga is all about. We create a safe environment to challenge ourselves, our mind body system learns how to deal with difficulty, and it becomes easier and easier over time.

Here are a few other things you can do to get the ball rolling:

Meditation

Sit for just a short time. Of course, you have to do something that’s challenging for you, so if you’re used to meditating, find something different. When I started my meditation practice, I couldn’t sit still for longer than a few minutes. After pushing through the tough times, I’m able to sit comfortably for 20-30 minutes and I love it. I feel the benefits all day long from a great meditation.

Crucial Conversations

I’m sure there is someone in your life who you’ve been avoiding or a conversation you’ve yet to have for one reason or another. Why are you waiting? This shows up in relationships a lot and sometimes people stay in relationships too long. I know I used to, but now, thanks to my wife and our communication, we make it a practice to deal with things as they come up. It’s definitely made our relationship better.

Travel to New Places

I love to travel and get excited about visiting new places, but I know that’s not the case for many people. If you’re one of those people, make it a point to get out of your comfort zone. Even if it’s a different section of your own city. Make a choice to do something out of the ordinary and you’ll always find that you’ve grown as a human being.

Be By Yourself

I know I’m guilty of checking my phone when Lauren goes to the bathroom while we’re at dinner, are you? Don’t lie. See if you can avoid that next time. Just sit, like we used to do, be uncomfortable in your skin and see what happens. I bet you won’t regret it.

There are a multitude of things we can do to push ourselves in a healthy way. The way muscles stay strong is through use of the muscle. You push it, it recovers, you push it a little more. The same is true for our psyche. There is a great cartoon that shows two booths, one booth has a sign that says ‘Uncomfortable Truths’ and the other booth says ‘Pleasant Lies.’ Guess which one has the huge line in front of it? That’s right, most people want to be told pleasant lies over uncomfortable truths. Don’t be one of the sheep in this world, take the road less traveled, you won’t regret it. I’m always here to help you along the way if you need some!

Is Average Good Enough for You?

Kit Pharo – Pharo Cattle Company

As silly as it sounds, average is good enough for most cow-calf producers.   In agriculture, average is breakeven.   Below average producers are losing money.   The only way they can stay in business is to subsidize the farm or ranch with outside income.   Above average producers are profitable.   A few are extremely profitable.   They are profitable because they do things differently from status quo (average) producers.   They have a distinct competitive advantage.

Most PCC Customers are well above average.   Many have doubled or tripled their profits.   They are focused on production per acre – instead of production per cow (bragging rights).   They are using ultra-low-maintenance bulls – instead of the status quo, high-maintenance bulls everyone else is using.   They know stocking rate affects profitability, or lack thereof, more than anything else.

Ag economist Danny Klinefelter explains how you can get a competitive edge simply by rejecting the status quo.   That’s right… by rejecting the status quo!   Klinefelter says, “The only truly sustainable competitive advantage today is the ability to learn and adapt faster than your competition.”   Click on the link below to listen to what he has to say.

Reject the Status Quo

Following the crowd and doing what everyone else is doing is never the best way to manage a business.   In most cases, it is the absolute worst way to manage a business.   If you are part of the status quo herd, you will never be above average – and you will never have a competitive advantage.   Dare to be different.   Dare to be a Herd Quitter.

Quote Worth Re-Quoting –

“If you don’t have a competitive advantage, don’t try to compete.”   ~ Jack Welch

Learning in Tough Times

Learning in Tough Times

Posted August 23rd, 2009 — Filed in Bud’s Musings

If you are a person who likes to learn or needs to learn, these last two years should have been wonderful.  The next two years may be even better.  We can’t change the world but we can learn how to live and do business in it better.

We are going through a time period now that has a chance to educate a lot of people. Maybe that should be, a chance to relearn some things that have been forgotten or ignored. People go to a University and pay a lot of money for the possibility of learning something. Now we have a situation where very large to very small businesses also have the possibility to learn something. This may cost a lot more than going to the University but there is the potential to learn some things that will have a lot more value.

Some of our largest companies forgot or never knew the most basic things of good business practices.  They did things that never should have been done. Now they get to pay for the education.  Did they learn, or do they just get to pay for it?  We have many small businesses that did the same things, it just may not cost them as much.  The education might cost less but it could be just as valuable. Individuals also had a chance to get a good education with possibly very little cost.

Everyone should have learned something about debt or borrowing money. Most of the time the people that loan money expect it to be paid back and with something they call “interest” added on.  “It is easier to borrow money when prices are high than it is to pay it back when prices are low.” These are good things to know.

Something else that is good to know is that “When it is easy to borrow money to expand the business other people are also expanding.”  Another good thing to learn is “When things are good and everybody is expanding their businesses it is possible that there may be some over production.”  Here is another good lesson “Over producing tends to bring low prices and it may be hard to pay the debt off with low prices.”

Maybe when business is good we should save money instead of borrow more. Then when prices go down we would have money instead of owe money. When we decide to expand it should be with some of our money, maybe not all, but some.

Invest money in things you know something about or invest very little and then only money you already have. Buy things you have the money to pay for.  If you don’t have enough money to pay then buy less or smaller. To save money takes very little effort and you don’t have to spend money to save, it also can make money. Learn to save and how to make money not just how to spend. To make money takes effort and you may have to spend money to gain or hope to make money, just try to spend money that you have.

The large and small companies that had and are having financial problems had people that were well educated at our finest educational centers. They had all the newest equipment and technology  to work with, yet they had these problems. Most of their education or at least what they learned was how to spend money, when they should have been learning how to make and then save money.

This is what we should learn from this problem that “emotion is trying to make bigger than it is.”  Develop as much skill at your job or business as you can then learn how to make, save, and manage money, not just how to spend it. It’s not necessary to own half the world by the time you are 21 years old. Learn and really understand what you want to accomplish, then start doing things as properly as possible. Then you can really own what you have not just have payments to make on something that might be gone with the first little down turn in the economy.  Things are so good now that it is easy to get over extended.  Because of spending money that people didn’t have, they say things are bad. The only thing bad is the people who keep telling us how difficult things are.

When things are like this there is opportunity everywhere. If we lose money, a job, a business,  the knowledge we gained should have been worth more than the money, job, or business was worth. That will make it easier to get started and be more successful than before. Or we can learn nothing because of complaining and feeling sorry for ourselves. If we lose a business it must have had very little value or it could have been sold for a large amount and everything would still be alright. Sometimes to lose a business that has very little value can actually be a good thing, then we can start over and do things better and have a business that is worth a great deal. If we lose a job it is the same thing, we should have learned enough that a new and better job is easy to find.

Learn all you can, these next few years should be fun, just like the last fifty have been. After all, we get to decide how good or bad they are.  I’ve decided that they are good, that’s why I can        Smile and Mean it.

Ranchers get training for DIY range monitoring

A University of Idaho Extension program aims to empower those using rangeland to track its use.

Apr 04, 2019

Public rangelands are a great Western resource. Ranchers running cattle on those lands know they are the stewards of that ground, and federal land managers help track the land’s use. Those grazing allotments are monitored annually — and if overuse is found, it can limit a rancher’s ability to run the same number of cattle in that location.

Standing forage height is determined annually to help with erosion and plant growth, and land managers decide how long and how many cattle can be turned out on each pasture based on data collected. If overuse is found, limiting the duration and number of cattle on pastures helps grasses replenish, but this can also reduce ranch income. This switch from grazing lands to alternative feed can be costly.

But ranchers can monitor rangelands themselves. The process can be relatively simple, and it can help those using grazing lands better manage the ground. Shannon Williams, University of Idaho Extension educator, Lemhi County, has long offered rangeland monitoring workshops but has found adoption of the practices taught to be low.

She found that workshops held during the growing season — the best time for monitoring — had ranchers attending, but few were taking the next steps. She discovered it was due to the ranchers’ lack of time or comfort level in how to monitor the land properly.

Williams added: “For the majority of ranchers, a few have a plant background, but where they were really comfortable is the animal side of everything. We train them and expect them to go out and do it, but they need a little bit of help and encouragement.”

In 2016, Williams met with federal land managers from the Salmon-Challis National Forest and Salmon Bureau of Land Management to explore ways to help ranchers better monitor those grazing allotments. The group decided that photo monitoring would be the ideal method. Photos can establish long-term trends, are easy to take and are already being shot on allotments by federal land managers.

grid for rangeland monitoring
ACCURATE MEASUREMENT: This is a photo kit with a grid and instructions developed by the University of Idaho Extension, Lemhi County office. The kit can help growers do their own rangeland monitoring.

Show, don’t tell

Photo monitoring is a solid management approach to grazing allotment analysis; instead of just telling ranchers how to photo-monitor, however, Williams took an added step. She decided to show them with the implementation of a photo monitoring tutor program. That year, Williams secured funding and hired Tessa Shepard, a UI student studying rangeland ecology who received training in photo monitoring.

The next step was to assemble a photo monitoring kit: “I didn’t want one of the excuses for the ranchers to not monitor to be that they didn’t have the equipment,” Williams said. She noted they needed a fence post, a photo frame and a book with some common plant pictures. Williams and Shepard built a photo frame with a bag to hold the hardware, so all ranchers had their own kits. The idea was to get those ranchers comfortable enough to go out and monitor for themselves.

Participants in the program, which included Shepard traveling to ranches and helping demonstrate monitoring, also gave UI Extension permission to access the photo monitoring data for their grazing allotments that was collected by federal land managers. Shepard scheduled time to visit monitoring sites with the ranches and offer help with GPS on how to find the correct sites. At that point, she showed ranchers how to take photos with all the required elements present; and how to complete a photo board, fill out the data sheet and build notebooks for housing the data.

Ranchers can’t always be on hand when federal land managers show up, but Shepard was able to set up her visits when ranchers were available. That flexibility allowed more ranchers to become familiar with the process.

The photo monitoring process continued in 2017 with a second intern. “The interns were the nudge [ranchers] needed to go out and do it,” Williams said of the do-it-yourself photo monitoring. “It was one-on-one, it was their range — so it was important to them.” And it continued in 2018 as well.

Source: University of Idaho. The source is solely responsible for the information provided and is wholly owned by the source. Informa Business Media and all its subsidiaries are not responsible for any of the content contained in this information asset.

Overgrazing is a matter of timing

Grazing with Steve Kenyon