Notes

How to prepare for a marathon

Fri, 26 Jun 2026 00:00:00 GMT

“The work is behind the scene. Competition is the easy part.” — Usain Bolt ¹

“The best pace is a suicide pace, and today looks like a good day to die.” — Steven Prefontaine

Principles

Train smarter, not harder. Start cautiously, finish strong.
專心訓練、放心比賽、用心生活
練習時斤斤計較，比賽時忘掉所有
Take easy days easy. Take hard days hard. Don’t race your workouts.
- If you want to run faster, run slower.
- Most people run their easy days too hard and their hard days too easy.
- Run your easy runs easier so you can run your hard runs harder. If you find yourself wanting to run your easy runs harder, you probably aren’t doing your hard runs hard enough. And easy days are rest days if you do them easy enough.
- See: Be Aware of the Gray Zone Where Junk Miles Live

A rising heart rate means you need more easy miles. Easy runs build aerobic fitness (續航力：讓你在相同配速下心率更低、更持久). A fitter heart pumps more blood per beat.

If you run your recovery/easy days properly, you can continue training without any full rest days. However, it’s important to build up gradually, and I recommend including a de-load week every third or fourth week, depending on how you feel at the end of a week.
1. Reduce Weekly Mileage: Cut your total running distance by 20–40% compared to your peak training weeks.
2. Lower Intensity: Avoid hard workouts (e.g., intervals, tempo runs). Focus on easy-paced runs.
3. Maintain Frequency: Keep your usual number of running days, but make each run shorter and easier.
4. Prioritize Recovery: Get extra sleep, hydrate well, and pay attention to nutrition.
5. Listen to Your Body: If you still feel fatigued, don’t hesitate to reduce volume further or add cross-training/an extra rest day.
There’s a biomechanical reason to schedule a de-load week every 3–4 weeks: bone healing. After you increase your training load, your bones temporarily become weaker as old, damaged tissue is broken down to make space for new growth. It takes a few weeks for new bone cells to rebuild and strengthen the tissue. Around the 3–4 week mark, there’s a window where your bones are actually weaker than when you started—resorption has occurred, but new bone formation isn’t complete yet. A de-load week helps reduce injury risk during this vulnerable period.
Think of your body like a sponge. Every session and every week adds a bit of water to the sponge—that’s your training load. Eventually, the sponge becomes saturated and can’t take on any more water. A de-load week is like squeezing out some water so the sponge can absorb more again. This reset allows you to continue making progress without risking burnout or injury.
The fitness level of a human body in training can be broken down into four periods: initial fitness, training, recovery, and supercompensation. During the initial fitness period, the target of the training has a base level of fitness. Upon entering the training period, the target’s level of fitness decreases. After the training period, the body enters the recovery period, during which the level of fitness increases back to the initial fitness level.

Because the human body is an adaptable organism, it will feel the need to adapt itself to a higher level of fitness in anticipation of the next training session. Accordingly, the increase in fitness following a training session does not stop at the initial fitness level. Instead, the body enters a period of supercompensation during which fitness surpasses the initial fitness level. If there are no further workouts, this fitness level will slowly decline back towards the initial fitness level (shown by the last time sector in the graph).

If the next workout takes place during the recovery period, overtraining may occur. If the next workout takes place during the supercompensation period, the body will advance to a higher level of fitness. If the next workout takes place after the supercompensation period, the body will remain at its base level.
Wrap up your keys for running
跑步前確實做好熱身動作 (彈性練習): (1) 墊腳尖 (2) 原地踮腳跳 (3) 原地單腳跳 (三下為一拍)
跑步前做「登階跳」: (1) 跳的時候，下面那隻腳不發力 (2) 雙手幫忙擺臂，帶動身體的重心轉換 → 抓準發力的時間點，讓跑步動作更有效率、更協調
Shin Training
跑步該如何呼吸？（波爾效應）
跑步經濟性（Running Economy）
跑步動態數據（Running Dynamics）
- 觸地時間
- 垂直振幅
  - Patrick Smyth 平均 8.1cm
  - I think vertical ratio is the better metric. It’s vertical oscillation normalized with the stride length. Basically, a low vertical ratio number indicates a small cost for a large benefit. The lower the vertical ratio, the more efficient your running. Meaning that you’re not bouncing excessively and the additional energy is going into forward motion.
「跑量」才是馬拉松訓練中最關鍵的元素！
- Any training technique is second order to the weekly volume.
- Rather than “run slow to run fast,” the better principle is: if you want to get faster, run more — and to run more without overdoing it, you have to run slower.
Marathon Training Methods
- Hansons
- Pfitz’s 18/55 or 18/70
  
  18-week training cycle, peaking at 55/70 mpw
- Jack Daniels 2Q
Pfitz tends to utilize a more ‘classic’ periodization protocol (extending duration, then running faster) while Hansons are a closer to a ‘reverse’ periodization protocol (starting with faster running and extending duration). Either way is good, it’s mostly about what you can tolerate and what will lead to the most consistent running.

	漢森	Pfitzinger
核心理念	累積疲勞（Cumulative Fatigue）	超補償（Supercompensation）
長跑哲學	練到剛好就好（peak 26K）	練到超過比賽距離（peak 32-37K）
訓練感	對上腳時你一直是疲憊的	每次關鍵課表前應該是恢復好的

	漢森	Pfitz
最長距離	26 km（16 miles）	32-37 km（20-23 miles）
頻率	平日也有強度，長距離只是其中一環	長距離是每週的 C 位
配速	大量 M-pace 混入	大部分輕鬆跑，末期可混 M-pace

📊 關鍵課表比較

https://www.reddit.com/r/AdvancedRunning/wiki/workoutoftheweek/
Tempo Run: at a “Comfortably Uncomfortable/Hard” pace
The Fartlek Workout
- In Swedish, “fartlek” means “speed play.”
- The core idea is to incorporate interval training in a flexible, unstructured way.
- As you run, pick random landmarks and vary your speed between them—run faster when you feel strong, slow down when you need to recover. Repeat this process throughout your run. This creates a workout with varying paces and distances.
- 【比較】
  - In interval training, the brain tells the body what to do. You consciously manage your pace, rest, and effort, following a structured plan.
  - In fartlek sessions, the body tells the brain what to do. Instead of sticking to a rigid structure, you let your body guide the workout. You speed up or slow down based on your energy, the terrain, or even your mood.
  - In short: interval training is about mental discipline and control, while fartlek running is about body awareness and responsiveness. Both approaches develop different aspects of the runner’s mind-body connection.
亞索 800（Yasso 800s）是一種經典的馬拉松訓練與預測方法，由 Bart Yasso 發明。核心內容是進行 10 趟 800 公尺的快速間歇跑，休息時間與快跑時間相同（例如：800m 跑 3 分 30 秒，休息 3 分 30 秒）。其理論認為，若能順利完成 10 趟，800 公尺的時間（分：秒）便對應馬拉松的完賽時間（時：分），如 3 分 30 秒對應 3 小時 30 分的潛力。
- 前 50 公尺刻意放慢，後 200 公尺加速。
Pose（關鍵姿勢）、Fall（收腿, 向前落下）、Pull（推蹬, 向上拉提）
- 專注於上拉「腳掌」（而非「大腿」或「膝蓋」），拉起後立即放鬆，讓它自然上拋、自然落下。
- 不需刻意跨大步：重心落在臀部「正下方」，而非「前方」。
- 無為而無不為：像原地跑一樣向前跑！
- Avoid bouncing up & down (Minimize vertical oscillation)
- Increase steps per minute (cadence)
完美跑姿（Running Form）
- 目視前方
- 抬起胸膛，避免聳肩
- 身體微微前傾
- ⭐️ 前不露肘、後不露手
- 雙手輕握
- 腹式呼吸
- 臀部、大腿出力，保持小腿、腳踝與膝蓋放鬆
- ⭐️ 中足、前腳掌外側/前緣著地
- 想像在身體前方處，把腳趾頭插進地裡
- 腳掌落地時與地面平行，腳背不向下施壓
送髖奧義/技術
意象訓練：在準備過程中，不斷地想像自己衝過終點線的那一刻。
心無旁鶩，專注在自己身上：
- 起跑後，如果因為別的對手追上自己就急著加速，自己的力量就會急遽減少。基本上我只會專注在自己的節奏上，不去思考其他事情。
- 馬拉松的關鍵在於不被周遭的人影響，專注在自己的節奏上，並且耐心等待。
最高強的跑法是讓身體「下意識自然地律動」，要練習跑步時不思考跑步，從而達至最省力的情況。
能夠毫不妥協完成練習並站在起跑線上，本身就已經是一種勝利、很有成就感的事了。
Kipchoge trains in the Kenyan Highlands of Kaptagat, at an altitude of 2,500 meters above sea level. Training at high altitude makes every workout more demanding—your heart rate and breathing quicken as your body adapts to the thinner air. Over time, you produce more red blood cells, which boosts your body’s ability to carry oxygen. This adaptation gives your muscles a natural advantage when you race at lower altitudes.
兩大原則：
- 訓練不足 > 訓練過度
- 如果表現越來越差，肯定是過度訓練。
RPE (= Rate of Perceived Exertion) should be the primary measure—everything produced by your watch is secondary feedback.
Pacing Strategies
- 緩緩加速（負分段）是最理想的，或至少全程保持一樣的配速（和跑姿！）。²
  
  前面有多囂張，後面就有多落魄。
  
  Marathons are 10ks with a 20 mile warm up.
- 最後 12 公里，拆成 5/4/3
- 最後 10 公里
  - Break it into familiar workouts: After miles of hard training, you have a mental library of difficult efforts you’ve already completed. When the last 10K feels enormous, break it into something familiar. “I’ve done a 2 × 3 mile tempo run. I just need to run this the same way.” Framing the remaining distance as a workout you’ve already finished is far more manageable than thinking “I still have 6 miles left.”
  - Use confident self-talk: Your brain responds to what you tell it. Every time you feel the pace slip or your focus drift, repeat a short affirmation: “I am strong. I’m running great. I prepared for this.” It sounds simple because it is simple. Research on athletic performance consistently shows that positive self-talk improves endurance performance at the end of hard efforts. Use it.
  - Check your form, not your watch: When your pace starts to slip in the final miles, don’t fixate on the number. Instead, run a quick mental form check: head up and level, shoulders relaxed, arms swinging forward and back (not crossing the body), powerful knee drive, controlled foot strike. Correcting your form when tired is often enough to bring your pace back without trying to consciously force a faster speed.
  - Count down in minutes, not miles: At mile 24, a mile feels like a long way. Two minutes feels like almost nothing. If you’re running 9-minute pace, mile 25 is 9 minutes away. Mile 26 is 18 minutes away. The finish is roughly 21 minutes away. Breaking the remaining distance into time rather than distance makes an enormous psychological difference in the final stretch. You’ve done hundreds of 9-minute runs in training. You can do three more.
- Half marathon checkpoint: At 13.1 miles, check your elapsed time against your calculator’s target. If you’re more than 30 seconds ahead, you’ve been running too fast and need to pull back immediately. If you’re within 30 seconds either way, you’re executing perfectly.
- The proper strategy is to target a pace 5 to 10 seconds per mile slower than your goal pace for the first three or four miles. It will feel painfully/absurdly slow. It’s the right call. Just trust your splits.
- The payoff: Runners who execute a negative split race pass people in the final miles. They don’t get passed. That sensation — moving through a field of people who went out too fast — is one of the best feelings in marathon running.
賽前約一週安排 Big/Hero Day 作為模擬考，然後全休 6 天。
賽前三天開始做 What Happened When One Runner Tried a 1-Month Walking Challenge，要吃到體重公斤數的「八倍」公克數。

How to Measure Your Max HR

is almost unaffected by training, but primarily determined by genetics and age.

Use a high-quality chest strap or armband heart rate monitor (HRM) for best results. Wrist-based optical sensors are not reliable for rapid heart rate changes.

1. Field Test (Most Accurate)

Warm Up: 15–20 minutes, including some higher paces and strides, on a flat surface.
Hill Sprints:
- Find a steep hill (15–25 seconds to climb).
- Do 4–5 reps: start at a moderate pace, accelerate in the second half, and sprint hard in the last third.
- On your final rep, sprint all out until exhaustion. The highest heart rate you reach is close to your max HR.

2. Calculation Methods (Less Accurate)

Traditional Formula: Max HR = 220 - age
More Accurate Formula: Max HR = 211 - (0.64 × age) = 207 - (age x 0.7)

Joe Friel’s Lactate Threshold Heart Rate (LTHR) Field Test

is affected by training.

is a 30-minute solo time trial designed to accurately determine training zones without lab equipment.

Preparation: Best done during Base or Build training periods. Use a chest-strap heart rate monitor for accuracy.
Location: A flat, consistent, uninterrupted course (no stoplights).
Warm-up: 15–20 minutes easy, including some high-intensity strides to prepare the body.
The Test: Start your watch. Run/cycle at the highest consistent pace you can sustain for 30 minutes (not a sprint, but a hard, steady effort).
The Lapper: At exactly 10 minutes into the test, press the lap button on your device.
Cool-down: 10–15 minutes easy riding or jogging.
Result: Look at the average heart rate for the last 20-minute lap. This is your estimated LTHR.

The Cooper Test

is a 12-minute cardiovascular endurance test designed by Dr. Kenneth H. Cooper in 1968 to measure maximal oxygen uptake.

Participants run or walk as far as possible in 12 minutes, typically on a 400m track. It is used to assess fitness levels based on age and gender.

Preparation: Warm up with 15–20 minutes of light jogging and stretching.
Procedure: Run or walk at a steady, maximum pace for 12 minutes.
Measurement: Measure the total distance covered (in meters or miles).
Requirements: A stopwatch and a measured, flat surface.

The 4x4 Norwegian Method for VO2max session

is a highly effective, time-efficient workout designed to maximize aerobic capacity.

Structure: 4-minute work interval, followed by 3-minute active recovery (light jogging/pedaling). Repeat 4 times.
Intensity: Aim for 85–95% of maximum heart rate (effort 8/10 or “comfortably hard”).
Goal: The goal is to maximize the time spent at or near your VO2max (maximum oxygen consumption).
Application: Ideal for running, cycling, rowing, or ski erg, and is often used to boost fitness in just 30–40 minutes.
Progression: It is crucial to perform a proper warm-up (e.g., 10 minutes) before starting the first 4-minute interval.

Norwegian Singles

Goal-Pace Workout

Remember the joke about the tourist asking a native New Yorker how to get to Carnegie Hall? “Practice, practice, practice” is the smart-aleck reply. That answer, modified for runners, could be given to anyone who asks how to race faster. “Practice race pace, practice race pace, practice race pace!”

At the start of your training, replace a weekly tempo run with 5 miles at your goal marathon pace (GMP). Do this workout early in the week, and add one mile every week. Once you reach 10 miles, move the GMP run to every other weekend, alternating it with your slower-paced long run. Then build the GMP run to no more than 15 miles.

Long Run Workouts

不應超過週跑量的 25–30%

Optimal Duration: The greatest aerobic benefits from long runs occur between 60 and 120 minutes. Beyond 2 hours, the additional gains decrease, and after 2.5 to 3 hours, the risk of injury and excessive fatigue rises significantly.
Risk Management: Running longer than 2.5 hours increases your risk of overuse injuries, poor recovery, and diminishing returns in fitness. For most runners, capping the long run at 3 hours is a smart, sustainable approach.
Progress Over Time: As you gain experience and build fitness over months and years, you’ll be able to cover more distance within the same time cap, while keeping your effort below critical thresholds. This long-term consistency is more valuable than pushing for extra mileage in a single session.
Practical Advice: Focus on quality and consistency. Prioritize staying healthy and finishing your long runs feeling strong, rather than exhausted. This sets you up for better training and race performance in the long run.

全馬主要靠 threshold（閾值）和 volume（跑量），VO₂max 是「拉高天花板用的」（bonus）。

Zone 2 決定你能用這個速度撐多久（油耗效率），VO2 Max 決定你的速度天花板在哪裡（油箱容量）。

Medals are won in training. Tournaments are where you pick them up. ↩
跑全馬好比將一杯盛滿的水緩緩倒至見底 — 最好的狀態是抵達終點時水恰好倒完。 ↩

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Working Memory

Fri, 26 Jun 2026 00:00:00 GMT

Working memory is one’s ability to keep specific information for immediate use, like a little sticky note in the brain.

Working memory is the brain’s workspace—a temporary holding area where we manipulate information to make decisions, solve problems, and understand language.

Working memory refers to the ability to hold information in mind and manipulate it to guide behavior, making it central to human cognition.

Working memory is a special category of memory differing from long-term and short-term memory. Unlike long-term memory, which stores information for future recall, working memory intentionally discards information once it’s no longer needed.

The distinction between working memory and short-term memory is that working memory involves the manipulation of information, not just passive storage.

Memory Type	Analogy	Characteristics
Working Memory	RAM (Random-Access Memory)	Temporary storage, requires active focus to retain information (“volatile memory”). Used for immediate tasks and processing.
Short-Term Memory	Combination of RAM & Cache	Holds information briefly (seconds to minutes). ¹ Data is easily lost without rehearsal or attention.
Long-Term Memory	ROM (Read-Only Memory)	Permanent storage (“non-volatile memory”). Retains information over extended periods, even without active use.

Working memory works best when you are fully focused.

For example, if I say, “Remember these numbers: 3, 5, 7,” your working memory holds those numbers while you think about them. But if you get distracted, like if someone starts talking to you about your favorite cartoon, you might forget those numbers.

Working memory is crucial for sequencing daily activities, allowing individuals to remember and process information. Your working memory capacity is important to your ability to task-switch when necessary to move throughout your day in a productive, focused way. Its impairment can lead to significant life challenges.

Solving puzzles: You keep the steps in your head while you figure out the next move.
Remembering telephone numbers: Let’s say someone tells you their phone number: 4-2-3-7-6-8-5. Your working memory is like a little helper holding those numbers in your head while you get your phone. You might repeat the numbers to yourself—4-2-3, 7-6-8-5—over and over so you don’t forget them before typing.

Working memory is closely ties to tied to attention.

Attention determines what enters working memory, and working memory determines what we can consciously process.

Working memory capacity/span correlates to the dopamine levels in the prefrontal cortex. The relationship between working memory and dopamine follows an inverted U-shaped function.

Higher dopamine correlates with better working memory, while lower dopamine correlates with lower working memory.
Dopamine plays a crucial role in task switching and eliminating distractions in working memory

Tools to increase dopamine levels and potentially improve working memory performance:

NSDR or Yoga Nidra (瑜伽睡眠)
Deliberate cold exposure, such as cold showers or plunges, 30–60 minutes before engaging in a task
Listening to 40-Hz binaural beats

Several studies (Beauchene et al. 2016) (Engelbregt et al. 2021) show increases in working memory performance when listeners use binaural beats while doing mental tasks.
Supplementing with L-tyrosine

The Multi-Component Model of Working Memory

The most influential framework for understanding working memory is Baddeley’s multi-component model, which breaks working memory into several specialized subsystems:

Component	Function	Analogy
Central Executive	Directs attention, coordinates subsystems, manages task switching	The conductor of an orchestra
Phonological Loop	Holds and manipulates verbal and auditory information (speech, numbers, words)	A voice echoing in your head
Visuospatial Sketchpad	Holds and manipulates visual and spatial information (images, layouts, movement)	A mental whiteboard for drawing
Episodic Buffer	Integrates information across subsystems and links to long-term memory	A temporary mixing board

Working Memory Capacity Limits

George Miller’s 1956 paper, “The Magical Number Seven, Plus or Minus Two,” famously proposed that short-term memory could hold roughly 7 items.

However, more recent research by Nelson Cowan suggests the true capacity of working memory is closer to 3–5 chunks of information for most adults, especially when manipulating rather than merely holding information.

Chunking is the key strategy for working around this limit. By grouping individual items into meaningful units—grouping digits of a phone number (4-2-3, 7-6-8-5) or remembering a grocery list by category (produce, dairy, grains)—you effectively compress information into fewer, denser chunks.

Working Memory and Cognitive Load

Working memory capacity is the bottleneck through which all conscious learning must pass. Cognitive Load Theory (Sweller, 1988) identifies three types of cognitive load that compete for working memory resources:

Load Type	Definition	Example
Intrinsic Load	Inherent complexity of the material itself	Solving a multi-step math problem
Extraneous Load	Unnecessary cognitive demands from poor presentation	Searching for a button in a cluttered interface
Germane Load	Productive effort devoted to learning and schema construction	Connecting a new concept to existing knowledge

To maximize learning and performance, reduce extraneous load (clean up your environment and tools), manage intrinsic load (break complex tasks into smaller steps), and allocate freed-up working memory to germane processing (deep understanding).

While raw capacity declines over time, compensatory strategies (chunking, external notes, routines) can maintain high performance. The practice of maintaining a second brain is itself a working memory augmentation strategy.

The best-supported strategy is not training working memory in isolation, but rather reducing unnecessary demands on it—through externalizing information (notes, checklists), building habits and routines, and protecting focused attention.

A note is not a memory aid—it is a thinking tool. By writing things down, you free your working memory to think, not just hold.

The number of objects an average human can hold in short-term memory is 7 ± 2. ↩

Beauchene, Christine, Nicole Abaid, Rosalyn Moran, Rachel A. Diana, and Alexander Leonessa. 2016. “The Effect of Binaural Beats on Visuospatial Working Memory and Cortical Connectivity.” Edited by Manuel S. Malmierca. PLOS ONE 11 (11): e0166630. https://doi.org/10.1371/journal.pone.0166630. ↩

Engelbregt, Hessel, Marinda Barmentlo, Daniel Keeser, Oliver Pogarell, and Jan Berend Deijen. 2021. “Effects of Binaural and Monaural Beat Stimulation on Attention and EEG.” Experimental Brain Research 239 (9): 2781–91. https://doi.org/10.1007/s00221-021-06155-z. ↩

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Anger

Thu, 25 Jun 2026 00:00:00 GMT

“Anger is an acid that can do more harm to the vessel in which it is stored than to anything on which it is poured.” — Mark Twain

“Anger always outlasts hurt. Best to take the opposite course.” — Seneca

“Anger is a contract you make with yourself to be in physical and mental and emotional turmoil until reality changes.” — Naval Ravikant

“Anger is like an oven; heat without light. Forgiveness is like the moon; light without heat.” — James Clear

“At the core of all anger is a need that is not being fulfilled.” — Marshall B. Rosenberg, Nonviolent Communication: A Language of Life

“To be angry is to revenge the faults of others on ourselves.” — Alexander Pope

“Any person capable of angering you becomes your master. They can anger you only when you permit yourself to be disturbed by them.” — Epictetus

“Holding onto anger is like drinking poison and expecting the other person to die.” — Buddha ¹

“A man is about as big as the things that make him angry.” — Winston Churchill

“He who angers you conquers you.” — Elizabeth Kenny ²

“A quick temper will make a fool of you soon enough.” — Bruce Lee

The strongest among you is the one who controls his anger.

“Anger is not the proper response to anger. When you see someone angry you are seeing their pain. Compassion is the proper response to anger.” — Kevin Kelly, Excellent Advice for Living: Wisdom I Wish I’d Known Earlier

Beneath anger there’s always fear.

Anger is what fear and pain look like when they show themselves in public.

It’s okay to be sad, disappointed, or get lost, but don’t be angry. Anger is never the answer.

“For every minute you are angry you lose sixty seconds of happiness.” — Ralph Waldo Emerson

每生氣一分鐘，就會少 60 秒的快樂。

“Strong, negative emotions (fear, anger, anxiety, hopelessness) tend to narrow our minds—it’s as though our peripheral vision has been cut off because we’re so focused on the peril that’s front and center.” — Marc Brackett, Permission to Feel: The Power of Emotional Intelligence to Achieve Well-Being and Success

避免既狹隘又封閉の「熱」情緒處理（Hot Emotional Processing）。發火/憤怒/生氣時不講話/決策，人在這種情況下會自動降智、變笨、腦殘。

Everyone has an emotional blind spot when they fight.
Speak when you’re angry and you’ll make the best speech you’ll ever regret.
The greatest remedy for anger is delay. When you are angry, try your best to go to sleep, it keeps you away from speaking and thinking.
Pause before insulting or attacking others instead of reacting in the heat of the moment.

沈默是反擊無恥的無聲風暴，憤怒是抗擊外辱的有效自殘。

“Resentment or grudges do no harm to the person against whom you hold these feelings but every day and every night of your life, they are eating at you.” — Norman Vincent Peale

Before you embark on a journey of revenge, dig two graves.

攻乎異端，斯害己也。 —《論語・為政》

“The best revenge is not to be like your enemy.” — (Aurel and Clay 2006)

“To refrain from imitation is the best revenge.” — (Aurel and Clay 2006)

儒家

以德報怨：以德行應對怨恨

以直報怨，以德報德。 —《論語・憲問》
慎怒、克己：避免因情緒害己

小不忍，則亂大謀。 —《論語・衛靈公》

Anger is a cover of pain. When our boundaries are crossed, it’s more effective to express our pain rather than anger. Anger is a secondary emotion triggered by pain when it exceeds what we can tolerate, signaling a boundary violation. Instead of reacting with anger, we should communicate our feelings non-accusatorily 3, leading to better understanding and response. For example, saying, “I wanted to talk about a boundary that was crossed and how it made me feel. If you’re open to it, I’d appreciate a different approach in the future.” This approach fosters openness and avoids defensiveness.

The story of the Buddha and the Angry Man

One day, the Buddha was walking through a village when a young man approached and began yelling at him.

“You are a fake! How can you claim to have wisdom to teach others? You know nothing!”

The Buddha paused and smiled at the young man, which further angered him.

“What do you have to say to me? I attack you and you just smile?”

The Buddha replied: “If you buy a gift for someone and that person doesn’t accept it, to whom does the gift belong?”

The young man, agitated, replied that the gift would still belong to him, because he was the one who had bought it.

The Buddha nodded: “The same applies to your anger. If you come to me with anger, but I choose not to accept it, the anger still belongs to you. You are the only one who is moved by it.”

Choose your response

Forgive and forget. Not for them, but for you. ↩
Everything that irritates us about others can lead us to an understanding of ourselves. ↩
accusatory: suggesting that you think someone has done something bad. ↩

Aurel, Mark, and Diskin Clay. 2006. Meditations. Translated by Martin Hammond. Penguin Classics. London New York Toronto: Penguin Books. ↩¹ ↩²

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Control the controllable

Thu, 25 Jun 2026 00:00:00 GMT

“The more we value things outside our control, the less control we have.” — Epictetus

“People think they can’t change themselves, but they can. People think they can change others, but they can’t.” — Naval Ravikant

“Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don’t.” — Steve Maraboli

“If we are all going to be destroyed by an atomic bomb, let that bomb when it comes find us doing sensible and human things-praying, working, teaching, reading, listening to music, bathing the children, playing tennis, chatting to our friends over a pint and a game of darts—not huddled together like frightened sheep and thinking about bombs. They may break our bodies (a microbe can do that) but they need not dominate our minds.” — C.S. Lewis

“You can’t change the direction of the wind, but you can adjust your sails to always reach your destination.” — Jimmy Dean

“It’s like singing on a boat during a terrible storm at sea. You can’t stop the raging storm, but singing can change the hearts and spirits of the people who are together on that ship.” — Anne Lamott

課題分離（by 阿德勒）

The Dichotomy of Control

Things we can control
Things we cannot control

The Trichotomy of Control

Things you have complete control over
Things you have partial control over
Things you have no control over

Asking “what-if?” about your past is a waste of time; asking “what-if?” about your future is tremendously productive.

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Dispel your narratives

Thu, 25 Jun 2026 00:00:00 GMT

“Accept the things to which fate binds you, and love the people with whom fate brings you together, but do so with all your heart.” — Marcus Aurelius

“Wisdom accepts that all things have two sides.” — Carl Jung

“I never ask if “I like it” or “I don’t like it.” I think “this is what it is” or “this is what it isn’t.” — Richard Feynman

“You never know what will be the consequence of the misfortune; or, you never know what will be the consequences of good fortune.” — Alan Watts

“Reality is neutral. Reality has no judgments. To a tree, there is no concept of right or wrong, good or bad.” — Naval Ravikant

至人之用心若鏡，不將不迎，應而不藏，故能勝物而不傷。¹ —《莊子 · 內篇 · 應帝王》

The perfect man employs his mind as a mirror; it grasps nothing, it refuses nothing. It receives but does not keep.

Things are rarely as wonderful as you imagine, nor as terrible as you fear.

It’s easy to label things as “good” or “bad” in the moment, but the truth is, we rarely know how things will play out in the long run.

The wisest among us allow events to exist without applying a narrative layer. They let the space for the events to just exist, to be neither good nor bad—to just be, rather than place judgment on each reality—whether something is “good” or “bad”.

The ability to observe without evaluating is the highest form of intelligence. — Like children, their life goes without saying: whether it is good or bad makes no difference. This is because children don’t see the world, don’t observe the world, don’t contemplate the world, but are so deeply immersed in the world that they don’t distinguish between it and their own selves.

我是來理解這個世界，而不是來評斷這個世界的。

“Looking at beauty in the world, is the first step of purifying the mind.” — Amit Ray

Finding the beauty in the thing that already exists without needing to alter it is the next step.

接受這個世界自然運行的樣貌：當你因為外在事物而痛苦，折磨你的並非事物本身，而是你對事物的評價。其實，你是有能力立刻拋開這些評價的。訓練自己面對事物時，內心不產生意見、靈魂不為之躁動，都是我們能力所及的事；因為，事物天生並不具備讓我們產生意見的能力。

拋棄對每一件事物「正面或負面」的評價，接受他們的本質，就像樂曲裡的「高音或低音」— 沒有絕對的「對或錯」、「好或壞」。

Choiceless/Non-judgmental Awareness

See things objectively. See things the way they truly are, not the way you wish they were, and be in harmony with those things.

Don’t rush to label events as “good” or “bad.”

Life unfolds in ways you can’t predict.

The Chinese Farmer

From Binary Thinking to Full-Spectrum Thinking

Amor Fati

境界最高的人，其心思如同明鏡般純粹，對事物的來去順其自然，客觀反映卻不留執念，因此能從容應對萬事萬物而不受傷害。 ↩

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Do great work

Thu, 25 Jun 2026 00:00:00 GMT

“To be great is to be misunderstood.” — Ralph Waldo Emerson

“To accomplish great things, we must not only act, but also dream, not only plan, but also believe.” — Anatole France

“The only way to do great work is to love what you do.” — Steve Jobs ¹ ²

“Quality is more important than quantity. One home run is better than two doubles.” — Steve Jobs

“Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work. And the only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle. […] You’ve got to find what you love.” — Steve Jobs

“To seek greatness is the only righteous vengeance.” — Criss Jami

“If one is a master of one thing and understands one thing well, one has at the same time, insight into and understanding of many things.” — Vincent Van Gogh

“Being realistic is the most common path to mediocrity.” — Will Smith

“Mastery is not a function of genius or talent, it is a function of time and intense focus applied to a particular field of knowledge.” — Robert Greene

“To make something good, just do it. To make something great, just redo it, redo it, redo it. The secret to making fine things is in remaking them.” — Kevin Kelly, Excellent Advice for Living: Wisdom I Wish I’d Known Earlier

“Champions aren’t made in the gyms. Champions are made from something they have deep inside them—a desire, a dream, a vision.” — Muhammad Ali

“People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents.” — Andrew Carnegie

“How To Do Great Work” by Paul Graham

“Here’s how to live: Master something.” by Derek Sivers

Pick one thing and spend the rest of your life getting deeper into it. Mastery is the best goal because the rich can’t buy it, the impatient can’t rush it, the privileged can’t inherit it, and nobody can steal it. You can only earn it through hard work. Mastery is the ultimate status.

Practice Surface Area perfectly explains why some people seem to level up constantly, while the rest of us wait for the “right time” to practice.

The difference between being good and being great isn’t talent or formal training—it’s the invisible practice that happens as you live your life. Every idle moment becomes a rep. ³

Those who reach the absolute pinnacle of their craft share a unique trait: they’ve dissolved the boundary between “practice” and “life.” They’re not working harder; they’ve just made it impossible to stop working. There’s no “off” time; instead, they channel their curiosity into whatever they’re doing.

Once you see it this way, your “working hours” multiply without burning you out—because you’re no longer switching contexts. You become the practice.

“A Stroke of Genius: Striving for Greatness in All You Do” by Richard Hamming ⁴ ⁵

If you are to do important work then you must work on the right problem at the right time and in the right way. Without any one of the three, you may do good work but you will almost certainly miss real greatness. […] The first person to produce definitive results generally gets all the credit. Those who come in second are soon forgotten. Thus working on the problem at the right time is essential. […] Hard work is a trait that most great scientists have. Edison said that genius was 99% perspiration and 1% inspiration. Newton said that if others would work as hard as he did then they would get similar results. Hard work is necessary but it is not sufficient. Most people do not work as hard as they easily could. However, many who do work hard — work on the wrong problem, at the wrong time, in the wrong way, and have very little to show for it.

Some people work with their doors open in clear view of those who pass by, while others carefully protect themselves from interruptions. Those with the door open get less work done each day, but those with their door closed tend not know what to work on, nor are they apt to hear the clues to the missing piece to one of their “list” problems. I cannot prove that the open door produces the open mind, or the other way around. I only can observe the correlation. I suspect that each reinforces the other, that an open door will more likely lead you and important problems than will a closed door.

Personal Traits: Energetic (coupled with emotional commitment), Courage (Without courage you are unlikely to attack important problems with any persistence, and hence not likely to do important things. Courage brings self-confidence, an essential feature of doing difficult things.), the ability to tolerate ambiguity (If you believe too much then you are not likely to find the essentially new view that transforms a field, and if you doubt too much you will not be able to do much at all. It is a fine balance between believing what you learn and at the same time doubting things.)

The particular vision you have is less important than just having one - there are many paths to success. Therefore, it is wise to have a vision of what you may become, of where you want to go, as well as how to get there. No vision, not much chance of doing great work; with a vision you have a good chance.

Too many scientists think that this is beneath them, that the world is waiting for their great results. In truth, the other researchers are busy with their own work. You must present your results so that they will stop their own work and listen to you. Presentation comes in three forms: published papers, prepared talks, and impromptu situations. You must master all three forms.

Lots of good work has been lost because of poor presentation only to be rediscovered later by others. There is a real danger that you will not get credit for what you have done. I know of all too many times when the discoverer could not be bothered to present things clearly, and hence his or her work was of no importance to society.

It is in the struggle and not the success that the real gain appears. In striving to do great things, you change yourself into a better person, so they claim. The actual success is of less importance.

= 做出偉大的成就

庖丁解牛

出自《莊子 · 養生主》，講述一位名「丁」的廚師為梁惠王宰牛，技術達到出神入化的境界。其核心在於「依乎天理」、「因其固然」，順應牛體自然的筋骨縫隙運刀，故能遊刃有餘。此喻指對事物規律瞭解透澈，做事能得心應手，運用自如。

The butcher’s knife remains sharp after nineteen years because he cuts through the natural spaces between bones, never forcing it against resistance. This is a profound metaphor for navigating life:

Study the structure — Before acting, understand the terrain deeply.
Find the gaps — Every situation has paths of least resistance. Seek them.
Don’t force — Resistance is a signal, not an obstacle to be crushed.

The three most powerful motives are curiosity, delight, and the desire to do something impressive (obsession). Sometimes they converge, and that combination is the most powerful of all.

Cultivating infinite devotion with internal drive is the prerequisite for becoming great in any field.

If it’s worth doing, it’s worth doing very well.

—

精進/偉大/專家/頂尖之路是短時間進步、長時間停滯的旅程，要學會「享受」過程中的高原期 (Plateau)

要讓一鍋湯夠辣，一支夠勁的辣椒就夠了，毋須全鍋都是辣。

任何非凡的成果，都來自於不凡的思考、平凡的行動、不甘於平凡的選擇。

The 2-step process for exceptional results

Spend a little time each day thinking about the highest leverage activity available to you.
Spend a little time each day working on it.

The Hofstadter’s Law

“Work is love made visible.” — Kahlil Gibran ↩
“Doing what you love is the cornerstone of having abundance in your life.” — Wayne Dyer ↩
aka Microproductivity ↩
美國數學家，圖靈獎得主，「漢明碼」的發明人。 1946 至 1976 年在貝爾實驗室 (Bell Telephone Laboratory) 工作，1956 年參與了 IBM 650 的程式設計語言發展工作。它是美國電腦協會 (ACM) 的創立人之一，曾任該組織的主席。 ↩
Another great one by Richard Hamming: “You and Your Research” ↩

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Leadership

Thu, 25 Jun 2026 00:00:00 GMT

“To lead people, walk beside them.” — Lao Tzu

“You lead by letting others know what you expect of them, which may exceed what they themselves expect. Provide them a reputation that they can step up to.” — Kevin Kelly, Excellent Advice for Living: Wisdom I Wish I’d Known Earlier

“The way to help someone is not to critique what makes them smaller, but to encourage what makes them larger.” — James Clear ¹

“The greatest sign of success for a teacher is to be able to say, ‘The children are now working as if I did not exist.’ But this holds true for leadership in general—give people space and they flourish.” — Maria Montessori

“Great leaders create more leaders, not followers. Great leaders have vision, share vision, and inspire others to create their own.” — Roy T. Bennett

A man who wants to lead the orchestra must turn his back on the crowd.” — Islwyn Jeneins

(Senge 2006)

“The bad leader is he who the people despise; the good leader is he who the people praise; the great leader is he who the people say, ‘We did it ourselves.’”

(Sinek 2014)

“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.” — Simon Sinek

(Covey 2013)

“Treat a man as he is and he will remain as he is. Treat a man as he can and should be and he will become as he can and should be.” — Stephen R. Covey, The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change

“When we select leaders, we don’t usually pick the person with the strongest leadership skills. We frequently choose the person who talks the most. It’s called the babble effect. Research shows that groups promote the people who command the most airtime—regardless of their aptitude and expertise. We mistake confidence for competence, certainty for credibility, and quantity for quality. We get stuck following people who dominate the discussion instead of those who elevate it.” — Adam M. Grant, Hidden Potential: The Science of Achieving Greater Things

太上，下知有之；其次，親而譽之；其次，畏之；其次，侮之。 —《道德經》第十七章

The best leader is one whose existence is barely known by the people. Next is one who is loved and praised. Next is one who is feared. Next is one who is despised. — Lao Tzu

優秀的管理者投資於績效，偉大的管理者投資於潛力。

Leadership is seeing the greatness in others before they see it in themselves.

When you find yourself in a situation where everyone looks at each other, it’s time for you to lead the way.

加忙 → 幫忙

Leading from Any Chair

We all have the opportunity to make an impact, even when we’re not standing at the front. When you choose to step up, you may discover that that leadership is more complex than it appears and develop greater empathy for those in leadership roles. Learn to lead by constantly asking yourself, “What would I say should I suddenly be called upon to lead?”

幹活/工作 vs 使命/夢想の寓言故事

砌磚工人 (The Three Bricklayers Story)
造船工人
- If you want to build a ship, don’t drum up the men to gather wood, divide the work and give orders. Instead, teach/inspire them to yearn for the vast and endless sea. Audacious ideas motivate people.
- You should not build something just for the sake of building. You should build something because it will help you to fulfill a dream, in this case, going to sea.

Your identity dictates your actions

The CORE Principle

by Sir David Brailsford, used in British cycling team (TeamGB) and Team Sky])

Commitment
Ownership
Responsibility
Excellence

True leadership is service-oriented

Think of a great leader like a captain of a ship: they make sure everyone is safe and settled before they themselves rest.

“I can afford to wait, because I trust myself and my tribe.”

Insecure leaders rush to take first, fearing there’s not enough. Confident leaders create abundance by leading with stability and assurance.

領導、統御一個組織時，有兩種治理方法：

以「力」壓人的「霸道」
以「德」服人的「王道」（孫文）

“We cannot teach people anything. We can only help them discover it within themselves.” — Galileo Galilei ↩

Covey, Stephen R. 2013. The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change. 25th anniversary edition. New York: Simon & Schuster. ↩

Senge, Peter M. 2006. The Fifth Discipline: The Art and Practice of the Learning Organization. Rev. and Updated. New York: Doubleday/Currency. ↩

Sinek, Simon. 2014. Leaders Eat Last: Why Some Teams Pull Together and Others Don’t. New York, New York: Portfolio/Penguin. ↩

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Love

Thu, 25 Jun 2026 00:00:00 GMT

“Love is the absence of judgment.” — Dalai Lama

“Love is the energy of life.” — Robert Browning

“Love does not cause suffering: what causes it is the sense of ownership, which is love’s opposite.” — Antoine de Saint-Exupéry

“Love is the only way to grasp another human being in the innermost core of his personality.” — Viktor Frankl

“Love is taking a few steps backward maybe even more… to give way to the happiness of the person you love.” — Winnie-the-Pooh

“Love takes up where knowledge leaves off.” — Thomas Aquinas

“The love that lasts longest is the love that is never returned.” — W. Somerset Maugham

“Some people care too much. I think it’s called love.” — A.A. Milne, Winnie-the-Pooh

Piglet: How do you spell love?

Pooh: You don’t spell it. You feel it.

“Love does not claim possession, but gives freedom.” — Rabindranath Tagore

“The near enemy of love is attachment. Attachment masquerades as love. It says, ‘I will love this person (because I need something from them).’ Or, ‘I’ll love you if you’ll love me back. I’ll love you, but only if you will be the way I want.’ This isn’t the fullness of love. Instead, there is attachment. There is clinging and fear. True love allows, honors, and appreciates; attachment grasps, demands, needs, and aims to possess.” — Jack Kornfield

“Love is the outreach of self toward completion.” — Ralph W. Sockman

“Love is merely the name for the desire and pursuit of the whole (原本的樣子).” — Aristophanes

“Love is not: I will give this to you if you do this for me. Love is: I will give this to you so that you may shine.” — Yung Pueblo

“Love consists in this, that two solitudes protect and touch and greet each other.” — Rainer Maria Rilke

“You don’t love because: you love despite; not for the virtues, but despite the faults.” — William Faulkner

“I have learned not to worry about love; but to honor its coming with all my heart.” — Alice Walker

“Not words, nor laughter, but rather someone who will fall in love with your silence.” — Sanober Khan

“I choose to love you in silence… For in silence I find no rejection, I choose to love you in loneliness… For in loneliness no one owns you but me, I choose to adore you from a distance… For distance will shield me from pain, I choose to kiss you in the wind… For the wind is gentler than my lips, I choose to hold you in my dreams… For in my dreams, you have no end.” — Rumi

這世界上最不缺的就是，隨處可見的漂亮妞，隨處可見的有錢人和隨處泛濫的愛情。卻唯獨缺少了愛情裡，本不該缺失的那份責任感、安全感還有忠誠。一個人有多好，一點都不重要，一個人對你有多好，才重要。在這個放蕩不羈又充滿誘惑的世界裡，如果有一個人能給你安全感和忠誠，為你承擔那份責任，那他—定比這個世界更迷人。 — 楊絳

“The most important aspect of love is not in giving or the receiving: it’s in the being.” — Ram Dass

“When you love someone, you have to offer that person the best you have. The best thing we can offer another person is our true presence (full attention).” — Thích Nhất Hạnh ¹

“It’s enough for me to be sure that you and I exist at this moment.” — Gabriel García Márquez

“I no longer believed in the idea of soul mates, or love at first sight. But I was beginning to believe that a very few times in your life, if you were lucky, you might meet someone who was exactly right for you. Not because he was perfect, or because you were, but because your combined flaws were arranged in a way that allowed two separate beings to hinge together.” — Lisa Kleypas

“People grow when they are loved well. If you want to help others heal, love them without an agenda.” — Mike Mchargue

(Manson 2016)

“Unhealthy love is based on two people trying to escape their problems through their emotions for each other—in other words, they’re using each other as an escape. Healthy love is based on two people acknowledging and addressing their own problems with each other’s support.” — Mark Manson, The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life

“He’s not perfect. You aren’t either, and the two of you will never be perfect. But if he can make you laugh at least once, causes you to think twice, and if he admits to being human and making mistakes, hold onto him and give him the most you can. He isn’t going to quote poetry, he’s not thinking about you every moment, but he will give you a part of him that he knows you could break. Don’t hurt him, don’t change him, and don’t expect for more than he can give. Don’t analyze. Smile when he makes you happy, yell when he makes you mad, and miss him when he’s not there. Love hard when there is love to be had. Because perfect guys don’t exist, but there’s always one guy that is perfect for you.” — Bob Marley

“Love doesn’t just sit there, like a stone, it has to be made, like bread; remade all the time, made new.” — Ursula K. Le Guin

“Love is hard. It takes enormous courage to open a wounded heart over and over again to the possibility of love’s bliss. Like Charlie Mack always says, “Scared money can’t make no money.” Love demands bravery, a willingness to risk it all.” But bravery does not mean the absence of fear. Bravery is learning to continue forward even when you’re terrified.” — Will Smith, Will

“The question is, can we love each other unconditionally, or is our love contingent upon the other person acting exactly as we need them to? It’s easy to “love” somebody when they do what you want them to do, exactly how you want them to do it. But how do you behave when they step outside of your picture? How do you treat them when they hurt you? Those are the times that determine whether or not you actually love somebody. Love is hard. It takes enormous courage to open a wounded heart over and over again to the possibility of love’s bliss.” — Will Smith, Will

“Love is a smoke made with the fume of sighs.” — William Shakespeare

愛情是嘆息吹起的一陣煙。

“I find the best way to love someone is not to change them, but instead, help them reveal the greatest version of themselves.” — Steve Maraboli

Remember that love forgives everything.

It takes a strong heart to love, but it takes an even stronger heart to continue to love after it’s been hurt.

Being in love > Being loved

Growing in love > Falling in love

= Significant other = Life partner = Soulmate = Best friend = Loved/Plus one

Marry Only For Love!

“Never love anyone who treats you like you’re ordinary.” — Oscar Wilde

Who you choose as a partner is the most important decision you’ll ever make in your life.
Choose your husband/wife wisely. This is the person that will be with you on your greatest and worst days. Choose a man/woman that will see you for who you are.

“Don’t spoil me with your lies, love me with your truth.” — T.F. Hodge, From Within I Rise: Spiritual Triumph over Death and Conscious Encounters With the Divine Presence

“True belonging never asks us to change who we are.” — Brené Brown
Don’t marry anyone you can’t laugh with or dance with.

Don’t marry someone who doesn’t understand that you need to work, or sees your work as competition for your attention. If you’re ambitious, you need to work; it’s almost like a medical condition; so someone who won’t let you work either doesn’t understand you, or does and doesn’t care.

The Secret To Love: Become What You Seek / Be The Person You Want To Meet

“To find a worthy mate, be worthy of a worthy mate.” — Charlie Munger

By Charlie Munger
- Q: “How do you find a worthy mate?” → A: “Be worthy of a worthy mate.”
- Q: “How to find a good spouse?” → A: “The best single way is to deserve a good spouse.”

Don’t chase, attract

Change yourself to change the world

Good Chemistry

“A woman/man sitting with a man/woman, suddenly feels very comfortable being a woman/man” — Manis Friedman
When you find someone you’re willing to give up your natural/innate selfishness for, you’ve found your person.

A four-pack on love

In what ways is it easy for you to show love?
In what ways is it hard for you to show love?
In what ways is it easy for you to receive love?
In what ways is it hard for you to receive love?

We waste time looking for the perfect lover, instead of creating the perfect love.

Love is a verb, not a permanent state of enthusiasm.

The best relationship is one in which your love for each other exceeds your need for each other. Find the rare people who fill your cup; who are willing to crawl through the mud with you, to grow with you, and to build with you.

Find a partner who believes in you more than you believe in yourself.

Find someone you genuinely enjoy spending time with doing nothing. Life isn’t about the glamorous moments—most of long-term relationships are spent just chilling—quietly sitting around and doing nothing.

A great romantic relationship is not only finding the person you have fun with, but also finding the person you want to be bored with. The beauty of long-term relationships is often hidden in boring, ordinary moments.

Choosing a good mother for your kids is more important than choosing a beautiful wife for yourself.

如果你渴望組成一個家庭，尋找那位真心想成為「丈夫/妻子」和「父親/母親」的人，而不是只想擁有「老婆/老公」和「孩子」的人。

第一種人是想「扮演某種角色」（身份認同、責任感）
第二種人是想「擁有某些東西」（個人慾望）

Liking is about being pleased by someone. Loving is about caring for someone regardless of what they give you in return.

喜歡一朵花，你會摘下它；愛一朵花，你會灌溉它。喜歡是為了得到，愛是為了付出。

Liking is rooted in social approval, shared preferences, and the absence of friction. It is transactional, contextual, and fragile. When you change, the people who liked the old version of you may fall away.
Loving is rooted in deep acceptance of who you are at your core. It does not require agreement, alignment, or convenience. Love persists through disagreement, disappointment, and distance.

時間讓人忘掉舊愛情，有了新愛情之後又忘記時間。

愛對了是愛情，愛錯了是青春！

愛人是一種能力，被愛是一種天賦。 —《六弄咖啡館》

“Love does not consist of gazing at each other, but in looking outward together in the same direction.” — Antoine De Saint-Exupéry

Is this relationship making me fulfilled or just less lonely? If a relationship isn’t creating feelings of fulfillment, it won’t last.
Find the people who create your fulfillment, not just reduce your loneliness.

(Chapman 2014)

Acts of Service: Proactively make your partner’s life easier. Even a small task like cleaning their room counts. This shows that their concerns are your concerns and that their priorities are your priorities.
Words of Affirmation: Use acknowledgement and encouragement to help your partner feel more confident about their decisions in life.
Physical Touch: Provide intimacy in whatever way your partner appreciates it.
Quality Time: Make dedicated time to be with your partner. This doesn’t mean being together in the same room. It means having one-on-one time to focus on how to help each other grow and continue to love each other.
Receiving Gifts: For some, receiving gifts signals that you remain top of mind for your partner and that they can’t shake the desire to make you feel good. Gifts can be tangible or intangible, expensive or free.

Trust is a vital ingredient in a successful marriage.

Fall deeply. Fail fast. Burn beautifully.

「給予對方能夠摧毀自己的力量，但同時相信他們不會這麼做。」

“Love meant jumping off a cliff and trusting that a certain person would be there to catch you at the bottom.” — Jodi Picoult
「真誠地對待自己與對方；不蹉跎於一段註定會失敗的感情；結束時讓它漂漂亮亮地結束。」

世界上最高等級的雙人舞，是兩人關係中的修行。伴侶就像一面最誠實、最透明的鏡子，毫不遮掩地映照出你的情緒、慣性與陰影。透過與對方的互動，我們不斷看見自己，學會理解、包容與成長，最終讓兩個靈魂在磨合中，跳出最真實、最動人的舞步。

Key Elements For A Successful Marriage

Unconditional love
- Marriage only works when both panties are willing to serve the other without any expectation in return.
Mutual understanding

“Understanding is love’s other name.” — Thích Nhất Hạnh

The Prophet (Knopf, 1923)

Love one another, but make not a bond of love. Let it rather be a moving sea between the shores of your souls. Fill each other’s cup but drink not from one cup. Give one another of your bread but eat not from the same loaf.

Give your hearts, but not into each other’s keeping. For only the hand of Life can contain your hearts. And stand together yet not too near together: For the pillars of the temple stand apart, And the oak tree and the cypress grow not in each other’s shadow.

Don’t make assumptions about your partner’s feelings — just ask.

Any time my husband irritated me or annoyed me, which is often, I would think of something positive about him that I admire and appreciate — and there are many! It really, really changed our relationship for the better, which makes both of us happier.

When arguing, the goal is come to a consensus, not to “win.”

“Attention is the rarest and purest form of generosity.” — Simone Weil ↩

Chapman, Gary. 2014. The 5 Love Languages: The Secret to Love That Lasts. Chicago: Moody Publishers. ↩

Manson, Mark. 2016. The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life. New York: HarperCollins Publishers. ↩

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Overthinking

Thu, 25 Jun 2026 00:00:00 GMT

“Imagination and fiction make up more than three quarters of our real life.” — Simone Weil

“Everything is created twice, first in the mind and then in reality.” — Robin Sharma

“I am an old man and have known a great many troubles, but most of them never happened.” — Mark Twain

“We suffer more in imagination than in reality.” — Seneca

“If you spend too much time thinking about a thing, you’ll never get it done.” — Bruce Lee

“Did you ever stop to think, and forget to start again?” — A.A. Milne

= 想太多 = 過度延伸 = 對號入座

The primary cause of unhappiness is never the situation but your thoughts about it.

人最大的限制是自己的想像力 — 折磨我們的恐懼，通常都是來自對於事情的「想像」，而不是事情「本身」；很多時候，我們只是被自己的一些想法「綑綁」住而已。

唐代禪宗六祖惠能大師所作偈（ㄐㄧˋ）語「菩提本無樹，明鏡亦非台；本來無一物，何處惹塵埃？」，意指佛性（菩提）原本就不是什麼樹，清淨的心性（明鏡）也根本不是一個可以被安置的台座，強調「自性清淨，本來空寂」，沒有實體，因此無從被煩惱（塵埃）所附著，是人心的終極開悟境界。

另一句：「應無所住，而生其心。」—《金剛經》

「無所住」：身在紅塵，但不受紅塵困擾。
「生其心」：出入紅塵，還能救濟紅塵中的眾生。

Sometimes the smallest things take up the most room in your heart.

有時候，最小的東西，卻在心中佔了最大的位置。

We often worry a lot in the head throughout our life time, but most of the things that we internally panic about never actually happened.
Usually our fears/worries are based on “what might happen”, not “what is actually happening right now”
Try to remind yourself: “I am safe right now.”

Understand the difference between imagination and rumination

Turtles all the way down — 你永遠找不到問題真正的答案，只會找到另一個更深層的問題 ¹

A surefire way to make a bad situation worse is to continue replaying it in your mind. The damage is done. The only thing that matters now is making the best choice given your current position.

You don’t have a thinking problem—you have an action/skill problem: Overthinking breeds indecision, leading to inaction/underact. Accept the consequences, stay true to your values, and move forward.

The Poison Arrow Principle

Imagine someone is struck by a poisoned arrow. A doctor is called to remove the arrow, but the man stops him. “Not so fast! Before you remove it, I want to know who shot me. What town or village does he come from? What kind of wood was his bow made from? Was it a crossbow or a longbow?” While he asks the questions, the poison takes hold and he dies.

Like the man in the story, we occasionally get shot with the poisoned arrows of life. But ruminating too much on the nature of those arrows is unlikely to help.

Put overthinking to bed. With an average of 60,000–80,000 daily thoughts, remember you don’t need to engage with every single one. Breathe, relax, let it pass.

Eckhart Tolle’s 7-step protocol to escape overthinking:

Source

Step 1: Witness Consciousness

Don’t just “be aware” of thoughts - create deliberate distance by labeling them: “Having a thought about failure” instead of “I’m going to fail.”

Step 2: Pattern Interruption

Tolle recommends a specific technique: When caught in rumination, focus on your hands for 30 seconds.

Step 3: The Power of Pause

When negative thoughts arise, wait 90 seconds before responding.

Step 4: The Reality Test

Ask: “Is this thought happening in physical reality right now?”

Not “Is this thought true?” (which keeps you in thought).

Step 5: Body Anchoring

Instead of general “body awareness,” Tolle recommends feeling your inner energy field:

The tingling life-energy inside your hands, feet, and entire body.

This creates what neuroscientists call “embodied cognition” - thinking from your whole nervous system.

Step 6: Radical Acceptance

Don’t just “accept what is” - Tolle teaches saying “yes” to the feeling of resistance itself.

When you feel yourself fighting reality, accept the fighting.

Step 7: Present Moment Anchoring

Rather than trying to “be present,” Tolle suggests focusing on one sense perception completely:

The sound of water, the sensation of breath, the feeling of air on skin.

This creates what he calls “portals to presence” - gateways beyond thinking.

A true transformation begins with a mental shift

Peace from mind

An expression of the problem of infinite regress ↩

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Peace from mind

Thu, 25 Jun 2026 00:00:00 GMT

“I once asked a monk how he found peace. “I say ‘yes,’” he’d said. “To all that happens, I say ‘yes.” — Kamal Ravikant, Love Yourself Like Your Life Depends On It

“The resting place of the mind is the heart. The only thing the mind hears all day is clanging bells and noise and argument, and all it wants is quietude. The only place the mind will ever find peace is inside the silence of the heart. That’s where you need to go.” — Elizabeth Gilbert

“Don’t let the behavior of others destroy your inner peace.” — Dalai Lama

“When you find peace within yourself, you find a quiet joy that makes you happy to be alive.” — Peace Pilgrim

“Peace is not absence of conflict, it is the ability to handle conflict by peaceful means.” — Ronald Reagan

“Let your heart be quiet; clarity follows.” — Parker J. Palmer

“The resting place of the mind is the heart. The only thing the mind hears all day is clanging bells and noise and argument, and all it wants is quietude. The only place the mind will ever find peace is inside the silence of the heart. That’s where you need to go.” — Elizabeth Gilbert

Peace is not the absence of conflict, but the ability to cope with it.

Peace is not merely a distant goal that we seek, but a means by which we arrive at that goal.

Not having the urge to explain or defend yourself is real inner peace.

Quiet your mind
Soothe your soul
Heal your heart

內心平靜的指標

情緒穩定：不容易因小事而生氣、焦慮或沮喪，常發出會心和真誠的微笑。
接受力強：不強烈抗拒現實，也不強迫它一定要發生。
內在滿足感：即使外在環境不理想，也能保持心裡的平衡與愉悅。
清晰思考：頭腦清楚，不容易陷入負面思緒漩渦。
自我覺察：能用觀察者的角度察覺自己的情緒波動。
少比較：不過度與他人比較，對自身現況感到滿足。
不會想要批判自己，也不會想要批評別人。
呼吸平穩：呼吸自然、均勻，不急促，在面對日常壓力時心跳不會過快。
專注當下：能投入眼前的事物，能享受生活中的每一個時刻，不過度擔憂過去或未來，甚至不知道什麼叫作擔心。
反應冷靜：遇到衝突或壓力情境時，能保持理性回應。
規律生活：有良好的作息、飲食與運動習慣，生活節奏穩定。
對別人的愛意與慈愛分外有感，並讓愛傳出去。
與大自然有充分連結和感應，內心經常充滿感激。

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The Paradox of Effort

Thu, 25 Jun 2026 00:00:00 GMT

“If people knew how hard I worked to get my mastery, it wouldn’t seem so wonderful at all.” — Michelangelo

The paradox of effort is that the more seamless and natural an achievement looks, the more unseen work has gone into it. Effortless, elegant performances are often the result of a large volume of effortful, gritty practice. You have to put in more effort to make something appear effortless.

This principle applies across disciplines. In sports, the “easy” shot is the result of thousands of repetitions. In art, a simple line or brushstroke is backed by years of study and failed attempts. In public speaking, a relaxed delivery is built on countless rehearsals and feedback sessions. The underlying reality is hours—sometimes years—of deliberate, focused practice.

Mastery is not about avoiding hard work, but about channeling it so that, eventually, the work becomes invisible to the audience. The process is often uncomfortable, filled with mistakes and plateaus, but it is precisely this process that enables the final product to appear smooth and natural.

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Wu Wei

Thu, 25 Jun 2026 00:00:00 GMT

“Nature never hurries, yet everything is accomplished.” — Lao Tzu

道常無為而無不為。

“We do so much, we run so quickly, the situation is difficult, and many people say, “Don’t just sit there, do something.” But doing more things may make the situation worse. So you should say, “Don’t just do something, sit there.” Sit there, stop, be yourself first, and begin from there.” — Thích Nhất Hạnh, Being Peace

“Don’t underestimate the value of doing nothing, of just going along, listening to all the things you can’t hear, and not bothering.” — A.A. Milne, Winnie-the-Pooh

“People say nothing is impossible, but I do nothing every day.” — A.A. Milne, Winnie-the-Pooh

“Doing nothing often leads to the very best of something.” — A.A. Milne, Winnie-the-Pooh

“Better remain silent, better not even think, if you are not prepared to act.” — Annie Besant

Definition

Wu Wei (無為) is a cornerstone concept in Taoism, most prominently expounded in the Tao Te Ching (道德經) by Lao Tzu and the Zhuangzi (莊子) by Chuang Tzu. It describes a mode of being in which action arises naturally ¹, without forced, strenuous effort ² — like a tree growing toward sunlight or water finding its way downhill. ³

In the Taoist worldview, the Tao (道) — the fundamental principle underlying all reality — operates through Wu Wei. The Tao does not try to create the seasons or shift the tides; it simply does what it does by virtue of being what it is.

A concept meaning inexertion or effortless action (like breathing)
A state of personal harmony and free-flowing
≠ 什麼事都不做、整天無所事事
It doesn’t mean inaction, laziness, or passivity, but rather not forcing things unnaturally. Just as water flows best when unobstructed, life unfolds most harmoniously when we don’t constantly interfere.
= 無為而治，不為自己的利益和欲望做事
- 「取天下也，恆無事；及其有事也，不足以取天下。」
- 「我無為而民自化，我好靜而民自正，我無事而民自富，我無欲而民自樸。」

Philosopher Alan Watts believed that Wu Wei can be described as “not-forcing.”

The drift of things; going with the flow. It is the art of sailing, rather than rowing.
The river is not pushed from behind, nor is it pulled from ahead. It falls with gravity.

Doing nothing can be surprisingly productive. I’ve experienced Wu Wei in my life when I’ve chosen not to immediately act on something, embrace stillness, or simply do nothing.

The paradox is that Wu Wei requires immense discipline to achieve, yet the result appears completely natural.

A jazz musician improvises freely — but only after thousands of hours of practice.
A master archer releases the arrow without aiming — but only after years of refining form.
A skilled calligrapher does not think about each brushstroke — the years of practice have been internalized so thoroughly that the brush moves “by itself.”

Wu Wei is the fruit of deep preparation, not its absence.

萬物都有個「相對性」，自然也有一個「順序」。若能順應這個自然運作的原理，與其共存，你就不需要再多做什麼，因為自然是經過長時間才形成的東西，早就達成一個「平衡」的狀態。

Why do some animals spend so much time just doing nothing?

Mr. Donothing

Not caring lets us perform better

Ego-less, unattached ↩
Ego-driven, attached to outcome ↩
Observe nature. The river does not push the current; the tree does not strain to grow. They simply follow their nature. ↩

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Attention Residue

Wed, 24 Jun 2026 00:00:00 GMT

Professor Sophie Leroy of the University of Washington coined the term attention residue to describe the cognitive half-life left behind after switching tasks. Even after you physically move to a new task, a portion of your attention remains stuck on the previous one. The more complex or incomplete the previous task, the heavier the residue.

In the original paper (Leroy 2009), Dr. Leroy defines attention residue as, “the persistence of cognitive activity about a Task A even though one stopped working on Task A and currently performs a Task B.”

In other words, there is a cognitive switching cost to shifting your attention from one task to another. When your attention is shifted, there is a “residue (殘留)” that remains with the prior task and impairs your cognitive performance on the new task.

You may think your attention has fully shifted to the new task, but your brain has a lag.

Anything that is pulling your attention, stopping you from reaching states of flow

Close Open Loops

The only way to eliminate attention residue entirely is to:

see a task through to completion, or
have a clear, trusted plan for when it will be completed (the Zeigarnik effect in reverse) ¹

Always finish what you’ve started. Never start what you can’t finish.

Drop a task when it is only partially finished, without any good “closure”; it then either gets lost, or weighs on one’s mind and prevents one from fully thinking about something else, or has to be redone from an earlier point when one picks it up again.

There’s something magical in that last little bit, simply because so few are willing to do it. That’s where you unlock new levels to the game. And it does not take talent, just energy and courage.

Closing with (a sense of) completion ↩

Leroy, Sophie. 2009. “Why Is It so Hard to Do My Work? The Challenge of Attention Residue When Switching between Work Tasks.” Organizational Behavior and Human Decision Processes 109 (2): 168–81. https://doi.org/10.1016/j.obhdp.2009.04.002. ↩

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Batching Emails and Text Messages

Wed, 24 Jun 2026 00:00:00 GMT

Group low-cognitive-load/homogeneous tasks together (e.g., all email processing, all expense reporting) and handle them in one block. This minimizes the cost of switching between different mental modes.

Advantages

很有效率
讓自己有設定目標的期待感 & 達成目標的成就感

Emails & Messages

訊息、電子郵件不要秒讀秒回，在固定時間批次回覆
- Just because someone found a way into your email or DMs, doesn’t mean you have to respond/reply.
- The Assembly Line Approach: wait until it builds up
They are meant to be asynchronous.
秒回的答案通常不是最佳 (可能帶有情緒, not thoughtful enough)
Admin Party 🎉 (by Ali Abdaal)
The “Touch-It-Once” Principle

Once-and-Done
“Make before you manage.”
- If—as you might argue—that you’ll miss out on “important updates,” then I encourage you to consider these two perspectives:
- First, realize that your emails have been sitting in your inbox for hours. Why can’t they wait for one more hour while you work on your priorities?
- Second, if you’re expecting urgent messages, it’s time to rethink your communication system. Email isn’t for emergencies. Emergencies should come through text or phone calls, not your inbox. Email can—and must—wait until you spend some time on your priorities.

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Deep Work

Wed, 24 Jun 2026 00:00:00 GMT

“If a large diamond is cut up into pieces, it immediately loses its value as a whole; or if an army is scattered or divided into small bodies, it loses all its power; and in the same way a great intellect has no more power than an ordinary one as soon as it is interrupted, disturbed, distracted, or diverted.” — Arthur Schopenhauer

“The difference between the greats and the legends is their ability to focus for longer periods of time.” — Jordan Burroughs

Deep work is the ability to focus without distraction on a cognitively demanding task. It requires the very conditions that unitasking creates: single-threaded attention, batching of related work, and the elimination of context-switching overhead.

(Newport 2016)

Deep work generates deeper satisfaction (aka., “passion”) for your work.

A working life dedicated to deep work is a working life well-lived.

The Four Philosophies of Deep Work

Collaborative Deep Work

Prioritizing deep work often means working alone. However, working with others can unleash the power of “serendipitous creativity” that we often can’t generate by ourselves
Time spent learning from others can be explored in more depth once we’re alone in deep work mode

The 4-Hour Work Day

In their 1993 paper (Ericsson, Krampe, and Tesch-Römer 1993) The Role of Deliberate Practice in the Acquisition of Expert Performance, Ericsson, Krampe, and Tesch-Römer noted that “essentially no benefit [is gained] from durations exceeding 4 hr per day and reduced benefits from practice exceeding 2 hr … the effective duration of deliberate practice may be closer to 1 hr per day” (p. 370), highlighting the cognitive and physiological limits on sustaining high-quality practice. More than two decades later, in his 2019 review (Ericsson and Harwell 2019), Ericsson reaffirmed this principle, emphasizing that even among top performers across diverse fields, deliberate practice typically peaks at 3–4 hours per day, with additional effort beyond this threshold yielding diminishing or even negative returns unless balanced with adequate recovery (“deep breaks”).

From Oliver Burkeman’s article Let’s hear it for the four-hour working day

Ranging across history and creative fields, he keeps encountering the same thing. Charles Darwin worked for two 90-minute periods in the morning, then an hour later on; the mathematician Henri Poincaré from 10am till noon then 5pm till 7pm; the same approximate stretch features in the daily routines of Thomas Jefferson, Alice Munro, John le Carré and many more. To avoid charges of confirmation bias (what if he’s only mentioning those who prove his point?) Pang draws on the research of the Swedish psychologist Anders Ericsson, whose studies of violinists — also the basis for the much-debated “10,000-hour rule” — support the same finding. We’re rhythmic creatures, and the part of the cycle that involves not taxing the mind is no less essential to the result.

Ericsson, K. Anders, and Kyle W. Harwell. 2019. “Deliberate Practice and Proposed Limits on the Effects of Practice on the Acquisition of Expert Performance: Why the Original Definition Matters and Recommendations for Future Research.” Frontiers in Psychology 10 (October): 2396. https://doi.org/10.3389/fpsyg.2019.02396. ↩

Ericsson, K. Anders, Ralf T. Krampe, and Clemens Tesch-Römer. 1993. “The Role of Deliberate Practice in the Acquisition of Expert Performance.” Psychological Review 100 (3): 363–406. https://doi.org/10.1037/0033-295x.100.3.363. ↩

Newport, Cal. 2016. Deep Work: Rules for Focused Success in a Distracted World. First Edition. New York Boston: Grand Central Publishing. ↩

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Do hard things

Wed, 24 Jun 2026 00:00:00 GMT

“Difficulties strengthen the mind, as labor does the body.” — Seneca

“A smooth sea never made a skilled sailor.” — Franklin D. Roosevelt

一片風平浪靜的海洋無法造就一名偉大的舵手

“One day, in retrospect, the years of struggle will strike you as the most beautiful.” — Sigmund Freud

“Nothing in this world is worth having or worth doing unless it means effort, pain, difficulty.” — Theodore Roosevelt

“Hard times create strong men, strong men create easy times, easy times create weak men, and weak men create hard times.” — G. Michael Hopf

“The finest steel has to go through the hottest fire.” — Richard M. Nixon

“If you look for truth, you may find comfort in the end; if you look for comfort you will not get either comfort or truth only soft soap and wishful thinking to begin, and in the end, despair.” — CS Lewis

“Difficult and meaningful will always bring more satisfaction than easy and meaningless.” — Maxime Lagace

“I thought I’d solved a problem when really I was creating new ones by taking the path of least resistance.” — (Goggins 2018)

“Our culture has become hooked on the quick-fix, the life hack, efficiency. Everyone is on the hunt for that simple action algorithm that nets maximum profit with the least amount of effort. There’s no denying this attitude may get you some of the trappings of success, if you’re lucky, but it will not lead to a calloused mind or self-mastery. If you want to master the mind and remove your governor, you’ll have to become addicted to hard work. Because passion and obsession, even talent, are only useful tools if you have the work ethic to back them up.” — (Goggins 2018)

“I learned that by constantly doing things that are hard and making myself uncomfortable, I improve my ability to handle obstacles. I get comfortable being uncomfortable—and that’s real mental toughness.” — Jesse Itzler, Living with a SEAL: 31 Days Training with the Toughest Man on the Planet

“We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons.” — Jim Rohn

“Who you are is defined by what you’re willing to struggle for.” — Mark Manson

“Never to suffer would never to have been blessed.” — Edgar Allan Poe

“Everything worth doing has a hard part. If it didn’t, it would have been done already.” — Seth Godin

Do the hard thing, because after doing it, you will feel that you can do anything.

Confidence is built, not born. Manufacturing evidence of your ability to do hard things is how you create confidence when you’re feeling low.

Difficult roads often lead to beautiful destinations.

Do hard things that really matters; audacious ideas lead to true motivation.

Do hard things, but don’t make easy things hard.

Do very hard things to make yourself feel like a savage/badass! 🐐🦍

Hard means worry: if you’re not worrying that something you’re making will come out badly, or that you won’t be able to understand something you’re studying, it isn’t hard enough.

It’s better to be a warrior in the garden than a gardener at war.

Stop wanting things to be easy. Prepare for them to be hard.

The Warrior in the Garden

One day, a young warrior was walking to his training when he spotted his teacher, a master warrior, tending to plants in the garden.

He approached cautiously and stood quietly, not wanting to disturb the man from whom he had learned so much.

“What is it you want?” Asked the master warrior, without breaking focus from the plants.

The student replied, “Why do we train for war? Would it not be more tranquil and serene to be a gardener and tend the plants?”

The master paused, turned to the student, and smiled.

“Tending the garden is a relaxing pastime, but it does not prepare one for the inevitable battles of life. It’s easy to be calm in such a serene setting. It’s hard to be calm when under attack.”

The student nodded and turned away, satisfied with the answer, but the master wasn’t finished.

“It is far better to be a warrior tending his garden than a gardener at war.”

When we embrace |voluntary struggles, we’re better equipped/prepared for the involuntary struggles that inevitably enter our world.

Get comfortable by being uncomfortable.
Avoid unchosen suffering by choosing chosen suffering.
Fear of suffering is worse than the suffering itself.
Pain from discipline is better than pain from regret.

Callous Your Mind. Develop Mental Calluses.

(Goggins 2018)

Just as hands develop calluses through repeated friction, the mind can be “calloused” through enduring hardships.
Seek discomfort intentionally to strengthen mental resilience.

人來到這個世界，就是來體驗痛苦的。

“If you have 2 choices to make and they’re relatively equal (50-50), take the path that is more difficult and painful in the short term.” — Naval Ravikant

“Easy choices, hard life. ¹ Hard choices, easy life.” — Jerzy Gregorek ² ³

“The costs of your good habits are in the present. The costs of your bad habits are in the future.” — James Clear

Short-term pain typically creates compounding long-term gain.
Short-term cost pays long-term dividend.
Every gain in life comes from compound interests. Almost all mistakes in life come from short-term thinking. The things that feel good to us in the short-term are rarely the things that are good for us in the long-term.
先苦後甘 > 先甘後苦
- Hard now, easy later.
- Always choose harder right over easier wrong.

Hedonic Happiness & Eudaimonic Happiness

“We are not necessarily doubting that God will do the best for us; we are wondering how painful the best will turn out to be.” — C.S. Lewis

Comfort is the most seductive thing in existence. Comfort is not free. It comes at the cost of who you could become. Step into the unknown. The unknown is the foundry where you forge your chips. Everything important is uncertain. Sitting with the discomfort of that uncertainty is the hard part, the wedge that can move the world.

“We are kept from our goals not by obstacles but by a clear path to lesser goals.” — Robert Brault

When things get hard, the mental gymnastics start—you start convincing yourself that it’s ok to ease up, that the clear path to your lesser goals looks pretty darn good. At this moment, tell yourself: “It’s supposed/meant to be hard/difficult. If it were easy, everyone would do it.”

References:

The Sinatra Test: Something passes the test if a single example of success is sufficient to effectively create a halo of “credibility” for future endeavors.

“If I can make it there, I’ll make it anywhere.” (from Frank Sinatra’s famous song, New York, New York)

Doing the Unrealistic is Easier Than Doing the Realistic

“It’s lonely at the top. Ninety-nine percent of people in the world are convinced they are incapable of achieving great things, so they aim for the mediocre. The level of competition is thus fiercest for ‘realistic’ goals, paradoxically making them the most time and energy-consuming.” — Timothy Ferriss, The 4-Hour Workweek

You can feel sore tomorrow or you can feel sorry tomorrow. You choose.

Make Something Heavy | Anu Atluru | Working Theorys

Always do your best as possible

Delayed Gratification

Resilience

Two Types of Passion

What brings you joy in the present often conflicts with what brings you fulfillment in the future. Chasing short-term clout is a recipe for long-term misery. ↩
“You can make a couple hard changes or you can live a hard life.” — Emily Ballesteros, The Cure for Burnout: How to Find Balance and Reclaim Your Life ↩
“Do not pray for an easy life, pray for the strength to endure a difficult one.” — Bruce Lee ↩

Goggins, David. 2018. Can’t Hurt Me: Master Your Mind and Defy the Odds. Erscheinungsort nicht ermittelbar: Lioncrest publishing. ↩¹ ↩² ↩³

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Focus is about saying no

Wed, 24 Jun 2026 00:00:00 GMT

“Focus is about saying no.” — Steve Jobs

If you chase two rabbits, you catch none.

“He who chases two hares catches neither.” — Desiderius Erasmus

“Take a simple idea, and take it seriously.” — Charlie Munger

“People think focus means saying yes to the thing you’ve got to focus on. But that’s not what it means at all. It means saying no to the hundred other good ideas that there are. You have to pick carefully. I’m actually as proud of the things we haven’t done as the things I have done. Innovation is saying no to 1,000 things.” — Steve Jobs

“Deciding what not to do is as important as deciding what to do.” — Steve Jobs

“In a world where information is abundant and easy to access, the real advantage is knowing where to focus.” — James Clear

“You’re not focused enough unless you’re mourning some of the things you’re saying no to.” — James Clear

“What focus means is saying ‘no’ to something that you believe with every bone in your body is a phenomenal idea. You wake up thinking about it, but you say ‘no’ to it because you’re focusing on something else.” — Jony Ive

“We are kept from our goals not by obstacles but by a clear path to lesser goals.” — Robert Brault

“Develop the habit of letting small bad things happen. If you don’t, you’ll never find time for the life-changing big things, whether important tasks or true peak experiences.” — (Ferriss 2011)

“What we choose to focus on and what we choose to ignore—plays in defining the quality of our life.” — (Newport 2016)

“It is far easier to start something than it is to finish it.” — Amelia Earhart

“Nothing has more strength than dire necessity.” — Euripides

laser/hyper-focus requires ruthless prioritization

Focus is the art of knowing what to ignore.

A focused fool can accomplish more than a distracted genius.

It’s better to have one bird in your hand than a thousand in the woods.

You’d rather have one sharp knife than 1,000 dull ones.

The problem with keeping your options open is that every option requires energy to hold. And a shelf full of maybes is often heavier than a hand holding one yes. Put something down.

Negative Capability

The mental fortitude to be able to entertain multiple contradictory ideas in your head at the same time / to stay with one activity, despite so many other things feeling unresolved.

Since focus requires saying no, it also means what smart people and strong competitors are saying no to are usually great ideas/opportunities.

If you’re trying to find your way in an organization, it’s worth thinking about the most focused people around you and asking them about the best idea they’re not working on.
If you’re a company, it’s worth thinking about what your strongest competition is not doing.
“When competing against the incumbent, better to focus on what they won’t do rather than what they can’t do.” — Naval Ravikant

The Parable of The Fox and The Hedgehog

“A fox knows many things, but the hedgehog knows one big thing.” — Archilochus

Hedgehogs focus on the big picture. They are decisive. They reduce every problem to one organizing principle.
Foxes use different approaches for different problems. They are comfortable with nuance. They can live with contradictions.

The single greatest threat to your progress is distractions masquerading as opportunities. They’re a good thing—but they’re not the main thing. Just because you can do it, doesn’t mean you should do it. Get comfortable saying no to the good so you can say yes to the great.

📜 Rule: If it doesn’t feel right, it’s not right.
There are basically two simple questions that cut through the noise on any new opportunity:
1. Do I want the winning version of this thing?
2. Am I willing to pay the price to get that winning version?

Being indistractable is superpower

Ferriss, Timothy. 2011. The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich. Expanded and Updated ed. London: Vermilion. ↩

Newport, Cal. 2016. Deep Work: Rules for Focused Success in a Distracted World. First Edition. New York Boston: Grand Central Publishing. ↩

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Frameworks to structure your day

Wed, 24 Jun 2026 00:00:00 GMT

Live life by design, not default. ¹ Make each day your masterpiece. How you spend your days is how you spend your life.

“I cannot make my days longer so I strive to make them better.” — Henry David Thoreau

自由裡的框架，框架裡的自由：Just as “constraints” in mathematical optimization help find the best solution, design a lifestyle by defining a clear boundary for your ideal day and optimizing within it—rather than the other way around. If something pulls you outside that box, simply say, “No, thank you.”

生活是全職，工作是兼職。

“Look for a way of life, not goals. Identify how you want to live, not what you want to achieve. Within that lifestyle, see what you can do to make a living.” — Hunter S. Thompson

“Instead of thinking about what you are going to do when you retire, think about how you can do that now and make a living from it.” — Celestine Chua

“Don’t let making a living prevent you from making a life.” — John Wooden

“Put your life in service to your values rather than putting your time in service to money.” — Vicki Robin, Your Money or Your Life
Spend a handful of hours a day going fast. Crush a gym session. Do deep work on a project you care about. Spend the rest of the day going slow. Take walks. Read books. Get a long dinner with friends. Either way, avoid the anxious middle (半調子) where you never truly relax or truly move forward.
- See also: Work in sprints, work with your biology
Think of life as units of days. Think of a day as units of time.
- 100 Blocks A Day by Tim Urban
  - Your awake time each day can be split into 100 × 10-minute blocks ≈ 16 hours
- The Power Half-Hour
  - Breaking your day into “snackable” 30-minute chunks/bites
- Try thinking about your time in a day in terms of Kairos, not Chronos.
  - Chronos = sequential, quantitative time
    - Chronos belongs in the realm of clocks. Chronos marks linear time or duration. Chronos is years, months, days, hours.
  - Kairos = fluctuating, qualitative time
    - Kairos refers to those moments in time that are more impactful than others—those that stand out from the regular flow of time and become memories we treasured/cherished. It’s what makes time feel slower or even paused. (Time Dilation)
    - The Power of Excitement Engineering: When you plan excitement in advance, the return on that moment compounds. You don’t just enjoy it when it happens, you get the anticipation dividends too.
    - Seek novelty in the mundane: Combat the sense that time speeds up by finding newness in daily life, e.g., take different routes or observe your surroundings more closely.
    - Story-worthy moments: Each night, write down (journal) the most “story-worthy” thing that happened during the day. This is an easy way to plant those mental flagpoles and make each day feel a bit more special.
    - Inject/Introduce planned spontaneity/memories into your days:
      - Do not fall into The Retirement Trap
        
        “Remember the motto: ‘Work hard, play hard.’ Regard your personal time as just as important as your work time and give as much attention to planning it as you do to planning your work. What are you working for if you don’t have a personal life?” — (Forster 2008)
        
        Always put non-work commitments in the calendar FIRST, knowing that work will always have a tendency to fill in the gaps.
        
        Block in time for holidays and trips first, rather than letting the calendar fill up with work-stuff by default
      - Downtime deserves time management too. The time you PLAN to waste is not a waste of time. The time you ENJOY wasting is not a waste of time.
    - Mini adventures: Set aside a half or full day each month dedicated to exploring a new place or activity (e.g., an evening cooking class).
      
      “Without new experiences, something inside of us sleeps. The sleeper must awaken.” — Frank Herbert
      
      “The very basic core of a man’s living spirit is his passion for adventure. The joy of life comes from our encounters with new experiences, and hence there is no greater joy than to have an endlessly changing horizon, for each day to have a new and different sun.” — Christopher McCandless
The 8/8/8 Rule

“Eight hours labor, eight hours recreation, eight hours rest.” — Robert Owen
- Divide each 24-hour day into three equal parts:
  - 8 hours for Work（八小時工作）
  - 8 hours for Sleep（八小時睡眠）
  - 8 hours for Enjoying Life（八小時留給自己）
    - 3 Fs
      - Family
      - Friends
      - Faith
    - 3 Hs
      - Health
      - Hygiene
      - Hobby
    - 3 Ss
      - Soul
      - Service
      - Smile
Daily dose of sweat, sunlight and silence (or solitude or stillness) will solve 99% of your (mental) problems.
The 4 Quarters Rule ²
- Reframe each day as 4 quarters:
  - Quarter 1 (Morning)
    - Morning routine, deep creative work, etc.
  - Quarter 2 (Midday)
    - Exercise, healthy lunch, power nap, walk, etc.
  - Quarter 3 (Afternoon)
    - Meetings, admin tasks, etc.
  - Quarter 4 (Evening)
    - Quality time with family & friends, self-care, evening routine, etc.
- 💡 Life happens. Sometimes we’re on top of the world, other times the world is on top of us. No day is perfect. If you screw up one quarter, just get back on track for / reset to execute the next one. Each quarter is a new opportunity to reset, take control, and refocus your energy. Keep the mistake contained in that quarter, so that you don’t lose / write off the entire day, but only that quarter. Lamenting over an interrupted routine won’t get you anything worth having. Be like the “bend but don’t break” willow tree—even when the storm comes, the willow is tough enough to bend with the blows and not break beneath them. Simple metaphor. Bend don’t break. Roll with life chaos/punches. Enjoy the ride. Be ready to adapt, often.
Distribute brainpower in a descending order across the day
The formula to become a superhuman
- 1 really good cup of coffee
- 8 hours of sleep
- 4 hours of deep work
- 45 minutes of exercise
- 30 minutes of reading
- 30 minutes of sunlight
The 10-3-2-1-0 Formula by Craig Ballantyne
- 10 hours before bed — No more caffeine.
- 3 hours before bed — No more food or alcohol.
- 2 hours before bed — No more work.
- 1 hour before bed — No more screen time (turn off all phones, TVs and computers).
- 0 — The number of times you will hit the snooze button in the morning.
3Es
- In the morning, execute your priorities
- In the afternoon, exercise your body
- In the evening, educate your brain
3Rs for unwind routine
- Reflect & Review ³
- Read (Light/Pleasure Reading)
- Relax
3Ds
- 3 deep work sessions per day, with 90 mins each
The Daily Blueprint
- Phase 1: Waking and Early Morning (Hours 1–4)
- Phase 2: Midday Through Evening (Hours 5–13)
- Phase 3: Bedtime and Sleeping (Hours 14–24)

Always start and end the day right

反被動人生 ↩
“Instead of feeling that you’ve blown the day and thinking, “I’ll get back on track tomorrow,” try thinking of each day as a set of four quarters: morning, midday, afternoon, evening. If you blow one quarter, you get back on track for the next quarter. Fail small, not big.” — Gretchen Rubin, Better Than Before (Rubin 2015) ↩
每日自省吾身 ↩

Forster, Mark. 2008. Do It Tomorrow and Other Secrets of Time Management. Hodder & Stoughton. ↩

Rubin, Gretchen. 2015. Better than before: Mastering the Habits of Our Everyday Lives. First edition. New York: Crown Publishers. ↩

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Luck

Wed, 24 Jun 2026 00:00:00 GMT

“Diligence is the mother of good luck.” — Benjamin Franklin

“Luck is what happens when preparation meets opportunity.” — Seneca

“People are always claiming that success is a matter of luck, but as Pasteur pointed out, “Luck favors the prepared mind.” […] Many times a discussion with a person who has just done something important will produce a description of how they were led, almost step by step, to the result. It is usually based on things they had done, or intensely thought about, years ago. You succeed because you have prepared yourself with the necessary background long ago, without, of course, knowing then that it would prove to be a necessary step to success.” — Richard Hamming

“Luck is a dividend of sweat. The more you sweat, the luckier you get.” — Ray Kroc

“Luck has nothing to do with it, because I have spent many, many hours, countless hours, on the court working for my one moment in time, not knowing when it would come.” — Serena William

“Even if you don’t catch the Apple before it hits the ground, so long as you’re the first one to pick it up.” — Jensen Huang, NVIDIA’s CEO ¹ ²

你要儘量靠近果樹，即使來不及接住掉落的蘋果，也要當第一個撿起來的人。

The Formula

by Jason Roberts

$Luck = Doing \times Telling$

The 4 Types Of Luck 3

Naval 重新詮釋了 James H. Austin 的四種 Chance 理論，把運氣分成四種：

Type of Luck	Description	Controllability
Blind Luck	Uncontrollable chance	Uncontrollable
Active Luck	Luck from motion	Controllable
Discerned Luck	Luck from awareness	Controllable
Personality Luck	Luck from uniqueness	Controllable

“Return On Luck (ROL)” By Jim Collins

Great companies do not get disproportionately more good luck than others, but they do disproportionately benefit from the good luck they get, i.e., they generate high ROL.

How To Increase Your Luck Surface Area?

Luck = Randomness × Readiness

Expose yourself to more randomness.
Be prepared to act on those opportunities when they present themselves.

Serendipity is not a mysterious force of luck but a manageable byproduct of high activity and openness. By maximizing one’s “serendipity surface area”—the total volume of work created, people met, and ideas shared—individuals can transition from waiting for opportunities to becoming a magnet for them.

How to engineer luck by George Mack

You want to position yourself near/close to opportunities. ↩
“It’s better to be approximately/vaguely right than exactly wrong.” ↩
James H. Austin classifies four types of chances (the word Austin uses for luck) in his book Chase, Chance, and Creativity: The Lucky Art of Novelty. ↩

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Money

Wed, 24 Jun 2026 00:00:00 GMT

“Money poisons you when you’ve got it, and starves you when you haven’t.” — D. H. Lawrence

“Here’s the simple formula: Spend less than you earn—invest the surplus—avoid debt” — J.L. Collins, The Simple Path to Wealth: Your Road Map to Financial Independence and a Rich, Free Life

(Housel 2020)

People do some crazy things with money. But no one is crazy. […] Everyone has their own unique experience with how the world works. And what you’ve experienced is more compelling than what you learn second-hand. So all of us—you, me, everyone—go through life anchored to a set of views about how money works that vary wildly from person to person. What seems crazy to you might make sense to me. […] We all make decisions based on our own unique experiences that seem to make sense to us in a given moment. ¹ ²

Tails drive everything — When we pay special attention to a role model’s successes we overlook that their gains came from a small percent of their actions. That makes our own failures, losses, and setbacks feel like we’re doing something wrong. But it’s possible we are wrong, or just sort of right, just as often as the masters are. They may have been more right when they were right, but they could have been wrong just as often as you. ³

“It’s not whether you’re right or wrong that’s important,” George Soros once said, “but how much money you make when you’re right and how much you lose when you’re wrong.” You can be wrong half the time and still make a fortune.

Man in the Car Paradox — It’s a subtle recognition that people generally aspire to be respected and admired by others, and using money to buy fancy things may bring less of it than you imagine. If respect and admiration are your goal, be careful how you seek it. Humility, kindness, and empathy will bring you more respect than horsepower ever will. ⁴

Reasonable Rational

Do not aim to be coldly rational when making financial decisions. Aim to just be pretty reasonable. Reasonable is more realistic and you have a better chance of sticking with it for the long run, which is what matters most when managing money.

Academic finance is devoted to finding the mathematically optimal investment strategies. My own theory is that, in the real world, people do not want the mathematically optimal strategy. They want the strategy that maximizes for how well they sleep at night.

Philosophy

Money can only solve money problems.
Money isn’t nothing, it simply can’t be the only thing. Your wealthy life may involve money, but it will be defined by everything else.
- ~~Money is the only type of wealth.~~ → Sahil Bloom’s The Five Types of Wealth
Money is just a piece of paper.

“Think of money as information — it’s just for resource allocation across time and space” — Elon Musk
Don’t think all poverty is due to laziness. Don’t think all wealth is through hard work.
Making money is an action. Keeping money is behavior/habit. Growing money is knowledge/skill.
The proper financial mindset is to be scared enough to save for the short run and brave enough to invest for the long run.
Earning more money increases freedom. Spending less than you earn reduces stress.

Enough is enough

“Savings can be created by spending less. You can spend less if you desire less. And you will desire less if you care less about what others think of you.” — Morgan Housel

Contentment is the greatest wealth.
True wealth is found not in attaining more, but in discovering enough.
Financial freedom is a feeling, not a reality.
所謂的富裕，只有知足的人才能深切體會。不知足的人、以及徹頭徹尾感到不足的人，縱使再富裕優渥的生活，他們也感受不到。
Marginal Utility: Beyond a certain point, having more money will not lead to more security, freedom, and happiness. In fact, these things do not come from more money. They come from knowing when to stop.

See: The Mexican Fisherman
You’ll never achieve financial freedom when you play status games, fall into the consumer trap, and let your ego dictate your spending.
- The only way to build wealth is to have a gap between your ego and your income. Less ego, more wealth.
False Belief: “If I become great at making money, you’ll automatically become wealthy.”
- Make Money → Spend Money → Make Money → Spend Money
- Money more in = More money out
  - Lifestyle Inflation/Creep
    - When your income increases, your expenses increase just as much to upgrade the quality of your life.
  - Expectation Inflation
    - Expectation is the greatest liability. You will never be rich (financially wealthy) if your expectations are growing faster than your asset because you are constantly wanting more.
    - If your expectations grow faster than your income, you’ll never be satisfied with your money, no matter how much you accumulate.
    - You manage financial expectations by keeping your lifestyle way below your means.
    - Your Margin of Freedom is the buffer you intentionally create between your reality and your expectations.
    - The value of all money is relative to expectations. Reducing your needs has the same impact as increasing your income—but the former is more certain and in your control than the latter, so it has a higher expected value.
    - The less you need, the richer you become—wealth is about flexibility, not luxury.
    - Being rich is having things. Being wealthy is knowing you don’t need them.
      
      “I want it, but I can’t afford it” ➞ “I can afford this and more, but I don’t need it.”
    - Manage Your Expectations: You can be financially poor, but psychologically rich.
    - 《致富心態》（The Psychology of Money）的作者 Morgan Housel 曾舉過一個例子：

約翰 · 洛克斐勒的財富相當於四千億美元，但他一生中從未擁有過青黴素、防曬乳或止痛藥。在他大部分成年時期，沒有電燈、空調或太陽眼鏡。財富的感受，取決於所處的時代背景與期望。

John D. Rockefeller was worth the equivalent of $400 billion, but he never had penicillin, sunscreen, or Advil. For most of his adult life he didn’t have electric lights, air conditioning, or sunglasses. Everything about wealth is circumstances in the context of expectations.

On Making Money

Optimize for life fulfillment/experiences, not for money-in-the-bank.
- 人生的價值，不在「金錢」的總和，而在「體驗」的加總。
- 人們真正想要的，是食、衣、住、行、育、樂，而不是銀行裡的數字。
Having a lot of money ≠ Rich life
- 而財富，是這些東西的總稱，而非金錢。
- 所以，在人生中，你應該追求「財富」，而不是追求「金錢」。
Never allow self-worth to be dictated by net worth.
- 為了「幸福感」賺錢，不要為了「饋乏感」賺錢。
Use money to make more money for you. ⁵

“Rich men use most of their money to get richer. Poor men use most of their money to look richer.” — Mokokoma Mokhonoana

(Collins 2016)

“Stop thinking about what your money can buy. Start thinking about what your money can earn. And then think about what the money it earns can earn.”
- The rich get richer. Money begets money.
Skills get you to a million, character/charisma takes you to 100 million, and time brings you to a billion.

“The reason you’re not making $10m a year is that you don’t know HOW to make$ 10m a year. Therefore, that lack of knowledge is costing you $10m a year.” — Alex Hormozi
The only way to make a lot of money is to create a lot of value. To do something people want. No value means no money. Money is a lagging indicator of value created, impact, and service. Don’t chase the dollars. Create the value and the money will chase you. ⁶
MONEY and TIME is a balancing act. Stop trading/renting time for money, so money can create more time for you.

“Money is something you trade your life energy for. You sell your time for money. It doesn’t matter that Ned over there sells his time for a hundred dollars and you sell yours for twenty dollars an hour. Ned’s money is irrelevant to you. The only real asset you have is your time. The hours of your life.” — Vicki Robin, Your Money or Your Life
- Millionaires don’t have salaries. They own assets.
- WEALTH = Net Income + Asset Value
- 真正的財務自由，是不再被困在「時間換取金錢」的枷鎖裡。
The best thing you can do to stay poor is to start tomorrow.
- The Action Mindset: The longer you’re not taking action, the more money you’re losing.
The only way to make passive income is to provide value in a way that is not directly tied to your time. The best business model is the one that scales while you sleep.
- 被動收入＝睡後收入
- Passive income is actually “less active” income → Difference: “LEVERAGE”
  - We all have 24 hours per day.
  - We are all being paid per hour rate.
  - We all trade/rent out time for money at some levels.
開源節流
- Prioritize buying assets consistently over saving excessively.
- Don’t focus on saving (fixed mindset), focus on earning (growth mindset).
- Saving has limited downside, earning has unlimited upside.
- There’s a limit to how much you can cut, but no limit to how much you can earn.

On Saving Money

It’s not how much money you make, but how much money you keep and take home.
Mindset shift for keeping money:
- ❌ 沒有拿去投資以獲得更高獲利的「罰金」
- ✅ 支付未來幸福生活的「入場費/手續費」(安全邊界 Margin of Safety)
Unspent money buys something intangible but valuable: freedom, independence, autonomy, and control over your time. Every dollar of savings buys a claim check on the future.

(Collins 2016)

“There are many things money can buy, but the most valuable of all is freedom. Freedom to do what you want and to work for whom you respect.”

“What’s the point of having f*ck you money if you never say f*ck you?”
- 金錢最大的價值是買回/留下「自由」，也就是「選擇權」。
- Wealth is hidden. Wealth is the money you don’t spend. Wealth is the nice car you don’t buy. Wealth is the big house you don’t purchase. Wealth is the financial assets that haven’t yet been converted into the stuff you see. Wealth is an option not yet taken to buy something later.

On Spending Money

“Spend your money on the things money can buy. Spend your time on the things money can’t buy.” — Haruki Murakami

“Too many people spend money they haven’t earned (can’t afford), to buy things they don’t want (need), to impress people that they don’t like (care).” — Will Rogers

“If you buy things you do not need, soon you will have to sell things you need.” — Warren Buffett

“Waste lies not in the number of possessions but in the failure to enjoy them.” — Joe Dominguez and Vicki Robin, Your Money or Your Life

“The key is remembering that anything you buy and don’t use, anything you throw away, anything you consume and don’t enjoy is money down the drain, wasting your life energy and wasting the finite resources of the planet. Any waste of your life energy means more hours lost to the rat race, making a dying. Frugality is the user-friendly and earth-friendly lifestyle.” — Vicki Robin, Your Money or Your Life

“Frugality is enjoying the virtue of getting good value for every minute of your life energy and from everything you have the use of.” — Vicki Robin, Your Money or Your Life

我發現，把錢花在那些很快就消失/一下子就消耗掉/轉瞬即逝的東西上，會讓自己有種受騙的感覺。
Consider spending money as a failure of imagination; a failure to solve problems by smarter means.
Your need for money is inversely related to your level of skill. Money buys convenience but more importantly, it compensates for lack of skill.
Money can buy happiness_, but in an indirect way._ It’s not money itself that makes you happier. It’s the thing acquired by money that actually makes you happy.

“Those who say that money can’t buy happiness, never had any.” — Samuel L. Jackson
Spending can be a representation of how hard you’ve worked and how much stress went into earning your pay check.
“Nothing you will do in your lifetime, realistically, will waste more money than buying a new car. It’s the single worst financial decision millennials will ever make.”

出門/落地就折價 30%
Bought Status Test

Before you buy something, ask yourself: Would I buy that thing if I couldn’t tell anyone about it?
The best uses of money are those that create one of four things in your life: Time, Experiences, Purpose, or Health.

“I try to keep in mind that there are two ways to use money. One is as a tool to live a better life. The other is as a yardstick of success to measure yourself against other people. The first is quiet and personal, the second is loud and performative. It’s so obvious which leads to a happier life.” — Morgen Housel ⁷
- Don’t buy “dumb things” that offer “temporary happiness.” Spend smart on the things that bring you true, long-lasting happiness.
- Do not attempt to achieve status, respect, or admiration through material purchases.
Experimental Purchase (✅) Impulsive Purchase (❌)
- Never buy things based on status/material desires. Instead, buy things that make you healthier, wealthier, or provide you free time. It’s called Practical Materialism: Products that make a material difference in the quality of your life.
  - On the one hand, spend extravagantly on things you love (e.g., travel).
  - On the other hand, save (cut costs) mercilessly on things you don’t love (e.g., car).
- Luxury = Necessity that begins where necessity ends
Spending any amount of money to “save money.”
- Look at the ROI of your expenses, not the price tag.
- Buying quality is key. If you buy quality the first time, it can last a lifetime.
- Frugal doesn’t mean cheap. Cheap is saving money in short term, while frugal is making wise choices to save in the long run.
  
  花小錢省大錢
- Often, the more expensive item (“Buy It For Life” ) is more frugal than the cheaper item (“Buy Once, Cry Once”).
The more money you have, the harder it becomes to know how to spend it in a way that will make you happy. And that confusion sets in at fairly low levels of income.

The concept of the Doughnut, as introduced by economist Kate Raworth, illustrates a balance between meeting essential human needs (the social foundation) and staying within planetary limits (the ecological ceiling). When applied to personal wealth and happiness, the Doughnut highlights a crucial insight: beyond a certain level of income—where basic needs are comfortably met—people enter a more ambiguous space of desire, where knowing what to want becomes far less straightforward than knowing what to need. As Luke Burgis points out ⁸, once survival is secured, people shift from necessity-driven decisions to socially influenced desires, often struggling to determine what will truly bring fulfillment.
Eliminate Before Accumulate: Use The “One in, One Out” Rule when buy things
3 Levels
1. Beginner: If you can’t afford it twice, don’t buy it.
2. Advanced: If it’s more than 10% of your income don’t buy it.
3. Pro: If it’s not making you more money, only buy it if your assets can pay for it.
Tip generously whenever you’re able to. Be frugal with yourself and generous with others. Generosity creates significantly more happiness than consumption. It compounds. As a side benefit, when you tip generously, people go out of their way to help you, which always makes your life easier in the long run.

FIRE = Financial Independence, Retire Early
Financial Freedom/Independence = passive income exceeds your cost of living (日常開銷)
Financial Literacy = understand how to manage your money

Investing in yourself is the highest ROI investment you’ll ever make in your life

All human behaviors make sense with enough information. ↩
“Being poor, for example, reduces a person’s cognitive capacity more than going one full night without sleep. It is not that the poor have less bandwidth as individuals. Rather, it is that the experience of poverty reduces anyone’s bandwidth.” — (Mullainathan and Shafir 2013) ↩
“In 58 years of Berkshire management, most of my capital-allocation decisions have been no better than so-so. […] Our results have been the product of about a dozen truly good decisions.” — Warren Buffett ↩
“When you see someone driving a nice car, you rarely think, “Wow, the guy driving that car is cool.” Instead, you think, “Wow, if I had that car people would think I’m cool.” Subconscious or not, this is how people think.” ↩
In contrast, borrowing money creates debt’s vicious cycle, leading to financial strain and growing interest payments that can be difficult to escape. ↩
No one hands out money. No one is going to pay you just because they like you or think you’re cool. That’s not the way the world works. Money earned is a direct byproduct of value created—and that value is a direct byproduct of your service of others. It’s not talking about the thing, it’s not brainstorming about the thing, it’s not asking about the thing, it’s not thinking about the thing. The only way to create value is by doing the thing. Identify a problem, create a solution, scale the solution. Simple, not easy. ↩
錢是手段，不是目的。 ↩
“After meeting our basic needs as creatures, we enter into the human universe of desire. And knowing what to want is much harder than knowing what to need.” ↩

Collins, J. L. 2016. The Simple Path to Wealth: Your Road Map to Financial Independence and a Rich, Free Life. First edition. Scotts Valey, California: CreateSpace Independent Publishing Platform. ↩¹ ↩²

Housel, Morgan. 2020. The Psychology of Money: Timeless Lessons on Wealth, Greed, and Happiness. Petersfield: Harriman House. ↩

Mullainathan, Sendhil, and Eldar Shafir. 2013. Scarcity: Why Having Too Little Means so Much. New York: Times Books Henry Holt and Company. ↩

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Quit social media

Wed, 24 Jun 2026 00:00:00 GMT

(Haidt 2024)

“This is the great irony of social media: the more you immerse yourself in it, the more lonely and depressed you become.”

“The phone-based life makes it difficult for people to be fully present with others when they are with others, and to sit silently with themselves when they are alone.”

“There are only two industries that refer to their customers as ‘users’: the illegal drug trade and tech companies. Both thrive by creating addicts and profiting from the addiction.” — The Social Dilemma (2020 film)

“Social media should be used as a platform to share your efforts (show your work) with the world, not as a place to mindlessly spend your time. The key is realizing that the flow needs to go from the real world into the digital space, not the other way around. Those who understand this will be the ones who succeed in life, almost guaranteed, barring some accident or injury. It’s that simple.” — Andrew Huberman

(Nguyen et al. 2025)

Quit social media | Dr. Cal Newport | TEDxTysons

A life without Instagram

為什麼我不用社群媒體了？

為什麼我想停止使用社群媒體？

10 Hacks to Fight Social Media Distractions

Eight cognitive biases social media takes advantage of

Social media is a “slot machine” designed to be addictive.

The goal of social media is to make every problem, your problem.

頭號時間殺手/小偷 (No.1 Timer Killer/Thief) 🪬

生活有兩大誤區：一是生活給別人看，二是看別人生活。

Social media is a highly judgmental space. What you see there is merely a curated highlight reel—a second reality that doesn’t tell the full story of people’s behind-the-scenes lives.

Social media increases two things:

fear of losing
strengthening of ego

Social media content, which offers a quick, easily accessible way that makes you happy or, even if it doesn’t make you happy, offers an escape from the thing that makes you unhappy.

Social media is a complete waste of time. These platforms routinely lead to anxiety, isolation and unhappiness across all ages.

社群媒體並無法消除寂寞感，只會再疊加一層焦慮感。

Social media can feel like a second job, with people constantly deciding what to post, overthinking every detail, and trying to keep up with others—often to the point of exhaustion.

Frequent scrolling and swiping behaviors can hinder/inhibit our ability to deeply focus and gradually shorten/fragment our attention spans. As our brains are flooded with an overwhelming stream of information, cognitive energy and mental resources become depleted, leaving us less capable of producing meaningful and tangible outputs.

Fast Digital Consumption

is harmful to the brain, mind, and soul. ¹
making re-reading the same page feels like a waste of time because the short content I constantly consume has made my brain accustomed to this behavior.

Avoid unconsciously scrolling on social media without any intentions ²
Unless you’re making money from social media, delete them.
Instead of passively scrolling, engage with content by leaving thoughtful comments, asking questions, or joining conversations. Shift from passive consumption to active participation.
Set an intention to view social media as simply an idealized highlight reel with something engaging and entertaining, but really not a reflection of real life.
Don’t take content recommendations from algorithms. Get your recommendations from people you follow who’ve earned your trust.
Set boundaries for social media usage → helpful for taming/calming the monkey mind
Not all photos/videos need to be shared. It’s the memories that count.
Unfollow celebrities/influencers/brands.
Mute everyone online who doesn’t do at least one of the following:
- Teach you something new
- Make you laugh
- Want to see them in the next 6 months
I no longer use it for validation; now, I use it to:
- Stay accountable to my goals (Building In Public)
- Quickly capture daily learnings (Today I Learned)
- Deeply process thoughts I struggle to articulate

The Paradox of Connectedness/Social Media

Smartphones and digital distractions have amplified this issue. We can be in the same room with others physically, but still feel completely disconnected.
Social media has created more connectedness than ever before—a constant dopamine drip.
We have more connectedness, but we feel less connected to those right in front of us.
Social media is as addictive as drugs ³ designed to make you wish you were somewhere else, doing something else, with someone else.
We all need to put down the phone and spend time connecting with people in person/real life. Disconnect to reconnect.
“NutraSweet” Connection

Social media mimics real socializing, but it’s just a cheap imitation—like “NutraSweet (甜味劑)” for the brain, tricking you into thinking you’re getting what you need, only to leave you feeling empty.

The market values rare and valuable skills, not easily replicated activities like social media use.

“I deleted all my social media accounts, and I regretted it.” — Said no one ever.

We naturally seek social acceptance and approval, but the only validation that truly matters comes from yourself and the people you love. Focus on them, and let go of the need to compare yourself to others.

A life without social media is more productive and peaceful, fostering deeper concentration and more restorative leisure time.

By quitting social media, you gonna experience:

less anxiety
less sense of comparison
more peace of mind
more productive days
more realness
more sense of presence

…and the list goes on!

If you were to reduce screen time—especially social media—by just one hour per day for the next 40 years, that’s 15,000 hours of your life.

Enough time to become a master at nearly anything.
Enough time to build a thriving business.
Enough time to make hundreds of memories with your loved ones.

Humblebrag

BS Asymmetry Principle

News Sobriety

Comparison is the thief of joy

Addiction is not about pleasure, it’s about escape

Brain Rot (腦腐) ↩
aka Doomscrolling (= Idle Scrolling = Zombie Scrolling = Mindlessly Surfing) → Sans Scrolling ↩
(1) Excessive social media use is comparable to drug (毒品) addiction (2) The best things in life are happening away from screens. Phone addiction is a silent epidemic. ↩

Haidt, Jonathan. 2024. The Anxious Generation: How the Great Rewiring of Childhood Is Causing an Epidemic of Mental Illness. New York: Penguin Press. ↩

Nguyen, Lan, Jared Walters, Siddharth Paul, Shay Monreal Ijurco, Georgia E. Rainey, Nupur Parekh, Gabriel Blair, and Miranda Darrah. 2025. “Feeds, Feelings, and Focus: A Systematic Review and Meta-Analysis Examining the Cognitive and Mental Health Correlates of Short-Form Video Use.” Psychological Bulletin 151 (9): 1125–46. https://doi.org/10.1037/bul0000498. ↩

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Task Switching

Wed, 24 Jun 2026 00:00:00 GMT

≈ Context Switching

When we attempt to juggle multiple tasks simultaneously, the brain has to shift focus from one task to another. This switching isn’t instantaneous; it requires cognitive resources to re-orient and re-engage with the new task. Therefore, when transitioning from one task to another, it’s important to have a brief transition period.

During this period, the focus is on reflecting on the previous task and mentally disengaging from it, rather than immediately trying to focus on the next task.
By doing so, we avoid placing unfair expectations on our neural circuits to instantly switch to task B, and reduce the time it takes to fully engage in task B.
Do not introduce a new task, e.g., checking the phone, in between task A and task B. (This is not a time to look at your phone!)

Visual Perceptual Exercise

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The Cost of Interrupted Work

Wed, 24 Jun 2026 00:00:00 GMT

“Productivity depends on being able to juggle a lot of little details in short term memory all at once. Any kind of interruption can cause these details to come crashing down. When you resume work, you can’t remember any of the details (like local variable names you were using, or where you were up to in implementing that search algorithm) and you have to keep looking these things up, which slows you down a lot until you get back up to speed.” — Joel Spolsky


_Source


_Source

(Mark, Gudith, and Klocke 2008)

https://www.fastcompany.com/944128/worker-interrupted-cost-task-switching

Cognitive psychologist Dr. Gloria Mark of UC Irvine found that after an interruption lasting as little as 2.8 seconds, knowledge workers take an average of over 23 minutes to fully re-immerse/refocus themselves in the original task, a phenomenon known as the “cognitive switching penalty”.

This happens because when interrupted, the brain must re-establish context for the original task, which is a process that can take a significant amount of time.

Carlson’s law

= Law of Homogeneous Sequences

by Sune Carlson

Interrupted work will always be less effective and take longer than if completed continuously.

Constant interruptions for software developers are caused by:

Meeting overload: When a single daily standup runs 45 minutes, 10% of your team’s workweek is gone — before factoring in all the other recurring meetings filling their calendars.
Calendar fragmentation: A developer with just 90 minutes of scattered meetings throughout the day can lose 4+ hours of potential deep work due to the mental context-switching required before and after each interruption.
Ad-hoc communications: Junior developers naturally reach out with a “quick” Slack message when they’re stuck, and suddenly your most experienced engineers are spending more time troubleshooting others’ problems than solving their own.

The Hofstadter’s Law

Wed, 24 Jun 2026 00:00:00 GMT

“A hero is one who knows how to hang on for one minute longer.” — Norwegian proverb

“The difference between ordinary and extraordinary is that little extra.” — Jimmy Johnson

In contradiction to Parkinson’s Law

Things usually take longer than you expect, even when you take into account The Hofstadter’s Law itself. ¹

E.g., if you think you’ll finish your homework in an hour, it might actually take two hours.

The Ninety-Ninety Rule in Software Engineering

The first 90 percent of the code accounts for the first 90 percent of the development time. The remaining 10 percent of the code accounts for the other 90 percent of the development time.

When you have 90 percent of a large project completed, finishing up the final details will take another 90 percent.

Often, the last 10% of a task takes as much time as the first 90% did.

The Energy-Output Curve by Sahil Bloom

The final 5% of the work costs an extra 100%. In other words, it may take 100 units of effort to get to 95% quality, but that final 5% will take another 100.

The final 5% is where good work becomes great work.

Great work isn’t unlocked by wanting greatness more. It’s unlocked by placing an unreasonable amount of care into the craft itself.

The margin between good and great is narrower than it seems. What begins as a slight edge over the competition compounds with each additional contest.

The Pomodoro Technique

Wed, 24 Jun 2026 00:00:00 GMT

The original technique has six steps:

Decide on the task to be done. ¹
Set the Pomodoro timer (typically for 25 minutes).
Work on the task. If your mind wanders to something else during a Pomodoro, note it down and return to it after the break — do not act on it!
End work when the timer rings and take a short break (typically 5–10 minutes).
Go back to Step 2 and repeat until you complete four pomodori.
After 4 pomodori are done, take a long break (typically 20–30 minutes) instead of a short break. Once the long break is finished, return to step 2.

After completing a task within a Pomodoro session, utilize any remaining time to briefly review and reflect on what you’ve done. ² Use this opportunity to make small improvements, reinforce what you’ve learned, and document key insights until the timer signals the end of the Pomodoro.

Additionally, to transit smoothly into future sessions, take this time to glance over your list of upcoming tasks for the next Pomodoro sessions, update them if necessary.

It’s recommended to assign just one task to each 25-minute block. Make sure to link the task to your big goals. For every task, ask yourself: “Why does this matter?” ↩
What did you accomplish? Did you fulfill your learning target, objective, or outcome for the task? ↩

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You can achieve anything if you focus on one thing at a time

Wed, 24 Jun 2026 00:00:00 GMT

If you chase two rabbits, you catch none.

“Concentrate all your thoughts upon the work at hand. The sun’s rays do not burn until brought to a focus.” — Alexander Graham Bell

“The only way to gain enough efficiency to complete The Art of Computer Programming is to operate in batch mode, concentrating intensively and uninterruptedly on one subject at a time, rather than swapping a number of topics in and out of my head.” — Donald Knuth

Multitasking (多工) is a myth. Focus on completing one task at a time in series/sequence; avoid multi-task in parallel.¹

Unitasking (單工): Do one thing at a time, and do it extremely/exceptionally well. Don’t half-ass two things. Whole-ass one thing. If you’re half in, you’re actually all out.

Unitasking and deep work are two sides of the same coin.

Avoid “priority ping-pong” — stay committed to one task at a time. Batch similar tasks together to minimize context switching.

Context switching = Fragmented
No context switching = Focused

The Cost of Interrupted Work

The Cocktail Party Effect

refers to the ability to focus one’s attention a particular stimulus while filtering out a range of other stimuli (i.e., noise)

Human Brain Paradox

Your brain is a supercomputer, but it can…
- only have one thought at a time.
- really focus/concentrate on one thing at a time
Humans can only direct their attention to one thing at a time.

In The Happiness Hypothesis, New York University psychologist Jonathan Haidt describes the key distinction of “automatic processing” and “controlled processing” as it relates to multitasking:

Controlled processing is limited — we can think consciously about one thing at a time only — but automatic processes run in parallel and can handle many tasks at once. If the mind performs hundreds of operations each second, all but one of them must be handled automatically.

Multi-tasking Costs

Increased Errors: Each switch risks losing focus on important details or skipping steps, especially if the tasks are complex or require high concentration.
Longer Completion Time: The time taken to re-focus and re-establish where we left off adds up, sometimes resulting in doubled or even tripled task durations.
Cognitive Fatigue: Constantly redirecting attention can exhaust the brain, leading to hinder your creativity and reduce overall decision-making quality.

做什麼，像什麼

“Age quod agis”

Do what you are doing. = Do well whatever you do. = Concentrate on the task at hand.

When walking, walk. When sitting, sit. When eating, eat. Don’t wobble.
Use lunch time for lunch.
When drinking tea, just drink tea.
If you want to live a quiet life, live a quiet life.

ichigyo-zammai (一行三昧) is a Zen term that translates to ‘one practice concentration’’, or “single-task focus”.

Ichigyo-zanmai is the practice of doing things to the best of one’s best ability; putting your whole self into the task at hand, nothing less.

Focus is about saying no

Being indistractable is superpower

Multitasking isn’t always bad — you just have to make sure the conditions are right. The key distinction lies in automatic vs controlled processing (as Haidt describes it). Tasks that are highly practiced, routine, or performed on “autopilot” can run in parallel with others — walking while talking, folding laundry while listening to a podcast. However, checking email during a strategy meeting is not “being efficient” — it is partitioning your attention and missing context from both. ↩

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Abandon your ego

Tue, 23 Jun 2026 00:00:00 GMT

“Showing off is the fool’s idea of glory.” — Bruce Lee

“The main cause of our unhappiness is that we identify so strongly with the ego.” — Tenzin Palmo

“More people would learn from their mistakes if they weren’t so busy denying them.” — Harold J. Smith

“If you want to improve, be content to be thought foolish and stupid.” — Epictetus

Ego 自我評價；自我中心；自負；自尊心

≈ Expose your ego.

≈ Put your ego aside.

≈ Leave your ego at the door.

多一點別人，少一點自己。

“Me” is a disease.

Ego is not your Amigo.

Get small — Littleness — The sense of transcendence that makes us small

面子是這個世界上最不值錢的東西。

有人為了愛面子，不願意與他人學習請教，失去了成長的機會。
有人為了愛面子，不願意與他人應對互動，失去了良好的人緣。
有人為了愛面子，把錢花在奢侈的物質上，失去了用錢的效率。

One of the great mistakes in life is suffering for years because you didn’t want to feel foolish for five minutes.

You don’t want to apologize, so you let a relationship deteriorate.
You’re scared of the sting of rejection, so you don’t ask for what you want.
You fear people will say your idea is dumb, so you never start the business.

“Keep Your Identity Small” by Paul Graham

Politics, like religion, is a topic where there’s no threshold of expertise for expressing an opinion. All you need is strong convictions/beliefs, and anyone can have those.

I think what religion and politics have in common is that they become part of people’s identity, and people can never have a fruitful argument about something that’s part of their identity.

So it’s not politics that’s the source of the trouble, but identity. When people say a discussion has degenerated into a religious war, what they really mean is that it has started to be driven mostly by people’s identities.

The more labels you have for yourself, the dumber they make you.

“I assume I’m below average” by Derek Sivers

Now I just assume I’m below average.

It serves me well. I listen more. I ask a lot of questions. I’ve stopped thinking others are stupid. I assume most people are smarter than me.

To assume you’re below average is to admit you’re still learning. You focus on what you need to improve, not your past accomplishments.

David Foster Wallace’s Commencement Speech “This Is Water” ¹

#TODO

Not thinking less of yourself, but thinking of yourself less.

“Thinking about yourself is the source of all unhappiness.” — Naval Ravikant

“Think lightly of yourself and deeply of the world.” — Miyamoto Musashi

The Beginner Mindset

The Speech That Changed How I See the World | The Curiosity Chronicle ↩

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Always keep going

Tue, 23 Jun 2026 00:00:00 GMT

“Remember diamonds are created under pressure so hold on, it will be your time to shine soon.” — Sope Agbelusi

“Not everything blooms in spring. Your season might be autumn. Keep going.” — James Clear

“Darkness is preparation for light. Sadness is preparation for joy. Failure is preparation for success. But only if you keep going and remain open to what comes next.” — James Clear

“Take into account that great love and great achievements involve great risk.” — Dalai Lama

“No mud, no lotus.” — Thích Nhất Hạnh

“Keep going. Your hardest times often lead to the greatest moments of your life. Keep going. Tough situations build strong people in the end.” — Roy T. Bennett, The Light in the Heart

“What I’ve learned is to always keep going. Always. No matter what happens, the storm eventually ends, and when the storm does end, you want to make sure that you’re ready.” — Kobe Bryant

“Rest at the end, not in the middle. And that’s something I always live by. I’m not going to rest, and I’m going to keep on pushing now. There are a lot of answers that I don’t have, even questions that I don’t have, but I’m just going to keep going.” — Kobe Bryant

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Be ready to change your mind completely at any given time

Tue, 23 Jun 2026 00:00:00 GMT

“Your assumptions are your windows on the world. Scrub them off every once in a while, or the light won’t come in.” — Alan Alda

“Our life always expresses the result of our dominant thoughts.” — Soren Kierkegaard

“On any given day, you may struggle with your habits because you’re too busy or too tired or too overwhelmed or hundreds of other reasons. Over the long run, the real reason you fail to stick with habits is that your self-image gets in the way. This is why you can’t get too attached to one version of your identity. Progress requires unlearning. Becoming the best version of yourself requires you to continuously edit your beliefs, and to upgrade and expand your identity.” — (Clear 2018)

“The more an idea is tied to your identity, the more you will ignore evidence it is false. People seem to have no trouble finding reasons to ignore the merits of ideas they dislike. To continue to grow and learn, you must be willing to update, expand, and edit your identity. In many ways, growth is unlearning.” — James Clear

“The test of a first-rate intelligence is the ability to hold two opposed ideas in mind at the same time and still retain the ability to function.” — F. Scott Fitzgerald ¹

“Beware of false knowledge, it is more dangerous than ignorance.” — George Bernard Shaw

“We are all born ignorant, but one must work hard to remain stupid.” — Benjamin Franklin ² ³

“Today is the oldest you’ve ever been, and the youngest you’ll ever be again.” — Eleanor Roosevelt

“In a world full of people who seem to know everything, passionately, based on little (often slanted) information, where certainty is often mistaken for power, what a relief it is to be in the company of someone confident enough to stay unsure.” — George Saunders

“I can’t understand why people are frightened of new ideas. I’m frightened of the old ones.” — John Cage

“I always get to where I am going by walking away from where I have been.” — Winnie-the-Pooh

Never forget that, no matter how certain, you might be wrong. The only bad view is the one you’re stuck in.

“Strong opinions, loosely/weakly held.”

Any opinions I have formed can be changed based on accumulated personal experience and information that comes my way.

The fastest way to an effective forecast is often through a sequence of lousy forecasts. Instead of withholding judgment until an exhaustive search for data is complete, I will force myself to make a tentative forecast based on the information available, and then systematically tear it apart, using the insights gained to guide my search for further indicators and information. Iterate the process a few times, and it is surprising how quickly one can get to a useful forecast. Since the mid-1980s, my mantra for this process is “strong opinions, weakly held.” Allow your intuition to guide you to a conclusion, no matter how imperfect — this is the “strong opinion” part. Then — and this is the “weakly held” part — prove yourself wrong. Engage in creative doubt. Look for information that doesn’t fit, or indicators that pointing in an entirely different direction. Eventually your intuition will kick in and a new hypothesis will emerge out of the rubble, ready to be ruthlessly torn apart once again. You will be surprised by how quickly the sequence of faulty forecasts will deliver you to a useful result. This process is equally useful for evaluating an already-final forecast in the face of new information. It sensitizes one to the weak signals of changes coming over the horizon and keeps the hapless forecaster from becoming so attached to their model that reality intrudes too late to make a difference. More generally, “strong opinions weakly held” is often a useful default perspective to adopt in the face of any issue fraught with high levels of uncertainty, whether one is venturing a forecast or not. Try it at a cocktail party the next time a controversial topic comes up; it is an elegant way to discover new insights — and duck that tedious bore who loudly knows nothing but won’t change their mind!— Paul Saffo

The Learners vs The Learned

The Ship of Theseus

The Streetlight Effect

Maslow’s Hammer

The Cookie Thief

Empty Your Cup

The Mueller-Lyer Illusion

This is called “Integrative Complexity” in Psychology ↩
To remain “stupid” means refusing to learn, refusing to think, or deliberately avoiding knowledge and growth. ↩
The “work hard” part is ironic. It suggests that since life constantly gives us chances to learn—from experience, other people, mistakes, books, etc.—you’d actually have to put in effort to ignore all that and stay uninformed. ↩

Clear, James. 2018. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones: Tiny Changes, Remarkable Results. London: Random House Business. ↩

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Choose your response

Tue, 23 Jun 2026 00:00:00 GMT

“How we decide to respond to our fears, that is the person we become.” — Will Smith, Will

“It is the set of the sails, not the direction of the wind that determines which way we will go.” — Jim Rohn

“Between (triggering) stimulus and (emotional) response there is a space (gap). In that space is our power to choose our response. In our response lies our growth and our freedom.” — Viktor E. Frankl ¹

“When things go wrong, don’t go with them.” — Elvis Presley

“How people treat you is their karma; how you react is yours.” — Dr. Wayne Dyer

“If we are all going to be destroyed by an atomic bomb, let that bomb when it comes find us doing sensible and human things-praying, working, teaching, reading, listening to music, bathing the children, playing tennis, chatting to our friends over a pint and a game of darts—not huddled together like frightened sheep and thinking about bombs. They may break our bodies (a microbe can do that) but they need not dominate our minds.” — C.S. Lewis ²

“You may not control all the events that happen to you, but you can decide not to be reduced by them.” — Maya Angelou

“You cannot control what happens to you, but you can control the way you think about all the events. You always have a choice. You can choose to face them with a positive mental attitude.” — Roy T. Bennett, The Light in the Heart

It’s not what happens to us that shapes our lives, but how we choose to respond.
You can’t control the behavior of others, but you can always control how you respond to it.
You are not the cause of everything that happens to you, but you are responsible for how you respond to everything that happens to you.

Be effective, not defensive

Most of life’s conflicts come from people reacting to situation rather than responding to it. Man who cannot control his words cannot control himself.

REACTING
- Person 1: “Why did you do it like that?”
- Person 2: “What do you mean? What’s wrong with how l’ve done it?”
RESPONDING
- Person 1: “Why did you do it like that?”
- Person 2: “I did it like that because I’ve done it in a similar way before - it’s the most efficient method.”

By reacting to aggression with aggression we lose the opportunity to spiritually benefit from the experience.

The Two Arrows

In life, we cannot always control the first arrow. However, the second arrow is our REACTION to the first. The second arrow is always optional.

Most people don’t stop at the first arrow. They fire a second one at themselves.

The rejection wasn’t enough—they add self-doubt.
The mistake wasn’t enough—they add self-criticism.
The failure wasn’t enough—they add shame.

The second arrow is our reaction to the first. It’s the emotional wound we inflict on ourselves.

But here’s the thing: the second arrow is optional.

Regret, guilt, and over-analysis don’t change the past. They only deepen the wound.

The real skill in life isn’t avoiding pain—it’s refusing to shoot yourself twice.

To follow up an error with a foolish reaction is to lose twice.

The Empty Boat

A true transformation begins with a mental shift

Peace from mind

Two Wolves: Dark Wolf & Light Wolf

Cognitive Defusion

Create psychological distance ↩
“It’s like singing on a boat during a terrible storm at sea. You can’t stop the raging storm, but singing can change the hearts and spirits of the people who are together on that ship.” — Anne Lamott ↩

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Creativity is just connecting things

Tue, 23 Jun 2026 00:00:00 GMT

“Creativity is just connecting things. When you ask creative people how they did something, they feel a little guilty because they didn’t really do it, they just saw something. It seemed obvious to them after a while. That’s because they were able to connect experiences they’ve had and synthesize new things. And the reason they were able to do that was that they’ve had more experiences or they have thought more about their experiences than other people.” — Steve Jobs

“The dangerous man is the one who has only one idea, because then he’ll fight and die for it. The way real science goes is that you come up with lots of ideas, and most of them will be wrong.” — Francis Crick

“If a plant only gets sunlight, it’s very harmful. It needs darkness too…In the darkness, it converts oxygen into carbon dioxide. We are like that too. We need periods of doing & periods of non-doing.” — Robert Pirsig

“You can’t use up creativity. The more you use, the more you have.” — Maya Angelou

Creativity is the focused combination of unlikely things. If you wish to be more creative, look for the connections between two previously unconnected things.
Creative Thinking is not about generating something new from a blank slate, but rather about taking what is already present and combining those bits and pieces in a way that has not been done previously.
Being creative isn’t about being the first (or only) person to think of a new idea. More often, creativity is about connecting ideas, i.e., finding a new link/relation between two old ideas.

Doing absolutely nothing promotes creativity

The 3B’s Of Creativity

Bus (movement)
Bath (leisure)
Bed (sleep)

Create An Evil Twin

Imagine there’s an evil identical twin of you whose sole job is to out-think you.
What are they thinking?
This thought experiment allows the mind to explore creative ideas because you can blame it on the twin.

Be Like Japan

Japan practiced an isolationist policy called Sakoku (鎖國政策) for 265 years. They cut off the outside world, resulting in their unique culture
Once per quarter, practice Sakoku for a weekend or a week
Sakoku is intermittent fasting for the mimetic mind

The Creative Process

Discover - Read a lot. Observe the world. Notice.
Collect - Immediately record anything that strikes you.
Generate - Build on your notes to brainstorm lots of ideas.
Combine - Connect previously unconnected ideas.
Refine - Edit, edit, edit. Select the best.

“The Creativity Faucet” by Julian Sharpiro

Creativity needs warmup.

Visualize your creativity as a backed-up pipe of water.
The first mile is wastewater that needs to be emptied. ¹
The clear water arrives after emptying the bad ideas, you begin to spot patterns (樣態) as to why they are bad. ² ³

Let’s apply this to creativity: At the beginning of a creative session, see through every bad idea that comes to mind. Instead of being self-critical and resisting bad ideas, recognize that you must see them to completion. Bad ideas, by the way, are often the clichés your brain has been overexposed to. Once bad ideas are emptied, a surprising thing happens: better ideas begin to arrive.

Here’s my guess as to why: Once you’ve generated enough bad output, your mind reflexively identifies which elements caused the badness. Then it becomes better at avoiding them. You start pattern-matching interesting ideas with greater intuition.

This works because it is easier to look at something bad and intuit how to make it better than to make something good from scratch. The human brain isn’t wired for spontaneous ingenuity, but it is wired to detect what’s wrong with the world.

Here’s a video of John Mayer showing off the Creativity Faucet in real-time.

Remarks

You need 1000 bad ideas to get to 1 good idea.
Rule of Thumb: 70% of your work will be mediocre. 20% will suck. 10% will be amazing.
You have to wade through some sewage before you can swim in clear water.

The Creative Cliff Illusion (Lucas and Nordgren 2020)

Creativity actually increased during the course of the brainstorming/ideation session, leveling off in the latest periods after rising steadily in the earlier periods.

Balaji’s Transformer

If struggling to understand or think creatively about a subject, transform it to another format. For example:
- If you have a written idea, try to draw it.
- If you have a visual idea, try to write it.
- If you have a numerical idea, try to explain it out loud.
  - Talking gets the mind thinking. It’s helpful to externalize and articulate the unspoken.
  - 交談有助於思考 — 與人交談是件很重要的事，但不是閒聊或是客套話，而是認真地就某件事情對話、交換意見。藉由這樣的談話，能讓你清楚了解自己的想法，或是缺少了什麼，也能讓你看清問題的根源所在。如此一來，你腦中的想法才能具體成形。若只是一個人苦思，拚命鑽牛角尖，不僅毫無效率可言，也得不到任何具體的結果。因此，與人交談有助於彼此的思考更具體，更有效率。
The process of transforming the idea from one format to another exposes the gaps that exist in your logic and thinking, and you begin to spot creative connections among them.
Writing/Drawing is the ultimate tool to sharpen/crystalize thinking—use it as a “knife block” for life.

Genius is an egosystem, scenius is an ecosystems

Here’s how to live: Create. | Derek Sivers

The Medici Effect

“Clog naturally accumulates, so every day I work to unblock it, another small piece at a time. All of this came from hard work, not sitting around with creative thinking. It came from creative doing.” — Herbert Lui ↩
Because your pipe only has one faucet, there’s no shortcut to achieving clarity other than first emptying the wastewater. ↩
If you go deep enough and write enough your collection of ideas and perspectives becomes so unique. The trick is to keep going deeper without thinking too much. ↩

Lucas, Brian J., and Loran F. Nordgren. 2020. “The Creative Cliff Illusion.” Proceedings of the National Academy of Sciences 117 (33): 19830–36. https://doi.org/10.1073/pnas.2005620117. ↩

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Emotion Control

Tue, 23 Jun 2026 00:00:00 GMT

“Emotional sickness is avoiding reality at any cost. Emotional health is facing reality at any cost.” — M. Scott Peck

“Emotions can override any level of intelligence.” — Morgan Housel

“Temperament is more important than IQ. You need reasonable intelligence, but you absolutely have to have the right temperament. Otherwise, something will snap you.” — Warren Buffett

“Conflict cannot survive without your participation.” — Wayne Dyer

≈ Emotion Regulation

Emotional strength isn’t about getting rid of difficult feelings — it means you know how to respond to them in a healthy way — focus your attention on the actions that you can take to address your emotion, not the emotion itself. It’s not about managing your emotions; it’s about managing your response to your emotions.

Standing up for yourself without getting emotionally worked up (uptight).

The strong person is not the one who can overpower others, but the one who controls themselves in moments of anger.

Give yourself a fixed amount of time (~24 hours) to feel frustrated or angry about the failure. During this time, you don’t need to do anything but sit with the feelings and emotions. Allow yourself the grace of that period, but when the time is up, you move forward to study and start to learn from the failure. Don’t inflate the size of the failure in your mind—most failures are micro details, not macro issues.

Don’t panic.

Don’t get mad, get even.

Think of your mind as a train station platform. Emotions—anxiety, anger, sadness, etc.—are like trains constantly passing through, each heading to a different destination. The ideal approach is to stay on the platform when you recognize an emotional train you’d rather not take. You observe it, acknowledge it, but choose not to board.

But often, despite our best efforts, we find ourselves on the train before we even realize it. And that’s okay—we’re human. We get triggered, we get frustrated. What matters most is awareness. First, recognize when you’ve stepped onto the wrong train. Then, practice getting off before it takes you too far. Practice long enough, and the rides will become shorter. Eventually, you’ll develop the ability to stay grounded—mindfully choosing which trains are worth the journey.

The HALT Method

Before making an important decision ask: “Am I hungry, angry, lonely, or tired?” If you answer “yes” to any of them, address it before making any decisions.

When your thinking is contaminated by negative emotions, make as few decisions and engage in as few interactions as possible. This keeps these emotions from spilling over into your life and prevents you from making hasty decisions.
You never regret taking a night to sleep on an emotional response. But you do regret ones done in the moment.
If you’re about to take an emotion-induced action, take more deep breaths and wait 24 hours.

The Triple S Technique by Tony Robbins

Shift your STATE ¹
Change your STORY
STRATEGIZE your future

情緒量表 Mood Meter developed by Marc Brackett, Ph.D.

(Brackett 2019)

The PERMA Model developed by Martin Seligman

(Seligman 2011)

represents the five core elements of happiness and well-being:

Positive Emotion
Engagement
Relationships
Meaning
Accomplishment

The thing that prevents you from seeing what’s actually happening are your emotions. Our emotions are constantly clouding our judgment.

我是尊貴的人，不跟廉價之人吵架的。

“Think of life like a play, and it will ease your mind when you’re challenged or when someone stands in your way. Told yourself they were playing a role. Every story needs a villain. So why should you waste energy being upset at the villains in your story? Instead, you could use that energy as the fuel to beat them.” — Arnold Schwarzenegger

“Never wrestle with a pig in the mud because you’ll both get dirty and the pig likes it”. — George Bernard Shaw

“You cannot control the behavior of others, but you can always choose how you respond to it.” — Roy T. Bennett

“It is difficult to free fools from the chains they revere.” — Voltaire

“Talk sense to a fool and he calls you foolish.” — Euripides

“Never argue with a fool, because from a distance, people can’t tell who’s who.” — Will Smith, Will

“I’m at the stage in life where I stay out of arguments. Even if you say 1+1=5, you’re right. Have fun.” — Keanu Reeves

不要和白痴吵架

“If a lion turned every time small dogs barked at it, it would be the laughing stock of the jungle.” — Matshona Dhliwayo
- Dogs do not get tired of barking.
- If you argue with a fool, you become one.
- The Donkey & The Tiger
笑罵由人、唾面自乾
- 如果別人朝著你丟石頭，就不要扔回去了，留著做你建高樓的基石。
- 學會「不解釋」
- The Let-Them Theory
有些人是真心來對話的，有些人是純心來吵架的，分清楚兩者的差異！
“Taking Souls (收割靈魂)” by David Goggins

“Always aspire to act in a way that cancels out someone else’s cruel or stupid behavior.” — Carl Hiaasen
- 逆境菩薩
- Love your enemies—not by seeking their approval, but by turning your feelings about them into fuel. Let their doubt drive you. Be so exceptional at what you do that they’re forced to respect you, not out of affection, but awe. They don’t need to like you. It’s about earning respect through undeniable excellence, shattering their preconceptions with your relentless work and undeniable results.
Reminder: If someone is acting like an idiot, you can just move on and let them be wrong. You do not have a personal obligation to correct people who are committed to being stupid. Sure, sometimes you need to attempt to get on the same page, but usually you can simply reclaim your time and move on to more productive ventures.
- 無動於衷是一種超能力
- Knowing when to stop is a superpower. You don’t need to attend every argument you’re invited to, nor should you waste your energy every time.
- The more easily you get offended, the less emotional intelligence you have, and the more easily you get manipulated. Stop taking shit personally. Invest your emotions wisely. Don’t engage in any fruitless arguments.
- The worst waste of time is arguing with the fool and fanatic who does not care about truth or reality, but only the victory of his beliefs and illusions.
- The Unaccepted Gift

Abandon your ego

Emotional Freedom

Life is cyclic

e.g., by taking a cold shower, deep breath, etc. ↩

Brackett, Marc. 2019. Permission to Feel: Unlocking the Power of Emotions to Help Our Kids, Ourselves, and Our Society Thrive. First edition. New York: Celadon Books. ↩

Seligman, Martin E. P. 2011. Flourish: A Visionary New Understanding of Happiness and Well-Being. 1. Free Press hardcover ed. New York, NY: Free Press. ↩

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Failing forward turns setbacks into stepping stones

Tue, 23 Jun 2026 00:00:00 GMT

“A stumble may prevent a fall.” — Gretchen Rubin

“Opportunity often comes disguised in the form of misfortune or temporary defeat.” — Napoleon Hill

“I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. Twenty-six times I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” — Michael Jordan

“Ever tried. Ever failed. No matter. Try again. Fail again. Fail better.” — Samuel Beckett ¹

“Failure is simply the opportunity to begin again, this time more intelligently.” — Henry Ford

“Failure is to be expected, not avoided. Failure is feedback, not judgment.” — Alex Hormozi

“In school we learn that mistakes are bad, and we are punished for making them. Yet, if you look at the way humans are designed to learn, we learn by making mistakes. We learn to walk by falling down. If we never fell down, we would never walk.” — (Kiyosaki 2002)

“Was mich nicht umbringt, macht mich stärker.” — Friedrich Nietzsche

What doesn’t kill me, makes me stronger.

凡殺不死我的，必使我更強大。

You don’t have to get it right the first time. Just fail faster.

Failing Forward

If you want to win, you have to lose first. All success begins with failure.

“One fails forward toward success.” — Charles Kettering

“Failure is the highway to success.” — Og Mandino

“Failure is success if we learn from it.” — Malcolm Forbes

“Failure is the condiment that gives success its flavor.” — Truman Capote

“Develop success from failures. Discouragement and failure are two of the surest stepping stones to success.” — Dale Carnegie

“You must expect failure as part of your journey of success, failure and success go hand in hand, you cannot have one without the other.” — Richard Parkes Cordock

“When you double your rate of failure you double your rate of success.” — James Swanwick

“Legends aren’t defined by their success, they’re defined by how they bounce back from their failures.” — Chris Bosh

Failure is not the opposite of success, it’s part of success. Failure is success in progress.
Success comes from turning setbacks into comebacks.
失敗是成功的近義詞。成功的反義詞不是失敗，而是平庸。

Always keep going! 🚂

The Museum of Failure

Museum of Failure is a collection of failed products and services from around the world.

Innovation needs failure. All progress is built on learning from past failures and mistakes. The museum provides unique insight into the tricky business of innovation.

失敗是創新的必要條件 — 沒有足夠的失敗，就沒有所謂的創造力。

失敗，是未來的墊腳石，但成功，也可能是未來的絆腳石。

Failure leads to learning, learning leads to success, success leads to complacency, complacency leads to failure.
Never let success get to your head. Never let failure get to your heart.
Just as a solid rock is not shaken by the storm, even so the wise are not affected by praise or blame.
不要太在意他人的批評，但也不要太眷戀別人的掌聲。因為批評會讓你想要逃跑，掌聲會讓你想要靠近，兩者都會讓你容易因他人而偏離了自我航道，忘了探索才是真正的工作目的。

(小野著. and 小野, 1951- author 2012)

人不是為成功而活，而是為了某種信仰而活。在有信仰的人心中，失敗正是堅定信仰的大好機會。[…] 失敗會讓人看清楚自己的恐懼、脆弱和盲點，也看到自己內心的熱情和渴望。

The Donkey Mindset

One day, an old donkey falls into a deep well. The farmer tries to figure out what to do, but decides, given the age of the animal and the danger of the deep open well, that the best course of action is to fill the well and close it off. He begins to shovel dirt into the well. After several hours of work, the farmer is nearly done filling the well, when suddenly, to his amazement, the old donkey leaps out from the dirt-filled well and trots off into the pasture. The farmer realizes: Rather than resigning itself to its fate with each shovel of dirt that hit its back, the donkey had shaken the dirt off and stepped up on top of it. As the farmer had continued to shovel dirt into the well, the clever donkey used the dirt to get closer to its escape.

Life will inevitably throw dirt your way—challenges, setbacks, and all kinds of troubles and struggles. The key to rising above it is to shake off that dirt and use it as a stepping stone/cornerstone. Every obstacle we face can be transformed into an opportunity to climb higher. Even when you find yourself in the deepest well, remember this: Shake it off, and take a step up. Never give up. With determination and resilience, you can turn every challenge into a path forward.

跌倒的時候不要馬上爬起來，先看看地上有沒有什麼寶貝可以撿。

Failure + Reflection + Another Rep = Competence

Treat failure like a scientist.

Each attempt is an experiment. Each a-mistake-repeated-more-than-once-is-a-decision is a clue.

You’re not failing. You’re refining.

失敗 = 沒有堅持到底的認輸

Always keep going! 🚂

A true transformation begins with a mental shift

Lost Better ↩

Kiyosaki, Robert T. 2002. Rich Dad, Poor Dad. London: Warner. ↩

小野著., and 小野, 1951- author. 2012. 有些事, 這些年我才懂: 小野的人生思考. Chu ban. 臺北市: 究竟出版社. ↩

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Find joy, not pleasure

Tue, 23 Jun 2026 00:00:00 GMT

“Pleasure is always derived from something outside you, whereas joy arises from within.” — Eckhart Tolle

“Pleasure can override happiness and create kind of this illusion of happiness. If you ask people when they felt genuinely happy for an extended time, they were probably doing some variation of nothing.” — Naval Ravikant

“The healthiest response to life is joy.” — Deepak Chopra

“Joy is the justice we give ourselves.” — Nikki Giovanni

“I slept, and dreamed that life was joy. I woke, and found that life was service. I acted and behold, service was joy.” — Ellen Sturgis Hooper

“True happiness has nothing to do with pleasure, because the reliance on feeling good from such intensely stimulating things only moves us further from real joy.” — Joe Dispenza, Breaking the Habit of Being Yourself: How to Lose Your Mind and Create a New One

“Find a place inside where there’s joy, and the joy will burn out the pain.” — Joseph Campbell

“Childhood may be defined as the age of play; therefore some children are never young, and some adults are never old.” — Will Durant

If you choose not to find joy in the snow you will have less joy in your life but the same amount of snow.

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Hope for the best, prepare for the worst

Tue, 23 Jun 2026 00:00:00 GMT

“Do not think there are no crocodiles just because the water is calm.”

“A flower falls, even though we love it; and a weed grows, even though we do not love it.” — Dogen

Hope for the best, prepare for the worst, and take whatever comes your way.

Do favors for tomorrow you. Set yourself up for success. Create a condition that is impossible to fail for yourself. Put yourself in the best position possible! So that Tomorrow/Future You can play easy mode effortlessly

憂患意識

未雨綢繆：用最壞的打算，做最好的準備

The Stockdale Paradox

The ability to hold two minds at once:
1. An unwavering faith in your ability to prevail
2. A clear-eyed recognition of the harsh reality of the present
一方面對於前途保持堅定的信心，另一方面以務實和實際的態度認清殘酷的現實
相信自己能夠在未來實現某個目標，同時抱持謙虛的態度，質疑自己現在的方法是否得當

Rational Optimists

自信的謙虛 (Confident Humility) — 不是自大，而是自信 (Be Confident, But Humble)

Premortem

The Cut Crystal Glass

Optimism

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How to live a life?

Tue, 23 Jun 2026 00:00:00 GMT

“The goal of life is to be excited to go to work and excited to go home.” — Josh Kushner

“As long as you live, keep learning how to live.” — Seneca

“Let every dawn of morning be to you as the beginning of life, and every setting sun be to you as its close.” — John Ruskin, The Two Paths

“Life is a question and how we live it is our answer.” — (Keller and Papasan 2013)

“Life is a balance of holding on and letting go.” — Rumi

“There are two ways to live: you can live as if nothing is a miracle; you can live as if everything is a miracle.” — Albert Einstein ¹

“There is no magic pill or shortcuts in life. The only shortcut is doing something the right way the first time so that you don’t waste any time on the shortcuts.” — Arnold Schwarzenegger

“Do not stop thinking of life as an adventure.” — Eleanor Roosevelt

“Life is really simple, but we insist on making it complicated.” — Confucius

“Live life as though nobody is watching, and express yourself as though everyone is listening.” — Nelson Mandela

“I think a good formula for a pretty good life at the simplest level is independence plus purpose. You need to have a purpose that is bigger than yourself… and you need to have the independence to make sure you can do it on your own terms rather than chasing somebody else’s goal. That’s the highest level of psychological well-being, independence and purpose.” — Morgan Housel

“A master in the art of living draws no sharp distinction between his work and his play; his labor and his leisure; his mind and his body; his education and his recreation. He hardly knows which is which. He simply pursues his vision of excellence through whatever he is doing, and leaves others to determine whether he is working or playing. To himself, he always appears to be doing both.” — Lawrence Pearsall Jacks

“A few simple tips for life: feet on the ground, head to the skies, heart open…quiet mind.” — Rasheed Ogunlaru

“Cultivate the merry heart, develop the happiness habit, and life will become a continual feast.” — Norman Vincent Peale

“Good friends, good books, and a sleepy conscience: this is the ideal life.” — Mark Twain

“Life is like school, with one key difference—in school you get the lesson, and then you take the test. But in life, you get the test, and it’s your job to take the lesson.” — Will Smith, Will

人生不是戰場，不必追求勝利，也沒有勝利可追求，更重要的是經歷。 — 張曼娟

“Decide what you would like your obituary to say, and live the life to deserve it.” — Warren Buffet in his final letter to Berkshire Hathaway shareholders

“Life isn’t about waiting for the storm to pass. It’s about learning to dance in the rain.” — Vivian Greene

生活不是等待風暴過去，而是學會在雨中跳舞。

“In the end, these things matter most: How well did you love? How fully did you live? How deeply did you let go?” — Jack Kornfield

“Life is a challenge, meet it! Life is a dream, realize it! Life is a game, play it! Life is love, enjoy it!” — Sathya Sai Baba

“Learning and enjoyment are the secret to a fulfilled life. Learning without enjoyment wears you down, enjoyment without learning dulls you.” — David Precht

“The secret of perfect health lies in keeping the mind always cheerful - never worried, never hurried, never borne down by any fear, thought or anxiety.” — Sathya Sai Baba

每天都是全新的生命

“Begin at once to live, and count each separate day as a separate life.” — Seneca

“Each night, when I go to sleep, I die. And the next morning, when I wake up, I am reborn.” — Mahatma Gandhi

Most events in life can be categorized in one of two ways: a good time, or a good story.

Life is neither a problem to be solved nor a game to be won.

Life isn’t just about where we’re going, but how we get there.

A good life has a healthy mix of selfish boundaries and unselfish giving.

A great “Life Hack” is to combine 1) Mirrored Reciprocation (go positive and go first) and 2) Compound Interest (being constant) into one basic approach to living your life: “Go positive and go first, and be constant in doing it.”

The Pencil’s Tale１

You’ll be able to do many great things—but only if you allow yourself to be held in someone’s hand.
You will experience a painful “sharpening” from time to time—but that’s what makes you stronger.
You can correct your mistakes.
What’s on the inside is what really counts.
On every surface you’re used on, you must leave your mark—so write, act, and make an impact.

Life is a dance, not a race

The goal of life isn’t to reach a destination, but to enjoy the journey itself.

七個問答題的人生考卷

(小野著. and 小野, 1951- author 2012)

你是誰？你認識自己嗎？
人為何而活？找到你的信仰了嗎？
誰是你靈魂的主宰？誰影響你最深？
如何與大自然愉快相處？
你願意與誰同行？
人為什麼痛苦？
如何獲得幸福？

下課鈴聲終於響起，我起身繳出了這張寫了很久的考卷。這是一張關於「人生」的考卷，上面有七個問答題。不是是非題，也沒有選擇題，所以我無法預知這次考試的分數。

人生不是「是非題」，沒有絕對的對錯、是非和黑白。人生的許多問題往往是相對的，常常是一體的兩面。人生也不會是「選擇題」，不因爲你每次都作了正確完美的選擇，而有了正確完美的人生。每個人的人生都不盡相同，所以正確的人生其實是不存在的。人生是環環相扣的「問答題」，[…]，只有透過一次又一次的回答，才能撥雲見日，越來越明朗。你越早去面對和思考這些問題，越不會讓自己像一球被弄亂的毛線球，理不出頭緒來，也不會繞了許多冤枉的路，最後被亂了的毛線球綑綁住自己，無法繼續前進。

困境與抉擇｜彭明輝

生命是一種長期而持續的累積過程，絕不會因為單一的事件而毀了一個人的一生，也不會因為單一的事件而救了一個人的一生。屬於我們該得的，遲早會得；屬於我們不該得的，即使僥倖巧取也不可能長久保有。如果我們看得清這個事實。許多所謂「人生的重大抉擇」就可以淡然處之，根本無需焦慮。而所謂「人生的困境」，也往往當下就變得無足掛齒。

“There is no need to fear any problem you are working on. If you are working on it, then you are influencing the outcome. It’s the problems you don’t address that should concern you.” — James Clear

You always have 3 options/choices in any circumstance/situation in life — that is:

You can accept it. (by changing your attitude toward it.)
You can change it.
You can leave it.

But resisting reality is always the wrong choice / the worst option is sitting around, wishing you would change it but not changing it, or wishing you would leave it but not leaving and not accepting it. This is the struggle that is responsible for most of our misery, anger, and unhappiness.

Life is like a maze. There are two ways to advance your life: move forward when you can, or if you can’t, step back and try a new way. The biggest mistake is to stand still.

人生中遇到任何情況，其實只有三種選擇：接受它（改變自己的態度）、改變它，或是離開它。最糟糕的做法，是抗拒現實 — 既不接受、也不改變、也不離開，只停留在抱怨、擔心與掙扎中 — 這就是大部分痛苦的根源。人生就像一座迷宮，能前進時就勇敢前行，走不通時就退一步換條路，但絕不是原地僵住不動。

德國哲學家康德（Immanuel Kant）的「人性公式」（Formel der Menschheit）

“Handle so, dass du die Menschheit, sowohl in deiner Person, also in der Person eines jeden andern, jederzeit zugleich also Zweck, niemals bloß also Mittel brauchst.” — Immanuel Kant,《道德形上學基礎》（Grundlegung zur Metaphysik der Sitten, 1785）

Act in such a way that you treat humanity, whether in your own person or in the person of any other, never merely as a means to an end, but always at the same time as an end.

把生命當成目的本身，而不是達成目的的手段。

“The greatest miracle is to be alive.” — Thich Nhat Hanh ↩

Keller, Gary, and Jay Papasan. 2013. The One Thing: The Surprisingly Simple Truth behind Extraordinary Results. Austin, Texas: Bard Press. ↩

小野著., and 小野, 1951- author. 2012. 有些事, 這些年我才懂: 小野的人生思考. Chu ban. 臺北市: 究竟出版社. ↩

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How to Make Your Own Energy Gels

Tue, 23 Jun 2026 00:00:00 GMT

The key ingredient in most gels is a carbohydrate powder called maltodextrin. It’s a white powder that looks a lot like flour and has virtually no taste to the tongue.
The other ingredient you’ll need is fructose, often called “fruit sugar”.

Ratio

Maltodextrin : Fructose ≈ 1:1

「麥芽糊精」與「果糖」搭配使用，可利用到不同的腸道運輸通道（SGLT1 vs GLUT5），進一步提升碳水化合物氧化速率（可達 ~90 g/hr）

If you want to make a gel like Maurten 100, use a ratio of 60% carbs + 40% water.
If you desire a hydrogel (水凝膠)-type drink like Maurten 320, mix 80g of carbs (e.g., 40g Maltodextrin + 40g Fructose) with 500ml of water.

Ingredients

Maltodextrin & Fructose — for quick energy release

Alternative: 砂糖（Table Sugar） - 即「蔗糖」，會在體內分解為 1 : 1 的「葡萄糖」（Glucose）與「果糖」（Fructose）：
Sodium Alginate (海藻酸鈉) — for forming the gel texture (凝膠劑/凝固劑)

Alternative: 寒天果凍粉、鹿角菜膠、吉利丁（Gelatin）
Salt (sea salt, Himalayan, or table salt) — essential for replenishing sodium lost through sweat and maintaining electrolyte balance. Start with 1/4 to 1/2 teaspoon per batch (adjust to taste and sweat rate).
Boiled Water — adjust/dissolve to desired consistency (with 矽膠鏟)
Lemon/Orange/Grapefruit Juice (or a pinch of Citric Acid) — for taste and preservation

Tips

Add a bit of (soaked) chia seeds for a thicker, slower-digesting gel.
Blend pitted dates (Medjool or Deglet Noor) into your gel mix for a natural source of sugar and potassium.

How To Carry It?

For short runs, I use:
- a refillable squeeze soft tubes
- a dispensing syringe
- a gel pouch (軟水壺)
- a Ziploc bag
For long runs, I fill as much as I need in one of the 10-oz handheld running water bottles on my water belt.

Variations

蜂蜜/楓糖漿 ➞ 金膠
黑糖 ➞ 黑膠

References

How to Make Your Own Energy Bars

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Journey over destination

Tue, 23 Jun 2026 00:00:00 GMT

“To travel is to be alive, but to get somewhere is to be dead.” — Alan Watts

If you focus on results and finding shortcuts, you’ll get impatient. If you focus on the process and doing the right thing, you’ll be unstoppable.” — Maxime Lagace

“Process saves us from the poverty of our intentions.” — Elizabeth King

“Fall in love with the process and the results will follow.” — Bradley Whitford

“God will not look you over for medals, degrees or diplomas but for scars.” — Elbert Hubbard

“You have to enjoy your journey, the journey is all that there is.” — Naval Ravikant

“The end of a melody is not its goal: but nonetheless, had the melody not reached its end it would not have reached its goal either. A parable.” — Friedrich Nietzsche

“Progress is a natural result of staying focused on the process of doing anything. When you stay on purpose, focused in the present moment, the goal comes toward you with frictionless ease.” — Thomas M. Sterner, The Practicing Mind: Developing Focus and Discipline in Your Life Master Any Skill or Challenge by Learning to Love the Process

“When, instead, your goal is to focus on the process and stay in the present, then there are no mistakes and no judging. You are just learning and doing. You are executing the activity, observing the outcome, and adjusting yourself and your practice energy to produce the desired result. There are no bad emotions, because you are not judging anything.” — Thomas M. Sterner, The Practicing Mind: Developing Focus and Discipline in Your Life Master Any Skill or Challenge by Learning to Love the Process

“The great mistake is to anticipate the outcome of the engagement; you ought not to be thinking of whether it ends in victory or defeat. Let nature take its course, and your tools will strike at the right moment.” — Bruce Lee

人生極致的悲劇是一切皆目標，人生極致的幸福是一切皆過程。

The process is everything. The outcome is nothing.

Enjoy the process. Love the effort. The journey itself is the reward.

Find joy in the journey, or you won’t find it at all.

So often people focus all their energy on the summits—but completely fail to recognize that 99% of life is spent on the climb.

The climb is the fun part.

The climb is always better than the view from the summit.

Real, durable satisfaction, happiness and contentment are found in the anticipation of the achievement, not the achievement itself. It’s the quest. It’s the hunt. It’s the process. It’s the journey.

Those who love the climb will reach higher than those who only love the view from the summit. ¹

Since most of life is spent on the journey, it’s crucial to find enjoyment in the process rather than solely focusing on the destination.

Focus on the happiness of pursuit, not the pursuit of happiness.

Becoming is better than being.
Having things isn’t fun. Getting things is fun.
The pleasure of anticipation is often greater than the pleasure of acquisition.
The happiness is not in the having, but in the becoming.

Achieving goals is overrated, striving toward them is underrated. The reward is not always in winning, but in striving.

Remember: Successful and unsuccessful people share the same goal. The person who has the most fun wins.

Detach Inputs From Outputs

Attach to input/intention. Detach from output/outcomes. Focus on efforts (which generate dopamine), not outcomes. Forget about outcomes, focus on growth/processes instead. Be genuinely not care about the outcomes.

The wedding is an event, love is a practice. The graduation is an event, education is a practice. The race is an event, fitness is a practice. ² The focus and energy we lavish on events can easily distract us from the journeys we care about.

(Hesse 2021)

“We are not going in circles, we are going upwards. The path is a spiral; we have already climbed many steps.” — Hermann Hesse, Siddhartha ³

Trust the process & Have faith in the process

You were brought into the world to do the work your soul has long prepared for — trust that every step is part of that unfolding.
Every step happens for a reason, and something even better is on the way.
Perceived Progress vs Actual Progress

“All really great things are happening in slow and ways.” — Leo Tolstoy
- At first, progress is slow—so subtle it’s almost invisible. Then, all at once, everything changes.
  - Nothing happens—then everything does.
  - Slow. Steady. Sudden.
The Chinese bamboo tree can grow to be nearly 100 feet tall—but it’s how it achieves that growth that makes it even more interesting. After being planted in the ground, it requires daily watering and nurturing. And then, nothing happens: Despite the effort, days, weeks, months, and even years go by with no signs of any growth. Two years, three years, four years pass, with continued daily inputs and not so much as a break in the surface to show for it. But suddenly, in the fifth year, everything changes: The Chinese bamboo tree breaks through the surface, and in the span of just six weeks, grows up to 90-feet-tall.
Maybe You’re Already There

「放下執著，享受過程。」— 學會享受追求目標的過程，而不是把注意力放在最終結果。目標的實現只是旅程中的一個里程碑，而非目的地。

真正讓我們感到幸福的，不是登頂的成就，而是沿途的風景。別因急於趕路前行，而忽略了值得駐足的美好。

Think Of Your Work As “Efforts”, Not “Projects.”

A project is a sequence of tasks that must be completed within a defined timeline to attain a certain outcome. An effort is an exertion of energy to do something—where the steps, deadlines, and outcomes may or may not be clearly defined.
Projects are rigid and narrowly defined (top-down) with a hard deadline. Efforts are freeing, fluid, expandable and loosely defined (bottom-up), allowing ideas to breath
If you work in a corporate environment with clear deadlines, you’ll be fine with projects. If your work requires creativity, you’ll find this approach profound, liberating, and empowering.

The Quest Mentality

Instead of treating your goals like to-do list items, try turning them into quests (= a journey, an adventure toward a specific mission or a goal).
Goals are practical attempts to change your circumstances/situations. A quest is personally transformative — the endeavor itself shapes who you are (your identity) and what you’re capable of (your potential).

The Checkpoint Mentality

“It’s just a checkpoint, not the destination.”

“Here’s how to live: Master something.” by Derek Sivers

How long will it take you to become a master?

It doesn’t matter.

Imagine getting to a mountaintop after a long hike through a gorgeous forest.

Achieving your goal would feel like taking off your backpack.

By James Clear

If you want to be an author, you can’t only choose the finished novel and book signings. You are also choosing months of lonely typing.

If you want to be a bodybuilder, you can’t only choose the fit body and attention. You are also choosing the boring meals and calorie counting.

By Sahil Bloom

I no longer focus on the journey or the destination, I focus on the people (companionship).

When you surround yourself with inspiring people, the journeys become more beautiful and the destinations become more brilliant.

Focus on the company—the people you want to journey with—and you’ll find that the journey reveals itself in due time.

Paradox: Although it’s being said that “you got to focus on the journey because there is no guarantee on the destination”, you need a destination to get into the journey. Without a destination, there is no journey—just movement.

The Arrival Fallacy

If you were suddenly dropped on the top of Mount Everest, you’d quickly lose consciousness and die because your body isn’t acclimatized to the altitude. It’s the climb that prepares you for the summit. ↩
Similar analogy: Climate vs Weather ↩
The Upward Spiral ↩

Hesse, Hermann. 2021. Siddhartha: Eine indische Dichtung, Mit einem Kommentar von Heribert Kuhn. 12. Auflage. Berlin: Suhrkamp. ↩

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Just get started

Tue, 23 Jun 2026 00:00:00 GMT

“Begin anywhere.” — John Cage

“Start before you’re ready. Don’t prepare. Begin. Don’t think. Act.” — Steven Pressfield, Do the Work

“Start where you are. Use what you have. Do what you can.” — Arthur Ashe

“Paths are made by walking.” — Franz Kafka

“As you start to walk on the way, the way appears.” — Rumi

“You don’t have to be great to start, but you have to start to be great.” — Zig Ziglar

“Whether a decision is good or bad can change based on how you act after the choice is made. You can’t learn all the lessons beforehand. You learn a lot about what you want in a marriage after getting married. You discover what type of career you enjoy after doing a lot of work. And so it goes in nearly every area of life. In many cases, what you wish you knew ahead of time can only be learned after the decision is made.” — James Clear

“You can act your way into feeling long before you can feel your way into action. If you wait until you feel like doing something, you will likely never accomplish it.” — John C. Maxwell, How Successful People Think: Change Your Thinking, Change Your Life

“If we wait for the moment when everything, absolutely everything is ready, we shall never begin.” — Ivan Turgenev

“Action isn’t just the effect of motivation; it’s also the cause of it.” — Mark Manson

“It is not because things are difficult that we do not dare; it is because we do not dare that they are difficult.” — Seneca

“Do not merely think that you are going to become great; think that you are great now. Do not think that you will begin to act in a great way at some future time; begin now. Do not think that you will act in a great way when you reach a different environment; act in a great way where you are now. Do not think that you will begin to act in a great way when you begin to deal with great things; begin to deal in a great way with small things.” — Wallace Wattles, The Science of Being Great

“It’s a job that’s never started that takes the longest to finish.” — J.R.R. Tolkien

“Whatever you can do, or dream you can, begin it. Boldness has genius, power, and magic in it. Begin it now.” — Johann Wolfgang von Goethe

“You can, you should, and if you’re brave enough to start, you will.” — Stephen King

“The scariest moment is always just before you start. After that, things can only get better.” — Stephen King

“The best time to plant a tree was 20 years ago. The second best time is now.”

種一棵樹最好的時間點是十年前，其次就是現在。

賽馬不猜馬

你必須按下電鍋開關，它才會開始煮飯。

漁夫出海前，並不知道魚在哪裡。很多時候，是選擇了才有機會，是相信了才有可能。

不要問路途還有多遠，問自己：現在該跨出右腳，還是左腳？

只要開始就不嫌晚，沒有什麼叫太晚，

只要前進就不嫌慢，沒有什麼叫太慢，

我們都有恐懼和害怕，但我們永遠不會太遲。

Never get caught in the trap of “too old”, or “too late”

If you learn the piano at 60, by 80 you’ll have played it for 20 years.
If you start drawing at 25, you’ll have 5 years of drawing experience at 30.
If you learn a new language at 40, you’ll have a 10-year knowledge of said language at 50.

It’s never too old or late to start.

The most difficult thing is the decision to start/act, the rest is merely tenacity.

By the time I hit my second or third workout, I start wanting to exercise more. But if I miss two or three sessions, I lose all motivation. It’s all about momentum.

The scariest moment is always just before you start. Start before you feel ready, avoid chicken-and-egg — a situation where you feel stuck because you believe you need X to do Y, but also need Y to get X. Like the classic paradox: Which came first, the chicken or the egg?

Stop waiting to feel ready. Ready is not a feeling. It’s a decision.

Don’t wait until everything is perfectly prepared or until you feel completely “ready” — because if you do, you might never start. You’ll get trapped in a loop of “I need experience to start, but I need to start to get experience.”

Start even if you can only do a little. Once you get started, it is much easier to continue going. Make that decision to get started.

The Ovsiankina Effect

= The Hemingway Effect

Definition

describes that once we start a task, we feel a drive to complete it—even if we’ve only made minimal progress.
refers to the innate human urge to finish tasks we’ve initiated.

萬事起頭難

➞ 所以起頭要簡單。

“Begin now to be what you will be hereafter.” — St. Jerome

“The secret of getting ahead is getting started.” — Mark Twain

“The heaviest weight at the gym is the front door.” — Ed Latimore ¹

“Well begun is half done.” — Horace

It’s easier to steer a moving ship than to put a stationary one into motion.
My yoga teacher always starts class with this line: “Congrats. The hardest part is over. You showed up.” I feel like that mindset applies to most other things. Worrying about a task often is far worse than the task itself. Starting is the hardest part.
The Scandinavians / In Norwegian, they have a phrase dørstokmilla (The Doorstep Mile)
- Meaning that the first mile away from your front door is the hardest of all.
- It is the psychological threshold that we have to get over in order to go outside, to leave the comfort of the house behind, and set foot into nature.
The Latin proverb “Initium est dimidium facti” ² reminds us of the importance of simply beginning a task. It translates to: “Once you’ve started, you’re halfway there.” ³

Work has a sort of activation energy, both per day and per project. It’s just about matching the required activation energy—overcoming that initial hurdle.

用謊言幫助自己冷啟動

一切事情最難的是開始，開始可能比堅持還要困難。有時候，你需要透過「自我欺騙」才能跨過第一道門檻。但別擔心，這是自然現象，並不是你的錯。

無論是開始一天，或是開始一個專案，你都需要一定的能量才能啟動。既然「開始」比「堅持」需要更多的能量，那麼我們可以稍微欺騙自己一下，告訴自己：這兩者需要的能量其實並無太大的差別。

在大部分的情況下，自我欺騙在做成大事的過程中是錯誤的，但這是個例外。當我在早上因為懶惰不想工作的時候，我會騙自己說：「我只是來檢查一下目前的進度。」五分鐘後，我就會發現自己的錯誤，或者需要改正的地方，自然就開始工作了。

同樣的自我欺騙，也可以用在開始一個新的專案。欺騙自己認為一個專案所需要的工作量與實際情況沒那麼大。很多偉大的成就都是從一句「這事情能有多難？」開始的。
“The Physics of Productivity” by James Clear
(Abdaal 2024)
- Newton’s First Law of Motion, often called the law of inertia :⁴ ‘An object at rest stays at rest, while an object in motion stays in motion, unless acted on by an external imbalanced force.’ In other words, if an object is still, it will remain still; if an object is moving, it will continue moving, unless another force (like gravity, or air resistance) prevents it from doing so.
- As Newton recognized, it takes way more energy to get started than it does to keep going. When you’re doing nothing, it’s easy to carry on doing nothing. And when you’re working, it’s much easier to carry on working. When you feel like you’ve tried everything to properly motivate yourself but you’re still procrastinating, you need one final boost to get started.
- I like to think of the principle of inertia as a literal hump on a road. Imagine you’re about to cycle down a hill. You’ve got your helmet on, your gears are well oiled, and you’re itching to get started. There’s just one problem. You need to cycle uphill a little before you get to the long slope down. It’s going to take a burst of energy to get over the hump, and exerting that energy might not be the most pleasant thing in the world. But once you’ve overcome it, you’ll be cycling down-hill, the wind in your hair, feeling better than ever and gliding on home.

▍Build a Tower, Build a Team

The hardest part about going to the gym is GOING to the gym. ↩
from Horace, the Roman poet, in his work Epistles ↩
= “He who has begun is half done.” ↩
from Philosophiæ Naturalis Principia Mathematica 自然哲學的數學原理 ↩

Abdaal, Ali. 2024. Feel-Good Productivity: How To Do More Of What Matters To You. Celadon Books. ↩

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Maltodextrin

Tue, 23 Jun 2026 00:00:00 GMT

= Glucose Powder

麥芽糊精是一種從澱粉（多為玉米、小麥、馬鈴薯或米）水解而來的中間物，能簡單理解為：澱粉 > 麥芽糊精 > 糖，外觀通常為白色粉末，是運動飲料中的主要能量來源。

Maltodextrin is useful for endurance athletes like cyclists, as it is a fast-digesting carbohydrate with a high glycemic index, providing quick energy during prolonged exercise (like long rides) or aiding post-workout glycogen recovery.

Its neutral taste, easy solubility in water, and gentle effect on the stomach make it a common ingredient in sports drinks and energy gels.

麥芽糊精可依 DE 值（Dextrose Equivalent，葡萄糖當量） 0–100 區分。

DE 值越高：

越甜
吸收越快
滲透壓越高
越接近葡萄糖

Maltodextrin used in energy gels typically has a DE between 10 and 20.

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Resilience

Tue, 23 Jun 2026 00:00:00 GMT

“Fall for none, rise for all.” — Matshona Dhliwayo

“Resilience is not what happens to you. It’s how you react to, respond to, and recover from what happens to you.” — Jeffrey Gitomer

“The struggle you’re in today is developing the strength you need for tomorrow.” — Robert Tew ¹

“The obstacle is the way.” — Marcus Aurelius

“Obstacles are things a person sees when he takes his eyes off his goal.” — E. Joseph Cossman

“There can be no lotus flower without the mud.” — Thích Nhất Hạnh, No Mud, No Lotus ²

“Remember diamonds are created under pressure so hold on, it will be your time to shine soon.” — Sope Agbelusi

“I have not failed. I’ve just found 10,000 ways that won’t work.” — Thomas Edison

“There is a saying in Tibetan, ‘Tragedy should be utilized as a source of strength.’ No matter what sort of difficulties, how painful experience is, if we lose our hope, that’s our real disaster.” — Dalai Lama XIV

“Our greatest glory is not in never failing, but in rising up every time we fail.” — Ralph Waldo Emerson

“Making progress isn’t always about moving forward. Sometimes it’s about bouncing back. Progress is not only reflected in the peaks you reach-it’s also visible in the valleys you cross. Resilience is a form of growth.” — Adam Grant, Hidden Potential: The Science of Achieving Greater Things

“Always seek out the seed of triumph in every adversity.” — Og Mandino

= 心理韌性 = 心理防禦力

Antifragility

(Taleb and Taleb 2016)

面對未知，我們的反應分為三種：

脆弱 Fragile：遇到變動就損壞（如玻璃杯）
強韌 Robust：可以承受變動但無法從中受益（如壺鈴）
非脆弱 Antifragile：愈挫愈勇，在混亂中茁壯（如創作作品、實驗性的想法）

Amor Fati

Mental strength in a warrior’s mind. (Goggins 2018)

Every challenge is a reminder that you were brought into the world to do something that requires your courage to awaken. Your response to a challenge defines you more than the challenge itself.

Forget all the reasons why it won’t work and believe the one reason why it will.

Resistance, obstacles, and roadblocks lead to growth. “A gem cannot be polished without friction, nor a man perfected without trials.”

Failures are the the practice for success. Mistakes are the portals of discovery. Embracing Challenges and Setbacks. Learn from Adversity.

By Albert Camus

In the midst of hate, I found there was, within me, an invincible love.

In the midst of tears, I found there was, within me, an invincible smile.

In the midst of chaos, I found there was, within me, an invincible calm.

I realized, through it all, that in the midst of winter, I found there was, within me, an invincible summer.

And that makes me happy. For it says that no matter how hard the world pushes against me, within me, there’s something stronger — something better, pushing right back.

(Aurel and Clay 2006)

Other people’s mistakes? Leave them to their makers.

It’s silly to try to escape other people’s faults. They are inescapable. Just try to escape your own.

You should leave another’s wrong where it lies. When insulted, the impetus is on the insulted to be insulted.

Emotion Control

The Let-Them Theory

The Unaccepted Gift

“Strength does not come from winning. Your struggles develop your strengths.” — Arnold Schwarzenegger ↩
“As a lotus flower is born in water, grows in water, and rises out of water to stand above it unsoiled. So I, born and raised in the world, having overcome the world, live unsoiled by the world.” — Buddha ↩

Aurel, Mark, and Diskin Clay. 2006. Meditations. Translated by Martin Hammond. Penguin Classics. London New York Toronto: Penguin Books. ↩

Goggins, David. 2018. Can’t Hurt Me: Master Your Mind and Defy the Odds. Erscheinungsort nicht ermittelbar: Lioncrest publishing. ↩

Taleb, Nassim Nicholas, and Nassim Nicholas Taleb. 2016. Antifragile: Things That Gain from Disorder. Random House trade paperback edition. Incerto / Nassim Nicholas Taleb. New York: Random House. ↩

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Stay curious

Tue, 23 Jun 2026 00:00:00 GMT

“The cure for boredom is curiosity. There is no cure for curiosity.” — Dorothy Parker

“Curiosity is something you can activate at any time. It leads to a sense of wonder, awe, and even joy. Curiosity is the cure to the mundane.” — Nick Milo

“Curiosity is the engine of achievement.” — Sir Ken Robinson

“If you don’t know it, it’s because you aren’t interested in it.” — Naval Ravikant

“There are no uninteresting things, only uninterested people.” — Gilbert Chesterton

“Nearly everything is really interesting if you go into it deeply enough.” — Richard Feynman

“Take the attitude of a student. Never be too big to ask questions. Never know too much to learn something new.” — Og Mandino

“Remember to look up at the stars and not down at your feet. Try to make sense of what you see and wonder about what makes the universe exist. Be curious.” — Stephen Hawking

“The true delight is in the finding out rather than in the knowing.” — Isaac Asimov

“Develop an interest in life as you see it; the people, things, literature, music - the world is so rich, simply throbbing with rich treasures, beautiful souls, and interesting people. Forget yourself.” — Henry Miller

“Empty your cup so that it may be filled; become devoid to gain totality.” — Bruce Lee

“When you’re curious, you find lots of interesting things to do.” — Walt Disney

“The secret to genius is to carry the spirit of the child into old age, which means never losing your enthusiasm.” — Aldous Huxley

= inquisitive

Curiosity = What The F*ck Is That?

Embrace a child-like curiosity. The smartest people have the curiosity of a child.

Children are natural-born scientists. They approach the world with unbridled wonder, asking “why?” relentlessly. Somewhere along the path to adulthood, many of us trade this curiosity for efficiency — we stop asking questions and start assuming we already know. But the most brilliant minds — Feynman, Einstein, da Vinci — never lost this child-like drive. They maintained the ability to be genuinely puzzled by ordinary things, to look at familiar phenomena as if seeing them for the first time.

Curiosity comes from The Information Gap by George Loewenstein — a question that one is aware of, but for which one is uncertain between possible answers (known unknowns). ¹

when a person is aware of a specific unknown, it often attracts attention and evokes emotion. The new state of emotion and attention motivates action to bring the body back into homeostasis through resolving the information gap. ²

This insight reveals a beautiful paradox: knowledge doesn’t satisfy curiosity — it fuels it. Each answer reveals a dozen new questions. Every layer peeled back exposes another layer beneath. Therefore, the more you learn, the more curious you are.

Think of it like expanding a circle of light in a dark room. The larger the circle grows, the more perimeter it touches — and the more unknown darkness it contacts.

A novice has few questions because they don’t know what they don’t know. An expert has endless questions because they can see the frontiers of their ignorance with stunning clarity.

This is why the wisest people are often the most humble: they have the largest circle of light, and therefore the greatest awareness of the darkness that surrounds it.

“Having an open mind is one of the most important qualities we can possess. Once our minds close, we stop evolving.” — Yanni

“The mind, once stretched by a new idea, never returns to its original dimensions.” — Ralph Waldo Emerson

A mind that opens to a new idea never returns to its original size. A mind once stretched by truth can never shrink again. Growth leaves footprints we can’t unsee.

How to practice curiosity?

Curiosity is not just a trait — it is a practice. It can be cultivated, strengthened, and applied deliberately.

Ask “why?” like a child. Before accepting an explanation, pause and dig one level deeper. The fifth “why” often reveals root causes.
Read outside your domain. If you only read within your field, you are feeding confirmation bias. The most innovative ideas often come from cross-pollination between disciplines.
Talk to strangers. Everyone knows something you don’t. Every person is a unique dataset of lived experience.
Replace judgment with wonder. When you encounter something you don’t understand, resist the urge to dismiss it. Instead, ask: “What makes this work? What can I learn from it?”
Keep a curiosity log. Write down questions that occur to you throughout the day. The act of recording them signals to your brain that curiosity is valuable.
Embrace not-knowing. Get comfortable saying “I don’t know.” It is the first step to actually knowing.

Abandon your ego

Curiosity and ego are inversely correlated. Ego tells you that you already have the answers; curiosity tells you that you don’t. The more you let go of the need to appear knowledgeable, the more room you create for actual knowledge to enter.

Have the courage to do the right things

The psychological drive to resolve perceived gaps between what we know and what we want to know. ↩
Intellectual Humility — Recognizing the limits of your own knowledge and being open to new evidence. ↩

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The Beginner Mindset

Tue, 23 Jun 2026 00:00:00 GMT

“It ain’t what you don’t know that gets you into trouble. It’s what you know for sure that just ain’t so.” — Mark Twain

“I am always doing that which I cannot do, in order that I may learn how to do it.” — Pablo Picasso

“In many cases, you’ll find the only thing preventing you from learning is your ego. No one enjoys feeling foolish, but attempting something new requires that you climb down from your perch and struggle as a beginner. You must ask questions that reveal your ignorance or attempt skills that make you look uncoordinated. Learning demands the willingness to live in a brief state of discomfort. You must believe that looking like a fool for an hour will not ruin your reputation for life.” — James Clear

“Every act of conscious learning requires the willingness to suffer an injury to one’s self-esteem. That is why young children, before they are aware of their own self-importance, learn so easily; and why older persons, especially if vain or important, cannot learn at all.” — Thomas Szasz

“You can’t be content with mastery; you have to push yourself to become a student again.” — (Kleon 2014)

“In the beginner’s mind there are many possibilities; in the expert’s mind there are few.” — Shunryu Suzuki

Normalize looking bad/cringy. Enjoy being wrong or looking/sounding “stupid” in a public setting.

Be brave enough to suck at something new.

Admitting that you don’t have all the answers. Normalize the awkwardness of saying:

“I don’t know.”
“This sounds really hard.”
“I don’t have enough information to have an opinion on that.”

It’s perfectly reasonable.

Some evidence suggests that this dramatic decrease in curiosity could be caused by our increase in knowledge as we grow up.

The Rumsfeld Matrix ¹ — Unknown Unknowns

“We are blind to our blindness. We have very little idea of how little we know. We are not designed to know how little we know.” — Daniel Kahneman

我們所不知道的事情，遠遠超過我們所知道的事情。所以，永遠都要預設自己一無所知。

忽視或無知的代價往往極其高昂。唯有持續保持對新事物的好奇心，才能不斷突破固有的「認知邊界」，開拓更廣闊的視野與可能性。

What you see is not all there is. You don’t know what you don’t know, the unknown unknowns.

Every expert started out as a beginner. Embrace the embarrassment of feeling like a beginner.

歸零 = 回歸初心 (Shoshin)

赤子之心：如同初生嬰兒般純真、善良、無邪的心地。

「20 年工作經驗」might be「1 年工作經驗重複 20 次」…

Naivety (= naiveness = naïveté)

The state of being naive
Refers to an apparent or actual lack of experience and sophistication

Empty Your Cup

Shed your identity to see reality.

The Einstellung Effect

Abandon your ego

Be ready to change your mind completely at any given time

The Intellectual Yet Idiot

The Mueller-Lyer Illusion

aka The Awareness—Understanding Matrix ↩

Kleon, Austin. 2014. Show Your Work! 10 Ways to Share Your Creativity and Get Discovered. New York, NY: Workman Publishing Company. ↩

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The Growth Mindset

Tue, 23 Jun 2026 00:00:00 GMT

“It’s the disease of thinking that a really great idea is 90% of the work, and if you just tell all these other people “here’s this great idea” then of course they can go off and make it happen. And the problem with that is that there is just a tremendous amount of craftsmanship in between a great idea and a great product. And as you evolve that great idea it changes and grows. It never comes out like it starts because you learn a lot more as you get in the subtleties of it. And you also find there’s tremendous trade-offs that you have to make. There are just certain things you can’t make electrons do. There are certain things you can’t make plastic do or glass do. Or factories do, or robots do. And as you get in to all these things, designing a product is keeping 5000 things in your brain, these concepts. And fitting them all together and kind of continuing to push to fit them together in new and different ways to get what you want. And every day you discover something new that is a new problem or a new opportunity to fit these things together a little differently. It’s that process that is the magic.” — Steve Jobs

(Dweck 2008)

“True self-confidence is “the courage to be open—to welcome change and new ideas regardless of their source.” Real self-confidence is not reflected in a title, an expensive suit, a fancy car, or a series of acquisitions. It is reflected in your mindset: your readiness to grow.” — Carol Dweck, Mindset: The New Psychology of Success

“Your ability to learn is not fixed, it can change with your effort.” — Carol Dweck

“Why waste time proving over and over how great you are, when you could be getting better? Why hide deficiencies instead of overcoming them? Why look for friends or partners who will just shore up your self-esteem instead of ones who will also challenge you to grow? And why seek out the tried and true, instead of experiences that will stretch you? The passion for stretching yourself and sticking to it, even (or especially) when it’s not going well, is the hallmark of the growth mindset. This is the mindset that allows people to thrive during some of the most challenging times in their lives.” — Carol S. Dweck, Mindset: The New Psychology of Success

“Each problem that I solved became a rule which served afterwards to solve other problems.” — René Descartes

“Dude, suckin’ at something is the first step to being sorta good at something.” — Jake, “Adventure Time”

“If you focus on what you left behind, then how can you see what lies ahead?” — Chef Gusteau, Ratatouille

(Jorgenson and Ravikant 2021)

“We think of ourselves as fixed and the world as malleable, but it’s really we who are malleable and the world is largely fixed.” — Naval Ravikant

= Infinite Mindset = Grow-the-pie Mindset

持續修正，不斷嘗試、試錯，重點是積少成多、聚沙成塔、一次比一次更好的迭代/堆疊過程 (like interval workouts)。

摸石頭過河（Crossing the river by touching the stones）

不經一事，不長一智。

實事求是，精益求精。

Seek for truth. Strive for Excellency.

Kaizen (改善)

“Talent is a pursued interest. Anything that you’re willing to practice, you can do.” — Bob Ross

Approach everything in life as a skill at which you can increase your competency through practices. You get better at what you practice. What you like to practice is what’s worth pursuing. Getting to perform is just a bonus. Everything is practice. Practice makes perfect. ¹

Talent is a cursed word. Those who have it believe that it is adequate by itself, and those who don’t have it believe that they stand no chance of success without it.

How to Make Anything a Skill

Clearly define success and failure
Make it practice-able
Create feedback loops
Track your progress over time

先求有，再求好

Get going. Get good. Get smart.

The moment to move from “Get good” to “Get smart”: You never cringe yourself. You are confident with the quality of your work.
Strategies only come to the picture at the “Get smart” stage.

The Power of Yet

“Not the ‘not,’ but the ‘not yet.’ — (Aurel and Clay 2006)

“I’m not good enough” → “I’m not good enough…yet.”
“I don’t know how to do it” → “I don’t know how to do it…yet.”
“I’m not capable of that” → “I’m not capable of that…yet.”

The “have been” Mindset

I am strong because I’ve been weak.
I am fearless because I’ve been afraid.
I am wise because I’ve been foolish.

當你要完成一個龐大而複雜的專案，例如撰寫一份長篇研究報告，可以先快速地從頭到尾寫一遍，不必擔心錯誤或資料不足，甚至可以略過某些細節，重點是先把內容大致架構起來。

即使初稿再怎麼粗糙或充滿錯誤，它至少讓你從零開始向前邁進了一步，讓報告有了雛形，壓力也會隨之減輕。接下來，你可以在沒有過度焦慮的情況下，逐步修改、精煉，就像雕刻作品一樣，先調整大方向，再逐步打磨細節，從 30 分提升到 60 分、90 分。沒有人能夠一次做到完美，因此，重點在於持續改進，而不是一開始就要求「一步到位」或「盡善盡美」。

Locus of Control

Locus of Control is a psychological concept first introduced by Julian Rotter in 1954 that describes how people perceive the causes of events in their lives.

Those with an External Locus of Control believe that their outcomes are determined by forces outside their control.
Those with an Internal Locus of Control believe they have control over their outcomes through effort, focus, and attitude.

It’s better to get your dopamine from improving your ideas than from having them validated.

The Tinkerer’s Mindset

“How to Enhance Performance & Learning by Applying a Growth Mindset” by Huberman Lab

Gall’s Law

Be ready to change your mind completely at any given time

熟能生巧 ↩

Aurel, Mark, and Diskin Clay. 2006. Meditations. Translated by Martin Hammond. Penguin Classics. London New York Toronto: Penguin Books. ↩

Dweck, Carol S. 2008. Mindset: The New Psychology of Success. Ballantine Books trade pbk. ed. New York: Ballantine Books. ↩

Jorgenson, Eric, and Naval Ravikant. 2021. The Almanack of Naval Ravikant: A Guide to Wealth and Happiness. Place of publication not identified: Magrathea Publishing. ↩

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True education begins where school ends

Tue, 23 Jun 2026 00:00:00 GMT

“There is only one good, knowledge, and one evil, ignorance.” — Socrates

世上只有一種善，知識；也只有一種惡，無知。

“School is one thing. Education is another. The two don’t always overlap. Whether you’re in school or not, it’s always your job to get yourself an education.” — Austin Kleon

“Education is what remains after one has forgotten everything he learned in school.” — Albert Einstein

“Education is not the learning of facts, but the training of the mind to think.” — Albert Einstein

“Education is the kindling of a flame, not the filling of a vessel.” — Socrates

“The most important thing we learn at school is the fact that the most important things can’t be learned at school.” — Haruki Murakami, What I Talk About When I Talk About Running

“When you stop learning you start dying.” — Albert Einstein

畢業是站在制度性學習的終點、自主性學習的起點。 — 龍應台

“Live to learn and you’ll really learn to live.” — John C. Maxwell

“Live as if you were to die tomorrow. Learn as if you were to live forever.” — Mahatma Gandhi

“I have never let my schooling interfere with my education.” — Mark Twain

School lays the foundation, but true education starts when you step beyond the classroom.

Learning is a lifelong process.

凡是沒有在持續學習的人，精神上早已死去 — 只有死人才不學習。

真正的終身學習者，無論活到幾歲，大腦總是為「未知」留下一席之地，因此他們永遠年輕。

那些自稱「沒時間學習」的人，其實是選擇像機器人一樣操作眼前的生活。

有些人活著，卻如同行屍走肉，因為他們從不思考；有些人死了，卻永遠活著，因為他們的思想永存。

There are two types of people:

Those who want to know more.
Those who want to defend what they already know.

The first group approaches the world with openness and a growth mindset — they see every encounter as an opportunity to learn, revise, and expand their understanding. The second group operates from a fixed mindset — they treat knowledge as a possession to be protected, and new information as a threat to their established worldview.

The tragedy of the second type is that they are often unaware of their own limitation. Defensiveness masquerades as conviction; certainty disguises stagnation. Meanwhile, the first type experiences a compounding advantage: every new thing they learn opens doors to further questions, creating a virtuous cycle of growth.

當知道的越多，就會發現不知道的也越多

讀書若不思考，只會讓你自以為知道很多；讀書並深思，才會讓你清楚自己所知有限。

“The wisest mind has something yet to learn.” — George Santayana

“The only true wisdom is in knowing you know nothing.” — Socrates

“Real knowledge is to know the extent of one’s ignorance.” ¹ — Confucius ² ³

“He who knows best knows how little he knows.” — Thomas Jefferson

“The fool who knows he is a fool is that much wiser. The fool who thinks himself wise is a fool indeed.” — Buddhism

“We are all born ignorant, but one must work hard to remain stupid.” — Benjamin Franklin

The more you know, the more you realize you don’t know.
The more I learn, the less I feel I know.
The more you learn, the more you are exposed to the immense unknown.
Experts are only aware of what they don’t know.

學海無涯、學無止境

永續學習可以帶來知識再生的力量，讓我們一生保持源源不絕的學習動力。

Do Schools Kill Creativity?

Stay curious

“The greater the ignorance, the greater the dogmatism.” — William Osler ↩
知其不知，斯為知也。 ↩
真知者，知其所不知也。 ↩

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Work smart

Tue, 23 Jun 2026 00:00:00 GMT

“You’re more likely to unlock a big leap in performance by trying differently than by trying harder. You might be able to work 10% harder, but a different approach might work 10x better. Remain focused on the core problem, but explore a new line of attack. Persistence is not just about effort, but also strategy. Don’t merely try harder, try differently.” — James Clear

“A fanatic is one who redoubles his effort when he has forgotten his aim.” — George Santayana

“I choose a lazy person to do a hard job. Because a lazy person will find an easy way to do it.” — Bill Gates

“The Lizard had the tree in mind when challenging the Dog to a fight.”

“You have to work hard to discover how to work smart. You won’t know the best solutions until you’ve made nearly all the mistakes.” — James Clear ¹

Often, strategy outweighs sheer effort.

Never press the “Try/Grind Harder” button. Instead, build a sustainable systems for achieving goals.

Refuse to feel rushed. This becomes possible by deeply understanding your priorities.

從容不迫
不疾不徐

“No pain, no gain.” → “With pain, less gain.”

The Law Of Reversed Effort

“The harder we try with the conscious will to do something, the less we shall succeed.” — Aldous Huxley

Examples
- When you press to try to complete a creative task, you become less creative.
- When you actively push to try to find the perfect partner, you rarely find that person.
- When you try to force yourself to fall asleep, you stare at the ceiling awake.
Action: The 85% Rule (Balanced Effort)

Ten Years, Twenty Years

不必使盡全力，用四分之三的氣力做事就夠了

別太認真 = 專注且放鬆。

用四分之三的氣力完成一件作品或是一件事的成果才是最好的。
因為使盡全力完成的東西，只會讓人覺得沉重、緊繃不已，也會散發一股「世故味」。
相反的，用四分之三的氣力完成的東西，不但讓人感覺從容，也能給人安心、舒適的印象。

“Hard Work → Hard Thinking” by James Clear

We need to redefine “hard work” to include “hard thinking.”

The person who outsmarts you is out working you.
The person who finds shortcuts is out working you.
The person with a better strategy is out working you.

Usually, the hardest work is thinking of a better way to do it.

99% of effort is wasted

Slow Down to Speed Up

What you work on is far more important than how productively you work

See also: Specialization is for insects ↩

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Death

Mon, 22 Jun 2026 00:00:00 GMT

“The free man thinks of death, least of all things.” — Benedict Spinoza

“Dying is active. Dying is not what happens to you. Dying is what you do. Dying” — Stephen Jenkinson, Die Wise: A Manifesto for Sanity and Soul

“The meaning of life is that it stops.” — Franz Kafka

“To the well-organized mind, death is but the next great adventure.” — J.K. Rowling, Harry Potter and the Sorcerer’s Stone

“I’m the one that’s got to die when it’s time for me to die, so let me live my life the way I want to.” — Jimi Hendrix

“If you live each day as it was your last, someday you’ll most certainly be right.” — Steve Jobs

“Remembering that I’ll be dead soon is the most important tool I’ve ever encountered to help me make the big choices in life.” — Steve Jobs

“Almost everything…just fall[s] away in the face of death, leaving only what is truly important…Remembering that you are going to die is the best way I know to avoid the trap of thinking: you have something to lose. You are already naked. There is no reason not to follow your heart.” — Steve Jobs

“Death is the destination we all share, no one has ever escaped it. And that is as it should be because death is very likely the single best invention of life.” — Steve Jobs

“It is not death that a man should fear, but he should fear never beginning to live.” — Marcus Aurelius, Meditations

“The fear of death follows from the fear of life. A man who lives fully is prepared to die at any time.” — Mark Twain

“Why do we fear death? Why are we so afraid of death? In fact, when you are in the deep sleep phase every night, you’re essentially dead. It’s not the experience of being dead that we fear, but the time we haven’t spent on living the life we wanted or doing things we wanted to do that we fear. If you were truly living your ideal, dream, and fulfilling life on your own terms, in a way you want, I don’t think you really fear death. Why? First, you would be too busy living. Second, you don’t have any regrets.” — Naval Ravikant

“I want death to find me planting my cabbages, neither worrying about it, nor about the unfinished gardening.” — Michel de Montaigne

“Death is not the opposite of life, but a part of it.” — Haruki Murakami, Blind Willow, Sleeping Woman: 24 Stories

(Aurel and Clay 2006)

“Death. The end of sense-perception, of being controlled by our emotions, of mental activity, of enslavement to our bodies.”

人生是一張單程票

Mortality

Live for death.

Death is scary. It’s uncomfortable to think about. So we tend to avoid it. But when we use it as a frame of reference like this, it can be a powerful tool for clarity. Internalize the scarcity of life and certainty/inescapability of death.

Death is the ultimate equalizer. We may look different, live in different places, and believe different things, but in the end, we are all the same.

死亡其實就像出生一樣，是我們身體自然會經歷的階段，有一套固定的節奏和過程，並沒有想像中那麼可怕。

死亡，是人生唯一確定的事。

每個人都會死，沒有人能逃避。學會面對死亡，才真正學會活著。

我們學了很多一輩子用不到的東西，卻沒學面對這件每個人都跑不掉的事。

(小野著. and 小野, 1951- author 2012)

唯有死亡等在路的盡頭，才能顯得出每個人活著的不同意義。人並不是因為死亡逼近了才會去想死亡，人在很小的時候就會知覺到生命是會消逝的，通常那就是長大成熟的開始，也是自覺的起點。

最大化快樂/體驗，最小化後悔/遺憾 ¹

“We don’t beat the reaper by living longer, but by living well, and living fully — for the reaper will come for all of us. The question is: what do we do between the time we’re born and the time he shows up. Because when he shows up, it’s too late to do all the things that you always wanted to get around to. It is not the things we do in life that we regret on our deathbed. It is the things we do not.” — Randy Pausch

Don’t be on your deathbed someday, having squandered your one chance at life, full of regret because you pursued little distractions instead of big dreams.
“The Dash” by Linda Ellis

The Reverse Obituary Technique

Write down what you want your obituary/eulogy/gravestone to say, then figure out how to live up to it.
Use this exercise to identify your true priorities in life, and then create an action plan to go after them.

Memento Mori is a Latin phrase that translates to “remember that you must die.” (mortality)

Memento Homo is a Latin phrase that translates to “remember that you are just a man or a person.”

Bronnie Ware’s “Top Five Regrets of the Dying”

What people most often regret before they die (Deathbed Regret): ²

I wish I had the courage to live a life true to myself, not trying to a people pleaser and lived the life others expected of me.
I wish I didn’t work so hard. ³
I wish I had the courage to express my feelings.
I wish I had stayed in touch with my friends.
I wish that I had let myself be happier.

To avoid these mistakes, Paul Graham inverted the regrets to five commands:

Don’t ignore your dreams
Don’t work too much
Say what you think
Cultivate friendships
Be happy

Takeaway: The biggest regrets aren’t about failing; they’re about not trying at all. No one ever said: “I wish I hadn’t tried so many things.” ⁴ or “I wish I hadn’t been so adventurous with my life.” on their deathbed. More often than not, people regret the chances they didn’t take, the dreams they set aside, and the experiences they were too afraid to pursue.

Remarks: Through history, people have gone back into their own pasts, sometime to a precious, unstructured time in their life, and often, the mind gravitates in the past to a moment of shame, some sin of anger/self-pity committed, some act of selfishness, an act of omission/shallowness, a lack of courage.

The Green Box Exercise

Personal things (letters to family, your will, mementos)
Life admin (passwords, insurance details, medical information)
Business (org charts, list of trusted advisors)
Asset (finance statements, property titles)
Final to-do lists

The Ideal End State

WHO you’d be around
WHAT you’d do with your time
WHERE you’d be
HOW things would look & feel

「學會死亡，你就學會活著」(Albom 2006)

“The truth is, once you learn how to die, you learn how to live.” — Mitch Albom，《最後 14 堂星期二的課》（Tuesdays with Morrie，2006）

生前喪禮 (Living Funnel)

≈ 生前告別音樂會

As long as there is love, there will be grief, because grief is love’s natural continuation. Don’t fear sadness of loss, as it tends to sit right next to the joy.

“The way to love anything is to realize that it may be lost.” — Gilbert Chesterton
It’s not about knowing what to say. It’s about being there when nobody knows what to say. The only thing people need to hear is, “You are not alone.” And that doesn’t require words. It just requires your presence.
電影：2007 年美國劇情片《一路玩到掛 The Bucket List》→ 豁達！
生前參加自己的告別式，比什麼都滿足 - 康健雜誌

life-is-shorter-than-you-think

Intentional Living

How to live a life

Why We Exist

The Regret Minimization Framework: The goal is to minimize the number of regrets, remorse (懊悔; 悔恨; 自責), and “acts of omission (the act of not including something or someone that should have been included)” in life. ↩
None of them is “I wish I had earned more money.” ↩
20 years from now, the only people who will remember that you worked late are your kids ↩
We’re all headed towards certain death. Why stop trying? ↩

Albom, Mitch. 2006. Tuesdays with Morrie: An Old Man, a Young Man, Life’s Greatest Lesson. New York: Anchor Books. ↩

Aurel, Mark, and Diskin Clay. 2006. Meditations. Translated by Martin Hammond. Penguin Classics. London New York Toronto: Penguin Books. ↩

小野著., and 小野, 1951- author. 2012. 有些事, 這些年我才懂: 小野的人生思考. Chu ban. 臺北市: 究竟出版社. ↩

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Don’t chase, attract

Mon, 22 Jun 2026 00:00:00 GMT

“When you let go of the outcome and stop chasing your desires, What you desire starts chasing you.” — Dr. Wayne Dyer

“If you spend your time chasing butterflies, they’ll fly away. But if you spend your time making/mending a beautiful garden, the butterflies will come.” — Mario Quintana

“The flower doesn’t dream of the bee. It blossoms and the bee comes.” — Mark Nepo

花若盛開，蝴蝶自來；人若精彩，天自安排。

Chasing often implies a sense of lack or neediness. This can lead to a perpetual feeling of “not enough.” In contrast, attraction is about alignment: when we embody the values, skills, and energy we wish to experience, we become magnets for those things.

Examples

Relationships: Instead of seeking love by trying to impress or win over others, focus on self-growth, authenticity, and living with purpose. The right connections will be drawn to your genuine self.
Career: Rather than aggressively networking or chasing every opportunity, develop your expertise, share your work openly, and build a reputation for excellence. Opportunities will find you.
Creativity: Instead of forcing inspiration, create a routine and environment that nurtures your creative flow. Ideas and motivation will come more naturally.

The Law of Attraction

Change yourself to change the world

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Embrace the beauty of enoughness

Mon, 22 Jun 2026 00:00:00 GMT

真正的窮，不是沒有錢，而是沒有能力去付出。相對的，富裕是什麼？不是誰擁有得多，而是誰需要的少。 — 沈芯菱 ¹

“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.” — Oprah Winfrey

“A Gold Medal is a wonderful thing. But if you are not enough without it, you will never be enough with it.” — Irv Blitzer (John Candy) from the movie Cool Runnings ²

“A full belly is of little worth where the mind is starved, and the heart.” — Mark Twain

“Having enough is itself a form of wealth.” — Brunello Cucinelli

“In most of modern life, all our diseases are diseases of abundance, not diseases of scarcity. We are overexposed to everything.” — Naval Ravikant

“Never let the quest for more distract you from the beauty of enough.” — Sahil Bloom

“Contentment is natural wealth, luxury is artificial poverty.” — Socrates

“He who knows he has enough is rich.” — Vicki Robin, Your Money or Your Life

“He is richest who is content with the least, for content is the wealth of nature.” — Socrates

“Those who are not satisfied with a little, are satisfied with nothing.” — Epicurus

“Many people were increasingly of the opinion that they’d all made a big mistake in coming down from the trees in the first place. And some said that even the trees had been a bad move, and that no one should ever have left the oceans to begin with.” — The Hitchhiker’s Guide to the Galaxy by Douglas Adams

“The fact that you’re alive is a miracle. Just stay alive, that would be enough.” — Hamilton (2015 muscial)

Be content

降低需求、減少慾望、知足常樂。

見好就收

“If I get [X], then I’ll be happy.” is a dangerous trap/mirage/fallacy.

If you’re not enough without [X], you’ll never be enough with [X].

“l am enough, I have enough, l do enough.”

凡事…

過猶不及
「剛剛好」、「恰到好處」的藝術

人生的「最高點」是站在「平衡點」上！

(Ferriss 2011)

Things in excess become their opposite. ³

The dose makes the poison. Some things are beneficial in small amounts but become harmful in excess—such as free time, intensity, and stress. The key is to find the optimal dose, which is unique to you and will evolve through different seasons of your life. Never accept someone else’s prescribed dose as your own.

For everything in life, the answer always lies somewhere in the middle. Beyond a certain point, any additional amount can lead to diminishing or even negative returns. Be careful listening to extremists of either side. Too much of anything is harmful.

“Life is the art of drawing sufficient conclusions from insufficient premises.” — Samuel Butler

Keys:

Set boundaries
Find/Maintain balance/sweet spot（甜蜜點）/trade-off

Notice:

Peak/Inflection Point = Point of Diminishing Returns = Point of Maximum Yield = Marginal Utility
Costs/Benefits Ratio

More isn’t always better.

Moderation/Harmony is key. Enough is enough.

Lagom is a Swedish word meaning ‘just the right amount’ or ‘not too much, not too little.’

This is the most dangerous trap in life: To allow the real house in front of us to fall down while we obsess over a castle in the air.

Don’t let the pursuit of more stop you from enjoying what you already have. Don’t let your possessions possess you. Don’t the things you own end up owing you.

The Four Pillars of Too Much

Too much/many choice(s)
Too much information
Too much stuff
Too fast

The Two Phases of Sufficiency

Pre-enough: Focus is on reaching the threshold of necessity.
Post-enough: Focus shifts to protecting that threshold and optimizing for ease rather than more volume.

五月天《知足》

怎麼去擁有一道彩虹？怎麼去擁抱一夏天的風？天上的星星笑地上的人總是不能懂不能覺得足夠如果我愛上你的笑容要怎麼收藏？要怎麼擁有？如果你快樂不是為我會不會放手其實才是擁有當一陣風吹來風箏飛上天空為了你而祈禱而祝福而感動終於你身影消失在人海盡頭才發現笑著哭最痛那天你和我那個山丘那樣的唱著那一年的歌那樣的回憶那麼足夠足夠我天天都品嚐著寂寞當一陣風吹來風箏飛上天空為了你而祈禱而祝福而感動終於你身影消失在人海盡頭才發現笑著哭最痛當一陣風吹來風箏飛上天空為了你而祈禱而祝福而感動終於你身影消失在人海盡頭才發現笑著哭最痛如果我愛上你的笑容要怎麼收藏？要怎麼擁有？如果你快樂再不是為我會不會放手其實才是擁有知足的快樂叫我忍受心痛知足的快樂叫我忍受心痛

無法擁有的事物：歌詞中以彩虹、夏天的風、星空等意象，比喻那些美好卻無法被個人擁有、稍縱即逝的美好事物，如愛情中的美好伴侶。
放手是擁有：就如同將一陣風箏放飛，選擇放手並祝福對方，才能真正擁有美好回憶。雖然帶有心痛，但這份理智的決定，也讓美好的情感得以昇華，在心中留下珍貴的回憶。
回憶的永恆：在對方身影消失後，過往的山丘、歌曲、還有曾經陪伴的人事物，這些美好的回憶片段已足夠填滿日後的生活，讓人感到滿足。
知足的快樂：理解到有些事物終究不屬於自己，學會放下，並細細品嚐不捨、失去、心痛的滋味，就是一種「知足的快樂」。

不卑不亢：形容待人處事態度得體，既不過於卑屈，也不傲慢自大，恰到好處。

虎度門

每個人一生，都要跨過無數次虎度門——進入角色，也學會走出角色。

跨過虎度門，就像踏入人生的舞台。

　我們都帶著各自的角色（學生、員工、父母等）登場，

　有劇本、有即興、有掌聲，也有落幕。
戲裡戲外，都是修行。

　演員要懂得「入戲」也要懂得「出戲」；

　人也一樣 — 要懂得投入，但也要學會抽離。

　有時我們太執著於某個角色（成功者、完美伴侶、孝順子女），

　忘了那只是人生的一幕戲。
「虎度門」象徵覺醒的瞬間。

　當我們意識到「我只是暫時在演這個角色」，

　就能更自由、更輕盈地生活。
真正的表演，不在舞台上，而在生活裡。

　我們每天都在「演」— 演專業、演成熟、演堅強；

　但人生的藝術在於：

　知道什麼時候可以卸下妝容、回到真實的自己。

The Mexican Fisherman

The richest person isn’t the one who has the most, but the one who need the least. ↩
The Gold Medal Fallacy ↩
物極必反 ↩

Ferriss, Timothy. 2011. The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich. Expanded and Updated ed. London: Vermilion. ↩

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Just focus on the next decision

Mon, 22 Jun 2026 00:00:00 GMT

“You are always just one good decision away from being in a better place tomorrow — just focus on the next decision.” — Sahil Bloom

“Any success takes one in a row. Do one thing well, then another. Once, then once more. Over and over until the end, then it’s one in a row again.” — (McConaughey 2021)

“At some point, everything’s gonna go south on you and you’re going to say, this is it. This is how I end. Now you can either accept that, or you can get to work. That’s all it is. You just begin. You do the math. You solve one problem and you solve the next one, and then the next. And If you solve enough problems, you get to come home.” — The Martian

“Doing the best at this moment puts you in the best place for the next moment.” — Oprah Winfrey

“We take care of the future best by taking care of the present now.” — Jon Kabat-Zinn

“You can’t make time go faster or success come sooner. The only thing you can control is the next action.” — James Clear

The misstep doesn’t define you. Your next move does.

Next Play Mentality

Minimum Viable Action

The Bricklayer (Next Play) Mentality

Stacking the bricks

“You don’t try to build a wall. You don’t start by saying, I’m going to build the biggest, baddest wall that’s ever been built. You say, I’m going to lay this brick as perfectly as a brick can be laid. You do that every single day, and soon you have a wall.” — Will Smith

“No matter what you’re going through, there is always another brick sitting right there in front of you, waiting to be laid. The only question is, are you going to get up and lay it?” — Will Smith, Will

Stop thinking about the damn wall!

There is no wall. There are only bricks. Your job is to lay this brick perfectly. Then move on to the next brick. Then lay that brick perfectly. Then the next one. Don’t be worrying about no wall. Your only concern is one brick.

The One-Move Mindset

Don’t try to solve everything. Focus on one clear step you can take right now. Progress, not perfection.

Life is cyclic

Mon, 22 Jun 2026 00:00:00 GMT

“Life is like a wheel. Sooner or later, it always comes around to where you started again.” — Stephen King

“There are years that ask questions and years that answer.” — Zora Neale Hurston

“Nobody’s going to win all the time. On the highway of life you can’t always be in the fast lane.” — Haruki Murakami, What I Talk About When I Talk About Running

“Everything in life opens and closes, sheds and renews. We are no different.” — Mark Nepo

“My experience of life is that it is not divided up into genres; it’s a horrifying, romantic, tragic, comical, science-fiction cowboy detective novel. You know, with a bit of pornography if you’re lucky.” — Alan Moore

“There is a time for everything, and a season for every activity under the heavens.” — Ecclesiastes 3:1

天下萬物皆有定時。 —《聖經・舊約・傳道書》第 3 章第 1 節

“Stability leads to instability. The more stable things become and the longer things are stable, the more unstable they will be when the crisis hits.” — Hyman Minsky

The Surfer Mentality

喜憂參半是生活，起起落落 ¹ 是人生。

沒有任何事是永恆的，凡事皆無常；人生的一切起起伏伏都會過去，無論是美好的事物或痛苦的經歷。

你可以什麼都不信，但一定要相信週期。這世間萬物，無非是因果和週期。高高在上的東西，有一天會跌落神壇；沉潛低谷的東西，有一天也會重見天日。

Life is a rollercoaster. Just gotta ride it. Enjoy the ride!

有時綻放果實，有時修剪舊枝，有時深耕土壤

Some seasons you produce fruit, some seasons you prune, and some seasons you let your roots grow deep.

業 (Karma) is the belief that your actions and choices can shape your life and the next.

Kalachakra

= The Wheel of Time/History = The Cyclicality/Seasonality of Life
Time goes through a natural three-part cycle:
1. Creation (growth)
2. Destruction (struggle, valley of stagnation)
3. Rebirth (new beginnings)

The Solstice (至日) ² reminds us: life is a beautiful cycle of renewal and retreat, each phase mirroring the other. ³ Embrace life’s natural rhythms.

好是壞的開始，壞是好的開始。

功不唐捐：所下的功夫和付出的努力都不會白費，終將獲得回報。

The Chinese Farmer

Hope for the best, prepare for the worst

Dispel your narratives

This too shall pass

the ebb and the flow ↩
marks the longest and shortest days of the year ↩
“Renewal” signifies growth, rebirth, and new beginnings, while “Retreat” represents rest, reflection, and introspection. ↩

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Minimalism

Mon, 22 Jun 2026 00:00:00 GMT

“It is not a daily increase, but a daily decrease. Hack away at the inessentials.” — Bruce Lee

“The ability to simplify means to eliminate the unnecessary so that the necessary may speak.” — Hans Hofmann

(Collins 2016)

“You own the things you own and they in turn own you.” ¹

“It isn’t the stuff. It’s what the stuff means.” — Joe Dominguez, Your Money or Your Life

Simple Living (極簡生活)

減法人生

一切從簡

去蕪存菁

Let’s declutter/downsize/simplify!

斷捨離 — 日本作家、演講家與整理術專家「山下英子」所提出的概念

Freedom often comes from needing less, not from gaining more.

Types

Functional Minimalism
Aesthetic Minimalism

Everything Must Be Paid for Twice

There are 2 costs: 1. Cost in money to purchase, 2. Cost in time to use/learn/manage.
第一次支付是用金錢換取你想要的東西，比如一本書、一個 App 或是一輛自行車。
但要真正享用這些東西，還需要進行第二次支付。這次支付的是你的時間和努力，才能從中獲得實際的價值。
第二次支付的成本可能遠高於第一次支付。例如，購買一本書可能只需要 20 元，但真正讀完它可能需要花費 10 小時。只有完成第二次支付，這本書的價值才能真正體現。如果沒有第二次支付，那第一次支付幾乎毫無意義，和把錢丟進垃圾桶差不多。

Simple is beautiful

The Simplicity Audit

Addition by subtraction

“The things you own end up owning you.” — Fight Club (1999 film) ↩

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Never lose faith and hope

Mon, 22 Jun 2026 00:00:00 GMT

“Without faith, it is impossible for you to become great.” — Wallace D. Wattles, The Science of Being Great

“Sometimes life hits you in the head with a brick. Don’t lose faith.” — Steve Jobs

“Hope is a waking dream.” — Aristotle

“For your life to be great, your faith must be bigger than your fear.” — Robin Sharma

“To one who has faith, no explanation is necessary. To one without faith, no explanation is possible.” — St. Thomas Aquinas

“Faith is the bird that feels the light and sings when the dawn is still dark.” — Rabindranath Tagore

信仰是那隻在黎明尚未破曉時，仍感受到光明並歌唱的鳥。 — 印度詩人泰戈爾

“Faith is confidence in what we hope for and assurance about what we do not see.” — Hebrews 11:1

信是所望之事的實底、未見之事的確據。 — 希伯來書第十一章

“To do original work, it is not necessary to know something nobody else knows. It is necessary to believe something few other people believe.” — Marc Andreessen

“You should never, never doubt something that no one is sure of.” — Willy Wonka, Charlie and the Chocolate Factory

“Blessed are those who have not seen and yet have believed.” — John 20:29

那些還沒看見就信的，有福了。 — 約翰福音 20：29

Faith is to believe what you do not see; the reward of this faith is to see what you believe.

Believe before evidence. Proof follows faith — the way trees follow seeds.

「晨曦」一詞指的是清晨初升的陽光，通常用來形容太陽剛從地平線升起時那一抹柔和、帶著金橙色的光。

在文學與詩歌中，「晨曦」常被用作希望、重生、啟程與新開始的象徵。它代表黑夜過後的光明，寓意困境終將過去、新的希望即將展開。

在現代語境裡，「晨曦」也常被用作人名、校名、品牌名或組織名稱，取其象徵「光明、美好開端」之意。

有志者事竟成

Where there’s a will, there’s a way.

“What the mind can conceive, it can achieve.” — Napoleon Hill

“If you can dream it, you can do it.” — Walt Disney

Today’s accomplishments were yesterday’s impossibilities.

“Yesterday is but today’s memory, tomorrow is today’s dream.” — Kahlil Gibran

“It is difficult to say what is impossible, for the dream of yesterday is the hope of today and the reality of tomorrow.” — Robert H. Goddard

On believing

“You can’t know, you can only believe - or not.” — C.S. Lewis

“Believe you can and you’re halfway there” — Theodore Roosevelt

“By believing passionately in something that still does not exist, we create it.” — Franz Kafka

“When you believe in a thing, believe in it all the way, implicitly and unquestionable.” — Walt Disney

“Believe there is a great power silently working all things for good, behave yourself and never mind the rest.” — Beatrix Potter

“Believe it can be done. When you believe something can be done, really believe, your mind will find the ways to do it. Believing a solution paves the way to solution.” — David J. Schwartz, The Magic of Thinking Big

Hope for the best, prepare for the worst

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Spirituality

Mon, 22 Jun 2026 00:00:00 GMT

“Being spiritual has nothing to do with what you believe and everything to do with your state of consciousness.” — Eckhart Tolle

“Religion is for people who’re afraid of going to hell. Spirituality is for those who’ve already been there.” — Vine Deloria Jr.

“One of the most spiritual things you can do is embrace your humanity. Connect with those around you today. Say, “I love you”, “I’m sorry”, “I appreciate you”, “I’m proud of you”…whatever you’re feeling. Send random texts, write a cute note, embrace your truth and share it…cause a smile today for someone else…and give plenty of hugs.” — Steve Maraboli

The world cannot be discovered by a journey of miles, no matter how long, but only by a spiritual journey, a journey of one inch, very arduous and humbling and joyful, by which we arrive at the ground at our own feet, and learn to be at home.” — Wendell Berry, The Unforeseen Wilderness: Kentucky’s Red River Gorge

Practices

Meditation, body scans, or informal mindfulness during routine tasks to develop attention and equanimity.
Dialogues with the sacred, repeating short prayers, or reflective reading of poetic or religious texts.
Small ritual acts (lighting a candle, a short gratitude practice) that mark transitions and orient the heart.
Volunteer work or compassionate acts that connect inner orientation with external behavior.
Walks, wilderness experiences, or brief solitary retreats to recalibrate perspective and experience awe.
Music, art, or journaling as ways to access and express deeper meanings.

Spiritual Elevation ↔ Spiritual Degradation/Decay

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Systems Thinking

Mon, 22 Jun 2026 00:00:00 GMT

“The whole is greater than the sum of its parts.” — Aristotle

“Thinking in Systems emphasizes finding the goals of the system. As Meadows put it, we discover these goals by asking, “What is the system trying to achieve?” — Leidy Klotz, Subtract: The Untapped Science of Less

六頂思考帽 (Six Thinking Hats)

紅帽
黃帽
綠帽
- Anti Yesterday
白帽
黑帽
藍帽

Think Holistically

All systems are part of larger systems, and every system is defined by its function in the larger system.
See the overall picture rather than the individual parts.

The Hermeneutic Circle

The Hermeneutic Circle describes a cyclical process of understanding where one’s comprehension of the whole is informed by their understanding of the parts, and vice versa. It highlights the iterative nature of interpretation, where understanding develops through a back-and-forth movement between the individual components and the overall context. True understanding is not a linear process but a dynamic interplay of perspectives.

Parts and Whole: The core idea is that understanding a text (or any meaningful entity) involves recognizing the relationship between its individual parts and the overall meaning of the whole.
Cyclical Process: Interpretation is not a one-time event but a continuous process of moving between the parts and the whole. As you understand the parts better, your understanding of the whole may change, which in turn can refine your understanding of the parts, and so on.
Preconceptions: The hermeneutic circle also acknowledges that our interpretations are always influenced by our prior knowledge, experiences, and assumptions, which serve as our initial “whole” from which we approach the text. These preconceptions can be challenged and revised as we engage with the text.

Emergence of complex systems = Sufficient interacting parts + Local autonomy + Negative feedback loops + Limited randomness

Complex Systems Emerge From Iterations On Simple Designs by Naval Ravikant

The Two Watchmakers

Simple is beautiful

More Is Different

Emergence/Salience: When complexity increases, new rules and patterns appear that are qualitatively different — and often unpredictable — compared to those at simpler levels.

In (Anderson 1972), physicist Philip W. Anderson argues that reductionism — the idea that all complex systems can be fully understood by studying their smallest parts — is incomplete.

While understanding fundamental laws (like those of particle physics) is essential, each level of complexity in nature gives rise to entirely new behaviors and principles that cannot be predicted or explained by the lower levels alone.

Anderson illustrates this with examples from physics:

The laws of chemistry cannot be derived straightforwardly from particle physics.
The behavior of solids, superconductors, or living organisms depends on emergent properties — collective phenomena that arise only when many components interact.

He famously concludes that “the whole becomes not only more, but very different from the sum of its parts.”

Systems over goals

Anderson, P. W. 1972. “More Is Different: Broken Symmetry and the Nature of the Hierarchical Structure of Science.” Science 177 (4047): 393–96. https://doi.org/10.1126/science.177.4047.393. ↩

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The ABZ Framework

Mon, 22 Jun 2026 00:00:00 GMT

by Shaan Puri

is a mental model to save you from analysis paralysis while starting new projects or achieving your life goals.

You don’t need to know steps C, D, or E at the beginning. Focusing on them will cause you to overthinking/procrastinate instead of taking action.

All you need to know today is your A-B-Z: Assess where you are (A), set your direction (Z), and decide on your immediate next step (B).

Just focus on the next action. Take that action. You will figure out the rest along the way.

Step	Meaning	Question
A	Your current stand	“Where am I now?”
B	Your next step	“What is the next step?”
Z	Your end goal/vision	“What is the ultimate dream state?” “What am I optimizing for?”

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The Dunning-Kruger Effect

Mon, 22 Jun 2026 00:00:00 GMT

“The scope of people’s ignorance is often invisible to them. This meta-ignorance (or ignorance of ignorance) arises because lack of expertise and knowledge often hides in the realm of the “unknown unknowns” or is disguised by erroneous beliefs and background knowledge that only appear to be sufficient to conclude a right answer.” — David Dunning ¹

“Ignorance more frequently begets confidence than does knowledge: it is those who know little, not those who know much, who so positively assert that this or that problem will never be solved by science.” — Charles Darwin, The Descent of Man

愛己乃非善之最也。無法修業、事業無成、朱能改過、甚而伐功矜能，皆起於愛己之念，故切不可愛己也。 —《南洲翁遺訓》

無知者急於炫耀所知；謙虛者深知所不知。

People who know the least seem to be the most confident in their knowledge.

Facts

We don’t know what we don’t know.
We frequently overestimate our own abilities.
We’re not good at evaluating ourselves accurately.

Actions

Be humble

滿招損，謙受益。

There are many people of questionable intelligence who believe they are mentally superior to the majority.

虛懷若谷
驕矜自滿 → 謙沖自牧
誇獎的話，出於自己口中，是多麽地乏味！

以退為進

不自見故明，不自是故彰，不自伐故有功，不自矜故長。 —《老子道德經》第二十二章

不自我炫耀、不堅持己見，反而能看清事物的真相。不自以為是、不盲目主觀，反而能彰顯出是非對錯。不自我誇耀功勞，功勞反而能得到大眾的認可。不驕傲自負，聲望與德行反而能長久維持。

“The greater the ignorance, the greater the dogmatism.” —William Osler ↩

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The Nova Effect

Mon, 22 Jun 2026 00:00:00 GMT

“You never know what worse luck your bad luck saved you from.” — Cormac McCarthy

“Remember that not getting what you want is sometimes a wonderful stroke of luck.” — Dalai Lama

= 諾瓦效應

is a psychological phenomenon of a decline in happiness after a period of good fortune.

A “nova” is a sudden bright burst — something that looks like spectacular good fortune — but can also be destructive.

骨牌般相依的好運與厄運

Your bad luck may actually be good luck and vice versa.

Something that appears fantastic at first may later cause harm, and something that seems terrible might lead to growth or opportunity.

The decline in well-being arises from our tendency to adapt to prolonged positive conditions, making it difficult to recalibrate when those conditions change. In other words, individuals become victims of the tragedy of good luck.

Events are impossible to judge in isolation — their long-term consequences often surprise us, and short-term fortune or misfortune can flip its meaning over time.

Journey over destination

Life is cyclic

The Chinese Farmer

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Work hard

Mon, 22 Jun 2026 00:00:00 GMT

“Without ambition one starts nothing. Without work one finishes nothing. The prize will not be sent to you. You have to win it.” — Ralph Waldo Emerson

“Work hard until you no longer have to introduce yourself.”

“Work hard in silence. Let your work make the noise.”

“Hard work beats talent when talent doesn’t work hard.” — Tim Notke

“The only thing that I see that is distinctly different about me is I’m not afraid to die on a treadmill. I will not be out-worked, period. You might have more talent than me, you might be smarter than me, you might be sexier than me, you might be all of those things you got it on me in nine categories. But if we get on the treadmill together, there’s two things: You’re getting off first, or I’m going to die. It’s really that simple, right? “You’re not going to out-work me. It’s such a simple, basic concept. The guy who is willing to hustle the most is going to be the guy that just gets that loose ball. The majority of people who aren’t getting the places they want or aren’t achieving the things that they want in this business is strictly based on hustle. It’s strictly based on being out-worked; it’s strictly based on missing crucial opportunities. I say all the time if you stay ready, you ain’t gotta get ready.” — Will Smith

“I always tell people that this is a really simple deal: Work hard. If you work hard, follow what’s required and set your priorities right, then you can really perform without taking shortcuts. If you’re taking shortcuts, you can’t be free.” — Eliud Kipchoge

“No matter what your ability is, effort is what ignites that ability and turns it into accomplishment.” — Carol S. Dweck, Mindset: The New Psychology of Success

You can get to the top-10% by either working hard OR smart, but you can only reach the top-1% by working hard AND smart.

Working hard isn’t just about attitude. Working hard and trying your best every time is a skill that can be trained and practiced.

Working hard for something we don’t care about is called stress. Working hard for something we love is called passion.

Assiduity: Sit down and do it until it’s done.

You don’t get the things you dream of, you get the things that you work for.

殫精竭慮

你必須很努力，才能看起來毫不費力。

勞動是社會中每個人不可避免的義務，沒有勞動就不會有正常人的生活。勞動是快活的根源。

Heaven’s Reward Fallacy

Humans tend to have an expectation that…

they will be justly rewarded and praised for all of their hard work and sacrifice.
there will be a reward in the end if they sacrifice enough, work hard enough, and struggle hard enough that.

Work as hard as you can, but don’t forget to rest with the same intensity.

擇你所愛，愛你所擇

“Your first task is to find what feels effortless to you. Your second task is to put maximum effort into it.” — James Clear

“You have to work hardest for the things you love most.” — Carol S. Dweck

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Work in sprints, work with your biology

Mon, 22 Jun 2026 00:00:00 GMT

“If you want to operate at maximum productivity, efficiency, and creativity, you’re going to work on things that you’re excited about at the moment you’re excited about them and accept nothing less. It is better to sit on your butt and do nothing than it is to work on things that you are not excited about.” — Naval Ravikant ¹ ²

“The right way to work is like a lion. You don’t — you and I are not like cows. We’re not meant to graze all day, right? We’re meant to hunt like lions. So, as a modern knowledge worker, an intellectual athlete, you want to function like an athlete. This means you train hard, then you sprint, then you rest, then you reassess. You get your feedback loop, you train some more, then you sprint again, then you rest, then you reassess. This idea that you’re going to have linear output just by cranking every day at the same amount of time sitting — that’s machines. Machines should be working 9 to 5. Humans are not meant to work 9 to 5.” — Naval Ravikant

“Perseverance is not a long race; it is many short races one after another.” — Walter Elliott

Humans are not machines.

能量/精力管理時間管理

Why?

時間是有限的 ³，但能量或精力可以無限
時間以不變的速度流逝，但能量或精力不斷地在變。

The Ultradian Rhythm

originated from “Basic Rest-Activity Cycle” by Nathan Kleitman
is a recurrent period or cycle repeated throughout a 24-hour day.
- Ultradian = “many times a day”
- Circadian = “about a day”
is a biological fact that our alertness naturally rises and falls in 90‑minute cycles
- Aim for 1–3 × 90-minute intervals per day.
  - 4 × 90-minute blocks of focused work per day, while possible, is highly unusual.
  - Go to a deliberate defocus for 10-30 minutes after each of 90-minute deep work bout.
- Ultra Focus Odyssey = UFO

在對的時間做對的事情

“Focus on being productive instead of busy.” — Timothy Ferriss, The 4-Hour Workweek

Timing is everything. The right cue at the right time can shift your entire biological clock. Choose the right task at the right time / Put your time in the right places.


_Source

Match energy level with tasks

Phase 1 (0–8 hours after waking up) - Focused Mode
- optimal for analytic “hard” thinking and any work that you find particularly challenging
- 戰鬥時間 → 登峰造極時刻 (Deep Work)
Phase 2 (9–16 hours after waking up) - Diffused Mode
- optimal for brainstorming and creative work
- 戰略時間

(Valdez 2019)

There are specific times during the day that are for optimal goal work. According to a review by Dr. Pablo Valdez in the Yale journal Biology and Medicine, there are three peak times each day when our attention and focus are at their highest. As a rough guide, 30 minutes, 3 hours, and 11 hours after you wake up are great times for hard work. This happens because of the body’s circadian rhythm (sleep-wake cycle) and rhythmicity of body temperature and associated neurochemicals.

Biological Prime Time (生理黃金時段) is the time of day when you feel most alert, energized, and productive in accomplishing your tasks.

(Davis 2015)

productivity isn’t about working longer or harder but about making the most of a few truly effective hours each day. Trying to power through the entire day at the same intensity is ineffective, making strategic breaks and rest periods essential for sustained high performance. By structuring our day around peak cognitive capacity rather than sheer effort, we can maximize efficiency while avoiding burnout.

The Productivity Pendulum

Productivity and creativity are two sides of the same coin (pendulum). They complement and enhance each other. Both should be balanced as excessive focus on either end of the spectrum can lead to diminishing returns.

Life has four speeds: 1) Rest, 2) Walk, 3) Sprint, and 4) Jog. Most of us default to “jog”—we work steadily, pushing through long hours at a moderate pace. To go further and faster, we should switch our default to either rest, walk, or sprint. The rhythm is simple: rest, walk, sprint, repeat. There’s no place for “jogging.”

Work like a lion. ⁴ ⁵ ⁶ Eat like a snake. Sleep like a baby.

Work At A Ten, Not A Simmering Six

“Most people in high-stress, decision-making industries are always operating at this kind of simmering six, or four, as opposed to the undulation between just deep relaxation and being at a 10. Being at a 10 is millions of times better than being at a 6. It’s just in a different universe.” — Josh Waitzkin

More Intensity, Less Duration

A productivity study conducted by the Draugiem Group using the DeskTime time-tracking app suggests that, the optimal work-to-break ratio is 52 minutes of sprinting followed by 17 minutes of utter relaxation/recuperation.

According to the research, “The secret to retaining the highest level of productivity over the span of a workday is not working longer—but working smarter with frequent breaks.” The most productive 10 percent of employees “make the most of those 52 minutes by working with intense purpose, but then rest up to be ready for the next burst. In other words, they work with purpose. Working with purpose can also be called the ‘100 percent dedication’ theory—the notion that whatever you do, you do it full-on.” ⁷ ⁸

精神時光屋

《七龍珠》中的一個奇異修煉空間（「專注之繭」），內部時間流逝速度比外界快很多，約為「外界一天，裡面一年」。

這個梗常用來比喻需要在某個地方進行極為嚴格、密集的訓練，以在短時間內獲得巨大實力提升、快速進步的場合，例如考試前的衝刺或電競選手的特訓。

The Two Watchmakers

Visual Perceptual Exercise

What you work on is far more important than how productively you work

You can achieve anything if you focus on one thing at a time

“wait-and-see mode” ↩
Naval Ravikant 認為，若想達到生產力、效率與創造力的巔峰，就必須在對事物感到興奮的當下全力以赴。寧願什麼都不做，也不要浪費時間在沒熱情的事情上。 ↩
每個人每天都是固定 24 小時 ↩
Don’t work like a cow, standing in the field all day, grazing grass at a slow pace—move with the precision of a hawk or the focus of a lion stalking its prey. ↩
Why is Lionel Messi always walking during matches? ↩
LeBron James walks a lot. During the regular season, about 74.4 percent of James’ time on the court was spent walking. Again, this was in the top 10 in the league. Almost no one walked up and down the floor more than James. And in the playoffs, he’s walking even more—8.7 percent of the time. ↩
Draugiem Group’s study found that the most effective workers didn’t adhere to rigid 8-hour shifts or short breaks every hour. Instead, they alternated between productive 52-minute sessions and restorative 17-minute breaks, allowing their brains to stay fresh and efficient. ↩
The most productive workers weren’t the ones who chained themselves to their desks for eight-hour days, nor those who took a seemingly healthy five-minute break every hour. Instead, they discovered that working in 52-minute bursts, followed by 17-minute breaks, allowed their brains to recharge, maximizing focus and productivity for the next session. ↩

Davis, Josh. 2015. Two Awesome Hours: Science-Based Strategies to Harness Your Best Time and Get Your Most Important Work Done. First edition. New York, NY: HarperOne, an imprint of HarperCollins Publishers. ↩

Valdez, Pablo. 2019. “Circadian Rhythms in Attention.” The Yale Journal of Biology and Medicine 92 (1): 81–92. ↩

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You don’t need to be liked to be loved

Mon, 22 Jun 2026 00:00:00 GMT

“When you say yes to others, make sure you are not saying no to yourself.” — Paulo Coelho

“I’m not in this world to live up to your expectations and you’re not in this world to live up to mine.” — Bruce Lee

“Be yourself; everyone else is already taken.” — Oscar Wilde

“You are loved just for being who you are.” — Ram Dass

“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” — Dr. Seuss

“To be nobody but yourself in a world which is doing its best, night and day, to make you everybody else, means to fight the hardest battle any human being can fight, and never stop fighting.” — E. E. Cummings

To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment. Be true to yourself.

You can be liked by everyone and loved by no one. Or you can be loved deeply by a few, and disliked by many. The choice is yours.

“Your job, throughout your entire life, is to disappoint as many people as it takes to avoid disappointing yourself.” — Glennon Doyle

Sometimes when you say no to others, it opens a pathway to a hell yes for yourself. To grow, you have to disappoint some people. Saying no is a form of self-respect. Don’t be the one to tell yourself no.

做一個不怕讓人失望的人。這個世界上對你不好的人，不差你一個；這個世界上對你好的人，就差你一個。

如果你的善良讓你不斷消耗自己，那善良就變成一種對自己的殘忍。

真正的好人，不會為了討好別人而過度付出，他們只做自己承擔得起的善行。

善良，不是盲目的討好，而是清醒的選擇。

善良，不是沒底線的付出，而是有分寸的給予。

善良，不是為了被喜歡，而是為了不愧對自己的心。

Impressing Yourself

“What other people think of me is none of my business.” — Wayne Dyer

The Courage to Be Disliked — The philosophical stance, rooted in Adlerian psychology, that interpersonal freedom comes from separating your tasks from others’ tasks. You cannot control how others feel about you—only how you feel about yourself.

Stop people-pleasing. Everyone thinking you’re great means nothing, if you don’t think you’re great. Be impressive to others is overrated. Be impressive to yourself. You don’t need to impress anyone but yourself. You become inhumanly strong when you try to impress only one person: YOU. You are always going to win the “YOU” game. The only person you have to compete against is yourself. You learn the most when there is nobody to cheer you but yourself.

When your standard of evaluation moves from external (what do others think?) to internal (am I proud of this?), several things happen:

Your energy becomes undiluted — You stop second-guessing every action based on imagined judgment.
Your decisions become faster — The question shifts from “What will they think?” to “Is this right for me?”
Your resilience increases — Rejection no longer feels like a verdict on your worth. It is simply information.
Your growth accelerates — You take risks you would have avoided if you needed an audience’s approval.

Be primarily internally driven with intrinsic motivation

There is no sure path to success, but the surest path to failure is trying to please everyone. Don’t be a people pleaser.

不要有了頭銜，卻失去了名字，就像法老王一樣。

Analogy: 中央空調

The Spotlight Effect

Dare to be different

Ask for forgiveness, not permission

We don’t get a lot of things to really care about

The Father, The Son, and The Donkey

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A man who is a master of patience is master of everything else

Sun, 21 Jun 2026 00:00:00 GMT

“Adopt the pace of nature, her secret is patience.” — Ralph Emerson

“All the benefits in life come from compound interest - relationship, money, learning, habits - anything of importance.” — Naval Ravikant

“Don’t aim at success. The more you aim at it and make it a target, the more you are going to miss it. For success, like happiness, cannot be pursued; it must ensue, and it only does so as the unintended side effect of one’s personal dedication to a cause greater than oneself or as the by-product of one’s surrender to a person other than oneself. Happiness must happen, and the same holds for success: you have to let it happen by not caring about it. I want you to listen to what your conscience commands you to do and go on to carry it out to the best of your knowledge. Then you will live to see that in the long-run—in the long-run, I say!—success will follow you precisely because you had forgotten to think about it.” — Viktor E. Frankl, Man’s Search for Meaning

“The first step toward patience is to become aware of when your internal dialogue is running wild and dragging you with it. The second step in creating patience is understanding and accepting that there is no such thing as reaching a point of perfection in anything.” — Thomas M. Sterner, The Practicing Mind: Bringing Discipline and Focus into Your Life

“Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.” — John Quincy Adams

“Rivers know this: there is no hurry. We shall get there some day.” — A.A. Milne, Winnie-the-Pooh

“Genius is eternal patience.” — Michelangelo

天才是耐心的極致。 — 米開朗基羅

“Patience is also a form of action.” — Auguste Rodin ¹

“Patience is not the ability to wait. Patience is to be calm no matter what happens, constantly take action to turn it to positive growth opportunities, and have faith to believe that it will all work out in the end while you are waiting.” — Roy T. Bennett, The Light in the Heart

≈ Endurance

沉住氣

好事多磨

十年磨一劍

忍一時風平浪靜

One moment of patience may ward off great disaster. One moment of impatience may ruin a whole life.

Gentle persistence guides us toward our destination in its own timeline.

All the benefits in life come from compound interests. It is just a function/matter of time. Show up, and then show up consistently. Play long-term games. Practice delayed gratification. Put in the time. Let things mature. Don’t rush. Be patient.

The worst mistakes in life are made when you try to do fast what’s meant to be done slow. Real, durable things take a long time to build. Careers. Businesses. Relationships. Health. There are no hacks or shortcuts. The long way is the right way.

Good rule of thumb: Anything that creates real value will most likely take much longer and be much harder than you think.
What scales overnight isn’t usually sustainable. What is sustainable rarely scales quickly. Everything timeless takes time.

Slack in project management is the time a task can be delayed without causing a delay to either subsequent tasks or project completion time. The amount of time before a constraint binds.

When does patience serve you, and when does it hold you back?

Patience benefits you when:

Gathering information:
- Facing complex problems requires thoughtful solutions.
- Making informed decisions / educated guess requires time.
Negotiating: Calmness and strategic waiting often yield better results.
Long-term goals: Achieving significant outcomes needs sustained effort.

Patience is detrimental when:

Time-sensitive opportunities: Acting fast is critical.
Unsafe situations: Facing urgent crises demanding immediate action. Delaying action can be dangerous.
Exploitation or disrespect: Firm boundaries need immediate enforcement.

Decision-Razor

Weigh the potential benefits of delayed action ² against the risks of inaction to determine the best approach.

Patience builds foundations that last. Patience builds what shortcuts destroy. Patience is the secret sauce.

“Slow Change Can Be Radical Change” by Rebecca Solnit

Someone at the dinner table wanted to know what everyone’s turning point on climate was, which is to say she wanted us to tell a story with a pivotal moment. She wanted sudden; all I had was slow, the story of a journey with many steps, gradual shifts, accumulating knowledge, concern, and commitment. A lot had happened but it had happened in many increments over a few decades, not via one transformative anything.

You could read up on the essentials in a day, probably in an hour, possibly in a quarter of an hour. But the point is to somehow so deeply embed those values, perspectives, and insights in yourself. The job is not to know; it’s to become.

A lot of change is undramatic growth, transformation, or decay, or rather its timescale means the drama might not be perceptible to the impatient.

Describing the slowness of change is often confused with acceptance of the status quo. It’s really the opposite: an argument that the status quo must be changed, and it will take steadfast commitment to see the job through. It’s not accepting defeat; it’s accepting the terms of possible victory.

The Hofstadter’s Law

a movement in waiting ↩
See also: Due Diligence（審慎調查；盡責查證） ↩

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Speak less, listen more

Sun, 21 Jun 2026 00:00:00 GMT

“Shallow rivers are noisy. Deep lakes are silent.” — Derek Sivers

“They blame those who remain silent, they blame those who speak much, they blame those who speak in moderation. There is none in the world who is not blamed.” — Gautama Buddha

“We assume that the more arguments we give, the better our case. In reality, our weakest arguments dilute the strongest. Generally, you’ll only be as convincing as your worst point, so instead of making as many arguments as you can, make only the best.” — Gurwinder Bhogal

“Those who know do not speak. Those who speak do not know.” — Lao Tsu, Tao Teh Ching

“Even if you don’t say anything if you listen carefully people will consider you a great conversationalist.” — Kevin Kelly, Excellent Advice for Living: Wisdom I Wish I’d Known Earlier

“You must understand, young Hobbit, it takes a long time to say anything in Old Entish. And we never say anything unless it is worth taking a long time to say.” — J.R.R. Tolkien, The Two Towers

The less you speak, the more you listen (and learn).

Talking is mentally taxing. Be still, less chatty. Keep your mouth shut as often as possible.

“Nature has given us one tongue but two ears, that we may hear from others twice as much as we speak.” — Epictetus

Remember: You have two ears and one mouth. Therefore, you should listen twice as much as you speak.

Always speak less than necessary. (Greene 2000)

“I have noticed that nothing I never said ever did me any harm.” — Calvin Coolidge

When you are trying to impress people with words, the more you say, the more common you appear, and the less in control. Even if you are saying something banal, it will seem original if you make it vague, open-ended, and sphinx-like. Powerful people impress and intimidate by saying less. The more you say, the more likely you are to say something foolish.
The move Friday Night Lights has a famous scene where a notoriously quiet player gives a riveting speech that turns around a game. He rarely spoke up, so when he did, it hit. Hard. If you want to be heard, talk less. You’ll find more power in your words.

Small streams make the most noise; great rivers flow in silence.

What is not full rattles loudly; what is full rests quiet.

The sea is pure only in its depths.

Silence is more eloquent than words. Silence speaks volumes.

“Blessed is the man, who having nothing to say, abstains from giving wordy evidence of the fact.” — George Eliot

寧可保持沉默像個傻子，也不要一開口就證明自己是個傻瓜。
全世界最令人討厭的事，大概就是說個不停、話講個沒完。
「懂得內斂，學會矜持」: 大部分的孔雀都不會在人前開屏，人們稱這是孔雀的矜持。
You always own the option of not having an opinion on things you aren’t informed on.
It’s ok not to have no opinions — as long as you avoid the temptation to prove it.

Speak confidently. Listen carefully.

Speak in such a way that others love to listen to you. Listen in such a way that others love to speak to you.

Think Before You SPEAK(, And Read Before You THINK.)

“Words, once spoken, cannot be taken back - their impact, whether healing or hurtful, lingers. That’s why it’s so important to pause and think before we speak. A moment of mindfulness can prevent a lifetime of regret. Skillful speech begins with this awareness.” — An Offbeat

“If it is not right, do not do it; if it is not true, do not say it.” — Marcus Aurelius

“First learn the meaning of what you say, and then speak.” — Epictetus Marcus

The quietest person in the room often has the most to say.
The quietest person in the room is usually listening the hardest.
The quietest person in the room speaks loudest when it matters.
The quietest person in the room already understands what others are still trying to prove.

In any conversations, don’t fill the awkward silence. Have faith in your (good) questions. Just wait and listen.

Greene, Robert. 2000. The 48 Laws of Power. East Rutherford: Penguin Publishing Group. ↩

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vulnerability

Sun, 21 Jun 2026 00:00:00 GMT

“The less you talk about your shame, the more of it you have.” — Mark Manson

“The more you can laugh at yourself, the happier you’ll be. When you screw something up, practice laughing at yourself instead of beating yourself up.” — Arnold Schwarzenegger ¹

“The most personal is the most universal.” — Carl Rogers

“Staying vulnerable is a risk we have to take if we want to experience connection.” — Brené Brown

“Create an environment where you’re free to express what you’re afraid to express.” — Rick Rubin, The Creative Act: A Way of Being

Vulnerability means feeling comfortable being open with one another about failures, weaknesses, and fears.

Wanna get strong? Get vulnerable (示弱) first.

Broken ≠ Beaten

Don’t look for people without vices. Instead, look for people who are up-front about them. Everybody has a dark side, and people are much more trustworthy when you know their weaknesses.

Vulnerability is the fastest path to connection. We’re wired to think that revealing our struggles makes us look weak. But research shows the opposite: vulnerability creates instant connection.

When people share their most personal thoughts and feelings, they often reveal experiences that many others relate to. Authentic self-expression resonates widely because it reflects the common human experiences.

“A proper apology consists of conveying the 3 Rs: regret (genuine empathy with the other), responsibility (not blaming someone else), and remedy (your willingness to fix it).” — Kevin Kelly, Excellent Advice for Living: Wisdom I Wish I’d Known Earlier

自貶、自嘲、自我揭短 ↩

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Your relationship with yourself sets the tone for every other relationships you have

Sun, 21 Jun 2026 00:00:00 GMT

“Your relationship with yourself sets the tone for every other relationship you have.” — Robert Holden

“How you love yourself is how you teach others to love you.” — Rupo Kaur

“Anytime we can listen to true self and give the care it requires, we do it not only for ourselves, but for the many others whose lives we touch.” — Parker Palmer

(Rubin 2025)

“If you find it hard to take good care of yourself, care for yourself like a toddler: Don’t let yourself get too hungry, too tired, or too uncomfortable; too bored, too lonely, or too overwhelmed.” — Gretchen Rubin

“You are not one person, but three: The one you think you are; The one others think you are; The one you really are.” — Sathya Sai Baba [^4]

“If I am not good to myself, how can I expect anyone else to be good to me?” — Maya Angelou

Think for yourself, not of yourself. Think of others, not for others.

How We Judge Others Often Reflects How We Judge Ourselves

“The outer world is a reflection of the inner world. Other people’s perception of you is a reflection of them; your response to them is an awareness of you.” — Roy T. Bennett

“How people treat you is their karma; how you react is yours.” — Dr. Wayne Dyer

“People do not seem to realize that their opinion of the world is also a confession of character.” — Ralph Waldo Emerson

“Low self esteem is like driving through life with your handbrake on.” — Maxwell Maltz

“To choose doubt as a philosophy of life is akin to choosing immobility as a means of transportation.” — Yann Martel

Self-esteem is the reputation that you have with yourself. If you want to have high self-esteem, earn your self-respect first. The hardest respect to earn is one’s own. Treat yourself with respect.

The relationship you have with yourself sets the tone for the relationship you have with everyone else, which will rarely be healthier than your self-esteem.

Treat yourself the way others should have treated you.

People respect you, only as much as you respect yourself. Others treat you the way you treat yourself. The way the world treats you is a reflection of the way you treat yourself.

When you are content to be simply yourself and don’t compare or compete, everybody will respect you.

Others cannot reliably sense your thoughts, but they can sense your standards. How you allow yourself to be treated—what you tolerate, what you walk away from, what you politely decline—broadcasts a clear signal about the baseline respect you require. This is why self-respect is not merely an internal affair: it is a social communication that shapes how others perceive and respond to you.

When you consistently enforce boundaries from a place of calm self-worth rather than reactive defensiveness, people notice. They adjust.

Boundaries as self-respect in action: How the ability to say no to others is directly tied to saying yes to yourself.
The relationship hierarchy: Your relationship with yourself → your relationships with others → your relationship with the world.
The courage to be disliked: The idea that being authentic and self-respecting will necessarily displease some people.

The Ability To Love Yourself Improves Your Ability To Be Loved

No one is going to love you until you love yourself.

生以悦己，不為他人所困。

Healthy self-esteem naturally raises your relational baseline. When you already enjoy your own company, you don’t need to settle—you carry a great relationship with you everywhere, so any new one must enhance your life, not fill a void.
The more you enjoy being alone, the higher the bar for who gets to join you. A genuine comfort in your own skin make you selective not out of arrogance, but out of discernment (眼力，眼光，洞察力).
Low self-worth flips the dynamic. When solitude feels painful, even a poor relationship can bring relief—and that intermittent relief is often just enough to keep you stuck. If you want better relationships, the first thing is to be comfortable with yourself. To fall in love with yourself is the first secret to happiness.

想要更好的關係，第一步不是向外尋找，而是向內讓自己成為一個有底氣的人。

底氣始於自足。 當你已經享受自己的陪伴，成為自己最要好的朋友，任何新關係都必須為你的生命加分，而非填補空缺。
底氣帶來篩選。 當你越能享受獨處，越懂得挑選誰值得進入你的世界。因為你深知自己的價值所在，所以不隨便打折。

The Mirror of Self-Talk

The most intimate relationship you have is the one you can never escape: the ongoing conversation in your own head. The tone, frequency, and content of your internal monologue shapes your baseline emotional state more than any external event. If you speak to yourself with harshness, criticism, or impatience, that becomes the filter through which you interpret the world.

Learning to catch yourself when your inner voice turns cruel and replace it with a tone you would use for a dear friend is one of the highest-leverage habits you can cultivate. This isn’t about toxic positivity or ignoring legitimate failures; it’s about distinguishing between I made a mistake (behavioral, fixable) and I am a mistake (identity-level, paralyzing). The former invites growth; the latter invites shame spirals.

The “Body Swap” Reframe

If you switched bodies with the person you love most for a year, how would you take care of their mind & body knowing you’d be giving it back to them? How would you take care of that person you love the most? Now do that for you.

“The urge to transcend self-conscious selfhood is a principal appetite of the soul.” — Aldous Huxley

Prefer dignity (尊嚴) for yourself. Don’t be afraid to be thought arrogant or selfish. The most courageous act is to think for yourself. Aloud.

Always put yourself first. Prioritize yourself. Take care of yourself before taking care of others, so that you can give them your best self. Self-care is giving the world the best of you instead of what’s left of you. Self-care isn’t selfish.

先自強，再助人。

要先自私，才能無私。

心是一個容器，裝滿了別人，就裝不下自己。 — 周慕姿

Loving yourself well has a ripple effect beyond the personal. When you are grounded, you no longer need others to validate your worth—and paradoxically, this makes you more capable of authentic connection. You stop approaching relationships from a place of need or lack, and start approaching them from a place of wholeness and generosity. The question shifts from What can they give me? to What can we create together?

Analogy

Put on your oxygen mask first. (你得先為自己戴上氧氣罩，才能開始救人。)
A starving chef can’t feed anyone.
You can’t pour from an empty cup.

You don’t need to be liked to be loved

Change yourself to change the world

Dare to be different

Rubin, Gretchen. 2025. Secrets of Adulthood: Simple Truths for Our Complex Lives. First edition. New York: Crown. ↩

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Be primarily internally driven with intrinsic motivation

Sat, 20 Jun 2026 00:00:00 GMT

“Glory is fleeting, but obscurity is forever.” — Napoleon Bonaparte

“The appetite for applause counts amongst the lowest of human character traits.” — Jan-Willem van der Rijt

“It is better to conquer yourself than to win a thousand battles. Then the victory is yours. It cannot be taken from you, not by angels or by demons, heaven or hell.” — Dhammapada

內（在）驅（動）力

Humans are socially conditioned in nature — we are driven for external and social validation from others.

(Pink 2011)

Autonomy: being in control and able to guide both what we do and how we do it
Mastery: our desire to continually be improving and learning and bettering ourselves
Purpose: working towards something we think is worthwhile. Having a North Star to aim for and a reason it’s worth doing what we’re doing.

Self-Determination Theory (SDT) distinguishes between intrinsic motivation and extrinsic motivation. SDT suggests that human thriving occurs when three basic psychological needs are met:

Autonomy — Feeling in control of one’s own actions and decisions.
Competence — Feeling capable and effective in one’s activities.
Relatedness — Feeling connected to others.

The theory argues that when the three basic needs are satisfied, people are more likely to be intrinsically motivated.

Your external reality is often a manifestation of your internal reality. Don’t look out, look in.

Focus on the Inner Scorecard, not the external/social approval/validation/affirmation/rewards (追求外在成就 ¹)

“Compete externally and you compare. Compete internally and you improve.” — James Clear

Internal Competitiveness means you want to get better than your past self. This makes you happy.
External Competitiveness means you want to beat other people. This makes you unhappy.

Autotelic Personality & Exotelic Personality

Autotelic people (成長心態) enjoy the journey as they work toward a goal.
Exotelic people (定型心態) only care about reaching the goal, no matter what.

The Djokovic Rule: Do You Like Hitting The Ball?

In 2015, during a high-profile “Lunch with the FT” interview with the Financial Times, tennis legend Novak Djokovic was asked about the drivers behind his exceptional, relentless on-court success.

His response was simple:

I can carry on playing at this level because I like hitting the tennis ball.

When the interviewer asked whether there were professional players who don’t enjoy it, he continued:

There are people out there who don’t have the right motivation. I can see it. But I don’t judge. I completely respect everybody’s freedom of choice. If it works for them…

Djokovic’s ultimate competitive advantage is his intrinsic love for the mundane, repetitive daily grind of the sport. He sustains greatness because he genuinely loves the process itself.

Good Questions

Would you rather be the world’s greatest lover, but have everyone think you’re the world’s worst lover? Or would you rather be the world’s worst lover but have everyone think you’re the world’s greatest lover?
If the world couldn’t see your results, would you rather be thought of as the world’s greatest investor but in reality have the world’s worst record? Or be thought of as the world’s worst investor when you were actually the best?
Would you still be interested in buying/learning ²/doing this thing if you cannot show it to anyone or tell anyone about it except yourself?

David Brooks - Résumé Virtues (履歷美德) & Eulogy Virtues (悼詞美德)

So I’ve been thinking about the difference between the résumé virtues and the eulogy virtues. The résumé virtues are the ones you put on your résumé, which are the skills you bring to the marketplace. The eulogy virtues are the ones that get mentioned in the eulogy, which are deeper: who are you, in your depth, what is the nature of your relationships, are you bold, loving, dependable, consistency? And most of us, including me, would say that the eulogy virtues are the more important of the virtues. But at least in my case, are they the ones that I think about the most? And the answer is no.

The Two Side of Our Natures, which are at war with each other. We happen to live in a society that favors Adam I, and often neglects Adam II. (Soloveitchik 2006)

Adam I	Adam II
the ambitious side of our nature	the humble side of our nature
wants to conquer the world	wants to obey the world
savors accomplishments	savors inner consistency and strength
asks how things work	ask why we’re here
motto is “success”	motto is “love, redemption, and return”
run by external/economic logic: input leads to output, risk leads to reward, etc.	run by internal/inverse/moral logic: you have to give in order to receive, you have to surrender to something outside yourself in order to gain strength within yourself, you have to conquer the desire in order to get what you want, you have to forget yourself in order to fulfill yourself, you have to lose yourself in order to find yourself, etc.
built by building your strength	built by fighting your weaknesses

In a scene from the television series Yellowstone, Travis gives Jimmy a piece of hard-earned advice drawn from years on the rodeo circuit:

Travis: So why do you do it?

Jimmy: I don’t know, I like the lights, I like the crowd, I like the…they f*cking like me.

Travis: What about the horses? Do you like them?…

Let me tell you something, Jimmy. To be any good at this game…you gotta do it for the horse.

And where you’re going, a horse is going to be your only f*cking friend and you two are going to have to figure it the f*ck out.

And that’s all cowboyin’ is…

It’s you and a horse, doing a job, trying like hell to not let the other down.

Don’t chase, attract

Comparison is the thief of joy

You don’t need to be liked to be loved

Escape competition through authenticity

Change yourself to change the world

Mastering yourself is superpower

Why we exist?

The Motivation Triangle

皆為身外之物 ↩
Pride is the enemy of learning. ↩

Pink, Daniel H. 2011. Drive: The Surprising Truth about What Motivates Us. Paperback ed. Edinburgh: Canongate. ↩

Soloveitchik, Joseph Dov. 2006. The Lonely Man of Faith. 1st Three Leaves Press ed. New York: Doubleday. ↩

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The Compounding Effect

Sat, 20 Jun 2026 00:00:00 GMT

Compound interest is the eighth wonder of the world. He who understands it, earns it. He who doesn’t, pays it.” — Albert Einstein

Positive Compounding

leads to a Virtuous Cycle (惡性循環)

1 + 1 = 11

冰凍三尺，非一日之寒

The Butterfly/Ripple/Domino Effect: the cumulative effect produced when one small event/occurrence sets off a series of similar or related events, a form of chain reaction.

The Matthew Effect

The Cascade Effect

All the great outcomes in life come from compound interests, whether it’s in investing, or whether it’s in relationships.

Growth fuels more growth over time—the more you grow, the more feelings of growing.

The Power of Discontinuous Jump

A rolling snowball gathers more snow. ¹

The most important thing about compound interest isn’t the math. It’s the psychology. We’re wired to think linearly, but compounding is non-linear. The first ten years? Barely noticeable. The last ten years? That’s where everything happens. Munger calls this “sit on your ass investing.” Patience isn’t a strategy. It’s the strategy.

Every single day, chop wood, carry water

The One Percent Rule

Negative Compounding

“How did you go bankrupt? Two ways. Gradually, then suddenly.” — Ernest Hemingway

“Powerful avalanches begin with small shifts.” — Pamela McFarland Walsh

leads to a Vicious Cycle (良性循環) ²

#NEWSLETTER

Success is rarely the result of one variable, but failure often is.

In some areas of life, your reputation is defined by your wins.

Creative pursuits. One bestseller or hit song can erase the memory of the ones that didn’t work.

Entrepreneurship. People rarely remember your failed business ideas, only your winning ones.

In areas like these, your mistakes fade away and the breakthroughs last. But in other areas of life, your reputation is defined by your losses.

Crime. You can drive safely 364 days a year, but one DUI changes everything.

Ethics and morals. One unethical decision can ruin a reputation and destroy trust.

In areas like these, your mistakes linger and consistency is rewarded.

Some areas of life reward your best day. Others punish your worst day. Know which situation you’re in, and you can better decide when to be risky and when to play it safe.

10 - 1 = 0: 即使做對十件事，只要其中一件事做錯，一切就歸零，避免犯錯比什麼都重要!!!

Bad things happen dramatically. Good things happen gradually, and don’t feel like “news”.

“Success is largely the failures you avoid. Health is the injuries you don’t sustain. Wealth is the purchases you don’t make. Happiness is the objects you don’t desire. Peace of mind is the arguments you don’t engage. Avoid the bad to protect the good.” — James Clear

A good night’s sleep doesn’t guarantee a productive day, getting only two hours is enough to derail your entire day.
Eating healthy all week doesn’t guarantee perfect health, but one case of food poisoning can ruin days.
One great workout doesn’t make you fit, but one injury can halt your progress for weeks.
Following all the right habits doesn’t guarantee perfect health, but one infection or serious illness can derail your energy and routines.
Dozens of kind gestures don’t ensure harmony, but one careless comment can spark conflict.
Being organized most of the day doesn’t guarantee productivity, but one major distraction can throw off your whole schedule.
Reputation/Trust is built over years, but one serious lie can break it instantly.
A project can have many parts running smoothly, but one critical bottleneck can stall everything.
A computer can run smoothly for months, but one corrupted file can crash the entire system.
Saving steadily doesn’t guarantee wealth, but one large impulsive expense can set you back significantly.

Success comes from getting all pieces right. That’s why it’s so hard.

Creeping Normality

The gradual acceptance of negative change, because it happens in such small increments that you hardly notice it at all.

The Mountain & The Pebbles

How To Avoid Compound Mistake?

“A clever person solves a problem. A wise person avoids it.” — Albert Einstein

Create Space
Evaluate the New Situation
Execute & Act

Remember: Remain flexible and adaptable during this phase

The 1-in-60 Rule: Evaluate, Course-Correct, Repeat

A 1 degree error in heading will cause an airplane to miss its target by 1 mile for every 60 miles flown. Tiny deviations from the optimal course are amplified by distance and time. A small miss now creates a very large miss later.

如果飛機航向偏離目標 1 度，在飛行 60 海浬（約 111 公里）後，就會偏離原來的路徑 1 海浬（約 1.85 公里）。

The Boiling Frog Syndrome (溫水煮青蛙)

Premise: If a frog is suddenly put into a pot of boiling water, it will instinctively jump out to avoid being killed and save itself from impending death. But if a frog is placed in warm water that is slowly brought to a boil, it may not notice the creeping, subtle change in temperature until it is too late.

Life Analogy: The most dangerous habits, behaviors, and beliefs are the ones you slip into slowly, day after day, without ever realizing the damage they are doing to your life. We think that catastrophic outcomes can be avoided by simply avoiding significant mistakes, when in reality, catastrophic outcomes are often simply the macro result of thousands of micro mistakes. Minimizing stupidity will get you far in life.

巴菲特的「滾雪球理論」（The Snowball Theory）：必須找到「一顆夠濕的雪球」與「一條夠長的下坡路」。 ↩
aka 善的循環 ↩

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A true transformation begins with a mental shift

Fri, 19 Jun 2026 00:00:00 GMT

TL; DR Perspective is everything. Curiosity is key.

“If you can change your mind, you can change your life.” — William James

“My destination is no longer a place, rather a new way of seeing.” — Marcel Proust

“We don’t see things as they are, we see them as we are.” — Anaïs Nin

“We see what we believe rather than what we see.” — Alan Watts

“What we see depends mainly on what we look for.” — John Lubbock

“It isn’t what you have or who you are or where you are or what you are doing that makes you happy or unhappy. It is what you think about it.” — Dale Carnegie, How to Win Friends & Influence People

“The real voyage of discovery consists not in seeking out new landscapes but in having new eyes.” — Marcel Proust

“Everything can be taken from a man but one thing: the last of the human freedoms—to choose one’s attitude in any given set of circumstances, to choose one’s own way.” — Viktor E. Frankl

“Your living is determined not so much by what life brings to you as by the attitude you bring to life; not so much by what happens to you as by the way your mind looks at what happens.” — Khalil Gibran

“Your beliefs become your thoughts, your thoughts become your words, your words become your actions, your actions become your habits, your habits become your values, your values become your destiny.” — Mahatma Gandhi

“I am not what happened to me, I am what I choose to become.” — Carl Jung

“Our thinking can create liberation or it can create imprisonment. It depends on how we use our mind.” — Tenzin Palmo

“The energy of the mind is the essence of life.” — Aristotle

“The soul becomes dyed with the color of its thoughts.” — Marcus Aurelius

“You have power over your mind, not outside events. Realize this, and you will find strength.” — Marcus Aurelius

“The things I carry are my thoughts. That’s it. They are the only weight. My thoughts determine whether I am free and light or burdened.” — Kamal Ravikant

“The things you think about determine the quality of your mind. Your soul takes on the color of your thoughts.” — Marcus Aurelius

“The happiness of your life depends upon the quality of your thoughts.” — Marcus Aurelius

“A man who acquires the ability to take full possession of his own mind may take possession of anything else to which he is justly entitled.” — Andrew Carnegie

(Goggins 2018)

“It won’t always go your way, so you can’t get trapped in this idea that just because you’ve imagined a possibility for yourself that you somehow deserve it. Your entitled mind is dead weight. Cut it loose. Don’t focus on what you think you deserve. Take aim on what you are willing to earn!”

“Children are wonderfully confident in their own imaginations. Most of us lose this confidence as we grow up.” — Sir Ken Robinson

“Beliefs are choices. First you choose your beliefs. Then your beliefs affect your choices.” — Roy T. Bennett

“By itself, conscious positive thinking cannot overcome subconscious negative feelings.” — Joe Dispenza, Breaking the Habit of Being Yourself: How to Lose Your Mind and Create a New One

“All that we are is the result of what we have thought. The mind is everything. What we think, we become.” — Dhammapada

“We may not be responsible for the world that created our minds, but we can take responsibility for the mind with which we create our world.” — Gabor Mate

“People are not disturbed by things, but by the views they take of them.” — Epictetus [^1]

“There are no mistakes. They are happy accidents.” — Bob Ross

“We can complain that rosebushes have thorns, or rejoice that thorns have roses.” — Alphonse Karr

“Not having the best situation, but seeing the best in your situation is the key to happiness.” — Marie Forleo

“Nothing is miserable unless you think it so; and on the other hand, nothing brings happiness unless you are content with it.” — Jonathan Haidt, The Happiness Hypothesis: Finding Modern Truth in Ancient Wisdom

Rewire your brain

= Reframe your thinking

= Reprogram your mindset

= Reshape your perspective

山不轉路轉，路不轉人轉，人不轉心轉。

It’s not the load that breaks you down, it’s the way you carry it.

You can figure out how to configure your default state to be slightly amused rather than slightly annoyed you pretty much enter God Mode.

“Our greatest weapon against stress is our ability to choose one thought over another.” — William James

The ability to choose one thought over another is superpower—one shift in our thoughts can completely change how we feel.

一念之間

“We see the world not as it is, but as we are.” — Anaïs Nin

A change in worldview will change the world viewed.

“We suffer more in imagination than in reality.” — Seneca

我的身體被自己的影子綁架了，完全動彈不得。

浪漫的口水 vs 噁心的口水

戀人，口水是心跳在舌尖跳舞；
陌生人，口水是細菌在嘴裡開趴。

You can reorient your life in a new direction quickly but the underlying rewriting of scripts and rewiring of your nervous system takes much longer than you would ever expect.

No one can break iron, but its own rust can. Likewise, no one can break a person, but his own mindset can.

Think Yourself Thin

Believing effort leads to improvement, which increases motivation and drives more effort.

You can’t change your past, but you can reframe it. Find the lesson in it. Find the opportunity in it. You can’t choose your history, but you can always choose the story you tell about it. Rewrite the story you tell yourself.

It’s not what you look at that matters. It’s what you see that matters.

Often when you think you’re at the end of something, you’re at the beginning of something else.

Go laugh in the places you have cried—change the narrative.

“I am really anxious.” → “I am experiencing anxiety.”
- You are not your feelings. Just because you’re experiencing anxious feelings doesn’t mean it’s an inherent part of who you are.
- We are not our emotions. We are not sad or anxious (feeling emotions). We have sadness or anxiety on us (being emotions).
  - I am sad. → There is sadness on me.
  - I am anxious. → There is anxiety on me.
“How hard it is? (這有多難？)” → “How hard can it be? (這能有多難？)”
“以後不知道該怎麼辦…” → 不知道以後會怎樣耶!
“I am afraid to fail.” → “I am excited to try.”
“Life happens to me.” → “I have agency. I can influence my outcomes.”
- Reactive Living → Proactive Living
- This is the essence of habit one in Stephen R. Covey’s renowned book (Covey 2013): Be Proactive. Everything starts there.
  
  “But until a person can say deeply and honestly, “I am what I am today because of the choices I made yesterday,” that person cannot say, “I choose otherwise.” — Stephen R. Covey, The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change
Decision → Experiment
Problem → Puzzle
Relax → Energize
Should → Could
Failure → Data point
“I can’t do that.” → High agency people ask: “How could I make this possible?”

See failure as opportunity; See rejection as redirection; See frustration as fascination

Rejection is the Universe’s protection.

Failures are only failures if you see them that way. No failure is ever just a failure—it’s an invitation to try something new.

(Abdaal 2024)

If your goal is to find a fulfilling career and your hypothesis is that a corporate role might be fulfilling, then your data collection process might be to sample careers through internships and job placements. With an experimental mindset, an internship that you end up hating wouldn’t be a ‘failure’ or a ‘waste of time’; it’d just be another data point to help you realize that that’s not what you want.
If your goal is to build a successful business, then your data collection process might involve testing different business ideas, products or services. With an experimental mindset, a product launch that doesn’t meet expectations wouldn’t be a failure or a disaster; it’d just be another data point to help you refine your strategy and better understand your target market.
If your goal is to develop meaningful relationships, then your data collection process might involve going on dates, attending social events and engaging with new people. With an experimental mindset, a date that doesn’t lead to a second one or a friendship that doesn’t blossom wouldn’t be a failure; it’d just be another data point to help you understand your compatibility.

The “Be-Do-Have” Model

The traditional line of thinking is Have, Do, Be:

I need to have X.
Then I can do Y.
Then I will be Z.

A classic example: I need to have more money and fancy things, then I can do the things I want, then I’ll be fulfilled.

The reality: The conditional approach—if I have X, then I’ll be Y—never works.

Be, Do, Have flips this traditional thinking on its head:

I will be Z.
Then I can do Y.
Then I will have X.

In the context of our example: I will embody the state of being of a fulfilled person, then I can do the actions of a fulfilled person, then I will have the things I desire.

“Modern society is based on the mode of having (佔有), not on the mode of being (存在).” — Erich From, To Have or To Be?

(Nguyen 2024)

Once we become aware of the fact that we are only feeling what we’re thinking and that thinking is the root cause of our unpleasant experience, we see it for what it truly is. Then we allow it to settle by giving it space, and slowly we will see how we begin to have a clear mind again.

If you’re 37, don’t regret not waking up at 18 again. Instead, imagine you’re 90 and have just woken up at 37—gifted with another 50 years to live.

“Mens sana in corpore sano” is a Latin phrase that translates to “a healthy mind in a healthy body.”

The Law of Attraction

Optimism

Abdaal, Ali. 2024. Feel-Good Productivity: How To Do More Of What Matters To You. Celadon Books. ↩

Covey, Stephen R. 2013. The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change. 25th anniversary edition. New York: Simon & Schuster. ↩

Goggins, David. 2018. Can’t Hurt Me: Master Your Mind and Defy the Odds. Erscheinungsort nicht ermittelbar: Lioncrest publishing. ↩

Nguyen, Joseph. 2024. Don’t Believe Everything You Think: Why Your Thinking Is the Beginning & End of Suffering. United States: Joseph Nguyen. ↩

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Cultivate a strong bias towards action

Fri, 19 Jun 2026 00:00:00 GMT

“To be is to do.” — Immanuel Kant

“A man is but the sum of his actions.” — Mahatma Gandhi

“Nothing will work unless you do.” — Maya Angelou

“The way to get started is to quit talking and begin doing.” — Walt Disney

“It is better to light a single candle than to curse the darkness.” — Eleanor Roosevelt

“Strategy is a commodity, execution is an art.” — Peter Drucker

“You miss 100% of the shots you don’t take.” — Michael Scott

“Knowing is not enough, we must apply. Willing is not enough, we must do.” — Johann Wolfgang von Goethe

“Not everyone who chased the zebra caught it, but he who caught it, chased it.” — African proverb

“The actions of men are the best interpreters of their thoughts.” — James Joyce

“It isn’t what we say or think that defines us, but what we do.” — Jane Austen

“A life spent making mistakes is not only more honorable but more useful than a life spent doing nothing.” — George Bernard Shaw

“Some people want it to happen, some wish it would happen, others make it happen.” — Michael Jordan

“The universe doesn’t give you what you ask for with your thoughts - it gives you what you demand with your actions.” — Steve Maraboli, Life, the Truth, and Being Free

(Pressfield 2003)

“The professional has learned that success, like happiness, comes as a by-product of work. The professional concentrates on the work and allows rewards to come or not come, whatever they like.” — Steven Pressfield, The War of Art ¹ ²

(Goggins 2018)

“Our culture has become hooked on the quick-fix, the life hack, efficiency. Everyone is on the hunt for that simple action algorithm that nets maximum profit with the least amount of effort. There’s no denying this attitude may get you some of the trappings of success, if you’re lucky, but it will not lead to a calloused mind or self-mastery. If you want to master the mind and remove your governor, you’ll have to become addicted to hard work. Because passion and obsession, even talent, are only useful tools if you have the work ethic to back them up.”

“The problem with smart people is they can come up with a good reason for not doing anything. They are smart enough to find the cracks, to foresee the challenges, and to talk themselves out of the idea. They are experts at justifying their lack of courage or lack of action with an intelligent excuse. But there will always be reasons to not do something, and this is particularly true of anything worth doing. We value those moments in which we overcame challenge, not those in which we avoided it. Ultimately, action is a choice. The choice to emphasize the reasons for doing it despite the reasons you have for avoiding it.” — James Clear

Action kills anxiety. You only feel afraid of doing the thing when you’re not doing the thing. Once you’re doing it, you just focus on doing it. If you want to get fit, go to the gym. Right now. If you want to build a business, find one thing you can do and do it. Right now. If you want to expand your network, start sending cold DMs. Right now. If you want a romantic partner, join a group where you might meet someone. Right now. The more you procrastinate, the worse you’ll feel. Get in the arena. It’s ironically easier to be in it than anxiously watching and waiting on the sidelines.” — Charles Miller

“You can’t climb the ladder of success with your hands in your pockets.” — Arnold Schwarzenegger

“Action isn’t just the effect of motivation, but also the cause of it.” — Mark Manson

“You do not write your life with words. You write it with actions. What you think is not important. It is only important what you do.” — Patrick Ness, A Monster Calls ³ ⁴

不做不知道，做了才知道，犯錯沒關係，輸得起就好。 — 郝旭烈

Just Fucking Do It (#JFDI)

先做再說
先盡全力搞砸再說

You are what you pretend to be

You are your actions. Your actions are you. Your self-image doesn’t matter as much.

When you realize what you need to do, it doesn’t mean that’s who you need to be. You can just pretend.

The real gap is between doing nothing and doing something.

Creating more collisions and generating more data through motion.

Stop fearing the regret of action and start fearing the regret of inaction. The regret from inaction is always more painful than the regret from action. Nobody gets to their deathbed and says, “I’m sorry for trying so many things.”

Act first, insight second. Motivation starts with action.

Action, not motion. — You don’t want to merely be planning. You want to be practicing.

Krummes Holz gibt auch gerades Feuer. = Crooked logs also make straight fires.

The first minute of action is worth more than a year of perfect planning.

When people talk about traveling to the past, they worry about radically changing the present by doing something small, but barely anyone in the present really thinks that they can radically change the future by doing something small.

~~Invest and hope for the best~~

不要「眼高手低 ⁵」，當一個「用手思考」的人。

Remember: The world is run by people no smarter than you. Talent and intelligence are abundant. Courage is not. The most successful people he’s met aren’t the smartest. They’re the ones who had the courage to act. They’re the ones who stayed curious long enough for compounding to kick in. They aren’t more talented than you. They just took action when you didn’t.

Identify and close your Say-Do Gap

“All know the way; few actually walk it.” — Bodhidharma

知易行難 ➞ 知行合一：大部分的人在「知道」（想動）和「做到」（行動）之間有很大的鴻溝

Life is a game of awareness and action: Awareness to understand something’s importance and action to execute on that importance.

Action doesn’t have to be perfect for it to be right. The most perfect outcomes are often just a byproduct of a large volume of imperfect actions.

Two Type of Priorities

Stated Priorities: Priorities that people say they have
Demonstrated Priorities: Priorities that people’s actions show they have

If someone observed my actions for a week, what would they say my priorities are? Does my actions align with my intention?

“Inaction breeds doubt and fear. Action breeds confidence and courage.” — Dale Carnegie

Every single thing you want in life is on the other side of something you don’t want to do. The answers you seek are found in the actions you avoid.

The body you seek is found in the workouts you avoid.
The relationships you seek are found in the hard conversations you delay.
The clarity you seek is found in the walks you skip.
The purpose you seek is found in the focused work you neglect.
The success you seek is found in the hours of execution you put off.

What answers are hidden in the actions you avoid?

Later You’ll Be Dead.

One day, you’ll be gone. Life is full of ‘laters.’

I’ll spend more time with my kids later.
I’ll prioritize my health later.
I’ll create more freedom later.

But here’s the harsh truth: later often means never. Most of the things you promise to do later won’t be possible by the time you get around to them.

Your health won’t wait for you.
Your kids won’t be five years old forever.
Freedom and fulfillment won’t magically appear on their own.

Either design the life you want now—or be prepared to live with regret later. It’s never too late.

Later is the default mindset.

Later is the acceptance of your fate.

Later is where your dream life goes to die.

Later is the self-limiting word of the broken.

There is no later, because later you’ll be dead.

Stop Gathering More Information And Start Acting On The Information You Already Have.

“Wanting more information is often just a form of procrastination.” — Russ Roberts

Information is abundant, action is hard. Execution is everything.
Ideas are easy. It’s the execution of ideas that really separates the sheep from the goats.
EXECUTION is more important than the tactic itself.
Solve the “Knowledge” problem first (by gathering information), then the “Execution” problem (by creating evidence pool).
- But be aware of The Information-Action Gap (= The time lag between receiving information and acting on that information)
- “If information isn’t nurtured with action, it loses its power.”
Knowledge is as vital to life as air. Just as no one should be denied the right to breathe, knowledge should be freely accessible to all. Yet, like air that must be inhaled to sustain life, knowledge only becomes truly valuable when it is applied—mere possession is not enough.

Tutorial Hell

Things That Aren’t Doing the Thing

Preparing to do the thing isn’t doing the thing.

Scheduling time to do the thing isn’t doing the thing.

Making a to-do list for the thing isn’t doing the thing.

Telling people you’re going to do the thing isn’t doing the thing.

Messaging friends who may or may not be doing the thing isn’t doing the thing.

Writing a banger tweet about how you’re going to do the thing isn’t doing the thing.

Hating on yourself for not doing the thing isn’t doing the thing. Hating on other people who have done the thing isn’t doing the thing. Hating on the obstacles in the way of doing the thing isn’t doing the thing.

Fantasizing about all of the adoration you’ll receive once you do the thing isn’t doing the thing.

Reading about how to do the thing isn’t doing the thing. Reading about how other people did the thing isn’t doing the thing. Reading this essay isn’t doing the thing.

The only thing that is doing the thing is doing the thing.

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” — “The Man In The Arena” speech given by Theodore Roosevelt on April 23, 1910, in Paris, France

The line — from Theodore Roosevelt’s famous 1910 speech “Citizenship in a Republic” (often called “The Man in the Arena” speech) — captures a timeless idea about courage, effort, and authenticity.

Roosevelt is saying that those who merely judge or comment from the sidelines — the critics, commentators, or spectators — do not truly matter in the grand scheme of things. It’s easy to stand back, point out mistakes, and explain what others should have done. But that kind of talk costs nothing.

In contrast, the person who actually steps into the arena — who tries, fails, struggles, and keeps going — is the one who deserves respect. The “strong man” in this passage represents the person who takes real action, who risks failure and criticism in pursuit of something meaningful.

Roosevelt’s deeper point is this:

Effort matters more than perfection.
Courage matters more than comfort.
Doing matters more than judging.

The Power of Tiny Actions

Adapted from Loren Eiseley’s “The Start Thrower / Starfish Story” (1969)

An old man was walking along the beach when he noticed a young boy picking up starfish and throwing them back into the ocean.

Approaching the boy, he asked, “Excuse me, but what are you doing?”

The boy replied, “The sun is rising and the tide is going out. If I don’t throw the starfish back in, they’ll die.”

The old man shook his head and said, “But there’s too many starfish on this beach. You can’t possibly make a difference.”

After thinking for a moment, the boy bent down, picked up another starfish and threw it into the ocean.

Then, he turned to the old man and said, “Well, I made a difference to that one.”

Those who wait for the perfect idea rarely move; those who act, even imperfectly, invite better ideas to emerge. Open the door.

Slack started as an internal chat tool for a video game that never took off.
Twitter began as a side project within a company called Odeo.

Neither came from waiting for the perfect idea—they were born from action.

Pragmatism 實用主義

Ask for forgiveness, not permission

Just getting started

“The professional learns to recognize envy-driven criticism and to take it for what it is: the supreme compliment. The critic hates most that which he would have done himself if he had had the guts.” — Steven Pressfield, The War of Art ↩
“The artist cannot look to others to validate his efforts or his calling. If you don’t believe me, ask Van Gogh, who produced masterpiece after masterpiece and never found a buyer in his whole life.” — Steven Pressfield, The War of Art ↩
Remember: Talk does not cook rice. (別光說不練。) You are what you do, not what you say you’ll do. You can’t build a reputation on what you’re going to do. ↩
年輕人暢談自己正在做的事，老年人細訴自己曾經做過的事，愚昧者高論自己想做的事。 ↩
比喻要求標準高，而實行能力低。 ↩

Goggins, David. 2018. Can’t Hurt Me: Master Your Mind and Defy the Odds. Erscheinungsort nicht ermittelbar: Lioncrest publishing. ↩

Pressfield, Steven. 2003. The War of Art: Break through the Blocks and Win Your Inner Creative Battles. New York, NY: Grand Central Publ. ↩

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Grip Dynamometer

Fri, 19 Jun 2026 00:00:00 GMT

“Found that grip strength, an excellent proxy for overall strength, was strongly and inversely associated with the incidence of dementia. People in the lowest quartile of grip strength (i.e., the weakest) had a 72 percent higher incidence of dementia, compared to those in the top quartile.” — Peter Attia MD, Outlive: The Science and Art of Longevity

= 握力計

#NEWSLETTER

握力，是最誠實的衰老指標。開罐頭、提購物袋、拉住公車吊環——如果連這些都開始吃力，那不是手變弱了，是你的全身神經肌肉連線正在鬆動。這是身體在告訴你：最有投資報酬率的資產，正在流失。

你可能會想：不過是手勁而已，有這麼嚴重嗎？答案是肯定的。《The Lancet》和《BMJ》等多項大型研究指出，握力越強，死亡率越低——它的預測力甚至比血壓還準。握力下降往往比體重或外觀更早反映出身體機能的衰退，臨床上也是評估肌少症（sarcopenia）的重要指標，與糖尿病、代謝症候群、心血管疾病都有關聯。這就是為什麼醫療單位會用握力來追蹤長者的老化速度——手勁，比你以為的誠實得多。

多項大型研究（例如《The Lancet》、《BMJ》）指出：握力越強，死亡率越低。

握力比血壓更能預測身體疾病與整體死亡風險。

握力與全身肌肉量、特別是上肢與軀幹肌力高度相關。在臨床上，握力是評估「肌少症」（sarcopenia）的重要指標之一。

握力下降（低於標準值），往往比外觀或體重更早反映出身體機能衰退。

糖尿病、代謝症候群、高血壓
慢性腎病與心血管疾病
胰島素阻抗、慢性發炎或營養不良

醫療單位常用握力追蹤長者的身體功能老化速度。

對運動員與一般人：

可反映訓練後的神經肌肉疲勞程度。
可用於訓練負荷監控（grip strength readiness test）。

理想測試時間：每天早上中後段（約 9:00–11:00），保持測量條件一致。

此時：
- 睡眠後身體已完全甦醒；
- 肌肉與神經反應穩定；
- 尚未受到午餐後血糖上升或午後疲勞影響。
避免在以下時間測量：
- 起床後：血液循環與肌肉張力尚未穩定，握力會偏低。
- 飯後 1 小時內：消化佔用血流，肌肉瞬間力量下降。
- 劇烈運動後 3 小時內：握力會因疲勞暫時下降，反映不了基準值。
- 晚上或睡前：體溫、荷爾蒙與神經興奮度下降，握力通常比上午低約 5–10%。
一致性比時間點更重要：若你想追蹤變化，那麼「每次都在相同條件下測量」是重點
- 相同時間（例如每天早上 10 點）
- 相同手（通常測慣用手）
- 相同姿勢（站立或坐姿、手臂不靠身體）
- 相同測量順序（左 → 右，或右 → 左）
小技巧：可先輕鬆握幾下當暖身，再正式測三次，**取最高值或平均值。

握力 vs BMI：兩種「健康指標」的本質差異

BMI 看的是「體重的量」；握力看的是「體重的質」。結合兩者，能最準確地反映「外表健康」與「內在功能」之間的落差。

項目	握力（Handgrip Strength）	BMI（Body Mass Index）
測量內容	反映「肌肉力量」與「神經肌肉功能」	反映「體重與身高」的比例
反映層面	生理功能、肌肉健康、衰老速度	體重狀況、脂肪潛在過多或過少
預測力	與壽命、心血管健康、功能老化高度相關	與肥胖風險與代謝疾病相關
可變因素	運動量、營養（特別是蛋白質）、神經功能	飲食攝取量、身高、體重變化
常見誤判	若測量不規範、手部受傷會影響結果	運動員或肌肉量高的人 BMI 偏高但實際健康
評估健康的價值	高（功能層面）	中（外觀層面）

醫學上出現了新的概念：「肌力指數（Muscle Strength Index）」或「握力/BMI 比值」。

公式： $\text{Relative Grip Strength} = \frac{\text{握力 (kg)}}{\text{BMI}}$
此比值越高，代表肌力相對體重越強，整體健康風險越低。

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Lateral Thinking

Fri, 19 Jun 2026 00:00:00 GMT

“The young man knows the rules, but the old man knows the exceptions.” — Oliver Wendell Holmes, Sr.

“The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore, all progress depends on the unreasonable man.” — George Bernard Shaw

“Discovery consists of seeing what everybody has seen and thinking what nobody else has thought.” — Albert Szent-Györgyi

= creative non-linear, asymmetric, threaded, divergent thinking ↔ traditional linear, logical, vertical, analytical thinking

“Learn the rules like a pro, so you can break them like an artist.”

“I learned over the years that people don’t argue with rules. We’ve been taught our whole lives to follow the rules, but we’ve never thought of how to create rules for ourselves that we just follow when we’re at our worst. We all know no matter how bad our day is, we shouldn’t speed on the highway because it’s against the rules. What we don’t think about is how do we use rules to our advantage?” — Daniel Kahneman

Don’t follow the rules/crowd. Break the rule/frame.
Rule Follower → Rule Breaker
Break the rules with intention, not ignorance.
Create rules that change the rules.
Beat the game, not play the game.

出怪招

撕掉標籤

質疑教條（Dogma）

質疑是一種求知的態度

反骨精神：拒絕「墨守陳規」

Simulating innovation-is-about-everyone-agreeing-with-you-later → Disruptive innovation-is-about-everyone-agreeing-with-you-later (by Clayton Christensen)

破壞式創新/顛覆性想法經常發生於集體盲點

Turn off filters. Don’t be too conservative.

反直覺式思考：Think differently. Think out of the box.

Reality is largely negotiable. If you stress-test the boundaries and experiment with the “impossibles,” you’ll quickly discover that most limitations are a fragile collection of socially reinforced rules you can choose to break at any time.

The 3 Stages of Mastery

The Shu Ha Ri model from traditional Japanese martial arts

Shu (to obey): Learn to operate according to the rules.
Ha (to break): Begin to challenge and adapt the rules.
Ri (to transcend): Create new rules.

Wittgenstein’s Ladder

The Fosbury Flop

Cutting the Gordian knot (快刀斬亂麻)

Am I trying to untie something I could just cut through?

Functional fixedness is a cognitive bias where a person is unable to see something outside of its traditional or intended function.

In the case of the Gordian Knot, the fixed assumption was simple:

A knot must be untied.

The fixed assumption defined and limited the options of those attempting to solve the problem.

Rather than being trapped, Alexander challenged the fixed assumption—metaphorically (and literally) cutting straight through it.

Lateral thinking changes perspective. Just to be provocative.

The Beginner Mindset

The PO Creativity Method

skepticism

The Ludic Fallacy

Be ready to change your mind completely at any given time

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Your identity dictates your actions

Fri, 19 Jun 2026 00:00:00 GMT

“The bad workouts are the most important ones. It’s easy to train when you feel good, but it’s crucial to show up when you don’t feel like it—even if you do less than you hope. Going to the gym for 15 minutes might not improve your performance, but it reaffirms your identity. It’s not always about what happens during the workout. It’s about becoming the type of person who doesn’t miss workouts.” — James Clear

“The more you repeat a behavior, the more you reinforce the identity associated with that behavior. In fact, the word identity comes from the Latin words essentitas, which means being, and identidem, which means repeatedly. Your identity is literally your repeated beingness.” — James Clear, Atomic Habits

“We are what we believe we are.” — C.S. Lewis

Your identity is the label that defines “Who You Are.” ¹

Your Identity Dictates Your Action. Your Belief Drives Your Behavior.

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity. This is one reason why meaningful change does not require radical change. Small habits can make a meaningful difference by providing evidence of a new identity. And if a change is meaningful, it is actually big. That’s the paradox of making small improvements.” — James Clear, Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones

Every action you take sends a signal to your brain about the kind of person you are.

It is easier to act yourself into a new way of thinking, than it is to think yourself into a new way of acting.

It’s also a lot easier to change direction when you’re moving forward than when you’re static.

The psychologist William James observed that action and feeling go hand in hand: to become a certain kind of person, you must first act like that person. This is the foundation of the identity-based habits: instead of focusing on what you want to achieve, focus on who you wish to become.

Examples:

If you want to become…	The identity	The tiny action that reinforces it
Someone who reads more	A reader	Read one page before bed
Someone who exercises	An athlete	Put on your workout clothes
Someone who writes	A writer	Write one sentence daily
Someone who meditates	A meditator	Sit for one minute each morning

Each repetition is a vote for your desired identity. Missed days are votes against it. You don’t need a perfect record — you just need to ensure your votes for the new identity outnumber your votes for the old one.

The Identity-Action Feedback Loop

Belief → Identity → Action → Evidence → Reinforced Belief

You adopt a belief about who you are (“I’m the kind of person who exercises”).
That belief shapes your identity — you see yourself as someone who exercises.
Your identity drives your actions — you go to the gym even when you don’t feel like it.
Your actions produce evidence — you exercised today, proving to yourself that you are indeed an exerciser.
The evidence reinforces your belief — the cycle strengthens.

This loop explains why small, consistent actions compound into profound identity shifts.

Turning Values into Time

Values are attributes to the type of person you want to become.

To identify someone’s values, observe:

Their calendar: How they spend their time.
Their account book: How they spend their money.

Your calendar and bank statement are — together — the most honest autobiography you will ever write. They do not lie about what you truly value. If you claim to value health but never schedule exercise, or claim to value learning but never buy books, your actions reveal your actual priorities with brutal clarity.

Actionable Steps:

Define Your Values:
- Ask yourself: “What kind of person do I want to be?”
- Go deeper: Write down 3–5 identity-based statements starting with “I am the kind of person who…” (e.g., “I am the kind of person who prioritizes deep work over shallow distractions.”)
Turn Your Values Into Your Time/Expenses:
- Ask yourself: “How would the person I want to become spend their time and money?”
- Using your values as a guide to scheduling your time and making financial decisions.
- Practical technique: At the start of each week, block time for your top values before anything else. If health is a value, your workout gets scheduled on Monday morning — not squeezed in “when you have time.”
Track and Reflect:
- Regularly review your calendar and spending habits to ensure they align with your values. Use this as a guide to plan your day and make decisions about your schedule.
- Weekly audit: Every Sunday, spend 10 minutes asking: Did my calendar reflect my values this week? Where did I drift? What one adjustment will bring next week into better alignment?

The Values Cascade

Your values cascade down into ever more concrete decisions:

Values  →  Identity  →  Priorities  →  Schedule  →  Daily Actions

A misalignment anywhere in this cascade produces friction. If your values say “health” but your schedule has no room for exercise, the problem is not a lack of willpower — it is a cascade breakdown. Fix the schedule, and the behavior follows.

The Stonecutter Principle

A traveler approached three stonecutters working on a construction site and asked each of them what they were doing.

The first stonecutter said, “I am cutting stone.”

The second stonecutter replied, “I am building a wall.”

But the third stonecutter smiled proudly, “I am building a cathedral.”

Same work. Different story.

The task doesn’t change, but the meaning does.

The story you tell yourself dictates your daily actions.

The third stonecutter’s identity — cathedral-builder rather than stone-cutter — transforms a mundane, repetitive task into a purposeful contribution to something larger than himself.

How to apply the Stonecutter Principle:

Name your cathedral: What larger purpose does your daily work serve? Write it down in one sentence. “I am not writing code; I am building tools that help people learn.” ²
Connect the task to the identity: Before starting any task, silently complete this sentence: “By doing this, I am becoming the kind of person who…”
Use the principle on hard days: When motivation is low, zoom out from the stone and visualize the cathedral.

“What look like differences in natural ability are often differences in opportunity and motivation.” — Adam M. Grant, Hidden Potential: The Science of Achieving Greater Things

The Identity-Willpower Paradox

You will rarely outperform your self-image.

This is one of the most consequential insights in behavioral psychology. If your self-image says you are “not a morning person,” no amount of alarm clocks will sustainably make you wake up early — because every early morning contradicts your identity.

The energy required to override your identity (willpower) is finite. The energy that flows from aligning with your identity is boundless.

The paradox: The very act of relying on willpower to change a behavior often reinforces the identity you are trying to escape. Saying “I’m trying to quit sugar” reinforces the identity of a sugar-eater who is currently abstaining. Saying “I don’t eat sugar” (notice the identity-based language) reframes the behavior as simply who you are.

Identity-undermining language	Identity-reinforcing language
“I’m trying to read more.”	“I’m a reader.”
“I can’t run very far.”	“I’m a runner who is building endurance.”
“I’m on a diet.”	“I’m someone who eats nourishing foods.”
“I should meditate.”	“I’m a meditator — this is what I do.”

Character is who you are when nobody’s watching

“It’s part of who I am.” ↩
Related: The Enactment Effect ↩

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Adaptability

Thu, 18 Jun 2026 00:00:00 GMT

“It is not the strongest of the species that survives, nor the most intelligent. It is the one most adaptable to change; but the species that survives is the one that is able best to adapt and adjust to the changing environment in which it finds itself.” — Charles Darwin ¹

“Arrange whatever pieces come your way.” — Virginia Woolf

“Intelligence is the ability to adapt to change.” — Stephen Hawking

“The only thing predictable about life is its unpredictability.” — Remi Ratatouille

“The measure of intelligence is the ability to change.” — Albert Einstein

“Consistency is about being adaptable. Adaptability is the way of consistency.” — James Clear ²

“You can suffer the pain of change or suffer remaining the way you are.” — Joyce Meyer

“When you are finished changing, you are finished.” — Benjamin Franklin

“The capacity to adjust and improvise is arguably the single most critical human ability.” — Will Smith, Will

“Until you change how you get things done, you’ll never know what works best.” — Roy T. Bennett

易窮則變，變則通，通則久。 — 《易經．繫辭下》³

“The art of life is a constant readjustment to our surroundings.” — Kakuzo Okakura

“It’s easy in the world to live after the world’s opinion; it’s easy in solitude to live after our own; but great people keep with the sweet independence of solitude in the midst of a crowd.” — Ralph Waldo Emerson

Adaptability (& Flexibility) is the single most powerful trait in life—the ability and willingness to pivot quickly and follow new information or evidence.

The highest intelligence isn’t knowing—it’s adapting. Knowledge matters, but the ability to learn, unlearn, and change course/direction matters more. The rigid hold on to what was; the adaptable move with what is and flow toward what will be.

You’ll only go as far as your ability to absorb life’s punches and pivot (軸轉) on the fly.

If you do not bend, you will break.

The only constant in life is change.

“There is nothing permanent except change.” — Heraclitus

“Nothing endures but change.” — Heraclitus

Fear uncertainty and you fear life. To fear the unknown is to fear life itself. Life without unpredictability isn’t life, not for human beings.

The Learners vs The Learned

Life is chaotic

The Ship of Theseus

In the struggle for survival, the fittest win out at the expense of their rivals because they succeed in adapting themselves best to their environment. ↩
In theory, consistency is about being disciplined, determined, and unwavering. In practice, consistency is about being adaptable. Don’t have much time? Scale it down. Don’t have much energy? Do the easy version. Find different ways to show up depending on the circumstances. Let your habits change shape to meet the demands of the day. Adaptability is the way of consistency. ↩
指事物發展到極限或陷入困境（窮）時，就必須求變化（變）；經過變化後，就能突破障礙，使事物通達順暢（通）；能夠通達順暢，才能保持長久的發展（久）。 ↩

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Self-compassion

Thu, 18 Jun 2026 00:00:00 GMT

“The man who renounces himself, comes to himself.” — Ralph Waldo Emerson

“A moment of self-compassion can change your entire day. A string of such moments can change the course of your life.” — Christopher Germer

“I must also have a dark side if I am to be whole.” — Carl Jung

“What you deny subdues you. What you accept transforms you.” — Carl Jung

“Compassion is not complete if it does not include oneself.” — Allan Lokos

“Tension is who you think you should be. Relaxation is who you are.” — Buddha

“Instead of shaming your emotions, try to understand what they are telling you.” — Lindsay C. Gibson

“The truth is: Belonging starts with self-acceptance. Your level of belonging, in fact, can never be greater than your level of self-acceptance, because believing that you’re enough is what gives you the courage to be authentic, vulnerable and imperfect.” — Brene Brown

“If your compassion does not include yourself, it is incomplete.” — Jack Kornfield

“The goal is not to show how great you are to others, but how vulnerable you are to yourself.” — Maxime Lagace

“As you gain fame, as you gain fortune, as you gain position and seniority, people will treat you better. — They will hold doors open for you. They will get you a cup of tea and coffee without you even asking. — None of that stuff is meant for you. That stuff is meant for the position you hold. It is meant to the level you have achieved of leader or success or whatever you want to call it, but remember: you will always deserve a Styrofoam cup.” — Simon Sinek

“Harsh self-criticism activates the sympathetic nervous system (fight/flight) and elevates stress hormones. Self-compassion, on the other hand, triggers the mammalian caregiving system and hormones of affiliation and love such as oxytocin.” — Marc Brackett, Permission to Feel: The Power of Emotional Intelligence to Achieve Well-Being and Success


_Source

人生，就是要適時地放過自己、停止自我攻擊。永遠要寬容、慈悲地對待自己。展現自我同情。

“You can search throughout the entire universe for someone who is more deserving of your love and affection than you are yourself, and that person is not to be found anywhere. You yourself, as much as anybody in the entire universe, deserve your love and affection.” — Dhammapada

If you truly loved yourself, you would never harm another.

Being kind to others is mostly about your actions. Being kind to yourself is mostly about your thoughts.

接納自己的第一步是停止拿自己和別人比較。

“The first step to accepting yourself is to stop comparing yourself to others.” — Joe Duncan

To embrace oneself fully, to understand our imperfections, to accept one’s truth, and still maintain the desire for growth and change, is to live a fulfilling life. Forgive yourself. You are a human, not a machine.

Embrace every aspect of yourself (your entirety), including strengths and weaknesses, rather than striving for an unattainable ideal of perfection. You are a perfectly imperfect person. You are whole in your own right. When you authentically manifest your deep presence in the world, every action becomes a natural expression of your truth. Truth is more than just honesty or the absence of lies. It is a deeper connection to who you truly are, an alignment with your soul. 💪

The “Treat Yourself Like A robot” Mindset

Be forgiving with your past self. What’s done is done. We just need to tweak the system rather than beating ourselves up.

I soothe myself by using a term of endearment in my head. Whenever I make a mistake, feel down, or get flustered, I gently tell myself, “It’s okay, sweetie.”

You don’t need to solve every problem right now, only those that stand in your way.

A Letter to My Body

The Reitoff Principle

The most productive people prioritize intentional rest

Your relationship with yourself sets the tone for every other relationships you have

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The Learners vs The Learned

Thu, 18 Jun 2026 00:00:00 GMT

“In times of change, learners inherit the earth, while the learned find themselves beautifully equipped to deal with a world that no longer exists.” — Eric Hoffer

Learners are individuals who embrace lifelong learning, curiosity, and adaptability. They recognize that knowledge is always expanding, and they continuously update their skills and perspectives to keep up with the changes in society, technology, and global trends.
The learned, on the other hand, refers to those who rely on past knowledge and see themselves as already educated or accomplished. They may become complacent, assuming that their existing expertise is sufficient indefinitely.

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Alcohol

Wed, 17 Jun 2026 00:00:00 GMT

“First you take a drink, then the drink takes a drink, then the drink takes you.” — F. Scott Fitzgerald

“Alcohol may be man’s worst enemy, but the Bible says love your enemy.” — Frank Sinatra

Alcohol acts as a diuretic, increasing urine production and leading to dehydration. This is why people often feel thirsty or experience headaches after drinking. Dehydration can impair cognitive and physical performance, and is a major contributor to hangover symptoms.

Consuming alcohol, especially after exercise, can interfere with the body’s ability to repair and build muscle tissue. This is particularly relevant for athletes or anyone focused on fitness, as alcohol can blunt impair protein synthesis in the muscles reduce gains from training.

Alcohol disrupts normal metabolic processes in the liver. It blocks our ability to break down energy from macronutrients such as carbohydrates, fats, and proteins. This can lead to fatigue, poor athletic performance, and, over time, metabolic health issues.

While alcohol is sometimes used as a “nightcap” ¹ to induce drowsiness, it actually ruins the quality of your sleep and reduces the amount of restorative REM sleep. ² This can result in feeling unrefreshed the next day, even if you slept for a normal duration.

睡前飲品: a drink taken shortly before bedtime ↩
酒精能幫助入睡，但會導致睡眠碎片化。 ↩

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Always start small

Wed, 17 Jun 2026 00:00:00 GMT

“It is the greatest of all mistakes to do nothing because you can only do little; do something.” — Sydney Smith

“If you can’t feed a hundred people, then feed just one.” — Mother Teresa

“We ourselves feel that what we are doing is just a drop in the ocean. But the ocean would be less because of that missing drop.” — Mother Teresa ¹

“Sometimes when I consider what tremendous consequences come from little things, I am tempted to think there are no little things.” — Bruce Barton

A habit must be first established before it can be improved.

https://sketchplanations.com/categories/starting

If something feels too hard to start, it just means the first step isn’t small enough.

The Rule of One Hundred

If you spend 100 hours a year in any discipline (which is only 18 minutes a day), you’ll be better than 95% of the world in that discipline.

Anything above zero compounds positively

One doesn’t seem like much, but it’s something real. At zero, you’re still dreaming.
Two is twice as good as one, but one is infinitely better than zero.

Start with the 2-minute version of the task you are procrastinating

If it’s a report: Open the document and type the title.
If it’s a workout: Put on your sneakers and stand outside.
If it’s an intimidating email: Write the subject line and the greeting.
If it’s a messy room: Clear off one small surface.

The 2-minute version isn’t about progress; it’s about breaking the seal of inertia. Shrink the task until the resistance vanishes.

Don’t Underestimate the Power of 5 Good Minutes

You’re always 5 good minutes away from feeling better.
- 5 minutes of exercise—your energy shifts.
- 5 minutes of writing—your mind clears.
- 5 minutes of reading—your perspective changes.
- 5 minutes of breathwork—your body resets.
- 5 minutes of conversation—your mood improves.
Whenever the day feels overwhelming and tough, try to ask yourself: What’s the best way I can spend my next 5 minutes?
5 minutes of present energy is worth more than an hour of scattered energy.

The Minimal Viable Action (Micro Action)

If you’re having trouble sticking to a new habit , try a miniature (2-minute) version until it becomes automatic.
Take tiny baby steps. Do less than you’re capable of, but do it more consistently than you have before.
不靠衝勁，靠低門檻開始

A journey of a thousand miles begins with a single step

千里之行，始於足下。

Running one mile has more in common with running a marathon than sitting at home.
Investing $100 has more in common with being a millionaire than being broke.
Writing one sentence has more in common with writing a book than never writing one.

Every race starts with one step. Every fortune starts with a small deposit. Every book begins as one sentence.

Success is about stacking tiny/small wins.

❌ 失敗為成功之母
✅（微）小成功為成功之母

The One Percent Rule

Just focus on the next decision

▍Build a Tower, Build a Team

“You are not a drop in the ocean, you are the entire ocean in a drop.” — Rumi ↩

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Always start with end in mind

Wed, 17 Jun 2026 00:00:00 GMT

“It is more important to know where you are going than to get there quickly. Do not mistake activity for achievement(/accomplishment).” — Isocrates

“There is nothing so useless as doing efficiently that which should not be done at all.” — Peter Drucker

“Having lost sight of our objectives, we redoubled our efforts.” — Walt Kelly

“First say to yourself what you would be; and then do what you have to do.” — Epictetus

“Decide what you would like your obituary to say, and live the life to deserve it.” — Warren Buffet in his final letter to Berkshire Hathaway shareholders

= 以終為始

What is the downside if I am wrong?

If you don’t know what you want, how are you going to know when you get it?

If you don’t know what you want, you end up with a lot you don’t.” — Chuck Palahniuk, Fight Club

Complex problems are sometimes better solved backwards

Invert the problem
Inversion
- Prevention over pursuit
- Focusing on what to avoid rather than what to achieve
- Instead of asking “How do I win?”, ask “How do I ensure I don’t lose?”
Reverse Engineering
Work backwards

In linear algebra, proofs often require working with the inverse of a matrix to arrive at the solution. However, determining the inverse itself usually starts with the end goal in mind: verifying properties like $A^{-1}A = I$ or solving $AX = B$ , the steps to constructing or applying the inverse become more focused and straightforward. Similarly, in any task, starting with the end in mind provides clarity and direction, making the process more efficient and focused.

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Eat the biggest frog first thing in the morning

Wed, 17 Jun 2026 00:00:00 GMT

“Do one thing every day that scares you.” — Eleanor Roosevelt

“Do what you dream of doing even while you’re afraid.” — Arianna Huffington

“If it’s your job to eat a frog, it’s best to do it first thing in the morning. And if it’s your job to eat two frogs, it’s best to eat the biggest one first.”

“The key is not to prioritize what’s on your schedule, but to schedule your priorities.” — Stephen Covey ¹

“If you don’t prioritize, everything seems urgent and important. If you define the single most important task for each day, almost nothing seems urgent or important. Oftentimes, it’s just a matter of letting (fires burn/) small little bad things happen (e.g., return a phone call late and apologize, pay a small late fee, lose an unreasonable customer, etc.) to get the big important things done. The answer to overwhelm is not spinning more plates—or doing more—it’s defining the few things that can really fundamentally change your business and life.” — Tim Ferriss ²

先吃青蛙，再吃蝌蚪。

Always Important, Never Urgent

First things first. Do the most important thing ³ first, not the most urgent one.

There is never enough time to do everything, but there is always enough time to do the most important thing.

Every Morning DO Your Highest Priority Work First

“I begin each morning by doing my highest priority work first. I have a very clear priority list, and I start from the highest priority work first. Before I even get to work, my day is already a success. I’ve already completed my most important work and can dedicate my day to helping others. And when people apologize for interrupting me, I always say, ‘I have plenty of time,’ and I do.” — Jensen Huang, NVIDIA CEO

(Kim 2025)

Adobe CEO Shantanu Narayen once had a breakfast with Jensen Huang. They had a great conversation about business issues, from innovation and strategy to culture. When Narayen checked his watch, Jensen remarked, “Why are you looking at your watch?” Narayen responded, “Jensen, don’t you have a calendar?” Jensen replied, “What are you doing? I do what I want.” Narayen appreciated the advice. Jensen was telling him to focus on the most important activity at all times and not be beholden to a schedule.

早上是一天當中最有精力、思路最清晰、心智能量最彙集/最強大的時刻，要用來做：

Things that genuinely matter to you.
Things that require lots of brain power (e.g., writing, coding).
Things that you are easily tempted to do something else.
Things that you are not enjoying that much.
Things that you feel most uncomfortable with and scare you most, usually due to some chances of rejection or conflict.

Tim Ferriss’ Framework

Wake up at least 1 hour before you have to be at a computer screen. E-mail is the mind killer.
Make a cup of tea (I like pu-erh) and sit down with a pen/pencil and paper/pad.
Write down the 3 things — and no more — that are making you most anxious or uncomfortable. They’re often things that have been punted from one day’s to-do list to the next, to the next, to the next, and so on. Most important usually = most uncomfortable, with some chance of rejection or conflict.
For each item, ask yourself:
- “If this were the only thing I accomplished today, would I be satisfied with my day?”
- “Will moving this forward make all the other TODOs unimportant/irrelevant or easier to do later?”
Look only at the items you’ve answered “yes” to for at least one of these questions.
Block out at least 2–3 hours to focus on ONE of them for today. Let the rest of the urgent but less important stuff slide. It will still be there tomorrow.
- TO BE CLEAR: Block out at least 2–3 HOURS to focus on ONE of them for today. This is ONE BLOCK OF TIME. Cobbling together 10 minutes here and there to add up to 120 minutes does not work.
If you get distracted or start procrastinating, don’t freak out and downward spiral; just gently come back to your ONE to-do.

“I finally decided I was going to give the best hour of the day to improving my own mind, and then the world could buy the rest of the time.” — Charlie Munger

把一天中最好的時段留給自己，然後世界可以買走我剩下的時間。

“Your dreams demand your best hours—and nothing less.” — Anu Atluru

Sacred Morning Free Time, where you can take advantage of the tranquility of the quiet morning
Quite/Dark Hours
The Golden/Holy/Power Hour
- Spending an hour in the morning before checking any emails, notifications, or text messages, and exclusively working on the “Important but not Urgent” stuff.
Magic Time
- This is a long/solid/consecutive/uninterrupted/unbroken blocks/slabs of time, where you are three times more productive than usual.
- “An hour before 9 is worth two after 5.” — It feels like gaining extra hours in your day!

You need to find XXX in your day, and ruthlessly foster/protect it from all the time thieves in your life. When you combine XXX with a deadline, you QUADRUPLE your productivity.

As those time-chunks get separated and fragmented, my productivity drops spectacularly.

The Pickle Jar Theory

Theory of Constraints

Why is it so hard to just do the work?

99% of effort is wasted

不在行事曆上的事情就是不存在！ ↩
Learn to LET the small, bad things happen and MAKE the huge, great things happen. ↩
= MIT = Big Cojones Action (BCA) ↩

Kim, Tae. 2025. The Nvidia Way: Jensen Huang and the Making of a Tech Giant. First edition. New York, NY: W. W. Norton and Company. ↩

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Every single day, chop wood, carry waters

Wed, 17 Jun 2026 00:00:00 GMT

“The wedding (or honeymoon holiday) is an event, love is a practice. The graduation is an event, education is a practice. The race is an event, fitness is a practice. The heart, mind, and body are endless pursuits.” — James Clear

“There are no quick fixes. But, by taking action just a little bit every day, you will build up a powerful reservoir of confidence, self-esteem, and discipline.” — Scott Allan

“It does not matter how slowly you go as long as you do not stop.” — Confucius

(Goggins 2018)

“Our culture has become hooked on the quick-fix, the life hack, efficiency. Everyone is on the hunt for that simple action algorithm that nets maximum profit with the least amount of effort. There’s no denying this attitude may get you some of the trappings of success, if you’re lucky, but it will not lead to a calloused mind or self-mastery. If you want to master the mind and remove your governor, you’ll have to become addicted to hard work. Because passion and obsession, even talent, are only useful tools if you have the work ethic to back them up.”

[@leeBeWaterMy2020]

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times” — Shannon Lee ¹ ²

“Dreams are built on discipline; discipline is built on habits; habits are built on training. And training takes place in every single second and every situation of your life.” — Will Smith, Will

“Don’t stop. Don’t even think about stopping until you get there, and don’t give much thought to where ‘there’ is. Whatever comes, just don’t stop.” — Phil Knight

“Every day of our lives, we are on the verge of making those slight changes that would make all the difference.” — Mignon McLaughlin

“Mastery is not a function of genius or talent, it is a function of time and intense focus applied to a particular field of knowledge.” — Robert Greene

“Be not afraid of growing slowly; be afraid only of standing still.” — Chinese Proverb ³


_{Source: The Psychology of Money by Morgan Housel}

Persistence can change failure into extraordinary achievement.

圓規為什麼可以畫圓？因爲腳在走，心不變。人為什麼不能圓夢？因爲心不定，腳不動。

騏驥一躍，不能十步，駑馬十駕，功在不舍。

專心致志聰明才智

只有累積，沒有奇蹟。

There is a Zen Buddhist saying: “What do you do before enlightenment? Chop wood, carry water. What do you do after enlightenment? Chop wood, carry water.”

The task doesn’t change. Only your relationship to it does.

If you want to succeed, both in markets and life, the first rule is you have to survive, you have to stay in the game.

“Life is like riding a bicycle, to keep balance you must keep moving.” — Albert Einstein

“If you can’t fly, run. If you can’t run, walk. If you can’t walk, crawl, but by all means, keep moving.” — Martin Luther King, Jr.

“What’s done is done. What’s gone is gone. One of life’s lessons is always moving on. It’s okay to look back to see how far you’ve come but keep moving forward.” — Roy T. Bennett, The Light in the Heart

邊開火邊移動（Fire & Movement）

“You move towards the enemy while firing your weapon. The firing forces him to keep his head down so he can’t fire at you. The motion allows you to conquer territory and get closer to your enemy, where your shots are much more likely to hit their target. If you’re not moving, the enemy gets to decide what happens, which is not a good thing. If you’re not firing, the enemy will fire at you, pinning you down.” — Joel Spolsky

最無聊的練習，沉澱出最扎實的基本功

“No tree, it is said, can grow to heaven unless its roots reach down to hell.” — Carl Jung

“When the root is strong, the fruit is sweet.” — Bob Marley

先為不可勝，以待敵之可勝 —《孫子兵法》

蹲馬步 — 持續地把每件瑣 (碎的小) 事循序漸進、按部就班地做好才是成功的關鍵。
一步一步來，有一才有二
Take one step at a time. Walk before you run.
「修身、齊家、治國、平天下」

Behaviors are unlikely to stick unless they are repeated.

Lessons are unlikely to stick unless they are repeated.

Love is unlikely to stick unless it is repeated.

The practice solidifies.

細水長流

螞蟻搬象

希臘神話中薛西佛斯 (Sisyphus) 推石頭的故事

Sisyphean: 形容「永無盡頭而又徒勞無功的任務」

瀝青滴漏實驗 (The Pitch Drop Experiment)

The “Consistently Good Rather Than Occasionally Great” Principle

The None-Zero Day Principle — becoming one is non-zero

Continuous effort, not strength or intelligence, is the key to unlocking our potential.

Doing a thing once is nothing special. You’re only a legend if you can do it back to back to back with thousands of hours of meticulous preparation.

力行、奉行每天「一點點」的哲學

每天一點點讀書進修
每天一點點肌膚保養
每天一點點拉筋伸展
每天一點點關心朋友
每天一點點照顧家人

大樹不是一夜之間就可以長出來的 — 你必須在多年前就種下樹苗，經過多年的悉心培養與照料，最後才能享受綠蔭。

EVERYDAY is easier than SOMEDAY 4

Embrace the daily mundane activities / ordinary actions. Find the lifelong rhythm.

“It’s easier to hold your principles 100 percent of the time than it is to hold them 98 percent of the time.” — Clayton M. Christensen, How Will You Measure Your Life?

It’s easier to keep up than to catch up.
It’s easier to stay motivated when you have momentums.

恆毅力 (Grit) = perseverance and passion for very long term goals

Perseverance is not a long race; it is many short races one after another.
Don’t mistake hustle for grit. Real grit is finishing what you start when it’s no longer exciting. It’s important to knowing when to grit and when to quit.
“Slow and steady wins the race.”

Tony Robbins’ Cani Theory

Committing yourself to Constant And Never-Ending Improvement

Mental toughness is often associated with dramatic efforts to push through the pain, grind it out to the end, and find a way to make it happen—the kind of perseverance needed to cross a finish line. However, true mental toughness shows up in quieter moments: it’s the discipline to show up when no one is watching, keep your eye on the ball, and do a little bit every day. At its core, mental toughness means not skipping the days that are easy to skip.

“Eighty percent of success is showing up.” — Woody Allen

“Keep showing up. 99% of success is just showing up. In fact, most success is just persistence.” — Kevin Kelly, Excellent Advice for Living: Wisdom I Wish I’d Known Earlier

On your bad days, you have a choice to make:

Show up anyway.
Wait until they see me on a good day.

There’s a magic in showing up on your bad days. The choice is yours. Choose wisely.

“A foolish consistency is the hobgoblin of little mind.” — Ralph Waldo Emerson

Blind consistency is just as bad as inconsistency. Inputs that fail to produce desired outcomes should be adjusted, not repeated.
Adaptive Consistency is the key that unlocks your dream life.

A little bit every day — Steph Ango

Frameworks to achieve any goals

Just focus on the next decision

The Compounding Effect

Journey over destination

The Growth Mindset

Two Types of Passion

A little bit of slope makes up for a lot of y-intercept

我不怕練一萬種拳的人，但我怕一種拳練一萬次的人。 ↩
The only dangerous competitors are the hyper-focused ones. ↩
做該做的事，該發生的事就會發生。 ↩
Every day (identity) is easier than most days (negotiation). ↩

Goggins, David. 2018. Can’t Hurt Me: Master Your Mind and Defy the Odds. Erscheinungsort nicht ermittelbar: Lioncrest publishing. ↩

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Longevity

Wed, 17 Jun 2026 00:00:00 GMT

“The secret of perfect health lies in keeping the mind always cheerful - never worried, never hurried, never borne down by any fear, thought or anxiety.” — Sathya Sai Baba

“The happiest people I know have been those who have accepted the primary responsibility for their own spiritual and physical well-being - those who have inner strength, courage, determination, common sense and faith in the process of creating more balanced and satisfying lives for themselves.” — Ann Wigmore

「延長壽命」（活多久）vs「延長生命力」（活多好）

“Health is the greatest wealth; guard it with daily care.” — Virgil

重點不是能夠活到幾歲，而是能夠「健康地」活到幾歲。
Prioritize enhancing healthspan, not just extending lifespan.
功能年（Functional Years）& 不健康餘命（Disability-Adjusted Life Year, DALY）

Treat your body as the house you will live forever.

“Take care of your body; it’s the only place you have to live.” — Jim Rohn

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No Unforced Errors

Wed, 17 Jun 2026 00:00:00 GMT

= 非受迫性失誤

不要犯蠢：Reduce standard stupidities. Avoid idiotic behavior. ¹

“All I want to know is where I’m going to die, so I’ll never go there.” — Charlie Munger

“It is remarkable how much long-term advantage people like us have gotten by trying to be consistently not stupid, instead of trying to be very intelligent.”— Charlie Munger ² ³

“I just try to avoid being stupid. I have a way of handling a lot of problems—I put them in what I call my ‘too hard pile,’ and just leave them there. I’m not trying to succeed in my too hard pile.” — Charlie Munger ⁴

不要想著贏、要想不能輸。 — 電影《KANO》

不輸才是贏，少輸也是贏。

It’s very difficult to be smart, but it’s surprisingly easy to be “non-idiotic”. ↩
“The world is full of obvious things which nobody by any chance ever observes.” — Sherlock Holmes ↩
“A genius is the man who can do the average thing when everyone else around him is losing his mind.” — Napoleon ↩
Sometimes success is just about avoiding failure and making bad decisions. ↩

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Planning and preparation help maximize your productivity

Wed, 17 Jun 2026 00:00:00 GMT

“The antidote to impulsiveness is forethought.” — Nir Eyal

“Failing to prepare is preparing to fail.” — John Wooden

“You waste years by not being able to waste hours.” — Amor Tversky

“There is an inverse relationship between things on your mind and those things getting done”. — David Allen

“People with clear, written goals, accomplish far more in a shorter period of time than people without them could ever imagine.” — Brian Tracy

“Chance favors only the prepared mind.” — Louis Pasteur

“In preparing for battle I have always found that plans are useless, but planning is indispensable.” — Dwight D. Eisenhower

在準備一場戰役的時候，我總是發現計劃是沒有用的，但計劃又是不可或缺的。

“To win is not important. To be successful is not even important. How to plan and prepare is crucial. When you plan very well and prepare very well, then success can come on the way. Then winning can come on your way.” — Eliud Kipchoge

“I never won a fight in the ring; I always won in preparation.” — Muhammad Ali

前置作業

Failure to prepare means preparing to fail.

Preparation converts chance into results.

The ultimate form of preparation is not planning for a specific scenario, but a mindset that can handle uncertainty.

Planning and doing are two different modes of operation. Separate planning from doing. ¹ Spend some time on task value/priority evaluation/assessment before any commitments/effort. It’s worth it. ²

Keep in mind: planning, strategizing, and organizing often get in the way of doing.

❗️Be aware of the difference between “being in motion” and “taking action” ³

❗Too much → Procrastination

“Patience only works if you do. Doing the work + patience = results. Planning to work + patience = procrastination” — James Clear

Preparation Always Beats Planning

Planning is based on the expectation of order. Preparation is based on the expectation of chaos.
Plan for order and you’ll be destroyed by chaos. Prepare for chaos and you’ll thrive in any condition.

Hope for the best, prepare for the worst

No matter how often I tried to just jump right in a new task, I found that I performed my best when I invested a little bit of time in formulating a plan—By defining some CLARITY before starting something saves me a huge amount of time later on.

Mise en place is a French culinary phrase which means “putting in place” or “gather”. It refers to the setup required before cooking, and is often used in professional kitchens to refer to organizing and arranging the ingredients (e.g., cuts of meat, relishes, sauces, par-cooked items, spices, freshly chopped vegetables, and other components) that a cook will require for the menu items.

When fisherman cannot go to sea, they repair nets. When the sea is too rough to sail, the smart ones don’t wait—they get to work. They mend their nets, sharpen their tools, and prepare for the moment the storm breaks. Because even in stillness, there’s progress.

It’s not about idling; it’s about using the pause to build what comes next.

“Give me six hours to chop down a tree and I’ll spend the first four sharpening the axe.” —Abraham Lincoln

It’s important to take time to sharpen the saw.

The Two Woodcutters

This is a well-known metaphor for the importance of taking time to “sharpen your saw,” a concept introduced by Stephen Covey in his book The 7 Habits of Highly Effective People.

(Covey 2013)

Once upon a time, there were two woodcutters who were hired to cut down trees in the forest. The first woodcutter worked nonstop, chopping down tree after tree with all his strength. The second woodcutter, however, took regular breaks and spent time sharpening his saw, while the first woodcutter kept hacking away without pausing.

As time went on, the first woodcutter became increasingly exhausted, yet he kept going, convinced that working harder and longer would get him the best results. The second woodcutter, on the other hand, took the time to rest and maintain his tools, believing that the efficiency gained from sharpening his saw would save him time and effort in the long run.

At the end of the day, when both woodcutters stood back to assess their work, the second woodcutter had cut down far more trees. The first woodcutter, although he had worked harder, had not been as productive because his saw had become dull, and he had not taken the time to maintain his tools.

“The Pilot, The Plane, The Engineer” by Ali Abdaal

The Pilot (10% of the day) → Planning
The Plane (85% of the day) → Execution
The Engineer (5% of the day) → Review

“G.P.S.” by Ali Abdaal

Goal (完成的標準)
- Facts (完成任務時必須達成的具體標準或數據指標)
  - What are the facts when I complete the goal?
- Feeling (完成任務後，團隊成員應該感受到的心理狀態)
  - What do I expect to feel once I’ve completed the goal?
- Functionality (任務完成後，應能如何幫助他人)
  - Why do I care for the goal in the first place?
Plan
- What’s the plan that I am going to follow to get to the goal?
- What are the 3 to 5 major chess moves that I am going to do to get to the goal?
System
- What do I need to do everyday / every week that will help me stick to the plan and achieve the goal?

Implementation Intentions

Separate decision from implementation ↩
Cognitive Miser — The tendency of human minds to think and solve problems in simpler and less effortful ways, rather than in more sophisticated and effortful ways, regardless of intelligence. → 在其他條件與因素不變的情況下，我們通常傾向選擇最省力的路徑。由於那些無意識且熟練的神經例行程序運行起來輕鬆自如，而需要深思熟慮的有意識決策則較為費神，身為認知吝嗇者，只要尚可應對，我們往往依賴自動化的神經例行程序，而非投入心力進行有意識的決策。而在執行神經例行程序的動作時，我們往往會進入出神的狀態。Merriam-Webster’s Dictionary 對「出神 (trance)」的定義之一是: 「一種使你因專注於其他事物而未察覺周遭變化的狀態。」 ↩
Motion will never produce a final result. Action will. Always choose action over motion. ↩

Covey, Stephen R. 2013. The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change. 25th anniversary edition. New York: Simon & Schuster. ↩

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Sleep

Wed, 17 Jun 2026 00:00:00 GMT

“Sleep is a kindness you give your future self.” — Matthew Walker

Why We Sleep?

Sleep is the ultimate performance multiplier.

Sleep is the best biohacking technique with the highest ROI.

Sleep is the best legal performance enhancing drug / magic pill on the planet.

Sleep is the most effective workout recovery tool.

Sleep is a fundamental biological requirement; bypassing it doesn’t create more time, it simply creates a slower, more error-prone version of oneself.

sleep is the absolute foundation of your mental health, your physical health and your performance in all endeavors. So if there’s one area of your life to really focus on and try and optimize if your goal is to be happier and more productive and just have a better life over all, I can confidently say that Sleep is really the thing to optimize.

Sleep deprivation makes hard things feel impossible. High quality sleep makes seemingly impossible things doable.

“Short sleep equals a short life.”

“Short sleep predicts all cause mortality.”

Actionable Tips

Make sleep your #1 appointment in your calendar. Sleep is your #1 life priority. Plan your day around sleep.

Minimize light, red/amber light ideal

The QQRT Protocol

Quality
Quantity
Regularity
Timing

The bed is for sleep and sex

sleep semi-naked, but warm your hands/feet with gloves/socks on, so as to send blood to your core which then radiates the heat outward

睡覺時，環境要冷，手腳要暖

Aim for consistent bedtimes and wake times with a ± 30 minutes margin of error, whether it’s the weekend or a weekday.

In addition to your morning alarm clock, consider adding a “bedtime alarm,” which tells you when to go to sleep.

You do not have 24 hours in the day. You only have ~16 hours per day being awake once you factor in the sleep tax. That’s like confusing revenue with profit.

Separate bed covers — sleeping the Scandinavian way

Individual duvets provide the warmest way to sleep, eliminating air gaps and the risk of your partner pulling or hogging the duvet in the middle of the night, ultimately stop nightly battle over the bedsheets.

Add blackout curtains or wear an eye mask to maximize darkness in the bedroom.

應暗到伸手不見五指。

Sleeping Inclined: Put bed risers at the head of your bed

Stick your hands or feet out from underneath the covers to help cool down.

Eating closer to bedtime can increase the likelihood of gastric reflux (heartburn) and impair sleep

Avoid stimulating activities before bed, such as watching television, reading the news, strenuous exercise, or social media.

Sleep Hygiene (The 10/3/2/1 Rule)

睡眠認知行為治療 (Cognitive Behavioral Therapy for Insomnia，CBT-I)

Wakefulness is low level brain damage. Sleepiness offers a reparatory function. You make the best use of time not by sleeping less, but awaking less.

膠淋巴系統

在深層睡眠的時候，大腦裡有一套系統叫做類淋巴系統（或是膠狀淋巴系統，glymphatic system），這個系統就像一條夜間清潔水道，讓腦脊髓液慢慢流進腦組織，再把神經細胞產生的代謝物帶走。

俗稱「龍骨水」，是大腦的排毒系統
只在「深睡期」產生

Huberman Sleep Cocktail

Magnesium Threonate: 200–400mg 2–3 hours before sleep
- Threonate are forms of magnesium that crosses the blood-brain barrier and will assist with sleep instead of absorption by gut
L-Theanine: 200–400mg
- Nootropic but takes the edge off and balances caffeine intake
Glycine: 2 gram (every 3rd or 4th night)
GABA: 100 mg (every 3rd or 4th night)
Inositol (900 mg) is particularly beneficial if you wake up during the night and struggle to fall back asleep, as it can reduce the time needed to return to sleep.
Phosphatidylserine (100 mg) decreases the cortisol response, which can be helpful for individuals with insomnia.

Psyllium Husk 洋車前子

Chamomile Tea 洋甘菊（晚安舒眠）茶

Lucid dream is a type of dream wherein a person that is dreaming realizes that they are dreaming during their dream.

What are the best practices for managing rumination and negative racing thoughts when trying to fall asleep?

Mental Walk: If you have trouble falling asleep, take a “mental walk” and visualize walking a familiar route.

Why do I wake up in the middle of the night, no matter what time I go to sleep?

Checking the time when you wake up at night can train your brain to continue waking at that time. This is a form of learning whereby checking the clock strengthens the memory association with that specific time.
- Remove visible clocks from your bedroom to help disrupt this pattern.
If you wake up in the middle of the night, don’t check the time. This will allow you to fall back asleep without worrying about how many hours you have left. → Alternatives: (1) 冥想 (搭配: 腹式呼吸、身體掃描等等) (2) 看書 (3) 聽 Podcasts
You can’t force sleep. The more you force sleep, the more it resists.
- Insomniac delusion: If you can’t fall asleep, just try harder. This will do the opposite.
- If you can’t sleep, pretend you’re lying in a canoe.

Can we “bank” sleep or catch up on lost sleep?

Sleep doesn’t work like a bank. You cannot accumulate a sleep “debt” and then hopefully pay it off later, such as on the weekend. There is no such a credit system when it comes to sleep. The body can only recoup ~25% of the lost hours. Frequently sleeping less than the recommended 7 to 8 hours/night (some may need 6, others 9 or even 10 hours!) means you will always be running a sleep debt - predictive of ill health outcomes and early mortality.

Reframing: 把睡覺當作是…

搭長途飛機，必須一切準備就緒 (行李、護照等等) 才能出發
Passive workout (as a professional sleeper/sleep athlete)

Best Vacation: Sleep one more hour for 7 days in a row, then you will get an extra night of sleep at the end of last day.

If you’ve experienced a poor night’s sleep, your impulse may be to sleep in, drink a much-needed cup of coffee as you roll out of bed, and push your morning workout until the evening when you’re feeling up for it. But the best way to recover from a poor night’s sleep is to make sure it doesn’t affect your next night’s sleep. Get up at the same time as usual. Sleeping more than 1 hour past your usual wakeup time can shift your circadian clock later (called phase delay), making it harder to fall asleep that night. ¹

If you’re sleep deprived, one of the best things you can do (counterintuitively) is high-intensity exercise.

A single night of poor sleep can trigger short-term insulin resistance, but HIIT (high-intensity interval training) can counteract/reverse this metabolic damage. Multiple nights of sleep restriction disrupt blood glucose, impair energy production, and throw off body temperature rhythms — yet incorporating HIIT during this period effectively offsets all three.

Eating more fiber and less saturated fat for dinner, to promote serotonin, calm sleep.

sleep arousals (brief awakenings during the night)

慢波睡眠（Slow-Wave Sleep, SWS）＝深層睡眠（Deep Sleep）

報復性熬夜/睡眠拖延症（Revenge Bedtime Procrastination）

Sleep Is Your Superpower | Matt Walker

Jet Leg

When done correctly, your body’s natural circadian rhythms should cause you to feel sleepy at the same time every day. ↩

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Slow down to speed up

Wed, 17 Jun 2026 00:00:00 GMT

(Ferriss 2011)

“Slow Dance: Have you ever watched kids, On a merry-go-round? Or listened to the rain, Slapping on the ground? Ever followed a butterfly’s erratic flight? Or gazed at the sun into the fading night? You better slow down. Don’t dance too fast. Time is short. The music won’t last. Do you run through each day, On the fly? When you ask: How are you? Do you hear the reply? When the day is done, do you lie in your bed, With the next hundred chores, Running through your head? You’d better slow down, Don’t dance too fast. Time is short, The music won’t last. Ever told your child we’ll do it tomorrow? And in your haste, Not see his sorrow? Ever lost touch, Let a good friendship die, Cause you never had time, To call and say Hi? You’d better slow down. Don’t dance so fast. Time is short. The music won’t last. When you run so fast to get somewhere, You miss half the fun of getting there. When you worry and hurry through your day, It is like an unopened gift thrown away. Life is not a race. Do take it slower. Hear the music, Before the song is over.” — Timothy Ferriss, The 4-Hour Workweek

“Rushing had become so much of a habit that I was amazed at the amount of concentration it took to work slowly on purpose.” — Thomas M. Sterner, The Practicing Mind: Developing Focus and Discipline in Your Life Master Any Skill or Challenge by Learning to Love the Process

“The paradox of slowness is that you will find you accomplish the task more quickly and with less effort because you are not wasting energy. Try it and you will see.” — Thomas M. Sterner, The Practicing Mind: Bringing Discipline and Focus into Your Life

“This world can overwhelm. But if you slow down, and sit under a tree long enough, it’ll tell you everything. And if you forget who you are, draw something. Or go walk alone. Nature remembers you.” — Robert Redford

“Don’t be in haste. When you are in a hurry you are more easily conned or manipulated.” — Kevin Kelly, Excellent Advice for Living: Wisdom I Wish I’d Known Earlier

“Slow is smooth/steady/precision. Smooth/Steady/Precision is fast.”

“Slow and steady wins the race.”

“Don’t just do something, sit there.”

If you don’t have time to do it twice, you don’t have time to do it fast.

There’s never enough time to do it right but there’s plenty of time to do it over.

欲速則不達

食緊挵破碗

心急吃不了熱豆腐

慢慢來，比較快。

《世說新語》「王藍田食雞子」

果實熟透了，才能採摘。思考沉穩了，才能充分表達。

One step back for two steps forward.

“No hurry. No pause.”

Refuse to feel rushed (or in a hurry). Rushing causes errors. Errors cause setbacks. Setbacks cause delays.
- Rushing sacrifices quality for speed and leaves you rebuilding later.
- It’s better to climb slowly up the right mountain than fast up the wrong one.
Remember: You have all the time in the world you give yourself!
Think about a 45-minute versus 43-minute bike ride (No difference actually…)
如同「開車」，讓日常生活中的每一個瞬間都保持在「專注，但放鬆柔和」的狀態 ¹ ²，建立心流狀態中，那種如行雲流水般的節奏感。

Move slow to move fast.

Wanna go fast? Try slowing down.
If you slow down, you’ll speed up.

Go slow first.

Start slow, finish fast.

Build a strong foundation.

It takes time to make a base that can hold up what comes next.

The strongest things are built one brick at a time — not in bursts of speed, but in layers of patience.

In a world obsessed with shortcuts, endurance is a superpower.

Once you’ve done that, that’s when you can go fast.

The Paradox Of Speed: You Have To Slow Down To Speed Up

Benefits
- Restore and gather your energy to deploy your resources more efficiently
- Notice small and beautiful things you previously missed
- Be more deliberate with actions and focus on highest leverage opportunities

Every single day, chop wood, carry water

Slackness

Wu Wei

A man who is a master of patience is master of everything else

柔中帶剛、柔中帶韌 (Strength in softness) ↩
「Be Water，My Friend !」，意思是武者不被形式所拘，要像水一樣流動，既柔軟又剛強堅韌；既能適應萬物，又能匯聚為強大的力量。當水被某種障礙物擋住時，它會平靜等待，卻又伺機而動；一旦移開障礙物，就會立刻奔流過去，毫不遲疑。所以，李小龍說，面對競爭與阻礙，「水，永遠都是放鬆卻做好準備的。」 ↩

Ferriss, Timothy. 2011. The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich. Expanded and Updated ed. London: Vermilion. ↩

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Systems over goals

Wed, 17 Jun 2026 00:00:00 GMT

“You don’t rise to the level of your goals. You fall to the level of your systems. Your goal is your desired outcome. Your system is the collection of daily habits that will get you there.” — James Clear ¹

“A goal is not always meant to be reached, it often serves simply as something to aim at.” — Bruce Lee

The worthwhile properties of systems derive from the interactions/connections of its parts.

The power of systems comes from the cause and effect (i.e., the upstream and downstream), which only works when it’s combined and inter-related as an entity.

Examples

The magic of a car is not how its components (engine, doors, tires, seats) work, it’s how the whole car works together within the larger transportation system, i.e., it gets you from point A to point B with a certain speed, comfort level, carrying capacity etc. A car is compared with other systems (bus, train, airplane) by how they each fit into the transportation system.
The value of a note-taking system is not just in how individual tools or methods (pen and paper, digital apps, outlining, mind mapping) function in isolation, but in how they collectively enhance your ability to capture, organize, and retrieve information efficiently. The system is evaluated by how it integrates into your broader learning or working process—helping you absorb information, recall it when needed, and connect ideas over time.
A productivity system is not simply about the efficiency of individual habits (The Pomodoro Technique, Time-blocking, etc.) or tools (To-do lists, Calendars, Reminders, etc.), but about how these elements interact to create a flow that helps you balance tasks, prioritize effectively, and stay focused within the broader context of your personal and professional life.

Key step to build an effective system that function smoothly: Identify the (especially fractal) patterns by distinguishing linear (non-essential) from circular (essential)

Systems allow you to make a decision one time instead of hundreds (or even thousands) of times. ² Anytime you make one decision that reduces the number of decisions you need to make in the future, you are creating a system.

Systems vs Goals

“Goals are for people who care about winning once. Systems are for people who care about winning over and over again.” — James Clear

When you focus on systems, the goal is no longer the destination—it’s simply a byproduct of the process, allowing you to keep succeeding even after reaching it.
Goals are compasses and good for setting a direction, but systems are best for making progress.
These two concepts are not mutually exclusive because a goal alone accomplishes nothing. Ultimately, the system demands more effort, but the goal remains essential to the process—you can’t have one without the other!
- Long-term vision. Short-term actions.
- Macro patience. Micro speed.
- Impatience with actions. Patience with results.

(Williamson et al. 2024)

Outcome-focused goals had a negligible effect, while process/behavior-focused goals had a profound effect.

In simple terms, those who consistently focused on the inputs performed better than those who focused on the outcomes.

https://sive.rs/goals

Judge a goal by how well it changes your actions in the present moment.

A bad goal makes you say, “I want to do that someday.” A great goal makes you take action immediately.

Unless it changes your actions, right now, it’s not a great goal.

Goal Setting

Gall’s Law

Similar: “In the military we always say we don’t rise to the level of our expectations, we fall to the level of our training,” — (Goggins 2018) ↩
Set it once, forget it forever. ↩

Goggins, David. 2018. Can’t Hurt Me: Master Your Mind and Defy the Odds. Erscheinungsort nicht ermittelbar: Lioncrest publishing. ↩

Williamson, Ollie, Christian Swann, Kyle J.M. Bennett, Matthew D. Bird, Scott G. Goddard, Matthew J. Schweickle, and Patricia C. Jackman. 2024. “The Performance and Psychological Effects of Goal Setting in Sport: A Systematic Review and Meta-Analysis.” International Review of Sport and Exercise Psychology 17 (2): 1050–78. https://doi.org/10.1080/1750984X.2022.2116723. ↩

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Temptation Bundling

Wed, 17 Jun 2026 00:00:00 GMT

“Temptation bundling involves pairing an activity that is good for you in the long-run with an activity that feels good in the short-run.” — Katherine Milkman

“The idea behind temptation bundling is to link an action you want to do with an action you need to do, making it more likely you’ll do the hard thing because the fun thing is bundled with it.” — James Clear

by Katherine Milkman (Milkman, Minson, and Volpp 2014) (Kirgios et al. 2020)

≈ Multichannel Multitasking by Nir Eyal

≈ Mutimodality Mutitasking by Ali Abdaal

A “forcing function” refers to something that drives a desired outcome.

Definition

在討厭的事物中，附加喜歡的事物。
Linking something you enjoy with pursuing a valuable goal that might be a bit of a drag.
Pair the thing you SHOULD be doing with something you WANT to do.
Attach something you LOVE to the thing you HATE—give yourself the reward while you do the hard thing.

Temptation bundling works by leveraging the brain’s reward system. When you pair a necessary but unpleasant task with a genuinely enjoyable one, the anticipation of pleasure overrides the natural resistance to effort. This reduces the psychological friction of starting, which is often the hardest part of any task.

From a behavioral economics perspective, temptation bundling helps solve a present bias problem: we discount future rewards too steeply, so we avoid hard work today even when it benefits tomorrow. By injecting immediate pleasure into the equation, the present-moment calculus shifts in favor of action.

It also reduces the ego depletion effect—the idea that self-control is a finite resource that gets exhausted throughout the day. When temptation bundling removes the need for pure willpower, you can sustain productive behaviors for longer without burning out.

Temptation bundling can be a powerful way to achieve more without exerting much self-control.

For temptation bundling to be effective, the pairing must be exclusive—the enjoyable activity should only be accessible while doing the challenging one. This creates scarcity, which amplifies the perceived value of the reward. Common patterns include:

Auditory exclusivity: Reserve specific podcasts, audiobooks, or playlists solely for workouts or chores.
Visual exclusivity: Save certain TV shows or movies only for treadmill time or household tasks.
Environmental pairing: Designate a specific location or setup (e.g., a favorite café) exclusively for focused deep work.
Temporal bundling: Schedule pleasure-first tasks back-to-back with obligation tasks so one naturally leads into the other.

Examples

#BLOG

Save your favorite Netflix series for when you’re ironing, folding laundry, doing dishes, or handling other household chores.
Pair treadmill time with pleasure: watch a Netflix show or listen to a podcast only while walking.
Turn mealtime into balance training by standing on a balance board (or Praep^® Pods ) as you eat.
Reward study sessions: allow yourself a special treat—like a vanilla latte—only when you’re heading to the library to get work done.
Make workouts irresistible by reserving your most-loved audiobooks or podcasts exclusively for exercise time.
Transform errands into indulgence: only get a pedicure while catching up on overdue work emails.
Redefine tough meetings: treat yourself to dining at your favorite restaurant, but only when meeting with that difficult colleague.
Sneak in fitness: do bodyweight squats while brushing your teeth.

The Premack Principle

Kirgios, Erika L., Graelin H. Mandel, Yeji Park, Katherine L. Milkman, Dena M. Gromet, Joseph S. Kay, and Angela L. Duckworth. 2020. “Teaching Temptation Bundling to Boost Exercise: A Field Experiment.” Organizational Behavior and Human Decision Processes 161 (November): 20–35. https://doi.org/10.1016/j.obhdp.2020.09.003. ↩

Milkman, Katherine L., Julia A. Minson, and Kevin G. M. Volpp. 2014. “Holding the Hunger Games Hostage at the Gym: An Evaluation of Temptation Bundling.” Management Science 60 (2): 283–99. https://doi.org/10.1287/mnsc.2013.1784. ↩

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The “Consistently Good Rather Than Occasionally Great” Principle

Wed, 17 Jun 2026 00:00:00 GMT

“Long-term consistency trumps short-term intensity.” — Bruce Lee

“Success is the product of daily habits—not once-in-a-lifetime transformations.” — James Clear

「配速」很重要！
Don’t aim to be consistently great; aim to be great at being consistent.
Mastery follows consistent/constant work.
Consistency Intensity: Intensity makes a good story. Consistency makes progress.
Remember, the sum of consistent, boring, ordinary performances adds up to something extraordinary. The next time you feel the urge to do something dramatic, come back to the mantra: No unforced errors.

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The Game of Life

Wed, 17 Jun 2026 00:00:00 GMT

The reason to play the game is to be free of it.” — Naval Ravikant

= 人生賽局

Be carefully selective/picky in the games you choose to play. Which game you play is much more important than how well you play the game. Fight battles you are destined to win.
Don’t play games you don’t want to win. If you play stupid games, you will win stupid prizes. Escape the rat race cycle.
Analogy: 夾娃娃機
- 本體 (e.g., 機台造型、擺設方式)
- 贈品 (e.g., 保夾金額、物品價值)

Finite Game (有限賽局)	Infinite Game (無限賽局)
is short-term, soon-ending	is long-term, never-ending
= Zero-Sum Game (零和遊戲) ¹ = Multi-Player Game = Status Game ²	= Positive-Sum Game (正和遊戲) ³ = Single-Player Game = Wealth Game
You win by avoiding errors and waiting for your opponent to make errors	You win by hitting incredible/elegant shots
The goal is to win the game	The goal is to stay in the game and continue playing forever
打敗多少人? (Competition)	幫助多少人? (Collaboration)
Either WIN or LOSE (Any gain corresponds directly with an equivalent loss)	WIN-WIN（互通有無、互利共生 (symbiosis)）
Egoism (Selfishness) 利己主義	Altruism 利他主義
Fixed/Scarcity Mindset	Growth/Abundance Mindset
有限賽局的玩家是為了防止未來改變過去	無限賽局的玩家是為了讓未來改變過去

Mindset	Statement 1	Statement 2	Statement 3
Competitor	“You win, I lose”	“My success”	“I rise by outdoing others”
Comrade 同志；戰友	“You win, I win”	“Our success”	“We rise by lifting others”

(Carse 2012)

出奇制勝結束了有限遊戲；而出乎意料則是無限遊戲繼續進行的原因
To be prepared against surprise is to be trained. To be prepared for surprise is to be educated. (準備應對驚喜，意味著接受訓練；準備迎接驚喜，意味著接受教育)
- While training is essential for certain scenarios, education is more important for truly navigating the complexities and uncertainties of life
  - Training: A more rigid approach where you aim to minimize surprises by mastering specific skills or responses.
    - 訓練是在未來重複一個已經完成的過去
  - Education: A more dynamic, flexible approach that allows you to engage with and learn from surprises when they happen.
    - 教育是將未完成的過去延續到未來

The 2 Types of Status by Sahil Bloom

Earned Status Game	Bought Status Game
Could the richest person in the world acquire the thing I want by tomorrow?	Would I still be interested in buying (or doing/learning) this thing if I could not show it to anyone or tell anyone about it?
If the answer to this question is NO, you’re playing an Earned Status Game.	If the answer to this question is NO, you’re playing a Bought Status Game.
要裡子	爭面子

Work smart

Escape competition through authenticity

Everything in life has an opportunity cost

Winner’s Game vs Loser’s Game

Carse, James P. 2012. Finite and Infinite Games: A Vision of Life as Play and Possibility. First Free Press paperback edition. New York London Toronto Sydney New Delhi: Free Press. ↩

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The One Percent Rule

Wed, 17 Jun 2026 00:00:00 GMT

“Tend to the small things. More people are defeated by blisters than by mountains.” — Kevin Kelly, Excellent Advice for Living: Wisdom I Wish I’d Known Earlier

$1.00^{365} = 1.00$ vs $1.01^{365} = 37.8$

“The Mamba Mentality” by Kobe Bryant

非洲草原毒蛇「黑曼巴」

Try to get 1% better at what your are doing every single day.

“Marginal Gains” by Sir David Brailsford

Pay attention to every little detail, and then trying to improve it by 1%, will have massive compound benefits when added together in the long run.

Marginal Adjustments

Small Things Become Big Things

For Want of a Nail
涓滴成河（Kleinvieh macht auch Mist.）
積少成多

Broken Windows Theory

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Winner’s Game vs Loser’s Game

Wed, 17 Jun 2026 00:00:00 GMT

In the 1999 tennis book, Extraordinary Tennis for the Ordinary Tennis Player, author Simon Ramo broke down the difference between amateur and professional tennis, writing that they were two different types of games:

Amateur tennis is a Loser’s Game: 80% of points are lost on unforced errors. You win by avoiding errors and waiting for your opponent to make errors.
Professional tennis is a Winner’s Game: 80% of points are won on incredible shots. You win by hitting incredible shots.

You have to know what kind of game you’re playing

In a Loser’s Game, there’s no point trying to hit magnificent shots. You’re better off playing it safe and avoiding unforced errors.
In a Winner’s Game, there’s no point trying to play conservatively to avoid unforced errors. You’re better off trying to hit the elegant, perfect shots.

Competence-Driven Strategies: If you are inside your circle of competence, play to win; if you are outside, play to not lose.

Most games in life are Loser’s Games

Occasionally, a situation may call for the elegant, perfect shot. You want to be prepared for those moments and know you have it in your back pocket.

You want to be able to win the Winner’s Game.

But most of the time, you just want to keep the ball in play.

You just want to stay in the game long enough to let the magic of compounding to do its thing.

You don’t need talent or luck to win a Loser’s Game—you just need to keep showing up.

You don’t get “paid” for complex, magnificent shots—you get “paid” for consistently avoiding unforced errors.

In most games in life, the sum of consistent, ordinary performances adds up to something extraordinary.

But intelligent people are naturally drawn to sexy, complex answers and solutions.

Why? Because they make you sound interesting.

Every endeavor in life is either a Winner’s Game (where outcomes are determined by the superior skill of the victor) or a Loser’s Game (where outcomes are determined by the self-inflicted mistakes of the loser).

The Amateur’s Trap: Amateurs fail because they try to play like professionals. By attempting low-probability, high-difficulty actions (e.g., picking individual stocks or forcing high-risk business moves), they dramatically increase their rate of failure.

Passive Victory: In a Loser’s Game, the most aggressive and effective way to win is to do nothing highly speculative and let your opponent’s impatient energy destroy them.

Self-awareness is key

1

Alex Caruso entered the NBA’s development league after going undrafted in 2016. A few years later, he was a key player leading the Los Angeles Lakers to an NBA championship.

When asked about how he rose from undrafted nobody to this level of stardom, he said that self-awareness was the key:

“A big reason guys get stuck in the League is because they don’t realize the position they’re trying out for. It’s like going to a job interview thinking you’re going to be the CFO of the company and they’re looking for someone to clean the bathrooms. […] It’s a self-awareness of understanding what you’re good at, what teams need, and trying to do that.”

2

NVIDIA CEO Jensen Huang at 2024 SIEPR Economic Summit:

One of my great advantages is that I have very low expectations, and I mean that. Most Stanford graduates have very high expectations, and you deserve high expectations because you come from a great school, you were very successful, you are on top of you class. Obviously, you were able to pay for tuition, and you’re graduating from one of the finest institutions on the planet. You are surrounded by other kids that are just incredible. You naturally have very high expectations. [However,] people with very high expectations have very low resilience. And unfortunately, resilience matters in success. I don’t know how to teach it to you, except [to say], “I hope suffering happens to you.” I was fortunate that I grew up with parents who provided conditions for us to be successful on the one hand, but there were [also] plenty of opportunities for setbacks and suffering. To this day, I use the phrase “pain and suffering” inside our company with great glee, and I mean that [in a happy way], because you want to train and refine the character of your company. You want greatness out of them, and greatness is not intelligence as you know; greatness comes from character, and character isn’t formed out of smart people, it’s formed out of people who suffered. So, if I could wish upon you—I don’t know how to do it—but for all of you Stanford students, I wish upon you ample doses of pain and suffering.

Average is Elite

Mediocre but consistent performance sustained over an above-average timeframe inevitably yields an extraordinary outcome. Survival (staying in the game) is the ultimate competitive advantage.

Consistently achieving “average” results for an above-average duration (such as buying index funds every month for 40 years) will place you in the top 1% of performers.

Attention

Tue, 16 Jun 2026 00:00:00 GMT

“Attention, taken to its highest degree, is the same thing as prayer. It presupposes faith and love. Absolutely unmixed attention is prayer.” — Simone Weil, Simone Weil: An Anthology

“You become what you give your attention to.” — Epictetus

Everyone (and everything) is competing for your attention, use it wisely, you don’t get the time back! Your energy flows to where your attention goes.

Where you direct your curiosity is where you direct your attention; attention is the currency of learning.

Just remember: if you don’t have attention, you don’t have time. Time without attention is worthless, so value attention over time.

The currency of life isn’t money. It is not even time. It’s attention.

In the war of attention, outwit, outlast, outplay.

What you trade your attention for is what your life becomes. The real currency of life is attention. A rational person should cultivate indifference to things that are out of their control.

The Art of Misdirection - Attention shapes your reality

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Be Grateful

Tue, 16 Jun 2026 00:00:00 GMT

#NEWSLETTER

“We are all a great deal luckier that we realize, we usually get what we want - or near enough.” — Roald Dahl, Charlie and the Chocolate Factory

“Gratitude isn’t all about what’s going right. It’s about finding a little light in this moment we’re in.” — Mary Davis

“Gratitude unlocks the fullness of life. It turns what we have into enough.” — Melody Beattie

“Feeling gratitude and not expressing it is like wrapping a present and not giving it.” — William Arthur Ward

“The more grateful I am, the more beauty I see.” — Mary Davis

“The struggle ends when the gratitude begins.” — Neale Donald Walsch

“He who is carried on another’s back does not appreciate how far off the town is.” — African Proverbs

即是無論什麼事，得之於人者太多，出之於己者太少。因為需要感謝的人太多了，就感謝天罷。 — 陳之藩《謝天》

“Once we’re above the survival level, the difference between prosperity and poverty lies simply in our degree of gratitude.” — Vicki Robin, Your Money or Your Life

“It is not joy that makes us grateful; it is gratitude that makes us joyful.” — David Steindl-Rast

Take 30 seconds to pause and be thankful for The Small Treasures / The Little Things each day.

There are a lot of tiny beauties in life that are easy to miss if you’re moving too fast to appreciate them.
When we slow down and lean into gratitude for these moments, feelings, and people, we find new joy and happiness in our lives.

Be thankful for / Appreciate more tiny/small things/(aesthetic) beauty around you. Find/Notice the “secret maneuvers” in everything. Make sure nothing slips through the cracks. 🫶

“Look for the good in every person and every situation. You’ll almost always find it.” — Brian Tracy

“The moment one gives close attention to anything, even a blade of grass, it becomes a mysterious, awesome, indescribably magnificent world in itself.” — Henry Miller

Author Kurt Vonnegut in 1998 commencement speech at Rice University:

One thing which Uncle Alex found objectionable about human beings was that they seldom took time out to notice when they were happy. He himself did his best to acknowledge it when times were sweet. We could be drinking lemonade in the shade of an apple tree in the summertime, and he would interrupt the conversation to say, “If this isn’t nice, what is?”

So, I hope that you Adams and Eves in front of me will do the same for the rest of your lives. When things are going sweetly and peacefully, please pause a moment, and then say out loud: “If this isn’t nice, what is?” Hold up your hands if you promise to do that.

The Law of Attraction

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Change yourself to change the world

Tue, 16 Jun 2026 00:00:00 GMT

“Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself.” — Rubi

“Doctors won’t make you healthy. Nutritionists won’t make you slim. Teachers won’t make you smart. Gurus won’t make you calm. Mentors won’t make you rich. Trainers won’t make you fit. Ultimately, you have to take responsibility. Save yourself.” — Naval Ravikant ¹

“Nothing helps; I must help myself, or I am finished.” — Friedrich Nietzsche

“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose. You’re on your own. And you know what you know. And YOU are the one who’ll decide where to go.” — Dr. Seuss, Oh, the Places You’ll Go!

“Be the change that you wish to see in the world.” — Mahatma Gandhi

“We must transform ourselves to transform the world.” — Grace Lee Boggs

“Being aware of a single shortcoming within yourself is far more useful than being aware of a thousand in someone else.” — Dalai Lama

Self-leadership: Be an agent in your own rescue.

Before changing yourself, you need to knowing yourself first.

修身、齊家、治國、平１天下

古之欲明明德於天下者，先治其國。欲治其國者，先齊其家。欲齊其家者，先修其身。欲修其身者，先正其心。 —《禮記 · 大學》

欲勝人者，先自勝。欲卑人者，先自卑。

我們真的只能做好我們自己。

把好奇心用在自己身上，才是真正的愛自己。

每個人都是自己的創業家，因為我們都在創造自己人生的「業」；同時，我們也是自己人生有限公司（ME Inc.）的負責人（You are the CEO of your own life）。

“Life isn’t about finding yourself. Life is about creating yourself.” — George Bernard Shaw

(Goggins 2018)

“No one is going to come help you. No one’s coming to save you.”

“You take your life in your own hands, and what happens? A terrible thing, no one to blame.” — Erica Jong

“It’s your road, and yours alone, others may walk it with you, but no one can walk it for you.” — Rumi

“The best day of your life is the one on which you decide your life is your own. No apologies or excuses. No one to lean on, rely on, or blame. The gift is yours. It is an amazing journey. And you alone are responsible for the quality of it. This is the day your life really begins.” — Bob Moawad

“The best years of your life are the ones in which you decide your problems are your own. You do not blame them on your mother, the ecology, or the president. You realize that you control your own destiny.” — Albert Ellis

Your entire life will change the day you realize that everything is on you. No one is coming to save you. No one will fix your problems. No one can act on your behalf. No one will change your mindsets. No one will hand you the things you want in life. It’s the acceptance that you have to hunt if you want to eat. It’s all on you.

Self-reliance is the ultimate source of strength. Self-help is the best help.

Never ever complain about anything

All great things start from within. What lies behind us and what lies before us are tiny matters compared to what lies within us.

It’s A Lot Easier To Change Yourself Than To Change The World. Be The Change You Want To See In The World.

Water your own grass
Mow your own lawn

Tend your garden. Sow your seeds. Water your grass. The grass is greener where you water it.

Personal development/growth/improvement is a lifelong endeavor. Every single day, you have to act in favor of the person you want to become. The work never stops. Be a habit and routine machine.

“By oneself is evil done; by oneself is one defiled. By oneself is evil left undone; by oneself is one made pure. Purity and impurity depend on oneself; no one can purify another.” — Dhammapada

Set Your House In Perfect Order Before You Criticize The World.

在批評這個世界之前，先把自己的房間整理乾淨。

(Peterson, Doidge, and Van Sciver 2018)

Your house is a metaphor for YOU. Unless you are perfect, 99% of the time the solution to your problem is not “out there” but “in here.”

(Covey 2013)

You Should Spend More Time In Your Circle Of Influence And Less Time In Your Circle Of Concern.

Based on these two circles, reactive people will think more about the circle of concern while proactive people focus more on the circle of influence.
Your Circle of Concern (關注圈) is all the things you worry about and that influence you but that you have no control over: Federal Government, climate change, etc.
Your Circle of Influence (影響圈) is all the things you can control: your actions, your habits, your attitudes, your attention, etc.
The more you focus on your Circle of Influence, the bigger your Circle of Influence will get, and the more you can accomplish to help fix things in your Circle of Concern.

Have the courage to do the right things

The Ever-Changing “You” by Sahil Bloom

There is no Past You to cling to, there is no Future You to worry about. There is just the Present You to take action. You simply exist. You never become, you are in a constant state of becoming. There is just you—The Ever-Changing You.

Control the controllable

The only person who’s going to magically show up to save you— is you. ↩

Covey, Stephen R. 2013. The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change. 25th anniversary edition. New York: Simon & Schuster. ↩

Goggins, David. 2018. Can’t Hurt Me: Master Your Mind and Defy the Odds. Erscheinungsort nicht ermittelbar: Lioncrest publishing. ↩

Peterson, Jordan B., Norman Doidge, and Ethan Van Sciver. 2018. 12 Rules for Life: An Antidote to Chaos. Toronto: Random House Canada. ↩

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Comparison is the thief of joy

Tue, 16 Jun 2026 00:00:00 GMT

”Don’t bother just to be better than your contemporaries or predecessors. Try to be better than yourself.” — William Faulkner

“Don’t compare your beginning to someone else’s middle.” — Jon Acuff

“Don’t waste your time on jealousy. Sometimes you’re ahead, sometimes you’re behind. The race is long and, in the end, it’s only with yourself.” — Mary Schmich

“Be your unapologetically weird self.” — Chris Sacca

“Don’t compare your inside to someone else’s outside.” — Kevin Kelly, Excellent Advice for Living: Wisdom I Wish I’d Known Earlier

夫唯不爭，故天下莫能與之爭。 —《老子道德經》第二十二章

Because he doesn’t compare himself with others, no one can compare with him.

比較 = 攀比

人比人，氣死人；蛋餅比蛋餅，起士蛋餅…

If you want to compare yourself with someone else, study ultra-successful people.

Comparison is useful as a point and destructive as a loop.

Compete against yourself. Always look in.

Compare yourself…

to who you were yesterday (past self), not to who someone else is today.
against your personal benchmarks.

Stop comparing your day 1 to everyone else’s day 1000.

「社會就是地位的階梯，比較的結果決定處境。」— The Broken Ladder (破階效應)

Don’t follow the crowd. Run your own race. Free yourself from society’s advice, because most of them have no idea what they’re doing.

The best way to diminish your achievement is to compare it to someone else’s.

When you compare yourself with others, or have the desire to be like other people, you start doing things that aren’t aligned with your true self, abandoning your awesome uniqueness, and engaging in a competitive zero-sum game.

Every ounce of energy you spend comparing yourself to others is an ounce that could have been spent on developing yourself.

The only time you should look in someone else’s bowl is to see if they have enough.

你與你的影子

每個人面對的環境與際遇都不同，就像不同時間、不同角度的陽光，自然造成影子的長短不同，無法比較。
陽光一移，影子就變。就像人生的不同階段，成就與低潮會交替。你現在的「短影子」，不代表你永遠渺小。
影子是自己的一部分，無論它變成什麼形狀，仍然屬於你。和別人的影子比較，只會忘了自己本身的輪廓。真正該留意的，不是別人影子的樣子，而是你是否還在向著光走。
影子永遠跟著你走，它提醒你：真正的比較對象，其實一直都是「昨天的自己」。

To improve, compare little things.

Marketing strategies
Exercise technique
Writing tactics

To be miserable, compare big things.

Career path
Marriage
Net worth

Comparison is the thief of joy when applied broadly, but the teacher of skills when applied narrowly.

The 18-40-60 Rule

There’s a saying I love:

At 18, you worry about what people think of you.
At 40, you stop caring what people think of you.
At 60, you realize nobody was thinking about you at all.

Escape competition through authenticity

Be primarily internally driven

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Discipline equals freedom

Tue, 16 Jun 2026 00:00:00 GMT

“Discipline is doing what you hate to do, but nonetheless doing it like you love it.” — Mike Tyson

只有在生活中紀律嚴明的人才是自由的。如果缺乏紀律，只會成為情緒和激情的奴隸。

“Only the disciplined ones in life are free. If you are undisciplined, you are a slave to your moods and your passions.” — Eliud Kipchoge

“A vital part of the happiness formula is self-discipline. Whoever conquers himself knows deep happiness that fills the heart with joy.” — Norman Vincent Peale

康德（Immanuel Kant）：自律即自由

“Autonomie des Willens ist die Eigenschaft des Willens, sich selbst ein Gesetz zu sein.” — Grundlegung zur Metaphysik der Sitten, BA 89

意志的自律，就是意志為自己立法的能力。

“Freiheit ist die Eigenschaft, eine Ursache unabhängig von fremden, bestimmenden Ursachen zu sein.” — Kritik der praktischen Vernunft

自由，就是作為一個原因而不受其他外在決定性原因所支配的性質。

“Ein Will ist nur dann frei, wenn er autonom ist.”

意志唯有在自律時才是自由的。

真正的道德行為不是因外在獎賞或懲罰，而是出於內在的理性命令（定言命令）。
對康德而言，自由 = 自主地依理性立法（自律）行動，而非被外在欲望或他人驅動。
一個人只有在自律時，才擁有道德上的自由。

Discipline is about what you do on the days when you feel like crap.

Discipline is the highest form of self-love. It’s choosing short-term pain over long-term gain. Its loving yourself enough to not trade what you want most for what you want now.

Discipline is like being a wise parent to your inner child. The more disciplined you are, the more freedom your inner child has to explore and thrive.

「自律」只是外在的表面結果，「自願」才是內在真正的驅動力。

Discipline now, freedom later. Discipline equals freedom. You have to sacrifice short-term freedom in order to earn long-term freedom. Sacrifice is the cost of entry (入場費). Delayed gratification is the key to building the life you want.

Screw motivation, what you need is discipline. Discipline eats motivation for breakfast.

Excellence translates across disciplines.

Winners are not people who never fail, but people who never quit. Remember: “If you quit now, you will soon be back to where you started. And when you started, you will be desperately wishing to be where you are right now.”

世界上最難的管理，是自我管理；世界上最難的領導，是領導自己。

The One-Second Decision By David Goggins

When you are doing something hard in life, you are making a second by second decision to keep going. If you lose one of those seconds, you’ve lost. Each second is an opportunity to keep going or to quit.

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Escape competition through authenticity

Tue, 16 Jun 2026 00:00:00 GMT

“Everything popular is wrong.” — Oscar Wilde

“To escape from the world means that one’s mind is not concerned with the opinions of the world.” — Dogen

“Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win. The wise warrior avoids the battle.” — Sun Tzu ¹

“Whenever you find yourself on the side of the majority, it is time to pause and reflect.” — Mark Twain

“The eyes of others our prisons; their thoughts our cages.” — Virginia Woolf

“If you want to be successful in life, simply watch what most people would do in a given situation, and then do the total opposite—nine times out of ten, you’ll receive greater rewards.” — Earl Nightingale

“The world wants you to be typical — in a thousand ways, it pulls at you. Don’t let it happen. You have to pay a price for your distinctiveness, and it’s worth it.” — Jeff Bezos

“Don’t try to emulate. It’s a fool’s errand. Instead, each person is uniquely qualified at something. They have some specific knowledge, capability, and desire nobody else in the world does, purely from the combinatorics of human DNA and development.” — Naval Ravikant

“In order to be irreplaceable one must always be different.” — Coco Channel

“Today you are You, that is truer than true. There is no one alive who is Youer than You.” — Dr. Seuss

“All I can do is be me, whoever that is.” — Bob Dylan

“No one will ever be as good at being you than you are. No one can compete with you on being you.” — Naval Ravikant ²

”The more neatly you fit into society, the less free you actually are.” — Naval Ravikant

“Every human is non-fungible at the DNA level. It’s society, shame and conditioning that chips away at individuality.” — George Mack

“Be weird. Your strangeness is your magic.” — Parker Lewis

The things that make you weird are often the things that make you memorable. Lean into your Pattern Interrupts.

Normal behavior is forgotten. Only weird behavior survives. Nobody tells stories of when you did the expected — they only tell stories when you did the unexpected. Normalize being weird. Weirdness is what sets us apart, makes us unique. Be your unapologetically weird self. In fact, being weird may even find you the ultimate happiness.

If you pay for the bill at everyone in the table — the short-term reaction is shock and confusion. In the long term, it’s everyone’s favorite memory of you.
If you travel across the world for a friend’s birthday, the friend’s initial reaction is: “You don’t have to do that” — but it’s the story they tell at your funeral.
If you’re 100% honest with your feedback on people’s business ideas, the short-term reaction is anger. In the long term, you become one of the few people they trust.

Uncondition/Undo yourself

Sometimes becoming who you are is actually about unbecoming who you aren’t.

The world doesn’t need one more template. It needs one more rebel.

找到只有你能做得好的一件事，你就會事半功倍，最後你將成為那件事的世界第一，並且熱愛生命

What you are good at is different from what you are genetically encoded for.

Find a thing that’s so you, that doing it is just a natural extension of you being yourself.

Your best performances will come when you are working in a way that is a full expression of you. The work becomes a natural display of your personality. This is when you not only get better results, but also love the activity — because in doing the craft, you feel alive.

Specific Knowledge

如果無法為自己規劃願景，只會一昧地跟隨他人的夢想、隨之起舞，到最後，二流永遠只能是二流，追隨者也終究無法超越跟隨的腳步。

天生我材必有用

無用之用，方為大用。 — 莊子

人注定要成功。每個人都很獨特，天生就具備與眾不同的能力與特質。成功來自於發現真正的自己，開發自己尚未開發的潛能。而發揮潛能，靠得不是忍受每天的磨練，而是把每天的磨練轉變成日常快樂的泉源（「刻意玩樂 Deliberate Play」）。


_Source

“Don’t measure your life with someone else’s ruler.” — Kevin Kelly

“You don’t have to live your life the way other people expect you to.” — Chris Guillebeau

Be primarily internally driven

The Fight Against Normalcy

Comparison is the thief of joy

The Spotlight Effect

Stanford Prison Experiment

You don’t need to be liked to be loved

“Whenever possible, win without fighting or, at the very least, to win the easiest battles first.” — Sun Tzu ↩
You are the sum of your influences. No one has the same combination of influences as you. ↩

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Leverage

Tue, 16 Jun 2026 00:00:00 GMT

“Give me a place to stand, and a lever long enough, and I will move the world.” — Archimedes

Two Types of Leverage

Permissioned Leverage
- Labor (worst)
- Capital
Permissionless Leverage (best) (Intellectual Properties)
- Code
- Content/Media (Text, Audio, Video)

Adapted by Alex Hormozi

Collaboration (other people’s time)
Capital (other people’s money)
Code (use a machine’s time)
Content (other people’s attention)

💡 Guiding Principle

1. In The Internal (i.e., personal) World, Focus On The Strengths (unfair advantages), Not Weaknesses

揚長須即時，補短永不遲。 — 馬大元醫師

“Success is achieved by developing our strengths, not by eliminating our weaknesses.” — Marilyn vos Savant

Define yourself by your strengths, not your weaknesses. Acknowledge your weaknesses and figure out how to work around them, but don’t let them stop you from doing what you want to do. “I can’t do X because I’m not good at Y” is something I hear from entrepreneurs surprisingly often, and almost always reflects a lack of creativity.

Emphasize strengths. Don’t fix weaknesses.

It is far more lucrative and fun to leverage your strengths instead of attempting to fix all the chinks in your armor. The choice is between multiplication of results using strengths or incremental improvement fixing weaknesses that will, at best, become mediocre. Focus on better use of your best weapons instead of constant repair.

“The superheroes you have in your mind (idols, icons, titans, billionaires, etc.) are nearly all walking flaws who’ve maximized 1 or 2 strengths. Humans are imperfect creatures. You don’t “succeed” because you have no weaknesses; you succeed because you find your unique strengths and focus on developing habits around them.” — Timothy Ferriss, Tools of Titans: The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers

The Circle of Competence by Warren Buffett (The Zone of Genius)

Focus on better use of your best weapons instead of constant repair.

First and foremost, concentrate on your strengths. Put yourself where your strengths can produce results. Second, work on improving your strengths. ¹

We can only make our most significant contributions when we act from our strengths.
We achieve the greatest impact not by focusing on improving our weaknesses, but by fully leveraging our strengths.

Specific Knowledge

2. In The External (i.e., non-personal) World, Focus On The Weaknesses (bottlenecks), Not The Strengths

Example: Any system

Theory of Constraints

The Winner-Take-All Effects

The only way to discover your strengths is through feedback analysis. ↩

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Negative Space

Tue, 16 Jun 2026 00:00:00 GMT

= 負空間

三十輻共一轂，當其無，有車之用。埏埴以為器，當其無，有器之用。鑿戶牖以為室，當其無，有室之用。故有之以為利，無之以為用。 — 老子《道德經》第十一章

“We join spokes together in a wheel, but it is the center hole that makes the wagon move. We mold clay into a pot, but it is the emptiness inside that makes the pot useful. We hammer wood for a house, but it is the inner space that makes it livable. We work with substantial, but non-being is what we use. Therefore benefit comes from what is there; Usefulness from what is not there.” — Lao Tzu ¹

Negative space refers to the empty or unmarked areas that surround and define the boundaries of objects, forms, or ideas. In visual arts and design, negative space is not merely the background; it is an active element that gives shape, balance, and meaning to the positive space (the subject itself).

常見於：painting, photography, and graphic design

Absence is not a void to be filled, but a presence that highlight the subject.

Examples

The famous FedEx logo, for example, uses negative space to form an arrow between the E and the x, subtly reinforcing the idea of movement and direction.

Another classic example is the Rubin vase (魯賓之盃), an optical illusion where the negative space around a central vase shape can also be perceived as two faces in profile.

minimalism

Wu Wei

It’s the empty space that makes the room useful. ↩

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Never ever complain about anything

Tue, 16 Jun 2026 00:00:00 GMT

“Everything that happens is either endurable or not. If it’s endurable, then endure it. Stop complaining. If it’s unendurable … then stop complaining. Your destruction will mean its end as well. Just remember: you can endure anything your mind can make endurable, by treating it as in your interest to do so. In your interest, or in your nature.” — Marcus Aurelius

“He who blames others has a long way to go on his journey. He who blames himself is halfway there. He who blames no one has arrived.”

怨人者途遠，責己者行半，無戾者已至，此之謂也。 —《左傳》

“I have a rule: no complaining about a situation unless you’re prepared to do something to make it better. If you see a problem and you don’t come to the table with a potential solution, I don’t want to hear your whining about how bad it is. It couldn’t be that bad if it hasn’t motivated you to try to fix it.” — Arnold Schwarzenegger, Be Useful: Seven Tools for Life

“If you don’t like something, change it. If you can’t change it, change your attitude. Don’t complain.” — Maya Angelou

Don’t complain about anything. If it’s within your control, go do something about it (either change the situation or change your attitude.). If it’s not, complaining is just a waste of energy. When you complain, you’re giving too much power to the thing. Take back that power.

The person who has the most to do with what happens to you is you. Whatever it is, it’s your fault. Take the extreme ownership. (扛全責/負起所有責任) Nobody owes you anything at all. Develop a no-excuses mindset.

“Excuses are the rocks where our dreams are crushed.” — Tim Fargo

When something goes wrong, own it, fix it, and prevent it from happening again.
Never make excuses. Excuses don’t get results.
As soon as I catch myself blaming anyone for anything, I decide it’s my fault/responsibility.
Remember: You give power to who you blame. Never give your power to anyone else.

If it’s always someone else’s fault, it’s probably your fault.

If you meet a jerk once a month, you’ve met a jerk. If you meet jerks every day, you’re a jerk.

You aren’t a failure until you start to blame. You are still in the process of learning from your mistakes until you deny them.

Cynacism

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Perfectionism

Tue, 16 Jun 2026 00:00:00 GMT

“You don’t have to be great to start, but you have to start to be great.” — Zig Ziglar

“It’s not the note you play that’s the wrong note—it’s the note you play afterwards that makes it right or wrong.” — Miles Davis

(Ferriss 2011)

“Conditions are never perfect. ‘Someday”’ is a disease that will take your dreams to the grave with you. Pro and con lists are just as bad. If it’s important to you and you want to do it ‘eventually,’ just do it and correct course along the way.” — Timothy Ferriss, The 4-Hour Workweek

“Don’t let perfection become procrastination. Do it now.” — Danielle LaPorte

“Perfection is not attainable, but if we chase perfection we can catch excellence.” — Vince Lombardi

Perfect is the enemy of good. (Good is the enemy of great.)

Perfectionism is a double-edged sword (雙面刃). On one hand, it can drive individuals to achieve great heights, pushing them to strive for excellence and meticulousness in their endeavors. On the other hand, it can lead to chronic dissatisfaction and overwhelming stress.

“I think it will start poorly, but who knows how it will end.”

Embracing this mindset allows for a more balanced approach to perfectionism.
Remember: You have to start poorly to end well.

The Power of Embracing Imperfection

“Just because you are happy it does not mean that the day is perfect but that you have looked beyond its imperfections.” — Bob Marley

Kintsugi—the Japanese practice of repairing broken pottery with gold, rendering a new piece that is more exquisite than it was before the break.

You are not perfect, nor should you try to be. Your flaws attract the right people you want to be around and filter out those who don’t belong.

修真養性，服食導引，卻病延年，沖舉可俟。 —《東周列國志》第 87 回

比丘常帶三分病，是助道因緣。

The Catfish Effect

The Challenges of Perfectionism

Fear of Failure: Perfectionists often avoid taking risks due to the fear of making mistakes or not meeting their own high standards.
Procrastination: The pressure to produce perfect work can lead to avoidance behaviors, where individuals overthink and delay starting tasks due to anxiety about their performance.
Burnout: Constant striving for perfection is exhausting and can lead to physical and mental burnout.
Low Self-Esteem: Perfectionists may tie their self-worth closely to their achievements, leading to feelings of inadequacy when they inevitably fall short.

History remembers those who got to market first. ¹ Getting your creation out into the world is more important than getting it perfect.

If you don’t succeed in your first attempt, just call it version 1.0 and move on.

追求當一個「完整」的人，而非「完美」的人 — 可以堅強，也可以脆弱；有強悍的時候，也有溫柔的時候。

Imperfect action trumps visualized perfection all day long.

完成 > 完美

“Premature optimization is the root of all evil.” — Donald Knuth ²

Done is better than perfect. — First make it work. Then optimize (pretty, efficient, documented). Don’t over-engineer. Never start to scale/optimize things too early. Use feedback for fast iterations. It’s okay to be wrong.

Double meaning of Release

“Regarding sharing creative work, the word “release” carries a double meaning. It signifies that the work is made available to the public and that the author is liberated from the pursuit of perfection.” — Derek Sivers

The Growth Mindset

Just getting started

Early-Arriver Arbitrage (First-Mover Advantage) — It’s easy to think you’re already late to an arena even when it’s still so early. A crowd can look big until you see how big it can become; only then do you realize it was actually tiny before. […] If you can, get to the arena before the crowd shows up. ↩
The hallmark of premature optimization is adding complexity for the sake of efficiency, without having determined that the benefit is substantial enough to justify the cost (of both implementation and maintenance). ↩

Ferriss, Timothy. 2011. The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich. Expanded and Updated ed. London: Vermilion. ↩

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Specific Knowledge

Tue, 16 Jun 2026 00:00:00 GMT

It is found by pursuing your genuine curiosity on multiple skillsets.

It’s hard to become the top 1% in any field, but it’s a lot easier to combine/stack two (or more) skills where you’re in the top 25% of each.
Diminishing returns suggest that you don’t need to excel in every foundational skill; you just need to reach a sufficient level of competence in each one.

It can be taught (hence, ≠ Unique Knowledge), but only through apprenticeship (e.g., on-the-job training), not in schools.

It is something society cannot yet easily train other people to do (hard to replicate).

It should feel like play to you, but work for others.

“Enthusiasm is the great hill-climber.” — Elbert Hubbard

“One way to instantly gain a competitive edge is to work on things that genuinely interest you. The person who is having fun has a better chance of winning because they are more likely to stick with it when things get challenging. If it felt like a hassle from the start, you’re likely to quit as soon as things get tough. But if you’ve been having fun the whole time, you’re better positioned to work through the hard parts.” — James Clear

知之者不如好之者，好之者不如樂之者。 —《論語 · 雍也》

There is an enormous difference between working hard on something that is a grind and working hard on something that comes easily to you. Exceptional results almost exclusively happen when you work hard on an area where you have some natural aptitude. Play to your strengths.
You can’t compete with someone who is having fun.
Find your “unfair competitive advantages”: 清楚知道自己的強項與天賦 ¹，把興趣變成自己的優勢。
Simple Rule: If a thing makes you forget to eat, it’s probably worth doing. If it feels like pushing a boulder uphill every day, it might be the wrong thing for you.

Specialization is for insects

組合技，非特定技能 (unique blend of interests, hobbies, and eccentricities) ↩

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The absence of desire is true happiness

Tue, 16 Jun 2026 00:00:00 GMT

有求皆苦，無求即樂。 — 達摩祖師《二入四行觀》

“Don’t want anything. Then you get everything.” — Seungsahn

“Having the fewest wants, I am nearest to the gods.” — Socrates

“Not wanting something is as good as having it.” — Naval Ravikant

“Wanting always interrupts being.” — Yung Pueblo

“Desire is a contract that you make with yourself to be unhappy until you get what you want.” — Naval Ravikant

“Desire makes slaves out of kings, while patience makes kings out of slaves.” — Imam Al-Ghazali

“Freedom is secured not by the fulfilling of one’s desires, but by the removal of desire.” — Epictetus

“The secret of happiness, you see, is not found in seeking more, but in developing the capacity to enjoy less.” — Dan Millman

(Manson 2016)

“The desire for more positive experience is itself a negative experience. And, paradoxically, the acceptance of one’s negative experience is itself a positive experience. — Mark Manson, The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life

Wishful Thinking = False Hope

Materialism

無欲則剛

天高不算高，人心比天高

Keep your mind aware and desire asleep.

Our desire to be everything is often the very thing that keeps us from becoming anything at all.

“Anything you cannot relinquish when it has outlived its usefulness possesses you.” — Peace Pilgrim

“You can’t lose what you never had, you cant keep what’s not yours, and you can’t hold on to something that doesn’t want to stay.” — Damon Suede, Bad Idea

You only lose what you cling to.

Low Expectations

生而不有，為而不恃，功成而不居。 — 老子《道德經》

“The first rule of a happy life is low expectations. If you have unrealistic expectations you’re going to be miserable your whole life.” — Charlie Munger

It didn’t matter so much whether things were going well. It mattered whether they were going better than expected.

Modified Model by Sahil Bloom

The first rule of a happy life is low expectations for things outside your control and high expectations for things within it. If you have high expectations for the world and no expectations for yourself, you’re going to be miserable your whole life.

Low expectations for things outside your control.
High expectations for things within your control.

Miswanting

Emotional Freedom

The Art of Quitting

Manson, Mark. 2016. The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life. New York: HarperCollins Publishers. ↩

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The Art of Quitting

Tue, 16 Jun 2026 00:00:00 GMT

“I am as proud of what we don’t do as I am of what we do.” — Steve Jobs

“Someone who can’t sacrifice anything, can never change anything.” — Armin Arlert, Attack on Titan (進擊の巨人)

取是能力，捨是境界。 — 電影《破風》

(Ferriss 2011)

“Being able to quit things that don’t work is integral to being a winner.” — Timothy Ferriss, The 4-Hour Workweek

“With renunciation life begins.” — Amelia Barr

“Strategic retreat, sacrifice, deciding what to give up is at the core, the very core of success.” — Jensen Huang, NVIDIA’s CEO

“When people quit on time, it will usually feel like they are quitting too early, because it will be long before they experience the choice as a close call.” — Annie Duke, Quit: The Power of Knowing When to Walk Away

“Making a plan for when to quit should be done long before you are facing the quitting decision. It recognizes, as Daniel Kahneman has pointed out, that the worst time to make a decision is when you’re ‘in it.’” — Annie Duke, Quit: The Power of Knowing When to Walk Away

“Contrary to popular belief, winners quit a lot. That’s how they win.” — Annie Duke, Quit: The Power of Knowing When to Walk Away

“When you are weighing whether to quit something or stick with it, you can’t know for sure whether you can succeed at what you’re doing because that’s probabilistic. But there is a crucial difference between the two choices. Only one choice—the choice to persevere—lets you eventually find out the answer.” — Annie Duke, Quit: The Power of Knowing When to Walk Away

“When we are in the losses, we are not only more likely to stick to a losing course of action, but also to double down. This tendency is called escalation of commitment (加碼錯誤). Escalation of commitment is robust and universal, occurring in individuals, organizations, and governmental entities. All of us tend to get stuck in courses of action once started, especially in the face of bad news. Escalation of commitment doesn’t just occur in high-stakes situations. It also happens when the stakes are low, demonstrating the pervasiveness of the error. […] When we’re getting bad news, when we are getting strong signals that we’re losing—signals that others plainly see—we don’t merely refuse to quit. We will double and triple down, making additional decisions to commit more time and money (and other resources) toward the losing cause, and we will strengthen our belief that we are on the right path.” — Annie Duke, Quit: The Power of Knowing When to Walk Away

“By not quitting, you are missing out on the opportunity to switch to something that will create more progress toward your goals. Anytime you stay mired in a losing endeavor, that is when you are slowing your progress. Anytime you stick to something when there are better opportunities out there, that is when you are slowing your progress.” — Annie Duke, Quit: The Power of Knowing When to Walk Away

= The Art of Letting Go

“Quit and grit are two sides of the exact same decision. Decision-making in the real world requires action without complete information. Quitting is the tool that allows us to react to new information that is revealed after we make a decision.” — Annie Duke, Quit: The Power of Knowing When to Walk Away

Grit is good when the path is worthwhile. Quitting is essential when it’s not.

Quitting isn’t personal failure—it’s a skillful decision to optimize the future.

The skill is knowing the difference.

Your capacity to say ‘No’ determines your capacity to say ‘Yes’ to greater things.

Logically, to start a next thing, you must quit the previous thing. Quitting one thing is the only way to find the focus to do the next thing.

In life, it’s not only about the perseverance, but also about knowing exactly when to quit. And quitting quickly allows you to move on to the next thing without incurring years of wasted time. Sometimes, holding on does more harm than letting go.

“Winners quit fast and often”—they know when a path isn’t worth pursuing.

“Success does not lie in sticking to things. It lies in picking the right thing to stick to and quitting the rest.” — Annie Duke, Quit: The Power of Knowing When to Walk Away

Success isn’t sticking forever; it’s maximizing long-term outcomes.
Success isn’t about never quitting; it’s about strategically quitting the wrong things.

Quitting isn’t giving up. Quitting is for winners. Quitting can be the smartest, most courageous move.

決定放棄與否的同時，也在決定堅持與否
放棄是決定去選其他東西

Embrace the rare ability to start over with a beginner mindset.

“The Quitting Framework” By Steven Bartlett ¹

Why are you thinking about quitting something?
- It is hard
  - Question 1: Are the rewards worth the hardship/effort? Is the challenge worth the potential reward? Do you want the prize for winning this game?
    - Yes
      - Don’t quit. Stay and fight. Because it’s a meaningful challenge.
    - No
      - Quit. There is nothing worse in life than doing something that is hard but meaningless. Quit those things that don’t serve you anymore.
      - 停損：重點不是已經努力了多少，而是明天有沒有未來
- It sucks
  - Question 2: Do you believe you could do something to make it not suck?
    - Yes
      - Go back to Question 1
    - No
      - Quit.
The biggest risk is doing nothing.
- 做出選擇：繼續戰鬥或果斷放棄 → ~~原地內耗/迷惘徬徨 or 惶恐~~
  - 例如：
    - 工作問題，一律建議離職
    - 感情問題，一律建議分手
  - Why？你會問這個問題，代表你正在猶豫不決、躊躇不前
- 人生沒有最好的選擇，只有在選擇之後，做到最好。

“The Monkey and Pedestal Mental Model” by Annie Duke

(Duke 2022)

“Monkeys and pedestals is a mental model that helps you quit sooner. Pedestals are the part of the problem you know you can already solve, like designing the perfect business card or logo. The hardest thing is training the monkey. When faced with a complex, ambitious goal, (a) identify the hard thing first; (b) try to solve for that as quickly as possible; and (c) beware of false progress. Building pedestals creates the illusion that you are making progress toward your goal, but doing the easy stuff is a waste of time if the hard stuff is actually impossible. Tackling the monkey first gets you to no faster, limiting the time, effort, and money you sink into a project, making it easier to walk away. When we butt up against a hard problem we can’t solve, we have a tendency to turn to pedestal-building rather than choosing to quit. Advance planning and precommitment contracts increase the chances you will quit sooner.” — Annie Duke, Quit: The Power of Knowing When to Walk Away

常犯錯誤：先放下猴子去蓋基座，以為有了漂亮的基座，猴子就能「自然」學會表演 → 雙面災難：

資源錯置，誤把進度當成果
被心理綁架，難以抽身，越陷越深，無法止損

應該先做 Bottleneck Analysis，然後全力訓練「猴子」

Example: GoogleX 實驗室

好的堅持條件：路徑仍具正期望值（Expected Value）

錯的堅持信號：僅由沉沒成本、面子或情緒驅動

Instead of “Should I quit?”, ask: “If I wasn’t already in this, would I start today?”

If the answer is no → quit.

“Kill Criteria”

“When you enter into a course of action, create a set of kill criteria. This is a list of signals you might see in the future that would tell you it’s time to quit. Kill criteria will help inoculate you against bad decision-making when you’re “in it” by limiting the number of decisions you’ll have to make once you’re already in the gains or in the losses. In organizations, kill criteria allow people a different way to get rewarded beyond dogged and blind pursuit of a project until the bitter end.” — Annie Duke, Quit: The Power of Knowing When to Walk Away

Before committing, set clear conditions under which you will quit. Example: “If sales don’t reach X by month 6, we shut it down.”
This prevents emotional decision-making later when biases are strongest.
Use quitting coaches (外部問責，避免自我合理化): Have trusted outsiders hold you accountable to quit criteria. (請外部朋友攻擊你持續的理由)

Decision Making

Focus is about saying no

The Endowment Effect

loss-aversion

See charts here ↩

Duke, Annie. 2022. Quit: The Power of Knowing When to Walk Away. New York: Portfolio/Penguin. ↩

Ferriss, Timothy. 2011. The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich. Expanded and Updated ed. London: Vermilion. ↩

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Themed Days

Tue, 16 Jun 2026 00:00:00 GMT

“The way I found that works for me is I theme my days. On Monday, at both companies, I focus on management and running the company. Tuesday is focused on product. Wednesday is focused on marketing and communications and growth. Thursday is focused on developers and partnerships. Friday is focused on the company and the culture and recruiting. Saturday I take off, I hike. Sunday is reflection, feedback, strategy, and getting ready for the week.” — Jack Dorsey

「主題管理」是繼「時間管理」與「精力管理」之後的第三種自我管理框架。

A goal asks “What do I want?”, but a theme asks “Who am I?”

1 Project per Day

As defined by Leonard Alexandru, themed days are about “Having each day of the week (or the work-week) dedicated to a certain topic or project.” Blaz Kos shares, “Themed days are strategically planned days in your calendar which are completely dedicated to one single thing.”

Example by Jacky Wang

我如何在 2025 年讓工作效率和幸福感翻倍？｜電扶梯走左邊 with Jacky

Sunday - Rest & Reflect
- 休息反思日
- ⭐️ 神聖組合：18:00 晚餐後，各花一小時在：¹
  1. 打坐冥想（靈）- 19.~20.
  2. 一週回顧（心）- 20.~21.
  3. 運動按摩（身）- 21.~22.
Monday - Clarity & Alignment
- 對接日
  - 和團隊開會溝通討論。
- 斷食日（36 小時）
  - 只喝「黑咖啡」和「白開水」
  - 週日晚餐～週二早餐
Tuesday - Discipline & Execute
- 深度工作日
Wednesday - Social & Connect
- 咖啡廳日：「歡迎大家打斷我」
  - 著重於「社交廣度」
Thursday - Deep & Personal
- 播客（Podcast）日
  - 著重於「社交深度」
Friday - Finishing Strong
- ** 和團隊確認進度和需要的幫助。**
Saturday - Creative Output
- 創意發想日
  - 畫畫
  - 跳舞
  - 看書
  - 寫作
  - etc.

Divide your days into “Progress” and “Maintenance” ones.

Time Blocking

先照顧精神、然後是心理、最後才是身體 → Why？先苦後甘 ↩

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You are the average of the five people you associate with most

Tue, 16 Jun 2026 00:00:00 GMT

“You are the average of the five people you spend the most time with.” — Jim Rohn

“If you are wondering who your people are, they are the ones who make your heart feel seen and your nervous system feel calm.” — Yung Pueblo

“The closer you want to get to me, the better your values have to be” — Navel Ravikant

“If you hang out with chickens, you’re going to cluck and if you hang out with eagles, you’re going to fly.” — Steve Maraboli

“Everyone you meet is a part of your journey, but not all of them are meant to stay in your life. Some people are just passing through to bring you gifts; either they’re blessings or lessons.” — Roy T. Bennett, The Light in the Heart ¹

“Letting go means to come to the realization that some people are a part of your history, but not a part of your destiny.” — Steve Maraboli ²

“Be careful the environment you choose for it will shape you; be careful the friends you choose for you will become like them.” — W. Clement Stone

“Who you spend your time with is probably the most important thing in life.” — William P. Green, Richer, Wiser, Happier: How the World’s Greatest Investors Win in Markets and Life

“The older I get the more I realize it’s not worth being around people that create drama, stress and gossip. It’s much better to surround yourself with people who support you, spread love and want to improve the world around them.” — Lewis Howes

aka The Five Chimps ³ Theory

Find people who want relationships, not transactions.

People who avoid their own feelings will neglect yours.

愛有等差 — 斷捨離大部分的人生過客，把寶貴時間花在那些很努力想要留在我們生命裡的人。

物以類聚

近朱者赤，近墨者黑。

Some people talk to you in their free time and some people free their time to talk to you.

A person is either holding you back (like boat anchors) or pushing/driving you forward. There is no in between.

Three types of people in your life (by Tyler Perry):

Leaves: These are the people that are only around from time to time (every now and then) when the weather is good. They blow around as the winds change. They provide shade during the summer, but as soon as winter comes, they fall off the tree and disappear.
Branches: These are the people who are more present and stable than the leaves, but they aren’t permanent. They look strong, but if you try to stand on them or pull yourself up from them, they may break under your weight.
Roots: These are the people who are permanent. They are deep and wide. They are there in the summer and the winter, they are unperturbed by the changing seasons. The leaves and branches may come and go, but the roots are there forever.

Surround yourself with 3 types of people:

Peers you can grow with.
Mentors you can learn from.
Mentees you can teach.

Surround yourself with people…

you’d want to spend your last day of life with.
- Take the time to think about who we would want to spend our “last day” of life with—and then spend “tomorrow” with them.
- Don’t wait until your “last day” to spend time with the people who truly matter—because you never know when that “last day” will come.
who make your eyes light up.
who think differently than you.

醃黃瓜理論

“When you gaze long into an abyss, the abyss also gazes into you.” — Friedrich Nietzsche, Beyond Good and Evil

當你凝視深淵時，深淵也在凝視著你。 — 尼采《善惡的彼岸》

Cucumbers get more pickled than brine gets cucumbered.
新鮮黃瓜進入醃罐時或許仍保有本色，但時間一久，也會被環境悄悄改變，成為另一條醃黃瓜。

Find your “Front Row People.”

You have to be very selective with whom you give your time, energy, and attention. Don’t fall for the “Yes Man” trap. The more successful you become, the more people will want to massage your ego. Cherish the truth tellers in your life.

Most of us need fewer friends and more intellectual sparring partners. Friends are easy to come by. Intellectual sparring partners are harder to find. They will call you on your BS, question your assumptions, and push you to think deeply. ⁴

Relational Energy

The fact that our interactions with others can have a profound effect on our mood.

The Spillover Effect

Stanford Prison Experiment

People come into your life for a reason, a season, or a lifetime. ↩
Some people come into our life to learn and others come to teach. ↩
= Chimpanzees ↩
https://x.com/SahilBloom/status/1606645650783113221 ↩

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You are what you eat

Tue, 16 Jun 2026 00:00:00 GMT

“Let food be thy medicine and medicine be thy food.” — Hippocrates ¹

“The food you eat can be either the greatest form of medicine or the slowest form of poison.” — Ann Wigmore

“Eating what stands on one leg [mushrooms and plant foods] is better than eating what stands on two legs [fowl], which is better than eating what stands on four legs [cows, pigs, and other mammals].” — Michael Pollan, Food Rules: An Eater’s Manual

“Don’t eat anything your great-grandmother wouldn’t recognize as food.” — Michael Pollan, Food Rules: An Eater’s Manual

“As grandmothers used to say, ‘Better to pay the grocer than the doctor.’” — Michael Pollan, Food Rules: An Eater’s Manual

“Avoid food products that contain more than five ingredients.” — Michael Pollan, Food Rules: An Eater’s Manual

“Avoid food products containing ingredients that no ordinary human would keep in the pantry. Ethoxylated diglycerides? Cellulose? Xanthan gum? Calcium propionate? Ammonium sulfate? If you wouldn’t cook with them yourself, why let others use these ingredients to cook for you?” — Michael Pollan, Food Rules: An Eater’s Manual

何謂「食」的本質？為維持、延續自己的生命，將大自然中其他動植物的生命攝入體內。

“Food is not just fuel; it’s information. It talks to your genes and tells them what to do.” — Dr. Mark Hyman

View food as both energy and information—what you eat affects immediate performance and long‑term health

Eating Better

Your gut is your second brain.

現代人的飲食習慣問題: 吃太好 & 吃太多 (百病叢生的主因)

「吃」所造成的問題遠多於「不吃」所造成的問題。

一方面營養過剩 ²
- 造成體內毒素累積
- 高脂肪、高糖分、高鹽分
- 最好吃的食物通常是最不健康的食物
一方面營養不足 ³
- 加工食品和垃圾食物通常會加入無營養價值的人工添加劑，同時剝奪掉其中原有的有益營養成分。⁴

Eat as many minimally processed foods as possible (以原型食物為主)

Eat food from farms not factories
The more food you eat that doesn’t have an ingredient list, the healthier you’ll be
Don’t eat anything your great grandmother wouldn’t recognize as food.

新鮮 (原型/全/真) 食物 ⁵ 最佳、冷凍/加工食品次之、罐頭食品最差

Whole Food vs Non-whole Food (→ chemicals → inflammation in the body → harmful to our lives)
- 植化素
- 膳食纖維

Eating Patterns

生機飲食 (Raw Food Diet 或 Living Food Diet) 是一種以未經加工或加熱至特定溫度以上的食物為主的飲食方式 (uncooked and unprocessed)。其基本理念是：食物在加熱過程中會失去許多營養成分，尤其是酶、維生素等，因此保持食物的生機能有助於身體健康。這種飲食方式通常強調：
1. 未加熱或低溫烹飪：避免將食物加熱到攝氏 50 度以上，因為這樣會破壞食物的酶和營養。⁶
2. 有機與天然食材：提倡食用天然、有機、未經加工的當季、當地食物。
3. 高纖維和植物基：生機飲食通常是基於植物的，並且富含纖維和抗氧化劑。
全食物蔬食/植物性飲食 (Whole Food Plant-Based Diet = WFPBD)
- ≈ The Mediterranean Diet or The Pescatarian/Pescetarianism Diet ⁷
- ≠ The Western Diet or Carnivore
- 從人類的牙齒也可以看出動植物飲食應有的比例。我們有 32 顆牙，但是跟吃肉有關的只有 4 顆犬齒，4:28，可見上天原來就規畫動物性飲食不該超過 15 %。
- Eat a diverse range of plants + fruits (「均衡飲食」)
  - 「護心食物」— Bean (豆類) ⁸ + Nuts (堅果) ⁹ + Seeds (種子)
- Tips
  - Build a meal around a salad (Buddha Bowl)
  - Eat fruit for dessert
  - Use meat as a garnish instead of a centerpiece
  - The more vegetable and fruits you include in your meals, the lower the Energy/Calorie Density of that meal will be → Fill the stomach and send signals to your brain to tell you to stop eating → You can eat the most quantity for the least amount of calories
    - https://vibrancenutrition.com/caloric-density-how-to-maximize-satisfaction-and-lose-weight/
    - https://www.forksoverknives.com/wellness/the-calorie-density-approach-to-nutrition-and-lifelong-weight-management/
- 一天一杯綜合蔬果昔/綠拿鐵 (Fruit/Green Smoothie)
  - Variations
    - 精力湯 ¹⁰
    - 回春水
  - 榨蔬果汁 → 全蔬果汁/蜜 ¹¹
    - 盡量將蔬果的所有可食用部分 (根、莖、葉) 一起「打碎成泥」，以獲取更完整的營養和平時不易吸收到的微量元素。現代飲食習慣常常將最營養的部分 (如果皮、果核、種子) 去除，只留下「果肉」部分。但其實這些部位富含植化素、維生素和酵素，對健康有益。這樣「連皮帶籽」的飲食方式確實有其科學依據，例如:
      - 菠菜根含有較多的鐵質和抗氧化物。
      - 胡蘿蔔皮富含 β- 胡蘿蔔素及其他植化素，削皮會造成營養流失。
      - 蘋果皮含有豐富的膳食纖維與抗氧化劑 (如槲皮素) 。
      - 西瓜白色部分含有瓜胺酸，有助於血管健康。
      - 葡萄皮和籽含有白藜蘆醇和多酚類，有助於抗氧化與保護心血管。
      - 鳳梨芯富含鳳梨酵素，有助於消化與抗發炎。
  - Pro Tips
    - Squeeze a lemon over frozen veggies after heating them. The vitamin C in lemon juice can help…
      1. replenish any lost vitamin C during blanching
      2. make veggies brighter and fresher tasting
    - Frozen Fruits Ice + Fresh Fruits
    - Placing heavier, frozen items on top of lighter ingredients helps weigh them down and gets the blend moving faster. This can also help prevent the blend from stalling.
Paleo(lithic)/Caveman/Stone Age Diet

(Jorgenson and Ravikant 2021)

“There are a number [of things] on the physical side. We have diets we are not evolved to eat. A correct diet should probably look closer to a paleo diet, mostly eating vegetables with a small amount of meat and berries.”

Identify the difference between hunger (need) and craving (want) ¹²

Apple Test: If you are not hungry enough to eat an apple, you aren’t hungry. The apple could be replaced with other healthy snacks.
Water Test: Drink 500ml of water and stay busy for 20 minutes. If you’re still hungry, go eat. If you forgot about it, you were either just bored or dehydrated.
I won’t eat anything unless I know I will actually enjoy it.
I don’t force myself to eat. I will only eat whenever I actually feel hungry.
If you aren’t hungry, you aren’t hungry.
Feeling good is better than that “third” slice of pizza.
Kuchisabishii (口寂しい): When you’re not hungry, but you eat because your mouth is lonely.
Avoid eating (or drinking) your feelings.
Stop eating food as drugs. Food is literally just there to fuel your brain and body. Nothing else. Nothing more.
Food = Fuel: Eat for energy & vitality, not taste/entertainment.
「為吃而活」vs「為活而吃」→ 你比較偏向哪種態度呢? 你認為美食在人生當中應該佔據多重要的位置?

If you think you want a snack, drink a glass of water first.
Eat protein with every single meal to increase satiety and build muscle. → 1-1.2g/pound or 2.2g/kg of bodyweight per day.
Mindful eating (慢食) trick: putting down the cutlery between bites. Chew properly, swallow, then have your next bite. → Instead of focusing on what my next bite will be, I focus on the food I’m chewing → Chewing your food gives your body time to signal when you’ve had enough.
Eating highly-processed junk food will just set you up for eating more highly-processed junk food (「空熱量」讓你越吃越餓、永遠吃不飽)
- 吃垃圾食物就如同吸毒一樣，使人上癮，並且欲罷不能 → 慢性自殺行為
- 自問：「為什麼要吃垃圾？為什麼要供給身體低等劣質の燃料？為什麼要懲罰、折磨、虐待自己？」
- Create an environment where it’s hard to eat junk & easy to eat nutritious foods. (眼不見為淨)
Eat Less Often
Do not eat 4 hours before sleep

First meal 1 - 2 hrs upon waking (low-carbs & high-protein)
Last meal 3 - 5 hrs before sleeping (low-protein & high-carbs)
- Your body follows what is called a “diurnal rhythm”. This means that the body is awake during the day and as the sun goes down it prepares for sleep.
- Digestion takes a ton of energy so making your body digest right before it’s time to sleep can wreck your natural rhythms.
- This is why we should stop eating at least 3 to 5 hours before going to bed. Be okay with going to bed a bit hungry.

It’s better to implement the eating window earlier in the day than later → 省略晚餐比省略早餐好 (Food is more ‘useful’ for the body when consumed in the morning than in the afternoon or evening)

Why?
- Early energy/calories/food load/intake can be directly used after these meal moments. An evening meal, on the other hand, will usually be a couple of hours before bed, possibly causing a leftover of energy.
- Morning food is usually better because throughout the day your body is in more of a catabolic (breaking down) state as you are more active. Also if you body is using energy to digest as you sleep the quality of sleep is less effective.
- The theory is that your body is engaging in glycogenesis first thing in the morning - it needs to load up on glycogen. And since that is an energy intense process, your body’s metabolism is spending alot of the energy you take in in the morning for that process.

Normalize “Bland Diet”
多喝水沒事，沒事多喝水 (Be a sponge)

Sometimes when you feel hungry, you’re actually thirsty
Don’t drink your calories. Drink water instead.
Drink 2000ml of water per day (集中在早上，下午過後只能啜飲)
Have a cup of water before meals
When dining out or ordering takeout…
- Research the menu in advance to make informed decisions. This prevents poor choices caused by hunger or choice paralysis at the restaurant.
- Choose dishes / Order the food with the highest protein content.
- Control the portions if healthier options aren’t available. Serve yourself half of what you think you’ll eat, even if it means the plate looks a bit empty.

Eat Light: 吃到飽、吃到撐 → 吃到八分飽 ¹³、吃到不會餓

There is a 20-minute delay between eating and when the brain registers “fullness” / satiety. (Rakha et al. 2022)
Learn how to better manage/control portion size by using your hands (or a kitchen scale)
- At least a palm-sized amount of protein (it works best with meat or fish)
- At least a fist-sized amount of veggies (the more the better)
- Roughly one cupped-hand portion of complex carbs (potatoes, brown rice, quinoa, oats, etc.)
  - No white rice
  - 煮完放冰箱隔夜，製造抗性澱粉，吸收速度較慢
- Roughly one thumb-sized portion of fat (butter, olive oil, nuts, seeds)
The Rule of Thirds; 1/3 Carbs + 1/3 Protein + 1/3 Fruit or Vegetable
211 餐盤 ¹⁴
- 2 個拳頭大小: 蔬菜
- 1 個拳頭大小: 蛋白質
- 1 個拳頭大小: 碳水化合物
Smaller plates help you eat less

Temperance: eat not to dullness; drink not to elevation.
Protein for sleep quality; Carbs for sleep quantity (避免睡眠中斷)
Eat Right: No foods rich in carbs, fat, and sugar

Intake 150-200g of protein per day → more stable insulin / blood sugar level (more stable mood as well) → less hungry (curb appetite) → eat less → good for gut health because it has time to rest → all the energy that has gone into digestion is going into repairing body tissues and brain → longevity
Focus on Eggs + Avocado + Salmon + Tofu + Banana
- Salmon → Beef (> 羊肉 > 雞肉), Shrimp, Scallops
- Surf and turf or surf ‘n’ turf is a main course combining seafood and red meat (海陸雙拼)
- Red meat only causes diabetes if it’s in a bun with a soda and fries
  - 鹿肉 (EN: Venison, DE: Hirsch) is the most nutrient-dense and protein-rich red meat
- Avoid anything white (to avoid starches)
The Elimination Diet — stop eating one or more potential problem foods for several weeks
Fructose
- Focus on glucose and fructose, mostly glucose, typically at least a two or three to one ratio of glucose to fructose.
- Fructose is addictive and activates the brain’s reward center, similar to drugs like cocaine, heroin, nicotine, and alcohol. Fructose is completely unnecessary for vertebrate life and there are no biological reactions that require dietary fructose. The human body has a limited capacity to process fructose, similar to metabolizing alcohol. Fructose has no function in the human body and is not needed for a healthy diet.
- Generally speaking: Fructose → phosphate glycerol → more body fat
- Fruit is okay because of the fiber, which mitigates the absorption. So when you consume the fructose with fiber, you are feeding your microbiome. The fructose wasn’t for you.
- The fructose molecule is the same, whether it’s in a berry, banana, or a coca-cola. But fiber concentration: berry > banana > coca-cola
- Do not eat too much fruit — it’s not the worst thing for your body, but also not the best thing either (because of the fructose)
- Eating local, seasonal fruit is ideal
- ❗加工食品裡的「高果糖糖漿 (high-fructose corn syrup)」❗
  - 最好的甜味劑：「黑糖蜜」和「棗糖」

Eat zero sugar

In reality, our body doesn’t even need a spoon of sugar at all
To avoid insulin resistance, inflammation, and blood sugar swings/fluctuations → stable energy levels with a high baseline throughout the day
- Sugar/sweeteners can make you hungry
  - Insulin resistance means the cells of the body can no longer sufficiently absorb sugar from the bloodstream
  - As a results, more and more sugar are needed to achieve the same reward effect in the brain
- 代糖只是安慰劑，你的動脈正因吃糖在發炎｜科學人
Salt is sugar

要注意種植方式

Food can be cheap, healthy, tasty, and relatively quick to prepare.
Food is medicine. (食療)
- 長期依賴藥物不僅可能引發嚴重的副作用，甚至可能導致新的疾病，陷入惡性循環。然而，許多疾病其實可以透過正確的飲食來調理與改善，使身體自行恢復平衡，逐步減少對藥物的依賴，最終擺脫「藥罐子」的命運。
- 讓食物成為你的藥物，別讓藥物成為你的食物。
1 day of 24+ hrs pure water-only fasting per week for autophagy to occur

Eating is a stress on your body; The less often you can eat, the healthier you’ll be.
During fasting, the brain not only sends signals that stimulate the organism to eat; when energy levels are low, neurons also trigger the release of the hormone corticosterone, which causes cells in the liver to recycle cellular waste. It could be that this newly discovered mechanism in the brain contributes to the positive effects of fasting.
- 斷食期間，腸胃因不必努力負擔平時的消化任務，會開始啟動免疫系統殺菌或修復機制 (這可能是有些人在斷食期間會覺得輕微發炎的原因)
復食
- 第一餐建議以流質為主，例如: 檸檬水、大骨湯，接著逐漸添加軟質食物，像是水煮蛋、蒸蛋、清蒸魚、雞胸肉，最後才恢復成一般固體食物。
  - 不建議吃優格、豆漿、牛奶等豆乳製品，因為它們的結構特性的關係，會需要消耗更多時間和能量來消化，這會對腸胃造成一定程度的壓力
- 慢慢重啟飲食: 從一些簡單、負擔輕的清淡原型食物開始，讓自己的消化系統重新開機暖身一下，大約過 1 小時後再正常進食一餐，不要立即恢復到正常的熱量攝取量。

OMAD (one meal a day)

Seven meals every week, just dinner → Jack Dorsey
每天「少量多次」食用「磨碎/攪拌」後的「生/冷/溫」食物 🤌
- Never visit 吃到飽餐廳
- Never 大吃大喝

Instead of mayonnaise-based dips and sauces, opt for yoghurt dips (such as raita) or tomato sauce
Instead of opening a snack container and eating directly from it, portion out the desired amount onto a plate. This helps you avoid overeating and stick to your intended serving size.

Dark Chocolate
- The recommended daily dose: 1-2 ounces or 30-60g

Batch meal prepping once a week

Batch cooking for a week’s worth of “grab and go” meals
Eat the same meals for the entire week

About Fat & Oil

高溫烹調: 選擇飽和脂肪酸比例高的奶油、豬/牛油 (動物性脂肪，要注意飼養方式，牧草飼養為佳)、椰子油、酪梨油
低溫涼拌: 橄欖油
- Avoid anything under 10 euro/L since it’s unlikely to be decent
好油
- 紫蘇油
- 苦茶油（茶籽油）
  - 是一種從山茶樹種子中榨取的植物油。它是東亞地區（特別是中國南方、台灣）傳統常用的食用油，具有淡金黃色、氣味清香的特徵。茶籽油的煙點高、穩定性佳，適合炒、煎、拌等各種烹調方式，並因富含單元不飽和脂肪酸（如油酸）、維生素 E 與天然抗氧化物，被視為健康油品之一。在民間還常被用於潤膚、護髮或坐月子料理，是兼具營養與保健價值的天然植物油。
- 亞麻油 (= Leinöl = Flaxseed Oil)
- MCT 油
壞油
- 棕櫚油
- 葵花油
- 菜籽油
- 大豆花生油
No seed oil!!! (盡量減少品質不好的精煉植物油)
Myths
- 飽和油脂 (低溫下會凝固) 是好的
- 低脂不一定健康
建議從堅果 or 酪梨 ¹⁵ 直接攝取油脂 (最少加工程序)
- The recommended daily intake of nuts: ~30 grams (ca. one handful)
進食順序：
1. 先吃蔬菜（纖維）
2. 再吃蛋白質與脂肪
3. 最後才吃碳水化合物/澱粉
就這麼簡單的一個動作，能讓飯後血糖波動降低七成！ This regulates your blood sugar & insulin levels

吃飯前喝 (稀釋) 醋，並使用「玻璃/不銹鋼吸管」，以免長期下來腐蝕牙齒
- 巴薩米克醋 (Balsamic Vinegar / Aceto Balsamico)
- 蘋果酒醋 (Apple Cider Vinegar)
多吃發酵 or 鹽漬 or 醃製食物 (Fermented Foods)

韓國泡菜 Kimchi
德國酸菜 Sauerkraut
優格
醃黃瓜
味噌

魚子醬 (Caviar/Roe)

鮭魚卵

Eat lower-carb lunch. Eat high-starchy carb dinner.

關於蕃茄的營養吸收和烹飪方式

生食蕃茄：維他命 C 含量較高
烹煮蕃茄：有助於釋放茄紅素。茄紅素是脂溶性的，能在油脂中更好地溶解和吸收。因此，加入少許油脂，會讓茄紅素釋放更多，增強抗氧化效果。

“Limbo—Titrate—Quality” is a three-part dietary intervention strategy, popularized by the DIETFITS ¹⁶ study (Stanton et al. 2017), designed to help individuals discover a sustainable healthy diet rather than chase specific macronutrient targets. Limbo involves temporarily reducing fats or carbohydrates to very low levels (e.g., 20 g/day) during the initial phase. Titrate refers to gradually increasing fat or carbohydrate intake to identify a comfortable, maintainable level. Quality emphasizes prioritizing nutrient-dense whole foods while minimizing processed items, added sugars, and refined grains throughout both phases.

Ultimately, the Limbo—Titrate—Quality approach is intended to be a lifelong, adaptable framework for healthy eating.

“Thy” is an archaic or poetic form of “your,” used in old English, especially in Shakespearean or biblical language. ↩
The Four Horsemen of Chronic Disease - Peter Attia ↩
如酵素、維生素、礦物質、植化素及膳食纖維等，這些都是維持健康不可或缺的要素。 ↩
飲食會殺人，餵孩子吃工業化食品，結果就是出現愈來愈多氣喘、過動，或憂鬱傾向的下一代，而癌症、心血管疾病、糖尿病也有越來越年輕化的趨勢。 ↩
營養密度高、卡路里熱量密度低 ↩
所有活的食物（Living Food）都含有豐富的酵素，但它有一個特點，就是一旦遇到 50 度以上的高溫，酵素就會被破壞並失去活性，無法再幫助分解食物、促進消化吸收，以及參與新陳代謝等生理作用。 ↩
Someone who chooses to eat a vegetarian diet, but who also eats fish and other seafood. ↩
Legumes 莢豆 (plants that produce pods with seeds or beans): peas 豌豆、lentils 扁豆、pinto beans 斑豆 ↩
榛果 Hazelnut、腰果 Cashew (Cashewnuss)、杏仁 Mandel、核桃 Walnuss (Walnut)、開心果 Pistazie (Pistachio)、碧根果/長壽果 Pekan、巴西果 Paranuss、花生 Erdnuss、松子 (Pine Nut) ↩
是一種將多種蔬菜、水果、堅果等食材混合 (包含不易吞嚥的籽皮部分)，經由調理棒或果汁機攪打成滑順濃汁的營養飲品。 ↩
Difference: 有無過濾掉果肉或果渣 ↩
口腹之慾 ↩
= Hara Hachi Bu = 腹八分目 ↩
Variations: 天天 5 蔬果、蔬果 579 ↩
酪梨 = 鰐梨 = 牛油果 → 全球公認最好吃、油脂最豐厚的酪梨品種 - Hass (哈斯) ↩
= Diet Intervention Examining The Factors Interacting with Treatment Success ↩

Jorgenson, Eric, and Naval Ravikant. 2021. The Almanack of Naval Ravikant: A Guide to Wealth and Happiness. Place of publication not identified: Magrathea Publishing. ↩

Rakha, Allah, Fakiha Mehak, Muhammad Asim Shabbir, Muhammad Arslan, Muhammad Modassar Ali Nawaz Ranjha, Waqar Ahmed, Claudia Terezia Socol, Alexandru Vasile Rusu, Abdo Hassoun, and Rana Muhammad Aadil. 2022. “Insights into the Constellating Drivers of Satiety Impacting Dietary Patterns and Lifestyle.” Frontiers in Nutrition 9 (September): 1002619. https://doi.org/10.3389/fnut.2022.1002619. ↩

Stanton, Michael V., Jennifer L. Robinson, Susan M. Kirkpatrick, Sarah Farzinkhou, Erin C. Avery, Joseph Rigdon, Lisa C. Offringa, et al. 2017. “DIETFITS Study (Diet Intervention Examining the Factors Interacting with Treatment Success) - Study Design and Methods.” Contemporary Clinical Trials 53 (February): 151–61. https://doi.org/10.1016/j.cct.2016.12.021. ↩

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Addition by subtraction

Mon, 15 Jun 2026 00:00:00 GMT

“Simplify, then add lightness.” — Colin Chapman, founder of Lotus Card

“Legos encourage endless adding, especially when you have a dad who supports your habit. In Jenga (樂高), the rules promote balance. Jenga forces us to subtract first, requiring that we pull out a block from one of the lower levels before we add to the top level. Sure, Lego’s adding approach has been good for business; but so has Jenga’s mandate to subtract first. It was the game’s novel subtracting rules that Leslie Scott copyrighted, to the tune of one hundred million copies sold.” — Leidy Klotz, Subtract: The Untapped Science of Less

The Christmas Tree Effect by David Epstein

Daniel Coyle told me briefly about a tactic called the “subtraction game.” Here’s what he had to say:

Modern work is nightmarishly insidious about adding stuff to our plates. The cure is to get your group together and ask: What do we still do that is adding needless friction, or is no longer useful — and then stop doing those things.

The Christmas Tree Effect describes the human tendency to solve problems by adding more components, features, or solutions, similar to how a Christmas tree is adorned with more and more ornaments each year, often leading to an overburdened and less effective final product. Coined by David Epstein, this effect highlights how our natural instinct to be proactive and add to a system can ultimately detract from its efficiency by increasing complexity without addressing fundamental issues.

Problems

Over-adding
Accumulation
Lack of subtraction

What can we remove? by Steph Ango

Why is it so much easier to add than to remove? Maybe because we attach our identity to what is visible. But there is a difference between the ornamentation that defines our style and the vestigial burdens we carry.

Remember those who did the invisible work of removing. Their legacy was not to build a sand castle, but to care for the beautiful beach on which we play.

Strider Balance Bikes

SpaceX Raptor


_Source

Simple is beautiful

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Always do your best as possible

Mon, 15 Jun 2026 00:00:00 GMT

“Inspire yourself to be great. Being good isn’t good enough.” — Gurbaksh Chahal

“If you deliberately plan to be less than you are capable of being, then I warn you that you’ll be deeply unhappy for the rest of your life.” — Abraham Maslow

“Victory is in having done your best. If you’ve done your best, you’ve won.” — Billy Bowerman

“Whatever you do, strive to do it so well that no man living and no man dead and no man yet to be born could do it any better.” — Benjamin Mays

“When you’re a carpenter making a beautiful chest of drawers, you’re not going to use a piece of plywood on the back, even though it faces the wall and nobody will ever see it. You’ll know it’s there, so you’re going to use a beautiful piece of wood on the back. For you to sleep well at night, the aesthetic, the quality, has to be carried all the way through.” — Steve Jobs

“He didn’t ask for mistake-free games. He didn’t demand that his players never lose. He asked for full preparation and full effort from them. “Did I win? Did I lose? Those are the wrong questions. The correct question is: Did I make my best effort?” If so, he says, “You may be outscored but you will never lose.” — Carol Dweck, Mindset: The New Psychology of Success

“Victory is in having done your best. If you’ve done your best, you’ve won.” — Billy Bowerman

“People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents.” — Andrew Carnegie

“I found in my career that if you take pride in the little jobs, people will think you worthy of the bigger jobs. Sooner or later we all have to do things we do not want to. But if you are going to do it, do it right. Build the best damn Frog Float you can.” — William McRaven, The Wisdom of the Bullfrog

↔ 半調子

Worldwide Standard

Blockbuster & Mastery Mindset

G.O.A.T. = Greatest of All Time 𓃵🐐

Make the best of whatever chances you’re given.

To be the best at something, you need to enjoy it…

so much that it feels almost crazy.
at a near‑psychopathic level.

If you don’t try to be the best, you won’t even be good. It’s easier to try to be the best than to try merely to be good.

Don’t try to be anything, except the best.

Try to perform at the highest/most excellent level possible.

Be fanatic about / Get obsessed with being the greatest/greatness.

Become so good that no one can ignore you.

Second place is the first loser.

Plan-A Thinking

Never settle/compromise for the second best. Having a back-up plan (Plan-B), or even considering one, has been shown to hinder performance and reduce motivation to hit your primary goal.

Doing your best means positioning yourself for success. It’s about creating the conditions to perform at your best rather than just hoping for the best in the moment.

MERAKI

是一個來自希臘文（μεράκι, meráki）的詞，代表一種做事態度：

全心投入、傾注靈魂與熱情去做一件事。

具體來說，當一個人用「愛、創意與熱忱」完成某件事（無論是工作、料理、寫作或教學）時，就展現了 Meraki 的精神。

人生沒有最好的選擇，只有在選擇之後，做到最好。

一生懸命（いっしょうけんめい）

意思是拼命、盡全力、竭盡所能地去做某件事，源自武士為守護領土而獻出生命的「一所懸命」，因發音相似而演變，現多用於表示對工作或學習的認真態度和決心。

Lock in, no lock-in. Commit to the grind, not the contract.

「Great Lock In」是 Z 世代的流行語，意指進入高度專注狀態，全力朝特定目標邁進。這股潮流起源於 TikTok 與 Instagram，倡議在特定期間（例如，設定從 9 月 1 日到年底的四個月）集中改善生活中的某一個目標，並強調立即行動，而不是等到新年再許下希望。

「大鎖定」強調明確時限與實踐導向 — 每個人都能自由設定目標，從健康、理財到閱讀都算數。「四個月足以改變生活，」TikTok 網友 Tatiana O’Hara 說。這股風潮的核心精神是：不要等明天，現在就開始。

be locked in (on something)：表示一個人集中精神、全神貫注在某件事情上。

She was totally locked in during the performance. 她在表演時完全進入狀況。
The team is locked in right now — they’re not missing a single shot! 這支隊伍現在狀態超好，幾乎每球都進！
He’s locked in on his studies these days. 他最近很專注在讀書上。

#NEWSLETTER

“When you show yourself to the world and display your talents, you naturally stir all kinds of resentment, envy, and other manifestations of insecurity. You cannot spend your life worrying about the petty feelings of others.” — Robert Greene, The 48 Laws of Power

Average is addictive. It’s applauded by the crowd. You won’t be criticized for staying the same. You’ll be encouraged. When you’re on your journey to growth, some people won’t like it. They’ll criticize your every move because it doesn’t blend in with the crowd. But recognize one truth: This is fundamentally not about you. Your growth, focus, and improvement are exposing something in them: Their insecurities, their fears, their lack of ambition.

The Metaphor of Stoic Archer

In On the Ends of Good and Evil, the ancient Stoic philosopher Cicero shares a beautiful metaphor of an archer shooting an arrow:

Take the case of one whose task it is to shoot a spear or arrow straight at some target. One’s ultimate aim is to do all in one’s power to shoot straight, and the same applies with our ultimate goal. In this kind of example, it is to shoot straight that one must do all one can; nonetheless, it is to do all one can to accomplish the task that is really the ultimate aim. It is just the same with what we call the supreme good in life. To actually hit the target is, as we say, to be selected but not sought.

Your focus should be centered on that which is within your control. Control the controllable

ACTION — is something you CAN control.
OUTCOME — is something you CAN NOT control.

Once the action is undertaken, the outcome can be influenced by an infinite number of external variables outside our control.

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Happiness

Mon, 15 Jun 2026 00:00:00 GMT

“Happiness is a state where nothing is missing.” — Naval Ravikant

“Happiness is not about positive or negative thoughts — it’s about the absence of desire, especially the absence of desire for external things.” — Naval Ravikant

“Happiness is a perfume you cannot pour on others without getting a few drops on yourself.” — Ralph Waldo Emerson

“You will never be happy if you continue to search for what happiness consists of.” — Albert Camus

“The search for happiness is one of the chief sources of unhappiness.” — Eric Hoffer

“As soon as we wish to be happier, we are no longer happy.” — Walter Landor

“Happiness is holding someone in your arms and knowing you hold the whole world.” — Orhan Pamu

“Happiness cannot be pursued; it must ensue.” — Viktor E. Frankl

“Happiness is good health and a bad memory.” — Ingrid Bergman

“Happiness is not something ready made. It comes from your own actions.” — Tenzin Gyatso.

“The happiest people seem to be those who have no particular cause for being happy except that they are so.” — William Inge

“The happiest people in the world are those who feel absolutely terrific about themselves.” — Brian Tracy

“Happiness can be found even in the darkest of times, if one only remembers to turn on the light.” — J.K. Rowling, Harry Potter and the Prisoner of Azkaban

“What I ‘discovered’ was that happiness is not something that happens. It is not the result of good fortune or random chance. It is not something that money can buy or power command. It does not depend on outside events, but, rather, on how we interpret them. Happiness, in fact, is a condition that must be prepared for, cultivated, and defended privately by each person. People who learn to control inner experience will be able to determine the quality of their lives, which is as close as any of us come to being happy.” — Mihalyi Csikszentmihalyi

“I think of happiness as an emergent property of peace. If you’re peaceful inside and out, that will eventually result in happiness. But peace is a very hard thing to come by. The irony is the way most of us try to find peace is through war. When you start a business, in a way, you’re going to war. When you struggle with your roommates as to who should clean the dishes, you’re going to war. You’re struggling so you can have some sense of security and peace later. In reality, peace is not a guarantee. It’s always flowing. It’s always changing. You want to learn the core skill set of flowing with life and accepting it in most cases. You can get almost anything you want out of life, as long as it’s one thing and you want it far more than anything else. In my own personal experience, the place I end up the most is wanting to be at peace. Peace is happiness at rest, and happiness is peace in motion. You can convert peace into happiness anytime you want. But peace is what you want most of the time. If you’re a peaceful person, anything you do will be a happy activity. Today, the way we think you get peace is by resolving all your external problems. But there are unlimited external problems.” — Naval Ravikant ¹

Happy people love people, use things, and worship the divine; unhappy people use people, love things, and worship themselves.

If you’re not happy here, you won’t be happy there.

⭐️ Happiness is a skill that can be learned/developed/practiced and a choice that can be made.

Happiness is the absence of the striving for happiness.

The secret of the pursuit of happiness is that happiness is in the pursuit.

Happiness is abundant by design, scarce by luck.

Happiness is a choice/practice, not a condition.

Happiness is something you decide on ahead of time.

Happiness is not a destination you reach by hitting an arbitrary set of goals, but rather an accumulation of the small choices you make every day.

Happiness is when what you think, what you say, and what you do are in harmony.

True happiness is not just pleasure, but comes out of peace and fundamentally understanding oneself.

Physical pleasure (Oh, that tasted good.)
Momentary pleasure (Oh, he/she loves me.)

Happiness

= Health + Relationships + Wealth

“Happiness is not something ready made. It comes from your own actions.” — Dalai Lama

= Agency + Gratitude ²

= Reality - Expectations ³

= Do what you love + Live where you like + Be with who you love

#TODO

#226 ‒ The science of happiness | Arthur Brooks, Ph.D. - Peter Attia (peterattiamd.com)

The three “macronutrients” of happiness:
- Enjoyment: Enjoy your life
- Satisfaction: The feeling of reward from a job well done
- Purpose: Big picture meaning and significance
To be a happy person, you need to have these three in balance and abundance.
The happiest people have a transcendental understanding of life. It’s just to say that they have an understanding of life bigger than themselves.

“There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them.” — Denis Waitley

There are two ways to be happier:

Change the situation.
Change the way you look at it.

Happiness Is A Choice

One day, I thought, someone out there had to be the happiest person in the world. That person just had to exist—someone smiling for no reason, feeling light and lucky just to be alive. And then I wondered, why not me? I could be that guy. I could carry that joy, even if it was hard, even if it felt silly. I would take on that burden, and I would wear it like a crown.

Internal vs External Benchmarks

Visible metrics → e.g., money
Hidden metrics → e.g., time with family, peace of mind
Remember: The hidden metrics only become visible when it’s too late…

People are often not present to what they are doing (the mismatch between being in an activity and having our mind elsewhere), and that is a great source of unhappiness, even if their thoughts are those of happy, joyful thoughts. But equally, if not more important, is to have the ability to be fully engaged in what you are doing at a given moment. That is the strongest predictor of being happy.

A human mind is a wandering mind, and a wandering mind is an unhappy mind. (Killingsworth and Gilbert 2010)

The ability to think about what is not happening in a moment is a cognitive achievement that comes at an emotional cost.

How Do You Tell If Someone’s Actually Happy In Life?

They’re happy for other people’s happiness.
Rarely put others down/criticize. They assume positive intent of others.
Not on social media/not on their phone too much. Deeply present when you talk to them.

要有隨時可以獲得快樂的能力 4

(Bryson and MacKerron 2017)

幸福罐
- 把日常遇到開心的大小事寫在色彩繽紛的小紙條上，放進一個玻璃罐內
感恩
- 「今天我還活著。」
Assurance
- “It will all be okay.”
祝福
聽音樂
大掃除/環境整潔
Meal preparation
Take a nap
Take a long walk in nature
etc.

If you want happiness for an hour—take a nap.

If you want happiness for a day—go fishing.

If you want happiness for a year—inherit a fortune.

If you want happiness for a lifetime—help someone else.

Simple story on “Happiness is found through service of others.”

A teacher asked her students to write their names on a balloon and release them in her classroom. Thirty balloons jumbled around in the air. She then gave the students one minute to find the balloon that had their name on it. After a minute passed, none were able to find their balloon. The teacher then asked the students to take the first balloon they found and give it to the person whose name was on it. Within seconds, everyone had their balloon.

The teacher then explained: These balloons represent your happiness. Focus on your own happiness, and you may never find it. Focus on helping others find their happiness, and you will find yours as well.

(小野著. and 小野, 1951- author 2012)

如何獲得幸福?

這一題應該是前面六題的總結。獲得幸福的步驟就是要先認識自己，接受真實的自己，進而喜愛自己。然後就會知道自己要什麼? 為何而活? 進而找到自己的信仰，也找到自己靈魂的主宰。這時候的你，已經可以和這個世界愉快的相處，從大自然裡得到快樂和寧靜，和身邊遇到的任何人都能和平相處、相互尊重。最後當你學會了承擔世間的痛苦，幸福將隨時隨處俯拾皆是。

媽媽是個笑口常開的幸福之人。因為她覺得自己很平庸但很幸運，她總覺得別人都比她聰明，所似他發自內心的欣賞別人，讚美別人，也常給別人溫暖和方便。我幾乎沒聽過她怨天怨地怨別人，她也不會怨自己，所以她是一個完全能接受自己的人。

我的二姊最像媽媽，我問起她關於幸福的感覺，她燦爛的笑起來說:「我常常感到幸福。看到窗外綠意盎然，感到腸光曬在身上，有體力爬山，兒子弄一桌飯菜，替我鋪好被單，衣服洗好被曬起來，看一本好書，聽一場講道，親友們的問候和體貼，和家人聊天或回憶。」

幸福就是這樣隨手可得的。每個人每天每時每刻都有可能體驗到幸福，除非你是一個非常頑強又自以爲是的人，把幸福當成是不能回收的垃圾，隨手丟棄，讓垃圾筒裡堆滿了你丟棄的幸福，兀自嘆息。

讓自己快樂是智慧，讓別人快樂是慈悲。

Real happiness only comes as a side-effect of peace. Most of it is going to come from acceptance, not from changing your external environment. ↩
Dr. Paul Conti presented that the most salient 2 variables associated with mental health are agency and gratitude. ↩
Satisfaction = What you have - What you want. Lowering desires/expectations can increase satisfaction. ↩
How to Instantly Feel Better? ↩

Bryson, Alex, and George MacKerron. 2017. “Are You Happy While You Work?” The Economic Journal 127 (599): 106–25. https://doi.org/10.1111/ecoj.12269. ↩

Killingsworth, Matthew A., and Daniel T. Gilbert. 2010. “A Wandering Mind Is an Unhappy Mind.” Science 330 (6006): 932–932. https://doi.org/10.1126/science.1192439. ↩

小野著., and 小野, 1951- author. 2012. 有些事, 這些年我才懂: 小野的人生思考. Chu ban. 臺北市: 究竟出版社. ↩

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Innovation is about everyone agreeing with you later

Mon, 15 Jun 2026 00:00:00 GMT

“Good ideas are always crazy until they’re not.” — Larry Page

The Paradox of Innovation

“Do not fear to be eccentric in opinion, for every opinion now accepted was once eccentric.” — Bertrand Russell

“To be great is to be misunderstood.” — Ralph Waldo Emerson

Your success in life is proportional to your willingness to be misunderstood for long periods of time. Real innovation is about everyone agreeing with you… later. If everyone agrees with you, you’re not truly innovating — you’re conforming.

“Those who were seen dancing were thought to be insane by those who could not hear the music.” — Friedrich Nietzsche

Dance to your music. Let everyone join in later.

True innovation is generally met with misunderstanding and ridicule — not applause. This is not a bug; it’s a feature. If an idea is genuinely novel, by definition no existing framework can fully accommodate it. The resistance you feel is evidence of originality, not a signal to stop.

Innovation needs failures — they are the tuition you pay for learning what works.

The Innovator’s DNA

質疑
觀察
實驗
建立人脈
⭐️ 聯想 - 探索互不相干的新事物
1. Pierre Omidyar - eBay
  1. He failed to buy shares in a hot tech company’s IPO, fueling a desire to build fairer, more efficient markets
  2. His fiancée wanted a hard-to-find mint tin candy box
  3. Local classified ads were terrible at matching niche buyers with sellers
2. Steve Jobs - Apple
  1. Calligraphy (鑽研書法)
  2. Meditation in an Indian ashram (印度教僧院打坐)
  3. Mercedes-Benz craftsmanship (研究賓士汽車工藝)

The Long Nose of Innovation

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Learning is the single best investment that you can make for your time

Mon, 15 Jun 2026 00:00:00 GMT

“Learning never exhausts the mind.” — Leonardo da Vinci

Learning is a weightless treasure you can always carry easily.

Financial Compounding → Intellectual Compounding

Learn How To Learn

= Meta-Learning = 後設學習

Ultralearning by Scott Young

DiSSS

Deconstruction
- Breaking down a skill into several minimal learnable components
Selection
- Looking for 20% of components that gives 80% of the value
Sequence
- Deciding which order to practice in
Stakes
- Consequences you take on if you do not follow through

CaFE

Compression
Frequency
Encoding

Three Ways To Learn Something New

Reflect on what you have already tried.
Attempt something you have not tried.
Read about what someone else has tried.

Insight Learning vs Latent Learning

Three Levels of Learning

Variant 1

Level 1 is consumption. This is the shallowest of all.
Level 2 is application. This turns knowledge into experience.
Level 3 is teaching. This turns experience into wisdom.

Variant 2

知識
- 紙上談兵
知識＋體驗
- 讀萬卷書不如行萬里路
知識＋體驗＋自我成長
- 成為一個更好的人

Variant 3

Ashes
- Knowledge
Firewood
- Experience
Tinder
- Your sense of value, which triggers your behaviors

Human Sponges

學習有兩個面向

精通深度 (Depth of Mastery)
應用廣度 (Breadth of Application)

Learning by Doing

做中學，錯中學。

“Acquiring knowledge is easy, the hard part is knowing what to apply and when. That’s why all true learning is “on the job.” Life is lived in the arena.” — Naval Ravikant

One learns best through hands-on practice (through projects)
No one learns new things faster than someone who needs to apply the knowledge right now; so if you want to learn fast, commit to something ASAP that requires it.
專題式學習 Project-Based Learning (PBL)
Street Smart (街頭智慧，實務派，用以致學) > Book Smart (讀書智慧，理論派，學以致用)

Stick to the basics/fundamentals and big picture, then you can learn anything you want.

Don’t overlook the basics. Don’t ignore the foundation.
Learning is a condensing and incremental process.

Always starting from the most basic and simplest level, then adding more complexities gradually

Because it takes a lot more time going backward.
It’s very important to crawl before you can walk, and walk before your can run.

Learning and knowing are two completely different things!

如果要把一個知識點運用到生活當中，就要把它給記錄下來，然後不斷地練習和自我提醒，加強對那個知識點的印象，才能慢慢變成自己的東西。
融會貫通の記憶 = 連結 Association ¹＋意義 Meaning
Recognizing or being familiar with something is not the same as having agility/mastery/virtuosity of that thing.
Chunking — Break down complex/abstract ideas into tangible/digestible chunks, and link those chunks to vivid mental representations/images. By creating such visual associations, you’re not just memorizing - you’re understanding. Your mind is a storage system. Learn to catalog efficiently.
If you found yourself need to memorize something, it’s an indication that you don’t understand that stuff well enough.
- Don’t try to memorize/cram what you can look up.
- True learning is solid, deep understanding. Change is the end result of all true learning.

How to learn anything?

Deconstruct the skill—decide exactly what you want to be able to do when you’re done (i.e., with the end in mind), and then look into the skill and break it down into smaller pieces.
Learn enough to self-correct—learn just enough that you can actually practice and self-correct or self-edit as you practice. Use only 3-5 resources rather than something like 20 → It’s just a form of procrastination.
- The Learning Habit Loop
  1. Only read until you know what you need to do.
  2. Then, stop reading until what you know you need to do is done.
- “Do the best you can until you know better. Then when you know better, do better.” — Maya Angelou
Remove barriers to practice—remove the distractions that are keeping you from practicing.
Practice for at least 20 hours—by pre-committing to practicing whatever it is that you want to do for at least 20 hours, you will be able to overcome initial frustration barrier and stick with the practice long enough to actually reap the rewards.
The major barrier’s not intellectual, it’s emotional.

How to master any skill fast?

Stop studying: Most people get trapped in Tutorial Hell and have nothing to show for years of “learning.”
Start a project
Hit a roadblock
Research how to overcome it
Repeat until completed

Learning rate is key

How fast you learn (slope) is a lot more important than how much you know to begin with (starting). People emphasize too much how much they know and not how fast they’re learning.

Skill is the ability to do something. Talent is the rate at which you can acquire the ability to do something.

“Talent is a pursued interest. Anything that you’re willing to practice, you can do.” — Bob Ross

“The separation of talent and skill is one of the greatest misunderstood concepts for people who are trying to excel, who have dreams, who want to do things. Talent you have naturally. Skill is only developed by hours and hours and hours of beating on your craft.” — Will Smith

How To Learn Faster? Deliberate Practice

Embrace the challenge: The best learning outcome happens when it’s the hardest.

(Abdaal 2024)

“Next time you’re feeling like a task or project is particularly difficult, ask yourself, ‘What would it look like if I were really confident at this?’ Just by asking yourself the question, you’ll visualize yourself confidently approaching the task at hand. The switch has been flipped.” — Ali Abdaal, Feel-Good Productivity: How to Do More of What Matters to You

Studying should be difficult—if you’re not worrying that you won’t be able to understand something you’re learning, it isn’t hard enough. ²

學習需要經歷認知上的掙扎、擁抱過程中的痛苦。
Agitation (焦慮，躁動，緊張不安) is good, helping to release norepinephrine and adrenaline
When you tackle a chunk of work, push for a result that is beyond — but not too far beyond — what’s comfortable for your current skill level. Design this chunk to feature enough difficulty that you quickly get stuck. At this point, you should slow down, and advance deliberately, in a state of real mental strain. This stretch is important to: (a) extract the most out of your current abilities; and (b) ensure that your abilities continue to improve. Finding chunks that require stretch, but are not so hard that you get permanently blocked, is non-trivival (very important).
See also: Do hard things

The most effective way to use AI for learning is to transition from viewing it as an Oracle (a source of immediate answers) to a Socratic Tutor (a guide for intellectual struggle).

True learning requires “[[desirable difficulty]]”—the cognitive effort involved in retrieval and synthesis. When AI provides instant solutions, it creates an “illusion of competence,” where the learner mistakes shallow processing for deep understanding.

Prompting for a summary is consumption; prompting for a quiz is production.

“Although listening is often more fun, reading improves comprehension and recall. Whereas listening promotes intuitive thinking, reading activates more analytical processing. It’s true in English and Chinese—people display better logical reasoning when the same trivia questions, riddles, and puzzles are written rather than spoken. With print, you naturally slow down at the start of a paragraph to process the core idea and use paragraph breaks and headers to chunk information.” — Adam M. Grant, Hidden Potential: The Science of Achieving Greater Things

閱讀文字對於批判性思考和記憶更好，而聆聽則更適合沉浸式的體驗和情感的連結。因此，如果你想理解並記住資訊，最好用眼睛閱讀；另一方面，如果你想進入故事情節並與主角產生共鳴，可以用耳朵聆聽。

Methods & Tools

Principle: Instead of focusing solely on acquiring knowledge, prioritize strategies that help retain information and offset the natural tendencies of forgetting that occur with any new material we just learned.

The Feynman Technique
- Prioritizes simplicity to build depth of understanding
- Teaching is the most powerful form of learning
- Learn In Public
- “The Feynman Razor”
  - If someone uses a lot of complexity and jargon to explain something to you, they probably don’t understand it.
  - Use simple and elegant language.
刻意練習 (Deliberate Practice)
交錯練習 (Interleaving Practice / Interleaved Learning)

“I always work on different manuscripts at the same time. With this method, to work on different things simultaneously, I never encounter any blockages.” — Niklas Luhmann
- Mixing up different, unrelated topics or types of problems during a single study session helps the brain to seek/make necessary connections
- See also: The Zeigarnik Effect
主動回憶 (Active Recall) ³
- More effective than passive memorization
  1. Taking a topic you wish to learn
  2. Creating questions based on that topic
  3. Repeatedly (not just once, ideally 2-3 times) testing yourself on those questions
    - Interval Quizzes
- Active self-testing is far better than passive re-reading or re-exposure to the material. Test yourself ASAP with open-ended, short-answer, minimal-prompt questions after the FIRST exposure, to prevent forgetting and consolidate information.
  - When you take a test on the material you just learned, you potentially improve the amount of retention by about 50%.
  - Error-Based Learning: Make sure to compare your answer to the accurate answer, and focus on understanding why you got questions wrong, as this helps to identify knowledge gaps and makes the correct information more memorable.
  - View (self-)testing as a learning tool to build knowledge / enhance comprehension, not just to evaluate it.
Retrieval Practice
- Putting information into your brain = good for learning
- Retrieving information from your brain = better for learning
間隔重複 (Spaced Repetition) = The Leitner System
- Space out your learning
  - Spending 30 minutes a day, five days a week, is far more effective than cramming 2.5 hours into just one day, once a week.
  - Same hours; different outcomes.
三明治記憶法
- 「睡前 90 分鐘」+「起床後 90 分鐘」背書效果最佳 (Sleep on it.)
- 容易將「短期記憶」植入「長期記憶」
  - Neural Encoding: Locking information into the neural circuit
The Isolation Effect
- We learn better what stands out
- = The Von Restorff effect

Habits

Mental Framing
- Actively/Voluntarily engage your focus / draw your attention into whatever you are trying to learn
  - Tell yourself the material is important. Use a silent script in your head like “I get to learn this!”
- Attach learning to an aspirational goal that motivates you, e.g., how your learning will change/impact your life
  - Be specific about what success will look like and why that success is important.
⭐️ Take several brief breaks (with each 5-30 seconds) during study / in the act of consuming/absorbing material, and reflect on the material to reinforce memory
- Pro Tip: Pause longer after key points to allow the “Gap Effects” to happen
Avoid phone immediately after a study session to offset forgetting
A good night of restorative sleep BEFORE and AFTER ⁴ studying/learning is crucial for get the best out of your studying/learning efforts. ⁵ → “If you don’t snooze, you lose.” ⁶

The Hierarchy of Competence

Language Learning

School is nothing but the starting line of true education

圖像、故事、位置空間 (羅馬房間方位記憶法 = 宮殿記憶法) ↩
The Learning Pit ↩
vs Passive Recognition/Review ↩
Especially the first night after learning something important to you, in order to maximize your chances of retaining the information. Without getting enough hours of quality sleep, you lose much of the chance to consolidate (“save”) the new information in your memory. ↩
After a good night’s sleep, you’re 20-30% better in terms of skilled performance than where you were at the end of the practice session the day before. ↩
Neuroplasticity is TRIGGERED by deep focus, but neuroplasticity OCCURS during deep rest and sleep. ↩

Abdaal, Ali. 2024. Feel-Good Productivity: How To Do More Of What Matters To You. Celadon Books. ↩

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Startups

Mon, 15 Jun 2026 00:00:00 GMT

First step: attract great people
- “Great things in business are never done by one person, they’re done by a team of people.” - Steve Jobs
- A players hire A players, and B players hire C players.” — Steve Jobs*
- Do not hire before the system/playbook is created, in the hope that this hire will drive revenue
  - “~~That hire is necessary because we want to create a new thing.~~”
  - 別為了拓展事業雇人，而是雇人幫你買回時間。
  - Drive the revenue first, then hire for the service/demand you’ve already created
  - The mistake was thinking that there is a linear correlation between a new employee doing a thing that theoretically should contribute to revenue and the real world of that thing, the communication and managerial overheads associated with having an extra person on the team, even if they think is contributing to revenues, the whole system ended up slowing down.
- Do not think too much when hiring the first person, because the first person you hire is such a massive leverage.
- Daniel Priestley: 12-person team is the sweet spot
  - As soon as you add a 13th person to the team, suddenly everything breaks, because 12 people can fit around the same table, and 12 people can all basically be managed by the same general manager
  - As soon as you get to 13, now all of a sudden you need to split up into different teams. You need managers to manage those teams. This causes communication overhead.
  - Desert Territory: your company is too big to be small and too small to be big in between 12 people and 40 people
- Smaller teams are better
  - Faster decisions, fewer meetings, more fun
  - No need to chop up work for political reasons
  - No room for mediocre people (can pay more, too!)
  - Large-scale engineering projects are more soluble in IQ than they appear
  - Brooks’s law: adding manpower to a late software project makes it later
Many tech companies are 2-10x overstaffed
- Criteria for hiring someone: energy > expertise > money (salary)
  - Hard skills get you hired. Soft skills get you promoted.
- A much better way to get really effective people
  - ❌ Hire based on experience
  - ✅ Hire based on aptitude
    - They may never have done it before and have no experience in this area, but are they a smart person who can figure things out? Are they a quick learner and persistent improver?
    - Look for curiosity and lack of ego as a proxy, because the combination of these attributes helps people learn faster.
- If you hire people just because they can do the job, they will work for money/paycheck. But if you hire people who believe what you believe, they will work for blood, sweat, and tears
- “Is this person a force of nature?” is a good heuristic for finding people who are likely to accomplish great things.
- Great people are never on the market because bad people—the seriously unqualified—are on the market quite a lot
- Instead of thinking as recruiting as a “gather resumes, filter resumes” procedure, you’re going to have to think of it as a “track down the winners and make them talk to you” procedure
  - Meet a lot of people, and keep track of who goes on to impress you and who doesn’t.
- Hiring slower, but better, is more advantageous than hiring quickly and compromising the quality of your employees. Remember, a business is not a family; it’s more like a professional sports franchise.
- A Chief of Staff is the most important hire you’ll make as a founder. They’ll handle operations, communication, and special projects. This allows you to focus on what you do best: building the future.
- Don’t just hire people who are good at the same things you are. Hire complementary team members.
Find a co-founder with complementary skills, but the same moral compass as you
- How to choose the right business partner?
  - People I grew up with
  - People I find fascinating on the internet
  - Nothing in between!
- 絕對不要和朋友一起創業
  - Friends from business, not business from friends.
  - “A friendship founded on business is better than a business founded on friendship.” — John D. Rockefeller
As a startup founder, you are building businesses for:
1. your customers
2. potential investors
3. ⭐️ potential acquirers
Hiring smart people, trusting them, and getting out of the way. Setting a specific vision so we’re all aligned, allowing a level of independence of operation so people can be making decisions quickly on their own.
No hierarchy. No clique culture.
Onboarding is key. Most companies think that onboarding is showing someone where the bathroom is, and where the code repos are.
- Assign a mentor that progressively helps less and less depending on the need. That person can be any level, but is more of a resource of who to ask for anything and everything because people forget, or new things come up and are afraid to ask.
The Four-Eyes Principle (The Two-Person Rule) for quality control: a certain activity, i.e., a decision, transaction, etc., must be approved by at least two people.
You need 2 types of people to keep early-stage startups from stagnating:
- Someone who’ll shamelessly sell the product before it’s fully ready to be sold
- Someone who’s embarrassed by this and will push to improve the product faster
Sam Altman
- It’s often easier to succeed with a hard startup than an easy one.
- An easy startup is a headwind; a hard startup is a tailwind.
Minimize synchronous communications (e.g., in-person talks, meetings). Maximize asynchronous communications (e.g., Slack messages).
- Group DM / Channel Messages > Direct DM
  1. Better transparency (everyone is on the same page)
  2. Avoid repetitive information
The quality of your business is directly proportional to the quality of the people you hire which is directly proportional to your character and your ability to cast a clear vision and how they fit in it (not how they help you accomplish yours)
- Taleb’s Surgeon - If presented with two equal candidates for a role, pick the one with the least amount of charisma. The uncharismatic one has got there despite their lack of charisma. The charismatic one has got there with the aid of their charisma.
Run the company by ideas, not by hierarchy
2 main focuses every single day
- Build the product
  
  “Just build something that you’d want to use today, not something you think people would use somehow.” — Paul Graham
- Talk to the user (user onboarding) → C2B (Consumer-to-Business), H2H (Human-to-Human), “消費者信用紀錄”
  - 零售 (Retail)：B2C
  - 批發 (Wholesale)：B2B
We need teams of missionaries, not teams of mercenaries
Every business should have a visionary (dreamer) and an integrator (doer).
- The visionary is the idea generator
- The integrator makes things happen
Default operations in the company
- 4-day workweek (instead of 5)
  - 20% 自由時間 — 每星期五可以做自己想做的 Project
- 7-hour workday (instead of 8)
The Peter Principle
The Bike Shed Effect (The Law of Triviality)
The Locksmith Paradox
“It’s a marathon, not a sprint.”
- The goal is to create and maintain MOMENTUM, not burn ourselves out on SPEED.
10 Facts
- People don’t leave companies, they leave bad managers.
  
  “Train people well enough so they can leave, treat them well enough so they don’t want to.” — Richard Branson
- Pay people what they’re worth, not what you can get away with.
- Skip the “We’re a family BS”. Be authentic. You’re a team.
- Tolerating bad behavior is like cancer for company culture.
- Do what you say and role model the behaviors you want to see.
- Infallible leaders make their team more likely to fail, so admit your mistakes.
- Help your people to become their best selves, or someone else will.
- Create a culture of feedback, or you’ll build a house of cards.
- You have 2 ears and 1 mouth for a reason. Listen more than you speak.
- When something isn’t going to plan, remember to look into the mirror.
Maker’s Time vs Manager’s Time
- Managers operate with a day blocked into one hour chunks. They change what they are doing each hour in order to operate and get through their appointments and to do lists.
- Makers operate in fluid, long blocks of at least a half day. They focus on a single project for extended periods.
- Each schedule works fine on its own, but when they collide and come into tension, problems arise in organizations. The manager who forces the maker into various meetings is doing a disservice to the organization. The manager who learns to let the makers make in their preferred cadence will always win.
- 「多造鐘，少報時」
Key element of a successful company’s core values/culture
- Open communication = transparency = honesty
- Supportiveness = collaborative teamwork
- Lean management (base on high-trust base)
- Fun environment
Cultivate an environment of respectful disagreement. Encourage candor. One of the worst things that can happen to a team is for people to feel uncomfortable discussing problems and expressing their honest opinions. Build a culture of candor so that people know it’s the norm to tell the truth, even when it’s difficult or awkward.
公司的 Mission 由三個部分組成：
- 畫像（Vision）
- 投入（Implementation）
- 量尺（Measurement）
Feedback

Core Idea
Positive / Success / Appreciation	Rose	What went well?	I liked	Continue	Glad
Negative / Challenge / Pain Point	Thorn	What didn’t go well?	I wish	Stop	Mad
Opportunity / Potential / Future Action	Bud	What else?	What if	Start	Sad (loosely → unmet needs / improvement areas)

Meetings

No-Gos
- Back-to-back meetings
- Pointless meetings → “Meetings to meet”
  - Regular/recurring status update / job report meetings
  - Group brainstorming
    - Workers do their best creative work alone. But that doesn’t mean colleagues shouldn’t work together. Rather, they would benefit more from comparing individual notes after extensive, independent thinking. → promotes deeper discussions during the meeting
- Meetings without a clear G.A.P.
  - Goals
  - Agenda
  - Pre-meeting preparation
- No simple meetings such as answering questions, status checks, or conveying information in the morning, allowing the team to work, uninterrupted, on the most important things
  - Schedule them at 3 (2–4) PM in the afternoon instead
  - Schedule difficult meetings that require important decisions in the morning
- I find most meetings are best scheduled for 15–20 minutes, or 2 hours. The default of 1 hour is usually wrong, and leads to a lot of wasted time.
Gos
- Shorten meeting length
  - 30 → 25, 60 → 50
    - The tighter window makes participants more efficient -> avoids “how about the weather” small/idle talk / low-value chitchat that most meetings open with and gives you a 5-minute break to reset in between meetings.
- Adding a short 15-minute buffer between meetings to avoid wasting time.
- 會議人數應隨時間逐漸遞減
- Scheduling meetings at the beginning or end of the day rather than in the middle.
- Schedule “office hours” for your team. Carve out “focus time” for your team.
- During meetings, always take notes. And action points. Make meetings as short as possible and have an agenda in mind!
- Whoever is latest to the meeting pays for the coffee, food, drinks.
- Walking ¹/Standing Meetings instead of Sitting Meetings
- Long-term future envision/planning meetings
- Schedule all meetings and calls in one day. Group related meetings together on specific days or in designated time blocks.
- Asynchronous meeting with pre-recorded video using tools like Loom
- Friday Forum: celebrate wins of the week
- Schedule only the following two, non-negotiable, mandatory team gatherings EVERY WEEK
  - Iteration Planning Meeting (IPM), Monday 9:00–0:00
  - Weekly Retrospective, Friday 16:00–17:00
- CEO 信箱 (private one-on-one)
- Visual Meetings
- Ensure that all meetings are highly targeted. Broad meeting mandates with scattered agendas should be avoided if possible. Clear, narrow purpose and action items are a must.
- Ensure that meeting attendees are specifically chosen for the purpose of the meeting. They should have high credibility to weigh in on the task at hand. Consider rotating through attendees if a meeting has multiple agenda topics.
- Steal the Amazon playbook and require a pre-read memo before a meeting to push information gathering and discussion into the preparation.
  - Have everyone read and take notes for 30min silence in advance without using their private time and then discuss together. Meeting turns to a open minded workshop.
  - Study and read memos instead of listening to ppts
- Meetings are still the best way to accomplish certain things: Social bonding, deep discussions where ideas rapidly ricochet off each other, decisions where it’s important to “look in everyone’s eyes” to get the final agreement, and more.
- How to handle hybrid meetings with on-site and remote participants?
  - Instead of expecting remote participants to speak as on-site participants do, encourage them to stay muted and leave/type text messages by using the chat function, to share their responses, answer questions, and contribute to discussions.
  - This approach mitigates potential internet/audio synchronization issues and delays caused by participants needing to unmute themselves, avoid disrupting the flow of the meeting.

“management by sight” → ineffective
“management by objective” → effective

Invest Round In Startups

Capital is not a solution to problems. Capital is a means of scaling solutions.

Venture Round
Rolling Fund
Fundraising
種子輪 > 天使輪 > A 輪 > B 輪 > C 輪
Different types of investors
- Angel
- Incubator
- Accelerator
- Venture Capital = VC (風險投資/創業投資/創投)
- Private Equity = PE (私募股權基金)
Early Investors: 3Fs (Friends, Family, Fools)

Stripe Atlas | Incorporate your start-up in Delaware: C corp or LLC

面對面 → 肩並肩 ↩

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The Medici Effect

Mon, 15 Jun 2026 00:00:00 GMT

Increased creativity and innovation occurs through diversity and intersectionality

Breakthrough ideas are most often born at the intersection of disciplines & cultures / when we bring concepts from one field into a new, unfamiliar territory.

Many world-changing insights come from people with little or no related experience:

Charles Darwin was a geologist when he proposed the theory of evolution.
It was an astronomer who finally explained what happened to the dinosaurs.

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What success means to me

Mon, 15 Jun 2026 00:00:00 GMT

“The road to success is always under construction.” — Steve Harvey

“Success is peace of mind, which is a direct result of self-satisfaction in knowing you made the effort to become the best of which you are capable. And you’re the only one that will know that.” — John Wooden

“Success is not how high you have climbed, but how you make a positive difference to the world.” — Roy T. Bennett

“Success is the product of daily habits—not once-in-a-lifetime transformations.” — James Clear

“Success is going from failure to failure without losing your enthusiasm.” — Winston Churchill

“Success is like reaching an important birthday and finding you’re exactly the same.” — Audrey Hepburn

“To laugh often and much: To win the respect of intelligent people and the affection of children, to earn the appreciation of honest critics and endure the betrayal of false friends; to appreciate beauty, to find the best in others, to leave the world a bit better whether by a healthy child, a garden patch, or a redeemed social condition; to know even one life has breathed easier because you lived. This is to have succeeded.” — Ralph Waldo Emerson

“To live content with small means. To seek elegance rather than luxury, and refinement rather than fashion. To be worthy not respectable, and wealthy not rich. To study hard, think quietly, talk gently, act frankly, to listen to stars, birds, babes, and sages with open heart, to bear all cheerfully, do all bravely, await occasions, hurry never. In a word, to let the spiritual, unbidden and unconscious, grow up through the common. This is to be my symphony.” — William Ellery Channing

“Success is having everything you need and doing everything you want. It is not doing everything you need to have everything you want.” — Jacob Lund Fisker

“Extreme success is not going to make you happy. In fact, success amplifies who you already are and how you already feel.” — Mark Manson

“Success in life is not for those who run fast, but for those who keep running and always on the move.” — Bangambiki Habyarimana, Pearls Of Eternity

“Success is being excited to go to work and being excited to come home.” — Will Ahmed

“He has achieved success who has worked well, laughed often, and loved much.” — Elbert Hubbard

“Real success is success with self. It’s not in having things, but in having mastery, having victory over self.” — Anwar Sadat

“The ultimate success metric is whether you get what you want out of life. But that’s harder than it sounds because it’s easy to try to copy someone who wants something you don’t.” — Morgan Housel

“Redefine success. The most meaningful form of performance is progress. The ultimate mark of potential is not the height of the peak you’ve reached, but the distance you’ve traveled—and helped others travel.” — Adam M. Grant, Hidden Potential: The Science of Achieving Greater Things

“Success isn’t about how your life looks to others. It’s about how it feels to you.” — Michelle Obama

“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.” — Vince Lombardi

“Success is doing what you want to do, when you want, where you want, with whom you want, as much as you want.” — Tony Robbins

“The Inner Ring” by C.S. Lewis ¹

As long as you are governed by that desire you will never get what you want. You are trying to peel an onion; if you succeed there will be nothing left. Until you conquer the fear of being an outsider, an outsider you will remain.” ²

(小野著. and 小野, 1951- author 2012)

我曾經有過許許多多的夢想，但是我更想要成功，我常在夢想和現實中擺盪著。在一次又一次的失敗後，我告訴自己不要為世俗定義的「成功」而活，要爲自己真正相信的眞理而活。不要只想當個出鋒頭的英雄，要學習當個配角，一個傾聽者，積極追隨許多前行者完成夢想，也積極幫助需要幫助的年輕人實現理想。我的故事將從我的失敗經驗開始。當我能完全臣服於自己的失敗，洞穿了自己的脆弱和不足之後，反而成為一個完整可愛的平凡普通人。這是這些年我越來越清楚的事情。

#NEWSLETTER

The most important thing in life is not having what you want, but knowing what you want—figuring it out is everything!

“The only true test of intelligence is if you get what you want out of life.” — Naval Ravikant

知行合一

想：知道自己想要/不想要什麼、定義自己的平衡/甜蜜點 ³ ⁴
做：有能力真正地得到/避免自己想要/不想要の東西、想辦法站在上面，死都不要下來

Significance > Success

We are all chasing success at some level. We all want to be good at what we do. We want to be well regarded by our peers. However, how you do this is really important. Success often happens in a vacuum. We are so dead set on the outcome. Yet, being successful in this world isn’t all it’s cracked up to be. Rather we should aim to be significant, which means accomplishing things together. We want to make an impact on the people around us and bring people along with us. Success is meaningless unless we are being significant.

Life is a game of awareness and action: Awareness to understand something’s importance and action to execute on that importance.

“I think in terms of the day’s resolutions, not the years’.” — Henry Moore

Define you VALUES (& ditch unrealistic big goals)
Focus on today’s ACTIONS (instead of a 5, 10, 15-year plan) that will compound positively towards the future you desire.

You won’t change your life in a day, but if you change your days, you’ll eventually change your life. You don’t plan your future. You plan your actions today, and those actions create your future. Planning your future can quickly spiral into procrastination in disguise. Focus on the actions in the present and let the future take care of itself.

The Trap of Success: Success leads to freedom.

EIOFS = Early Indicator of Future Success

“Don’t worry about future success. Worry about early indicators of future success.” — Jensen Huang

當只有自己一個人的時候，對自己的看法

What do you think of yourself when you are by yourself?

The true rich men count memories, not money.
The true rich men invest in time, not things.
The true rich men give more than they take.
The true rich men sleep peacefully, not luxuriously.
The true rich men have nothing to prove.
The true rich men are rich in patience, not possessions.
The true rich men grow wealth that can’t be stolen.
The true rich men live simply so others may simply live.
The true rich men die empty, not full.
The true rich men have gratitude as their currency.
The true rich men surround themselves with people they love, not things they own.
The true rich men make peace with less.

If you love what you’re doing, then you’ve already succeeded.

is the exclusive group/circle to which people are drown to and want to belong throughout their lives. ↩
If you define success on the basis of comparison to others, you will never feel successful. The only way to feel successful is to create your own definition of success, rather than consenting to one that was handed to you. ↩
The most important thing in life is not having what you want, but knowing what you want—figuring it out is everything! ↩
If you don’t know what you want, how are you going to know when you get it? ↩

小野著., and 小野, 1951- author. 2012. 有些事, 這些年我才懂: 小野的人生思考. Chu ban. 臺北市: 究竟出版社. ↩

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Walk

Sat, 13 Jun 2026 00:00:00 GMT

“A walk in nature walks the soul back home.” — Mary Davis

“Above all, do not lose your desire to walk. Everyday, I walk myself into a state of well-being & walk away from every illness. I have walked myself into my best thoughts, and I know of no thought so burdensome that one cannot walk away from it.” — Søren Kierkegaard

“I can only meditate when I am walking. When I stop, I cease to think; my mind works only with my legs.” — Jean-Jacques Rousseau

散步促進我的思想。唯有身體不停行走，腦筋才會甦醒運轉。

Solvitur Ambulando: It Is Solved By Walking

Forward Ambulation is another word to move forward - like taking a walk, biking or running!

Incidental Exercise is the physical activity required to engage in normal daily activities over the course of our day.

You’ll never regret taking a walk outside.

Motion is lotion.
Move to move the mind.

Goal: 8000–10000 steps per day

10 minutes of walking is around 1,000 steps

康德（Immanuel Kant）每天在固定時間散步，準時到鄰居可以用他出門的時刻校對時鐘。他一生幾乎沒有離開過故鄉柯尼斯堡（Königsberg），生活環境單純而規律。堪稱自律的典範。

Benefits

generates optic flow
lowers activity in the amygdala, thereby reducing levels of stress and anxiety
leads to focused alertness
opens up the free flow of creative ideas — a thought process called Divergent Thinking

How To Get More Daily Walking Steps In?

Walk for transportation
- If you take a bus or train as part of your commute, getting off a stop or two earlier
Try parking further
Use stairs instead of elevators
Take a 5-10 min post-meal walk
Get a walking pad for a treadmill-desk setup

Tips

Walk alone or with someone else (pair walking). You can enjoy health benefits, plus enjoy your surroundings or enjoy a good conversation.
Frequent, multiple, and brief walking breaks throughout the day are more effective at improving well-being than a single, longish walk — especially if you’re busy or get fatigued easily.
- Devote five minutes every hour to physical activity, whether you walk up and down a staircase, along a corridor or just pace around your office. (Bergouignan et al. 2016)
Walk in nature (Park Walk) > Walk in urban (Street Walk) (Sellers et al. 2012) (Bratman et al. 2015)
- Walking in nature significantly reduced rumination (the act of dwelling on negative thoughts, replaying mistakes, or worrying about the future) and activity in the corresponding part of the brain, while those assigned to urban walks experienced no notable impact, highlighting the enhanced mental health benefits of natural environments.
Break Walks
Active Walks: I will often spend my active walks listening to an audiobook or podcast, or thinking about something specific that I want to work through (a problem, writing idea, etc.).
Passive “Tech-Free” Walks
- Passive walks are “atelic” ¹ activities (meaning they are done with no goal in mind). These walks are 30-60 minutes and are done at a slow, leisurely pace with no technology. Leave your phone at home. Let your mind wander. Allow your ideas to mingle. I’d suggest bringing a little pocket notebook to log anything interesting that comes into your head (it will happen!).
- Raw dog your walks. When you go out for a walk, leave your phone behind—no calls, no music, no podcasts. Just you and your thoughts. It’s one of the best things you can do for your brain and mind, and I promise you’ll feel the difference.
- Go on a walk without phone.
Nordic Walking
Walking Meditation
Rucking: walking with weight on your back
- GORUCK

走路姿勢

深吸氣 → 挺胸 → 收小腹：啟動核心，避免塌腰或聳肩。
手肘快速擺動：擺臂能提高心率、增加全身能量消耗。
最大步幅前進：
- 「最大步幅」指的是在不失去穩定性的前提下你能跨出的最大步伐。
- 步幅變大會自然帶動臀大肌、腿後肌（腿後腱）更強力啟動，有助提升下半身線條。

What Happened When One Runner Tried a 1-Month Walking Challenge

Non-Exercise Activity Thermogenesis

「有界」(bounded, telic) 和「無界」(unbounded, atelic) ↩

Bergouignan, Audrey, Kristina T. Legget, Nathan De Jong, Elizabeth Kealey, Janet Nikolovski, Jack L. Groppel, Chris Jordan, Raphaela O’Day, James O. Hill, and Daniel H. Bessesen. 2016. “Effect of Frequent Interruptions of Prolonged Sitting on Self-Perceived Levels of Energy, Mood, Food Cravings and Cognitive Function.” International Journal of Behavioral Nutrition and Physical Activity 13 (1): 113. https://doi.org/10.1186/s12966-016-0437-z. ↩

Bratman, Gregory N., J. Paul Hamilton, Kevin S. Hahn, Gretchen C. Daily, and James J. Gross. 2015. “Nature Experience Reduces Rumination and Subgenual Prefrontal Cortex Activation.” Proceedings of the National Academy of Sciences 112 (28): 8567–72. https://doi.org/10.1073/pnas.1510459112. ↩

Sellers, C.E., P.M. Grant, C.G. Ryan, C. O’Kane, K. Raw, and D. Conn. 2012. “Take a Walk in the Park? A Cross-over Pilot Trial Comparing Brisk Walking in Two Different Environments: Park and Urban.” Preventive Medicine 55 (5): 438–43. https://doi.org/10.1016/j.ypmed.2012.09.005. ↩

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You can’t beat someone who genuinely enjoys the work itself

Sat, 13 Jun 2026 00:00:00 GMT

“Play is our first energizer. Life is stressful. Play makes it fun. If we can integrate the spirit of play into our lives, we’ll feel better — and do more too.” — Ali Abdaal, Feel-Good Productivity: How to Do More of What Matters to You

樂在其中/走火入魔的人 > 認真勤奮努力的人

Joy = Ultimate Competitive Advantage

We perform our best when we are having fun and feeling good about ourselves.

It’s hard to compete with someone who is just there to have fun.

It’s almost impossible to beat someone who genuinely enjoys the work itself.

Never try to compete against someone who is obsessed (like Kobe Bryant)

And when you find that thing—that game you genuinely enjoy—good luck to anyone trying to compete with you.

Not caring lets us perform better

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How to use AI effectively

Fri, 12 Jun 2026 00:00:00 GMT

The dumbest person you know is currently being told “You’re absolutely right!” by ChatGPT.

AI 是想法的「放大器/加速器」，而不是想法的「產生器」。¹

「0 到 1」的突破仰賴人類的創造力，而 AI 工具則擅長將「1 到 100」的流程高效擴展。

The intended roles AI should play: Treat it as a collaborative partner—an assistant, co-worker, helper, coach, or adviser—not a contractor to whom you completely delegate your tasks and offload your responsibilities. Remember: What you outsource will atrophy.

The proper use of AI tools is to treat them like an intern or new grad hire. You can give them the work that none of the mid-tier or senior people want to do, thereby speeding up the team. But you will have to review their work thoroughly because there is a good chance they have no idea what they are actually doing. If you give them mission-critical work that demands accuracy or just let them have free rein without keeping an eye on them, it’s likely you are going to regret it.

The Bicycle of the Mind

AI is not just a tool, but an extension of our will, allowing us to accomplish feats that were once thought impossible.

“We humans are tool builders. […] And so for me, a computer has always been a bicycle of the mind. Something that takes us far beyond our inherent abilities.” — Steve Jobs

人類的價值：定義問題＋用全域視野調度 AI 工具

I think before I prompt. I clarify the problem, my perspective, and what I actually believe before asking a machine to weigh in.
I write before I refine. I force myself to produce a bad first draft before touching any tools.
I decide before I optimize. I form an initial core judgement by myself, then use tools to pressure-test or improve it.

Prompt Engineering (提示詞工程) ➞ Context Engineering (脈絡工程) ➞ Harness Engineering (駕馭工程)

Remember to be kind to AI. Saying “please” can actually improve accuracy by signaling to the model that you’re issuing a command rather than asking a question, which helps narrow the search space.

A/B Testing

Develop an experimental mindset when using AI—treating it as a partner to learn from through trial and error.

Basic Invitation Structure: “Act as a [ROLE] perform [TASK] in [FORMAT]”

The best way to create prompts is to ask the AI agent to create them for you.

ChatGPT Prompt Engineering for Developers - DeepLearning.AI by Andrew Ng

Start general, then get specific.

Generate a Calculator class.
Add methods for addition, subtraction, multiplication, division, and factorial.
Don’t use any external libraries and don’t use recursion.

Break down complex tasks into simpler tasks. For example, instead of asking AI to generate a meal planner app, break it down into smaller tasks:
- Generate a function that takes a list of ingredients and returns a list of recipes.
- Generate a function that takes a list of recipes and returns a shopping list.
- Generate a function that takes a list of recipes and returns a meal plan for the week.
Iterate on your prompts. Provide follow-up prompts to refine or modify the response. For example:
- “Write a function to calculate the factorial of a number.”
- “Don’t use recursion and optimize by using caching.”
- “Use meaningful variable names.”

Give examples of what you want.

Generate a function that takes a string and returns the number of vowels in it.
Example:
findVowels("hello") returns 2
findVowels("sky") returns 0

For software development

AI tools are a force multiplier. Not for code generation ², but for the hardest part of software development: learning new things, and applying them appropriately. Don’t use it solely to gather information. Treat it as a personalized learning companion/tutorial to explore ideas and deepen your understanding of key concepts. ³ Be sure to take notes along the way.

Never consume “LLM copy-pasta” without scrutiny. ⁴ Always validate the information and think critically using your own understanding.

In my opinion, the biggest issue is the complete lack of problem-solving and debugging skills. The second is an over-reliance—you can’t do anything without it guiding you step by step.

A good LLM serves as a great groove-greaser / a productivity catalyst—helping you dive into focused work (e.g., boilerplates) or more informed research faster. It’s invaluable for filling in the gaps. ⁵ For example, onboarding faster into unfamiliar codebases—ask AI to explain, summarize, or navigate the code.

AI tools are ironically way more useful for experienced devs than novices.

Bad programmer + AI = Lots of bad code
Medium programmer + AI = Lots of medium code
Great programmer + AI = Lots of great code

Low-skill developers can produce bad code much faster, while high-skill developers can produce good code even faster.

Best practices for using AI in VS Code

Write natural language comments before coding:
```
# Function to fetch user data from an API and return JSON response
```
- Helps in generating more relevant code
- Works well for boilerplate and repetitive tasks
Use Copilot as an assistant, not a replacement :
- Still apply your own coding knowledge
- Use Copilot to explore alternative solutions
- Never blindly accept Copilot’s suggestions—review for:
  - Correctness (logic, syntax, and expected output)
  - Security risks (avoiding hardcoded secrets or unsafe patterns)
  - Performance considerations
Keep chat history relevant. Provide the right context.
- Reference files, folders, or symbols in your prompt by using #<file name>, #<folder name>, or #<symbol>.
- Drag and drop files, folders, or editor tabs onto the chat prompt.
- Add problems, test failures, or terminal output to your prompt.
- Add images or screenshots to your prompt.

▍Getting Started with AI: Good Enough Prompting

修潤，而非生成。 ↩
Why? They often hallucinate confidently.（一本正經地胡說八道/講幹話、似是而非、包裝得煞有其事） ↩
Surface knowledge is easy. Real knowledge still has to be earned. ↩
Even when you copy code from elsewhere, you should always type it out manually. Why? It helps reinforce the syntax and structure in your mind. By physically typing the code, you engage more actively with it, which can lead to better understanding and retention. ↩
Most of a software engineer’s work doesn’t involve writing everything from scratch, but rather adapting new requirements into layers of code shaped by generations of other engineers. In these situations, what’s truly needed is patience—and a deep understanding of how others have built and thought through the system. ↩

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Fluid Intelligence vs Crystallized Intelligence

Thu, 11 Jun 2026 00:00:00 GMT

In his book Abilities: Their Structure, Growth, and Action, psychologist Raymond Cattell first proposed the distinction between fluid and crystallized intelligence. This framework later evolved into the Cattell—Horn—Carroll (CHC) theory.

Intelligence is not a monolithic trait but a collection of distinct but interrelated abilities that follow different developmental trajectories across the lifespan.

年輕時依賴流體智力，隨著年齡增長，晶體智力逐漸發揮。

流體智力 (Fluid Intelligence, G_f)

流體智力指邏輯推理、靈活思考以及解決新問題的能力，通常在成年早期達到高峰，30 至 40 歲後開始下滑。
It is characterized by the ability to think creatively and abstractly, learn new concepts, draw flexible connections, and reason across different domains.
Fluid Intelligence represents the intelligence of youth. It peaks during the early stages of one’s career—generally in the 20s and 30s—and begins to decline thereafter. Many groundbreaking innovations stem from Fluid Intelligence, which explains why a significant proportion of such achievements come from individuals in the early stages of their careers.

晶體智力 (Crystallized Intelligence, G_c)

晶體智力指運用累積知識、經驗、技能與洞見的能力。隨著年齡增長，晶體智力在 40 至 60 歲期間持續提升，直到晚年才逐漸下降。這也是為什麼許多年長者彷彿成為智慧的寶庫。
It is characterized by the ability to leverage accumulated knowledge, experience, skills, and insights.
Crystallized Intelligence represents the intelligence of experience. It begins to rise as Fluid Intelligence declines, with the compounding accumulation of knowledge accelerating during later career years.

Examples

Domain	Fluid Intelligence (G_f)	Crystallized Intelligence (G_c)
Mathematics	Proving novel theorems	Applying established formulas and heuristics
Medicine	Diagnosing a rare or atypical case	Recalling treatment protocols from years of practice
Chess	Spotting a novel tactical combination	Recognizing familiar positional patterns
Software	Designing a new architecture	Debugging based on past experience with similar bugs
Writing	Generating original metaphors	Command of vocabulary, grammar, and literary forms

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From Binary Thinking to Full-Spectrum Thinking

Thu, 11 Jun 2026 00:00:00 GMT

“Categories move us toward certainty, but away from clarity.” — Bob Johansen

Binary Thinking = All-or-Nothing Thinking (全有或全無) = 非 0 即 1

從二極體到光譜 — 擺脫二元論的思維

二極體的特性是只有兩極，就像世間事物常被簡化為對與錯、黑與白、是與非。然而，世界並不是如此非黑即白地簡單。如果可以那倒輕鬆了些。

但事實上，世事更像一條光譜。

正如股癌在《灰階思考》中所提到的: 「零到一之間，有無限個數字；黑與白之間，也有無限個灰階。」

這種思考方式提醒我們，絕大多數問題其實存在更多層次與可能性，值得我們跳脫二元框架，以更開放的視角探索世界的多樣性與複雜性。

“There are no differences but differences of degree between different degrees of difference and no difference.” — William James

He’s highlighting that all distinctions we make are relative and lie on a spectrum. There’s rarely a true binary (either/or); most things are more or less, not/not-at-all, slightly/somewhat/extremely different rather than entirely different.
This idea aligns with James’ pragmatism, where the value or truth of a concept comes from its practical effect, and where sharp boundaries are often illusions created by language or perception.
In short, William James is pointing out that apparent differences (even between difference and no difference) are usually quantitative, not qualitative—and our perception of sharp boundaries is often an illusion.

How to Avoid Binary Thinking and Think More Clearly - LifeHack

Duality & Polarity

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99% of effort is wasted

Wed, 10 Jun 2026 00:00:00 GMT

(Jorgenson and Ravikant 2021)

“I do believe that 99% of effort in life is ‘wasted’. If you look back at all the term papers you wrote, all the classes you took, all the people you dated, and all the things you stressed about. 99% of them didn’t matter; they were inconsequential; and there were a few 1% decisions that did matter.”

“I think most people are working too hard. I think most people are just basically spinning wheels. The older you get, the better you get at just declining work that you know is useless. I have this theory that 99% of work that you do is useless. You still have to do it because it’s iterating your way to the 1% that is useful. But, in an ideal world, if you are omniscient, you would just cut to the 1%.”

“You should be very thoughtful and realize in most things (relationships, work, even in learning) what you’re trying to do is find the thing you can go all-in on to earn compound interest. When you’re dating, the instant you know this relationship is not going to be the one that leads to marriage, you should probably move on. When you’re studying something, like a geography or history class, and you realize you are never going to use the information, drop the class. It’s a waste of time. It’s a waste of your brain energy. I’m not saying don’t do the 99 percent, because it’s very hard to identify what the 1 percent is. What I’m saying is: when you find the 1 percent of your discipline which will not be wasted; which you’ll be able to invest in for the rest of your life and has meaning to you, go all-in and forget about the rest.”

Eat the biggest frog first thing in the morning

Jorgenson, Eric, and Naval Ravikant. 2021. The Almanack of Naval Ravikant: A Guide to Wealth and Happiness. Place of publication not identified: Magrathea Publishing. ↩

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A friend to all is a friend to none

Wed, 10 Jun 2026 00:00:00 GMT

“When the character of a man is not clear to you, look at his friends.” — Japanese proverb

“A true friend never gets in your way unless you happen to be going down.” — Arnold H. Glasow

“The friend is the man who knows all about you, and still likes you.” — Elbert Hubbard

“Many people will walk in and out of your life, but only true friends will leave footprints in your heart.” — Eleanor Roosevelt

“Be courteous to all, but intimate with few, and let those few be well tried before you give them your confidence.” — George Washington

Fremde sind Freunde, die man nur noch nicht kennengelernt hat.

陌生人只是那些我們還沒來得及認識的朋友。

Half of friendship is just teaching the other person who the real you is so they can remind you when you’re confused.

Tell old stories to new friends. Tell new stories to old friends.

It’s nearly impossible for the quality of your life to be higher than the quality of your friends.

The real gauge of friendship is how clean your house needs to be before they can come over.

Old friends remember who you were before you made yourself up.

Be the someone else’s friend who is always there—in good times and bad. Be the Darkest Hour Friend (Foxhole/Yes Friend).

No friends > Bad friends

Do not fear having no friends. Fear having bad friends.
寧缺勿/毋濫

Keeping friendships > Making friends

You don’t need hundreds of friends, you just need a few challenge-seekers.

If you have too many deal friends, you won’t have enough real friends.

Good Questions to Justify Who is Your Best Friend

“Who do you have the least amount of internal filters with when you are around them?”
“Who can you sit in silence with and not have to feel it?”

Good “inner circle” friendships must be treasured.

Keep your circle small.
Keep your circle solid.

【比較】¹

Treadmill Friends
- Friends that give you energy
- After hanging out with them, you have so much energy that you want to run on a treadmill to calm down
Sofa Friends
- Friends that drain your energy
- After hanging out with them, you are so drained that you want to lie on a sofa to recover

Humans are mimetic creatures. We copy those around us. Decentralized friend groups are medicine for the mimetic mind.

Decentralized Friend Groups: You have many small clusters of different friends who aren’t connected. The only thing they have in common is that they know you. Ambitious friends, fun friends, serious friends, relaxed friends, fitness friends, hometown friends, traveling friends, etc.
Centralized Friend Groups: You have one large cluster of friends. They all share the same history, beliefs and behaviors. They usually fit in one box. Examples: “School friends” or “Work friends”

Mentorship is dated, build a panel of advisors instead

Most of your friends aren’t really your friends. They’re just along for the ride when it’s fun, convenient, or valuable. They’ll be gone when it’s none of those things. Your real friends are there for you when you have nothing to offer in return. Find them. Cherish them. Be one to someone else.

Two Types of Friends

Summer Friends are the ones who are there for you when it’s warm and sunny, but disappear when the weather starts to turn. They are the seasonal tourists, not the locals.
- Most people in your life are Summer Friends, and when winter inevitably comes, they are gone.
Winter Friends are the ones who are there for you when it’s cold and dark. They are the locals, who have the wisdom to know that the seasons come and go.
- The Winter Friends are the relationships that you really need to cultivate. Those are the people who will be there for you throughout the different seasons of your life.

孔子曰：「益者三友，損者三友。友直、友諒、友多聞，益矣。友便辟、友善柔、友便佞，損矣。」—《論語 ‧ 季氏篇》

友直：與正直的人交朋友。
友諒：與誠實的人交朋友。
友多聞：與見多識廣的人交朋友。
便辟：走邪門歪道的人。
善柔：讒媚奉迎的人。
便佞：花言巧語的人。

The Social Slope Effect

Why does this happen? “Energy Transference” ↩

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A Letter to My Body

Wed, 10 Jun 2026 00:00:00 GMT

Dear body, thank you.

身體啊，謝謝你。

Thank you for doing your best every single day.

謝謝你每天都竭盡全力地支撐著我。

I know you are fighting a hard battle right now.

我知道，你正在打一場艱難的仗。

You are my hero.

你是我的英雄。

I promise that if there is something you can no longer do, I will not be angry with you.

我答應你，當有一天你無法完成某個動作時，我不會責怪你。

I promise to listen to you more carefully than ever before.

我答應你，我會比以往任何時候，都更用心地傾聽你的聲音。

I promise not to demand from you what you are unable or unwilling to give.

我答應你，我不再向你索求超出你能力、也超出你意願的付出。

I’m sorry that I have done that so often in the past.

對不起，過去的我常常忽略了這一點。

And finally, and most importantly, I solemnly promise that when you can no longer go on, I will do as you wish.

最後，也是最重要的 — 我鄭重承諾，當你真的撐不下去時，我會尊重你、相信你，並按照你的意思去做。

“I surrender my body to be ruled by my mind; I surrender my mind to be governed by my soul, and I surrender my soul to the guidance of God.” — Wallace D. Wattles, The Science of Being Great

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A little bit of slope makes up for a lot of y-intercept

Wed, 10 Jun 2026 00:00:00 GMT

Slope/Rate > Position

By John Ousterhout, Professor of Computer Science at Stanford University

From his “Thoughts for the Weekend”


_Source

Full script: slope vs starting

Trend > Position

Stop trusting in the position, start trusting in the trend.

Trajectory > Position

It’s more important to be on an upward trajectory than to be at a high position.

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A mistake repeated more than once is a decision

Wed, 10 Jun 2026 00:00:00 GMT

“A man who has committed a mistake and doesn’t correct it, is committing another mistake.” — Confucius

“A mistake repeated more than once is a decision.” — Paulo Coelho

“If you’re not making mistakes, then you’re not making decisions (and progress).” — Catherine Cook ¹

“Only while sleeping one makes no mistakes. Making mistakes is the privilege of the active — of those who can correct their mistakes and put them right.” — Ingvar Kamprad

“Experience is simply the name we give our mistakes.” — Oscar Wilde

“Make mistakes, just don’t make them permanent.” — James Clear

“Take chances, make mistakes, get messy!” — Ms. Frizzle

“It doesn’t matter if I don’t succeed in something, what matters is that I learn from my mistakes.” — Linda Evans

“Never make a permanent mistake to solve a temporary problem.” — Damon Suede, Bad Idea

“Learn from the mistakes of others. You can never live long enough to make them all yourself.” — Groucho Marx ²

“More people would learn from their mistakes if they weren’t so busy denying them.” — Harold J. Smith

“I can’t erase all the things that’s I’ve done, but all the mistakes made me who I’ve become.” — Fletcher, Healing

Once is a mistake. Twice is a choice. Three times is a decision.

「知錯」是一種智慧，「糾錯」是一種勇氣，「除錯」則是一連串假設及驗證的過程。

Your goal is not to avoid making mistakes, but to avoid making the same mistake and keep making new mistakes.

“The only real mistake is the one from which we learn nothing.” — Henry Ford

A failure is not always a mistake, it may simply be the best one can do under the circumstances. The real mistake is to stop trying. Every single failure is a lesson. It only becomes real failure if you learn nothing from it.

When you make a mistake, recognize it, acknowledge/admit it, learn from it, then let it go (forget it).

If you have everything under control, you’re not moving fast enough.” — Mario Andretti ↩
「以銅為鏡，可以正衣冠；以史為鏡，可以知興替；以人為鏡，可以明得失」— 唐太宗 ↩

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A Thousand Miles by One Step

Wed, 10 Jun 2026 00:00:00 GMT

A young traveler set out at dawn, filled with ambition for the long journey ahead. The sky was clear, the air cool, and the road stretched before him like a promise. He walked with light steps, proud of his steady progress. By late afternoon, he had covered more ground than he expected.

But as the sun began to sink, the path suddenly changed. The smooth dirt road turned into uneven stones and jagged rocks. Each step became slower and more painful. Dust swirled around his ankles. His confidence evaporated.

Annoyed and exhausted, he stopped, looked up at the sky, and shouted:

“Why must the road become so harsh now?”

“If this is what the path is going to be like, I’ll never make it to the end!”

His complaint echoed into the hills.

From the shade of a nearby tree, an old man—gray-haired, leaning on a wooden staff—lifted his head. He had been resting there quietly, watching the scene unfold. With a gentle chuckle, he approached the traveler.

“Young man,” the old man said, “you’ve judged a thousand miles by seeing just one.”

The traveler frowned. “What do you mean?”

The old man smiled.

“You walked an entire day on good road and assumed the whole journey would be easy. Then one patch of stones, and you assume the whole journey will be hard. A path is made of many kinds of ground—smooth, rough, steep, flat. But none of them last forever. Only a fool decides whether he can finish a journey based on a single moment of it.”

The traveler looked at his tired feet, then at the rocky stretch ahead. The old man tapped the ground with his staff.

“Keep walking. Tomorrow may surprise you. But if you stop here, this small rough patch will become your whole world.”

Understanding dawned on the young traveler. He bowed to the old man, steadied himself, and continued onward into the twilight—one careful step at a time.

And as the old man watched him go, he murmured:

“The journey becomes clear only to those who keep moving.”

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Acceptance and Commitment Therapy

Wed, 10 Jun 2026 00:00:00 GMT

“Emotion arises at the place where mind & body meet. It is the body’s reaction to mind.” — Eckhart Tolle

“We as a culture seem to be dedicated to the idea that ‘negative’ human emotions need to be fixed, managed, or changed—not experienced as part of a whole life. We are treating our own lives as problems to be solved as if we can sort through our experiences for the ones we like and throw out the rest.” — Steven C. Hayes


_{體現認知 (Embodied Cognition) — 我們的身體狀態與心智狀態密切相關，彼此相互影響 (Source)}

= ACT, typically pronounced as the word “act” (Hayes and Smith Twentieth century)

was developed in the 1980s by psychologist Steven C. Hayes

It is a type of mental health therapy (psychotherapy) / an empirically-based psychological intervention that uses acceptance and mindfulness strategies along with commitment and behavior-change strategies to increase psychological flexibility.

Instead of avoiding, denying, or battling your negative thoughts and emotions, ACT encourages people to face them with openness—accepting that these deeper feelings are natural and appropriate responses to certain situations, rather than reasons to avoid them. By embracing this perspective, you begin to accept your challenges and focus on committing to meaningful changes in your behavior.

Steps

接受你的反應 (Accept your reactions)
選擇價值觀方向 (Choose a valued direction)
採取行動 (Take action)

Imagine you’re scheduled to give a presentation at work. You might think, “I’m nervous, and I’m going to mess it up.” Feeling nervous before a presentation is a realistic expectation to have. ACT can help you reframe your thoughts to: “I know I feel nervous, and that’s OK. I’m going to practice giving my presentation before the meeting so I feel more confident.”

Hayes, Steven C., and Spencer Smith. Twentieth century. Get out of Your Mind & into Your Life: The New Acceptance & Commitment Therapy. Nachdr. A New Harbinger Self-Help Workbook. Oakland, Calif: New Harbinger Publ. ↩

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Active Listening

Wed, 10 Jun 2026 00:00:00 GMT

“There is a difference between listening and waiting for your turn to speak.” — Simon Sinek

“Open your mind before your mouth.” — Aristophanes

“If we cannot listen mindfully, we cannot practice right speech. No matter what we say, it will not be mindful, because we’ll be speaking only our own ideas and not in response to the other person.” — Thích Nhất Hạnh

= 主動傾聽 = 積極傾聽

(Covey 2013)

“Most people do not listen with the intent to understand; they listen with the intent to reply.” — Stephen R. Covey, The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change

《善意溝通》提到，好的傾聽需要注意對方話語背後的情感與需求，這些往往隱藏在言外之意中。因此，除了用耳朵聽，我們還需要用肢體語言與眼神表達專注，例如輕點頭或用適當的目光交流。作者宋怡慧老師強調：「傾聽不只是耳朵的工作，更是心的參與。」

避免預設立場和選擇性聆聽

Are you listening to understand or listening to reply/respond?

Seek first to understand, then to be understood.

Share with someone who wants to listen or listen to someone who wants to share.

“Me vs You” Positioning	“Us vs Problem” Positioning
Confrontational	Collaborative
Waiting to speak	Listening to understand

Three Levels Of Listening

“Me” Listening: You’re having a conversation, but your internal voice is relating everything you hear to something in your own life. Your internal voice runs off on tangents, thinking about your own life while the other person is talking about theirs. You’re waiting to speak, not listening to learn. This is the default mode of listening for everyone.
“You” Listening: You’re having a conversation, and you are deeply focused on what the other person is saying. You are present and intently focused. You’re not waiting to speak, you’re listening to learn.
“Us” Listening: You’re building a “map” of the other person, understanding how all the new information they are sharing fits into that broader map of their life and world. You’re listening to understand, considering the layers beneath what the other person is saying. ¹

A good listener is one who helps us OVERHEAR ourselves. ² When you truly listen, you feel yourself fade away, creating space for the other person to fully express themselves and be their authentic self.

“The core skill of Understanding is the search for the underlying theme or possible cause that fuels the emotion. We’re not asking questions and listening to answers just to provide a sympathetic ear. As we listen, we’re looking for a meaning that goes deeper than the words being said.” — Marc Brackett, Permission to Feel: The Power of Emotional Intelligence to Achieve Well-Being and Success

“Understanding requires mastery of four ways of looking at things — as they were, as they are, as they might become, and as they ought to be.” — Dee Hock

“We are all different. Don’t judge, understand instead.” — Roy T. Bennett

Listen to what is not being said—the unspoken words, the non-verbal cues. Listen intently before replying. Listening with compassion. ³

Being able to listen well is a superpower—keep asking people “Is there more?”, until there is no more.

“When you listen, you learn.” — The key to effective communication is not telling people everything that you know, but everything that they need to hear. And the only way to know what they need is to LISTEN.

「積極/主動聆聽」是指從頭到尾很專心/認真地聽完對方說話 ⁴，同時注視對方的雙眼，並且打從心底感興趣/抱持好奇心、給予對方回應，並且提出問題，以試圖加深理解。

In order to listen to someone, try to really understand what they are saying. ↩
Related: “Tact is the ability to describe others as they see themselves.” — Abraham Lincoln ↩
Empathic Listening ↩
不能分心想別的事情，也不能不耐煩，必須仔細地聽。 ↩

Covey, Stephen R. 2013. The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change. 25th anniversary edition. New York: Simon & Schuster. ↩

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Addiction is not about pleasure, it’s about escape

Wed, 10 Jun 2026 00:00:00 GMT

The Rat Park Experiment

During the Vietnam War, many U.S. soldiers became addicted to morphine. Yet, when they returned home, most quit easily. Scientists were baffled—how could such a powerful drug lose its hold so easily?

At the time, addiction studies used isolated rats in cages. These rats, once hooked on morphine-laced water, couldn’t stop. But psychologist Bruce Alexander questioned the setup: maybe it wasn’t the drug—it was the cage.

He created “Rat Park”—a large, stimulating environment filled with other rats, toys, and space to play. When addicted rats were moved there, most abandoned the morphine water for clean water.

Key Takeaways

Addiction isn’t just about chemistry—it’s deeply shaped/influenced by social environment and quality of life.
Isolation and despair fuel addiction; community, purpose, and stimulation make recovery possible.
- In the context of the Rat Park experiment, stimulation refers to the mental and physical engagement that comes from a rich, interactive, and varied environment.
- For the rats, this included:
  - Social stimulation: being around other rats (instead of isolation).
  - Physical stimulation: exercise wheels, tunnels, and space to move and explore.
  - Sensory stimulation: toys, textures, and novelty that kept them curious and active.
- In broader human terms, “stimulation” means having meaningful relationships, interesting activities and challenges that engage your senses and mind, which made the morphine far less appealing.
In short: when life is rich and fulfilling, the need for escape fades.

How I broke my phone addiction (after years of failing) | Colby Kultgen

The average person spends 4 hours and 37 minutes per day on their phone. That’s about 70 full days per year. If you’re 25 now, that adds up to nearly ten years of your life spent staring at your device by the time you turn 70.

Phone addiction isn’t just a technology problem. It’s an emotional regulation problem.

Most people don’t pick up their phones because they want to scroll. They pick them up to avoid something: boredom, loneliness, uncertainty, discomfort. Your phone becomes a pacifier.

Your phone should feel like a Swiss Army knife, not a slot machine.

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Adenosine

Wed, 10 Jun 2026 00:00:00 GMT

= 腺苷

is a key molecule / neurotransmitter that builds up in your brain during wakefulness and triggers/induces sleepiness.
is a byproduct of cellular energy use, accumulates in the brain throughout the day, promoting one’s need to sleep as levels rise.

Higher adenosine levels correlate with a stronger feeling of sleepiness, also known as Sleep Drive or Sleep Pressure.

While you are awake, adenosine levels gradually rise, making you feel more tired.
- Adenosine → APT (“Energy Currency”)
When you are asleep, adenosine is cleared away, reducing sleep pressure.
- APT → Adenosine

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Advice

Wed, 10 Jun 2026 00:00:00 GMT

“The thing I’ve learned over the years about advice is that no one can accurately predict the future, but we all think we can. So advice at its best is one person’s limited perspective of the infinite possibilities before you. People’s advice is based on their fears, their experiences, their prejudices, and at the end of the day, their advice is just that: it’s theirs, not yours. When people give you advice, they’re basing it on what they would do, what they can perceive, on what they think you can do. But the bottom line is, while yes, it is true that we are all subject to a series of universal laws, patterns, tides, and currents—all of which are somewhat predictable—you are the first time you’ve ever happened. YOU and NOW are a unique occurrence, of which you are the most reliable measure of all the possibilities.” — Will Smith

On Giving Advice

TL; DR When giving advice, focus on the general (原則性的), not the specific (特定性的).

“To advise is not to compel.” — Anton Chekhov

“There is a difference between giving directions and giving direction.” — Simon Sinek

樂於分享是件好事，但是分享的動機或是給人的觀感，卻不一定都是正面的 → 「分享」和「炫耀」只是ㄧ線之隔

過去的成就除了彰顯自己，很難有其它任何作用。如果沒有要探討過去，那麼應該謹慎分享自己的經驗。

Advice should really only be given in relative terms.

Don’t give unsolicited advice people don’t ask for.

Instead of giving advice, try asking (good) questions first. People will often realize what to do in the process of answering your questions.

Letters of Note

I am not a fool, but I respect your sincerity in asking my advice. I ask you though, in listening to what I say, to remember that all advice can only be a product of the man who gives it. What is truth to one may be disaster to another. I do not see life through your eyes, nor you through mine. If I were to attempt to give you specific advice, it would be too much like the blind leading the blind.

Start and end all of your advice with a disclaimer.

On Receiving/Taking Advice

“Instead of seeking feedback, you’re better off asking for advice. Feedback tends to focus on how well you did last time. Advice shifts attention to how you can do better next time.” — Adam Grant, Hidden Potential: The Science of Achieving Greater Things

TL; DR When receiving advice, focus on the general, not the specific.

It’s better to take advice from someone who understands why they failed than from someone who misunderstands why they succeeded.

When someone gives you a recommendation, a piece of advice, or tells you what you “need” to do, consider the opposite as well. Pause and ask yourself: what would the complete opposite look like—and could that also make sense? You might be filtering out the advice you need most.

Selfish people should listen to advice to be more selfless, selfless people should listen to advice to be more selfish.

The point of seeking advice isn’t to follow it blindly but to enhance your clarity of thought. Advice is often rooted in the giver’s unique experiences, values, and goals, which may not align with your own. People give guidance from what works for them. It may or may not apply to you. This is particularly true for online advice, where blog posts and articles reflect the writer’s perspective and lifestyle, often without context about your situation. They have no idea about you. There’s no guarantee that what works for them will also work for you. Without the opportunity to question causality or critically filter the advice, it risks becoming mental clutter, occupying your mind and to-do list without being meaningfully internalized.

The Advice Paradox: Taking more advice can leave you less well-prepared.

It’s dangerous to use someone else’s map of reality to navigate yours. Develop your own filters and selectively accept and implement advice—take the signal, skip the noise. Be comfortable with ignoring advice. At the end of the day,

only you can give yourself the best advice, because it’s you who knows the entire story and context, not anyone else on the internet.
there is really no “right way” of doing things, especially in the age of infinite information on the internet. Finding a personalised approach is key.

Be careful WHO you’re getting advice from.

Don’t…
- ask for advice if you’re really just looking for permission.
- take advice from the person who hasn’t done the thing you want to do.
- listen to the opinions of those that haven’t achieved what you want to achieve.
- take opinions from people on the sideline (including family and friends). ¹

Be cautious about giving too much weight to advice simply because it comes from someone who has been alive on this planet longer than you. Age doesn’t always equate to wisdom. Longevity doesn’t guarantee insight. Don’t mistake years for wisdom.

When some one gives you advice, sandbox it and ask:

“Will this work for me?”
“What does this mean to me?”

Subtract incentives from advice.

Don’t ask your barber if you need a haircut.
Don’t ask your doctor what you should do. (Instead, ask him what he would do if he were in your place.)

Prioritize action: Take some advice, act on it, adjust accordingly. Otherwise advice gathering can quickly become a form of procrastination.

People often ask me for the best piece of advice I’ve ever received, and I often respond with “Don’t take anyone’s advice. Have the courage to go with your gut!”

The only advice worth seeking is the kind that might actually change your mind.

Most advice isn’t meant to be followed. It’s meant to sharpen your filter. But you need to hear enough of it to train your filter. Be open-minded. You don’t build instincts by avoiding advice. You build them by learning what to reject and what to keep. The goal is to build a high hit-rate gut. One that gets better through pattern recognition, reflection, and making your own mistakes.

Be patient with those who give you advice. Advice is nostalgia in disguise—old memories pulled from the past, cleaned up, softened at the edges, and offered back as something more valuable than it ever was.

“If you’re not in the arena also getting your ass kicked, I’m not interested in your feedback.” — Brené Brown ↩

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Always assume positive intents and intentions in others

Wed, 10 Jun 2026 00:00:00 GMT

“Those who look for the bad in people will surely find it.” — Abraham Lincoln

API (Assuming Positive Intent)

永遠不要預設別人是惡意的

When assessing someone’s actions, we shouldn’t assume that they acted out of a desire to cause harm if there’s a reasonable alternative explanation—different beliefs, lack of intelligence, incompetence, or ignorance.

When lacking all the facts, assume the best in others.

Imagine you’re walking along a road and see a dog growling and barking furiously. “What a mean and vicious dog!” you think. But as you get closer, you notice its leg is caught in a trap, torn and bleeding. In an instant, your anger turns to compassion, and all you want is to help.

Try to interpret whatever people do in the most generous way. See if you feel better as a result.

A lack of eye contact doesn’t mean someone is being rude — conditions such as autism, ADHD, PTSD, or social anxiety can make maintaining eye contact difficult during conversations.

Judge others by intentions, judge ourselves by actions

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Always start and end the day right

Wed, 10 Jun 2026 00:00:00 GMT

“Every morning in Africa, a gazelle wakes up, it knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn’t matter whether you’re the lion or a gazelle-when the sun comes up, you’d better be running.” — Christopher McDougall

“Write it on your heart that every day is the best day in the year. He is rich who owns the day, and no one owns the day who allows it to be invaded with fret and anxiety. Finish every day and be done with it. You have done what you could.” — Ralph Waldo Emerson

https://routinebase.com

Devote the same amount of time and energy to your Morning Routine AND Evening Routine. They’re both equally critical to achieving your goals.

Reserve the first and last part of your day for activities that support your mental health (meditation, reading, journaling, walking, yoga stretching, etc.)

⭐️ It’s crucial to balance rigid discipline with flexible wiggle room. Too much order is fragile. Have minimal structure in terms of routines over the course of your day to accommodate unexpected surprises.

Evening Routine

“Quality time off, leads to quality time on.” — Max Klein

Morning routines start with evening routines the night before: If you want to win the day, you have to win the morning, but in reality, to win the morning, you have to win the evening first. ¹

聖經《創世紀》第一章中記載了上主用六天創造天地的過程，每一天的敘述都以同一句話作結：「有晚上，有早晨。」這樣的陳述很有意思 — 為什麼不是「有早晨，有晚上」呢？我想，或許這正提醒我們，唯有經過充足的休息、睡眠與沉澱，才能開啟充滿生產力和創造力的一天吧！

具體來說，《創世紀》1:5、1:8、1:13、1:19、1:23、1:31 等經文中都寫道：

Genesis 1:5: “And there was evening, and there was morning—the first day.”
Genesis 1:8: “And there was evening, and there was morning—the second day.”
Genesis 1:13: “And there was evening, and there was morning—the third day.”
Genesis 1:19: “And there was evening, and there was morning—the fourth day.”
Genesis 1:23: “And there was evening, and there was morning—the fifth day.”
Genesis 1:31: “And there was evening, and there was morning—the sixth day.”

這種「有晚上，有早晨」的表達方式在猶太傳統中具有特殊意義，象徵著一天的開始是從傍晚開始的，而非清晨。

3Rs For Unwind Routine

Review
Read (Light/Pleasure Reading)
Relax

Wind Down 就像結束一天的駕駛，把車停到車庫裡一樣

Much like slowing down a car before stopping, a ‘deceleration’ from the day’s activities is essential for good sleep. Establish a wind-down routine to prepare the body and mind for sleep:

You don’t park a car going 70 km/h — you slow down first, then park. The same goes for sleep. We often head to bed with our minds still racing from the day’s activity, and then wonder why it’s hard to fall asleep.

After sunset and in the hours before bedtime, opt for dim, low-positioned lights, such as table lamps, instead of overhead lights. This low ambient light supports natural melatonin production and makes it easier to fall asleep.

Morning Routine

🪞✋🏼 The High-Five Habit: Begin each morning with a smile and a high-five to yourself in the mirror ² ³

Your best work is going to be done anywhere from 4–6 hours after your temperature minimum. ⁴

The Paradox Of Morning Routines

You don’t need to follow an extensive morning routine for a productive morning. You just need to create a frictionless morning.
Instead of encouraging you to start meaningful activities that set you up for success, excessive morning routines merely create a sense of busyness that disguises as productivity—while also exhausting you.
In many cases, they serve as nothing more than a form of procrastination. Most people don’t need another “to-do list” in their mornings, but a list of what NOT to do. A morning routine, no matter how simple, is still a task. Your morning routine is the reason you’re losing your productivity as you waste your most productive hours doing it.
Remember: our morning routine is meant to serve you, not own you.

Do The Opposite

Rather than squandering this prime mental state on activities meant to prepare you for optimal flow, the easiest flow state you can experience ever, leverage these golden moments for the most important task.

The “One-Priority-Only” (Reverse / Inverse) Morning Routine

Dive straight into the highest-priority task right after waking up
- Spend the first 90 minutes of your day working on your no.1 priority in life without any distractions and interruption. It’s that simple.
Do your normal morning routine (yoga, meditation, etc.)

“Whenever I see another entrepreneur who’s obsessive about their routines things like if I don’t have my morning routine I’m a mess or I can’t even function I am so grateful because it just shows how weak they are.” — Alex Hormozi

Alex Hormozi’s Morning Routine 1. Wake up 2. Drink coffee 3. Get to work
When designing your morning routine, always keep asking yourself: “How quickly can I get to work after waking?”

Why?

Every morning, you naturally wake up in a flow zone—your brain operates at theta or delta wave levels—ideal for deep focus. Additionally, the light cognitive load in the morning makes it easier to focus instantly.

The Only Thing You Need For A Productive Morning

The key to a productive morning is preparation the night before. Your to-do list should be ready before you sleep—waiting until morning to plan means you’re already too late. Today’s to-do list is for tomorrow.

A little planning, preparation, and visualization is a small nightly habit that pays major dividends.

Spend 10–15 minutes writing down and setting up everything for the top 2-3 priority tasks the night before (at the end of your workday), in order to remove the friction for getting started on the ONE THING for the next morning. By making your to-do list the night before, you can wake up and get right to work immediately without thinking too much. Morning is for action, not decision-making. Decision fatigue will stop you from getting into the flow state as you’ll have to decide what to do rather than diving in head first.
At the end of your day, conclude your conscious thinking on the Most Important Question (MIQ)—a highest-order question, hat, if answered, would create the biggest positive impact in your life—and hand it over to your unconscious mind to process overnight. Let go, rest, and avoid stressing about it. Then, revisit the MIQ before exposing yourself to new inputs before exposing yourself to any new inputs in the morning. ⁵

Frameworks to structure your day

別把睡前儀式 (或睡眠) 視為一天的結束，而是為明天的美好開端做好準備。 ↩
The Maui Habit: Kickstart your day with an uplifting statement like, “Today is going to be a great day.” This small shift can transform your mindset and perspective! ↩
Or: “Accountability Mirror (問責鏡子)” by David Goggins ↩
https://www.hubermanlab.com/episode/maximizing-productivity-physical-and-mental-health-with-daily-tools ↩
I learned this mental tool from Joshua Waitzkin: Source 1. Source 2. ↩

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Always Think Win-Win

Wed, 10 Jun 2026 00:00:00 GMT

互通有無

The Butcher, The Brewer, The Baker

“It is not from the benevolence of the butcher, the brewer, or the baker, that we expect our dinner, but from their regard to their own interest. We address ourselves, not to their humanity but to their self-love, and never talk to them of our own necessities but of their advantages. Nobody but a beggar chuses to depend chiefly upon the benevolence of his fellow-citizens. Even a beggar does not depend upon it entirely. The charity of well-disposed people, indeed, supplies him with the whole fund of his subsistence. But though this principle ultimately provides him with all the necessaries of life which he has occasion for, it neither does nor can provide him with them as he has occasion for them. The greater part of his occasional wants are supplied in the same manner as those of other people, by treaty, by barter, and by purchase. With the money which one man gives him he purchases food. The old cloaths which another bestows upon him he exchanges for other old cloaths which suit him better, or for lodging, or for food, or for money, with which he can buy either food, cloaths, or lodging, as he has occasion.” — Adam Smith

Adam Smith’s quote teaches that mutual benefit arises not from kindness alone, but from self-interest properly channeled. In everyday life, we don’t rely on others’ generosity to get what we need, but on their self-interest, which drives trade, work, and cooperation. People provide goods and services not out of compassion, but because they gain something in return. Dependence on goodwill alone is fragile; sustainable systems rely on reciprocity and mutual gain. Even beggars, though reliant on charity, still navigate markets and make decisions through barter and exchange. Thus, appealing to others’ interests is more effective than appealing to their compassion, and a stable society is built when people’s incentives align, benefiting all through self-directed but mutually advantageous actions.

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Amateurs vs Professionals

Wed, 10 Jun 2026 00:00:00 GMT

“The professional does not wait for inspiration; he acts in anticipation of it.” — Steven Pressfield

Amateurs	Professionals
practice until they can play it correctly	practice until they can’t play it incorrectly
make it look effortful	make it look effortless
love the prize (只贏一次)	love the process (贏了又贏)

Amateurs practice until they get it right. Professionals practice until they can’t get it wrong.

The Growth Mindset

Deliberate Practice

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Amor Fati

Wed, 10 Jun 2026 00:00:00 GMT

“Do not seek for things to happen as you wish, but wish for things to happen as they do happen, and your life will flow well.” — Epictetus

“My formula for greatness in a human being is Amor Fati: that one wants nothing to be different, not forward, not backward, not in all eternity. Not merely bear what is necessary, still less conceal it…but love it.” — Friedrich Nietzsche

It’s a Latin phrase that translates to “love of (one’s) fate.”

It’s a daily reminder that peace, happiness, and fulfillment aren’t found in resisting the river, but in flowing with it.

It’s the idea and practice of embracing everything that life throws at you—the good and the bad, the calm and the chaos.

Embrace what lies beyond your control—and act on that which is within it.

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Amygdala

Wed, 10 Jun 2026 00:00:00 GMT

= 杏仁核

The amygdala evaluates sensory information for emotional processing, especially potential threats, and triggers appropriate responses (e.g., fight-or-flight).

It is most famous for its role in generating and regulating fear and anxiety.

The amygdala is also implicated in aggressive and defensive behaviors.

Chronic stress can cause the amygdala to become overactive, which may:

Heighten emotional reactivity and anxiety
Impair rational decision-making by weakening the prefrontal cortex
Contribute to mental health issues such as depression, PTSD, and anxiety disorders

Practices like meditation, walking, and grounding techniques can help reduce amygdala activity and lower stress/anxiety levels.
Exposure to feared situations can help retrain the amygdala and reduce fear responses. Nothing diminishes anxiety faster than action.
Emotional regulation strategies and reframing fear as information are effective for managing amygdala-driven responses.

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An Ideal Day in Life

Wed, 10 Jun 2026 00:00:00 GMT

Let’s say you woke up 10 years from now and were living your ideal life in the future.

What does your life look like? What are you doing? Where are you living? Who are you living with? What are you reading? What are you making? What excites you? How is your health/relationships?

What does your entire day look like? Start from the minute you wake up, brush your teeth, have your coffee or tea, all the way through until the minute you tuck yourself into bed at night. What does that ideal day look like for you?

Dream big, without any fear of failure. Write as if you could do anything you want. Write like there is no tomorrow. Write like your life depends on it because it does. Write it all down.

You don’t have to share it with anyone other than yourself. Put all your heart into it.

And then read it once a year, and see what happens.

It’s magic.

The Law of Attraction

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Apple Shortcuts

Wed, 10 Jun 2026 00:00:00 GMT

AppleScript ➞ Automator ➞ Shortcuts

[比較]

iOS: Apple’s Shortcuts
Android: Google’s Action Blocks

Actions

“Reveal Action” & “Quick Look”
“Take Screenshot” + “Extract Text from Image” (for OCR)
Get Dictionary Value → Options: “Value”, “All Keys”, “All Values”
- Often: “Choose from List” + “All Keys”
  - Tip: “Choose from List” can also be used for a “Dictionary”!
    - Get “Value” for “Chosen Item → Name” from “Dictionary”
Get “Item” from List → Options: “First Item”, “Last Item”, *“Random Item”, “Item at Index”, “Items in Range”
*Get random items from List
- Single: “Get Item from List” → Choose “Random Item”
- Multiple: “Filter Files” → Choose “Random” in “Sort by” → Enable “Limit” → Select the number of random items you want to get
“Is Charging” vs “Is Connected to Charger” (Get Battery Status)
- Former: Is the device gaining battery charge?
- Latter: Is the device connected to a charger that at least is slowing down the rate the battery drains?
  - For Optimized Battery Charging: being connected to a charger but not charging
“Add to Variable” → List
- Tip: “Repeat with each item” + “Text” → “Repeat Results” is already a list of “Text”, not need to use “Add to Variable” for each iteration → simplify code!
How to use Boolean variables?
Method I: Type = Boolean → If "myBooleanVar"
Method II: Type = Text → If "myBooleanVar" is Yes/No
? “Run Script over SSH”
? “Get Contents of URL” → make webhook calls
“Open X-Callback URL” (= URL_Schemes)
Allow you to go beyond “Open App” in Shortcuts
They are helpful in the Shortcuts app when the App itself doesn’t have any Shortcut Actions support available by default
Tip: If you’d like to run one shortcut from another shortcut, use the Run Shortcut action instead of a URL scheme. You should only run shortcuts with a URL if you’re integrating from another app outside of Shortcuts
Run a shortcut using a URL scheme on iPhone or iPad
- Import Shortcut: shortcuts://import-shortcut/?url=[url]&name=[name]
  - Parameters:
    - url: download url for a .shortcut file
    - name (optional): name for shortcut, defaults to shortcut filename
    - silent (optional): true to import without opening the shortcut, false by default to open and display the shortcut to the user
  - Example: shortcuts://import-shortcut/?name=Awesome%20Shortcut&url=https%3A%2F%2Fdownloadwebsite.com
- Open Shortcut:
  - shortcuts:// to launch app to last-used state
  - shortcuts://create-shortcut to create a new shortcut
  - shortcuts://open-shortcut?name=[name] to open the app to the shortcut of a given name
- Run Shortcut: shortcuts://run-shortcut
  - Query parameters:
    - name: string name for shortcut
    - input (optional): initial input into the shortcut, a text string or the word clipboard to use the contents of the clipboard
  - Example: shortcuts://run-shortcut/?name=Shortcut%20to%20Run
- shortcuts://x-callback-url/run-shortcut?name=[name]&x-success=[your-application-url]
  - Callback URL work with 3 parameters:
    - x-success — To handle Successful execution
    - x-cancel — To handle interruptions in execution
    - x-error — To handle errors in execution
- Open the Shortcuts Gallery
  - shortcuts://gallery
- Search the Shortcuts Gallery
  - shortcuts://gallery/search?query=[query]
Run Shortcut vs URL Scheme
- Difference
  - URL Scheme requires to open the Shortcuts app, while Run Shortcut doesn’t.
- Command-line version of shortcuts://run-shortcut from Terminal (Run Shortcuts from the command line) ¹
  - Run Shell Script
    - Select shell as bin/bash
    - Enter the command: shortcuts run <YOUR_SHORTCUT_NAME>
List
- Comma-separated text
- Each item is encoded
Dictionary
- JSON string

“Get Weather Forecast” (↔ “Get Current Weather”)

Hourly: Retrieves results for the next 24 hours in a list of 25 items—the first represents the current conditions, followed by the forecasts for the next 24 hours.
Daily: Retrieves results for the next 10 days in a list of 10 items.

[比較]

Open X-Callback URL: If your Shortcut has to wait for response
Open URLs: If your Shortcut doesn’t have to wait for response

Troubleshooting Tips

* Magic variables
* Time limitation: a running shortcut will only stay active for a short period of time (around 3 mins) when you are away from the Shortcuts application
* 如何透過 Siri 呼叫 “Ask for Input” (not just “Dictate Text”) 指令? Add “Dismiss Siri and Continue” in the very beginning
* “Export for Pushcut” Can’t Be Opened: Since iOS 13 any shortcut from an external link is considered “untrusted” by Apple. If you get this error, please go to Settings -> Shortcuts and check Allow Untrusted Shortcuts. You only need to do this once.

Use “Get Images from Input” action to get Shortcut icon

Apple’s Uniform Type Identifiers (UTIs)

A framework used in macOS and iOS for identifying data types and file formats in a standardized and consistent way.
Strings that uniquely identify types of data.
Examples
- Public UTIs
  - public.text
  - public.image
  - public.json
- Private UTIs
  - com.example.myapp.myformat
  - com.adobe.pd
  - com.apple.plist = com.apple.property-list
  - com.apple.shortcuts.action

What do iCloud Shortcut share links actually link to?

It’s a link to a point-in-time snapshot at the time you shared it. Any further changes you make will not be reflected in that link.
It’s permanent, so make a copy and remove the personal information before sharing.
It presumably gets uploaded to the generic iCloud server that doesn’t belong to anyone’s account, along with some metadata. Although it’s still tied to your account (and that’s why you’re able to stop sharing at any time), no one sees the account info from the shortcut. You can check the metadata by inserting /api/records/ to the iCloud URL → Change the url part from icloud.com/shortcuts/<identifier> to icloud.com/shortcuts/api/records/<identifier>, then you could access a dictionary including a download url.

Two ways to set and view binding keyboard hotkeys for Shortcuts

Settings → Keyboard → Keyboard Shortcuts → Services → Shortcuts
Shortcuts App on macOS → “Quick Actions” in the sidebar

Dictionaries are a great way of storing multiple pieces of information at once. In Shortcuts, they are converted into JSON plain-text object.

There are some web services for which developers haven’t (yet) added Shortcuts support, there is no app, or that enable you to do more by working directly with the service through its REST (Representational state transfer) API (Application Programming Interface). An API is a way we can talk to (web) applications and get information or send them commands, and a REST API is a common, standardized format for web services.

Keep Automation simple and intuitive. If a workflow is complex, package it as a custom Shortcut and use the “Run Shortcut” action. This makes sharing and maintainability much easier.

Run shortcuts from the command line - Apple Support ↩

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Ask for forgiveness, not permission

Wed, 10 Jun 2026 00:00:00 GMT

(Ferriss 2011)

If it isn’t going to devastate those around you, try it and then justify it. People—whether parents, partners, or bosses—deny things on an emotional basis that they can learn to accept after the fact. If the potential damage is moderate or in any way reversible, don’t give people the chance to say no. Most people are fast to stop you before you get started but hesitant to get in the way if you’re moving. Get good at being a troublemaker and saying sorry when you really screw up.

Ferriss, Timothy. 2011. The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich. Expanded and Updated ed. London: Vermilion. ↩

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Assets vs Liabilities

Wed, 10 Jun 2026 00:00:00 GMT

	Asset (資產)	Liability (負債)
Definition	Puts money into your pocket	Takes money out of your pocket
Examples	Stocks, Real estate, Bonds, Index Funds/ETFs, Cryptocurrencies, Commodities, Intellectual Property	Car loans, Credit card debt, Student loans, Mortgage, Rent payments, Insurance & maintenance payments
Notes	By investing in assets, you let your money work for you (錢滾錢).	By acquiring liabilities, you’ll have to keep working hard for money.

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Avoid telling people your goals

Wed, 10 Jun 2026 00:00:00 GMT

“If you start by promising what you don’t even have yet, you’ll lose your desire to work towards getting it.” — Paulo Coelho

“You are what you do, not what you say you’ll do.” — Carl Jung

“Work hard in silence. Let your work make the noise.”

Announcing your goals can undermine/hinder your overall progress. It releases cheap dopamine and tricks your brain into thinking you’ve already achieved them, which will lower your motivation. Keep your goals to yourself.

Not everything needs to be shared. Let your actions speak louder than words. If you share about your commitments and endeavors even with the nearest ones, you are less likely to succeed. Move in silence.

Announcing our goals creates an illusion of progress. In reality, lasting success comes not from broadcasting our ambitions, but from quietly focusing on the consistent behaviors and systems that drive real results. What you have done is far more important than you have said. Outcome over ego.

It’s best to keep your goals to yourself, unless it’s necessary to inform certain people.

Be willing to look stupid / like an idiot until those who called you dumb asks you how you did it!

Telling someone who doubts you can activate your desire to prove them wrong—though this strategy may also lead to negative psychological effects.

Early praise kills projects. Being told how great you are (or how great your work is) isn’t always helpful. Maybe it gives you some short-term motivation at first. In that moment, it can feel like you’ve already made it. It leads you to want to shorten the feedback loop as much as possible. Just so you can get that boost of dopamine a bit quicker than last time. And that is the key part of the problem.In the long run, it steers us away from the real work that actually deserves positive feedback; it leads us to lose motivation to actually reach the finish line. So, don’t announce anything until it’s done. A pat on the back after you’ve finished something worthwhile feels a lot better than getting a few cheap likes on social media.

It is generally not a good idea to announce that you are working on a well-known problem before you have a feasible plan for solving it, as this can make it harder to gracefully abandon the problem and refocus your attention in more productive directions in the event that the problem is more difficult than anticipated. […] This is also important in grant proposals; saying things like “I would like to solve [Famous Problem X]” or “I want to develop or use [Famous Theory Y]” does not impress grant reviewers unless there is a coherent plan (e.g. some easier unsolved problems to use as milestones) as well as a proven track record of progress.

To accelerate progress toward your goals, make it a habit to write them down daily and reinforce them with visual cues—such as Post-It^® sticky notes—that you regularly update their content or move them to new locations.

While these tactics can spark short-term motivation, research shows that this effect fades quickly, leaving us no closer to achieving what we set out to do. Psychologists call this the “post-it fallacy” and “myth of accountability.”

However, when trying to forming a good habit, announcing your goal to the crowd might be helpful.

See: Public Commitment Pledge

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Ayurveda

Wed, 10 Jun 2026 00:00:00 GMT

= 阿育吠陀

是一種源自印度的傳統醫學系統，已有數千年的歷史。它的名字來自梵語，「Ayur」意為生命，「Veda」意為知識或學問，合起來就是「生命的知識」。

核心概念是「三大體質」（三種生命能量），也稱為「三體素」（Doshas）：

瓦塔（Vata）：與風、空氣、運動相關，負責身體的運動、呼吸、脈搏等功能。
皮塔（Pitta）：與火和水元素相關，主要負責消化、吸收、代謝等過程。
卡法（Kapha）：與水和土元素相關，負責身體的結構、免疫系統等。

每個人都有這三種能量的不同組合，根據這些能量的比例，可以確定一個人的體質類型。

阿育吠陀的治療方法包括草藥療法、飲食調理、冥想、瑜伽、按摩等，目的是恢復身體的自然平衡，增進健康。

阿育吠陀的理念強調「預防重於治療」，並且鼓勵人們根據個人特質調整生活方式和飲食習慣，以達到身心靈的和諧。

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Bathroom Mats

Wed, 10 Jun 2026 00:00:00 GMT

硅藻土

基本特性
- 透過多孔結構吸水，「吸水」力來自毛孔是否暢通
- 腳感偏冰涼，夏天清爽，冬天可能會覺得「透心涼」
日常清潔與保養
- 使用乾布、吸塵器、魔術拖把，避免灰塵累積堵塞孔洞
- 有髒污時，用微濕抹布輕輕擦拭
- 清潔後，置於通風陰涼處自然乾燥
- 吸水力下降時，可使用細砂紙輕輕磨掉被堵塞的表層，恢復毛孔
絕對要避免的行為
- 水洗或浸泡（除非產品有另外明確標示）
- 使用含介面活性劑的清潔劑（例如洗碗精、洗衣精），會堵塞孔洞
- 快速乾燥：高溫日曬或吹風機

珊瑚絨（Coral Fleece）＋記憶棉

腳感柔軟/親膚、回彈佳，踩起來舒適、保暖、不冰腳
容易藏水、乾得慢，潮濕環境下較易產生異味或發霉
可水洗（依標示機洗／手洗）
不易起毛球，耐用

雪尼爾（Chenille）

踩感蓬鬆
比珊瑚絨更容易掉絨
長絨毛結構，容易卡灰塵、毛髮
可水洗（建議翻面清洗，並使用洗衣袋，減少拉扯掉毛）

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Be a habit and routine machine

Wed, 10 Jun 2026 00:00:00 GMT

“Outer order contributes to inner calm.” — Gretchen Rubin

“We are what we repeatedly do every day. Excellence, then, is not an act, but a habit.” — Will Durant

“Routine, in an intelligent man, is a sign of ambition.” — W.H. Auden

“Inspiration will help you take the first step. Habits will get you across the finish line.” — Zander Fryer

“Habits are the compound interest of self-improvement. The same way that money multiplies through compound interest.” — James Clear

“The purpose of a habit is to remove that action from self-negotiation. You no longer expend energy deciding whether to do it.” — Kevin Kelly, Excellent Advice for Living: Wisdom I Wish I’d Known Earlier

“People do not decide their futures, they decide their habits and their habits decide their futures.” — F. Matthias Alexander

“Habit is far more dependable than inspiration. Make progress by making habits. Don’t focus on getting into shape. Focus on becoming the kind of person who never misses a workout.” — Kevin Kelly, Excellent Advice for Living: Wisdom I Wish I’d Known Earlier

(Currey 2013)

“The repetition itself becomes the important thing; it’s a form of mesmerism. I mesmerize myself to reach a deeper state of mind.”

“Habits and practice are very interrelated. What we practice will become a habit.” — Thomas M. Sterner, The Practicing Mind: Developing Focus and Discipline in Your Life Master Any Skill or Challenge by Learning to Love the Process

“Only habits of order are formed can we advance to really interesting fields of action — and consequently accumulate grain on grain of willful choice like a very miser — never forgetting how one link dropped undoes an indefinite number. The more of the details of our daily life we can hand over to the effortless custody of automatism, the more our higher powers of mind will be set free for their own proper work. There is no more miserable human being than one in whom nothing is habitual but indecision, and for whom the lighting of every cigar, the drinking of every cup, the time of rising and going to bed every day, and the beginning of every bit of work are subjects of express volitional deliberation. Full half the time of such a man goes to the deciding or regretting of matters which ought to be so ingrained in him as practically not to exist for his consciousness at all. If there be such daily duties not yet ingrained in any one of my hearers, let him begin this very hour to set the matter right.” — excepts from Daily Rituals by Mason Currey ¹

“It’s not what we do once in a while that shapes our lives. It’s what we do consistently.” — Tony Robbins

Routines are habits layered on top of each other.

Your habits are the silent architects of your life. How you spend your days is how you spend your life.

Most habits are metastable.

“On average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact.” — James Clear

Repeating a particular motion sixty times a day over twenty-one days will form a new habit.

The Personal Paradigm Shift

A single habit or lifestyle change that has an outsized impact on everything else in your life.

“Dreams are built on discipline; discipline is built on habits; habits are built on training. And training takes place in every single second and every situation of your life.” — Will Smith, Will

Intention → Action → Practice → Consistency → Habit → Simply Who You Are

The 95% Compliance Rule by Sahil Bloom

Focus on 95% compliance with any routine. It’s high enough to get the benefits of the structure, but leaves room (unstructured times) for the 5% chaos where a lot of incredible memories are made.

More often than not (= usually)

Types of Habits

Keystone Habits

(Duhigg 2014)

Habits that…
- set off a chain reaction that extends to all aspects of a person’s life
- lead to a cascade of other habits that are much easier to accomplish
- act as an anchor, grounding your boat to the ocean floor so it doesn’t get pulled out to sea during a tumultuous storm
建立一個核心習慣，自然帶動其他好行為
- 例如：每天運動 → 睡得更好 → 飲食更健康
「上游習慣」會順水推舟「下游習慣」

Bookend Habits

Habits that tightly structure the beginning and ending of your day
- AM Bookend: The morning ritual that primes you for productivity
- PM Bookend: The evening ritual that primes you for recovery
Analogy
- Books on a shelf will topple over if you don’t give them support. Bookends provide structure on either end to keep the books in their best state! The contents of your days are like a set of books. You can never predict what will happen during the course of a day. Some days will have you toppling left, and other days you’ll topple right. But by creating your own set of “bookends”, you set up yourself to be better supported and show up at your best every day.
Create a positive ripple effect and help set the tone for a smooth and productive day.

Micro Habits

Habit that are small, often subtle actions that occur almost unconsciously, yet they have the potential to significantly influence our state of mind.
They happen at a moment called “The Point of Contact”.

Habits are either the best of servants or the worst of masters.

習慣，若不是最好的僕人，就是最壞的主人。

Good habits are hard to form, but easy to live with. Bad habits are easy to form, but hard to live with.

The costs of your good habits are in the present. The costs of your bad habits are in the future.

Time will multiply whatever you feed it. Good habits make time your ally. Bad habits make time your enemy.

Good habits stockpile ease. Bad habits postpone pain.

Building Good Habits

Philosophy: Everyday is easier than someday.

“If you have good habits, time becomes your ally. All you need is patience.” — James Clear

Why is it so important to form good habits? They allow you to offload cognitive resources, enabling routine operations to run automatically in the background (背景處理) while you focus on other life demands.

Good habits have a “blast radius” — Those around you are watching. Be a light for those looking to grow.

When determining the size or complexity of a new habit ask yourself: “What can I stick to—even on my worst day?” Start there. Master the art of showing up. Then advance.

Have “Accountability Partners” ²

Breaking/Replacing Bad Habits

Philosophy: None is better than sum.

There are 3 ways to break a bad habit:

Eliminate it entirely.
Reduce it.
Substitute it. ³

Golden Rule: Don’t resist craving, redirect it; keeping the cue and the reward and just replacing the routine.

“Cold turkey” refers to suddenly and completely stopping a habit or addiction, especially something like smoking, drinking, or drug use, without tapering off (gradual quitting) or using substitutes. It’s often used when someone decides to quit abruptly, with no gradual reduction or medical aid.

The phrase can also be used metaphorically, like: “I went cold turkey on social media.” Meaning the person quit all at once.
Quitting cold turkey can be effective but also intense, often leading to withdrawal symptoms (戒斷症狀) depending on what’s being quit.

The Two-Day Rule

See also: William James on Habit ↩
Or: Public Commitment Pledge ↩
Most people overlook this one. (Mostly neglected) ↩

Currey, Mason. 2013. Daily Rituals: How Artists Work. New York: Knopf Doubleday Publishing Group. ↩

Duhigg, Charles. 2014. The Power of Habit: Why We Do What We Do in Life and Business. Random House Trade paperback ed. New York Times Bestseller. New York, N.Y: Random House Trade Paperbacks. ↩

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Be careful how you are talking to yourself

Wed, 10 Jun 2026 00:00:00 GMT

“Be careful how you are talking to yourself because you are listening.” — Lisa M. Hayes

“Talk to yourself like you talk to someone you love.” — Brené Brown

“The only thing that keeps us from having what we really want is the stories we tell ourselves.” — Tony Robbins

“The most important conversations you’ll ever have are the ones you’ll have with yourself. — You wake up with them, you walk around with them, you go to bed with them, and eventually you act on them.” — (Goggins 2018)

“The reason I talk to myself is because I’m the only one whose answers I accept.” — George Carlin

= Internal Monologue = Inner Dialogue

The voice in your head is your permanent roommate.

The most powerful word is the one you use to talk to yourself. The most important conversations you have in life are the ones you have with yourself. Make them positive and constructive. Negative self-talk is the biggest enemy. Don’t say something to yourself that you wouldn’t say to someone you love.

On the one hand, don’t say something to yourself that you wouldn’t say to someone else. On the other hand, the way you speak to others is the way you speak to yourself.

Never say, I’ll never…

永遠不要看輕自己。

Distanced Self-Talk

“Third-person self-talk is a way of being empathetic to ourselves.” — Marc Brackett, Permission to Feel: The Power of Emotional Intelligence to Achieve Well-Being and Success

“Whether you think you can, or you think you can’t—you’re both right.” — Henry Ford

“Just when you think it can’t get any worse, it can. And just when you think it can’t get any better, it can.” — Nicholas Spark

If you say you can. Yes, you can!

If you say you can’t. Yes, you’re right!

At any given moment you have the power to say: “This is not how the story is going to end.”

自證預言 = 自我實現預言 = 自我應驗預言 = Self-Fulfilling Prophecy ≈ 心理暗示

Murphy’s Law

Anything that can go wrong will go wrong.

“Doubt kills more dreams than failure ever will.” — Suzy Kassem

Pay close attention to the stories you tell yourself, because stories create your reality.

The quality of your stories impacts the quality of your life.

If you tell yourself you aren’t capable, you won’t try.
If you tell yourself you aren’t worthy, you won’t reach for it.
If you tell yourself you’re a static entity, you won’t attempt to grow.

So often, it’s not the sheer difficulty of achieving something that stops you—it’s the ease of continuing to tell yourself the story that you can’t. Don’t be the one to tell yourself no.

“I can’t.” → “I don’t.” 1

Instead of ‘I can’t check social media at work,’ try ‘I don’t check social media at work.’
Replace ‘I can’t skip my workouts’ with ‘I don’t skip my workouts.’

Next time you catch yourself saying, “I can’t…” or “I’m not the type of person who…”, pause. Ask yourself:

Is this absolutely true?
Is this something I’ve just come to believe?
What would happen if I stopped arguing for this limitation?

If you tell yourself you can’t, you won’t. If you tell yourself you must, you’ll find a way.

Push your limits

Self-criticism → Self-compassion

There will never be anybody else in the world that can be as brutal to you as you can to yourself. You’re your worst enemy.
We tend to be our own biggest critic.
Next time you find yourself wanting to criticize yourself for not being great, ask if you can instead celebrate being good enough.
Savor the little victories as much as you criticize the little mistakes. You can focus on the small loses, or you can celebrate the small wins.

Legendary UCLA basketball coach John Wooden recommended the following nine promises that should be made by anyone seeking happiness and success…

Promise yourself that you will talk health, happiness, and prosperity as often as possible.
Promise yourself to make all your friends know there is something in them that is special and that you value.
Promise yourself to think only of the best, to work only for the best, and to expect only the best in yourself and others.
Promise yourself to be just as enthusiastic about the success of others as you are about your own.
Promise yourself to wear a cheerful appearance at all times and give every person you meet a smile.
Promise yourself to be so strong that nothing can disturb your peace of mind.
Promise yourself to forget the mistakes of the past and press on to greater achievements in the future.
Promise yourself to give so much time to improving yourself that you have no time to criticize others.
Promise yourself to be too large for worry, too noble for anger, too strong for fear, and too happy to permit trouble to press on you.

— John Wooden, Wooden: A Lifetime of Observations and Reflections On and Off the Court

(Kleck and Strenta 1980)

Victim Mentality: The 1980 Dartmouth Scar Experiment（傷痕實驗）

(Gottlieb 2019)

In Maybe You Should Talk to Someone, Lori Gottlieb frames guilt in a way I hadn’t considered before:

The “self-imposed sentences” we give ourselves.

When we feel guilty about something we’ve done, we often subconsciously decide how long we “should” suffer as a form of self-punishment.

Instead of forgiving ourselves or moving forward, we assign ourselves a kind of invisible prison sentence:

“Because I hurt someone, I must feel guilty for the rest of my life.”
“Because I made a mistake, I have to keep paying for it.”

#NEWSLETTER

You ever notice when you take a wrong turn on Google Maps, it doesn’t scream at you? It doesn’t say, you idiot, you failed. It just says recalculating and gives you another route.

That’s business. That’s life. You mess up, cool—reroute.

Maybe that wrong turn saves you from a worse crash. Maybe that detour taught you what the straight path never could. Maybe that scenic route was the exact view you needed to keep going.

So stop yelling at yourself like you lost forever. You’re not behind. You’re just recalculating.

And guess what? You’re still going to get there.

Dr. Peter Attia (Author of Outlive) shared a method on the Modern Wisdom podcast that he says completely fixed his negative self talk:

Notice when you’re about to speak to yourself negatively.
Rather than engaging with it, pull out your phone and record a voice memo of what you would say to a friend if they had just made the same mistake as you.

Disneyland’s Theatrical Vocabulary

Your identity dictates your actions

A true transformation begins with a mental shift

Acceptance and Commitment Therapy

The Growth Mindset

Illusory Truth Effect

Or: “I will try.”, “I need help.” ↩

Goggins, David. 2018. Can’t Hurt Me: Master Your Mind and Defy the Odds. Erscheinungsort nicht ermittelbar: Lioncrest publishing. ↩

Gottlieb, Lori. 2019. Maybe You Should Talk to Someone: A Therapist, HER Therapist, and Our Lives Revealed. Boston: Mariner Books, an imprint of HarperCollins Publishers. ↩

Kleck, Robert E., and Angelo Strenta. 1980. “Perceptions of the Impact of Negatively Valued Physical Characteristics on Social Interaction.” Journal of Personality and Social Psychology 39 (5): 861–73. https://doi.org/10.1037/0022-3514.39.5.861. ↩

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Be impeccable with your word

Wed, 10 Jun 2026 00:00:00 GMT

“Words are but pictures of our thoughts.” — John Dryden

“Understanding is the heartwood of well-spoken words.” — The Buddha

“Raise your words, not voice. It is rain that grows flowers, not thunder.”

One useful word is better than a thousand useless words.

Always be aware of how you are using the word. Avoid using the word to speak against yourself or to never-gossip-about-others about others.

Some questions to consider before you speak:

Does this need to be said?
Does this need to be said by me?
Does this need to be said by me right now?

Before you speak, let your words pass through three gates:

Is it true?
Is it necessary?
Is it kind?

speak-less-listen-more

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Be like water

Wed, 10 Jun 2026 00:00:00 GMT

“I said empty your mind, be formless, shapeless — like water. Now, you put water in a cup, it becomes the cup; You put water into a bottle, it becomes the bottle; You put it in a teapot, it becomes the teapot. Now, water can flow, or it can crash. Be water, my friend.” — Bruce Lee

“Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way round or through it. If nothing within you stays rigid, outward things will disclose themselves.” — Bruce Lee

“Don’t get set into one form, adapt it and build your own, and let it grow, be like water.” — Bruce Lee

“Be like water; soft as it is, it breaks through rocks and impenetrable surfaces.” — Matshona Dhliwayo

“I want to be like water. I want to slip through fingers, but hold up a ship.” — Michelle Williams

《Be Water, My Friend 似水無形，李小龍的人生哲學》

「Be Water，My Friend !」，意思是武者不被形式所拘，要像水一樣流動，既柔軟又剛強堅韌；既能適應萬物，又能匯聚為強大的力量。

當水被某種障礙物擋住時，它會平靜等待，卻又伺機而動；一旦移開障礙物，就會立刻奔流過去，毫不遲疑。所以，李小龍說，面對競爭與阻礙，「水，永遠都是放鬆卻做好準備的。」

「人無常勢，水無常形。」

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Be patient with results, but inpatient with actions

Wed, 10 Jun 2026 00:00:00 GMT

Set 5-year goals, but take 10-minute actions. Think long. Act now.

The Sprint vs Marathon Mindset

On a micro, day-to-day level, approach your work like you’re in a sprint — focused, fast, and intense.
On a macro, year-to-year scale, pace yourself like you’re running a marathon — steady, strategic, and sustainable.

A man who is a master of patience is master of everything else

Cultivate a strong bias towards action

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Beef

Wed, 10 Jun 2026 00:00:00 GMT

草飼 > 穀飼

冷凍牛排

不需要解凍，直接料理
1. 微波爐法
2. 烤箱法（逆式炙燒法 Reverse Sear）
  1. 烤箱預熱至攝氏 120 度
  2. 低溫慢烤約 1 小時左右：肉的中心溫度達到攝氏 45 度（三分熟）
  3. (Optional) 高溫快煎：再把牛排的兩面各煎 30 秒左右
  4. 靜置 8–12 分鐘

不能只依賴烤箱旋鈕上的溫度&時間，因為每塊牛排的大小&厚度都不同，要以插入牛排中心的探針溫度計之顯示數字為準

包裝：擠出全部空氣，防止表面氧化

真空機
保鮮膜 + 保鮮夾鏈袋

牛排熟度

raw
rare
medium-rare
medium
medium-well
well-done

牛排熟成方式

乾式 Dry Aging
濕式 Wet Aging

牛排部位

Onglet (aka hanger steak or butcher’s steak = 側腹橫隔膜 (裙邊)/屠夫牛排)
Entrecôte (Rib-Eye Steak)

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Being indistractable is superpower

Wed, 10 Jun 2026 00:00:00 GMT

Being indistractable is about doing what you say you’re going to do.

The state of our attention determines the state of our life. Poor attention management decreases the quality of almost every area of your life. It’s important to learn to navigate distractions in the age of abundance.

Distraction Fuels Depression And Anxiety

Depression is often the result of trying to change what we can’t and dwelling on the past. Anxiety is the result of trying to control what we can’t and worrying about the future. Both are amplified by constant distractions.

The opposite of distraction is not focus (專注力/聚焦力), but traction. The difference between traction and distraction is “intent”. Don’t confuse distraction with diversion. ¹

The key difference between being distractible and indistractable lies not in willpower, but in preparation.

Distraction isn’t a character flaw—it’s an impulse control challenge we can overcome. Studies show that external triggers (e.g., phone notifications) only account for about 10% of our distractions, and 90% of our distractions begin from within. These are called internal triggers. Internal triggers are uncomfortable emotional states/sensations (boredom, loneliness, fatigue, uncertainty, etc.) that we seek to escape with distraction. (Eyal and Li 2019)

How To Manage Distractions From External Triggers?

Abstinence: Simply remove external triggers from your environment

How To Manage Distractions From Internal Triggers?

The 10-Minute Rule
- The 10-minute rule says that we can give into any temptation or distraction for 10 minutes.
- When I feel the urge to check my phone, I tell myself it’s okay—but not right now. Instead, I wait for just ten minutes. This approach is known as “surfing the urge” in behavioral psychology. The idea is not to immediately give in to the impulse, but also not to outright deny it. By delaying the action (and 轉移/分散注意力!), you’ll often find that after those ten minutes, the urge has significantly diminished or disappeared entirely.
- Why it works?
  - When you tell yourself, don’t check the phone, you might inadvertently make the urge stronger due to Psychological Reactance. ²
  - Instead of disarming psychological reactance, a much better approach is to say, “Hey, I can check my phone if I want, but I choose to wait 10 minutes.”
  - By reframing the urge as a choice rather than a restriction, you engage with the internal trigger with curiosity rather than contempt.
  - Rather than being a blamer who points to external factors or a shamer who internalizes guilt, aim to be a claimer—someone who takes responsibility for managing discomfort by having a clear plan for responding to urges, rather than trying to suppress them.
  - This approach shows that you have agency—you can actually do what you say you’re going to do, and helps to reinforce your identity to follow through on your intentions, proving you’re not controlled by distractions.
  - Another way of reasoning is that, you don’t immediately sneeze when you feel the urge to sneeze—you take a moment, grab a handkerchief, and cover your face to prevent getting everyone sick. Similarly, when you feel an urge, like checking your phone, instead of giving in impulsively, you pause, acknowledge it, and wait.
  - Surfing the urge recognizes that internal triggers are like waves—you feel the emotions in the moment, and you allow them to crest and naturally subside, like a surfer riding on a surfboard until the wave is gone.

Pro Tip: Distract The Distraction

Use subtle cues to let people know when they shouldn’t interrupt your focus. These cues communicate, without confrontation, that you’re engaged in deep work and shouldn’t be disturbed.

For example:

Wearing a “concentration crown” or headphones (even if you’re not listening to anything) sends a clear signal that you’re occupied.
Placing a visible “Do Not Disturb” sign at your workstation.
Using a color-coded system (like a red desk light or a busy indicator) to let people know you’re in focus mode.

By redirecting potential distractions before they reach you, you preserve your workflow and maintain concentration without having to explain yourself repeatedly.

擁抱分心：如何善用大腦的漫遊特性提升專注力

(Davis 2015)

我們經常浪費時間和精力對抗大腦天生的漫遊傾向，責怪自己無法更專注，甚至視之為需要改進的缺點。再加上社會長期灌輸我們「白日夢是壞事」的觀念，使我們在發現自己走神時，往往會自責，甚至認為是懶惰的表現。

事實上，心思漫遊其實是正常且有益的 — 當談及長時間保持專注時，我們的秘密武器並非自律或意志力，而是學會寬待自己。絕對的專注過於不自然，強迫自己專心往往適得其反。許多人因無法持續專注而感到挫折，試圖用意志力對抗分心，然而，科學研究顯示 (Wegner et al. 1987)，這種做法反而會讓分心加劇。例如，當我告訴你：「不要想北極熊」，你的大腦是否立刻浮現北極熊的畫面？

這是因為大腦由神經元網絡構成，當一個神經元受到刺激時，它會激發或抑制與之連結的其他神經元。當你聽到「北極熊」這個詞，相關的神經元網絡便被激活，可能喚起你對熊的印象、可口可樂的廣告、孩提時參觀動物園的回憶，甚至對北極熊數量減少的擔憂。即使你的理性大腦接收到「不要想」的指令，但一旦神經元網絡啟動，各種聯想便無可避免地湧現。

這正是我們面臨的矛盾 — 工作需要專注，但大腦天生擅長分心。因此，提升效率的關鍵之一不是壓抑走神，而是「主動移除所有不必要的外在干擾」，讓注意力自然地回歸當下。

練習察覺當下的想法，並且不加批判 (Davis 2015)

「覺知注意（Mindfulness）」 指的是讓思緒自然游移，當我們發現心思飄遠時，不帶評價地察覺，然後溫和地將注意力帶回當下的感受。你可以在閱讀時試試看 — 當發現自己分心，只需留意這個有趣的現象，然後輕柔地將注意力拉回到眼前的內容。

這是一種「活在當下」的練習 — 覺察自己、他人以及周遭環境。當我們意識到心思飄移，可以成為一個中立的觀察者，單純觀看思緒的流動，而不是責備自己分心。當我們不再因無法專注而感到沮喪或焦慮，就能更有效地將注意力帶回手邊的事務。

想像衝浪的情境：衝浪者划出海面後，會坐在衝浪板上，隨波浮沉，耐心等待最合適的浪潮。雖然他們可以追逐每一道浪，但為了最精彩的一刻，他們選擇放棄多數浪潮，只為捕捉那最「正點」的一波，帶來最刺激、最值得的一次衝浪。

我們的思緒就像浪潮，當我們試圖專注時，無數念頭會自動湧現。「覺知注意」就是學會觀看這些思緒，如同觀察波浪 — 留意它們是否引發焦慮，或誘使我們分心。重點不是壓抑或驅逐這些念頭，而是像衝浪者一樣，放掉那些無助於專注的思緒，等待真正重要的念頭浮現。學會當個「心思衝浪者」，讓雜念來去自如，而不必對每個念頭做出反應。當我們學會放手，注意力自然會回到手邊的事務。根據經驗，這通常需要幾分鐘，偶爾可能長達十五分鐘，但相比沉迷於社群媒體、瀏覽新聞或網購，這樣的「浪費」其實微不足道。

如果你希望長時間專注於一件事，不必與分心對抗，也不必完全屈服於它。當心思漫遊時，信任它的存在 — 或許它只是想短暫喘口氣、更新資訊。讓它去吧，但別轉而投入其他事情。如此一來，你的專注力將更穩定，也更持久。

Why is it so hard to just do the work?

E.g., using a video game to calm children before surgery is a diversion shown in studies to help kids reduce fear and anxiety. ↩
is the resistance when people are told what to do/say (or not do/say), they perceive it as threatening their behavioral freedom, often leading them to do the opposite of what they are told (the natural human response is to rebel), especially when it involves prescribed language. ↩

Eyal, Nir, and Julie Li. 2019. Indistractable: How to Control Your Attention and Choose Your Life. Dallas, TX: BenBella Books, Inc. ↩

Wegner, Daniel M., David J. Schneider, Samuel R. Carter, and Teri L. White. 1987. “Paradoxical Effects of Thought Suppression.” Journal of Personality and Social Psychology 53 (1): 5–13. https://doi.org/10.1037/0022-3514.53.1.5. ↩

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Belief Analysis

Wed, 10 Jun 2026 00:00:00 GMT

Ask yourself: is it really true? Like, is it really true? Have you really got incontrovertible evidence to support this? Could there be no other way of interpreting the data other than the belief?
How does this belief make you feel? What thoughts or behaviors does it lead to?
Imagine a world in which this belief didn’t exist in your mind. You’ve never even entertained the thought of the belief. How do you feel in this situation? What thoughts or behaviors does this new state lead to?
Consider the opposite of the belief. Come up with 3 reasons why the opposite is true.
- “Acting as if…”
- Rational Emotive Behavior Therapy

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Ben Franklin’s Thirteen Virtues

Wed, 10 Jun 2026 00:00:00 GMT

#BLOG

富蘭克林の「13 美德表」

Temperance. Eat not to dullness; drink not to elevation.
Silence. Speak not but what may benefit others or yourself; avoid trifling conversation.
Order. Let all your things have their places; let each part of your business have its time.
Resolution. Resolve to perform what you ought; perform without fail what you resolve.
Frugality. Make no expense but to do good to others or yourself; i.e., waste nothing.
Industry. Lose no time; be always employ’d in something useful; cut off all unnecessary actions.
Sincerity. Use no hurtful deceit; think innocently and justly, and, if you speak, speak accordingly.
Justice. Wrong none by doing injuries, or omitting the benefits that are your duty.
Moderation. Avoid extremes; forbear resenting injuries so much as you think they deserve.
Cleanliness. Tolerate no uncleanliness in body, cloaths, or habitation.
Tranquillity. Be not disturbed at trifles, or at accidents common or unavoidable.
Chastity. Rarely use venery but for health or offspring, never to dullness, weakness, or the injury of your own or another’s peace or reputation.
Humility. Imitate Jesus and Socrates.

Source: thirteenvirtues.com

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Beware of the Gray Zone Where Junk Miles Live

Wed, 10 Jun 2026 00:00:00 GMT

A junk mile is a run done at a moderate intensity, typically 70–85% of your max heart rate. The gray zone—where junk miles live—is neither easy enough to promote recovery nor hard enough to drive meaningful adaptation. Spending too much time here can lead to stagnation, increased fatigue, and a higher risk of injury.

How to identify junk miles?

Test 1: The Heart Rate Test

If you wear a monitor, check your average heart rate during the run.

True easy running sits at 60 to 70% of max HR, around 120 to 140 bpm depending on fitness and age.
True hard running sits at 85 to 95% max HR, around 160 to 180 bpm.

If your easy runs are landing at 75 to 82% max HR, you’re in the moderate zone.

If your workouts aren’t designed around a specific pace or threshold target, they’re probably moderate-intensity junk.

Test 2: The Talk Test

During the easy run, you should be able to speak in full sentences.
At hard pace, you should be able to speak only a few words at a time before gasping.

If your easy runs require conscious effort or feel more like a workout than relaxed movement, you’re running at a moderate intensity and not getting the recovery benefits you need.

If you’re at a pace where you can speak but feel like you need to take breaths between phrases, you’re in the moderate zone.

References

What Are Junk Miles in Running? (And Why You’re Probably Getting It Wrong)

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Blue Zones

Wed, 10 Jun 2026 00:00:00 GMT

(Buettner and Skemp 2016)

藍區 (Blue Zones) are regions in the world where people live significantly longer and healthier lives compared to global averages.

百歲人瑞比例最高的地區
長壽人口密度最高的地區

Key traits of Blue Zone populations include:

Plant-based diets: Predominantly vegetables, legumes, and whole grains.
Regular physical activity: Daily natural movement rather than structured exercise.
Strong social connections: Close-knit families, supportive communities, and active social lives.
Sense of purpose: Having a reason to wake up every day, often linked to culture or personal goals.
Stress reduction practices: Daily rituals like meditation, naps, or prayer.
Moderate alcohol intake: Usually wine in moderation, often with meals and community.
Environmental factors: Safe, walkable communities that encourage movement and social engagement.

The most famous Blue Zones include:

日本沖繩 Okinawa (Japan)
義大利薩丁尼亞 Sardinia (Italy)
哥斯大黎加尼科亞 Nicoya (Costa Rica)
希臘伊卡利亞 Ikaria (Greece)
美國加州洛馬琳達 Loma Linda (California, USA)

Power 9

Move Naturally
Purpose
Downshift
80% Rule
Plant Slant
Wine @ 5
Belong
Loved Ones First
Right Tribe

Buettner, Dan, and Sam Skemp. 2016. “Blue Zones: Lessons From the World’s Longest Lived.” American Journal of Lifestyle Medicine 10 (5): 318–21. https://doi.org/10.1177/1559827616637066. ↩

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Body Language

Wed, 10 Jun 2026 00:00:00 GMT

“Your body communicates as much as your mouth. Don’t contradict yourself.” — Allen Ruddock

Body language is a powerful, often subconscious form of communication that can influence how others perceive us and how we feel about ourselves. The way we carry ourselves—our posture, gestures, and use of space—can send strong signals about our confidence, intentions, and emotional state.

In her TED Talk Your Body Language May Shape Who You Are, Amy Cuddy suggests that adopting expansive postures can influence hormone levels related to confidence and stress. People who take up more space are often perceived as more authoritative and trustworthy. Conversely, closed or contracted postures can signal insecurity or submission.

Take Up More Space

One of the simplest ways to project confidence and presence is to take up more space with your body. This is sometimes referred to as “power posing.”

When you expand your posture, you not only appear more confident to others, but you may also start to feel more confident internally.

Sitting

Sit with your legs apart rather than crossed tightly.
Lean forward slightly to show engagement and interest.
Avoid shrinking into yourself or making your body small.

Standing

Stand up straight with your shoulders back.
Keep your feet shoulder-width apart.
Let your arms rest comfortably at your sides or use open gestures.

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Boredom promotes creativity

Wed, 10 Jun 2026 00:00:00 GMT

(Taleb and Taleb 2016)

“You will be civilized on the day you can spend a long period doing nothing, learning nothing, and improving nothing, without feeling the slightest amount of guilt.”

(Han and Butler 2015)

“If sleep represents the high point of bodily relaxation, deep boredom is the peak of mental relaxation.”

“People who do a job that claims to be creative have to be alone to recharge their batteries. You can’t live 24 hours a day in the spotlight and remain creative. For people like me, solitude is a victory.” — Karl Lagerfeld

After observing that highly creative individuals like Einstein, Mozart, and da Vinci valued “free-floating periods of thought,” (Andreasen 2011) studied brain activity during idle moments.

Surprisingly, the brain wasn’t idle at all but rather engaged in active processes. This state, called Random Episodic Silent Thinking (R.E.S.T.) or the Default Mode Network (DMN) 預設模式網路 (Raichle et al. 2001), is when the brain actively seeks connections and forms associations, making sense of experiences.

DMN is best known for being active when a person is not focused on the outside world, engaged with doing mindless activities (such as walking, running, bike riding, taking shower ¹, driving, house cleaning, washing the dishes, hanging up the laundry, going to the grocery store, sitting on the beach/couch/sofa, etc.), and the brain is at wakeful rest (such as during daydreaming and mind-wandering ²).

Incubation Effect (醞釀/孵化效應)

When the brain relaxes sufficiently, creative solutions do appear.

Our brain is a self-organizing system—default to creativity when it’s in a “wakeful resting state”—free of inputs/free to wander.
Creativity tends to arise in states of relaxation which are preceded by a long period of focused deep thinking.

Boredom Alpha

When you pay attention to boredom, it gets unbelievably interesting. Boredom isn’t boring once you get curious about it.

Your most creative moments come during bouts of boredom. Experiencing regular periods of boredom is a competitive advantage. When you’re bored, your mind wanders, and creative insight (洞察力) strikes.

Boredom is a filter. Common ideas come before it. Uncommon ideas come after it. Stay with a project long enough to get bored with it, and then push yourself even further. The most valuable insights often bubble up after you get bored.

JK Rowling came up with the idea for Harry Potter while waiting for a train.

A few years later in 1990, after moving to London, I was sitting on a delayed train back home from Manchester when suddenly I had the idea of a boy wizard who went to wizarding school. Harry Potter and Hogwarts came out of nowhere in the most physical rush of excitement, and ideas came teeming into my head.

Shower Thoughts: Shower is an idea incubator. Keep Aqua Notes ready. ↩
= mindless recharging ↩

Andreasen, NancyC. 2011. “A Journey into Chaos: Creativity and the unconsciousFNx08.” Mens Sana Monographs 9 (1): 42. https://doi.org/10.4103/0973-1229.77424. ↩

Han, Byung-Chul, and Erik Butler. 2015. The Burnout Society. Stanford, California: Stanford Briefs, an imprint of Stanford University Press. ↩

Raichle, Marcus E., Ann Mary MacLeod, Abraham Z. Snyder, William J. Powers, Debra A. Gusnard, and Gordon L. Shulman. 2001. “A Default Mode of Brain Function.” Proceedings of the National Academy of Sciences 98 (2): 676–82. https://doi.org/10.1073/pnas.98.2.676. ↩

Taleb, Nassim Nicholas, and Nassim Nicholas Taleb. 2016. The Bed of Procrustes: Philosophical and Practival aphorisms$dNassim Nicholas Taleb. Random House trade paperback edition. Incerto / Nassim Nicholas Taleb$l. New York: Random House. ↩

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Brain Attic

Wed, 10 Jun 2026 00:00:00 GMT

“I consider that a man’s brain originally is like a little empty attic, and you have to stock it with such furniture as you choose. A fool takes in all the lumber of every sort that he comes across, so that the knowledge which might be useful to him gets crowded out, or at best is jumbled up with a lot of other things so that he has a difficulty in laying his hands upon it. Now the skillful workman is very careful indeed as to what he takes into his brain-attic. He will have nothing but the tools which may help him in doing his work, but of these he has a large assortment, and all in the most perfect order. It is a mistake to think that that little room has elastic walls and can distend to any extent. Depend upon it there comes a time when for every addition of knowledge you forget something that you knew before. It is of the highest importance, therefore, not to have useless facts elbowing out the useful ones.” — Sherlock Holmes

“A man should keep his little brain-attic stocked with all the furniture that he is likely to use, and the rest he can put away in the lumber-room of his library, where he can get it if he wants it.” — Arthur Conan Doyle, The Adventures of Sherlock Holmes

Attic = 閣樓或頂樓

Be your own cognitive curator; you decide what goes in and what stays out, making sure that you’re not wasting valuable mental space and energy on things that aren’t aligned with your goals or distract you from your goals.

與古老的記憶術「地點法」（Method of Loci）有異曲同工之妙。地點法，也被稱為「思考宮殿（Mind Palace）」，是一種通過將資訊與特定空間或地點聯繫起來，以幫助記憶的技巧。

“Mastermind: How to Think Like Sherlock Holmes” by Maria Konnikova

TV series Elementary - Season 1, Episode 2

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Breathing Techniques

Wed, 10 Jun 2026 00:00:00 GMT

It’s this thing we do 20,000 times per day, but we never really stop to consider how we’re actually doing it—or whether we could be doing it better.

1

On average, a healthy adult takes about 12–20 breaths per minute at rest. Let’s calculate the approximate number of breaths per day step by step.

Average breaths per minute: Let’s take the middle value, 16 breaths/min.
Breaths per hour: 16 × 60 = 960 breaths/hour
Breaths per day: 960 × 24 = 23,040 breaths/day

So, a typical adult breathes roughly 23,000 times per day.

Breath Counting
- 默念：1, 2, 3, …
- 默念：in, out, in, out, …
- 默念：
  - “Breathe in, my mind clears”
  - “Breathe out, my body relaxes”
- 默念：
  - “Relaxation flows in”
  - “Stress flows out”
- 默念：
  - “I receive the suffering of others and transform it into peace and joy.”
  - “I send peace and joy to all beings, without exception.”
Breath Control (Diaphragmatic/Belly/Abdominal Breathing 腹式呼吸)
- Normal breathing is relatively shallow and does not use the full capacity of the lungs.
- Diaphragmatic breathing is a deep breathing exercise that fully engages the diaphragm and increases the efficiency of the lungs.
- Steps
  - Place one hand on the chest; place the other hand on the stomach
  - Breathe in through the nose; breath out through the mouse
    - Try inhaling through your nose and consciously draw the air back, parallel to the roof of your mouth—not upward—since your nasal cavity has more room backwards than upwards. This subtle shift reflexively engages deep diaphragmatic breathing, which improves oxygen efficiency, supports nervous system regulation, and enhances mental clarity and sleep quality. Practicing this method 2–3 times daily can help your body adopt it naturally during sleep. For more, check out this Instagram reel by @kaizben.
  - Abdomen releases outwards when inhaling and expands inwards when exhaling
  - The chest remains still
142 高效呼吸法：一吸四憋二呼
- 讓淋巴系統充分排除毒素
Equal Breathing
- Take a slow inhale through the nose that lasts for the count of 3
- Exhale slowly through the nose for the whole count of 3
Coherent Breathing
- is a slow, rhythmic breathing technique where you inhale and exhale through your nose for an equal amount of time, typically 5–6 seconds each, to create a balanced 5–6 breaths-per-minute pace.
Extended Exhaling
Box Breathing: inhale-hold-exhale-hold
- Count to 4 and slowly inhale.
- Count to 4 and hold your breath.
- Count to 4 and slowly exhale.
- Count to 4 until you inhale again.
The Lion’s Breath Technique
- Sit in a comfortable position with a slight forward lean and your hands on the floor
- Focus your gaze on the tip of your nose
- Inhale deeply through your nose
- Open your mouth, stick your tongue out and down to your chin
- Exhale forcefully with a “HA!” sound. Note: Limit the forcefulness of the exhale if you’re a beginner.
- Repeat 2-3x
The 4-7-8 Breath Technique
1. Inhale through your nose for a 4-second count
2. Hold your breath for a 7-second count
3. Exhale through your mouse for an 8-second count, making a “whoosh” sound through placing the tip of your tongue on the ridge behind your upper front teeth.
4. Repeat 3–5 times.
The Physiological (Mindful) Sigh (to reduce stress, promote relaxation, improve sleep, lower resting heart rate, stay in or return to a calmer state, and enhance mood)
- Double-inhale through your nose (with no exhale in between!), to maximally inflate your lungs
  - 1 deep inhale through the nose
  - 1 short inhale to top up
- Long exhale through your mouth until you are lungs-empty (to offload the max amount of CO2)
- Repeat 2–3 cycles
The Cyclic Hyperventilation (to increase alertness and enhance focus)
- Take a deep inhale through the nose, immediately followed by a deep exhale (active or passive) through the mouth
- Repeat 25x, then fully exhale until lungs are empty and hold for 15-30 seconds

4-7-8 呼吸法

這個方法由 Andrew Weil 博士推廣，能幫助身體快速放鬆，甚至有助於睡眠：

吸氣（4 秒）: 用鼻子緩緩吸氣，默數 4 秒。
憋氣（7 秒）: 屏住呼吸，默數 7 秒。
吐氣（8 秒）: 用嘴巴緩緩吐氣，持續 8 秒。
重複 3–5 次，就能感覺到身心明顯平靜下來。

箱式呼吸法（Box Breathing）

這是美國海豹部隊用來在壓力下保持冷靜的技巧：

吸氣（4 秒）: 用鼻子緩緩吸氣，默數 4 秒。
憋氣（4 秒）: 屏住呼吸，默數 4 秒。
吐氣（4 秒）: 用嘴巴緩緩吐氣，默數 4 秒。
憋氣（4 秒）: 再次屏住呼吸，默數 4 秒。

想像一個正方形，每個邊都是 4 秒，跟著節奏繞行，就能穩定心率，找回專注。

冰人呼吸法 Wim Hof Breathing Method ¹

① 進行 30～40 次強力深呼吸（Cyclic Hyperventilation）

鼻子吸、嘴巴呼。
每次吸氣都像海浪般帶動腹部與胸部。
強力但不要用力過度，節奏穩定即可。

② 最後一次呼吸：深深吸滿 → 完全吐氣

在第 30~40 次的最後一次：盡可能深吸氣、完全吐氣。

③ 屏息（Retention）

吐氣後憋住呼吸，直到自然出現「想吸氣」的反應。
通常為 1~3 分鐘。

④ 恢復呼吸（Recovery Breath）

當需要吸氣時：
- 深吸一大口氣，填滿肺部但不吐氣。
- 憋住 10~15 秒，再放鬆吐氣。
完成一回合。

⑤ 重複以上步驟（①～④），做 3~4 輪/回合

The Wim Hof Method is a comprehensive mind-body training system built on three pillars: Breathing Technique, Cold Exposure, and Mindset & Commitment.（是一套整合「呼吸控制」、「冷療訓練」與「意志專注」的完整身心鍛鍊系統） ↩

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Broken Windows Theory

Wed, 10 Jun 2026 00:00:00 GMT

= 破窗效應

“If a window in a building is broken and is left unrepaired, all the rest of the windows will soon be broken.” — James Q. Wilson & George L. Kelling

The Broken Windows Theory is a criminological concept introduced by James Q. Wilson and George L. Kelling in 1982.

It posits that visible signs of disorder and neglect—such as broken windows, graffiti, or litter—can encourage further disorder and even more serious crime.

Examples

Urban Decay: In neighborhoods where abandoned buildings and vandalism are common, residents may feel less safe, and criminal activity can increase. Conversely, communities that quickly repair damage and maintain cleanliness often experience lower crime rates.
Subway Policing: The theory influenced policing strategies in New York City in the 1990s, most notably the “zero tolerance” approach. One of the earliest and most visible applications was in the subway system, where cracking down on fare evasion and minor offenses was credited with reducing more serious crimes.
Digital Spaces: The theory can also apply to online communities. If moderators allow spam or abusive comments to persist, the overall quality of discourse may decline, and more disruptive behavior may follow.

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Burnout

Wed, 10 Jun 2026 00:00:00 GMT

= 過勞

Burnout isn’t just something that happens to overworked people in high-stress, demanding jobs. It also happens:

when you treat rest as a reward to be earned rather than a right you deserve.
when work loses its sense of meaning, joy, or balance.

You may feel overwhelmed, unmotivated, and unable to keep up, no matter how hard you try.

According to the World Health Organization (WHO), burn-out is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions:

feelings of energy depletion or exhaustion;
increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; and
reduced professional efficacy.

通常不是因為工作量太多，而是不知道「為何而戰」。

A lot of “burnout” is just the result of prolonged exposure to environments you were never truly aligned with to start. Sometimes burnout is just a late-stage indicator or early-stage misalignment.
Burnout often isn’t about how many hours you work—it’s about how the work makes you feel.

烤土司症候群

指身心極度疲憊，接近崩潰但尚未完全過勞的狀態，就像差一步就要烤焦的吐司。
看似金黃收香，但其實只差一步就要焦黑？

Karoshi (過勞死) is a Japanese term that means “death from overwork.” It refers to sudden deaths caused by excessive work-related stress, often due to long hours, heavy workloads, and high-pressure environments. The main causes of Karoshi are typically heart attacks, strokes, and suicide due to extreme overwork.

Three Types Of Burnout

(Abdaal 2024)

Overexertion Burnout

This burnout comes from doing too much for too long ¹ without adequate rest or recovery.
Depletion Burnout

This burnout arises from doing work that constantly drains your energy, even if the workload itself isn’t overwhelming.
Misalignment Burnout

This occurs when your work is out of sync with your values, goals, or identity.

How To Avoid Burnout?

“Never pump yourself dry.” (& Stop before you are exhausted.)

Hemingway advised against pushing to exhaustion. Leaving energy in reserve helps you maintain enthusiasm and consistency without burnout.

Actionable Strategies for Prevention & Recovery

Prioritize intentional rest: Rest is not a reward, but a prerequisite for sustainable productivity.
Set boundaries: Learn to say no, and protect your time and energy.
Align work with values: Burnout often signals misalignment. Reconnect with your sense of purpose and meaning.
Alternate intensity and recovery: The most productive people work in focused sprints, then fully rest. Avoid the “marathon pace” trap—switch between deep work, rest, and play.
Sleep is non-negotiable: Treat sleep as the foundation of all performance, not something to sacrifice.
Redefine success: Focus on sustainability, not just achievement.

Busyness

“Crunch mode”, also referred to as “crunch time,” is the term used by those in the software development industry to describe working extra hours for extended periods of time in order to finish a project or meet a deadline. ↔ Slack in project management is the time a task can be delayed without causing a delay to either subsequent tasks or project completion time. The amount of time before a constraint binds. ↩

Abdaal, Ali. 2024. Feel-Good Productivity: How To Do More Of What Matters To You. Celadon Books. ↩

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Busyness

Wed, 10 Jun 2026 00:00:00 GMT

“Beware the barrenness of a busy life.” — Socrates

“If you do not change direction, you may end up where you are heading.” — Lao Tzu

“Working hard for a long time without checking what the better things to be working on are is a hidden form of laziness. A laziness that disguises itself as something to be proud of.” — Julian Shapiro

“Busyness is no different from laziness when it doesn’t lead you to accomplish anything.” — (Bailey 2016)

“I’m about to make a wild, extreme and severe relationship rule: the word busy is a load of crap and is most often used by assholes. The word “busy” is the relationship Weapon of Mass Destruction. Remember: men are never too busy to get what they want.” — Greg Behrendt, He’s Just Not That Into You: The No-Excuses Truth to Understanding Guys

Perpetual Busyness: We’re in the midst of a global busyness crisis

The Busy Trap = The Rat Race — A treadmill to nowhere
- = 瞎忙 = 窮忙 = 假勤奮 = 偽生產力 ¹
Often, we found there was a lot of movement, but no forward progress (like a “Rocking Horse” — always moving, but never going anywhere). ²
有時候，我們會覺得自己很忙，好像做了很多事，卻根本沒做出什麼明顯的成績。有行動，卻沒有成果。辛苦了老半天，結果卻回到原點，開始時和結束時的狀態都差不多，沒什麼進展。這正是「效率 (Efficient) 」與「效能 (Effective) 」的關鍵區別。兩者看似相近，實則大不相同 — 如果方向錯了，即使做得再好，也只是徒勞無功。
Action: Break the busyness cycle. Don’t fall into “The Efficiency Trap.”

the-red-queen-effect

“Being In Motion vs Taking Action” by James Clear

“Never mistake activity for achievement.” — John Wooden

You gain clarity through motion, but don’t mistake motion with action. Beware of false progress.

Don’t confuse being busy with being productive.

I work harder, but you’re busier.

The most invisible form of wasted time is doing a good job on an unimportant task.

Rule: Boredom > Busyness

Scarcity creates a mindset that perpetuates scarcity

What you work on is far more important than how productively you work

Hard work is a secret form of procrastination or laziness due to a misallocation of time and energy. ↩
Rocking Horse (搖搖馬) ↔ Carousel/Merry-Go-Round (旋轉木馬) ↩

Bailey, Chris. 2016. The Productivity Project: Accomplishing More by Managing Your Time, Attention, and Energy. Westminster: Crown/Archetype. ↩

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Caffeine

Wed, 10 Jun 2026 00:00:00 GMT

提神 ≠ 專注

Caffeine is a diuretic, causing the loss of fluid, sodium and other electrolytes.

Consume equal volumes of water with your caffeine to avoid jitteriness,¹ blurry vision or a low blood sugar feeling.
- Side Effect: 心悸（心跳加速）& 焦慮
Ideally, add a small pinch of sea salt, table salt or electrolyte-replacement powder.

Do not drink coffee immediately upon waking. Instead, delaying coffee consumption for a minimum of 1.5–2 hours after waking.

Caffeine wakes you up by fooling/blocking the adenosine from adhering to its normal receptors in the brain. You want your body to clear out the adenosine before adding caffeine, otherwise you’ll feel drowsy again once the caffeine wears off.
This could greatly help to get rid of the “afternoon crash/post-lunch slump.”
The best time to drink coffee is likely mid-to-late morning, when your cortisol levels start to drop.

Consuming caffeine on an empty stomach allows for a smaller dose to have the same stimulant and performance-enhancing effects.

Avoid drinking caffeine for least 10–12 hours before bedtime.

Peak focus and alertness will occur ~30 minutes after caffeine consumption and last ~60 minutes.

To experience the maximum performance-enhancing effects of caffeine, abstain from caffeine for a few days (3–20 days). Then, on the day of the physical challenge (e.g., marathon), ingest caffeine ~30 minutes before the start.

緊張不安；心煩意亂 ↩

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Character is who you are when nobody’s watching

Wed, 10 Jun 2026 00:00:00 GMT

“Personality is how you respond on a typical day, character is how you show up on a hard day.” — Adam M. Grant, Hidden Potential: The Science of Achieving Greater Things

“Character is often confused with personality, but they’re not the same. Personality is your predisposition—your basic instincts for how to think, feel, and act. Character is your capacity to prioritize your values over your instincts.” — Adam M. Grant, Hidden Potential: The Science of Achieving Greater Things

“Character is more than just having principles. It’s a learned capacity to live by your principles.” — Adam M. Grant, Hidden Potential: The Science of Achieving Greater Things

“Be more concerned with your character than with your reputation, because your character is what you really are, while your reputation is merely what others think you are.” — John Wooden

“I want to be the person that is the first person there and the last person to leave. That’s who I want to be, because I think the road to success is through commitment, and through the strength to drive through that commitment when it gets hard. And it is going to get hard and you’re going to want to quit sometimes, but it’ll be colored by who you are, and more who you want to be.” — Will Smith

Your character is who you are on the inside. Your reputation is who others see on the outside.
Your character is who you are when no one is looking. Your reputation is who others see when they are looking.
Your character is who you are when facing a crisis. Your reputation is who others see when facing a crisis.

Anyone can smile when life goes smoothly.
Anyone can train when they feel great.
Anyone can be kind when the relationship is easy.

What matters most is how you respond on the bad days, not the good ones.

The strong mind finds a way to stay steady … even when plans fall apart.
The strong body finds a way to train … even when the day doesn’t go your way.
The strong relationship finds a way to reconnect … even when things get rough.

It’s how you act when the situation isn’t optimal that makes the difference.

Do It Anyway by Mother Teresa

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Chesterton’s Fence

Wed, 10 Jun 2026 00:00:00 GMT

A reminder to look before we leap; to understand before we act.

Never remove/tear down a fence until you know why it was there/built in the first place.
Never take a fence down unless you know why it was put up.
Never criticize something before understanding why it exists in its current form.

Before you tear down the fence, make sure you know the wolves it was keeping at bay.

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Chronotype

Wed, 10 Jun 2026 00:00:00 GMT

= 生理時型

What is Chronotype?

Chronotype refers to your natural preference for sleep and activity times. It determines when you’re most alert and energetic during the day. It’s influenced by your internal circadian rhythm and largely shaped by genetics.

In simple terms, chronotype tells you: “What kind of internal clock person are you?”

4 Common Chronotypes (Animal Types)

These are based on Dr. Michael Breus’s book The Power of When:

Chronotype	Peak Productivity Time	Traits
🐻 Bear	9:00–17:00 (daytime)	Most people fall here; energy rises and falls with the sun.
🦁 Lion	6:00–14:00 (early morning)	Early risers; energized in the morning, fade by evening.
🐺 Wolf	13:00–21:00 (afternoon/evening)	Night owls; slow starters, peak later in the day.
🐬 Dolphin	Unpredictable	Light sleepers, easily disturbed, irregular energy.

Morning lark (雲雀；百靈鳥) ↔ Night owl (貓頭鷹)

Why Knowing Your Chronotype Helps

Smarter scheduling: Tackle hard tasks when you’re naturally most alert.
Avoid energy mismatches: Night owls should avoid deep work early in the morning.

Work in sprints, work with your biology

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Cinammon

Wed, 10 Jun 2026 00:00:00 GMT

分清楚肉桂種類很重要！

錫蘭肉桂（Ceylon cinnamon）
- 產地主要在斯里蘭卡，又稱「真肉桂」。
- 味道細緻、帶有淡淡的甜香，捲成多層，顏色較淺，質地較脆。
- 香豆素（Coumarin）¹ 含量低，長期食用較安全。
- 價格通常較高。
桂皮肉桂（Cassia cinnamon）
- 產地多為中國、印尼、越南等地。
- 味道較嗆、辛辣，捲成單層，顏色較深，質地較硬。
- 香豆素含量高，過量或長期食用可能對肝臟有害，適合偶爾調味用。
- 價格較便宜。

兩種肉桂都是微量元素「錳（Manganese）」的極佳來源。錳是構建健康骨骼，以及多種生理過程（如碳水化合物和脂肪代謝）所需酶的重要激活素。

適量食用肉桂有以下健康益處：

含有豐富抗氧化物，有助於抗發炎（Inflammation）與減少氧化壓力。
可能有助於降低血糖、提升胰島素敏感度（對第二型糖尿病者有益）。
具抗菌、抗黴菌特性，有助於抑制細菌和真菌生長。
有助於降低膽固醇和三酸甘油脂，支持心血管健康。

是一種天然化合物，有稀釋血液之作用。 ↩

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Circadian Rhythm

Wed, 10 Jun 2026 00:00:00 GMT

= 生理時鐘 = 晝夜節律

Circadian rhythm is the conductor of your body’s orchestra/symphony.

What is Circadian Rhythm?

The circadian rhythm is an internal biological clock that governs/modulates the sleep-wake cycle. It operates on a roughly 24-hour cycle, responding primarily to light and darkness in the environment.

Key Features

Generated from within, but synchronized (entrained) by external cues, especially light (zeitgebers).
Found in almost all living organisms, from plants to animals to humans.
Can be shifted by travel (jet lag), shift work, or changes in routine, but prefers regularity.

Examples

Morning sunlight triggers a rise in cortisol, helping you feel alert and awake.
Body temperature drops to its lowest point (temperature minimum) a few hours before waking, then rises through the day.
Melatonin (the sleep hormone) increases in the evening as it gets dark, signaling the body to prepare for sleep.
Adenosine builds up during wakefulness, creating sleep pressure, and is cleared during sleep.

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Cognitive Defusion

Wed, 10 Jun 2026 00:00:00 GMT

What is Cognitive Defusion?

認知脫鉤（Cognitive Defusion）是一種心理技巧，目的是讓你意識到「你不是你的想法」（separation from thoughts）。這種技巧強調將自己與腦中的念頭分開，尤其是那些負面或限制性的想法。

In Acceptance and Commitment Therapy (ACT), cognitive defusion is the process of learning to perceive thoughts, images, memories, and other cognitions as what they are—not what they appear to be. Instead of seeing thoughts as absolute truths or commands, you observe them as passing mental events.

Cognitive Defusion creates some space between yourself and your negative thoughts, allowing you to “un-fuse” from them.

Techniques

Labeling thoughts: Instead of saying “I’m a failure,” rephrase as “I’m having the thought that I’m a failure.”
Thanking your mind: When a negative thought arises, say “Thanks, mind!” to acknowledge it without judgment.
Silly voices: Repeat the thought in a funny voice or sing it to reduce its power.
Visualizing thoughts: Imagine your thoughts as clouds floating by or leaves drifting down a stream.

Why Practice Cognitive Defusion?

Reduces the impact of negative thinking
Increases psychological flexibility
Helps you act according to your values, not your fears or automatic reactions

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Collective Unconscious

Wed, 10 Jun 2026 00:00:00 GMT

The collective unconscious, a concept by Carl Jung, refers to a universal layer of the unconscious mind shared by all humans. Unlike personal unconsciousness, which is based on individual experiences, the collective unconscious contains inherited, universal elements such as archetypes—recurring symbols and themes like the Hero, the Mother, or the Shadow—that appear across cultures in myths, dreams, and art. These archetypes are not learned but innate/inborn, shaping how people perceive and interpret the world on a deep, often unconscious level.

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Communication

Wed, 10 Jun 2026 00:00:00 GMT

“The single biggest problem in communication is the illusion that it has taken place.” — George Bernard Shaw

“The greatest communication is usually how we are rather than what we say.” — Joseph Goldstein

True communication goes far beyond words. Often, it’s the way we show up—our presence, our calm, and our authenticity—that speaks volumes without uttering a word. Goldstein’s insight reminds us to focus on being fully present and genuine, knowing that these qualities often communicate more deeply than any words.

Communication is not about saying what we think. Communication is about ensuring others hear what we mean.
Communication is about what is received, not what is intended.

If there is a gap between what you are saying and what they are hearing, you have to find a new way to say it.

Nonverbal communication often plays a crucial role in how well a verbal communication is received.

State the facts and tell the truth. Speak with integrity—say exactly what you mean and mean exactly what you say.

“If you tell the truth, you don’t have to remember anything.” — Mark Twain

“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” — Dr. Seuss

“It is better to be hated for what you are than to be loved for what you are not.” — André Gide

If you think something, say something. Don’t expect people to guess your thoughts and feelings. Don’t hold a grudge when people didn’t predict what you wanted them to do. Just tell them.
People can’t read your mind ¹ / the thoughts in your head, they can only react to your action/word.
People who use direct/precise/literal sentences ↔ People who use indirect/shadow/implied/figurative sentences
- It’s better to be direct about almost everything than to play a game of subtle hints and plausibly deniable nudges.
潛台詞：指話語背後隱藏的真正含義
誠實地說出自己的感受，不只是尊重自己，也是尊重他人。當你說出「真心話」時，其實只會有兩種結果：
1. 對方願意尊重你的感受，關係因此更緊密。
2. 對方無法接受你的真實樣貌，選擇離開，結束一段不健康的關係。
無論是何種結果，其實都是好事。

Escape competition through authenticity

Be radically candid

How to Lead With Radical Candor | Kim Scott | TED

Praise specifically. Criticize generally.
Praise in public. Criticize in private.

Point Positive

Don’t fix the blame, fix the problem.

When facilitating, if you’re talking too much, or working too hard, you’re probably doing something wrong.

As Neil Strauss said, “Unspoken expectations are premeditated resentments.” I say, “Shared expectations are adaptive gratification.”

“Timing influences communication. Talk about potential mistakes before they happen and people start looking for ways to prevent them. Talk about actual mistakes after they happen and people start looking for reasons to defend their actions. What do we need to be talking about now, so we can learn the lessons before we need them?” — James Clear

3 Steps to avoid “unspoken expectations”

Start with facts and what you expect, specifically (think “painting done” ²).
Describe why it’s an expectation or concern.
Ask a question to invite them into the dialogue.

The Drama Triangle

Adam Grant on unlocking someone’s potential:

“I’m giving you these comments because I have very high expectations, and I’m confident you can reach them.”

The Tip Framework

To ensure clear communication, incorporate these three elements at the start of your message [02:26]:

Topic: Clearly state the subject of the conversation [02:37].
- Example: Start with a clear and specific topic sentence, such as “I’d like to talk about July sales figures” [04:40].
Intent: Explain what you want the other person to do with the information [05:10].
- Example: Clearly state your intent, whether it’s to ask a question, get a decision, or simply vent [07:33].
Point: Summarize the most important information [08:19].
- Example: Deliver the most important information upfront, like “Our project launch is going to be delayed by a month” [09:47].

When someone has a problem, ask if they want empathy or a solution

“Too often we look for strategies that will shift people out of negative emotion spaces, but that’s not always possible. During difficult times, sometimes we just need to be there for one another.” — Marc Brackett, Permission to Feel: The Power of Emotional Intelligence to Achieve Well-Being and Success

We often jump into “Mr. Fix It” mode, eager to offer advice and solve a problem. However, this can create tension because people don’t always want a solution; sometimes, they just want to feel heard and understood. In fact, most arguments are not really about the argument, so most arguments can’t be won by arguing.

The next time a friend, partner, or family member comes to you with a problem, resist the urge to immediately offer advice. Instead, take a moment and ask a simple question to clarify what they truly need. You can frame it as:

“Do you want to be helped, heard, or hugged?”
- The 3H (Helped, Heard, or Hugged) Method
  1. Practical: What is this really about? → You offer help.
  2. Emotional: How do we feel? → You simply listen.
  3. Social: Who are we? → You reciprocate vulnerability.
“Do you want empathy or do you want a solution?”

Source: Lisa Feldman Barrett: Balancing the Brain Budget [The Knowledge Project Ep. #92]

This simple step can prevent misunderstandings and show that you’re there for them in the way they need you to be. People want to feel understood, and sometimes the best support you can offer is just your presence and a listening ear.

The power of over-communication

Always communicate more than feels necessary.

When you think you’ve communicated too much, you probably haven’t communicated enough.

When you think you’ve communicated plenty, you almost certainly haven’t.

Different team members might interpret the shared information in different ways or have different levels of context or understanding.

Over-communication means deliberately going beyond the minimum you think is necessary, and consequently ending up sharing exactly the right amount.

The Five Ws

Always tell people who is going to do what, where, when, and why.

Feedback

They are not “mind readers”. ↩
This means to fully walk through expectations of what the completed task will look like, including when it will be done, how it will be used, the context, the consequences of not doing it, the costs—everything you can think of to paint a shared picture of the expectations. ↩

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Confidence comes from preparation

Wed, 10 Jun 2026 00:00:00 GMT

“Confidence comes from preparation. When the game is on the line, I’m not asking myself to do something I haven’t done thousands of times before. In those moments, if I look ice-cold or not nervous, it’s because I’ve done it thousands of times before. So it’s just one more time.” — Kobe Bryant

“Nothing wins more often than superior preparation. Genius is usually preparation.” — Kekich Credo

“You don’t become confident by shouting affirmations in the mirror, but by having a stack of undeniable proof that you are who you say you are.” — Alex Hormozi

People are always claiming that success is a matter of luck, but as Pasteur pointed out, “Luck favors the prepared mind.” […] Many times a discussion with a person who has just done something important will produce a description of how they were led, almost step by step, to the result. It is usually based on things they had done, or intensely thought about, years ago. You succeed because you have prepared yourself with the necessary background long ago, without, of course, knowing then that it would prove to be a necessary step to success.” — Richard Hamming

“The fight is won or lost far away from the witnesses, behind the lines, in the gym and out there on the road, long before I dance under those lights.” — Muhammad Ali

Confidence in public comes from discipline/preparation in private.

自信，只能從面對並且克服「不擅長」的事裡獲得。當一個人從無到有、從 0 到 100 的過程中獲得成就感，那才是真正的自信。

Layla Shaikley

Confidence doesn’t come from believing in yourself. It comes from having done the uncomfortable thing enough times that your nervous system stops flagging it as an emergency.

Because nothing is actually hard, it’s just unfamiliar.

Difficulty is a perception your brain assigns to protect you from novelty — not an accurate measure of what you’re capable of. Every time you post, pitch, or push through something that scares you, your brain updates its prediction model. Expansion stops being coded as danger.

You don’t build confidence by thinking differently. You build it by acting before you’re ready, until the action becomes familiar enough that the threat response weakens.

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Confirmation Bias

Wed, 10 Jun 2026 00:00:00 GMT

Confirmation bias (確認偏誤) is the tendency to search for, interpret, and remember information in a way that confirms our preconceptions.

It shapes our worldview, making us more likely to notice evidence that supports what we already believe, while ignoring or dismissing contradictory information.
It reinforces stereotypes (意識形態) and prejudices (歧視), making it harder to change our minds or learn from new experiences.

先射箭再畫靶

Shoot the arrow, then draw the target.

illustrates how we often decide what we want to believe and then look for evidence to justify it, rather than letting evidence guide our beliefs.

How to avoid confirmation bias?

Deliberately seek out information that challenges your beliefs.
Practice active listening when engaging with opposing viewpoints.
Keep a journal of moments when you notice your own bias.

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Cooking

Wed, 10 Jun 2026 00:00:00 GMT

量匙

1 大匙 = 1 Table Spoon = 1 T = 15 ml
1 小匙 = 1 茶匙 = 1 Tea Spoon = 1 t = 5 ml

量杯

1 杯 = 240 ml

1 (台) 斤 = 0.6 公斤
1 ounce (oz) = 28 grams (g)

兑水 = 加水稀釋

Remember that water is often used to adjust the consistency of sauces, soups, and batters. Add gradually to avoid over-thinning.

The Power of Acid

“Roasted carrots, cauliflower, and broccoli—or anything that’s developed sweetness from browning—will always appreciate a squeeze of lemon or touch of vinegar. A little will go a long way.” — Samin Nosrat, Salt, Fat, Acid, Heat

Acidic ingredients like lemon juice and vinegar can brighten the flavors of roasted or sautéed vegetables, meats, and even grains.

A small splash added at the end of cooking can balance richness and enhance natural sweetness developed through browning (The Maillard Reaction 梅納反應).

For instance, after roasting carrots or cauliflower, try tossing them with a teaspoon of lemon juice or a drizzle of balsamic vinegar to elevate their flavor.

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Cortisol

Wed, 10 Jun 2026 00:00:00 GMT

Cortisol (皮質醇) is often referred to as the “stress hormone.”

Cortisol levels follow a daily cycle, peaking about 30–45 minutes after waking (the “cortisol awakening response”) and gradually declining throughout the day.

Functions

Increases blood sugar through gluconeogenesis
Aids in metabolism of fat, protein, and carbohydrates
Helps regulate blood pressure

Stress Response

During periods of acute stress, cortisol levels rise rapidly, preparing the body for “fight or flight.” Chronic stress can lead to persistently high cortisol, which is linked to negative health outcomes (e.g., impaired cognition, suppressed immunity, increased abdominal fat).

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Courage is knowing what not to fear

Wed, 10 Jun 2026 00:00:00 GMT

“Success is not final, failure is not fatal: it is the courage to continue that counts.” — Winston Churchill

“Courage is simply doing whatever is needed in pursuit of the vision.” — (Senge 2006)

“Courage is resistance to fear, mastery of fear - not absence of fear.” — Mark Twain

“Courage is not the absence of fear, but rather the assessment that something else is more important than fear.” — Franklin D. Roosevelt

“Courage is feeling fear, not getting rid of fear, and taking action in the face of fear.” — Roy T. Bennett, The Light in the Heart

“Life shrinks or expands in proportion to one’s courage.” — Anaïs Nin

“The only courage that matters is the kind that gets you from one moment to the next.” — Mignon McLaughlin

“You cannot swim for new horizons until you have courage to lose sight of the shore.” — William Faulkner

“Courage is not simply one of the virtues but the form of every virtue at the testing point, which means at the point of highest reality.” — C.S. Lewis, The Screwtape Letters

“Are you paralyzed with fear? That’s a good sign. Fear is good. Like self-doubt, fear is an indicator. Fear tells us what we have to do. Remember one rule of thumb: the more scared we are of a work or calling, the more sure we can be that we have to do it. The amateur believes he must first overcome his fear; then he can do his work. The professional knows that fear can never be overcome.” — Steven Pressfield, The War of Art

“If you are unsure of a course of action, do not attempt it. Your doubts and hesitations will infect your execution. Timidity is dangerous: Better to enter with boldness. Any mistakes you commit through audacity are easily corrected with more audacity. Everyone admires the bold; no one honors the timid.” — Robert Greene, The 48 Laws of Power

“A coward dies a thousand times before his death; but the valiant taste of death but once.” — Julius Caesar ¹

“Bravery does not mean the absence of fear. Bravery is learning to continue forward even when you’re terrified.” — Will Smith, Will

“Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day whispering, ‘I will try again tomorrow.’” — Mary Anne Radmacher

“When do I know I’m Spider-Man? You won’t. That’s all it is, Miles. A leap of faith.” — Peter Parker, Spider-Man: Into the Spider-Verse (2018 film)

“I don’t know what is going to happen next year, no one does. But that’s OK. I can handle it, I decide. It’s just a harder gear, and I am ready. All I have to do is take a deep breath and ride.” — Meg Medina, Merci Suárez Changes Gears

Courage is who you are when it’s inconvenient. When no one is watching. When the rewards are uncertain. When the outcomes are unpredictable.

Courage isn’t courageous because it works out. Courage is courageous because you act without knowing that it will.

因無所懼，而生其心。

“Veni nec recedam”

我來此，我不退卻。

Intelligence isn’t just about what you know. It is also the ability to avoid being your own bottleneck.

If you lack the skills, be willing to look foolish while you learn them.
If you lack the connections, be courageous enough to reach out and build them.
If you feel uncertain, be bold enough to figure it out along the way.

Many people have the ability, but they talk themselves out of trying.

It’s better to die than to walk around scared. ↩

Senge, Peter M. 2006. The Fifth Discipline: The Art and Practice of the Learning Organization. Rev. and Updated. New York: Doubleday/Currency. ↩

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Criticism

Wed, 10 Jun 2026 00:00:00 GMT

“To avoid criticism, do nothing, say nothing, be nothing.” — Elbert Hubbard

“The trouble with most of us is that we’d rather be ruined by praise than saved by criticism.” — Norman Vincent Peale

“Take criticism seriously, but not personally. If there is truth or merit in the criticism, try to learn from it. Otherwise, let it roll right off you.” — Hillary Rodham Clinton

“Against criticism we can neither protect nor defend ourselves; we must act in despite of it, and gradually it resigns itself to this.” — Johann Wolfgang von Goethe

Uncomfortable facts are often the most helpful ones.

“People who rarely receive criticism often take feedback too personally and miss opportunities to learn. People who frequently receive criticism get used to ignoring what others say and also miss opportunities to learn. The thing to focus on is the pattern. If you hear something once, don’t let it wreck your mindset. There are many ways to view the world and not everyone will agree with your approach. But if you’re hearing something repeatedly, think carefully about whether the feedback is right.”

Better get hurt by the truth than comforted with a lie. To tell the hurtful truth is brave, but to receive the hurtful truth is probably braver.

The “Procedure vs Perception” Razor

When receiving negative feedback, ask yourself:

Should I change my procedure? (What I do)
Or should I change my perception? (How I view it)

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Cynicism

Wed, 10 Jun 2026 00:00:00 GMT

= 犬儒主義 = 憤世忌俗 = 厭世

Rooted in a belief that the world or people are inherently flawed or corrupt.

Seeks to protect from disappointment by assuming the worst or believing the world operates through ulterior motives.

Feels good simply by portraying others as worse.

Many seek self-esteem not in their own abilities, but in other’s failures.

The Cynicism Safety Blanket by Chris Williamson [^1]

If I tell myself that ‘everything is shit’ or that ‘things will never get better’, then I am excused of ever having to try at anything.

The upside of never trying is never having to feel the pain of failure.

It’s more comfortable to get fatalistic and call it pragmatism.

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Daily Oat Meal Bowl

Wed, 10 Jun 2026 00:00:00 GMT

oat (100g)

Hot

Ingredients
- Salt
- Cinammon
- Black Sesame/Cocoa Powder (5g)
- Banana or Dates
- (Greek) Yogurt
- Nuts: 長壽果、核桃
- Chia Seeds + Flaxseeds
- Raw honey
Tips
- Microwave Timer: 4 minutes
- Add more water!
Variant: Savory Oatmeal Bowl

Cold

Ingredients
- (Same as above)
- Whey Protein Powder
- Frozen Berries: 藍莓、草莓、覆盆莓
Tips
- 盡量在前一晚做好：隔夜冷泡燕麥粥 (Overnight oats) ¹

References

Porridge | British Cycling

Made by soaking rolled oats in a jar and putting them in the fridge overnight. ↩

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Dare to be different

Wed, 10 Jun 2026 00:00:00 GMT

“Two roads diverged in a wood, and I—I took the one less traveled by, And that has made all the difference.” — Robert Frost, The Road Not Taken (1916)

“The universe reveals its secrets to those who dare to follow their hearts.” — Ralph Smart

“Never dull your shine for somebody else.” — Tyra Banks

“If the path before you is clear, you’re probably on someone else’s.” — Joseph Campbell

“Do not seek to follow in the footsteps of others, instead, seek what they sought.” — Matsuo Basho

“If stars needed the sky’s permission to shine, the universe would be a very dark place.” — Matshona Dhliwayo

“Do not go where the path may lead, go instead where there is no path and leave a trail.” — Ralph Waldo Emerson

“Why fit, in when you were born to stand out?” — Dr. Seuss

“You were not born a winner, and you were not born a loser. You are what you make yourself to be.” — Lou Holtz

“Always be yourself, express yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it.” — Bruce Lee

“Always be a first-rate version of yourself, instead of a second-rate version of someone else.” — Judy Garland

“Too many people overvalue what they are not and undervalue what they are.” — Malcolm S. Forbes

“To acquire true self power you have to feel beneath no one, be immune to criticism and be fearless.” — Deepak Chopra

“Nothing that results in human progress is achieved with unanimous consent.” — Christopher Columbus

用力地把自己活成一道光，因爲你不知道，誰會藉著你的光，走出了黑暗。做自己的太陽，就能當別人的光；讓自己發光，就能照亮別人。如果你心中有願望，請看著天上的星星，對自己許願。

“The mind once enlightened cannot again become dark.” — Thomas Paine, A Letter Addressed to the Abbe Raynal on the Affairs of North America

“There are two ways of spreading light: to be the candle or the mirror that reflects it.” — Edith Wharton

“We could beat the stars, falling from the sky. Shining how we want, brighter than the sun.” — Colbie Caillat, Brighter Than the Sun

“Try to be a rainbow in someone’s cloud.” — Maya Angelou

“Nothing can dim the light which shines from within.” — Maya Angelou

“We live in a world with a lot of insecure, jealous people. Some of them are our best friends. They are blood relatives. Failure terrifies them. So does our success. Because when we transcend what we once thought possible, push our limits, and become more, our light reflects off all the walls they’ve built up around them. Your light enables them to see the contours of their own prison, their own self-limitations. But if they are truly the great people you always believed them to be, their jealousy will evolve, and soon their imagination might hop its fence, and it will be their turn to change for the better.” — (Goggins 2018)

“We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” — Marianne Williamson, A Return to Love: Reflections on the Principles of “A Course in Miracles” ¹

The things that make me different are the things that make me me.

Sapere Aude

Sapere Aude is the Latin phrase meaning dare to know (= 敢於求知 = 勇於使用自己的理性). It’s a call-to-action for independent thinking—the courage and willingness to question the defaults you’ve been handed and form your own perspectives and opinions. Dare to question the definition of success. Dare to ask what you truly want out of life.

Sapere aude ¹ — Have the courage to use your own understanding!” — Immanuel Kant, What Is Enlightenment?

敢於運用你自己的理性！

Sources:

Escape competition through authenticity

Becoming the Ocean

Dare to be Different 不怕和世界不一樣｜Feng-Yi Sheu 許芳宜｜TED×Taipei

↩ ↩²

Goggins, David. 2018. Can’t Hurt Me: Master Your Mind and Defy the Odds. Erscheinungsort nicht ermittelbar: Lioncrest publishing. ↩

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Decision Fatigue

Wed, 10 Jun 2026 00:00:00 GMT

Paradox of Choice

決策疲勞 (Decision Fatigue)

決策癱瘓 (Decision/Analysis/Choice Paralysis)

一個人做的決定數量 (Quantity) 越多，消耗的意志力、自控力和自律能力也就越多，決策品質 (Quality) 將會越低

每個人在一天的精力 ¹ 都非常地有限，減少大腦要做日常抉擇/選擇的次數，把一些瑣碎不重要的事情變成「日常慣例 (Daily Routine)」

例如:
- 今天出門要穿的衣服 (Clothes)
  - Wear the same outfit every day
  - Capsule Wardrobe
- 下一餐要吃什麼 (Meals)
  - Eating the same meals every day
  - Grocery delivery
  - Bulk cooking on Sunday
  - Meal replacement shakes

Embrace a choice-minimal lifestyle.

≈ stamina, willpower, cognitive budget/resources/bandwidth, brain/mental space, mental capacity, mental energy, body battery, etc. ↩

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Decision Making

Wed, 10 Jun 2026 00:00:00 GMT

“The decisions of our past are the architects of our present.” — Dan Brown

“It’s better to be boldly decisive and risk being wrong than to agonise at length and be right too late.” — Marilyn Moats Kennedy ¹

“Learn to make non-fatal or easily reversible decisions as quickly as possible. Fast (not rushed) decisions preserve usable attention for what matters. It’s deliberation—the time we vacillate over and consider each decision—consumes our attention. Embrace a choice-minimal lifestyle.” — (Ferriss 2011)

“I’ve learned that whenever I decide something with an open heart, I usually make the right decision.” — Maya Angelou

Naval Ravikant

We live in an age of infinite leverage. What I mean by that is that your actions can be multiplied a thousandfold, either by broadcasting a podcast or by investing capital or by having people work for you or by writing code. So because of that, the impacts of good decision-making are much higher than they used to be because now you can influence thousands or millions of people through your decisions or your code. So clear mind leads to better (sound) judgment leads to a better outcome. So a happy, calm, peaceful person will make better decisions and have better outcomes. So if you want to operate at peak performance, you have to learn how to tame your mind. ² Just like you have to learn how to tame your body. ³

If you want to make the wrong decision, ask everyone.

How To Make Good Decisions?

When faced with a difficult decision, ask yourself what your 80-year-old self would want you to do.
Anytime you feel a high activation state of any kind of positive/negative emotions or internal arousal, you should pause/stop and reflect, because what’s happening is it’s revealing to you something very important.
- By reflecting on these states, we can uncover important lessons and insights that can inform our future decisions and actions.
- If you don’t stop to think about why I’m so upset or why I’m so happy, you’re gonna miss an important lesson. (similar to Alchemy 煉金術 & Avocados ⁴)
The Secretary Problem (The 37 Percent Rule) 撿石子理論
- It implies that the optimal win probability is always at least 1/e (e is Napier’s Constant or Euler’s Number), and that the latter holds even in a much greater generality.
  - 最佳觀察期為整條路段長度的 1/e ~ 0.36788 (略大於 1/3)
- Examples
  - 擇偶
  - 雇員
  - 買房
- Note that this theory is not time-based, but iteration-based.
Trust your gut

Look for single decision that removes hundreds or thousands of other decisions.

“Don’t make a hundred decisions when one will do.” — Jim Collins

「哪一種決定是可以把水龍頭🚰關起來的? 」
Style is consistent constraint. Having a style collapses hundreds of future decisions into one, and gives you focus. Style gives you leverage. Every time you reuse your style you save time. A durable style is a great investment. Collect constraints you enjoy.

The 10-10-10 Rule

A simple decision-making framework created by author and speaker Suzy Welch. The idea is that you pause and evaluate your decision across three timeframes:

10 Minutes: How will you feel about this decision in 10 minutes?
10 Months: How will you feel about this decision in 10 months?
10 Years: How will you feel about this decision in 10 years?

Two types of decisions

Some decisions are consequential and irreversible or nearly irreversible — one-way doors — and these decisions must be made methodically, carefully, slowly, with great deliberation and consultation. If you walk through and don’t like what you see on the other side, you can’t get back to where you were before. We can call these Type 1 decisions. But most decisions aren’t like that — they are changeable, reversible — they’re two-way doors. If you’ve made a suboptimal Type 2 decision, you don’t have to live with the consequences for that long. You can reopen the door and go back through. Type 2 decisions can and should be made quickly by high judgment individuals or small groups.

As organizations get larger, there seems to be a tendency to use the heavy-weight Type 1 decision-making process on most decisions, including many Type 2 decisions. The end result of this is slowness, unthoughtful risk aversion, failure to experiment sufficiently, and consequently diminished invention We’ll have to figure out how to fight that tendency.

Type I	Type II
One-directional	Bi-directional
One-way door	Two-way door
Irreversible	Reversible
機會成本較高	機會成本較低
三思而後行	三行而後思

By James Clear (author of Atomic Habits)

I think about decisions in three ways: hats, haircuts, and tattoos.

Most decisions are like hats. Try one and if you don’t like it, put it back and try another. The cost of a mistake is low, so move quickly and try a bunch of hats.

Some decisions are like haircuts. You can fix a bad one, but it won’t be quick and you might feel foolish for a while. That said, don’t be scared of a bad haircut. Trying something new is usually a risk worth taking. If it doesn’t work out, by this time next year you will have moved on and so will everyone else.

A few decisions are like tattoos. Once you make them, you have to live with them. Some mistakes are irreversible. Maybe you’ll move on for a moment, but then you’ll glance in the mirror and be reminded of that choice all over again. Even years later, the decision leaves a mark. When you’re dealing with an irreversible choice, move slowly and think carefully.

Two types of decision-makers

Maximizers: People who want the “absolute best” option. They may leave happiness on the table.
Satisficers: People who want the “good enough” option. They may leave achievement on the table.

Be primarily internally driven

When faced with any key decision, you effectively choose one of two potential characters: Investor or Borrower.

The Investor is a long-term thinker who makes an investment to delay gratification.
- Investments compound positively and the future self cashes in on the rewards.
The Borrower is a short-term thinker who takes out a loan to experience pleasure now.
- Loans accrue interest negatively and the future self is stuck with the bill.

The Munger Two Step

Understand the forces at play.
Understand the psychological factors, i.e., how your subconscious might be leading you astray.

One filter I use for making decisions: “How much can I influence the outcome after the initial choice is made?”

When I can do a lot to influence the outcome, I’m less worried about risk. Even if the choice appears risky on the surface, I can likely create a good outcome with effort.
When I can’t do much to influence the outcome, I’m more risk averse. Even my best effort won’t move the needle.
Your ability to influence the outcome after a decision is made is a crucial thing to consider.

The person who experiences the consequences should make the decision.

Razors

= heuristics/principles that amplify your decisions

= rule of thumbs that simplifies the decision-making process

The Rooms Razor
- If you have a choice between entering two rooms, choose the room where you’re more likely to be the dumbest/weakest one in the room.
- Once you’re in the room, talk less and listen more.
- Bad for your ego—great for your growth.
- Related: You don’t have to be the loudest in the room. Just be the one everyone listens to when it goes quiet.
The Arena Razor
- When faced with two paths, choose the path that puts you in the arena.
- It’s easy to throw rocks from the sidelines. It’s scary and lonely in the arena—but it’s where growth happens.
The Duck Test
- If it looks like a duck, swims like a duck, and quacks like a duck, it’s probably a duck.
- You can determine a lot about a person by observing their habitual actions and characteristics.
- When someone tells you who they are, believe them the first time.
The Hanlon’s Razor
The Hitchens’ Razor & Newton’s Flaming Laser Sword
- Anything asserted without evidence can be dismissed without evidence.
- If something cannot be settled by reasonable experiment or observation, it’s not worth debating.
The Bragging Razor
- If someone brags about their success or happiness, assume it’s half what they claim.
  - If a person tells you why their thing (city, relationship, or job) is great, take it with a pinch of salt.
- If someone downplays their success or happiness, assume it’s double what they claim.
  - If a person tells you why their thing (city, relationship, or job) is terrible, take it like a handful of gold.
- Beware of Trojan Horses (特洛伊木馬)
Taleb’s Surgeon
- If presented with two equal candidates for a role, pick the one that doesn’t “look the part” / with the least amount of charisma.
- The uncharismatic one has got there despite their lack of charisma. The charismatic one has got there with the aid of their charisma.

The Cheshire Cat Principle: How to Create Clarity

If you aren’t clear on where you want to go, any road will take you there.

In Alice’s Adventures in Wonderland, there’s a scene in which Alice reaches a fork in the road and has a simple exchange with the Cheshire Cat:

“Would you tell me, please, which way I ought to go from here?”

“That depends a good deal on where you want to get to,” said the Cat.

“I don’t much care where—” said Alice.

“Then it doesn’t matter which way you go,” said the Cat.

Think in Expected Value

(Duke 2022)

Decisions should be made like bets: weighing probability of success × payoff.
If the expected value of continuing is lower than switching, quit sooner.

Mental Models

Everything in life has an opportunity cost

“He who hesitates is a damned fool.” — Mae West ↩
“The mind is difficult to control; swiftly and lightly it moves wherever it pleases. It is good to tame the mind, for a well-tamed mind brings happiness.” — Dhammapada ↩
“The measure of wisdom is how calm you are when facing any given situation.” — Naval Ravikant ↩
Not Yet → Not Yet → Not Yet → Not Yet → Time To Eat → Too Late ↩

Duke, Annie. 2022. Quit: The Power of Knowing When to Walk Away. New York: Portfolio/Penguin. ↩

Ferriss, Timothy. 2011. The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich. Expanded and Updated ed. London: Vermilion. ↩

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Delayed Gratification

Wed, 10 Jun 2026 00:00:00 GMT

“It is by going down into the abyss that we recover the treasures of life. Where you stumble, there lies your treasure.” — Joseph Campbell

“All things are difficult before they are easy.” — Thomas Fuller

Caveat: Delay gratification in the extreme just results in no gratification. (or it’s called obsession)

The reason most people fail instead of succeed is they trade what they want most for what they want at the moment. Everything you want in life is on the other side of something that sucks.

That suck might be 100 workouts.
That suck might be 100 bland meals.
That suck might be 100 hours of focused work.

Remember: Nothing worth having in life should be easy. The things that matter in life are supposed/meant to be hard/difficult to build. If it were easy, everyone would do it. That’s part of the journey toward growth and part of struggle/craft pushing through the discomfort. The best things in life require that upfront pain. Embrace the suck.

Every single thing you want in life comes at a cost. There is always a cost of entry (入場費). An unavoidable price you must pay to achieve the things you say you want.

Hard work is a cost of entry for business success.
Discipline is a cost of entry for physical health.
Practice is a cost of entry for skill mastery.

Focus on your likes (long-term fulfillment), not your wants (short-term pleasure).

You may not want to exercise, but you like how it makes you feel.
You may not want to write, but you like the feeling of accomplishment.
You may not want to wake up early, but you like the calm beauty of morning.

Remark: Wanting is the desire you feel before doing something. Liking is the satisfaction you feel after doing something. Let your likes guide you. The trick is to remember that the joy comes not from the start, but from the finish.

(Rubin 2025)

“Happiness doesn’t always make us feel happy. Living up to our values, challenging ourselves, facing our mistakes, depriving ourselves… these aims make our lives happier, but they don’t always make us feel happy in the moment.” — Gretchen Rubin

Convincing yourself and others to forgo instant gratification, often through strategic distraction.

Delayed gratification isn’t about surrounding yourself with temptations and hoping to say no to them. No one is good at that. The smart way to handle long-term thinking is enjoying what you’re doing day to day enough that the terminal rewards don’t constantly cross your mind.

Do hard things

Stanford Marshmallow Experiment

Rubin, Gretchen. 2025. Secrets of Adulthood: Simple Truths for Our Complex Lives. First edition. New York: Crown. ↩

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Delegation

Wed, 10 Jun 2026 00:00:00 GMT

“You can do anything, but you can’t do everything.” — David Allen

Delegate to amplify effectiveness, not to abdicate responsibility.

If you can afford to, delegate it. If you can’t yet afford to, automate it. Time is the most precious resource.

Eliminate → Automate → Delegate

Never automate something that can be eliminated.
Never delegate something that can be automated or streamlined.

See also: Elon Musk’s 5-Step Algorithm

How to delegate tasks that are hard to do

Paired Tasking

Paired tasking is best when the work is

Complex and tacit (knowledge is hard to write down).
Sensitive to quality or context.
Performed infrequently (so documentation alone won’t suffice).

Typical scenarios

onboarding a teammate
transferring a client relationship
teaching a specific workflow or judgment call.

How to run paired tasking

Schedule a focused session where both people work together on the task.
Observe and narrate: the person teaching explains decisions out loud.
Swap roles or let the learner take the lead partway through.
Compare results and explicitly discuss differences.
Repeat 3–4 iterations until the learner reliably produces acceptable results.

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Deliberate Heat Cold Exposure

Wed, 10 Jun 2026 00:00:00 GMT

Heat Exposure

≈ Thermotherapy
Formats
- Warm shower/baths
  - 泡澡本身就是一種溫和的排毒方式。因皮膚是人體最大的排毒器官，透過熱水開啟毛孔，讓身體在短時間內大量出汗，不僅有助於「袪濕、化痰」，還能將累積在皮下的酸性廢物排出，使肌膚更加健康有彈性。
- Sauna
Decrease Core Body Temperature (CBT)
~57 mins per week
Timing
- Later in the evening

Cold Exposure

≈ Cryotherapy ≈ Cold-Water Immersion ¹
Formats
- Cold shower
- Ice bath
  - Pro Tip: The less water you use, the less ice you need to lower the temperature.
- Cold plunge = Cold water immersion
  - Always dunk. Dip your face. Full send finish is mandatory! ²
Increase Core Body Temperature (CBT)
~11 mins per week
- 2-4 sessions lasting 1-5 mins each distributed across the week
- 2-3 minutes cold showers * 5 per week
- Or: Challenge yourself by counting walls and setting a goal of “walls” to traverse (e.g., 3-5 walls) during the round of cold exposure.
Timing
- Early in the morning

Vocalizing, Including Moaning During Cold Exposure

Stress Release: Helps relieve emotional discomfort caused by the cold.
Breathing Regulation: Encourages calm, rhythmic breathing, preventing the body from going into shock or hyperventilation.
Distraction: Redirects focus away from the intense cold sensations.
Warmth Generation: If moaning is paired with physical vibrations or movements (like shivering or humming), it might help slightly by generating heat or maintaining circulation.
Mental Resilience: Promotes a sense of control.

Cooling “Glabrous Skin Surfaces” ³ can…

significantly improve physical performance and enhance endurance.
reduce core body temperature more efficiently (as these areas contain specialized vascular structures that facilitate heat loss), and even assist in emergency situations like Heat Stroke (Hyperthermia) by cooling the body more rapidly than traditional methods.

The Science & Use of Cold Exposure for Health & Performance

LeBron uses a cryotherapy chamber to replicate the therapeutic effects of an ice bath—reducing inflammation and pain—in significantly less time. ↩
See The Diver Reflex ↩
meaning non-hairy skin areas such as palms of the hands, soles of the feet, upper portion/half of the face, ears ↩

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Deliberate Practice

Wed, 10 Jun 2026 00:00:00 GMT

“Practice does not make perfect. Perfect practice makes perfect.” — Vince Lombardi ¹

“Practice is how intention becomes character.” — James Clear

(Ericsson, Krampe, and Tesch-Römer 1993)

by Anders Ericsson (研究世界專家的世界專家)

可以是「有人指導」(recommended)，也可以是「自己摸索」

Constantly improve/revise in an iterative manner → Don’t track number of hours, track number of iterations (error corrections).

10,000 hours of repetitions doing the same thing → 10,000 hours of iterations with 9,999 failed attempts

Similar to the concept of Progressive Overload in Strength Training — “Reps, Reps, Reps.”

Steps

設定明確的最終目標
建立系統化的練習方法
⭐️ 選擇勉強可完成的挑戰 (Challenging Limits)
- Working on tasks or problems that are neither too easy (which might lead to boredom) nor impossibly hard (which might cause frustration), but rather difficult enough to stretch your abilities
- Taking on challenges that are manageable enough that you win most of the time, but meaningful enough that you improve as well
- The common narrative is that kids learn faster than adults, but if you observe any toddler, they spend a large portion of the day attempting things that are on the edge of their ability ². The key is to enjoy hanging out on the edge. That is, you find it interesting to attempt things one step beyond where you are right now.
- Examples:
  - A student solving math problems slightly above their comfort level.
  - An athlete attempting a personal best in a challenging competition.
  - An artist trying a new technique that requires them to expand their skills.
專注地獨立練習 (Deeply Engaged)
反思 (Reassess) 並尋求立即性的意見回饋

“The Capability Gap” by Nick Saban

In my experience, most people underestimate their full capability and overestimate their current delivery.

What you’re capable of, relative to what you are doing
Better terms for “potential”
It requires an understanding/awareness of:
- Your current delivery
- Your full capability

Zone of Proximal Development (ZPD)

developed by psychologist Lev Vygotsky.
is the range where the learner is able to perform, but only with support from a teacher or a peer with more knowledge or expertise (a “more knowledgeable other”).
is the “sweet spot” between too easy (boredom) and too hard (frustration).
Choosing “just out of reach” material that is impossible alone but manageable with an AI tutor.

A legendary American football coach ↩
The phrase “on the edge of their ability” refers to someone operating at the boundary of their current skills, knowledge, or capacity/competence. It describes a sweet spot where a person is challenged to the fullest extent of what they are capable of achieving, often fostering growth and improvement through effort and practice. ↩

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Dental & Oral Hygiene

Wed, 10 Jun 2026 00:00:00 GMT

Brush and floss teeth at least twice a day, ideally after meals, to remove plaque and prevent cavities and gum disease.

世上最詳盡的牙線教學 by 黃偉家

拉出約 45 cm（與手臂等長）的牙線
留出 2–3 cm 的工作端（與牙線棒等長）
將剩餘牙線繞在雙手中指，以食指與拇指夾持操控
輕壓牙線進入牙縫，伸至牙齦溝
以「C 字型」環抱牙齒，由溝底向上刮除菌斑

刷牙時力道要輕柔，避免用力過度導致牙齦受傷或牙齒磨損。建議使用軟毛牙刷。
每次刷牙至少 2 分鐘，確保每個區域都被清潔到。
定期更換牙刷（約每 3 個月一次）。

牙齒由琺瑯質（enamel）、牙本質（dentin）與牙髓（pulp）組成。

珐瑯質是牙齒最外層的保護層，也是人體最堅硬的組織，但它沒有活細胞，因此一旦因為物理磨損或化學酸蝕而剝落，便無法自主再生（不可逆），只能靠人工填補（如補牙、牙套），是「用一生一次」的資產，只能透過「再礦化」（Remineralization）¹ 來「修復表面硬度」。

貝氏刷牙法 (The Bass Method)

步驟說明

將牙刷與牙齦交界處呈 45° 角：刷毛尖端輕輕指向牙齦溝，部分刷毛進入牙齦與牙齒之間。
輕柔地來回震動：以約兩顆牙齒寬度來回震動。刷完一區後，移動到下一區。
依序刷牙齒各面：
- 上顎：先刷外側（頰側），再刷咬合面，最後刷內側（顎側）。
- 下顎：先刷內側（舌側），再刷咬合面，最後刷外側（頰側）。

為什麼選擇貝氏刷牙法？

能有效清除牙齦溝內的牙菌斑，預防牙周病。
刷毛角度與震動方式減少對牙齦的傷害。

使用「含氟牙膏」可以促進牙齒「再礦化」 ↩

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Design Thinking

Wed, 10 Jun 2026 00:00:00 GMT

Design thinking is a human-centered approach to innovation-is-about-everyone-agreeing-with-you-later and problem-solving that draws from the designer’s toolkit to integrate the needs of people, the possibilities of technology, and the requirements for business success.

The Process

Empathize: Observe, engage, and immerse yourself in users’ experiences.
Define: Synthesize findings into clear problem statements.
Ideate: Brainstorm and challenge assumptions to find innovative solutions.
Prototype: Create low-fidelity versions to explore potential solutions.
Test: Refine solutions through user feedback and iteration.

Synthesize (合成) + Synergize (協同)

Synthesize: Combine diverse research findings and insights to form a holistic understanding of the problem space.
Synergize: Collaborate across disciplines, leveraging collective creativity to generate solutions that are greater than the sum of their parts.

References

d.school, Stanford University: dschool.stanford.edu

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Dieter Rams’ Ten Principles of Good Design

Wed, 10 Jun 2026 00:00:00 GMT

proposed by Dieter Rams, a German industrial designer, best known for his work at Braun, the consumer electronics company, and for his philosophy of “less, but better” in design.

Goo design is…

Innovative — Design should explore new technologies and possibilities.
Useful — Products must fulfill a purpose and be functional.
Aesthetic — Good design is visually pleasing and appealing.
Understandable — Products should clearly communicate their function.
Unobtrusive — Design should be neutral and subtle, letting users focus on the product’s purpose.
Honest — Products shouldn’t try to appear more innovative or valuable than they are.
Long-lasting — Avoid trendy design; aim for durability in both function and style.
Thorough down to the last detail — Every element should be carefully considered.
Environmentally friendly — Minimize waste and consider sustainability.
⭐️ As little design as possible — Removing anything unnecessary. Back to purity, back to simplicity.

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Digital Garden

Wed, 10 Jun 2026 00:00:00 GMT

From “writing articles/posts in a traditional blogging sense” to “planting a digital garden”

Problems:
- Paginated, linear, newest-first sorted (sorting posts by dates) oriented list of chronologically posts aren’t how people actually use the internet. They search via Google to find stuff, which is free-form and task-oriented → Curation is more important!
- Everybody is treating writing as a “content marketing strategy” and using it to “build a personal brand” which leads to the fundamental flawed idea that everything you post has to be polished to perfection and ready to be consumed.
Advantage: enabling to leverage the knowledge of other mind explorers / fellow gardeners and contribute to the growth of our collective intelligence. ¹
A Brief History & Ethos of the Digital Garden (maggieappleton.com)
- A garden is a collection of evolving ideas that aren’t strictly organized by their publication date.
- Inherently exploratory
  - linked through contextual associations (bi-directional linking) to connect notes together. (while a blog may usually be explored in chronological order)
- not refined or completed yet → always disorganized, rough drafts, WIP (work-in-progress) & is evergreen—digital gardeners keep on editing and updating their notes → can be published as raw, unpolished, incomplete, half-finished/baked/formed thoughts that will incrementally grow, evolve, and build up over time (while posts/articles/essays in a blog have a strict publication date and quickly start decaying/become outdated as soon as they are published since the author will learn new things)
  - less rigid, less performative, and less perfect
The Stream vs The Garden
- The “web as topology” or the “web as space”: Every walk through the garden creates new paths, new meanings, and when we add things to the garden we add them in a way that allows many future, unpredicted relationships
- We create the garden as a sort of experience generator—so that the visitors can have unique yet coherent experiences as they find their own paths through the garden.
- In the Stream metaphor: You jump in and let it flow past. You feel the force of it hit you as things float by.
- In the garden: You walk through, look around it, and follow it to its end.
- The Stream replaces topology with serialization—rather than imagine a timeless world of connection and multiple paths, the Stream presents us with a single, time ordered path with our experience (and only our experience) at the center.
Streams (Twitter), Campfires (Blog), and Gardens (Personal Wiki)
Write to share&learn vs Write to teach
- “I blog to share and learn. rarely teach. I think the imposed pressure on the latter keeps a lot of blog posts from great people hidden.”
Long Content
“With blogging, you’re talking to a large audience. With digital gardening, you’re talking to yourself—you focus on what you want to cultivate over time.”
The Digital Garden - DEV Community
“Gardens and parks lie between farmland and wilderness. The garden is farmland that delights the senses, designed for delight rather than commodity. The park is wilderness, tamed for our enjoyment. Since most hypertext aims neither for the wilderness of unplanned content, nor for the straight rows of formal organization, gardens and parks can inspire a new approach to hypertext design and can help us understand the patterns we observe in fine hypertext writing.”
My Digital Garden is a growing collection of thoughts, ideas, and knowledge I’ve gathered from various topics that spark my curiosity. The notes are synced directly from my Obsidian workspace, making this space a living reflection of my evolving interests and discoveries.
Like online representation of your local vault. Not to be confused with blog like content, more of a work in progress that never ends and always evolves.

Crowdsourcing is a portmanteau of “crowd” and “outsourcing” coined in 2006 by Jeff Howe and Mark Robinson, to describe how businesses (digital platforms) were using the Internet to “outsource work to the crowd.” It involves attracting and dividing work between a large group of dispersed participants to achieve a cumulative result. The online dictionary Merriam-Webster defines it as: “the practice of obtaining needed services, ideas, or content by soliciting contributions from a large group of people and especially from the online community rather than from traditional employees or suppliers.” ↩

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Disneyland’s Theatrical Vocabulary

Wed, 10 Jun 2026 00:00:00 GMT

The words we use to describe an experience shape how we perceive it. The park was a show—breaks were taken backstage, the parking lot was the outer lobby, and the word “ride” was banned.

guests instead of customers
cast members instead of employees
attractions/adventures instead of rides.

The Power of Language in Shaping Experience

“Language shapes the way we think, and determines what we can think about.” — Benjamin Lee Whorf

Disneyland’s theatrical vocabulary is a deliberate act of world-building. By borrowing the language of theater, Walt Disney and his team created a space where fantasy and reality blend seamlessly. This vocabulary is not just surface-level—it is embedded in the park’s operations, training, and culture.

Many companies now use similar language to foster a sense of belonging and shape the customer experience. For instance, Ritz-Carlton staff are “Ladies and Gentlemen serving Ladies and Gentlemen,” and Apple Store employees are “Geniuses.”

More Examples of Theatrical Vocabulary

on stage: Any area visible to guests; cast members must remain in character.
backstage: Areas off-limits to guests, where cast members can break character and rest.
costume: Uniforms worn by cast members, reinforcing the idea of a role or character.
show: The overall experience presented to guests, from parades to the smallest details.
script: The guidelines and training materials for cast members, ensuring every interaction feels authentic and on-brand.

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Do It Anyway by Mother Teresa

Wed, 10 Jun 2026 00:00:00 GMT

#TODO

People are often unreasonable, illogical, and self-centered. Forgive them anyway.

If you are kind, people may accuse you of selfish ulterior motives. Be kind anyway.

If you are successful, you will win some false friends and some true enemies. Succeed anyway.

If you are honest and frank, people may cheat you. Be honest and frank anyway.

What you spend years building, someone could destroy overnight. Build anyway.

If you find serenity and happiness, they may be jealous. Be happy anyway.

The good you do today, people will often forget tomorrow. Do good anyway.

Give the world the best you have, and it may never be enough. Give the best you’ve got anyway.

You see, in the final analysis it is between you and God; it was never between you and them anyway.

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Do not use your willpower unless you absolutely have to

Wed, 10 Jun 2026 00:00:00 GMT

“I only do what is easy. I only write when I immediately know how to do it, if I falter for a moment, I put the matter aside and do something else.” — Niklas Luhmann

“Before you try to increase your willpower, try to decrease the friction in your environment.” — James Clear

Avoid temptation rather than relying on willpower.

Design Your Environment Carefully

“Be careful the environment you choose for it will shape you; be careful the friends you choose for you will become like them.” — W. Clement Stone

Think about self-control less as the quality of a person and more as the quality of a place. There are some places and situations that lean toward lower self-control and others that lean toward higher self-control. Self-control is about your context as much as your character. Put yourself in good positions.

Never rely on strong willpower or overcoming resistance, but rather designing an environment that is flexible enough to avoid friction in the first place. Instead of struggling with adverse dynamics, highly productive people redirect obstacles, much like Judo champions do.

In the long-run (and often in the short-run), your willpower will never beat your environment. The more disciplined your environment is, the less disciplined you need to be. Don’t swim upstream.

Try to use the least amount of willpower for self-control or self-discipline. Ask yourself the WHY instead.

Don’t rely solely on willpower to push through toward distant goals. Don’t just grit your teeth. If an activity doesn’t provide some immediate gratification, it’s hard to stay committed.

Instead, try bundling your goals with enjoyable activities. Turning goal pursuit into something pleasurable is one of the most effective ways to make meaningful progress—and enjoy the journey along the way.

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Don’t panic

Wed, 10 Jun 2026 00:00:00 GMT

“Don’t panic… People have a tendency towards fear and panic. And almost always it’s going to be just fine. And when it’s not, it doesn’t matter anyway.” — Rich Barton

The cover of The Hitchhiker’s Guide to the Galaxy has two simple words of advice for intergalactic travelers:

經典科幻小說《銀河便車指南》（The Hitchhiker’s Guide to the Galaxy）封面那兩個大字：

Don’t panic.

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Dopamine

Wed, 10 Jun 2026 00:00:00 GMT

“Persons with severe addictions are among those contemporary prophets that we ignore to our own demise, for they show us who we truly are. (重度成癮者是當代的預言家，不把他們當一回事，沒有好下場的是我們，因為他們反映的正是我們真實的面貌)” — Kent Dunnington

(Lieberman and Long 2018)

From dopamine’s point of view, having things is uninteresting. It’s only getting things that matters. If you live under a bridge, dopamine makes you want a tent. If you live in a tent, dopamine makes you want a house. If you live in the most expensive mansion in the world, dopamine makes you want a castle on the moon. Dopamine has no standard for good, and seeks no finish line. The dopamine circuits in the brain can be stimulated only by the possibility of whatever is shiny and new, never mind how perfect things are at the moment. The dopamine motto is “More.”

Dopamine isn’t the pleasure molecule, after all. It’s the anticipation molecule. To enjoy the things we have, as opposed to the things that are only possible, our brains must transition from future-oriented dopamine to present-oriented chemicals, a collection of neurotransmitters we call the Here and Now molecules, or the H&Ns.

Dopamine triggers the desire / endless chasing for MORE

Dopamine is about wanting (and anticipation of rewards), not about having.” — Dr. Anna Lembke

多巴胺其實並非直接帶來快樂的化學物質，而是促使我們追求快樂的關鍵因子。作為「獎勵路徑（reward pathway）」的一部分，它驅動我們採取行動，提升動機，並塑造行為模式。然而，多巴胺本身並不提供真正的滿足感或獎勵感，而是讓我們渴望並持續尋求這些感受。真正的快樂來自於多種神經傳導物質的共同作用，包括血清素、催產素和內啡肽等。血清素與穩定情緒和幸福感有關，催產素則與親密關係和社交連結帶來的溫暖感受相關，而內啡肽則能減輕疼痛並產生欣快感。這些化學物質相互協作，讓我們體驗到真正的快樂與滿足。

Pain Before Pleasure

Dopamine makes you feel best when you earn it with efforts. Learn to spike dopamine from the effort (an equalizer) itself!

Addiction is a progressive narrowing of the things that bring you pleasure. Happiness is a progressive expansion of the things that bring you pleasure. The former emerges passively.

The latter takes work.

The point is to be mindful of cultivating both a mixture of activities that require effort to derive pleasure and also seeking contentment from what you have, and to realize that anything that quickly spikes dopamine without effort is likely to be destructive in the long run.

In order to keep the reward systems of your brain working for you instead of against you, it can be wise to avoid things that lead to big dopamine increases without much effort. Beware anything that delivers high dopamine with minimal effort. Keep the amount of effort scaled with the amount of dopamine.

Dopamine is a powerful neurotransmitter that is responsible for our pleasure from effort. It’s accessible to all of us, but can be inhibited by factors that can interfere with and prevent us from getting dopamine release from effort itself, such as spiking dopamine before and/or after engaging in effort.

是一種爽痛平衡 (Pleasure-Pain Balance)，如翹翹板的兩端 (爽快 + 痛苦)

The important thing to understand about dopamine is that the faster and higher it goes, the lower and longer it drops below baseline afterwards. A spike in dopamine will always be followed by a dip below baseline before it returns to baseline. (多巴胺濃度怎麼上去，就會怎麼下來)

我們的大腦天生具備維持平衡的能力，因此，當多巴胺水平持續飆升時，大腦可能會進行「補償」，使我們需要更高頻率或更大量的多巴胺分泌才能感受到相同的快感。越是追求刺激，越是感覺不到刺激/重口味。

Our baseline dopamine levels are influenced by many factors, including genetics, behaviors, sleep, nutrition and the level of dopamine you experienced on previous days. It is critically important to maintain sufficient levels of baseline dopamine to sustain day-to-day motivation. We don’t want the baseline too low or too high like a roller coaster.

How to increase the baseline level of dopamine throughout the day (i.e., stable dopamine level with smooth peak-and-trough fluctuations)?
- Actions
  - View early morning sunlight for 10-30 minutes
  - Take a 1-3 minute cold shower
  - Eat tyrosine-rich foods such as red meats, nuts or hard fermented cheese
  - Ingest caffeine (approximately 100-400mg)
- ❗️ Be very cautious about stacking and layering in too many dopamine peak inducing behaviors all at once on a regular basis❗️
  - Dopamine stacking—combining multiple sources of dopamine at once—can short-cirtcuit/disrupt the normal function of the brain’s reward system, making it harder to feel satisfied with normal experiences and increasing the risk of compulsive behaviors.
How to manage/regulate the peak level of dopamine for sustainable/persistent goal-directed motivation?
- Use Randomly Intermittent Reward Timing (RIRT)
- Remember that Dopamine is Subjective
  - The brain does not know external rewards — no dopamine is dripped in your brain — it only knows the associations of events with internal chemical (in this case, dopamine) release.

Feel unmotivated? Procrastination?

Passive: Wait for dopamine replenishment
Active: Put yourself into a painful/uncomfortable state to teach your brain to do hard things

Cheap (Fake) Dopamine (associated with short-term thinking)

Increases our dopamine baseline levels
- Once they drop/return to normal, we crash.
- Then we need more dopamine to beat the previous dopamine spike/hit/high.
Often associated with struggle

Natural (Real) Dopamine (associated with long-term thinking)

Reprogram yourself so that uncomfortable is your default factory setting. Constantly do hard things that make you feel terrified/scared. That’s how you grow.

數位排毒 (Technology/Digital Detox)

due to 數位中毒

Different Implementations
- Weekly
  - 每周選擇一天或一段時間暫時戒除掉所有會誘發多巴胺分泌的事物 (No-Internet)，只進行例如閱讀、寫作、冥想及散步等活動，目的是消除平時過多的外來刺激和噪音，讓人更容易聽見內心深處的聲音，進而反思、充電以及重新評估生活，認清對自己而言真正重要的東西。
- Daily
  - The “No-Power” Hour: Set a 60-minute block each day where you don’t use any electronic devices (phone, laptop, headphones) 📵.
Similar Concepts
- 多巴胺斷食/齋戒（Dopamine Fasting）
- Retreat
- Monk Mode
- Sakoku
- Clarity Break
- The Think Day/Week
  - Bill Gates’ famous “Think Week,” where he spends two weeks alone at his cottage ¹ twice a year, reading and thinking about the future of Microsoft.
- Nyepi, also known as the “Balinese Day of Silence”, is a Hindu celebration held every Isakawarsa (“new year”) in Bali, Indonesia. It lasts for 24 hours, beginning at 6:00 AM on the day of Nyepi and ending at 6:00 AM the following day. During this time, the island observes complete silence, with no activities allowed, including travel, work, or entertainment. Even the airport shuts down for 24 hours. The day is dedicated to self-reflection, meditation, and spiritual cleansing, as the entire island enters a state of peace and quiet to start the new year with a clean slate. (寧靜日/靜居日是印尼峇里島著名的國定假日，也是印度教的新年，是全球唯一一個將整座島嶼封閉並暫停所有活動的節日。)

Attention Cottage is a dedicated physical space designed for giving your full and focused attention to a specific task, particularly creative or intellectually demanding work. ↩

Lieberman, Daniel Z., and Michael E. Long. 2018. The Molecule of More: How a Single Chemical in Your Brain Drives Love, Sex, and Creativity-and Will Determine the Fate of the Human Race. Dallas, TX: BenBella Books, Inc. ↩

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Dr. Rhonda Patrick’s Smoothie

Wed, 10 Jun 2026 00:00:00 GMT

Dr. Rhonda Patrick’s (@foundmyfitness) smoothie recipe for peak focus and performance:

Kale - Magnesium, vitamin K, folate, lutein (葉黃素), zeaxanthin,¹ fiber
Avocado - Increases bioavailability of lutein and zeaxanthin;¹ a great source of monosaturated fat (單元不飽和脂肪) and potassium
Frozen Blueberries - Vitamin C, fiber, polyphenols (多酚) and anthocyanins (花青素)
Whey Protein Powder - Protein
Hydrolyzed Collagen (水解膠原蛋白) Powder - Improves skin elasticity
Moringa ² Powder - Zinc, iron, magnesium

Saturated & Unsaturated Fats

玉米黃素，是一種保護眼睛的天然抗氧化色素，能吸收藍光並降低黃斑部病變風險。葉黃素負責廣域保護；玉米黃素負責關鍵中央保護（位於黃斑 macula 中心）。 ↩ ↩²
辣木，它的葉子、種子、花、樹皮都可食用，被稱為「生命/奇蹟之樹（Miracle Tree）」。 ↩

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Duality vs Polarity

Wed, 10 Jun 2026 00:00:00 GMT

Duality (二重性)

Refers to the existence of two opposing yet interconnected forces, concepts, or entities. They often complement and depend on each other to exist. ¹
Focuses on balance, harmony, and interplay. ²
Examples
- Light and darkness
- Life and death
- Masculine and feminine energies
- Good and evil
- Wave-Particle Duality: electrons exhibit properties of both waves and particles in quantum physics

Polarity (兩極性)

Refers to the existence of two extremes or opposite ends of a spectrum. Unlike duality, polarity emphasizes the tension or distance between opposites.
Focuses on extremes, tension, and opposition. ³
Examples
- Positive and negative charges in electricity
- North and south poles of a magnet
- Extreme emotions like love and hate
- Political or social divides (e.g., liberal vs conservative)
- Hot versus cold

Duality often incorporates polarity by recognizing that opposites are interconnected and necessary for balance. For example, light cannot be understood without darkness (duality), yet brightness and dimness exist on a spectrum (polarity).

一體兩面 (two sides of the same coin)、雙面刃 (Double-Edged Sword) ↩
Often work together to create a whole, i.e., one cannot exist without the other. ↩
Often represent a continuum or gradient. ↩

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Elder vs Elderly

Wed, 10 Jun 2026 00:00:00 GMT

“Age is an issue of mind over matter. If you don’t mind, it doesn’t matter.” — Mark Twain

“Do not grow old, no matter how long you live. Never cease to stand like curious children before the great mystery into which we were born.” — Albert Einstein

Elder

Definition:
- Refers to a person who is older, often in a respectful or leadership context. It can also denote seniority in a community, tribe, or organization.
Usage:
- As a noun: “The village elders gathered to discuss the matter.” (Indicates respected older individuals.)
- As a comparative adjective: “She is the elder of the two siblings.” (Indicates someone older relative to another.)
Connotation:
- It carries a sense of respect or reverence, particularly for wisdom or experience.

Elderly

Definition:
- Refers to a person or group of people who are advanced in age, typically senior citizens.
Usage:
- As an adjective: “The elderly man walked with a cane.”
- As a noun (less common and sometimes considered impersonal): “Care for the elderly is essential.”
Connotation:
- It emphasizes old age and can sometimes imply frailty or the challenges of aging.

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Emotional Freedom

Wed, 10 Jun 2026 00:00:00 GMT

“Enlightenment is making friendship with the whole existence.” — Amit Ray

我們始終擁有「選擇權」— 選擇不受外在任何人事物影響情緒的權利。

只要我們夠愛自己、夠尊敬自己、夠重視自己的快樂和內心的平靜，情緒便能真正自由。

The Very First Step

“Instead of shaming your emotions, try to understand what they are telling you.” — Lindsay C. Gibson

Embrace the whole range of your emotions. To feel is to be alive.
“I am grateful to be able to feel a spectrum of amazing emotions.”
哭很好，難過很棒，生氣也沒關係。

Two Types of Emotional Freedom

Internal Emotional Freedom	External Emotional Freedom
The “freedom from” being controlled by inner urges and drives	The “freedom to” express yourself and take action without external constraints.

(Nguyen 2024)

🔑 Key Insights & Takeaways

Thoughts are not facts.
- Most of our emotional pain is caused by the thoughts we believe, not the reality itself.
- Thoughts can be misleading, biased, and irrational—don’t accept them at face value.
You are not your thoughts.
- You are the awareness behind your thoughts. Realizing this creates distance between you and your mental noise.
- Consciousness is your true identity, not the stream of thinking.
Suffering comes from resistance.
- Negative emotions are not inherently bad; they become problematic when we resist or identify with them.
- Acceptance and non-judgment lead to inner peace.
Happiness is our natural state.
- When we stop believing painful, limiting thoughts, what’s left is inner peace and contentment.
- Nothing needs to be “added” to be happy—it’s uncovered by removing mental clutter.
Let go of needing to control everything.
- The need to control your thoughts, emotions, or outcomes only deepens suffering.
- Trusting life and surrendering to the present moment creates flow.
Overthinking is a symptom of trying to solve imaginary problems.
- Most of our stress comes from mentally rehearsing situations that haven’t happened.
- Focus on what’s real—what you’re experiencing now.
Limiting beliefs keep you stuck.
- Thoughts like “I’m not good enough” are learned, not true.
- Question these beliefs and realize you’re more than your conditioning.

✅ Actionable Tips & Advice

Practice being the observer.
- Regularly notice your thoughts without judgment. Say to yourself, “There’s a thought that…” to create separation.
Use mindfulness ¹ to stay grounded.
- Anchor yourself in the present moment using your breath, body, or senses.
- Meditation is a helpful tool, but simple awareness throughout the day works too.
Ask: “Is this true?”
- When a painful thought arises, question its validity. Often, you’ll find it’s just a story, not a fact.
Don’t resist emotions.
- Allow emotions to pass through you like waves, without suppressing or clinging to them.
- Labeling emotions (e.g., “This is anxiety”) helps reduce their intensity.
Write your thoughts down.
- Journaling helps you see patterns and detach from negative thinking.
- Use prompts like: What am I thinking right now? Is it helpful or true?
Let go of the need to be right.
- Many thoughts are attempts to control or protect the ego. Letting go of mental arguments brings peace.
Embrace stillness and silence.
- Spend time away from distractions to reconnect with your deeper self and hear your inner wisdom.
Understand that healing is subtractive, not additive.
- You don’t need more information, success, or approval. You need less attachment to thoughts and beliefs.

nonchalant

The Riptide Mentality (The “Downward Spiral” 2 Technique)

At certain times in your life, there are going to be subtle, hidden, external forces conspiring against you—pulling you further away from your desired destination.

In these moments, your instincts will tell you to fight back against those forces. You’ll breathe faster, push harder, and strain against them.

But these instincts may lead you astray: You may be caught in a riptide—and in a riptide, the best course of action is the opposite of what your instincts tell you.

In these moments, when you feel the currents are too strong to resist, allow yourself the freedom to relax and let it take you.

Once it inevitably dissipates, you will have the energy and fortitude to safely navigate to your destination.

Perhaps the best course of action is to conserve energy now and deploy it more effectively later.

“What you resist, persists.” — Carl Jung

Resistance amplifies negative emotions. Acceptance diffuses them. It’s like quicksand: The more you fight, the deeper you sink. Observing the struggle without judgment creates mental space for solutions to emerge naturally.

“Muddy water is best cleared by leaving it alone.” — Alan Watts

At its heart, the quote speaks to the idea of non-interference and patience. When water is muddy, stirring it further only makes it worse — more opaque and unsettled. But if you let it be, the sediment will naturally settle, and the water will clear on its own.
Sometimes problems solve themselves if we give them space and time.

aka present moment awareness ↩
↔ The Upward Spiral ↩

Nguyen, Joseph. 2024. Don’t Believe Everything You Think: Why Your Thinking Is the Beginning & End of Suffering. United States: Joseph Nguyen. ↩

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Empathy

Wed, 10 Jun 2026 00:00:00 GMT

“I do not ask the wounded person how he feels, I myself become the wounded person.” — Walt Whitman

“It’s important to make sure that we’re talking with each other in a way that heals, not in a way that wounds.” — Barack Obama

“People have boldness to criticize but not to sensitize.” — Amit Kalantri

“When you show deep empathy toward others, their defensive energy goes down, and positive energy replaces it.” — Stephen Covey

“Perhaps one did not want to be loved so much as to be understood.” — George Orwell

“Perspective taking is listening to the truth as other people experience it and acknowledging it as the truth. What you see is as true, real and honest as what I see, so let me be quiet for a minute, listen and learn about what you see. Let me get curious about what you see. Let me ask questions about what you see.

Empathy is incompatible with shame and judgment. Staying out of judgment requires understanding. We tend to judge those areas where we’re the most vulnerable to feeling shame ourselves. We don’t tend to judge in areas where our sense of self-worth is stable and secure. In order to stay out of judgment, we must pay attention to our own triggers and issues.

Empathy (同理) reduces shame, whereas sympathy (同情) exacerbates it. There is a huge difference between feeling with someone and feeling for someone. Shame causes a person to believe they’re alone. Through empathy, we cause them to realize that they are not alone, which is why it is the antidote to shame.” — Brené Brown

The phenomenon of “empathic stress” causes individuals who are exposed to people who are stressed to experience stress themselves.

If someone feels 同情 compassion (“I want to relieve your suffering.”) for a stressed person instead of 同理 empathy (“I feel your suffering.”), they may be less likely to take on that person’s stress.

銅鋰鋅

Sympathetic

The emptiest head rattles the loudest.

換位思考

設身處地替人著想/感受別人的感受

Theory of Mind

Put yourself into the mindset of another person.

Empathy is a full-body experience you practice, not just something you think.

“Never underestimate the pain of a person, because in all honesty, everyone is struggling. Some people are just better at hiding it than others.” — Will Smith

Remember: Everyone is going through life for the first time. Every person is fighting a battle you know nothing about. Everyone has done the best they can. No one is crazy. ¹

A lack of eye contact doesn’t mean someone is being rude — conditions such as autism, ADHD, PTSD, or social anxiety can make maintaining eye contact difficult during conversations.

Judge others by intentions, judge ourselves by actions

“No one is crazy. Everyone has their own unique experience with how the world works. What seems crazy to you might make sense to me. We all make decisions based on our own unique experiences that seem to make sense to us in a given moment.” — (Housel 2020) ↩

Housel, Morgan. 2020. The Psychology of Money: Timeless Lessons on Wealth, Greed, and Happiness. Petersfield: Harriman House. ↩

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Energy Management

Wed, 10 Jun 2026 00:00:00 GMT

“Energy is eternal delight.” — William Blake

“Your energy is currency. Spend it well. Invest it wisely. Use it Intentionally, consistently, and by your own design.” — Adrienne Bosh

“Whatever excites you, go do it. Whatever drains you, stop doing it.” — Derek Sivers

＝能量管理＝精力管理

比時間管理更重要！

Don’t manage your time, manage your energy.

David Hawkins’ Levels of Consciousness（情緒能量表）

There’s no such thing as working too hard. There’s just being under rested. — Don’t focus on energy output (working too hard). Focus on energy production (recharging activities).

Willpower Is Not A Limited Resource & Ego-depletion Is A Myth

After a particularly grueling day, I’d sit on the couch and veg for hours, doing my version of “Netflix and chill,” which meant keeping company with a pint of ice cream. Even though I knew that eating ice cream and sitting for a long time were probably bad ideas, I told myself that relaxation was my well-deserved reward for working so hard.
Psychological researchers have a name for this phenomenon: it’s called “Ego Depletion.” The theory is that ~~willpower is connected to a limited reserve of mental energy, and once you run out of that energy, you’re more likely to lose self-control.~~
However, recent studies suggest we’ve misunderstood willpower, debunking the theory of ego depletion.
- (Job, Dweck, and Walton 2010)
  - People who viewed the capacity for self-control as not limited did not show diminished self-control after a depleting experience.
  - …reduced self-control after a depleting task or during demanding periods may reflect people’s beliefs about the availability of willpower rather than true resource depletion.
- (Job et al. 2013)
  - …following a demanding task, only people who view willpower as limited and easily depleted (a limited resource theory) exhibited improved self-control after sugar consumption.
  - In contrast, people who view willpower as plentiful (unlimited) showed no benefits from glucose—they exhibited high levels of self-control performance with or without sugar boosts.
Here’s the key point: Simply believing that we’re “spent” or mentally drained can create a sense of fatigue, a phenomenon linked to the nocebo effect. Clinging to / Holding onto the idea that willpower is a finite resource can be harmful/detrimental, making us more likely to lose self-control and make poor decisions. In reality, ego depletion is driven by self-defeating thoughts, rather than any biological limitation. It’s not the sugar in the lemonade that sustains mental stamina—it’s the placebo effect in action. ¹
Moreover, willpower functions like an emotion. Just as we don’t “run out” of joy or anger, willpower rises and falls depending on what’s happening to us and how we feel.
- If mental energy behaves like an emotion rather than fuel in a tank, it can be managed and harnessed accordingly: When faced with a difficult task, it’s more productive and healthy to view a lack of motivation as temporary, rather than assuming we’re spent/drained and need a break.

The Energy Razor

If you don’t schedule actions that produce energy, assume they’ll never happen.
If you don’t monitor actions that drain energy, assume they’ll keep expanding.

My ability to do any serious mathematics fluctuates greatly from day to day; sometimes I can think hard on a problem for an hour, other times I feel ready to type up the full details of a sketch that I or my coauthors already wrote, and other times I only feel qualified to respond to email and do errands, or just to take a walk or even a nap. I find it very helpful to organise my time to match this fluctuation: for instance, if I have a free afternoon, and feel inspired to do so, I might close my office door, shut off the internet, and begin typing on a languishing paper; or if not, I go and work on a week’s worth of email, referee a paper, write a blog article, or whatever else seems suited to my current levels of energy and enthusiasm.

“The Energy Investment Portfolio” by Ali Abdaal

Dream Investments: Things that you want to do at some point, but probably not right now; can be as long as you like.
Active Investments: Things that you want to work on right now (e.g., this week); should be limited (~5) based on how much time and energy you’ve got to invest in them.

The Power Law for Energy Management

≈ 冪律

舉例來說，你可以將第 n 個最重要的主題的關注度分配為 $(m-1)/m^n$ ，其中 m > 1。這裡的 m 代表注意力分配的集中程度：當 m 越大時，注意力會更加集中在前幾個主題上，後面主題的比重會迅速下降；反之，當 m 越接近 1 時，注意力的分配會較為平均。

換句話說，m 控制了你專注的「銳利度」— 它越大，你越聚焦於最重要的少數關鍵項目；它越小，你越傾向於在多個主題之間平均投入。

當然，你無法如此精確地分配你的注意力，但這個公式至少提供了一種在有限資源下進行合理取捨的靈感。

Studies show that our brain does not consume more blood sugar when working on difficult tasks. The brain is an organ, not a muscle. It does not burn extra calories but maintains a steady energy consumption with increased effort. Whether you’re solving calculus problems or watching cat videos, your brain burns roughly the same number of calories per waking minute. ↩

Job, Veronika, Carol S. Dweck, and Gregory M. Walton. 2010. “Ego Depletion—Is It All in Your Head?: Implicit Theories About Willpower Affect Self-Regulation.” Psychological Science 21 (11): 1686–93. https://doi.org/10.1177/0956797610384745. ↩

Job, Veronika, Gregory M. Walton, Katharina Bernecker, and Carol S. Dweck. 2013. “Beliefs about Willpower Determine the Impact of Glucose on Self-Control.” Proceedings of the National Academy of Sciences 110 (37): 14837–42. https://doi.org/10.1073/pnas.1313475110. ↩

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Evergreen Notes

Wed, 10 Jun 2026 00:00:00 GMT

卡片盒筆記法 (Zettelkasten, Slip Box) by 德國社會學家 Niklas Luhmann

#TODO How to Take Smart Notes by Sönke Ahrens

一張筆記卡片只記錄一個想法
不定時整理筆記，建立新筆記跟舊筆記之間的「連結」 (Connecting dots)
筆記間必須彼此連貫 (coherent) 而非彼此獨立 (independent)
- 任何一則完整、簡潔、準確的「筆記」，應該具備的元素：基於科學的事實、思考過後的想法、可被檢驗的文獻。
- 最重要的是，它代表一個擁有前後文的完整脈絡，而且不會隨著時間而失去它的效用 (Timeless)。
筆記不是為了把知識做成標本，而是為了讓它在你的生命裡重生。就像植物的「嫁接」，我們把一個知識點從別人的書裡剪下來（舊脈絡），然後接枝到自己的生命樹上（新脈絡）。
- 不是單純「蒐集想法」，而是專注在「發展新想法」(Idea Emergence)
- 不要求「記得」，而是求「理解」
  - 每當你寫下任何一個新的資訊、新的筆記，你都可以透過一些「提示」對自己自問自答
  - 在這個過程中，你會激發自己的想法、喚醒既有的記憶和經驗、產生具有個人風格的獨特洞見
選對標題關鍵字，可以促使你想出更深層的解讀，去跟其他舊筆記進行更有創意的聯想和連結
- 一個好的關鍵字，往往不會存在於表面的文字上
- 選定了好的關鍵字的筆記，就不再是一個想法的「提醒/提示」，而是蘊含了一個文字形式的「實際想法」
Luhmann 有一個很特別的閱讀習慣。他在書本和文獻上面從來不劃線，也不會在頁面的邊緣寫上筆記。他只會把書中的洞見寫在另一張紙上面。如果他當時有靈感，他就用一張紙寫下一則 Fleet Note。如果讀的文獻值得以後引用，就寫下一則 Literature Note。
1. 靈感筆記 (Fleeting Notes)
2. 文獻筆記 (Literature Notes)
3. 永久筆記 (Permanent Notes)
  - 值得注意的是，永久筆記代表的是對你自己「永久有用」，而不是「永久不能修改」。隨著你接觸到新的資訊，你可以回頭對永久筆記做補充或修正
不要用分類和主題來整理筆記，而是用脈絡和連結來整理筆記
- Alphabetical/Hierarchical Categorization (主題式)
  - The classic mistake is to organize them into ever more specific topics and subtopics. This makes it look less complex, but quickly becomes overwhelming.
  - The more notes pile up, the smaller and narrower the subtopics become, limiting your ability to see meaningful connections between them. With this approach, the greater one’s collection of notes, the less accessible and useful they become.
- Organize notes by index (索引編號) & context (脈絡/前後文/因果關係) in which it will be used, instead of topics/subtopics.
  - In other words, instead of filing things away according to where they came from, you file them according to where they’re going.
  - Connect any given note to as many different potentially relevant contexts as possible.
This is the essential difference between organizing like a librarian and organizing like a writer.
- 由上到下：A librarian asks “Where should I store this note? (我應該在哪一個主題下收錄這個筆記？)”
- 由下到上：A writer asks “In which circumstances will I want to stumble upon this note? (在什麼情境之下我會再次遇到這則筆記？)”
不要想著如何把一則筆記放到「最正確」的資訊位置，而是思考這一則筆記在未來會如何被你「重新利用」。在你寫一篇文章的過程當中，任何一個被你放棄不用的筆記，都可能在未來的某一個時刻，成為另外一篇文章的核心論述。

🧠 Second Brain

Your slip-box is your best dialogue/communicative partner, main idea generator and productivity engine.
- Helps you to structure and develop thoughts.
- Allows you to work from a place of abundance, as opposed to a place of scarcity.
The box of notecards is like an external brain, a tangible memory bank, a private search engine, an idea warehouse, a factory for creative output, an ultimate thinking tool.

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Everyone is on their own timeline

Wed, 10 Jun 2026 00:00:00 GMT

“One’s own dharma performed imperfectly is better than another’s dharma well performed…It is better to strive in one’s own dharma than to succeed in the dharma of another.” — Bhagavad Gita

“No matter how old you are now. You are never too young or too old for success or going after what you want.” — Pablo

“The universe is true for us all and dissimilar to each of us.” — Marcel Proust

We all live in the same world, but all of us are each on our own paths, on our own journey.

On feeling behind in life

Most of the timelines are cultural or social norms, and they’re just arbitrary nonsense:

X title by age X
X salary by age X
Forbes X Under X

You need to destroy the idea that there’s an expectation to do things by a certain age.

A 4-year degree attained after 7 years is still a degree.
A graduation at the age of 50 is still a graduation.
A Mercedes bought at the age of 65 is still a Mercedes.
Not being married at 30 but still happy is beautiful.
Having the first children at 35 is still possible.
Buying a house after 40 is still great.

You can’t predict when you find your thing in life. You may find it at 20, or it may take until you’re 50+.

There’s no such a fixed path—you create your own.

Just keep exploring until you find your thing, then go deep and direct all of your energy, attention, and focus towards it.

No matter where you are in life today, you’re always one good decision away from being in a better place tomorrow—just focus on the next decision.

It’s okay to be lost sometimes, but never compare your timeline to other people’s, because it’s a pointless comparison. Don’t let anyone rush you with their timelines. Don’t get stuck in a life that isn’t yours. Don’t live a life that isn’t yours. ¹

Life is neither a race, nor a competition. There are no rules to life. Not everything in life has to come together at the exact same time. There is no such thing as “too late” or “falling behind” when it comes to life. You might be too scared, but you are never too late.

Each planet has its own orbit agenda. We spin through life at our own pace—no two paths are exactly the same. Everyone is on their own clock.

In Japan, there are four beautiful trees that all bloom during the spring: Cherry, Plum, Peach, and Apricot. They don’t bloom concurrently. Each tree blooms on its own timeline. It’s own cadence. It’s own order.

The Japanese philosophy of Oubaitori is a manifestation of this natural way: Humans, like trees, bloom on their own timelines. Their journeys and growth are unique to each individual.

日文「桜梅桃李（おうばいとうり）」字面意為櫻、梅、桃、李四種花卉，象徵各自綻放、各具風姿、各自承載天地的安排。人也應當專注於自身的獨特之美，不必追逐他人的影子，只需活出與生俱來的個性與魅力。

Different is better than better.

不完美地活出自己的生命勝過於完美地模仿他人
特立獨行

The Story of the Cracked Pot

網路流傳的美國小詩《You Are In Your Time Zone》

New York is 3 hours ahead of California, 紐約時間比加州時間早三個小時，

but it does not make California slow. 但加州時間並沒有變慢。

Someone graduated at the age of 22, 有人 22 歲就畢業了，

but waited 5 years before securing a good job! 但等了 5 年才找到好工作！

Someone became a CEO at 25, 有人 25 歲就當上 CEO，

and died at 50. 卻在 50 歲去世。

While another became a CEO at 50, 也有人直到 50 歲才成為 CEO，

and lived to 90 years. 然後活到 90 歲。

Someone is still single, 有人依舊單身，

while someone else got married. 同時也有人結婚。

Obama retires at 55, 歐巴馬 55 歲就退休，

but Trump starts at 70. 而川普 70 歲才開始當總統。

Absolutely everyone in this world works based on their Time Zone. 世界上每個人本來就有自己的時區。

People around you might seem to go ahead of you, 身邊有些人看似走在你前面，

some might seem to be behind you. 也有人看似走在你後面。

But everyone is running their own RACE, in their own TIME. 但其實每個人都在自己的時區裡，有自己的步程。

Don’t envy them or mock them. 不用嫉妒或嘲笑他們。

They are in their TIME ZONE, and you are in yours! 他們都在自己的時區裡，你也是！

Life is about waiting for the right moment to act. 生命就是等待正確的行動時機。

So, RELAX. 所以，放輕鬆。

You’re not LATE. 你沒有落後。

You’re not EARLY. 你沒有領先。

You are very much ON TIME, and in your TIME ZONE destiny set up for you. 在命運為你安排的時區裡，一切都會準時。

Here’s a short list of people who accomplished great things at different ages:

Helen Keller, at the age of 19 months, became deaf and blind. But that didn’t stop her. She was the first deaf and blind person to earn a Bachelor of Arts degree.
Mozart was already competent on keyboard and violin; he composed from the age of 5.
Shirley Temple was 6 when she became a movie star on “Bright Eyes.”
Anne Frank was 12 when she wrote the diary of Anne Frank.
Magnus Carlsen became a chess Grandmaster at the age of 13.
Nadia Comăneci was a gymnast from Romania that scored seven perfect 10.0 and won three gold medals at the Olympics at age 14.
Tenzin Gyatso was formally recognized as the 14th Dalai Lama in November 1950, at the age of 15.
Pele, a soccer superstar, was 17 years old when he won the world cup in 1958 with Brazil.
Elvis was a superstar by age 19.
John Lennon was 20 years and Paul McCartney was 18 when the Beatles had their first concert in 1961.
Jesse Owens was 22 when he won 4 gold medals in Berlin 1936.
Beethoven was a piano virtuoso by age 23.
Isaac Newton wrote Philosophiæ Naturalis Principia Mathematica at age 24.
Roger Bannister was 25 when he broke the 4-minute mile record.
Albert Einstein was 26 when he wrote the theory of relativity.
Lance E. Armstrong was 27 when he won the Tour de France.
Michelangelo created two of the greatest sculptures “David” and “Pieta” by age 28.
Alexander the Great, by age 29, had created one of the largest empires of the ancient world.
J.K. Rowling was 32 years old when she released Harry Potter after being rejected by 12 publishers.
Amelia Earhart was 31 years old when she became the first woman to fly solo across the Atlantic Ocean.
Oprah was 32 when she started her talk show, which became the highest-rated program of its kind.
Edmund Hillary was 33 when he became the first man to reach Mount Everest.
Martin Luther King Jr. was 34 when he wrote the speech “I Have a Dream.”
Jack Ma started Alibaba when he was 35.
Marie Curie was 35 years old when she got nominated for a Nobel Prize in Physics.
The Wright brothers, Orville (32) and Wilbur (36), invented and built the world’s first successful airplane, making the first controlled, powered and sustained heavier-than-air human flight.
Vincent Van Gogh was 37 when he died virtually unknown, yet his paintings today are worth millions.
Neil Armstrong was 38 when he became the first man to set foot on the moon.
Ortega launched Zara when he was 39.
Mark Twain was 40 when he wrote The Adventures of Tom Sawyer, and 49 years old when he wrote Adventures of Huckleberry Finn.
Christopher Columbus was 41 when he discovered the Americas.
Rosa Parks was 42 when she refused to obey the bus driver’s order to give up her seat to make room for a white passenger.
John F. Kennedy was 43 years old when he became President of the United States.
Henry Ford was 45 when the Ford T came out.
Suzanne Collins was 46 when she wrote The Hunger Games.
Charles Darwin was 50 years old when his book On the Origin of Species came out.
Leonardo Da Vinci was 51 years old when he painted the Mona Lisa.
Abraham Lincoln was 52 when he became president.
Ray Kroc was 53 when he bought the McDonald’s franchise and took it to unprecedented levels.
Dr. Seuss was 54 when he wrote The Cat in the Hat.
Chesley “Sully” Sullenberger III was 57 years old when he successfully ditched US Airways Flight 1549 in the Hudson River in 2009. All of the 155 passengers aboard the aircraft survived.
Colonel Harland Sanders was 61 when he started the KFC franchise.
J.R.R. Tolkien was 62 when The Lord of the Rings books came out.
Ronald Reagan was 69 when he became President of the US.
Jack LaLanne at age 70 handcuffed, shackled, towed 70 rowboats.
Nelson Mandela was 76 when he became President.

Comparison is the thief of joy

Escape competition through authenticity

A man who is a master of patience is master of everything else

What Success Means To Me

別被不屬於你的生活囚禁，也別在不屬於你的人生裡逗留。 ↩

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Everything in life has an opportunity cost

Wed, 10 Jun 2026 00:00:00 GMT

“The real price of everything, what everything really costs to the man who wants to acquire it, is the toil and trouble of acquiring it.” — Adam Smith, The Wealth of Nations

“All the things which cause complaint or dread are like the taxes of life—things from which, my dear Lucilius, you should never hope for exemption or seek escape.” — Seneca

“All intelligent people should think primarily in terms of opportunity cost. When deciding whether to do something, compare it with the best opportunity you have.” — Charlie Munger

According to Wikipedia, opportunity cost is the value of the choice of the best alternative cost while making a decision.

有得就有失

Regularly ask: “What am I giving up by continuing this?”

Every thought has an opportunity cost. Each decision is a transaction. What taxes of life are you happily to pay? Would you trade your life for the ones you read about in books?

Anything you do in life is a trade of your finite remaining time for something else. Therefore, if you truly want something, make it the priority.

If you choose to use an hour of your life on one thing—you can’t use that hour for something else. Choose wisely.

“List Price vs Real Price” by Sahil Bloom

Every thing in life has a price tag. Are you willing to pay the price?

Three factors:

The things we want: Financial success, healthy relationships, physical and mental health, etc.
The price of those things: The obvious and non-obvious inputs required to buy or earn those outputs.
The willingness to pay those prices: Whether we are willing to pay the price to buy or earn those things we want, or if we try to go “bargain hunting” for cheaper alternatives.

Most people focus on (1) but very rarely think about (2) and (3).

List Price: The actual, direct price to pay for the thing you want. The effort, hard work, discipline, and energy required to buy or earn that thing
Real Price: The List Price, plus the hidden, indirect price in the form of the tradeoffs and opportunity cost of the pursuit. The Real Price incorporates the price of the things you said “no” to by saying “yes” to this one thing.

There’s the List Price (what it costs on the surface) you see, and the Real Price (what you have to give up to get it) you don’t.

There are many things in life that look like a great deal based on the List Price, but a ripoff based on the Real Price. Before you go after anything, make sure you’re willing to pay both.

Do hard things

The Game of Life

Duality & Polarity

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Existential Crisis

Wed, 10 Jun 2026 00:00:00 GMT

“Man is condemned to be free; because once thrown into the world, he is responsible for everything he does.” — Jean-Paul Sartre

“The meaning of life is whatever you ascribe it to be. Being alive is the meaning.” — Joseph Campbell

= Existential Angst = 存在主義危機

An existential crisis is a period of deep questioning about the meaning, purpose, and value of life. It often arises when individuals confront the fundamental uncertainties of existence, such as freedom, isolation, and mortality.

Common Triggers

Major life transitions (graduation, career change, divorce)
Encounters with death or illness
Loss of faith or worldview
Prolonged periods of uncertainty or isolation

Philosophical Context

Key thinkers include Søren Kierkegaard, Friedrich Nietzsche, Jean-Paul Sartre, and Albert Camus. They argue that individuals must create their own meaning in a world that is inherently meaningless.

Key Concepts

Absurdity: The conflict between the human desire for meaning and the silent, indifferent universe (Camus).
Authenticity: Living in accordance with one’s true self, values, and beliefs, rather than conforming to external expectations (Sartre).
Angst/Anxiety: The feeling of dread or unease that arises from confronting freedom and responsibility (Heidegger).

Reflections & Coping

Accept uncertainty as a fundamental part of life.
Focus on creating personal meaning through relationships, creativity, and contribution.
Practice mindfulness and self-compassion.

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Explicit Knowledge & Tacit Knowledge

Wed, 10 Jun 2026 00:00:00 GMT

外顯知識（Explicit Knowledge） 和 內隱知識（Tacit Knowledge） 是知識管理中兩種不同型態的知識，最早由日本知識管理學者野中郁次郎（Ikujiro Nonaka）提出。

外顯知識（Explicit Knowledge）

定義：可以被明確地清楚表達、記錄和傳遞的知識，通常以文字、數字、圖表、文件或數據庫形式存在。
特徵：
- 容易被儲存、複製、分享、傳播
- 可以被形式化、標準化
例子：書籍、論文、手冊/操作指南、程式碼、公司規章制度

內隱知識（Tacit Knowledge）

Unteachable Lessons

定義：存在於個人經驗、技能、直覺、洞察中的知識，通常難以用語言或文字完整表達。
特徵：
- 個人化且情境依賴性高
- 難以透過書面文件完整傳授，需要透過實踐、觀察、模仿、師徒制、經驗累積才能獲得
例子：老師傅的手感技巧、領導者的判斷力、醫師的臨床經驗，和解決問題的能力、判斷力、創造力、人際關係技巧等等
See also: Specific Knowledge

Two Types of Knowledge: The Max Planck/Chauffeur Test

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Eye Health

Wed, 10 Jun 2026 00:00:00 GMT

Visual Training Exercise

Vision Therapy/Exercise

Smooth Pursuit Eye Task

Near-Far Exercises

The 20-20-20 Rule

Every twenty minutes take a twenty-second break and focus on objects twenty feet away.

“This changes your focal distance from inches to many feet and requires blood flow to brain areas that are not related to constant attention”, says Adam Gazalley in his book The Distracted Mind

Relax all your face muscles to relax (including the jaw muscles) while viewing things further out in the distance

Supplements

Vitamin A
Lutein (葉黃素)
- Research indicates that lutein promotes cognitive functioning in older adults [02:41], enhances cognitive control in middle-aged individuals [03:59], and is associated with superior auditory function in young adults [04:38] and academic achievement in school children [05:03].
- Dark green leafy vegetables, such as kale and spinach, are highlighted as rich sources of lutein, surpassing avocados and eggs in lutein content [05:37].

角膜塑型鏡片

一種硬式眼鏡
週邊離焦理論 (Peripheral Defocus Theory)
Goal: 減少眼軸被拉長的距離 (正圓形 → 橢圓形)

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Fame

Wed, 10 Jun 2026 00:00:00 GMT

“Uneasy lies the head that wears a crown.” — William Shakespeare

“You want to be rich and anonymous, not poor and famous.” — Naval Ravikant

“It’s better that it’s earned fame. The fame you get by serving others is an earned fame which give you respect.” — Naval Ravikant

“Popular is even weirder. Turns out, it’s not the same thing as having friends at all.” — Meg Medina, Merci Suárez Changes Gears

is a “social debt.”

Don’t volunteer information. Don’t tell people more than they need to know. Respect your privacy.

You must learn to enjoy life without needing an audience to see that you are enjoying life.

Travel and tell no one. Live a true love story and tell no one. Live happily and tell no one.

People ruin beautiful things.

People can’t ruin what they don’t know. Privacy is power. Don’t overshare.

Keep quiet about your… (不要張揚這些事)

Income
Big Plan
Love Life
Next Move
Family Issues

Never try to be famous — it’s a trap.

Less eyes on you = more freedom

高處不勝寒

家有黃金，外有戥（ㄉㄥˇ）秤

「戥秤」是用來稱量金、銀或貴重藥材等微小單位的精密小秤。這句話比喻「群眾的眼睛是雪亮的」或「紙包不住火」，鄰里對你家的經濟狀況、財產或收入往往心中有數，常用來勸人腳踏實地、坦蕩做人，不要虛張聲勢或刻意裝窮。

Psychology

Becoming famous is the most amazing feeling in the world.
Being famous is a mixed bag.
Losing fame is a pain like you’ve never felt before.

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終端筋膜

Wed, 10 Jun 2026 00:00:00 GMT

終端筋膜（Fascia）是一種遍佈全身的結締組織，連結著肌肉、骨骼、器官，形成一個完整的網絡。

手指頭和腳指頭作為身體的「終端」，其筋膜與全身筋膜網絡相連，微小的動作都可能牽動遠端組織。

改變眼珠上下轉動 → 會影響到頭部的緊繃與活動。眼球運動牽動頭部深層筋膜，進而影響頸部與肩膀的張力。
改變手指 or 腳趾轉向 → 會影響到胸肋 or 腹部的緊繃與活動。這是因為筋膜的連續性，手腳的細微調整會透過筋膜鏈影響軀幹的活動與舒適度。

筋膜直接影響身體的靈活性、疼痛感受與運動表現。筋膜沾黏或緊繃時，容易導致動作受限或慢性疼痛。

實踐與應用

手指操 — 活絡血流、促進血液循環。簡單的手指運動有助於放鬆筋膜、提升末梢循環，減少手部僵硬與疲勞。
**腳趾活動（如赤腳走路、腳趾抓地）**也能刺激足部筋膜，改善平衡與下肢循環。
日常可嘗試筋膜放鬆（如泡沫軸 Foam Roller 按摩、伸展運動），幫助全身筋膜維持彈性與健康。

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Fasting

Wed, 10 Jun 2026 00:00:00 GMT

日本生物學家大隅良典 (Yoshinori Ohsumi) 因為在細胞自噬 (Autophagy) 領域的卓越研究，於 2016 年獲得諾貝爾醫學獎

Ghrelin (胃促生長素)

“Hunger Hormone”
The more ghrelin you produce, the more your stomach feels empty

Leptin (瘦體素)

飽足感荷爾蒙，可以降低食慾並增加飽足感
The more leptin you produce, the less your stomach feels empty

Glucose Disposal Agents

小蘗鹼 (Berberine)

Eating and not eating are not equivalent to fed and fasted state—it depends on when you ate, how much you ate, and where you are in your circadian cycle.

How to determine if something breaks the fast?

Wear a continuous glucose monitor and inject little bits of food of different kinds, or large amounts of food of different kinds, and measure the blood glucose level.

The world’s largest fasting study published in 2019 (Xie et al. 2022)

Different Types of Fasting

Modified Therapeutic Fasting (such as Buchinger Fasting): involves consuming low-calorie liquids like juice and vegetable broth

Combining intermittent-fasting regimens/paradigms, such as early or midday time-restricted feeding with a healthier diet during the feeding windows, may prove to be particularly powerful.

Prefer early TRF (eTRF, food intake restricted to the early part of the day) ¹ over mid-day TRF (mTRF, food intake restricted to the middle of the day) (Xie et al. 2022)
- eTRF was more effective than mTRF at improving insulin sensitivity.
- eTRF improved fasting glucose, reduced total body mass and adiposity, ameliorated inflammation, and increased gut microbial diversity.
If you want to skip a meal, skip supper, not breakfast. Breatkfast is called “break fast” for a reason.

佛教的出家修行人 — 過午不食，只飲水。 ↩

Xie, Zhibo, Yuning Sun, Yuqian Ye, Dandan Hu, Hua Zhang, Zhangyuting He, Haitao Zhao, Huayu Yang, and Yilei Mao. 2022. “Randomized Controlled Trial for Time-Restricted Eating in Healthy Volunteers without Obesity.” Nature Communications 13 (1): 1003. https://doi.org/10.1038/s41467-022-28662-5. ↩¹ ↩²

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Fear

Wed, 10 Jun 2026 00:00:00 GMT

“Danger is real, fear is a choice” — Will Smith

“Fear is a natural reaction to moving closer to the truth” — Pema Chodron

“Nothing in life is to be feared, it is only to be understood. Now is the time to understand more, so that we may fear less.” — Marie Curie

“Life can be the scariest and most beautiful thing simultaneously.” — Maxime Lagace

“You can conquer almost any fear if you will only make up your mind to do so. For remember, fear doesn’t exist anywhere except in the mind.” — Dale Carnegie

“There is no fear for one whose mind is not filled with desires.” — The Buddha

“FEAR has two meanings: ‘Forget Everything And Run’ or ‘Face Everything And Rise.’ The choice is yours.” — Zig Ziglar

“If you approach the mountain in fear, it will look bigger than it appears.” — Tene Edwards

“We grow fearless when we do the things we fear.” — Robin Sharma

“You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing which you think you cannot do.” — Eleanor Roosevelt

“Of all the liars in the world, sometimes the worst are our own fears.” — Rudyard Kipling

“Let us not pray to be sheltered from dangers but to be fearless when facing them.” — Rabindranath Tagore

“The greatest mistake you can make in life is to be continually fearing you will make one.” — Elbert Hubbard

“Fear is fueled by a lack of imagination. The antidote to fear is not bravery; it looks more like imagination.” — Kevin Kelly, Excellent Advice for Living: Wisdom I Wish I’d Known Earlier

If you can’t beat the fear, do it scared.

If you want something, do it. If you want something, but you’re scared, do it scared.


_{Source: Janis Ozolins}

F.E.A.R. = False Expectations Appearing Real

Fear is just false evidence appearing real.

If we’re controlled by fear, we’re in the mode of ignorance.

Reframe fear as an information gap. Gather information and conquer your fears.

Fear comes from inexperience, not incapability. You’re afraid because you haven’t done it yet, not because you can’t do it.

心中有敵，天下皆為敵。心中無敵，無敵於天下。

Solution

#TODO Fear-setting by Tim Ferriss (define your fears instead of your goals)
Ali Abdaal
1. Name the fear
2. Overcome the fear
  - “Will it matter in ten minutes? In ten weeks? In ten years?”
3. Reduce the fear
  - The Batman Effect: self-distancing, thinking yourself as a separate entity (someone other than yourself)
Replace fear of the unknown with curiosity

Naval Ravikant

“90% of our thoughts are fear-based. 10% of our thoughts are desire-based.”
“I think it’s not we fear death. It’s we fear not living the life that we want. And I think the easiest way to get out of that is to start living the life you want now, not putting/frittering it off.”
- This will make you feel that life is long, and you will be less afraid of dying.

Becoming the Ocean

Overthinking

Fear of Failure and Success

Courage is knowing what not to fear

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Fear of Failure and Success

Wed, 10 Jun 2026 00:00:00 GMT

“In order to succeed, your desire for success should be greater than your fear of failure.” — Bill Cosby

(Kiyosaki 2002)

“Don’t let the fear of losing be greater than the excitement of winning.” — Robert Kiyosaki

Two Types of Fear

The Fear of Failure: The fear that you will go after something and it won’t work out. That everyone will know that you failed. That you will know that you failed.
The Fear of Success: The fear that you will accomplish everything you set out to achieve and never be able to live up to it again. The fear that everything will work out and you won’t be deserving of that end. That you won’t be ready for what comes from it.

Success > Failure > Not Trying At All

“Do not fear failure but rather fear not trying.” — Roy T. Bennett, The Light in the Heart

“Don’t be afraid to fail. Be afraid not to try.” — Michael Jordan

“Try and fail, but don’t fail to try.” — Stephen Kaggwa

Sometimes I refuse to give 100% effort towards something because I’m scared of what will happen if I do give 100% effort and still fail. But that self-protection mechanism is a growth limiter. When you insulate yourself from the pain of failure, you never really learn what you’re capable of. You never really put yourself out there on the edge and stare down the abyss.

The failure itself isn’t what scares you. The anticipation of failure isn’t what prevents you from taking action. The fear isn’t as it seems.

You aren’t afraid of failure. You’re afraid of what other people will think of you if you fail.

The fear is in the judgment. The fear is in the embarrassment. The fear is in the scrutiny. The fear is in the whispers. The fear is in what they might say, or what they might think. The fear is in the silence.

“We fear our highest possibilities. We are generally afraid to become that which we can glimpse in our most perfect moments, under the most perfect conditions, under conditions of great courage. We enjoy and even thrill to the godlike possibilities we see in ourselves in such peak moments. And yet we simultaneously shiver with weakness, awe, and fear before these very same possibilities. So often, we run away from the responsibilities dictated, or rather suggested by nature, by fate, even sometimes by accident, just as Jonah tried in vain to run away from his fate.” — Abraham H. Maslow, The Farther Reaches of Human Nature

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, ‘Who am I to be brilliant, gorgeous, talented, fabulous?’ Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” — Marianne Williamson, A Return to Love: Reflections on the Principles of “A Course in Miracles” ¹

“Owning our story and loving ourselves through that process is the bravest thing that we’ll ever do.” — Brené Brown

“We fear discovering that we are more than we think we are. More than our parents/children/teachers think we are. We fear that we actually possess the talent that our still, small voice tells us. That we actually have the guts, the perseverance, the capacity. We fear that we truly can steer our ship, plant our flag, reach our Promised Land. We fear this because, if it’s true, then we become estranged from all we know. We pass through a membrane. We become monsters and monstrous.” — Steven Pressfield, The War of Art

Kiyosaki, Robert T. 2002. Rich Dad, Poor Dad. London: Warner. ↩

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Feedback

Wed, 10 Jun 2026 00:00:00 GMT

On Giving Feedback

To give feedback, first make the other person feel you care about them.

Principles

Make it shorter.
Make it more appealing.
Make it general → “How could it apply to more people?”

Remember, the key to effective feedback is to make it:

Timely: Give feedback as close to the event as possible.
Regular: Don’t save up feedback; provide it consistently and periodically.
Balanced: Mix positive feedback with areas for development.
Actionable: Provide clear steps or guidance for improvement.
Specific: Be clear about what was done well or needs change.
Empathetic: Understand the recipient’s perspective and frame feedback with empathy.

Criticism Sandwich

善用「先稱讚，再建議」的順序：First praise the person for something, then deliver the criticism, and then close with topic-shifting praise to exit the sensitive topic.
1. Positive start: Begin with positive feedback to open the conversation.
2. Constructive core: Place the area for improvement in the middle.
3. Positive end: Finish with positive reinforcement or encouragement.
Example:

You: Hi, Mara. Do you have a second?

Mara: Sure. What’s up?

You: First, I wanted to thank you for helping me with the Meelie Worm account [or whatever]. I really appreciate you showing me how to handle that. You’re really good at fixing the technical issues.

Mara: No problem.

You: Here’s the thing. ¹ There is a lot of work coming down on everyone, and I’m feeling ² a bit overwhelmed. Normally, priorities are really clear to me ³, but I’ve been having trouble recently figuring out which tasks are highest on the list. Could you help me by pointing out the most important items when a handful need to be done? I’m sure it’s just me, but I’d really appreciate it, and I think it would help.

Mara: Uhh … I’ll see what I can do.

You: That means a lot to me. Thanks. Before I forget ⁴, last week’s presentation was excellent.

Mara: Did you think so? Blah, blah, blah …

Instead of using the “criticism sandwich (criticize twice, praise once)” method, where criticism is sandwiched between two praises within 30 seconds, it is advised to provide two praises and one private criticism at different times during the day or week.

The SBI Model

Situation: Describe when and where the behavior occurred. Be specific and factual.

Example: “In yesterday’s team meeting…”
Behavior: State exactly what the person did or said. Focus only on observable actions or words used. Avoid interpretations, assumptions, or labels.

Example: “…you interrupted Sarah while she was presenting.”
Impact: Explain the effect of that behavior on you, the team, or the outcome. This helps the person understand why it matters.

Example: “…which made it harder for her to finish/share her points/ideas and slowed the discussion.”

On Receiving Feedback

“If you ask for someone’s feedback, you’ll get a critic. But if instead you ask for advice, you’ll get a partner.” — Kevin Kelly, Excellent Advice for Living: Wisdom I Wish I’d Known Earlier

When people hesitate to give you honest feedback, ask for a score from 0–10, instead of asking, “What do you think?”—which invites ambiguity. You’ll rarely get a perfect 10, and this makes it easy to follow up with, “What would make this closer to a 10?” Better questions lead to better feedback—and faster growth.

避免抱持任何預設立場，永遠以「對方或許更接近真相」來思考（假設別人是對的，自己是錯的），甚至可以在對話/交流中這樣回應：

「我認為你觸及到核心問題了，請多說一些。」
「你的觀點似乎切中要害，能否再深入說明？」
「我覺得你點到關鍵了，可以再多分享一些嗎？」

Don’t confuse DISAGREEMENT with DISRESPECT. Never confuse your CRITICS with your HATERS. Feedback can skyrocket your growth if you don’t take it personally.

Early feedback is usually better than late criticism. Nobody likes getting bad news , but everyone appreciates clarity.

Advice

Don’t call it a “problem” if you can avoid it. ↩
No one can argue with your feelings, so use this to avoid a debate about external circumstances. ↩
Take “you” out of the sentence to avoid finger-pointing → ~~“Normally, you make priorities clear.”~~ ↩
“Before I forget” is a great segue to the closing compliment, which is also a topic shifter and gets you off the sensitive topic without awkwardness. ↩

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Feedback Loop

Wed, 10 Jun 2026 00:00:00 GMT

“The more you feed me, the more I feed you.” — Feedback Loop

What is a Feedback Loop?

A feedback loop is a system structure in which outputs of a process are circled back and used as inputs. It occurs in nature when the product of a reaction leads to an increase in that reaction.

Types

Positive Feedback Loop: Amplifies changes; the system moves further away from equilibrium.

Example: The melting of polar ice reduces the Earth’s albedo, causing more heat absorption and further melting.
Negative Feedback Loop: Reduces changes; the system tends to stabilize.

Example: Homeostasis in the human body, such as temperature regulation—when you get hot, you sweat to cool down.

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First-Principle Thinking

Wed, 10 Jun 2026 00:00:00 GMT

“There comes a point where we need to stop just pulling people out of the river. We need to go upstream and find out why they’re falling in.” — Desmond Tutu

“The person who grasps principles can successfully select their own methods. The person who tries methods, ignoring principles, is sure to have trouble.” — Harrington Emerson

Thinking (and reasoning) from the first principles (第一性原理) is a fancy way of saying “think like a scientist.”

A first principle is a basic assumption that cannot be deduced any further by breaking down to the smallest possible elements.

Optimize the function. Ignore the form.

釜底抽薪

釐清事物的本質（觀察 → 洞察）

靠的是看「裡面」，而不只是「表面」。

Fundamental Truth（底層邏輯）

一理通，萬理徹。

Principles Outlive Tactics

Principles
- Why?
- Agile Coaches
Tactics
- What? & How?
- Play Stealers

Start with Why, then How, and then What.

Principles first, applications later

When you understand the principles, applications are much easier.

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Flapjacks

Wed, 10 Jun 2026 00:00:00 GMT

= 燕麥甜餅 ≈ Pocket Porridge ≈ Granola ¹/Oat Bar

Brief History

Flapjacks are a classic British treat, popular since the 17th century. They are a staple in UK lunchboxes and cafés.

Key Ingredients

Brown sugar
Golden syrup
oat
Salt

Variations & Add-ins

Dried fruits (raisins, cranberries)
Nuts or seeds
Chocolate chips
Coconut flakes

Recipe

Preheat the oven to 180°C. Line a baking tin with parchment paper.
Mix the ingredients together, press into the tin, and bake for about 15- 20 minutes for softer and chewy flavours. Add 5 more minutes for crunch flavours
Leave in the tin until almost cold, then cut into bars/pieces.

Storage Tips

Store in an airtight container for up to a week. Flapjacks freeze well for longer storage.

由烤穀粒、堅果和水果乾製成的麥片。 ↩

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Flow State

Wed, 10 Jun 2026 00:00:00 GMT

You’re in “the zone.” ( like one-buttock playing)

You feel fully immersed in your work.

Flow is a state of optimal experience. ¹ When you are in that state, life goes fast because time flies by without you realizing it.

Make hours like seconds.
Effortless effort, timeless time.

The 3 Major Conditions Of Flow

(Csikszentmihalyi 2009)

Clear proximal (nearby) goals
Clear and immediate feedback
- Be able to see your progress
A balance between perceived challenge and skill
- Challenge matched to skills

The Challenge-skills Equation

The 4 Stages of The Flow Cycle By Herbert Benson

4 stages
1. Struggle
2. Release
3. Flow
4. Recovery
4 components
- Selflessness — loss of self-consciousness and ego
- Timelessness — the feeling of losing tack of time / transformation of time
- Effortlessness
- Richness — sense of control
Prerequisite
- Calm mind — being immersed in the present moment, getting into your body and out of your head
Triggers
- Complete Concentration — Flow follows focus
- Clear Goals — Confusion creates chaos
  - Flow is about banishing all distractions, friction and resistance
- Novelty — Inject something NEW in between tasks
Remarks
- Flow is not binary, i.e., neither “on” nor “off”
- They work interdependently with each other

Non-ordinary States of Consciousness (NOSC) / Altered States of Consciousness (ASC): any non-normal waking state (Dietrich 2003) ↩

Csikszentmihalyi, Mihaly. 2009. Flow: The Psychology of Optimal Experience. Nachdr. Harper Perennial Modern Classics. New York: Harper [and] Row. ↩

Dietrich, Arne. 2003. “Functional Neuroanatomy of Altered States of Consciousness: The Transient Hypofrontality Hypothesis.” Consciousness and Cognition 12 (2): 231–56. https://doi.org/10.1016/S1053-8100(02)00046-6. ↩

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Frameworks to achieve any goals

Wed, 10 Jun 2026 00:00:00 GMT

💡 Core Concept

Progress = Intensity + Consistency
Mastery = Consistent Action (without overthinking) + Solving Real-World Problems (by doing projects) ¹

The 30-for-30 Approach — Sahil Bloom

In any area in which you want to make progress, do the thing for 30 minutes per day for 30 straight days.
Anyone can find 30 minutes in their day to focus on something they care about making progress on:
- First thing in the morning
- During your lunch break
- At the end of the work day
- Before going to bed
30 days of 30 minutes per day is 900 total minutes (i.e., 15 hours) of accumulated, focused, dedicated effort, which creates a marathon of short, manageable sprints.

The Power Half-Hour

The 90/90/1 Rule — Robin Sharma

Dedicate the first 90 minutes of your day to the most valuable/needle-moving project for 90 days straight.
No internet connection. No distractions. No interruptions. No excuses.
12-week (3-month) Cycle
- Number of hours per day
- Particular days per week
The “Month To Master” Learning Challenges

The 30-Day Challenge — Austin Kleon

The simple power of one a day — Seth Godin

The ABZ Framework

“Mastery is not a function of genius or talent, it is a function of time and intense focus applied to a particular field of knowledge.” — Robert Greene ↩

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Functional Illiteracy

Wed, 10 Jun 2026 00:00:00 GMT

聯合國教科文組織 ¹ 重新定義新世紀的文盲標準可分為三類：

第一類：不能讀書寫字的人，即傳統意義上的文盲
第二類：不能識別現代社會標誌或圖表的人（如地圖、交通符號等）
第三類：不能應用電腦（網路）進行知識管理和交流的人

後兩類被認為是「功能性文盲 (Functional Illiteracy)」² ³，他們雖然受過教育，但在現代科技方面，卻像文盲一樣。

出版人郝明義在著作「越讀者」中，以「第三類文盲」形容那些「不知如何利用『網路』與『書』享用閱讀所帶來的樂趣與機會」的人；他與讀者共勉：「千萬不要以為識字、上網，讀過大學就沒事了」，當人類文明愈高，我們更該在意自己閱讀的是人類智慧精華或是糟粕 ⁴。

UNESCO = United Nations Educational, Scientific, and Cultural Organization ↩
A person cannot use reading, writing, and calculation skills beyond a basic level to manage daily living tasks. ↩
According to UNESCO, functional literacy refers to the capacity of a person to engage in all those activities in which literacy is required for effective function of his or her group and community and also for enabling him or her to continue to use reading, writing and calculation for his or her own and the community’s development. ↩
原指酒糟、米糟或豆糟等粗劣食物，現指無用沒有價值的東西。 ↩

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Gall’s Law

Wed, 10 Jun 2026 00:00:00 GMT

A complex system that works is invariably found to have evolved from a simple system that worked.

Complex systems designed from scratch never work. Complex systems are rarely built all at once.

To build a complex system that works, start with a simpler system and improve it over time.

That is why most teams especially in software follow the agile method of working in iterations. You first the beta/basic version then v1.0, v1.1, v1.2, etc. with small changes through user feedbacks or internal team suggestions.

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Genius is an egosystem, scenius is an ecosystems

Wed, 10 Jun 2026 00:00:00 GMT

Scenius = A whole scene of people supporting each other, looking at each other’s work, copying from each other, stealing ideas, and contributing ideas.

(Carr and Walton 2014)

Teamwork is as much a psychological state as a way of dividing up tasks.

(Abdaal 2024)

Synchronicity makes us want to help others.

The implications are simple: if we want to harness the feel-good effects of people, try to find people with whom to work in sync - even if you aren’t actively collaborating on the same task.

In the course of writing this book, I often attended the London Writers’ Salon, which runs a free, remote co-working group called Writers’ Hour.

Every weekday, four times a day, a few hundred writers (and some non-writers) assemble on a Zoom video call.

The facilitator spends five minutes sharing a motivational message and asking participants to post in the online chat what their intention for their writing session is going to be. Then, for fifty minutes, everyone minimizes their Zoom window, and works away at their computer.

I continue to find these sync sessions incredibly helpful for staying energized. Even though we’re all working on different things, working in tandem with others has huge effects on my ability to focus, and helps me feel better too.

This subtle difference between “working in parallel” and “working together” might seem small, but it’s a tool we can use to harness the energizing effects of people:

Even if we’re on our own in undertaking a task, we can convince ourselves that we’re part of a team.

The trick is to deliberately think about the people you’re working alongside as part of your team.

Abdaal, Ali. 2024. Feel-Good Productivity: How To Do More Of What Matters To You. Celadon Books. ↩

Carr, Priyanka B., and Gregory M. Walton. 2014. “Cues of Working Together Fuel Intrinsic Motivation.” Journal of Experimental Social Psychology 53 (July): 169–84. https://doi.org/10.1016/j.jesp.2014.03.015. ↩

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Goal Setting

Wed, 10 Jun 2026 00:00:00 GMT

“A goal is not always meant to be reached, it often serves simply as something to aim at.” — Bruce Lee

“Setting goals is the first step in turning the invisible into the visible.” — Tony Robbins

“A goal is a dream with a deadline.” — Napoleon Hill ¹

“A goal should scare you a little, and excite you a lot.” — Joe Vitale

S.M.A.R.T.E.R. Goals 2

Specific
Measurable (= Trackable = Quantifiable)
Achievable
Relevant
Time-bound
Easy (to start)
Reflective

Big Goal: The Misogi Challenge

日文：禊ㄒㄧˋ
Do something so hard for 1 day a year, that it profoundly impacts the next 364 days.

The ABC Goal System (by Sahil Bloom)

Make sure you do the thing, but don’t worry about how much of the thing you do.

A Goal
- Most ambitious, perfect case.
- E.g., Hit your aggressive, optimal marathon time goal.
B Goal (most days!)
- Middle ground, base case.
- E.g., Hit your realistic, base case marathon time goal.
C Goal
- Minimum viable level, anything above zero compounds positively.
- E.g., Finish the race.
- Note: The C Goal should feel almost embarrassingly easy to achieve.

On days when you feel great, you hit your A Goal. On days when you feel ok, you hit your B Goal. On days when you feel bad, you hit your C Goal.

The MTO Goal Method

Define three levels of daily success:

Minimum: The baseline goal you’d be happy achieving on a given day. For a writer, this might be 250 words a day.
Target: A realistic yet challenging goal that stretches you without being too overwhelming. For example, 750 words a day.
Outrageous: The dream outcome—the kind of goal that makes you say, “Wow, I can’t believe I did that.” Let’s say it’s 2,000 words a day.

Annual Planning (by Sahil Bloom)

Big Goal
- These are your big, year-long goals. They should be large and ambitious.
- If these big goals don’t scare you a little bit, I’d encourage you to think bigger.
- The Big Goals are the summit of the mountain—motivating on a macro scale, but too far off and intimidating to be motivating on a micro daily basis.
Checkpoint Goals
- Work backwards from your Big Goals to formulate a set of Checkpoint Goals.
- If the Big Goals are the summit of the mountain, the Checkpoint Goals are the mid-climb campsites. You can’t reach the summit without reaching these points, as all paths lead directly through them.
Anti Goals
- Anti-Goals are the things we don’t want to happen on our journey to achieve our Big Goals.
- If the Big Goals are your summit, Anti-Goals are the things you don’t want to sacrifice while executing the climb—like your life, your toes, or your sanity. You want to reach the summit, but not at the expense of these things.
- For example, your Big Goal is to become CEO, but your Anti-Goals may be spending over 300 nights away from your family and allowing your health to suffer from constant travel and stress. You want to achieve the Big Goal, but not if it means having those Anti-Goals become real.
Daily Systems
- These are the 2-3 daily actions that you need to take to create tangible, compounding forward progress. The simplest daily actions to generate progress in a given arena.
- If the Big Goals and Checkpoint Goals are your compass, establishing your direction, the Daily Systems are your feet, moving you forward on your climb.

The Harada Method by 原田隆史（Takashi Harada）

This is how Shohei Ohtani, the best baseball player in the world, used this approach for setting his goals for Baseball.

aka The Open Window 64 Chart = OW64 (曼陀羅九宮格) ³

「曼陀羅（Mandala）」一詞源自梵文 मण्डल，意為「圓」、「圓環」、「神聖的中心」。它是一種古老的宇宙象徵圖譜，廣泛存在於印度教、佛教、藏傳佛教、道教、基督教、原住民文化等多種傳統之中。

Choose one clear, meaningful long-term goal and a deadline.
Break that main goal into 8 subgoals that cover different areas needed to achieve it.
Break each subgoal into 8 specific actions, skills, or habits (filling the 8×8 grid).
Turn the most important actions into a small set of daily routines and track them.
Review your progress regularly, adjusting subgoals and actions based on what you learn.

The Wheel of Life

Traditional wisdom treats life’s key areas—work, relationships, health, hobbies, etc.—as On-Off Switches. It suggests you can only have one or two “on” at a time, leaving the rest “off.”

The problem with this mindset is that, if one stays off too long, it may never turn back on:

If you don’t invest in your relationships in your 20s and 30s, you won’t have them in your 40s
If you don’t invest in your health in your 40s and 50s, you won’t have it in your 60s
If you don’t take care of your mind in your 60s and 70s, you won’t have it in your 80s

The new mindset: Each area of your life exists on a Dimmer Switch. ⁴(Bloom 2025)

Rather than shutting areas down completely, you adjust them like “dials”. At different seasons of life, some get higher level of “brightness” while others dim, but nothing is left in total “darkness”.

The key in life is to find the balance, and balance isn’t about perfection. Pour your energy into all spokes (areas) of your life wheel_, even if only a little._ Neglecting one for too long might give you a bumpy ride, but giving them all some love will help you to cruise smoothly toward your goals. This dynamic approach helps you maintain harmony, where all areas of your life work together.

Don’t Just Set Goals. Set These Things As Well.

Intentions
- Goals are specific achievements you set for the future. They have a natural endpoint. Intentions, on the other hand, are attitudes for the present. They guide your thoughts and actions in each moment. Intention creates reality.
Sacrifices
- Goals require sacrifice.What are you willing to pay? What will you give up?

Warren Buffett’s The 5-25 Rule

The Arrival Fallacy

Journey over destination

Always start with end in mind

Avoid telling people your goals

“Dream in a pragmatic way.” — Aldous Huxley ↩
vs Stretch Goals ↩
由日本企業家「松村寧雄（Matsumura Yasuo）」提出 ↩
Or: DJ 混音器 (DJ Mixer) ↩

Bloom, Sahil. 2025. The 5 Types of Wealth: A Transformative Guide to Design Your Dream Life. First edition. New York: Ballantine Books. ↩

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GTD 6 Horizons of Focus

Wed, 10 Jun 2026 00:00:00 GMT

Picture yourself sitting on a plane. At 50.000ft there is nothing but blue sky and an endless horizon. Up here there are no limits.

As you are preparing to land, you are crossing 40.000ft and 30.000ft. There is not much difference, but you might notice some shapes below on a clear day. This is the levels of your visions and goals. Most of it is abstract thoughts.

When you start to clear the clouds at 20.000ft you can start to make out details about the landscape. This is your areas of focus and responsibility (Life Pillars). At 10.000ft you can see houses, roads, and details. This is your projects or outcomes. The runway is where you, as the captain, have to tackle all of the details.

Life Purpose

What is your destination in life?

Why do I exist on this planet?

Vision (Big Picture)

Where do you see yourself in five years, having achieved your goals? How does your work look like? Where do you live? Who are you with?

What gets me out of bed every morning?

What is the ideal lifestyle I want to live?

Goals

Long-term OKRs

Projects

Short-term outcomes/checkpoints/milestones

Actions

Specific tasks

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Gut Health

Wed, 10 Jun 2026 00:00:00 GMT

Goals

Longevity (expand the life span) & Reverse/Slow Down/Anti Aging
Lower blood sugar
Reduce inflammation
Increase insulin sensitivity
Decrease cancer risk
Boost brain function
Environmentally-friendly

腸腦軸線

= Gut-Brain Axis

connected by Vagus Nerve (迷走神經)
腸道菌對於我們的情緒影響深遠，補充腸道菌可有效降低焦慮

腸漏症 (Leaky Gut Syndrome, LGS)

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Habit Stacking

Wed, 10 Jun 2026 00:00:00 GMT

is a special form of Implementation Intentions. Rather than pairing a new habit with a particular time and location, you pair it with an old, current habit (the “anchor” (Fogg 2020)).

Unlike an implementation intention, which specifically states the time and location for a given behavior, habit stacking implicitly has the time and location built into it.

The habit stacking formula is:

After/Before [CURRENT HABIT], I will [NEW HABIT].

You can even combine temptation bundling with habit stacking to create a set of rules to guide your behavior. The habit stacking + temptation bundling formula is:

After [CURRENT HABIT], I will [HABIT I NEED].

After [HABIT I NEED], I will [HABIT I WANT].

Habit stacking increases the likelihood that you’ll stick with a habit by stacking your new behavior on top of an old one. This process can be repeated to chain numerous habits together, each one acting as the cue for the next.

Finding the right trigger is the key. Habit stacking works best when the cue is highly specific and immediately actionable.

Fogg, B. J. 2020. Tiny Habits: + the Small Changes That Change Everything. Boston: Houghton Mifflin Harcourt. ↩

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Habits of Highly Effective Software Engineers

Wed, 10 Jun 2026 00:00:00 GMT

They invest in good documentation

Document your code as you go, not after.
Documentation is like salt. Too little and you create knowledge gaps throughout your team, too much and you create unnecessary overhead.
The Most Important Code Isn’t Code

I typically hate process. From TDD to BDD to Agile to everything else, it usually feels too cumbersome for me to stick with it. But two mentalities have really impacted me: TomDoc and Readme Driven Development. Both were designed by Tom Preston-Werner. Both have documentation at their core. Though they’re both obviously helpful for other developers who look at your code, I’ve found them to be extremely helpful to me as I code.

Documentation is Marketing. A good README gets people to jump into your project much, much quicker. Heavily-documented code means others can read your project much, much quicker. Heavily-documented code means others will tend to break your tests less.

They watch conference videos

They actively prototype new ideas

Effective engineers don’t just read or watch tutorials—they build.

Prototyping helps you discover what works and what doesn’t, fast.
Prototyping is about Proof of Concept (PoC), even if they’re rough or incomplete.
Prototyping is a low-risk way to test ideas and get immediate feedback before committing significant resources.

Tutorial Hell

They are lifelong learners

⭐️ “Sharpen the Saw” (i.e., Continuous Learning) is the most important habit for programmers: investing time in acquiring new skills, staying updated on industry trends, and exploring new technologies, etc.

Software Engineer === Student

A key trait of a good programmer is the ability to learn new things. While you can never know everything, the ability to rapidly absorb / pick up new concepts and tools from available online resources enables you to stay well-informed and adaptable.

They are incremental and iterative

Code Reviews

Quick and timely code reviews. Begin your day with code reviews (to unblock your peers).
Ensure that each Pull Request (PR) out for code review solves one problem, and is small and targeted.

This also applies to the Git commits.

#TODO

Productive Developers are Smart and Lazy

Make a plan before diving into coding!

Productive developers are constantly checking their understanding of the requirements and making sure that they are staying in sync with their team’s code. Productive developers are in regular contact with the product managers/business analysts and can often be seen white boarding with their peers and architects.

Good development is lazy development a.k.a. patient development; it happens when the developer spends the time necessary to think through all the pathways of the solution that he is developing BEFORE writing the code. That is lazy-writing of code, i.e. not writing code before the problem is understood. The more due diligence (審慎調查、盡責查證) a developer does to make sure that he is writing the correct code will reduce the amount of code that needs to be written.

It is a bad sign if developers are always coding. If you see developers spending 100% of their time staring at their screens with no human interaction then you are looking at some of the worst developers.

When in doubt, be lazy and write code late. (懶惰式/忍耐式開發)

Implement all the basic collection types (data structures) at least once.

Dictionary
Sorted Dictionary
List
Linked List
Stack
Queue

Learn a functional programming language.

Get good with the debugger. Set breakpoints on code you don’t understand. Step through it, watch the data as it flows through each method. If you don’t understand something, look at the docs for that specific concept until you get it.

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Have the courage to do the right things

Wed, 10 Jun 2026 00:00:00 GMT

“The opposite of love is not hate, it’s indifference. The opposite of art is not ugliness, it’s indifference. The opposite of faith is not heresy, it’s indifference. And the opposite of life is not death, it’s indifference.” — Elie Wiesel

“The heaviest penalty for declining to rule is to be ruled by someone inferior to yourself.” — Plato

“There may be times when we are powerless to prevent injustice, but there must never be a time when we fail to protest.” — Elie Wiesel

“Never be afraid to raise your voice for honesty and truth and compassion against injustice and lying and greed.” — William Faulkner

“Being polite is withholding feedback to make someone feel good today. Being kind is being candid about how they can get better tomorrow” — Adam M. Grant, Hidden Potential: The Science of Achieving Greater Things

“Indifference and neglect often do much more damage than outright dislike.” — Albus Dumbledore (written by J.K. Rowling), Harry Potter and the Order of the Phoenix

“There is nothing more frightful than ignorance in action.” — Johann Wolfgang von Goethe

Wrong is wrong even when everybody is doing it. Right is right even when nobody is doing it.

From Empathy To Apathy ¹

(Hortensius and De Gelder 2018)

Explanation

Darkness is the absence of light. Cold is the absence of heat. Going on with this will make one logically conclude that evil is the absence of good.

So, with other words, if you don’t do good, nor bad, then it means you are indifferent, which as concluded earlier, falls under the evil category.

In conclusion, the opposite of any positive thing is indifference, while hate, ugliness, heresy, death, etc, are just examples of outcomes of indifference.

Duality & Polarity

Never be a spectator of unfairness or stupidity. Fight bullshit and bureaucracy every time you see it and get other people to fight it too.

Even if we can’t fix everything, we should always speak up and tell others when something is wrong. It’s our moral responsibility to say something and stand up for what’s right, even if we can’t change it all by ourselves.

The Drowning Child in the Pond

The Bystander Effect

The Abilene Paradox

國王的新衣 The Emperor’s New Clothes

Do It Anyway by Mother Teresa

袖手旁觀、漠不關心、冷淡 ↩

Hortensius, Ruud, and Beatrice De Gelder. 2018. “From Empathy to Apathy: The Bystander Effect Revisited.” Current Directions in Psychological Science 27 (4): 249–56. https://doi.org/10.1177/0963721417749653. ↩

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Hedonic Happiness vs Eudaimonic Happiness

Wed, 10 Jun 2026 00:00:00 GMT

“Never become used to anything you love. It blunts the edge of appreciation.” — Richard Laymon

Hedonic Happiness

Achieved through pleasure, enjoyment, or satisfaction
Associated with the maximization of short-term pleasure
The happiness you feel when you seek instant gratification

Eudaimonic Happiness

Achieved through purpose, meaning, or authenticity
Associated with a focus on long-term, value-oriented, and higher-order living
The happiness you feel when you embrace delayed gratification

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Helping others makes us feel good

Wed, 10 Jun 2026 00:00:00 GMT

“Nothing makes one feel so strong as a call for help.” — Pope Paul VI

“The best way to cheer yourself up is to try to cheer somebody else up.” — Mark Twain

(Luks and Payne 2001)

Source: http://www.melbabenson.com/articles_files/Healing%20Power%20of%20Doing%20Good.pdf

Helping others contributes to the maintenance of good health and can diminish the effect of minor and serious psychological and physical diseases and disorders.
The rush of euphoria often referred to as a “helper’s high” after performing a kind act involves physical sensations and the release of the body’s natural painkillers, the endorphins. The initial rush is followed by a longer period of calm and improved emotional well-being.
The health benefits and sense of well-being return for hours or even days whenever the helping act is remembered.
Stress related health problems improve after performing kind acts. Helping others:
- Reverses feelings of depression.
- Supplies social contact.
- Reduces feelings of hostility and isolation that can cause stress, overeating, ulcers, etc.
- Decreases the constriction in the lungs that leads to asthma attacks.
Helping can enhance feelings of joyfulness, emotional resilience, and vigor, and can reduce the unhealthy sense of isolation.
The awareness and intensity of physical pain can decrease.
Attitudes such as chronic hostility that negatively arouse and damage the body are reduced.
A sense of self-worth, greater happiness, and optimism is increased, and feelings of helplessness and depression decrease.
When we establish an “affiliative connection” with someone (a relationship of friendship, love, or some sort of positive bonding), we feel emotions that can strengthen the immune system.
Caring for strangers leads to immense immune and healing benefits.
Regular club attendance, volunteering, entertaining, or faith group attendance is the happiness equivalent of getting a college degree, or more than doubling your income.

Building connections with people is also about lending them a hand. This cuts both ways; not only do we too rarely help others, we also too rarely ask for help.

The Ben Franklin Effect

Luks, Allan, and Peggy Payne. 2001. The Healing Power of Doing Good: The Health and Spiritual Benefits of Helping Others. Lincoln, NE: iUniverse.com. ↩

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How the Poor and Rich Think Differently

Wed, 10 Jun 2026 00:00:00 GMT

窮人思維	富人思維
為了錢工作	讓錢替自己工作
把錢花在刀柄上	把錢花在刀口上
避免風險，害怕失敗與挫折	接受風險，從錯誤中學習
思眼前，只看短期，追求即時回報	思未來，注重長期，願意等待回報
遇到困難就放棄	想辦法找到解決方案
Buy Liabilities	Invest Assets
消費者心態	生產者心態
匱乏 (Scarcity) 心理 ¹，認為資源有限，通常是悲觀主義者	豐盛 (Abundance) 心理，認為資源無限，通常是樂觀主義者
利己，不願與他人分享，常與人建立競爭關係 (One person’s gain is another person’s loss)	利他，樂於幫助它人，常與人建立互利/雙贏關係 (Everyone can win, not just one person.)
小事斤斤計較，大事件件糊塗	大事斤斤計較，小事件件糊塗
Ask $3 questions	Ask $30,000 questions

The Game of Life

不怕一時窮，就怕「心窮」窮一生。 - 比貧窮更可怕的是匱乏感：正如《教父》裡的經典台詞所說：「花半秒鐘就看透事物本質的人，和花半輩子都看不清的人，註定是截然不同的命運。」要戰勝貧窮，最重要的第一步是武裝自己的大腦、開拓自己的「認知邊界」，增強對世界、人性與社會運行規律的洞察力。這個世界其實非常公平，你永遠無法賺到超出自己認知範圍以外的錢，除非靠運氣。但是，單靠運氣賺到的錢，也會憑實力虧掉，這是一種必然。你賺的每一塊錢，都是對這個世界認知的變現；你所虧的每一分錢，都是因為對這個世界的認知有缺陷。世界上最大的公平在於，當一個人的財富大於自己的認知時，這個社會有無數種方式將其收割，直到你的財富與認知相匹配為止。窮人思維中最可怕的是：窮人能被動吃苦，卻不能主動吃苦 — 他們可以容忍貧窮和隨之而來的所有苦難與困境，但卻拒絕走出舒適圈：抗拒新的想法、不願意改變，因為他們害怕未知的挑戰，擔心改變帶來的不確定性，甚至覺得自己無力承受成長過程中的痛苦。這種對變化的拒絕讓他們陷入固有的生活方式，最終將貧窮視為命運，無法找到擺脫的出路。窮人最根本的問題不是缺錢，而是被困在窮人思維裡，無法自我突破。 ↩

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How to ask good and right questions

Wed, 10 Jun 2026 00:00:00 GMT

“I would rather have questions that can’t be answered than have answers that can’t be questioned.” — Richard Feynman

“One who knows all the answers has not been asked all the questions.” — Confucius

= 如何問出精準 & 精確的問題？

Questions are the answers.

問題問對了，好的答案自然會出現。

How To Ask Questions The Smart Way

A problem well-stated is a problem half-solved.

General questions are usually hard to answer. Instead, ask open, engaging, and follow-up questions (打蛇隨棍上).

The more specific the question, the better the answer will be.

“A wise man can learn more from a foolish question than a fool can learn from a wise answer.” — Bruce Lee

The beginner chases the right answer. The master chases the right questions.

The stupidity of people comes from having an answer for everything. The wisdom of the novel comes from having a question for everything.
The reason the wise man can learn from even the most foolish question is that he never assigns that label in the first place.

帶著答案去問問題 (To avoid The XY Problem ¹)

Weave what you’ve learned into an informed question.
Always include information about a broader picture along with any attempted solution.

Socratic Questioning (The Socratic Method)

A simple process of asking and answering questions that stimulate critical thinking to expose and vet underlying assumptions and logic.

Avoid focusing on the attempted solution, rather than the actual problem. People don’t want a faster horse. They want to get to their destination faster. ↩

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How to be a better runner

Wed, 10 Jun 2026 00:00:00 GMT

足底筋膜炎/跑者足 (Jogger’s Heel) is the inflammation of the plantar fascia.

Nick Bare’s strategies to run faster for longer:

Start running your easy days easier (below your max aerobic heart rate)
Follow the MAF ¹ method
Wear a heart rate monitor and sync to your watch so you can monitor heart rate in real time as you are running
Spend ~80% of your runs at or below this zone

How to prepare for a marathon

= Maximum Aerobic Function, a heart rate-based training approach created by Dr. Phil Maffetone = $180 - Age$ ↩

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How to build muscles?

Wed, 10 Jun 2026 00:00:00 GMT

= Resistance Training

= Strength Training

= Weightlifting

Taper, Deload, Junk Volume

Routines

10 分鐘熱身 (飛輪車，非健身車)
⭐️ For squats & deadlifts, lift heavier weights with low reps (4-6) per set, resting 3-5 mins between sets, 10-12 sets per gym session, 2 gym sessions per week
- Squats
- Deadlifts
  - Start with the bar over your mid-foot
  - Drag the bar as close to your shins/thighs as possible
  - Maintain a vertical bar path
  - Lower back remains straight
  - Head remains inline with back and hips
  - Ensure that your hips are positioned between level of head and knees
  - Ensure that the bar is directly under your scapulae
  - Do not jerk the weight off the floor
  - Do not overextend the lockout
  - Pull the slack out of the bar before you lift to create tension in the proper muscles
  - Mindsets
    - “Push the floor away” (like a leg press)
    - “Engage the lats” (like a straight arm pulldown)
組間休息時間
- Drink electrolytes
- Perform dead hangs
Do kettlebell swings & face-pulls after EVERY workout

重質不重量，專注在把「每一下」動作都做到最完美。

Strength 區間只會增加肌肉力量，不會增加肌肉大小！

For cyclists, each gym session is a Leg Day 😂 (Core work is secondary)

Whey Protein

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How to Fuel in Endurance Sports

Wed, 10 Jun 2026 00:00:00 GMT

Nutrition is the fourth discipline in endurance sports.

Endurance sports such as cycling, running, and triathlon place sustained demands on the body’s energy systems. Glycogen stores are limited and can be depleted within 90–120 minutes of moderate to high-intensity exercise. Consistent fueling helps maintain blood glucose, delays fatigue, and supports both performance and recovery.

Strategies

Carbohydrate Intake: Aim for 60–90g of carbohydrates per hour for events lasting longer than 2 hours. This can be achieved by combining drinks, gels, and solid foods.
Hydration: Isotonic drinks not only provide carbs but also help maintain electrolyte balance.
Gut Training: Practice your fueling strategy during training, not just on race day. The gut adapts to higher carb loads over time (just like muscles), reducing the risk of stomach issues.

Tips

Use a long effervescent tablet tube for easy access to maltodextrin powder.
Alternate between sweet and savory foods to avoid flavor fatigue.
Monitor for signs of under-fueling: dizziness, loss of power, irritability, or cramping.

How to make your own energy bars

How to make your own energy gels

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How to know when to end a relationship?

Wed, 10 Jun 2026 00:00:00 GMT

Good questions to ask yourself

If someone told me that I am a lot like my partner, would this be a compliment to me?
Would I want my child/future child to date someone like my partner?
Is this relationship making me fulfilled or just less lonely?
Am I able to be unapologetically myself or do I feel the need to show up differently to please my partner?
Am I in love with my partner as a whole or am I only in love with their good side, their potential or the idea of them?
Is this how I want to feel like for the rest of my life?
Is this really how I deserve to be treated?
Am I genuinely enjoying his/her company?

短影音

長影片

沈默成本不是成本

Time invested in a relationship isn’t a good reason to NOT leave. You can’t start the next chapter of your life if you keep re-reading the last one. When are you going to turn the page?

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How to make a conversation with anyone

Wed, 10 Jun 2026 00:00:00 GMT

7 Ways to Make a Conversation With Anyone | Malavika Varadan

Talking to Strangers: The speaker encourages the audience to talk to strangers, highlighting the potential for learning and new experiences [01:56].
**Overcoming the First Word Barrier:**dvice is given to simply say the first word to initiate a conversation, comparing it to opening floodgates [04:12].
First Word Barrier The speaker advises against getting stuck in routine small talk and suggests asking personal questions to make conversations memorable [05:47].
Skip the Small Talk: There is no room for negativity, find the things (e.g., interests, hobbies, etc.) in common with the person you are talking to [07:39].
Finding Common Ground: The speaker suggests giving honest, genuine and unique compliments (on less obvious things) [09:46].
Giving Unique Compliments: The speaker advises asking for simple opinions to open up a two-way conversation [10:27].
Asking for Opinions: The importance of being fully present and making eye contact during a conversation is emphasized [11:45].
Being Present: The speaker stresses the significance of remembering details about a person, such as their name [12:44].
Remembering Details: The speaker uses an analogy of a conversation being like reading a book, encouraging people to explore the full stories of others [14:06].

Four different ways to respond when someone shares news

active constructive
active destructive
passive constructive
passive destructive

Active constructive responses, which involve genuine engagement and building on the person’s news, are found to be the most energizing.

The RASA Framework

Receive: focus your attention on what the person is saying.
Appreciate: show signs of appreciation.
Summarize: sum up in a few words what the person was telling you.
Ask a good question.

The Principles of Connected Conversation

Principle 1: Create Doorknobs (that lead to a story rather than end the conversation)
Principle 2: Be a Loud Listener
- Conversation as Reading a Book:: Saying “yes” or “uh-huh” or “hmm” to signal listening and encourage continued energy from the speaker.
- Sounds: Changing facial expressions to react physically to the story being told.
- Facial Expressions: Forward lean posture towards the speaker signals engagement and positive energy. Never turn away or sideways, as it signals you are trying to leave a conversation and immediately hurts the energy of a moment.
Principle 3: Repeat & Follow
- Repeating key points back to the speaker in your own words and following on with an additional insight, story, or doorknob.
- Deliberately mirror their words by echoing the last one to three key terms they used; this simple gesture signals attentiveness and gently invites them to continue.
Principle 4: Make Situational Eye Contact
- Deep and connected while they speak.
- Organic while you speak - It’s ok to gaze off while you think, but use eye contact to emphasize key points and moments in a story.

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How to Make Your Own Energy Bars

Wed, 10 Jun 2026 00:00:00 GMT

≈ Energy/Power Balls

米糕 (Rice Cake) → Variant: Fruit Cake

器具

Rice Cooker or Microwave
容器 (玻璃保鮮盒 or 烘焙模具)
- 可在底層鋪「烘焙紙（Parchment Paper）」以防止沾黏
錫/鋁箔紙

Ingredients

This recipe yields approximately 20 cakes

500 g Milchreis (short grain) or Risotto Rice
800 ml Water (米量的兩倍)
- 可在煮米的過程中視情況再加水
4 tbsp Coconut Oil
3 tbsp Brown/Coconut Sugar
2 tbsp 肉桂粉 Cinammon (防抽筋)
100 ml 蜂蜜 Honey or 龍舌蘭糖漿 (Agave Nectar/Syrup)
(Optional) 增加黏性用
- Peanut Butter (花生醬/奶油)
- 300 g Philadelphia Cream Cheese
(Optional) 提味用
- 果醬
- 葡萄乾 Raisins

Steps

Use a rice cooker if you have one. Boil the rice, water, coconut oil, cinnamon, and coconut sugar. Let it boil until all of the water has been absorbed.
Fold the cream cheese into the rice while it’s still warm.
Mix in the agave nectar and blend thoroughly.
Pour into a three-liter plastic bag with a zip lock. Flatten the bag and leave in the fridge overnight to let it cool.
Take the bag out of the fridge and cut/slice the rice mix into 5 cm × 5 cm squares. Wrap the squares in aluminum foil.
Add pistachios or other nuts to add variety.

References

Date Brownies

Ingredients

Soft pitted dates (椰棗), soaked in hot water for 10 minutes
- 高糖分、能快速補充能量，是天然的甜味來源
- 富含纖維與「鉀」，有助腸道與心血管健康
Kidney beans
Cacao powder
Peanut butter (or coconut/avocado oil)
Oats
Orange juice
Pinch of salt
Balsamic vinegar

Cereal/Oat/Porridge Bar

Ingredients

How to Make Your Own Energy Gels

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How to optimize hydration

Wed, 10 Jun 2026 00:00:00 GMT

When exercising, follow the Galpin Equation as a guideline for the amount of additional fluid you should consume

The Galpin Equation

Body weight (in lbs.) divided by 30 = number of ounces to consume every 15–20 minutes
Body weight (in kg.) × 2 = number of mL to consume every 15–20 minutes

How to Optimize Your Water Quality & Intake for Health | Huberman Lab

Zero-cost option: rest 1–5 gallons of water, uncapped, at room temperature for ~1 day. Sediment will fall to the bottom, so you can pour off the top two-thirds for drinking.

Note: Do not opt for boiling tap water as a filtration method because high heat can actually make contaminants worse.

For most people, it will be healthier to filter their tap water. (Brita pitcher filters)

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How to say NO with grace and style

Wed, 10 Jun 2026 00:00:00 GMT

General Principle

Don’t lie. People value honesty.

The Awkward Pause

Just pause, raise an eyebrow, and look at them in silence—Oftentimes when you tell someone you can’t do X because of Y, people will give you all kinds of suggestions of how to cancel/postpone X and do Y instead. People will try to “solve” the problem of why you can’t do something because they see what they want you to do as more important than what’s already on your agenda.

Say it with humor

The soft “no”

“no but”, “thank you but”
“Sounds very interesting, but I will pass it at the moment.”
“Yes, but what should I deprioritize?”
“You are welcome to X. I am willing to Y.”
“I can’t do it, but X might be interested.”
“I’m supposed to do that.”
“I don’t have any synchronous time available, but I’m happy to connect by email.”
“Thanks for thinking of me, but I can’t.”
“I am honored that you asked me, but I can’t do it.”
“I really appreciate you asking me, but I can’t commit to that right now.”
“I’m sorry, but I can’t help you at this time.”
“Sorry, but I can’t make it; maybe another time.”
“Unfortunately, this is not something I can do right now.”
“Sounds nice, but I am not available at the moment. Maybe next time!”

Say no quickly as a way of kindness

If you have/want to say no to something, do it immediately. That gives the asker maximum time to find alternatives. A short, polite, timely rejection is much more valuable than a delayed, in-depth rejection.

“No, thanks.”

Just say “I don’t feel like doing X. / I don’t want to do X.” (I don’t have to offer you an excuse. “No, thanks.” should be a sufficient enough answer.)

Prepare your “no” and keep it handy | Derek Sivers

Outline of a 4-sentence paragraph:

a clear “no” right away
gratitude, since I’m honored by my value implied in the ask
explanation that to stay focused on a bigger “yes”, I’m saying “no” to everything else
good wishes, and if my situation is temporary, an invitation to ask again next year

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Human Sponges

Wed, 10 Jun 2026 00:00:00 GMT

(Grant 2023)

How do you acquire information?
How do you filter information?

                             Growth
                                ▲
                                │
               Clay             │            Sponge
       (Reactive + Growth)      │     (Proactive + Growth)
                                │
————————————————————————————————┼————————————————————————————————▶ Filtering Goal                  │
                                │
               Rubber           │             Teflon
         (Reactive + Ego)       │        (Proactive + Ego)
                                │
                                ▼
                               Ego

              ◀——————— Absorbing Approach ———————▶
          Reactive                           Proactive

Grant, Adam. 2023. Hidden Potential: The Science of Achieving Greater Things. New York, NY: Viking. ↩

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Humanilty

Wed, 10 Jun 2026 00:00:00 GMT

“Man differs from other animals in one very important respect, and that is that he has some desires which are, so to speak, infinite, which can never be fully gratified, and which would keep him restless even in Paradise.” — Bertrand Russell

“If you pick up a starving dog and make him prosperous he will not bite you. This is the principal difference between a dog and man.” — Mark Twain ¹

The Nature of Man

Kazuo Ishiguro’s novel Klara and the Sun (2021) explores the question of the uniqueness of all human beings. → Humans can be reduced to information, which is a cluster of algorithms.

Mark Twain’s quote highlights a profound observation about human nature and the contrasting loyalty of animals, particularly dogs. It suggests that when a dog is cared for, even in its most desperate state, it responds with unwavering loyalty and gratitude. However, Twain implies that humans, unlike dogs, may not always show such loyalty or appreciation, even when helped or rescued from hardship. ↩

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Humblebrag

Wed, 10 Jun 2026 00:00:00 GMT

= 凡爾賽（Versailles）文學 = 凡學

是中國大陸於 2020 年興起的一種文學手法，也是一種「假抱怨、真炫耀」的網路流行說話方式。核心精神是透過先抑後揚、明貶暗褒或假裝苦惱的語氣，表面上看似在抱怨或尋求協助，實際上是為了低調、不經意、優雅地展現自身的財富、美貌或成就，藏著滿滿的優越感。

這種現象源自於現代人在社群媒體上的形象管理需求。相較於直接貼出名牌包或跑車的「暴發戶式炫耀」，凡爾賽式的包裝能讓炫耀顯得更高尚、更隱晦；但也經常因為這種「假謙虛、真得瑟」的態度，容易引發網友吐槽。

凡學大師們通常會透過以下三個步驟，讓炫耀變得「不露痕跡」：

自貶起手式：先自我調侃或抱怨生活中的小困擾，引出核心事件。
丟出誘餌：假裝無奈或漫不經心地透露出讓人羨慕的條件。
借助他人之口：利用旁人（如朋友、店員或路人）的反應來襯托自己的優越感。

例子

家裡停車場的充電樁真的太少了，物業又不給裝專用線路。為了老公的 Tesla，只好勉強換個帶有私人車庫的獨棟別墅，真的好煩惱啊！

這次期末考怎麼準備還是考差了，腦袋真的好笨喔……真不知道當初面試官是怎麼想的，竟然讓我這個笨蛋錄取了 Harvard。

我這個人真的很不會選禮物。隨手在路邊買了一支錶送他，結果店員說這是全球限量款，他竟然感動得哭了，真是拿他沒辦法。

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Humor is a way to show you are smart without bragging

Wed, 10 Jun 2026 00:00:00 GMT

Principles

Being funny is one of the ultimate weapons a person can have in human society. It might even compete with being really good-looking.
詼諧幽默 ≠ 搞笑
元素
- 反差感（正反邏輯）
- 優越感（「自貶」、「自嘲」、「自我揭短」）
- 宣洩感（大家都不敢說的事實）

Implementations

Infinite Chocolate Bar Trick

Rebel: 進電梯後不要轉向，繼續面對人群 → 只要我不尷尬，尷尬的就是別人

用別人的手機幫別人拍照時，順便自拍幾張

~ 這是蛆

oooo 這是驅動程式

為什麼台灣獼猴敢欺負竹聯幫老大？

因為它是台灣特有種

為什麼飯不能煮太久？

因為會犯太歲

為什麼哈利波特不吃冰？

因為魔法少年賈修

在樹上唱 rap 猜一個字？

桑

誰的微積分最爛?

孔子，因為他知其不可為（微）而為（微）之

什麼動物的皮膚最差？

大象，因為橡皮擦

脖子扭到或落枕時要搭什麼車？

接駁（脖）車

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Idea Capture Inbox

Wed, 10 Jun 2026 00:00:00 GMT

Every composer knows the anguish and despair occasioned by forgetting ideas which one had no time to write down. — Hector Berlioz

≈ Scratch Space/Tab/Note

Rules

Write down ANYTHING that comes across your mind. Never miss writing down or document a good thought/task/note. Nothing is too big or too small. Nothing counts other than what you capture.
Always carry a A7 tear-off notepad (pocket notebook) and a 0.5mm mechanical pencil (soft 2B leads) with me.

Why?

The cost of digital storage is very cheap.
Our brain is made for generating/having ideas, not keeping/holding/storing them. (我們的大腦是用來作出思考和判斷的，它並不擅長用來儲存信息。)
- ~~Keep X in mind~~, ~~Remember X~~
- 藉由隨時將想法、心情寫下來（或存放在任何可信任的外部系統），清空/梳理大腦 (Brain Dump / Cognitive Offloading)，才能處理當下的思考與判斷，並檢視自己的「迷思 (myth)」和「盲點 (blind spot)」

How?

In 📥 & Out 📤 Paper Tray
Quick Note
- Informal sketch (by giving barely enough details to allow you to readily reconstruct the whole thing later on, don’t care about the format)
- Only write down “keywords”, not “sentences”
Core Concept: Keep the process low-friction or even frictionless

What?

an incomplete (or otherwise unsatisfactory) argument for a problem that you are working on
an embarrassingly wrong piece of work
- It is good to make a note of mistakes that one should avoid in the future (as an Anti To-Do List)

Brainstorm/Insight Notebook by Tim Ferriss１

For thought-dumping (interesting goals and ideas)
Multiple passes and constantly ask what did I think was important or cool through different times, so you’re not just spewing onto the page and then forgetting it
- 1st pass: when you first took notes
- 2nd pass: maybe a week or a month after the note was taken; underscore ideas you find interesting at this time
- 3rd pass: maybe a quarter after; encircle ideas you find interesting at this time

Note Taking

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If it isn’t fuck yes, then it’s clear no thank you

Wed, 10 Jun 2026 00:00:00 GMT

TL; DR Default to NO.

“Raise the bar as high as possible, and say no to anything that you feel less than ‘Hell yeah, that’ll be amazing!’” — Derek Sivers, Hell Yeah or No

“When you say no, you are only saying no to one option. When you say yes, you are saying no to every other option. No is a decision. Yes is a responsibility. Be careful what (and who) you say yes to. It will shape your day, your career, your family, your life.” — James Clear ¹

“We need to learn the slow ‘yes’ and the quick ‘no.’” — Tom Friel, the former CEO of Heidrick & Struggles

“Half of the troubles of this life can be traced to saying yes too quickly and not saying no soon enough.” — Josh Billings

“Your capacity to say ‘No’ determines your capacity to say ‘Yes’ to greater things.” — E. Stanley Jones

Say NO (resist) to protect your YES (persist)

Saying yes to everything is a quick road / recipe to mediocrity

Why is it so hard for us to see this? Inertia, for one. Ego, for another.

Before you say “yes” or “no”, just pause. This simple pause gives you control over your choices, allowing you to respond with intention rather than reflex.

Stopping isn’t weakness, it’s wisdom.

Do More With Less

“My goal is no longer to get more done, but rather to have less to do.” — Francine Jay

“We are most productive when we focus on a very small number of projects on which we can devote a large amount of attention.” — Cal Newport

The goal is to achieve more by doing less, and the only way to get more things done is to have fewer things to do. Remember: The more things you do, the less well you do each of them. The less you have to do, the more time you get to chase randomness and enjoy the things you really want to do.
Less is often more—but getting to “less” is the hard part.
Being overwhelmed is just as unproductive as doing nothing—and far more unpleasant. productivity comes from being selective: do less, but focus on what truly matters. Prioritize the vital few and ignore the rest.

Less, But Better

少，但是更好
事半功倍

The 3-hours-or-nothing Rule

Don’t agree to anything “quick” unless you’re willing to spend 3+ hours on it.

When you follow this rule, your priorities get clear, you procrastinate less, you’re more focused and more productive, and time management becomes a lot easier. You say “no” a LOT more. And the “yes” becomes a lot more emphatic. You find yourself less stressed, less overthinking about the past and less anxious about the future.

承諾就像灌木叢，需要定期修剪。給出任何承諾前，先問自己能不能全情投入。

The “Yes-Damn” Effect

You say, “Yes,” and then the future date arrives, and you say, “Damn!”
- We often say yes to things assuming that we will have more time or energy for them in the future. But when that future date arrives, we regret it.
As a rule of thumb, if you’re going to say yes to anything because you think you’ll have more time or energy for it in the future, say no instead!

The Right Now Test By Sahil Bloom

When deciding whether to take on a new commitment, ask yourself, “Would I do this right now?” Think of right now as today or tomorrow. The aim is to eliminate the future time distortions observed by psychologists; by pulling the event into the present, you make a more clear, rational decision.

If the answer is no, say no.
If the answer is yes, take it on.

“There is nothing so useless as doing efficiently that which should not be done at all.” — Peter Drucker

Examples:

There is no code faster than no code.
There is no meeting that goes faster than not having a meeting at all.

Two-factor authentication against your calendar by Naval Ravikant

Say no over and over again to the unimportant things flying in our direction every day and remaining focused on saying yes to the few things that truly matter.

Seven Things Successful People Say No To Every Day

Focus is about saying no

How to say NO with grace and style

You don’t need to be liked to be loved

Remember: Whenever you say “yes” to something, you’re saying “no” to something else. ↩

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Ikigai

Wed, 10 Jun 2026 00:00:00 GMT

Ikigai 是日文概念（生き甲斐），意指「活著的理由」或「人生的意義」，代表讓你每天有動力起床的核心目標。

它由四個核心要素交互重疊而成：

What you love（你熱愛的事）
- 做這件事會讓你感到開心、充滿熱情。
- 對應「快樂」或「內在動力」。
What you are good at（你擅長的事）
- 你有能力做得比別人好，完成起來效率高。
- 對應「強項」或「專長」。
What you can be paid for（能為你帶來報酬的事）
- 這件事能產生價值並換來收入或資源。
- 對應「生活支持」或「可持續性」。
What the world needs（世界需要的事）
- 這件事對他人、社會或世界有價值。
- 對應「意義」或「貢獻感」。

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Illusory Truth Effect

Wed, 10 Jun 2026 00:00:00 GMT

The illusory truth effect was first identified in a 1977 study by psychologists Lynn Hasher, David Goldstein, and Thomas Toppino. They found that repetition increases the perceived truthfulness of statements, even when people know the information is false or have prior knowledge to the contrary.

This effect is powerful because it operates subconsciously. Repetition makes information easier to process (a phenomenon called “fluency”), and our brains often mistake this ease for accuracy or truth.

Examples

Political propaganda and advertising often rely on this effect, repeating slogans or claims until they are accepted as fact.
Urban legends and misinformation spread online can become widely believed simply through frequent sharing.

The illusory truth effect highlights the importance of critical thinking and fact-checking, especially in the age of social media.

Being aware of this bias can help guard against believing false or misleading information just because it is familiar.

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Implementation Intentions

Wed, 10 Jun 2026 00:00:00 GMT

Implementation Intentions are a powerful self-regulation strategy that involves planning when, where, and how you will act toward a specific goal or habit. By deciding in advance the exact circumstances under which you will perform a behavior, you make it much more likely that you’ll follow through—even when motivation is low or distractions arise.

What Are Implementation Intentions?

I will [BEHAVIOR] at [TIME] in [LOCATION].

For example:

My desired habit: Exercising daily.
- When: When I wake up in the morning at 07:00 AM.
- Where: In the living room.
- How: Using my mat, and set of dumbbells. The exercise itself will be based on a pre-selection from YouTube.

Implementation Intentions are known to help achieve a goal or stick to a specific habit/routine—simply by writing down a plan that said exactly when and where you intend to exercise, you are more likely to actually follow through the plan.

Why Do Implementation Intentions Work?

Reduces Decision Fatigue: By pre-deciding your actions, you avoid the mental drain of making choices in the moment.
Increases Consistency: You’re more likely to act because you’ve already mapped out the context and response.
Bridges Intention—Action Gap: Many people intend to change, but fail to act. Implementation intentions help close this gap.

Studies show that people who form implementation intentions are significantly more likely to achieve their goals—whether it’s exercising, eating healthier, studying, or quitting smoking. The specificity of the plan is key.

However, no days are perfect. When plans fall apart, it’s great to use the “if—then” version of this strategy:

If X happens, then I will do Y.

For example:

If I eat fast food for lunch, then I’ll stop by the store and buy some vegetables for dinner.
If I haven’t called my mom back by 7pm, then I won’t turn on the TV until I do.
If my meeting runs over and I don’t have time to workout this afternoon, then I’ll wake up early tomorrow and run.

The “if—then” strategy gives you a clear plan for overcoming the unexpected stuff, which means it’s less likely that you’ll be swept away by the urgencies of life.

You can’t control when little emergencies happen to you, but you don’t have to be a victim of them either.

Tips for Effective Implementation Intentions

Be Specific: The more detailed your plan, the better. Vague intentions (“I’ll eat healthier”) are less effective than concrete ones (“I’ll eat a piece of fruit with breakfast every day at home”).
Visualize the Situation: Imagine yourself encountering the cue and carrying out the action.
Write It Down: Recording your plan increases commitment and clarity.
Review and Adjust: If your plan isn’t working, tweak the cue or the action until it fits your routine.

Combining with Habit Stacking

Implementation intentions work well with Habit Stacking:

After [current habit], I will [new habit].

Planning and preparation help maximize your productivity

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Impostor Syndrome

Wed, 10 Jun 2026 00:00:00 GMT

You don’t need to be a guru. You can just be a guide.

If you’re worried that you’re not “qualified” to teach someone else, remember that we often learn best from those who are just a step ahead of us on the journey.

相反症狀: “The Dunning-Kruger Effect” (overconfident/arrogant/complacent)

Growth happens when you do things you feel unqualified to.

“Impostor syndrome says, “I don’t know what I’m doing. It’s only a matter of time until everyone finds out.’ Growth mindset says, “I don’t know what I’m doing yet. It’s only a matter of time until I figure it out.” — Adam Grant, Hidden Potential: The Science of Achieving Greater Things

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Incentives

Wed, 10 Jun 2026 00:00:00 GMT

“Show me the incentive, and I’ll show you the outcome.” — Charlie Munger

= 誘因 = anything that encourages a person (or organization) to do something.

Incentives are the most fundamental concept in Decision Making.

People respond to incentives like Pavlov’s dogs, and they are more likely to act in their own self-interest, even if it contradicts their moral values.

We make time and energy for the things we really want.

For example, if you have a vacation planned and need to make a 6am flight, you have no issue getting up at 3am to make it, because you have the desire.

“There’s nothing you can’t do if you want it bad enough.” — Danielle Sibarium, For Always

If you want a thing bad enough, you will always find a way to get it.

Nudge Theory

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Information Overwhelm

Wed, 10 Jun 2026 00:00:00 GMT

“Where is the wisdom we have lost in knowledge? Where is the knowledge we have lost in information?” — T.S. Eliot, The Waste Land and Other Poems ¹

Knowledge is cumulative. Intelligence is selective. It’s a matter of efficiency versus effectiveness.

“The Chinese philosopher Lao Tzu advised, “To attain knowledge add things every day. To attain wisdom subtract things every day.” — Leidy Klotz, Subtract: The Untapped Science of Less

“If more information was the answer, then we’d all be billionaires with perfect abs.” — Derek Sivers

Problems

資訊爆炸/洪流的時代
- In the age of
  - Information abundance/overload
  - Infinite information on the internet
- We all live in a consumption-oriented life. Fast consumption, constant consumption, more consumption.
“The Never-Ending Now” by David Perell
數位焦慮 FOMO (Fear Of Missing Out)
Most of us only consume contents created
- within the last 24 hours (e.g., news)
- recommended by the “For You” algorithm (e.g., YT videos, SM feeds)
functional-illiteracy

Solutions

Just-In-Case information → Just-In-Time information
- It’s not enough to use information for “something” — it needs to be immediate and important. If “no” on either count, don’t consume it. Information is useless if it is not applied to something important or if you will forget it before you have a chance to apply it.
Reactive → Proactive
- Develop the habit of asking yourself, “Will I definitely use this information for something immediate and important?” before consuming any content
Fast, excessive consumption → Slow, gradual engagement
FOMO (Fear Of Missing Out) → JOMO (Joy Of Missing Out)
- “Try to get to the bottom of things, not stay on top of things.”
- 不要害怕錯過資訊，因為如果是真的很重要的資訊，它會再次出現在我們眼前
  
  就跟手機來電一樣，如果真的很重要，對方會再打一次，如果沒有再次來電，代表是不重要的事情
- Practice strategic ignorance. Be selectively ignorant. Sometimes, choosing what to pay attention to and letting go of the rest is true bliss. ²
  
  Ignorance is bliss. (無知便是福。)
  
  “Ignore topics that drain your attention. Unfollow people that drain your energy. Abandon projects that drain your time. Do not keep up with it all. The more selectively ignorant you become, the more broadly knowledgeable you can be.” — James Clear
- news-sobriety
The Laundry Cycle Mentality
- Think about the areas of your life where you are placing unnecessary pressure on yourself to have everything in a “completed” state, e.g., to-read pile (Read-It-Later → Never-Read-It).
- Perhaps that area is better viewed as a RIVER than as a BUCKET — as a cycle, not a fixed state.
Build a note-taking habit and an idea-capturing system
Consume less. Reflect/Review or Create/Produce/Make/Build More.
- Embrace low-information-diet to avoid the “Mental Squeeze Point”
- Spend more time connecting dots (convergent exploiting) than you do collecting them (divergent exploring)
- Strive for a balance between consuming and digesting information—because if you only take in content without truly processing it, you’re likely to forget most of what you encounter.
- If you decide to consume something:
  - Consume what you are going to create
    
    “The number of hours I spend consuming should never equal or exceed the number of hours I spend creating.” — Nicolas Cole, The Art and Business of Online Writing
    - Mindset Shift: Consumer → Producer
    - 帶著「輸出」的前提去「輸入」（Writing Worth Reading）：「當我吸收這些資訊&知識後，我要寫出一篇可以公開發表的筆記（或部落格文章）」
  - Only consume quality contents that have stood the test of time.
    
    Hype erodes. Quality persists.
    - The Lindy Library
    - Brain Attic
  - Read fewer forecasts and more history. Study history to predict the future.
    
    “History never repeats itself. Man always does.” — Voltaire
    
    “Learn enough from history to respect one another’s delusions.” — Will Durant
    
    “Reality will pay you back in equal proportion to your delusion.” — Will Smith
    - It’s all just history repeating itself (Historic Recurrence).
    - Humans tend to repeat the mistakes humans make.
- Remember: Information and knowledge are two different things!
  - 「資訊」並不代表「知識」 — 文化評論家南方朔
  - 「批判 & 獨立思考」的能力至關重要

智慧是知識的恰當運用。 ↩
但要小心「無知的樂觀（dumb ignorant）」。 ↩

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Insight Learning vs Latent Learning

Wed, 10 Jun 2026 00:00:00 GMT

	Insight Learning 頓悟學習	Latent Learning 潛在學習
Definition	Sudden, “aha!” solution to a novel problem using past knowledge	Hidden learning that occurs without reinforcement, shown when motivated
Mechanism	Rearranging or combining past experiences in a new way to solve a problem (cognitive restructuring)	Passive acquisition through exploration/observation, not immediately shown (hidden knowledge stored for future use).
Example	Wolfgang Kohler’s chimpanzees suddenly joining sticks to reach a banana	Passenger learns a route by watching, later demonstrates when driving themselves later
Timing	Instantaneous, rapid, deliberate	Gradual, unreinforced, delayed demonstration
TL; DR	Pondering until you figure out how to apply your knowledge	Applying knowledge only when there is an incentive or need

Insight learning = active restructuring + immediate demonstration
Latent learning = incidental acquisition + delayed demonstration

Both are important. Insight learning helps us solve novel problems creatively, while latent learning allows us to acquire knowledge passively and apply it when needed. Understanding both can enhance our learning strategies and problem-solving abilities.

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Instant Gratification

Wed, 10 Jun 2026 00:00:00 GMT

= Immediate Gratification = Cheap Dopamine → Slow Dopamine

因小失大

眼前的快樂可能是包裹著糖衣的毒藥

Temptation is an ever-present failure trigger.

Greedy Algorithm operates on the principle of “taking the best option now (Local Maximum)” without considering the long-term consequences.

Committing time to what’s best for you in the long run (like studying or exercising) is often unsatisfying in the short run, but people are wired to overvalue short-term rewards.

比起長遠的利益，我們 (未經訓練) 的大腦更偏好馬上就可以得到的快樂和感官享受 (Sensory Pleasures) ¹
- 慾望滿足 → 大腦獎賞機制 → 多巴胺分泌 → 上癮
Sigmund Freud’s Pleasure Principle: The nature of human motivation is pursuing pleasure and avoiding pain (i.e., the desire to stay in the comfort zone; to escape the discomfort).
Our brains are optimized for energy efficiency, and they only turn on the CPU (Consciousness Processing Unit) when absolutely necessary

我們經常從「壞習慣」中獲得「立刻」的滿足，而且當下或短期內並不會產生任何明顯的負面效果，這導致人們常常放任自己、沉溺在壞習慣當中。

Doomscrolling (= Idle Scrolling = Zombie Scrolling) on social media ²
Playing video games ²
Binge-watching TV, Netflix series, or YouTube videos ²
Binge-eating junk food (= crap food = highly/ultra processed food) ³

Pro Tips & Personal Rules

Make it a personal rule to never watch TV on your own—“It has to be a social activity, otherwise I’m not going to do it.”
Only enjoy desserts or sweets when sharing them with others—no indulging alone.
Instead of mindlessly indulging in activities like playing video games or watching TV, schedule ⁴ them into your calendar with forethought and intention. By planning these moments, you can enjoy them guilt-free, knowing they are part of your recovery routine. The time you plan to relax is never wasted. The time you enjoy wasting is not a waste of time. Downtime deserves time management too.
Temptation Bundling

Delayed Gratification

The human brain evolved for survival, not rationality. ↩
聲、光、影效果的刺激 ↩ ↩² ↩³
Binge Eating Disorder = Consuming large quantities/amount of food in a short period of time, feeling unable to stop eating, until uncomfortably full → typically followed by feelings of guilt, shame, and distress. ↩
Time Blocking / Timeboxing (「與自己開會的時間」) ↩

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Integrity

Wed, 10 Jun 2026 00:00:00 GMT

“Trust is earned in drops and lost in buckets. Unwavering honesty will help seal in trust.” — Kevin Kelly, Excellent Advice for Living: Wisdom I Wish I’d Known Earlier

You are the hostage to the things you say.

You must have your own moral codes / internal yardstick which you trying to hold on to others.

誠信/正直/誠懇，專指職業上的道德。

Personal Traits

「直話直說」
「說到做到」
「言行合一」
「嚴格執行」
「以身作則」

若不輕信，故人不負我。若不輕許，故我不負人。

From Edward Packard’s Nine Things I Learned In Ninety Year

In her book Self-Constitution: Agency, Identity, and Integrity (2009) Harvard philosopher Christine Korsgaard draws on Kant’s and Aristotle’s philosophy to make a case for self-constitution — being “consistent, unified, and whole”— having “integrity.” Korsgaard says that to be good at being a person, you need to be committed to acting in accord with what Kant called “a universal law,” for which I would substitute “a virtuous moral framework.” How is that constructed? A strand of thought in philosophy asserts that moral precepts can’t be scientifically established — they are indicia of the ways of thinking of particular cultures or religions. Arrayed against this dismal take on our need for guidance are propositions in the “we hold these truths to be self-evident” category, basic principles like, what causes or tends to cause misery and suffering is bad; what causes or tends to cause joy and happiness is good. Anger, hatred, envy, jealousy, dishonesty, meanness, vengefulness, cruelty, resentment, and despair are bad; joy, cheerfulness, kindliness, fairness, compassion, and honesty are good. That’s my moral framework as far as I’ve developed it.

Professor Korsgaard says, “Your movements have to come from your constitutional rule over yourself. Otherwise, you’ll be ruled by a heap of impulses.” That permeated my consciousness. If you aren’t self-constituted, if you aren’t unified, if you don’t have integrity, you’ll be a mess.

問心無愧（Be honest）

沒有一條道路通向真誠，真誠本身就是道路。

在聖誕假期的一次家族聚會上，一位僧人與親友們圍坐至深夜。氣氛微醺時，他的堂兄把一杯威士忌推到他面前，半開玩笑地問：「要不要來一杯？」

僧人微笑著搖頭：「不了，謝謝。修行中的僧人不飲酒。」

堂兄不以為意，壓低聲音勸道：「沒關係啦，反正也不會有人知道。」

僧人抬起頭，目光平靜而誠懇，輕聲回答：

「我會知道。」

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Intentional Living

Wed, 10 Jun 2026 00:00:00 GMT

“Your goal in life is to be able to say on the day before you die that you have fully become yourself.” — Kevin Kelly

“Get busy living, or get busy dying.” — Stephen King

“If you’re not busy being born, you’re busy dying.” — Bob Dylan

“The whole future lies in uncertainty: live immediately.” — Seneca ¹

“You could leave life right now, let that determine what you do and say.” — Marcus Aurelius

“You only live once, but if you do it right, once is enough.” — Mae West

“Life, if well lived, is long enough.” — Seneca

“We are not given a short life but we make it short, and we are not ill-supplied but wasteful of it.” — Seneca

“I don’t want to get to the end of my life and find that I just lived the length of it. I want to live the width of it as well.” — Diane Ackerman

“One day your life will flash before your eyes. Make sure it’s worth watching.” — Gerard Way

“Tell me, what is it you plan to do with your one wild and precious life?” — Mary Oliver

“The key to immortality is first living a life worth remembering.” — Bruce Lee

“Most of us live our lives by accident - we live as it happens. Fulfilment comes when we live our lives on purpose.” — Simon Sinek

“People living deeply have no fear of death.” — Anaïs Nin

(Aurel and Clay 2006)

“Concentrate every minute like a Roman—like a man—on doing what’s in front of you with precise and genuine seriousness, tenderly, willingly, with justice. And on freeing yourself from all other distractions.”

“To affect the quality of the day, that is the highest of arts. Every man is tasked to make his life, even in its details, worthy of the contemplation of his most elevated and critical hour.” — Henry David Thoreau

我只知道兩件事：第一，有一天我會死；第二，我現在還沒死。唯一的問題是，在這兩點之間，我應該做什麼？

Stop wasting your life. Start living now.

I don’t fear death, I fear not living fully.

“If you can’t live longer, live deeper.” — Italian Proverb

“In the end, it’s not the years in your life that count. It’s the life in your years.” — Abraham Lincoln

“Life is not the amount of breaths you take, it’s the moments that take your breath away.” — Hitch (2005 film)

“The quality, not the longevity, of one’s life is what is important.” — Martin Luther King, Jr.

“We don’t beat the reaper by living longer, but by living well, and living fully — for the reaper will come for all of us. The question is: what do we do between the time we’re born and the time he shows up. Because when he shows up, it’s too late to do all the things that you’re always gonna, kinda get around to. It is not the things we do in life that we regret on our death bed. It is the things we do not.” — Randy Pausch

There are two ways to live a longer life:

Biologically. Extend the timeline between your birth and your death.
Psychologically. Fit more lives into whatever time you are given.

Many people just fill their hours with things that are easy rather than things that are hard, and things that are forgettable rather than things that are memorable.

Don’t be a “Living Dead.” Don’t die before you are dead.

「大半的人在二十歲或三十歲上就死了。一過這個年齡，他們只變了自己的影子。以後的生命不過是用來模仿自己，把以前真正有人味的時代所說的，所做的，所想的，所喜歡的，一天天的重複，而且重複的方式越來越機械，越來越脫腔走板。」— Christopher Nolan
“Most people die at 25 and aren’t buried until they’re 75.” — Benjamin Franklin
“To live is the rarest thing in the world. Most people exist, that is all.” — Oscar Wilde
“Some people are old at 19 and some are still young at 90.”
“Don’t go through life, grow through life.” — Eric Butterworth
乾枯的靈魂

Make each day count. Live your life to the fullest.

Run your mind in a debug mode instead of autopilot mode 24/7

“So few people are really aware of their thoughts. Their minds run all over the place without their permission, and they go along for the ride unknowingly and without making a choice. […] If you are not in control of your thoughts then you are not in control of yourself. Without self-control, you have no real power, regardless of whatever else you accomplish. If you are not aware of the thoughts that you are thinking in each moment, then you are the rider with no reins, with no power over where you are going. You cannot control what you are not aware of. Awareness must come first.” — Thomas M. Sterner, The Practicing Mind: Bringing Discipline and Focus into Your Life

“Watch every thought (, word, and act). Always ask, why am I having this thought (, word, and act)?” — Naval Ravikant
不要讓生活、工作、時間被「預設值 」決定
很多時候我們的說話、決定、行動都沒有經過足夠的「思辨」、「深思熟慮」和「自覺」，而在不知不覺中採取了某種「習以為常」的僵化模式

你是這個世界的「NPC」，還是「玩家」？

NPC 特徵：
1. 面對問題，你習慣請別人幫忙，而不是主動解決。
2. 生活圈極小，一座城市就像是整個世界。
3. 身分固定，一輩子都是「村民」角色。
4. 行動被動，沒有人來找你，你就是場景背景。
玩家特徵：
1. 積極接任務，從挑戰中累積經驗值。
2. 喜歡探索新地圖，解鎖各種成就。
3. 自由發展技能樹，想轉職就轉職。
4. 主動和其他玩家互動，交換資源與情報。

無論你想把人生玩成 RPG、經營類、還是解謎遊戲，請記住：你永遠都有選擇權。

Live in the present

Death

“We are not necessarily doubting that God will do the best for us; we are wondering how painful the best will turn out to be.” — C.S. Lewis ↩

Aurel, Mark, and Diskin Clay. 2006. Meditations. Translated by Martin Hammond. Penguin Classics. London New York Toronto: Penguin Books. ↩

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Investing in yourself is the highest ROI investment you’ll ever make in your life

Wed, 10 Jun 2026 00:00:00 GMT

“An investment in knowledge pays the best interest.” — Benjamin Franklin

S&P 500 → S&ME

Getting an extra 2% return on your $100k investment account is$ 2,000. That same energy deployed into increasing your earning power could have a far more dramatic financial impact.

Never think twice about investments in yourself. They pay long-term dividends.

投資自己穩賺不賠。

在所有投資標的中，自己是風險最低的一項。

你擁有最完整的內線資訊，因此報酬期望值最高。

最安全的賭注，就是押在自己身上。

押誰都不如押自己。

Examples

Books/Courses etc. (Things that make you smarter)
Mentors (Network)
Sleep
Quality healthy&nutritious food
Physical health (Fitness)
Mental health (Wellbeing)
Things that save you time
Traveling
Enriching/perspective-altering experiences/inspiration
- The expense of something special is forgotten quickly. The experience lasts a lifetime.
- Memory Dividend: the continued tail of “payouts” you receive from re-experiencing an experience in the future
- Identity Capital: the base of experiences and traits that make us unique. When you’re young, seek to build identity capital—pursue interesting experiences as much as you can. As you grow, leverage your identity capital to accelerate your career and life.
- Nostalgia: to intentionally have experiences
- E.g.,
  - Dinner with friends
  - Going to a new coffee shop

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Jet Lag

Wed, 10 Jun 2026 00:00:00 GMT

Eat Like A Local — eating breakfast, lunch and dinner more or less at the same times on the local schedule, even if you’re not hungry — will help you shift to the new time zone.

Before You Travel East

Eastward travel is typically more challenging for the body to adapt to. Why? Most people find it easier to stay awake later than to fall asleep earlier. In the former, there’s more time to get the necessary light signals at the right times compared to the latter.

If you can, prepare for your trip and partially adjust your circadian rhythm before your eastward travel by using light, exercise and caffeine:

Get Early Light Exposure: When traveling east (say you’re flying from California to New York) you need to shift to waking up earlier than you normally would. Starting two days before you leave, try waking up 30–45 minutes prior to your usual wake-up time and view bright sunlight or bright artificial light as soon as you wake up.
Move Your Body: Within 60 minutes of your new, earlier wake-up time, get some physical movement — even just some light jogging if you can’t do a full workout.
Drink Caffeine Early: This will help promote alertness early in the day and make it much easier to shift to your new time zone when you fly east.

1

Travel Direction	Circadian Adjustment Needed	Relation to Temperature Minimum	Light Exposure Strategy
Eastward	Phase advance (shift earlier → go to sleep and wake earlier)	within four hours after temperature minimum	Seek morning light (after local wakeup time)
Westward	Phase delay (shift later → go to sleep and wake later)	within four hours before temperature minimum	Seek evening light (before local bedtime)

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Jordan Peterson’s 12 Rules for Life

Wed, 10 Jun 2026 00:00:00 GMT

“Stand up straight with your shoulders back.”
“Treat yourself like someone you are responsible for helping.”
“Make friends with people who want the best for you.”
“Compare yourself to who you were yesterday, not to who someone else is today.”
“Do not let your children do anything that makes you dislike them.”
“Set your house in perfect order before you criticize the world.”
“Pursue what is meaningful (not what is expedient).”
“Tell the truth — or, at least, don’t lie.”
“Assume that the person you are listening to might know something you don’t.”
“Be precise in your speech.”
“Do not bother children when they are skateboarding.”
“Pet a cat when you encounter one on the street.”

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Journaling

Wed, 10 Jun 2026 00:00:00 GMT

“Create an environment where you’re free to express what you’re afraid to express.” — Rick Rubin

Why? While life is short, it’s too long for our memories.

記憶是短暫的，記錄才是長遠的。比起模糊的記憶，模糊的紀錄總是比較好。
留下生命的軌/足跡，把每個時刻的自己快照（Snapshot）起來，相信「未來的自己」一定會很感激「現在的自己」有留下紀錄（幸好當初有寫），就像是「現在的我」很感謝「過往的我」都有回顧覆盤的習慣一樣。¹
- Mental Time Travel: Imagine yourself in the past and consider yourself in the present.
  - Make decisions that your 10-year-old self would be proud of.
- Reverse Mental Time Travel: Imagine yourself in the future and consider yourself in the present.
  - Make decisions that your 80-year-old self would be proud of.

Journaling is more than putting thoughts on paper—it’s a sacred dialogue with the one who knows you best: yourself.

Use daily diary as a place to ask yourself questions, then question your answers.

Wins I Achieved

“Don’t judge each day by the harvest you reap but by the seeds you plant.” — Robert Louis Stevenson

Writing down daily achievements—not matter how small/tiny—gives me a sene of completeness.
Focus on the seeds, not the trees. What seeds are you planting today?
Keep a “Victory Log” to document your daily small/tiny wins to build self-belief and momentum.
David Goggins’ The “Cookie Jar (餅乾罐)” Method
- The “Cookie Jar” is a metaphorical repository of your personal victories—instances where you overcame obstacles, endured hardship, or achieved goals against the odds. Goggins refers to these memories as “cookies.”
- When facing a difficult situation, he mentally “reaches into the cookie jar” to remind himself of these past successes, reigniting motivation and reinforcing self-belief.

Things I Can Improve

The Bug Book

Journalling is a time machine. It freezes your brains thoughts. You realize the value of this when you get to see them 5–10 years later. Your brain usually creates a false narrative of the past. It’s only when you thaw old thoughts out from the freezer do you see what your brain used to look like.

E.g., feelings, emotions, thoughts, memories, special moments/occasions/events

Advantages

Helps to imprison the cluttered mind and racing thoughts (梳理腦中的想法)
Helps to offload emotions/worries/anxieties
Gives the brain a moment to rest
Significantly increases cognitive functioning

Principle: 4-Step Cycle

Recall (by writing down)
Reflect (by reviewing what you wrote down)
Refine (by finding insights and takeaways)
Respond (by taking actions accordingly)

Approaches

“The 1-1-1 Method” by Sahil Bloom
- 1 win from the day
- 1 point of tension, anxiety, or stress
- 1 point of gratitude
大迫傑
- 小勝利
- 小落敗
- 小發現
“Bullet Journaling (Bujo)” by Ryder Caroll
- A chronological record of the day
“Shadow-Work Journaling (陰影日記)” by Keila Shaheen
“The 6 Minute Diary” by Dominik Spenst
“Morning Pages (晨間日記)” by Julia Cameron
- Three pages of unfiltered, longhand, and stream-of-conscious scribbling/free writing (自由書寫).
- About anything and everything that crosses your mind.
“Homework For Life” by Matthew Dicks
- Write down those “story-worthy” moments that happened during the day. Save the beautiful life memories. One day, those memories might save you.
“Interstitial Journaling (間歇式/流水帳式日記)” by Tony Stubblebine
- Combines note-taking, to-do lists, and time tracking in one unique workflow.
  - Similar to The “Done List” ²
    - During your day, journal every time you transition from one work project to another. Write a few sentences in your journal about what you just did, and then a few more sentences about what you’re about to do.
    - The times between work projects (i.e., when you take breaks) are the interstitial moments when you should write in a journal.
    - This approach provides a touchstone to track your progress throughout the day. It offers a sense of security, helping you avoid the misleading/false feeling of “never enough” and allowing you to internalize how much you’ve accomplished.
  - You can also flip it:³ Write short, simple notes on the goals before you put any effort into it. This helps you plan, strategize, and think ahead (forward thinking). It gives you focus and a clear view of the big picture. It also encourages you to add perspective to daily activities and tasks that a to-do list can’t do.
  - You can also flip it: Write quick, simple notes about your big goals before you start your day. This helps you plan, think ahead, and stay focused. It gives you a clear view of what matters, something a to-do list can’t do.
Atomic/Incremental Journaling
- Jog down keywords anytime and anywhere throughout the day, rather than sit down to write in complete sentences at a specific time each day.
The Five Minute Journal
Gratitude Journaling (感恩日記)

Memory is everything. You’re doing this for your future self. Future You will want to look back at this time in your life, and find out what you were actually doing, day-to-day, and how you really felt back then. It will help you make better decisions. Future You will thank Today You. ↩
Or: 工作日誌（Worklog） ↩
Always start with end in mind! ↩

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Judge others by intentions, judge ourselves by actions

Wed, 10 Jun 2026 00:00:00 GMT

“We judge ourselves by our intentions and others by their behavior.” — Stephen Covey ¹

“When you judge others, you do not define them, you define yourself.” — Earl Nightingale

基本歸因謬誤 Fundamental Attribution Error (FAE)

The mistake:
- We cut ourselves a break, but hold others accountable.
- We judge ourselves by what we believe our capabilities to be. We judge others by what we have done. In other words, we judge ourselves by our inner sense of ourselves, and we judge others by their appearance. We compare our inner sense of self to others’ outward appearance.
Explanations:
- We attribute people’s behavior/action to their character/personality without taking into account external factors outside of their control:
  - the limitations and constraints within which they might be operating
  - the situation and context they are in
- Humans tend to…
  - attribute someone else’s actions to their character—and not to their situation or context.
  - attribute our actions to our situation and context—and not to our character.
- 指人們在評估他人的行為時，即使有充分的證據支持，但仍總是傾向於高估內部或個人因素的影響 (一定是他有這樣的人格，才做出這樣的行為)，而非外在情境因素 (也許是情勢所迫，或這個場所有特殊的潛規則)
Examples:
1. When you cut someone off in traffic, it’s because you were being absentminded or because you’re late to sing lullabies to your newborn, right? But when someone cuts YOU off, it’s because they’re a jerk.
2. A slow driver? Maybe they’re protecting a birthday cake in the back.
3. Your co-worker was late to an important meeting, you might be inclined to form a judgment of his/her character based on this one action alone (e.g., he/she is late because he’s selfish). It’s possible, however, that his/her behavior is due to several external, rather than internal, factors (e.g., family emergency or traffic jam), which caused him/her to run behind schedule.
Remember: forming impressions / making judgments of a person’s character based on limited information can have long-lasting effects.
How to avoid it?
- Become more emotionally & socially intelligent
  - This involves practicing self-awareness , empathy, self-regulation
- Be grateful
  - This will help balance out your perspective, and can help you view someone as a whole person / see the whole picture, instead of through pieces of limited information.
  - When you become resentful at someone for a negative “quality” they demonstrate, try to make a list of five positive qualities the person also exhibits.
So, take it easy on your fellow people. You never know their inner thoughts / can’t see inside their thoughts, you can only perceive the result of their actions in the world.
This mindset makes you less stressed, annoyed, reactive, and more compassionate, forgiving—even in your bad days!

善解人意＝善意地解釋他人的意思

Satir Transformational Systemic Therapy

The Hanlon’s Razor

The Dunning-Kruger Effect

The Halo Effect

The Cookie Thief

Use the other way round for ourselves! ↩

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Judgment is the most important skill in an age of infinite leverage

Wed, 10 Jun 2026 00:00:00 GMT

“Good judgment comes from experience, and a lot of experience comes from bad judgment.” — Rita Mae Brown / Will Rogers

“A good judgment is usually the result of experience. And experience is frequently the result of bad judgment. But to learn from the experience of others requires those who have the experience to share the knowledge with those who follow.” — Henry Petroski, To Engineer Is Human: The Role of Failure in Successful Design

“Nobody tells this to people who are beginners, I wish someone told me. All of us who do creative work, we get into it because we have good taste. But there is this gap. For the first couple years you make stuff, it’s just not that good. It’s trying to be good, it has potential, but it’s not. But your taste, the thing that got you into the game, is still killer. And your taste is why your work disappoints you. A lot of people never get past this phase, they quit. Most people I know who do interesting, creative work went through years of this. We know our work doesn’t have this special thing that we want it to have. We all go through this. And if you are just starting out or you are still in this phase, you gotta know its normal and the most important thing you can do is do a lot of work. Put yourself on a deadline so that every week you will finish one story. It is only by going through a volume of work that you will close that gap, and your work will be as good as your ambitions. And I took longer to figure out how to do this than anyone I’ve ever met. It’s gonna take awhile. It’s normal to take awhile. You’ve just gotta fight your way through.” — Ira Glass ¹

“Taste honors someone’s standards of quality, but also the distinctive way the world bounces off a person. It reflects what they know about how the world works, and also what they’re working with in their inner worlds. When we recognize true taste, we are recognizing that alchemic combination of skill and soul.” — Brie Wolfson

“I don’t think my taste in aesthetics is that much different than a lot of other people’s. The difference is that I just get to be really stubborn about making things as good as we all know they can be. That’s the only difference.

…your [taste] gets more refined as you make mistakes. I’ve had a chance to make a lot of mistakes…But the real big thing is: if you’re going to make something, it doesn’t take any more energy—and rarely does it take more money—to make it really great. All it takes is a little more time. Not that much more. And a willingness to do so, a willingness to persevere until it’s really great.” — Steve Jobs (via _Make Something Wonderful

“At first it seems that we need only know the diverse sources of our pleasures in order to acquire taste, and that once we had read what philosophy tells us on this subject, we would have good taste and could boldly judge works of art. But natural taste is not the same as theoretical knowledge. It consists in the rapid and subtle application of the very rules which we do not know.” — Voltaire

“When judgment becomes sufficiently refined, we call it taste.” — Naval Ravikant

= 嗅覺 = 品味 = 眼光 = Taste

Taste > Skills

Taste is choosing. It’s scarcity amidst an abundance of choice. It’s judgment that is socially valuable and also personal. It’s a kind of intimacy with detail. It requires deep familiarity and skillful consideration of quality.

People with great taste in a certain field are those who have spent the most time there.

Judgment Is the Decisive Skill

Leverage is a force multiplier for your judgment.

The first part of your career’s spent hustling to get leverage. Once you have the leverage, then you wanna slow down a bit, because your judgment really matters.

In an age of infinite leverage, judgment becomes the most important skill.

Judgment, especially demonstrated judgment, with high accountability, clear track record, is critical.

Without experience, judgment is often less than useless.

The people with the best judgment are among the least emotional. The more outraged someone is, the worse their judgment.

Nibble and your appetite will grow — Steph Ango

Decision Making

眼高，也要手高 ↩

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Just make the coffee

Wed, 10 Jun 2026 00:00:00 GMT

Just Make the Coffee | The Curiosity Chronicle

I visited Matthew, the owner of Lucy’s Flour Shop a little while back. As I nibbled on an enormous chocolate chip cookie I began to tell him a story. A few years back on a bitterly cold December evening, there was a visitation at the funeral home across the street from his bakery. The people, bundled up in coats, scarves, and blankets were lined up around the building waiting to hug the family of the deceased. Seemingly out of nowhere, a man showed up and began giving away hot coffee to the people outside. People who entered the funeral home with coffee in their hands whispered of a mysterious man handing out free coffee, and how much they appreciated it. I looked at Matthew and said, “I have a suspicion that you were that man. Is that right?” Matthew very humbly replied, “Yes, I felt so bad for them and wanted to do something, but all I could do was make coffee, so I made coffee.” I responded that he blessed so many people that night by helping them warm up and by showing there’s good in the world. He added a positive note to a devastating situation. I paused, then added, “That visitation was for my sixteen-year-old son. Thank you for being so kind.” That conversation has stuck in my head since then: “All I could do was make coffee, so I made coffee.”

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Ketogenic Diet

Wed, 10 Jun 2026 00:00:00 GMT

酮體 (Ketone Bodies) / 生酮飲食 (Ketogenic Diet): involves significantly decreasing your intake of carbs / 酮症 (Ketosis): a metabolic state in which your body uses fat as its primary source of energy / 生酮作用 (Ketogenesis): 指脂肪酸分解生成酮體

ketosis, the state of the body using ketones (produced from stored fat metabolized by the liver, an alternative energy source for the brain and body) instead of blood sugar

It’s important to take/get extra/more salt in ketogenic diet.

Eat more fat

“Our cells, organs, and brains are all made of fat and need high-quality fat to function optimally. Fat is also the basis for the lining of your nerves, called myelin, which allows electricity to flow efficiently…When you eat enough of the right fats without excess carbs, your body learns to efficiently burn fat for fuel and to form healthy cell membranes.” — Dave Asprey

Mct Oil

是一種分餾椰子油。MCT stands for “Medium Chain Triglycerides (中鏈脂肪酸),” refers to fatty acids with a shorter molecular structure that allows for more rapid digestion.
provides several health benefits, such as…
- better mental clarity and focus: a sustained energy boost for cognitive function
- enhanced satiety: curbing hunger cravings and aiding in weight loss
- improved insulin sensitivity
- increased ketone production
- reduced risk of heart disease
is better absorbed after it’s been emulsified (乳化)

防彈咖啡 (Bulletproof Coffee)

黑咖啡
無鹽草飼奶油
椰子油 or MCT 油

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Kindness

Wed, 10 Jun 2026 00:00:00 GMT

“Kindness is a language which the deaf can hear and the blind can see.” — Mark Twain

“Kindness is as important as knowledge.” — Megan Smith

“Kindness is universal. Sometimes being kind allows others to see the goodness in humanity through you. Always be kinder than necessary.” — Germany Kent

“Kindness begins with the understanding that we all struggle.” — Charles Glassman

“Treat everyone with politeness and kindness, not because they are nice, but because you are.” — Roy T. Bennett, The Light in the Heart

“Each planet has its own orbit agenda. Think of people close to you as planets. Sometimes it’s nice to just watch them orbit and shine.” — Yoko Ono

“It only takes a split second to smile and forget, yet to someone that needed it, it can last a lifetime.” — Steve Maraboli

“Help others for all the times that you have been ignored. Be kind to others, for all the times that you have been scorned.” — Ming-Dao Deng

“The smallest act of kindness is worth more than the greatest intention.” — Khalil Gibran

“There is no single act of greatness, just a series of small acts done with great passion or great love.” — Joe Dominguez, Your Money or Your Life

“A gentle word, a kind look can work wonders.” — William Hazlitt

It’s always nice to be nice.

A gentle word turns away storm.

Sometimes the greatest act of kindness is…

to pretend you haven’t already heard that story before.
to not tell people that they have a sunburn, bug bite, or zit.

There is no small act of kindness. Every act of kindness creates a ripple with no logical end. Every compassionate act makes large the world.

Horizontal Relationships

Treat everyone as equal, regardless of status or age. Avoid hierarchical thinking.

You are how you treat people when nobody’s watching. Character is who you are when nobody’s watching.

You can tell a lot about someone’s character by how they treat service staff.

觀察一個人對待服務生/侍者的態度，就可以大致看出一個人的真實性格。若是採取冷漠和輕視的態度，或是命令的口氣，就可以知道這個人不適合長期來往，因為有很大的機率，他們內心有一種優越感，認為自己比別人高級，缺乏站在他人角度思考的同理心。

Treating people with deference — whether they’re above you (superior), beside you (peer), or below you (subordinate) — invites appreciation and earns lasting respect.

善的循環

Unexpected forms of generosity

Being early can be a form of generosity. You wait, so they don’t have to.
Leaving something unsaid can be a form of generosity. You don’t always need the last word.
Delivering your work on time can be a form of generosity. You make life easier for everyone downstream.
Not taking things personally can be a form of generosity. You give people the space to say things imperfectly.

Courtesy and kindness cost nothing, except for the time it takes to shift your attention away from yourself.

Empathy

The Small-World Phenomenon

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Language Learning

Wed, 10 Jun 2026 00:00:00 GMT

Materials beat methods

WHAT you study/learn for a language is more important than HOW you study/learn for a language.

Why Materials Matter More Than Methods

The content you engage with shapes your vocabulary, comprehension, and motivation. If you use materials that are:

Relevant to your interests or goals
Comprehensible (not too hard, not too easy)
Authentic (real-world, not just textbook) then you are more likely to stick with learning and make meaningful progress.

Examples

If you love cooking, reading recipes and watching cooking shows in your target language will teach you more useful vocabulary than generic lessons.
For business learners, reading industry news or listening to podcasts in your field is more effective than random dialogues.
Children’s books, comics, and graded readers are great for beginners because they use simple, high-frequency language.

Actionable Tips

Curate Your Input:
- Find podcasts, YouTube channels, books, or articles that genuinely interest you.
- Use language learning apps to discover new content, but don’t rely solely on them.
Balance Input and Output:
- Read and listen a lot, but also try to write and speak about the same topics.
- Use new words and phrases from your materials in your own sentences.
Make It Enjoyable:
- If you’re bored, switch materials. Enjoyment leads to consistency.

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Lazy Cooking Tips

Wed, 10 Jun 2026 00:00:00 GMT

Types of salt for different purposes

Fine/Table salt for cold things or desserts where the salt needs to be dissolved very quickly
Kosher salt should be used for seasoning raw ingredients such as uncooked steak
Flakey salt should be used as a finishing salt

Maximizing Flavors

Adding salt, lemon juice, and oil to cooked vegetables
Toasting spices before using them
Always bruising herbs before usage

Fish

Use parchment paper for crispy skin fish
Use wire rack to grill fish
Use curve fork for skinning fish

Meat

Following fat lines when cutting meat
Saving and collecting excess fat trimmings from meat in the freezer to make custom ground meat or grind them all to make sausages, burgers, or meatballs later
Cure meat with salt or other spices overnight for juicier results and better flavor → put it on a small sheet tray/pan with a wire rack
- Season high for maximum surface area coverage
- Salt throw for concentrated seasoning
Always temper 靜置 meat (which involves allowing it to come to room temperature) before cooking → prevents it from becoming tough
Rest meat longer than you think to retain moisture (10-12 minutes)
Slice steak against (instead of with) the grain

Tools

Use disposable or reusable deli containers to store or package food items
- They are also dishwasher-safe
Use quarter sheet tray for efficient cooking and cleaning
Use bench scraper for easy clean up
Use speed rack for kitchen storage (cutting boards, bus tubs, trash bins, etc.)
Use a honing rod to keep knives sharp
Use offset spatula (palette knife) for various tasks
Use kitchen shears/scissors for cutting vegetables/meat instead of using knives
Use foodservice film instead of plastic wrap, along with the “cater wrap” technique → if done properly, it should be waterproof
Use mandolin to slice vegetables evenly

Techniques

Using suction cup wrapping for storage
Preventing sauce skins by placing a piece of plastic wrap directly on top such that it suctions to the liquid
Microplane citrus zesting technique
Paper towel slicing technique for even cuts of chives
Cutting peppers/tomatoes/oranges/etc. around core

Tricks/Hacks

Freezing soft cheese 15-30 minutes before grating
Thickening soup with breadcrumbs
Testing heat of pan by flicking water into it
Toasting tacos directly over flame
Toasting buns quickly (10-20 seconds) by moving in a buttered pan
Fix oversalted soup by adding potatoes or a tablespoon of rice
Use dry towel to handle hot items
Saving herbs by drying with kitchen twine
Soak garlic cloves in warm water for 2 minutes before peeling them
Whenever peeling something, always put a piece of parchment paper (or tray 托盤) underneath for easier cleaning later
Flicking water onto onions to prevent crying
Soak sliced raw onion in cold water for 30 seconds - 1 minute
Use two deli container lids to easily cut cherry tomatoes in half
Peel ginger using a spoon
Fix slippery cutting board with wet towel
Soak mandolin-sliced vegetables into ice water to curl and crisp them
Accumulate vegetable scraps to make homemade stock (高湯)
Keep a large container nearby as trash can
Use plastic wrap to fill squirt bottles

100 Food Hacks I Learned In Restaurants - YouTube

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Life is a video game

Wed, 10 Jun 2026 00:00:00 GMT

“Think of life like a play, and it will ease your mind when you’re challenged or when someone stands in your way. Told yourself they were playing a role. Every story needs a villain. So why should you waste energy being upset at the villains in your story? Instead, you could use that energy as the fuel to beat them.” — Arnold Schwarzenegger

人生就是一場 RPG 遊戲！

Imagine your life as The Sims (模擬市民), and you’re just an NPC—except you have the power to control your own story. See challenges as adventures, obstacles as side quests, and every single day as an opportunity to level up.

The Gaming Principles:

🎮 You can always start over. There are infinite chances to reset, learn, and improve.
😆 Losing is part of the fun. Every failure is just a checkpoint on the way to success.
🏆 You’re always one step away from a breakthrough. Just like in a game, persistence is key.

A gamification mindset doesn’t rely on motivation—because the game itself is the reward. When you start seeing life as an infinite game, the goal isn’t to “win”—it’s to keep playing, growing, and evolving until the very end.

The biggest mistake we make? We stop leveling up. In real life, people plateau because they get comfortable or discouraged. But in video games, you don’t quit when a level gets tough—you try again, strategize, experiment, and push through. And when you finally break through? You feel unstoppable.

So ask yourself: What’s the next level in your life? And are you willing to play until you get there? 🎮🔥

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Life is chaotic

Wed, 10 Jun 2026 00:00:00 GMT

“A vacation + a disaster = an adventure.” — Kevin Kelly, Excellent Advice for Living: Wisdom I Wish I’d Known Earlier

“Everyone has a plan until they get punched in the mouth.” — Mike Tyson

“We must be willing to let go of the life we have planned, so as to have the life that is waiting for us.” — E. M. Forster

“You can never plan the future by the past.” — Edmund Burke

(Aurel and Clay 2006)

“When jarred, unavoidably, by circumstances, revert at once to yourself, and don’t lose the rhythm more than you can help. You’ll have a better grasp of the harmony if you keep on going back to it.” — Marcus Aurelius

“We are not necessarily doubting that God will do the best for us; we are wondering how painful the best will turn out to be.” — C.S. Lewis

“To be interested in the changing seasons is a happier state of mind than to be hopelessly in love with spring.” — George Santayana

計畫永遠趕不上變化

Man Plans. God Laughs.

當我們自以為能掌控一切時，上帝早已在一旁當笑到袂振袂動。

Write your life plan with a pencil that has an eraser.

「我與命運有個約會！（赴命運之約！）」 (I have a rendezvous with destiny!) ，意謂著生命的轉折點。

(Manson 2016)

“Life is essentially an endless series of problems. The solution to one problem is merely the creation of another.” — Mark Manson, The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life

Problems are a feature of life, not a bug. There will never come a time when you have no problems.

“No amount of sophistication is going to allay the fact that all your knowledge is about the past and all your decisions are about the future.” — Ian Wilson

Life is uncertain, but you have to act anyway.

The VUCA Framework

VUCA stands for Volatility, Uncertainty, Complexity and Ambiguity.

In his book Leaders Make the Future, futurist Vuca provides counterpoints to each that leaders can use:

Volatility yields to Vision
Uncertainty yields to Understanding
Complexity yields to Clarity
Ambiguity yields to Agility

Hope for the best, prepare for the worst

Aurel, Mark, and Diskin Clay. 2006. Meditations. Translated by Martin Hammond. Penguin Classics. London New York Toronto: Penguin Books. ↩

Manson, Mark. 2016. The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life. New York: HarperCollins Publishers. ↩

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Life is shorter than you think

Wed, 10 Jun 2026 00:00:00 GMT

“No matter how many times you do something, there will come a day when you do it for the last time.” — Sam Harris

“The price of anything is the amount of life you exchange for it.” — Henry David

“There are 100 billion planets in our galaxy and only one, as far as we know, with intelligent life. The fact that you are reading this book is the result of the longest tail you can imagine. That’s something to be happy about.” — (Housel 2020)

“Every man has two lives, and the second starts when he realizes he has just one.” — Confucius

未知生，焉知死。

“A man who dares to waste one hour of time has not discovered the value of life.” — Charles Darwin, The Life & Letters of Charles Darwin

“Your time and space are limited. Remove, give away, throw out anything that no longer gives you joy in order to make room for those that do.” — Kevin Kelly, Excellent Advice for Living: Wisdom I Wish I’d Known Earlier

“Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it.” — Ferris Bueller’s Day Off (1986 film)

人生如蜉蝣，朝生暮死。

Life is transitory.

Life Is Short by Paul Graham

Life is short and finite. Don’t take things for granted. Appreciate every day. When you take things for granted, they’re gone.—You think you can always write that book, or climb that mountain, or whatever, and then you realize the window has closed. The saddest windows close when other people die.—Their lives are short too.

Relentlessly prune bullshit, don’t wait to do things that matter and important to you, and savor the time you have. That’s what you do when life is short.

We often hear “Life is short, enjoy it.”, but often forget: “Eternity is long, prepare for it.”

Accept the impermanence of everything in our lives.

The Insignificance of Human Existence

The universe is vast and humans are insignificant in comparison. Our existence is fleeting and our actions have limited impact. Ultimately, everything we do and create will fade away.

Live Like It’s The Last Time

You won’t know when it’s the last time. But you can live like it is.
Live each day as it were your last, because someday you’ll certainly be right.
Try to live each day as if you’ve come back from the future, as if it was the final full day of your extraordinary, ordinary life.

Death

Housel, Morgan. 2020. The Psychology of Money: Timeless Lessons on Wealth, Greed, and Happiness. Petersfield: Harriman House. ↩

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Life Paradoxes & Fallacies

Wed, 10 Jun 2026 00:00:00 GMT

Sprezzatura

Slow Down to Speed Up

Learn More To Know Less (The Wisdom Paradox)

Shrink To Grow

Fail More To Succeed More

Take On Less, Accomplish More

Talk Less To Be Heard More

Stop Looking To Find More

The Looking Paradox: Sometimes you have to stop looking in order to find what you’re looking for.

More Choices, Less Satisfaction

Argue Less To Persuade More

Do What Fears You

The Paradox Of Risk

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Limbic Friction

Wed, 10 Jun 2026 00:00:00 GMT

What is Limbic Friction?

Limbic friction is the internal resistance that arises when our emotional brain (the limbic system) conflicts with our intentions or goals.

Anxiety before beginning something new or challenging
Procrastination despite knowing what needs to be done
Fatigue, sluggishness, or lack of motivation, even when the task is important
Difficulty transitioning from rest to action

Causes

Emotional overwhelm or stress
Unclear goals or priorities
Poor sleep or physical exhaustion
Distractions and overstimulation

Examples

Feeling unable to start writing, even with a clear outline
Avoiding exercise despite wanting to be healthy
Struggling to focus on work after a break

Strategies to Reduce Limbic Friction

Clarify your next action: Break tasks into small, actionable steps.
Create rituals: Use routines to signal your brain it’s time to focus (e.g., a cup of tea before writing).
Reduce distractions: Minimize digital and environmental interruptions.
Practice self-compassion: Accept that friction is normal and temporary.
Move your body: Physical activity can help reset your mental state.
Use external prompts: Alarms, reminders, or accountability partners can help initiate action.

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Linking Your Thinking

Wed, 10 Jun 2026 00:00:00 GMT

“Neurons that fire together wire together” — Hebb’s Rule

Map of Contents (MoCs)

Each link, if made deliberately, is adding value to the note. It’s adding allusions, perspective, counter-/supporting arguments.

Cobwebs into cables

Turning cobwebs into cables is a metaphor for strengthening neural connections through getting reps.

The Generation Effect

A phenomenon whereby information is better remembered if it is generated from one’s own mind rather than simply read.

Idea Emergence

It is…
- the process of how the ideas you encounter go from “nothingness” to “somethingness.”
- the phenomenon of new qualities forming beyond the core properties or parts when they work together.
Example
- Water is made up of Hydrogen and Oxygen parts, but neither of these components have the quality of wetness.
- Wetness emerges only when the two parts interact as a whole.
The ability to recognize Emergence is a cornerstone of systems thinking, but the ability to design Emergence is a superpower

Sensemaking happens by triangulation

Triangulation is using two known points to find a third unknown point. It’s the ultimate sensemaking mechanism, to both the known and unknown.
The 3 Powers of Triangulation
- You can use what you know to make sense of stuff.
  - Use two known points, to better understand a third point.
- You can use what you know to remember old stuff.
  - Use two known points, to remember a forgotten third point.
- You can use what you know to create new stuff.
  - Use two known points to imagine a third point.

Evergreen Notes

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Lipoprotein

Wed, 10 Jun 2026 00:00:00 GMT

What are Lipoproteins?

Lipoproteins (脂蛋白) are particles in your blood that transport fats (lipids 脂質)—mainly cholesterol (膽固醇) and triglycerides (三酸甘油酯)—through your bloodstream.

Because fats don’t dissolve in water, the body packages them into lipoproteins to move them safely and efficiently.

The “Big Three”

LDL (Low-Density Lipoprotein): Often called “bad” cholesterol. High levels contribute to plaque buildup in arteries (atherosclerosis 動脈粥樣硬化). Goal: Keep it low.
HDL (High-Density Lipoprotein): Often called “good” cholesterol. It carries cholesterol back to the liver to be flushed out. Goal: Keep it high.
Lp(a) (Lipoprotein(a)): A specific, genetically determined type of LDL.
- Key Insight: It is a strong independent risk factor. High Lp(a) levels significantly increase your likelihood of having a heart attack, a stroke, and aortic stenosis (主動脈瓣狹窄).
- Action: Test it once. Since it’s largely genetic, diet/exercise affect it less than standard LDL, but knowing your level helps determine how aggressively you need to manage other cardiovascular risk factors.
- Lipid health is tied to metabolic health. Insulin resistance (often caused by high sugar/refined carb intake) tends to raise triglycerides and lower HDL, a dangerous combination.

Diet

Reduce Saturated Fats: Limit red meat, butter, and full-fat dairy. These directly raise LDL.
Eliminate Trans Fats: Avoid processed foods with “partially hydrogenated oils.”
Increase Soluble Fiber: Oats, beans, lentils, and fruits (like apples/berries) bind to cholesterol in the digestive system and remove it from the body.
Prioritize Unsaturated Fats: Olive oil, avocados, nuts, and fatty fish (omega-3s) improve your lipid profile.

Lifestyle Levers

Zone 2 Cardio: Regular low-intensity steady-state exercise improves metabolic health and can raise HDL.
Resistance Training: Building muscle helps improve insulin sensitivity, which positively impacts triglyceride levels.
Sleep & Stress: Chronic stress and poor sleep increase cortisol, which can worsen cholesterol levels and inflammation.

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Live in the present

Wed, 10 Jun 2026 00:00:00 GMT

“Yesterday is history. Tomorrow is a mystery. Today is a gift. That’s why we call it the present” — Eleanor Roosevelt

“You pile up enough to morrows, and you’ll find you are left with nothing but a lot of empty yesterdays.” — Meredith Willson, The Music Man

“Forget yesterday - it has already forgotten you. Don’t sweat tomorrow - you haven’t even met. Instead, open your eyes and your heart to a truly precious gift - today.” — Steve Maraboli, Life, the Truth, and Being Free

“If you want to be happy, do not dwell in the past, do not worry about the future, focus on living fully in the present.” — Roy T. Bennett ¹

“I think and think and think, I‘ve thought myself out of happiness one million times, but never once into it.” — Jonathan Safran Foer

“People sometimes fail to live because they are always preparing to live.” — Alan Watts

“The past is a place of reference, not a place of residence; the past is a place of learning, not a place of living.” — Roy T. Bennett

“Today is the most important day of our lives.” — Thich Nhat Hanh

“The present is a split second in eternity.” — Marcus Aurelius

“Sometimes you will never know the value of a moment, until it becomes a memory.” — Dr. Seuss

“Life exists only at this very moment, and in this moment it is infinite and eternal. For the present moment is infinitely small; before we can measure it, it has gone, and yet it persists forever.” — Alan Watts

“The gods envy us. They envy us because we’re mortal, because any moment may be our last. Everything is more beautiful because we’re doomed. You will never be lovelier than you are now. We will never be here again.” — Brad Pitt

“We are always living in expectation of better things, while at the same time we often repent and long to have the past back again.We look upon the present as something to be put up with while it lasts, and serving only as the way towards our goal. Hence most people, if they glance back when they come to the end of life, will find that all along they have been living ad interim :² they will be surprised to find that the very thing they disregarded and let slip by unenjoyed was just their life-that is to say, it was the very thing in the expectation of which they lived. Of how many a man may it not be said that hope made a fool of him until he danced into the arms of death!” — Arthur Schopenhauer

“Don’t count the days. Make the days count.” — Muhammad Ali

Genieße den Augenblick - denn Heute ist der erste Tag vom Rest deines Lebens!

享受當下，因為今天是剩下的生命中的第一天！³

“Think of yourself in a concert hall listening to the strains of the sweetest music when you suddenly remember that you forgot to lock your car. You are anxious about the car, you cannot walk out of the hall and you cannot enjoy the music. There you have a perfect image of life as it is lived by most human beings.” — Anthony de Mello

“Realize deeply that the present moment is all you ever have.” — Eckhart Tolle

“I have realized that the past and future are real illusions, that they exist in the present, which is what there is and all there is.” — Alan Watts

“Life isn’t how many breaths you take, but it’s the moments that take your breath away.” — Will Smith

Here & Now

用「一期一會」的態度，去珍惜並專注於眼前的每一個瞬間。

現在即永恆

珍惜現在，活在當下：「除了此時此刻，我們一無所有。」

Tomorrow doesn’t exist. Life is just a bunch of todays.

生命的真諦，就是此時此刻的酸、甜、苦、辣。

To take it all in.

“How we spend our days is, of course, how we spend our lives.” — Annie Dillard, The Writing Life

Life’s just a bunch of todays.

臨在感

Be intentional and live in the present moment. Don’t live backwards. Any moment is perfectly unique.

“Forever is composed of nows.”

Nothing exists except an endless present
The perpetual state of now

Song lyrics from Secret O’ Life by James Taylor

The secret of life is enjoying the passage of time Any fool can do it There ain’t nothing to it Nobody knows how we got to the top of the hill But since we’re on our way down We might as well enjoy the ride

We often treat the present as a vehicle for something else, failing to see that it’s the only thing we truly have.

今は今、今度は今度 ⁴

Translation:
- Now is now, next time is next time.
- 現在是現在、下次是下次。
Meaning:
- Encourages separating the present moment from the past or future.
Pronunciation:
- 今は今: Ima wa ima
- 今度は今度: Kondō wa kondō

Any moment when you’re not in that moment, you are dead to that moment. The time you enjoy wasting is not a waste of time. The true waste of time is a time that you are not present for.

Give yourself completely to this moment, not as sacrifice, but as trust. What you pour into the present does not vanish; it becomes the quiet architecture of the future.

You do not live in the past or the future, only in the fleeting edge of now, and time is not something you can save or store. It simply passes, lived or unlived, so loosen your grip on constant productivity and leave space for the unmeasured and the quiet, because that is where wonder lives, in the small, ordinary moments that are not distractions from life but life itself.

Life is a Picture, But You Live in a Pixel

Intentional Living

Control the controllable

Time is the most valuable asset

Live in the “here and now,” focusing on what we can do today instead of dwelling on the past or worrying about the future. ↩
(adv.) for an intervening or temporary period of time ↩
現在即未來。Now is future. ↩
いま是「現在」的意思，有「把握現在、活在當下」之意。 ↩

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Loss Aversion

Wed, 10 Jun 2026 00:00:00 GMT

“In large part, we are what we do, and our identity is closely connected with whatever we’re focused on, including our careers, relationships, projects, and hobbies. When we quit any of those things, we have to deal with the prospect of quitting part of our identity. And that is painful.” — Annie Duke, Quit: The Power of Knowing When to Walk Away

= 損失規避

The pain we feel when we lose outweighs the pleasure we feel when we win.

Quitting feels like failure because we associate it with losing status, identity, or self-worth.

這也是為什麼在做出錯誤決策時，我們通常會選擇比較不痛苦的「自圓其說」，而非「承認錯誤」。

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Loving Kindness Meditation

Wed, 10 Jun 2026 00:00:00 GMT

Loving Kindness Meditation (LKM) is a mindfulness practice that focuses on cultivating goodwill, universal friendliness, and wishing well toward oneself and others.

It is rooted in Buddhist traditions and is also known as Metta Bhavana.

The goal is to develop an unselfish, unconditional love for all beings.

Steps

Typically, you repeat phrases such as:
- May I be happy.
- May I be healthy.
- May I be safe.
- May I live with ease.
These wishes are gradually extended to others in a structured manner:
1. Yourself: Begin with self-compassion and kindness.
2. Loved Ones: Extend your wishes to people you care about.
3. Neutral People: Focus on acquaintances or people you feel indifferent about.
4. Difficult People: Foster positive intentions toward those you have conflicts with.
5. All Beings: Finally, extend loving-kindness to everyone and everything universally.

給予他人的關懷與善意練習

當你吸氣時，想像將朋友與家人的所有不快與痛苦，都匯聚到心輪中央的一顆水晶球。在那裡，他們的痛苦逐漸轉化為平和與喜悅。

當你呼氣時，想像這顆水晶球將平和與喜悅向外放射，如光一般傳遞給你的朋友與家人。

接著，隨著每一次吸氣與呼氣，將這份聚集與放射的範圍逐漸擴展 — 從你所愛的人，擴展到你認識的人、陌生的人，甚至是那些讓你感到困難或不舒服的人。

無論是誰，都包含在這份善意之中。

最後，以一個充滿慈悲的心願，為這次關懷善良練習畫下句點。

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Low Back Pain

Wed, 10 Jun 2026 00:00:00 GMT

成因

現代工作型態（如辦公室、遠端工作）與娛樂方式（如滑手機、追劇）讓我們長時間維持不良姿勢，導致脊椎壓力增加、肌肉失衡，造成下背痛（Low Back Pain）。

常見類型

肌肉緊繃型：長時間維持同一姿勢，導致背部肌群緊繃、僵硬。
椎間盤突出：不當搬重物或長期姿勢不良，可能造成椎間盤壓力過大，導致突出壓迫神經。

例子

辦公室族群常因桌椅高度不合、螢幕過低，導致頭部前傾、肩膀圓弧。¹
學生族群長時間背重書包、低頭寫作業，也容易出現駝背（Thoracic Kyphosis）或背痛。
手機族群（低頭族）因長時間低頭滑手機，頸椎與上背部壓力大增。

電腦使用正確姿勢

進而衍生出「烏龜頸」或「富貴包」等問題。 ↩

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Low Information Diet

Wed, 10 Jun 2026 00:00:00 GMT

“The art of not reading is a very important one. It consists in not taking an interest in whatever may be engaging the attention of the general public at any particular time. When some political or ecclesiastical pamphlet, or novel, or poem is making a great commotion, you should remember that he who writes for fools always finds a large public. A precondition for reading good books is not reading bad ones: for life is short.” — Arthur Schopenhauer

TL; DR Consume less, but consume intelligently.

“Media silence creates a vacuum, which your own thoughts expand to fill.” — Derek Sivers

(Social) Media Fast

Your diet isn’t just about what you eat (the food you put into your body), but also what you read, watch, listen to (the information you take in), as well as who you follow on social platforms & the friends you hang around. Your digital environment shapes your thinking just as much (if not more) than your physical environment.

Cull Your Social Media Feed

The quality of your thoughts is determined by the quality of your reading. Spend more time thinking about the inputs.

You’re only as smart as the information you consume.

What digital content we consume is as important as what we eat.

Immerse yourself in enduring wisdom:

read timeless biographies
watch classic interviews
listen to influential speeches
study iconic lectures

Brainwash yourself with greatness.

數位飲食指的是我們在網路世界中「攝取」的內容，例如社群媒體資訊、新聞、影音娛樂等，而日常三餐則提供身體所需的養分。兩者的共同點在於，都會影響我們的健康與狀態。例如，過量食用垃圾食品可能損害身體健康，而長時間沉浸於低質量的數位內容（如假新聞、無意義的短影音）則可能削弱心智健康與專注力。

BS Asymmetry Principle

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Ludwig Wittgenstein’s Theory of Meaning

Wed, 10 Jun 2026 00:00:00 GMT

Things are not defined by a single common essence ¹, but connected by a series of overlapping similarities.

Ludwig Wittgenstein rejects the idea that words have meaning because they stand for a single common essence.

Instead, meaning arises from the diverse ways words are used in ordinary language — a concept captured by “language-games”.

Wittgenstein asks us to list the many activities we call “games”: board games, card games, ball games, parlor games, computer games, etc.

When we look for one trait that all these share (fun, competition, rules, winning, or make-believe) we fail — some games lack one or more of those traits.

Instead, the members of the category overlap by a series of similarities: two games might share a rule, a pair share a common object, another pair share a competitive structure, and so on.

These overlapping similarities form a web or family resemblance rather than a single definitional essence.

The point: our ability to use the word “game” correctly depends on recognizing patterns of similarity in particular contexts, not on checking a list of necessary and sufficient conditions. This explains why attempts to give strict, analytical definitions often miss how ordinary language actually works and why category boundaries are often fuzzy.

Ontology 本質 ↩

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Maslow’s Hammer

Wed, 10 Jun 2026 00:00:00 GMT

“If the only tool you have is a hammer, it is tempting to treat everything as if it were a nail.” — Abraham Maslow ¹

The Law of the Instrument, also known as Maslow’s Hammer, describes the tendency to depend excessively on a single approach, method, or tool simply because it is familiar or readily available.

When you become comfortable with a certain tool, you start applying it everywhere, even when it doesn’t fit.

Over-reliance on a single tool can lead to suboptimal solutions and blind spots. It can also stifle innovation-is-about-everyone-agreeing-with-you-later, as new or better tools and methods are ignored in favor of the familiar.

Examples

A software engineer who only knows one programming language may try to solve every problem with it, even when another language or paradigm would be more effective.
A manager who always uses meetings to solve issues, even when a quick email or direct conversation would suffice.
In medicine, a doctor who relies heavily on a specific diagnostic test may overlook symptoms that require a different approach.

The Einstellung Effect

To the man with only a hammer, every problem looks like a nail. ↩

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Maslow’s Hierarchy of Needs

Wed, 10 Jun 2026 00:00:00 GMT

= Maslow’s Pyramid of Needs


_Source


_Source

by the psychologist Abraham Maslow in a 1943 paper

生理
安全
愛與隸屬（社交）
尊嚴
自我實現

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Mastering yourself is superpower

Wed, 10 Jun 2026 00:00:00 GMT

“Knowing yourself is the beginning of all wisdom.” — Aristotle

“The more you know yourself, the better your relationship with the rest of the world.” — Esther Perel

“Knowing others is intelligence; knowing yourself is true wisdom. Mastering others is strength; mastering yourself is true power.” — Lao Tzu, Tao Te Ching

“He who controls others may be powerful, but he who has mastered himself is mightier still.” — Lao Tzu

勝人者有力，自勝者強

“When you are content to simply be yourself and don’t compare or compete, everybody will respect you.” — Lao Tzu, Tao Te Ching

“There are 2 mistakes along the way to Self-Mastery: Not starting it, and not going all the way.” — Shi Heng Yi (释恒義)

“In order to control myself I must first accept myself by going with and not against my nature.” — Bruce Lee

“For it is easy to criticize and break down the spirit of others, but to know yourself takes a lifetime.” — Bruce Lee, Striking Thoughts: Bruce Lee’s Wisdom for Daily Living

“It is easy to crush an enemy outside oneself but impossible to defeat an enemy within.” — (Yoshikawa and Reischauer 1995)

“A man who acquires the ability to take full possession of his own mind may take possession of anything else to which he is justly entitled.” — Andrew Carnegie

“The degree to which a person can grow is directly proportional to the amount of truth he can accept about himself without running away.” — Leland Val Van De Wall ¹

“Until you make the unconscious conscious, it will direct your life and you will call it fate.” — Carl Jung

“A great way to understand yourself is to seriously reflect on everything you find irritating in others.” — Kevin Kelly, Excellent Advice for Living: Wisdom I Wish I’d Known Earlier

= 自我覺察 (Self-awareness) ≈ Self-examination ≈ 後設認知 (Metacognition) = (對自己) 認知的認知

認識自己 → 接受自己 → 喜歡自己

自我覺察是一種能開啟與自己真誠的對話、和自己自在相處的能力。它必須建立對於「感覺」的敏感度上，這種敏銳的感知力，能讓人察覺自己的情緒、發覺自己的真實感受，並有能力對這種感覺做出回應。與自己對話很重要，當一個人不夠了解自己的時候，是很難喜歡自己的。反之，當一個人越了解自己，就越能接受「最真實」的自己，進而喜歡自己、改變自己。

自我反省乍看之下很簡單，但其實極其困難而且急不得，因為人很擅長欺騙自己，又或是在當下會因為各種因素難以接受自己的真實想法。 ²

“The first principle is that you must not fool yourself—and you are the easiest person to fool.” — Richard P. Feynman

“We lie the loudest when we lie to ourselves.” — Eric Hoffer

“If you want to be successful, you must respect one rule: Never lie to yourself!” — Paulo Coelho

“I wasn’t going to eat it, I was just going to taste it.” — A.A. Milne, Winnie-the-Pooh

「灌酒/茶」和「品酒/茶」的差別：後者多了「自覺」

佛洛伊德

本我 (Id): 人的本能
自我 (Ego): 兩者衝突時的調節者
超我 (Superego): 人的理想化目標

(James 1995) distinguished two understandings of the self, the self as “Me” and the self as “I”, in the context of consciousness.

“Me” corresponds to the self as an object of experience (self as object)
“I” reflects the self as a subject of experience (self as subject)

#NEWSLETTER #todo move to Brainfoodie

Master Shi Heng Yi — 5 hindrances to self-mastery ³

“The universal law of being successful and happy at the same time means finding the balance.”
“There are 2 mistakes along the way to Mastery: Not starting it, and not going all the way.”
5 Hindrances
1. Sensual desire (pleasures & distractions)
  - from the five gates of the body:
    - Seeing
    - Hearing
    - Smelling
    - Tasting (口腹之慾)
    - Feeling
2. Ill-will (aversion & negative thoughts)
3. Slothful body & mind (lack of energy/motivation, heaviness of body, dullness of mind)
4. Restlessness (unsettled/monkey mind)
  - Regret about the past
  - Worry about the future
  - Unable to stay in the present
5. Skeptical doubt (indecisiveness)
How to remove these hindrances?
1. Recognize (what state of mind you’re in)
2. Accept & Acknowledge (the situations and people to be the way as it is/they are)
  - Just let it rain
3. Investigate (your emotional & mental state)
  - Observe the sensation and ask yourself:
    - “Why did it come up?”
    - “What is the consequence if I remain in this state?”
4. Non-Identification (無我)
  - Practice “I’m not the body, I’m not the mind, I’m not my emotion, I can just see all these 3 aspects about me.” ⁴ ⁵

“Instead of shaming your emotions, try to understand what they are telling you.” — Lindsay C. Gibson ↩
This also points out the importance of being authentic and honest: “The moment you tell somebody something dishonest, you’ve lied to yourself. Then you’ll start believing your own lie, which will disconnect you from reality and take you down the wrong road.” — Almanack of Naval Ravikant ↩
= The discovery of oneself ↩
我只是一名自己の觀察員 ↩
Your physical body is just a heap of food you have eaten over time. Your mind is just a heap of impressions you have gathered from the outside. Everything is temporary. ↩

James, William. 1995. The Principles of Psychology: In Two Volumes. Vol. 1. Facsim. of ed. New York, Henry Holt, 1890. Vol. 1. Dover-Books on Biology, Psychology and Medicine. New York: Dover. ↩

Yoshikawa, Eiji, and Edwin O. Reischauer. 1995. Musashi. Translated by Charles S. Terry. [New] edition. Tokyo New York: Kodansha International. ↩

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Meditation

Wed, 10 Jun 2026 00:00:00 GMT

“Meditation is all about the pursuit of nothingness. It’s like the ultimate rest. It’s better than the best sleep you’ve ever had. It’s a quieting of the mind. It sharpens everything, especially your appreciation of your surroundings. It keeps life fresh.” — Hugh Jackman

“Meditation is to be aware of what is going on: in your body, in your feelings, in your mind, and in the world.” — Thích Nhất Hạnh

“Meditation is not about stopping thoughts, but recognizing that we are more than our thoughts and our feelings.” — Arianna Huffington

“Meditation is not escape; it is intimacy with reality.” — Jiddu Krishnamurti

“Meditation is the way in which we come to feel our basic inseparability from the whole universe.” — Alan Watts

“All of humanity’s problems stem from man’s inability to sit quietly in a room alone.” — Blaise Pascal

“One conscious breath in and out is a meditation.” — Eckhart Tolle

「靜/淨心」的意思是讓心靈平靜安寧，是一種透過觀察內在或透過特定練習（如靜坐、冥想）來讓思緒沉澱、情緒放鬆的狀態。這種半夢半醒的潛意識狀態是為了與自己更深層地連結，培養覺知，並從壓力和紛擾中獲得寧靜。

頭腦健身房

成為自己情緒的主人

Meditation is the art of doing nothing.

Meditation is the intermittent fasting for the mind.

Meditation is turning off society and listening to yourself.

Meditation is not an escape from the world, but a return to yourself.

Hiking is walking meditation.

Journaling is writing meditation.

Praying is gratitude meditation.

Showering is accidental meditation.

Sitting quietly is direct meditation.

The goal of productive meditation is to take a period in which you’re occupied physically but not mentally like walking, jogging, driving, showering, and focus your attention on a single well-defined professional, challenging problem.

幫助提升：

外在感知 Exteroception
內在感知 Interoception

第三眼 = 人體第六脈輪 = 眉心輪 = 松果體

在人類的身體與心靈之間，存在著一個神秘能量中心。這個特殊的中心位於我們的眉心之間，被視為智慧、洞察力和靈性連接的象徵。

Eckhart Tolle

“Enlightenment ¹ is the space between your thoughts.”
- It’s not what we think but what happens in between that brings us peace.
- Enlightenment isn’t this thing you achieve after 30 years, sitting in a corner on a mountain top. It’s something you can achieve moment to moment and you can be certain percentage enlightened every single day.
“So the single most vital step on your journey toward enlightenment is this: learn to dis-identify from your mind. Every time you create a gap in the stream of mind, the light of your consciousness grows stronger. One day you may catch yourself smiling at the voice in your head, as you would smile at the antics of a child. This means that you no longer take the content of your mind all that seriously, as your sense of self does not depend on it.”

Different Types of Meditation

Vipassana Meditation
Refocused Focused Meditation
Transcendental Meditation (TM) is a form of silent meditation developed by Maharishi Mahesh Yogi
loving-kindness-meditation

= 開悟 = 般若 (> 知識 + 智慧) = 啟迪 ↩

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mental models

Wed, 10 Jun 2026 00:00:00 GMT

“Being aware of your mental models is key to being objective.” — Elizabeth Thornton

“Eloquence is a painting of the thoughts.” — Blaise Pascal

= 思維模型

A bunch of different mental habits can come together/team up to strongly steer your mind towards a particular course of action and create a big impact (The Lollapalooza Effect)

HCs = Habits of Mind and Foundational Concepts in Minerva University

三大推理模式

Deduction (演繹)
Induction (歸納)
Abduction (溯因)

Tools for better thinking | Untools

What Are Mental Models?

They are…

to your brain as apps are to your smartphone
thinking tools in our mental toolbox, guiding our thoughts and behaviors & driving our responses to everything we experience
shortcuts for reasoning
frameworks that give people a mental representation (心智表徵) of how the world works

Benefits

helps us to see the underlying patterns (脈絡) in every area of life
helps us to spot the signal in the noise
helps us to identify the blind spots in our thinking and thus think better (critically & creatively & connectively)
helps us to view the world from different lens/eyes/perspectives, to make sense of the world

Examples

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Mentorship is dated, build a panel of advisors instead

Wed, 10 Jun 2026 00:00:00 GMT

Braintrust (Personal Advisory Board Of Mentors)

Add a handful/group of individuals with different perspectives and lenses to your mental panel, allowing you to ask questions/advice/feedback.
- When faced with a dilemma, ask one of them, “What would you do?”
You might not know them personally, and they might not know each other neither.
- While a real panel of advisors is invaluable, an imaginary panel has advantages: it’s not limited to people you can call, and it requires no one else’s time.
  - A great example: Podcasts
    - A unique opportunity to hear experts and thought leaders talk you through their experiences and decision-making processes.
    - You can choose to be “mentored” by industry leaders or inspiring professionals, even if they have no idea who you are.
    - Their insights are freely available/accessible, tailored to your schedule, and infinitely revisitable at anytime!
A few key features of the group members:
- Unbiased (ideally not family)
- Diverse experiences, perspectives, lenses, mindsets ¹
- Willing to provide raw feedback and candor
- Vested interest in your success (i.e., they want to see you win)
Consider your Braintrust as your life giants—you will always see further by standing on their shoulders by adopting the views from them / tapping into the minds of them.
智囊團：由 5 到 10 個不同背景的人（網路人士也行，不一定要在現實生活中認識），組成你的個人顧問群。

Murder Board = Red Team

also known as a “scrub-down”
is a committee of questioners set up to critically review a proposal and/or help someone prepare for a difficult oral examination.

The Medici Effect

Lateral Thinking

Systems Thinking

Diversity is key to your panel’s success, as it brings a broader range of ideas. ↩

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Microwave Mug Recipes

Wed, 10 Jun 2026 00:00:00 GMT

that require little cleanup

The Microwave Recipes Number 1 Site

Taco/Tortilla/Burrito
- 可以放在玻璃杯裡、30 秒: 捲曲狀
- Tortilla-Pizza
Microwave Steak - Microwave Master Chef
Mug Egg (https://health.tvbs.com.tw/amp/nutrition/328375)
- Omelette
  - 必備：奶油 + 鮮奶 + 起士
- Poach Eggs
  - Make sure the water you drop the egg in is hot (one minute cook time). If you use cold water, the egg yolk often explodes before 1 minute in the microwave. This is because the microwave cooks from the inside out.
  - Adding about a tbs of vinegar helps keep the egg white intact.
- Fried Eggs
  - Watch out with the salt, it’s very easy to ruin the eggs once you add too much or a lot in one concentrated spot. → Sprinkle the salt later!
  - Stabbing/Poking 4-5 holes in the yolk with a toothpick (or piercing the yolk with a fork)
Mug Porridge
- Oats
- Banana（熟透，快要爛掉的 → 越熟越甜！）
- Milk
- Chia Seed
- Datteln
- Nuts
- Cinnamon
- Salt
- Honey
- Peanut Butter
- Protein Powder or Cocoa Powder
- Coconut Oil
Cheese Cake
- 基底 (Crust)
  - 捏碎餅乾 + 無鹽奶油
  - Oat + Smashed Banana
- *Cream Cheese
- Lemon Juice
- 完成後放在冰箱隔天再吃比較好吃!
How to froth milk in the microwave?
- Pour milk into a jar
- Put on lid & shake for 15-30 seconds
- Take off lid & put in microwave for 30-60 seconds
How to cook (fluffy) rice in the microwave?
- Rice : Water = 1 : 3
  - 不可超過容器的一半高度，因為米飯會膨脹
- 700W，10-12 分鐘，中間拿出攪拌
- 可以用“盤子”當蓋子
- Much cheaper than a rice cooker
- *** Rice Pudding ***
  - Milchreis or Risotto Rice
  - (Condensed) Milk
  - Salt
  - Honey
  - Egg
  - Cinnamon
  - Raisins
  - (Butter)
How to toast nuts in the microwave?
- Put the nuts in a microwave safe bowl (not dish)
- Add all of the seasonings into your bowl and stir to combine
  - !!! Water or Milk !!!
  - Salt
  - Honey
  - Cinnamon
- “Toast” nuts in the microwave on mid-high heat for 2-3 minutes in 30 second increments, stirring each time (一定要勤勞地做這一步)

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Miswanting

Wed, 10 Jun 2026 00:00:00 GMT

is a concept from behavioral psychology that…

refers to the tendency of people to desire things that will end up make them unhappy or unsatisfied.
describes our tendency to misjudge what will actually make us happy in the future.

Humans are terrible predictors of what will actually make us happy.

We confidently predict that certain outcomes—more money, a new job, a relationship, an achievement—will bring lasting satisfaction, but when we get them, the happiness is often weaker or shorter-lived than expected.
It occurs when people think they want something, but once they have it, they discover it does not fulfill their expectations.

Miswanting occurs when there’s a gap between:

Predicted happiness (what we think we’ll feel), and
Experienced happiness (what we actually feel)

The term is most closely associated with Daniel Gilbert (Harvard psychologist), especially his work on affective forecasting.

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Mixing the Pareto Principle and the Parkinson’s Law

Wed, 10 Jun 2026 00:00:00 GMT

Time Ferriss’s two-step synergistic approach:

Use the 80/20 principle to define your important tasks. Ferriss emphasizes identifying the 20% of your work that produces 80% of your results. This requires eliminating the trivial tasks that consume your time with little return. Examples include:
- Focus on key clients: 20% of clients often generate 80% of revenue.
- Automate what you can’t eliminate: Delegate or outsource routine, low-return activities to free up your attention for high-impact work.
Use Parkinson’s Law to shorten your work time. Parkinson’s Law states that work expands to fill the time allotted for its completion. Ferriss exploits this phenomenon by setting tight, strict deadlines for the vital tasks identified in step one. This forces intense focus and prevents you from overcomplicating or procrastinating on important work. For example, a task that might take a week can be completed in a single day under a short, clear deadline.

The combination of these two principles yields a powerful feedback loop for productivity:

Limiting tasks to the important (using the 80/20 rule) shortens your work time.
Shortening your work time (using Parkinson’s Law) forces you to focus only on important tasks.

Putting the combined principles into practice

Go on a “Low-Information Diet.” Systematically reduce your consumption of unimportant, time-consuming information like news, social media, and emails that do not directly relate to your most critical tasks.
Establish a “Most Important Task” (MIT) list. At the beginning of each day, identify and write down the two or three tasks that are absolutely vital to complete. Focus on these first.
Time-box your high-value tasks. Assign a specific, and shorter-than-you-think, time block for each of your MITs. This creates an imminent deadline that forces focus and efficiency.
Master the “Art of Refusal.” Learn to say no to requests and activities that do not fall into your high-impact 20%. Protecting your limited time is essential for this method to work.
Avoid the “work-for-work’s-sake” mentality. Recognize that being busy is often a form of lazy thinking. Your goal is not to fill an 8-hour workday, but to get your key work done and get your time back.

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Mouth Taping

Wed, 10 Jun 2026 00:00:00 GMT

「鼻子用來呼吸、嘴巴用來吃東西」

鼻呼吸不僅能過濾、加溫與加濕空氣，保護氣管與肺部，還能在鼻腔中產生「一氧化氮（Nitric Oxide, NO）」。

一氧化氮的作用十分關鍵：

放鬆血管平滑肌、擴張血管、降低血流阻力，讓氧氣輸送更有效率。
具有抗發炎與抗菌作用，能抑制部分病原體在呼吸道內繁殖。
幫助氣體交換更順暢，在睡眠中維持穩定的血氧濃度。

相對地，口呼吸會使吸入空氣缺乏過濾與加濕，導致：

口腔乾燥、蛀牙與牙齦發炎風險上升；
上呼吸道更易發炎或堵塞；
睡眠品質下降、打呼或輕度睡眠呼吸中止的情況。

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Mudita

Wed, 10 Jun 2026 00:00:00 GMT

“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” — Dalai Lama

“Joy shared is joy doubled.” — Traditional proverb

Mudita (同喜) is a Buddhist concept of sympathetic or vicarious joy—taking delight in the happiness and good fortune of others, serving as an antidote to envy, judgment, and jealousy.

It is one of the four brahmavihāras or “sublime attitudes” in classical Buddhist ethics:

loving-kindness (metta)
compassion (karuna)
sympathetic joy (mudita)
equanimity (upekkha)

Be Grateful

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Napping

Wed, 10 Jun 2026 00:00:00 GMT

≈ 午休 ≈ 中場休息 ≈ Midday/Daytime Snoozing/Dozing ≈ Cat Napping ≈ Power Nap ≈ Siesta

Afternoon Boost: To deal with “post-lunch dip/slump”

Napping is meant to provide a temporary recharge to your body battery, whereas sleeping provides a complete reset.

Best Nap Timing

Early Afternoon (1–3 PM) — Taking a nap when adenosine levels are naturally high during the day
- By this time, adenosine has built up enough since waking, so a short nap can reduce sleep pressure without interfering too much with nighttime sleep.
- Also aligns with the circadian dip in alertness (7–8 hours after waking), making it easier to fall asleep.
Avoid Late Afternoon/Evening Naps (after ~4–5 PM)
- A nap too late can reduce adenosine too close to bedtime, delaying nighttime sleep schedule and reducing sleep quality at night.

Ideal Nap Duration

10–20 minutes → Light sleep, quick adenosine clearance, no grogginess.
~90 minutes → Full sleep cycle, can be helpful if sleep-deprived, but can interfere with nighttime sleep if too late in the day.
不要超過 30 分鐘：一個完整的睡眠週期大約為 90–110 分鐘。所以當午睡超過 30 分鐘後，人體會進入深眠期，在這個時候醒來，反而會全身無力。

Nappuccino / Coffee Nap / Stimulant Nap

Drinking coffee immediately before a 20-minute nap—about the time it takes for caffeine to take effect—can leave you feeling significantly more alert afterward than relying on coffee or a nap alone.

Tips

不要躺在床上睡，但可以躺在沙發或瑜伽墊上睡
Plan for some extra time to recover from your nap by taking a walk outside after your nap to get some sunshine and regain your full focus and energy.

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Negative Thoughts & Emotions

Wed, 10 Jun 2026 00:00:00 GMT

“You cannot prevent the birds of sorrow from flying over your head, but you can prevent them from building nests in your hair.” — Chinese Proverb

“If everything around you seems dark, look again, you may be the light.” — Rumi

“When everything seems to be going against you, remember that the airplane takes off against the wind, not with it.” — Henry Ford

“Kites rise highest against the wind - not with it.” — Winston Churchill ¹

Notice/identify/recognize/acknowledge these feelings/thought patterns in the negative loop and let them guide you. They are your compass toward growth. Don’t ruminate/dwell on negative thoughts. (內耗)
We cannot grow when we are in shame, and we can’t use shame to change ourselves or others.

Examples

壓力 (Stressful)
不安 (Discomfort)
自我懷疑 (Self-doubt)
悲觀 (Pessimism)
失望、沮喪 (Depression & Frustration)
羨慕 (Envy)
忌妒 (Jealous)
炫耀
自私 (Selfishness)
過度在意別人的想法
拿自己和別人比較 (Comparison)
害怕、恐懼、心魔 (Fear)
擔心 (Worry)
焦慮 (Anxiety)
抱怨 (Complain)
憤怒 (Anger/Irritation)
不安 (Uncertainty/Insecurity)
羞愧 (Shame)
憎恨/惡 (Hatred/Resentment/Grudge)
傷心 (Sorrow/Sadness)
憤世忌俗 (Cynacism)

Killing ANTs (Automatic Negative Thoughts)

Cognitive Distortions

[@burnsFeelingGoodDepressionen2011]

ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure.
- How to overcome it?
  - Avoid thinking in negative, unconditional, absolute terms, such as “never” or “nothing”.
OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat.
- How to overcome it?
  - Think through the accuracy of the statement. When you catch yourself using words like “always” or “never,” stop yourself and ask those words are accurate.
  - Replace that overly broad language with something more realistic.
- Examples
  - “I made a mistake on this task” becomes “I’m terrible at my job”
  - “That conversation felt awkward” becomes “Everyone thinks I’m weird”
  - “That was a stressful commute” becomes “My morning is ruined”
LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded.
MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water.
DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences.
JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion.
- Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out.
- The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact.
MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.”
EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.”
- How to overcome it?
  - Utilizing relaxation techniques or self-compassion, such as “I am safe.”
  - Give yourself permission to feel anxious. Then remind yourself that it is just a feeling and that does not have to define your reality.
SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment.
PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you were not primarily responsible for.”

A true transformation begins with a mental shift

The Sedona Method

Cognitive Defusion

Do not fear the winds of adversity. Remember, a kite rises against the wind rather than with it. ↩

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Neuroplasticity

Wed, 10 Jun 2026 00:00:00 GMT

Neuroplasticity refers to the brain’s ability to rewire itself by forming new neural connections. ¹

This ability allows us to adapt to new experiences, learn new skills, recover from injuries, and even change deeply ingrained habits or thought patterns.

At its core, neuroplasticity is driven by the principle that “neurons that fire together, wire together.” (known as Hebbian theory)

“When we break down neuroplasticity to its most basic form: repetition + attention + intention = lasting change” — Nicole Vignola, Rewire: Break the Cycle, Alter Your Thoughts and Create Lasting Change

When we repeat an action or thought with focused attention and intention, the neural pathways involved become stronger.

Repetition: Regular practice is essential for strengthening new neural pathways.
Attention: Mindful focus on the task or thought amplifies the brain’s ability to change.
Intention: A clear purpose or motivation accelerates the process and helps changes stick.

The Growth Mindset

Unlike many other species, humans have ability to change the structure and function of the nervous system, especially the brain. ↩

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Neuroscience

Wed, 10 Jun 2026 00:00:00 GMT

The brain is a monkey brain with a supercomputer on top.

前額葉皮質 (Prefrontal Cortex, PFC) is critical for contextual processing
神經可塑性（Neuroplasticity）
神經再生性（Neurogenesis）
Neurocircuit
迷走神經 (Vagus Nerve)
腺苷 (Adenosine): Drowsiness/Sleepiness
amygdala

自律神經系統（Autonomic Nervous System, ANS）

控制「非自主運作（無需意識控制）」的生理功能，例如心跳、呼吸、消化、血壓等。
進一步分為：
1. 交感神經系統（Sympathetic NS）
2. 副交感神經系統（Parasympathetic NS）
3. 腸神經系統（Enteric NS）

「戰或逃」反應（Fight or Flight）

由「交感神經系統（Sympathetic Nervous System）」主導
發生在面對壓力或威脅時
身體進入警戒狀態：
- 心跳加快
- 瞳孔放大
- 肌肉緊繃
- 腎上腺素分泌上升

「休息與消化」反應（Rest and Digest）

由「副交感神經系統（Parasympathetic Nervous System）」主導
發生在安全、放鬆的環境中
身體進入恢復狀態：
- 心跳減慢
- 消化活躍
- 肌肉放鬆
- 能量儲存與修復進行中

生理反應	主導神經系統	身體狀態	主要功能
戰或逃（Fight or Flight）	交感神經	緊張、警覺	應對危機、逃生
休息與消化（Rest and Digest）	副交感神經	放鬆、修復	恢復體力、維持平衡

體性神經系統（Somatic Nervous System, SNS）＝Voluntary Nervous System

控制「自主運動（需要意識控制）」，例如移動手腳、寫字、說話等。
傳遞訊號到「骨骼肌」，協調身體動作。

人類的腦部其實是三位一體的腦，由三個重要的腦組合連結在一起，共同合作而形成。

首先是腦幹，位於大腦中最深處的部分，主要負責人的維生功能，如呼吸、心跳、戰逃反應、生存本能，這部分的腦是最古老的腦，在演化上，從古至今沒有太大的改變。因此有時也被形容為爬蟲類腦 (reptilian brain)。
第二部分的腦稱為緣腦 (Limbic Brain)，包括杏仁核、海馬迴、下視丘等，為處理情緒、記憶的中樞，因此也被稱為情緒腦或哺乳動物的腦。由於位在腦幹邊緣，有時也被稱為邊緣系統 (limbic system)
第三個部分的腦稱為皮質 (Cortex)，皮質是人類最後演化出來的部分，它像樹皮一樣層層疊疊包覆在大腦外面。皮質層負責高等的腦部功能，例如、計畫、思考、語言功能都在這裡發生。

Limbic Friction

大腦主要由神經元和膠質細胞組成，兩者的數量約為 1 : 1

神經元執行神經訊號的傳遞和整合功能
膠質細胞則扮演重要的支撐和營養作用

大腦掌管記憶的區域

短期記憶：海馬迴 (Hippocampi) / 海馬體 (Hippocampus)
- 阿茲海默症 (Alzheimer’s Disease)：海馬體萎縮，屬於「退化性 (Degenerative Dementias) 失智症」的一種
- 灰質（Gray Matter）
長期記憶：皮質層 (Cortex)

潛/下意識 (Subconsciousness) ↔ 主/表/顯意識 (Consciousness)

“Psychologists tell us that by the time we’re in our mid-30s, our identity or personality will be completely formed. This means that for those of us over 35, we have memorized a select set of behaviors, attitudes, beliefs, emotional reactions, habits, skills, associative memories, conditioned responses, and perceptions that are now subconsciously programmed within us. Those programs are running us, because the body has become the mind. This means that we will think the same thoughts, feel the same feelings, react in identical ways, behave in the same manner, believe the same dogmas, and perceive reality the same ways. About 95 percent of who we are by midlife1 is a series of subconscious programs that have become automatic—driving a car, brushing our teeth, overeating when we’re stressed, worrying about our future, judging our friends, complaining about our lives, blaming our parents, not believing in ourselves, and insisting on being chronically unhappy, just to name a few.” — Joe Dispenza, Breaking the Habit of Being Yourself: How to Lose Your Mind and Create a New One

The subconscious mind is always active, continuously operating whether you’re awake or asleep—like background processing.
You can’t access your subconscious mind while you’re conscious.
Your subconscious mind is like a vast cloud-based memory bank, effortlessly multitasking in the background, while your conscious mind holds no long-term memory and can focus on only one thought at a time.
The Iceberg of Conscious Mind ¹
- Our consciousness (i.e., voice in your head) is just the iceberg tip of our cognition. Only about 10% of our brain activity is conscious, while 90% operates unconsciously.
- Much like an iceberg, your mind has two parts: the visible portion above the surface, and the hidden depths beneath it.
- What That Means
  - Conscious Mind (≈10%)
    - This is the part you’re actively aware of—your thoughts, decisions, focus, willpower, etc. It includes logical reasoning, short-term memory, and deliberate action.
  - Unconscious or Subconscious Mind (≈90%)
    - This massive part handles things automatically: habits, emotions, instincts, beliefs, body functions (like breathing or heartbeat), and even deeply stored memories or reactions.
- Examples
  - When you drive a car, your conscious mind might focus on traffic, but your subconscious handles shifting gears or reacting to familiar routes.
  - When you meet someone, your conscious mind processes what they’re saying, but your subconscious is picking up on body language, tone, and micro-expressions.It does most of the work of our daily activities without us even realizing it.
- Ninety-five percent of our brain activity is unconscious, meaning that most of our decisions, actions, emotions, and behaviors are driven by processes outside of our conscious awareness. Ninety-five percent of who you are is a subconscious or even an unconscious state of being. And that means your conscious mind’s five percent is working against the ninety-five percent of what you’ve memorized subconsciously.
- ⭐️ The unconscious really influences our decision-making or habits
  - The subconscious mind tends to take everything literally, without distinguishing between positive and negative input. It doesn’t analyze or reason on its own—it simply follows the directions it receives from your conscious thoughts. So, if you constantly tell yourself that you’ll never succeed at something, chances are, that belief will shape your reality. As Henry Ford famously said, “Whether you think you can, or you think you can’t—you’re right.”
  - Your subconscious is designed to store and retrieve data—nothing more, nothing less. It doesn’t judge or analyze; it simply records and replays. It also ensures you react to that stored data—your “programming”—exactly as it was originally logged. So, if you formed a belief early on, like “I’m not good enough,” that program will continue running quietly in the background, influencing every decision you make. It shapes your behavior, locks you into familiar patterns, and reinforces a self-concept that feels “safe,” even if it’s limiting—until you consciously choose to upgrade that programming.
- Extended Mind Thesis by Andy Clark and David Chalmers
If the unconscious mind runs the show most of the time, the key is to become more conscious of the unconscious.
- Mindfulness & meditation help you observe habits and emotional patterns as they arise.
- Journaling uncovers beliefs, fears, and patterns you might not be aware of.
- Therapy, especially types like CBT or psychoanalysis, help you identify unconscious thought patterns that may be influencing your behavior.
- Visualization & affirmations are ways to feed positive scripts into the subconscious over time.

Reticular Activating System

Brain Waves (腦波)

感覺動作節律 (Sensorimotor Rhythm, SMR)

腦中的神經傳導物質 (Neurochemicals)

快樂賀爾蒙
- 多巴胺 (Dopamine) — The Reward Chemical
- 血清素 (Serotonin) — The Mood Stabilizer
- 催產素 (Oxytocin) — The Love Hormone
- 腦內啡 (Endorphin) — The Pain Reliever
壓力賀爾蒙
- 皮脂醇 (Cortisol) — Alertness
- 正腎上腺素 (Norepinephrine)
- 腎上腺素 (Adrenaline/Epinephrine)
褪黑激素 (Melatonin) — The Hormone of Darkness

Working Memory

Fluid Intelligence versus Crystallized Intelligence

aMCC（Anterior Mid-Cingulate Cortex，前扣帶皮層中部）

它和人類的意志力、求生本能有很大的關聯。

科學家發現，aMCC 的大小會隨著個人狀態改變。例如，肥胖者的 aMCC 較小，但節食後會變大；運動員的 aMCC 通常較大，而那些經常挑戰自我、克服困難的人，aMCC 甚至可以「持續變大」。

那麼，如何讓 aMCC 變大？從事讓你感到厭惡、但具挑戰性的事情。當你投入精力去做那些困難、讓你抗拒的事時，aMCC 就會增長。反之，當你過於安於現狀時，aMCC 會逐漸縮小。

See also: Satir Transformational Systemic Therapy (STST) ↩

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Never gossip about others

Wed, 10 Jun 2026 00:00:00 GMT

“Great minds discuss ideas; average minds discuss events; small minds discuss people.” — Eleanor Roosevelt

“When you judge another, you do not define them, you define yourself.” — Dr. Wayne Dyer

Don’t gossip. Don’t badmouth. Just don’t do it.

The way you talk about others is the way you talk to yourself.

When you talk bad about others, people wonder if you talk bad about them too.

Practice “Positive Gossip”

Make a habit of praising people when they’re not around. This is one of the fastest ways to foster a positive work/social environment.

Judge others by intentions, judge ourselves by actions

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News Sobriety

Wed, 10 Jun 2026 00:00:00 GMT

“If you don’t read the newspaper, you’re uninformed. If you read the newspaper, you’re misinformed.” — Mark Twain

“People everywhere confuse what they read in newspapers with news.” — A. J. Liebling

Stop Reading News

24 hours each day isn’t enough to consume 0.0001% of the world’s events.

The Paradox of News: The more news you consume, the less informed you are about the world.

Want to know more about the world? Turn off the news and go spend time in it.

Nassim Taleb’s “Noise Bottleneck”

(Taleb and Taleb 2016)

Data is now plentiful thanks to connectivity; and the share of spuriousness in the data increases as one gets more immersed into it. A not well discussed property of data: it is toxic in large quantities —even in moderate quantities.

The more frequently you look at data, the more noise you are disproportionally likely to get (rather than the valuable part called the signal); hence the higher the noise to signal ratio.

More data leads to a higher ratio of noise-to-signal
By consuming more, you end up knowing less about what’s actually going on.

Gell-Mann Razor

Assume every media article contains a certain percent of false information.
Sandbox the article from your worldview until you’ve:
- Seen primary sources
- Spoken to 3 domain experts

(Robertson et al. 2023)

For a headline of average length, each additional negative word increased the click-through rate by 2.3%.

The Negativity Doom Loop

Robertson, Claire E., Nicolas Pröllochs, Kaoru Schwarzenegger, Philip Pärnamets, Jay J. Van Bavel, and Stefan Feuerriegel. 2023. “Negativity Drives Online News Consumption.” Nature Human Behaviour 7 (5): 812–22. https://doi.org/10.1038/s41562-023-01538-4. ↩

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Nighttime Lighting

Wed, 10 Jun 2026 00:00:00 GMT

Turn off overhead lights; use lamps or softer lighting and dim the computer screen.

If you need to get up in the middle of the night (to use the bathroom or check on children, etc.), try using no light or very dim light. Or you could try to use amber or red light (longer wavelengths), as this type of light more minimally impacts melatonin levels.

Bright light exposure of any wave length between the hours of 10 P.M. to 4 A.M. (i.e., within 6 hrs before the temperature minimum) will shift the circadian clock and cause a serious disruption in the dopamine system, such that in subsequent days, you have a disruption of mood.

We get punished for light viewing at the wrong times of the circadian cycle
We get rewarded for light viewing at the correct times of the circadian cycle

In the evening, dim the lights in your home to signal the body that it’s time to wind down. Use low-positioned lights (rather than overhead) and yellow or, even better, deep orange/red lightbulbs, if available; they are less stimulating than typical lights.

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Nonchalant

Wed, 10 Jun 2026 00:00:00 GMT

Nonchalance is often misunderstood as apathy or lack of care, but in its mature form, it is a sign of deep self-assurance and trust in the flow of life. A nonchalant person is not disengaged; rather, they are so grounded that external events do not easily shake their inner peace.

For example, athletes and performers often speak of being “in the zone,” a state where they are intensely focused yet outwardly relaxed.

In relationships, nonchalance can foster healthier dynamics. When we are not desperate for approval or control, we create space for authentic connection.

Cultivating nonchalance involves practices such as mindfulness, meditation, and self-reflection. By observing our thoughts and emotions without attachment, we learn to respond rather than react. Over time, this builds resilience and a quiet confidence that radiates outward.

Behaving in a calm manner, often in a way that suggests you are not interested or do not care.

Nonchalantly Aware

Being fully present without appearing overly concerned
看起來毫不在意，卻是完全地注意。

In spirituality, the concept of being nonchalant…

often refers to a state of inner calm and detachment. It is not about being careless or indifferent in a negative sense, but rather cultivating an attitude of equanimity, where one is not overly disturbed by external circumstances or emotional fluctuations.
is about embracing the art of letting go—of attachments, fears, and control. It’s an expression of inner mastery and spiritual maturity.

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Non-Exercise Activity Thermogenesis

Wed, 10 Jun 2026 00:00:00 GMT

What is NEAT?

Non-Exercise Activity Thermogenesis (NEAT) refers to all the energy expended for everything we do that is not sleeping, eating, or sports-like exercise.

It includes all the small movements and activities that happen throughout the day, done for transportation, errands, or leisure rather than as a planned workout.

Examples

Use stairs, walk or bike for short trips
Park farther away or get off public transit a stop early
Gardening, cleaning, or doing household chores
Carrying groceries
Fidgeting (hand or leg shaking)
Slow jogging (超慢跑)

Small changes—like standing up more often, walking during phone calls, or taking frequent, brief movement breaks—can add up over time.

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Not caring lets us perform better

Wed, 10 Jun 2026 00:00:00 GMT

“If you aim at nothing, you will hit it every time.” — Zig Ziglar

Two “Selves” within Each of Us

(Gallwey 2015)

Self 1: the explicit, thinking part that tries to catch the ball.
Self 2: the implicit, non-thinking part that actually catches the ball.

The more Self 1 cares about achieving a goal, the more it interferes with the natural functioning of Self 2. This is why, counterintuitively, the less you care about something, the more easily, effortlessly and effectively it can be achieved.

The difference between “not caring” and “not intending”

Caring is as described above, and comes with a sense of the outcome being important, that it (or we) would bad if the outcome weren’t achieved. There is a physical tension associated with it.
Intending is the activation energy required to take a specific action. I can intend to catch the ball (or not) as it flies towards me, while not caring whether or not I actually catch it.

In this frame, the ideal combination to minimize or remove self-interference is to have a strong and unambiguous intention while caring as little as possible. The worst combination for our performance is to have a weak and ambiguous intention while caring strongly about achieving a particular outcome.

佛系（Zen）🧘🏽 ¹

The Seeking Paradox

To find what you are seeking, stop seeking.

“Be sincere, not serious” by Alan Watts

“I am always sincere, but never serious.” — Alan Watts

Group 1

Suppose you are a student. Your parents want you to have good grade in exams. You also want to be a class topper. Hence, you do your studies with high devotion. Sometimes you become bored and start to play video games. After an hour, you feel that you have a lot of homework to be done. So, again you pick up your books. Whenever you start spending some hours other than studying, you feel you are wasting your time. You also feel you have to utilize every second you have to achieve your goal. You are serious.
Your best friend has the same goal as you have. He also wants to top the class. But he cannot devote every second in studies like you. Whenever he likes to play video games, he plays for hours. But after that, when his heart tells him to study, he does it with full concentration. Everything he does is in a heartfelt manner. He is very genuine with his inner feelings. He is sincere.

Group 2

If you were approaching a difficult project at work sincerely rather than seriously, you might focus on the process of completing each task, rather than becoming fixated on the end result. You might also seek out the input and collaboration of others, rather than trying to tackle the project on your own. By doing these things, you may find that it’s easier to approach it in the spirit of play, and that you’re better able to stay focused and motivated throughout.
If you were approaching a job interview sincerely rather than seriously, then instead of becoming overly nervous and stressed about the outcome, you might focus on being present and engaged. You might also try to connect with the interviewer on a more personal level, rather than simply trying to impress them with your credentials. By doing so, you might be more likely to approach the interview with lightness and ease, and to come away from the interview feeling more confident and satisfied with your performance.
If you were approaching writing a book sincerely rather than seriously, you might decide to throw a detailed homage to World of Warcraft into the very first chapter - illustrating to your future readers that even when creating something as significant as your first book, you can treat the process with levity. By doing so, you’d hopefully help the text create a sense of fun, even while holding forth on the science of productivity.

Kobe played to learn.

To figure things out.

To stay centered.

When you find that middle ground — dead center — you’re no longer pulled by outcomes, expectations, or pressure.

You stay present.

You stay connected.

You compete freely.

That’s real confidence.

Not chasing wins.

Not avoiding losses.

But being fully locked into what’s in front of you.

Journey over destination

The absence of desire is true happiness

Zen is a state of calm attentiveness in which one’s actions are guided by intuition rather than by conscious effort. ↩

Gallwey, W. Timothy. 2015. The Inner Game of Tennis: The Ultimate Guide to the Mental Side of Peak Performance. ↩

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Note Taking

Wed, 10 Jun 2026 00:00:00 GMT

“Every intellectual endeavor starts with a note.” — Sönke Ahrens

= (Personal) Knowledge Management

“One cannot think without writing.” — Niklas Luhmann

Writing is the only thing that matters.

Incremental Writing

“For me, writing means making a rough draft and refining it over a considerable period of time. My image of myself as a writer includes the expectation of an ‘unacceptable’ first draft that will develop with successive editing into presentable form.” — Seymour Papert

Progressive Summarization by Tiago Forte

不要記錄跟整理 Google 搜尋就能找到的資訊，這樣做最大的好處是，可以保證得到 up-to-date 的最新知識。

Don’t just take notes (note-taker), but also make notes (note-maker).

Note-making is an active, engaged process for:

idea creation and connection. ¹
the strengthening of note retrieval.
the clever use of spaced repetition.

Note-taking is building a relationship with your future self; journaling is building a relationship with your past self.

日記記錄昨日，筆記召喚明日。
寫日記，是回顧；寫筆記，是展望。
寫日記是與過去對話，寫筆記是與未來約會。
日記讓過去的我得以重逢，筆記讓未來的我得以預見。

Linking Your Thinking

Evergreen Notes

Connect things you don’t know to things you do know. ↩

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Nudge Theory

Wed, 10 Jun 2026 00:00:00 GMT

= 輕推理論 = 助推理論

Nudge theory is a behavioral economics concept proposing that small, indirect suggestions and environmental tweaks (“nudges”) can influence human decision-making.

Popularized by Richard Thaler and Cass Sunstein in their 2008 book Nudge, the theory is based on the premise that human beings are not always perfectly rational. Instead, our choices are heavily shaped by cognitive biases, inertia, and how options are presented (the “choice architecture”).

To be considered a true “nudge,” an intervention must meet several criteria:

Preserve Freedom: People remain completely free to choose otherwise. There are no mandates, bans, or heavy financial penalties.
Easy to Avoid: The desired action should not be difficult, but individuals can opt out without hassle.
Benefit the Chooser: The nudge is designed to steer individuals toward choices that improve their health, wealth, or happiness.

Examples

Supermarkets and Cafeterias: Placing healthy items (like fruit) at eye level, while putting less healthy options out of the way, increases the likelihood that people will choose the healthier option.
Setting Defaults: Opt-out organ donation systems (where you are automatically a donor unless you actively choose not to be) in Singapore significantly increase donor rates compared to opt-in systems.
Visual Cues: Etching the image of a fly into the center of a men’s urinal gives people a subconscious target, drastically reducing spillage and cleaning costs.
Digital Design: Automatically enrolling employees into retirement savings plans (while allowing them to opt out if they wish) increases savings rates.

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Nutrition Guidelines for Elite Athletes

Wed, 10 Jun 2026 00:00:00 GMT

1. Match Nutrition to Training Type & Timing

Eat the right food at the right times; timing is key.
For endurance athletes, meal timing—especially carbohydrates—is extremely important.
For short-duration athletes, timing is less critical: eat when hungry, but not so close to bed that it disrupts sleep.

2. Carbohydrate Strategy

Stack carbohydrates before, during, and after training sessions.
只有在需要長時間 or 長距離 or 高強度訓練前，才吃 High-Carb Diet → 其餘時間：High-Protein Diet
⭐️ Optimal carb loading (for Glycogen Store) is gradual: consume about 8–12 grams of carbohydrates per kilogram of body weight per day, increasing intake over 3–4 days before an event, not in a single meal.
You can only store a limited amount of carbohydrates; if you’ve eaten well throughout the day, you don’t need huge amounts at once.

3. Training & Meal Timing

Eat before training (within 3 hours).
Eat little, early, and often during training.
Eat straight after training (anabolic window) to maximize recovery, replenish glycogen, support adaptation, and avoid overeating later.

4. Training State & Fuel Utilization

Do high-intensity training (HIIT) in a fed state (midday).
Do low-intensity training in a fasted state (early morning).
Off-season: train in a fasted state; on-season: train in a fed state.
Train your body to use fat as the main fuel source to increase endurance performance.

5. Hydration & Caloric Intake

Drink your calories while training.
Don’t drink your calories when not training.

6. Macronutrients vs Micronutrients

Macronutrients drive performance.
Micronutrients ensure efficiency.

The Athlete’s Plates by United States Olympic & Paralympic Committee (USOPC)

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Oat

Wed, 10 Jun 2026 00:00:00 GMT

Oats are a powerhouse of nutrition, full of soluble fiber (可溶性纖維) ¹, quality protein (11–17%), and essential minerals.

種類

顆粒越完整，需沖煮的時間越長，營養價值也越高。

鋼鐵切燕麥粒（Steel-cut oats）：最接近原始形態，保留最多營養，口感較有嚼勁，烹煮時間最長。
傳統燕麥片（Rolled/Old-fashioned oats）：將燕麥粒蒸熟後壓扁，營養保留較多，烹煮時間適中。
快熟燕麥片（Quick cooking oats）：比傳統燕麥片更薄，易於快速烹煮，適合忙碌時食用。
即食燕麥片（Instant oats）：經過更多加工，營養大量流失，但最方便。


_{德語中，kernig 表示「硬的、有嚼勁的」，zart 則是「柔軟的」。}

早餐粥：鋼鐵切燕麥適合慢煮成粥，搭配堅果、水果，營養豐富。
即食沖泡：即食燕麥片可直接用熱水沖泡，適合快速補充能量。
烘焙材料：傳統燕麥片常用於製作燕麥餅乾、能量棒等健康零食。

Daily Oat Meal Bowl

specifically beta-glucan （β- 葡聚醣）, which forms a thick, gel-like solution in the gut, helping to reduce LDL (“bad”) cholesterol, lower blood sugar, and provide a lasting sense of fullness. ↩

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Optic Flow

Wed, 10 Jun 2026 00:00:00 GMT

Optic flow is how things seem to move in our view when we or our surroundings are in motion. As we move, the images on our eyes change, helping us sense speed, direction, and space.

Optic flow is fundamental for navigation, balance, and motion perception. It allows us to:

Judge our own movement and orientation
Detect obstacles and avoid collisions
Maintain balance and posture
Estimate time-to-contact with objects

Examples

When walking or driving, stationary objects appear to move outward from a central point (the direction of travel).
Birds and insects use optic flow to control flight and land safely.
Virtual reality and robotics use optic flow algorithms for navigation and environment mapping.

Motion parallax
Visual perception
Spatial orientation

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Optimism

Wed, 10 Jun 2026 00:00:00 GMT

“Turn your face to the sun, as flowers know how to do.” — Ming-Dao Deng ¹

“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.” — Winston Churchill ²

“I am an optimist. It does not seem too much use being anything else.” — Winston Churchill

“It is better to light a single candle than to curse the darkness.” — Eleanor Roosevelt

“We should be optimistic not because we believe that our problems are smaller than we thought. We should be optimistic because we believe that our capacity to solve problems is greater than we thought.” — from TED Talk “The Future Will Be Shaped by Optimists” by Kevin Kelly

“Embrace pronoia which is the opposite of paranoia. Choose to believe that the entire universe is conspiring behind your back to make you a success.” — Kevin Kelly, Excellent Advice for Living: Wisdom I Wish I’d Known Earlier

“Cynacism is easy. Mimicry is easy. Optimistic contrarians are the rarest breed.” — Naval Ravikant

“We must remember that this is not a bad world but a good world in the process of becoming.” — Wallace D. Wattles, The Science of Being Great

“We don’t make mistakes, we have happy accidents.” — Bob Ross

Optimism early, pessimism in the middle, optimism late.

Optimist vs Pessimist 的形式作風 & 決策風格

O：因為對於未來是很堅定/確信的，所以會制定很多有遠見的長期計劃，例如做原子彈、登陸月球、開闢洲際公路等等。
P：認為大部分事物都是靠機率 & 運氣，要盡可能地小步迭代，所有東西都要做全面性的實驗。

半杯水的啟示

You can always choose to look at the bright side of something. Choosing to see the good in things is a superpower.

樂觀者：還有半杯水 (half-full)
悲觀者：只剩半杯水 (half-empty)

A positive mind finds a way it can be done; A negative mind looks for all the ways it can’t be done.

You Could Just Choose Optimism — Quarter Mile

In life, you can choose to be G(rouchy) or you can choose to be J(olly).

If you call out the biggest complainers you know about their behavior, starting with yourself, we bet the most common retort will be some version of standards. I pride myself on having good taste in food, so of course I have to complain about how nasty this Big Mac is instead of eating it and moving on with my life.

Choosing optimism and joy doesn’t mean you can’t have standards. All it means is that you don’t have to vocalize those standards all of the time.

Being optimistic and feeling the full range of human emotions are not mutually exclusive.

Optimism Bias

Train yourself not to worry

“Turn your face to the sun and the shadows fall behind you.” — Mãori Proverb ↩
樂觀的人看見問題背後的機會，悲觀的人看見機會背後的問題。 ↩

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Optimizing your workspace

Wed, 10 Jun 2026 00:00:00 GMT

Keep the room in warm temperature.
Ensure good ventilation for fresh air circulation.
Natural light is crucial for maintaining energy levels and improving mood. Position your desk near windows to take advantage of the sunlight throughout the day.
Incorporate Greenery: Adding plants to your workspace can improve air quality and create a calming atmosphere. Choose low-maintenance plants such as succulents or pothos that thrive indoors with minimal care.
Standing & sitting up straight while looking at a screen (or book) that is elevated to slightly above eye level will generate maximal levels of alertness.
The Cathedral Effect (Meyers-Levy and Zhu 2007)
- High versus low ceiling can prime the concepts of freedom versus confinement, respectively.
- Working in high ceiling spaces elicits abstract thoughts and creative ideation, whereas working in low ceiling spaces promotes concrete and detail-oriented work.
- When you spend time in large, open, and bright spaces, your mind becomes inspired and you starts to think bold. Big spaces catalyze big thinking.
Designate Zones for Different Tasks: Create distinct zones for various activities such as computer work, reading, or brainstorming sessions. This can help in transitioning mentally from one type of task to another more efficiently.

Meyers-Levy, Joan, and Rui Zhu. 2007. “The Influence of Ceiling Height: The Effect of Priming on the Type of Processing That People Use.” Journal of Consumer Research 34 (2): 174–86. https://doi.org/10.1086/519146. ↩

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Pain Is Inevitable. Suffering Is Optional.

Wed, 10 Jun 2026 00:00:00 GMT

“The trick is not minding that it hurts.” — Lawrence of Arabia (1962 film)

“The struggles you endure today will be the ‘good old days’ you’ll laugh about tomorrow.” — Aaron Lauritsen

“Don’t let your imagination be crushed by life as a whole. Don’t try to picture everything bad that could possibly happen. Stick with the situation at hand, and ask, “Why is this so unbearable? Why can’t I endure it?”

“Pain is neither unbearable nor unending, as long as you keep in mind its limits and don’t magnify them in your imagination.”

“Pain is inevitable. Suffering is optional.” — Haruki Murakami, What I Talk About When I Talk About Running

痛是難免的，苦是甘願的。

Say you’re running and you think, ‘Man, this hurts, I can’t take it anymore. The ‘hurt’ part is an unavoidable reality, but whether or not you can stand anymore is up to the runner himself.

Suffering = Pain × Resistance; To suffer more = To suffer before it is necessary

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Persuation & Negotiation

Wed, 10 Jun 2026 00:00:00 GMT

Principled Negotiation = Interest-Based Negotiation = Win-Win Negotiation

Calibrated Questions

“Speak to their heart first, not their mind. If you can develop an emotional connection with someone and understand their feelings, you are already a step ahead of the person who is going to bombard them with logic. There is a time for the logic, but first, get into the heart so the brain is ready to hear your arguments.” — Arnold Schwarzenegger

An opinion should be the result of thought, not a substitute for it.

Opinions are earned—not owed. Everyone has to agree with you LATER. ¹

The Art of Negotiation: Letting the Other Side Go First

Naval Ravikant

Listen
Absorb
Ask good questions

四兩撥千斤

這是一種策略性的溝通技巧，在遇到棘手的、讓人不舒服或難以直接回答的問題時，用一個相關 ² 的問題來回應原問題。
不是迴避、也不是直接拒絕，而是用巧妙的反問或重點轉向，掌握談話節奏。
相較於誠實回答（實話實說）或閃避問題，「四兩撥千斤」的優點包括：
- 避免衝突與尷尬：不會讓對方感覺你在推拖或隱瞞，而是在積極思考：表現出你想要更全面理解情況後，再給出更合適的答案，而不是輕率回應。
- 拿回談話主導權：把談話焦點從自己身上挪開，不再只是被問的一方，而是逐步引導對話方向。
- 爭取思考時間或資訊：透過反問，你可以進一步了解對方的視角或意圖。

範例

在面試時，面試官問「上一份工作薪水是多少？」

可以回應：「為了更好理解這份工作的薪酬架構，您是否能簡單透露這個職位的薪資範圍？」

在價格談判時，對方問：「你們這邊最高能出到多少？」

如果直接回答，很可能等於先亮出底牌。可以改用反問轉向：「您心中有數字了嗎？」

最高明的說服，不是讓別人接受你的觀點，而是讓他以為「這主意是我自己想到的」。

“Everyone nodded, nobody agreed.” — Ian McEwan ↩
反問的問題要與原問題緊密相關！ ↩

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Plant-based Diet

Wed, 10 Jun 2026 00:00:00 GMT

Carnivore vs Vegetarian

Types of Vegetarians

全/純素
五辛素
蛋奶素
鍋邊/方便素
海鮮素

羽衣甘藍 (Kale = Leaf Cabb１age)

↔ 寬葉羽衣甘藍 (Collard Greens)
有「青菜女王」之稱，和花椰菜一樣也是十字花科家族的一員，被視爲排毒抗癌聖品。

Eat the rainbow - 30 types of plants per week

紫色地瓜
山苦瓜

Plant-based diets may increase the risk of stroke, but this can be mitigated by restricting salt intake and ensuring adequate B12.

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Premortem

Wed, 10 Jun 2026 00:00:00 GMT

= 事前驗屍 ↔ Postmortem

預設失敗求成功

Premortem is a project management strategy where a team imagines a project has already failed and then works backward to identify the potential causes of that failure.

A premortem helps teams anticipate problems before they occur, allowing them to proactively address risks and improve the chances of project success.

How to Conduct a Premortem

Assemble the team: Gather all key stakeholders and project members.
Set the scenario: Imagine the project has failed spectacularly. Be specific about the type of failure.
Individual reflection: Each participant writes down all possible reasons for the failure.
Group sharing: Share and discuss the reasons as a group, clustering similar causes.
Action planning: Identify the most likely or impactful risks and develop mitigation strategies.
Document and follow up: Record findings and revisit them during the project lifecycle.

Example Questions

What could have caused this project to fail?
What assumptions did we make that turned out to be wrong?
Where did communication break down?
What external factors contributed to the failure?
What warning signs did we miss?

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Prioritization

Wed, 10 Jun 2026 00:00:00 GMT

“The whole point of getting things done is knowing what to leave undone.” — Oswald Chambers

“Just because it’s what’s done, doesn’t mean it’s what should be done.” — Cinderella

“You can do anything, but not everything.” — David Allen

“The main thing is to keep the main thing the main thing.” — Stephen Covey

“Clarity about what matters provides clarity about what does not.” — (Newport 2016)

“The Principle of Priority states (a) you must know the difference between what is urgent and what is important, and (b) you must do what’s important first.” — Steven Pressfield, The War of Art

= 排序 = 排定優先順序

先做完該做的事，再做你想做的事。

Inequality, Everywhere

最重要的是戰勝次要

Don’t sweat the small stuff. Don’t major in minor things. Learn to differentiate the majors and the minors.

If you have more than 3 priorities, you don’t have any. You must choose what to focus on. Not choosing is the worst thing you can do because now you’re compromising everything. If everything is a priority, nothing is a priority.

There are also many situations in which it makes tactical sense to defer, delay, delegate, or procrastinate on any given task, and go work on something else instead in the meantime; not everything is equally important, and also a given task may in fact become much easier (and be completed in a much better way) if one waits for one’s own skills to get stronger, or for other events to happen that reduce the importance or need for the task in the first place.

How To Decide What’s Worth Doing? (by Tim Ferriss)

The thing must have the following asymmetric properties:
- Upside: Uncapped/Unlimited exponential outcomes
- Downside: Possibility to build a skill that you carry/reapply elsewhere
Example
- Writing Twitter tweets/threads
- Asking someone on a date

The best type of risks to take are ones where (1) the worst outcome is manageable and (2) the best outcome is life-changing.

Look for opportunities where it won’t kill you if it goes poorly, but you’d be blown away if it goes well.

Frameworks To Prioritize Daily Tasks

The 3-3-3 Method by Oliver Burkeman
- Spend 3 hours on your most important thing
- Complete 3 shorter tasks you’ve been avoiding
- Work on 3 maintenance activities to keep life in order
The 1-3-5 Rule
- 1 major task that has significant impact or is a top priority
- 3 medium tasks that are important but not as critical as the major task
- 5 small tasks that are relatively easy to complete and often quicker
The 1-2-3 Rule
- 1 Most Important Task
- 2 Important & Urgent Tasks
- 3 Maintenance Tasks

The Eisenhower Matrix

The 5-25 Rule

The Pareto Principle

99% of effort is wasted

Newport, Cal. 2016. Deep Work: Rules for Focused Success in a Distracted World. First Edition. New York Boston: Grand Central Publishing. ↩

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Probabilistic Thinking

Wed, 10 Jun 2026 00:00:00 GMT

↔ Deterministic Thinking (絕對型思維)

is having a willingness to always ask questions like “What else might happen?”, “What could happen next?”, “What if we’re wrong?” and to look at the full range of possibilities that might come to pass rather than to assume that things will go as planned.

Disconfirming Evidence — evidence that proves your existing ideas wrong — is exponentially more valuable than Confirming Evidence

Think In Probabilities, Not Certainties

Instead of saying “X will happen,” say, “There’s a 70% chance X will happen.”
Don’t get attached to one “hand”—fold when odds don’t justify playing.

Duality & Polarity

The Monty Hall Problem

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Problem Solving

Wed, 10 Jun 2026 00:00:00 GMT

“The important thing about a problem is not its solution, but the strength we gain in finding the solution.” — Seneca

“Problems cannot be solved with the same level of thinking that created them.” — Albert Einstein

The Monkeys & Pedestals mental model by Annie Duke

The PO Creativity Method by Edward de Bono

Always start with end in mind

Not just find solutions, find scalable solutions.

Functional Fixedness: Duncker’s Candle Problem

The MECE Principle

Kidlin’s Law

“If you can write down a problem clearly, you’ve already solved half of it.”

Writing is a powerful tool for problem-solving, because writing is thinking. You cannot write clearly if you aren’t thinking clearly.

It’s less about what you create on the page and more about what the page creates in you.

The clarity you seek is found on the blank page you avoid.

From LEUCHTTURM1917 Notebook

Writing by hand is thinking on paper. Thoughts grow into words, sentences and pictures. Memories become stories. Ideas are transformed into projects. Notes inspire insight. We write and understand, learn, see and think - with the hand.

Most problems are more complex than they seem, but most solutions should be simpler than they are.

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Procrastination

Wed, 10 Jun 2026 00:00:00 GMT

“To begin, begin.” — William Wordsworth

“Start small, start now.” — Seth Godin

“Patience only works if you do. Doing the work + patience = results. Planning to work + patience = procrastination” — James Clear

“The cave you fear to enter holds the treasure you seek.” — Joseph Campbell

“One day you will wake up and there won’t be any more time to do the things you’ve always wanted. Do it now.” — Paulo Coelho

“You cannot escape the responsibility of tomorrow by evading it today.” — Abraham Lincoln

(Pressfield 2003)

“The most pernicious aspect of procrastination is that it can become a habit. We don’t just put off our lives today; we put them off till our deathbed. Never forget: This very moment, we can change our lives. There never was a moment, and never will be, when we are without the power to alter our destiny. This second we can turn the tables on Resistance. This second, we can sit down and do our work.” — Steven Pressfield, The War of Art

One Day or Day One

Now or Never

Now or never. Now, not how. Soon is not as good as now. Don’t just imagine doing things someday. Do them now. You don’t find the time to do something; you make the time to do things.

Inspiration is perishable. Act IMMEDIATELY at the moment of inspiration. Follow inspiration when it strikes. ¹

About 99% of the time, the right time is right now.

“The magic you are looking for is in the work you are always avoiding.”

Often, what we resist the most, holds us the biggest rewards.
The thing you fear the most is often the thing you most need to do.
Or: The magic you are looking for is in the fun you haven’t discovered yet.

The Problem

當我們面對一個龐大、困難的專案的時候，很容易會感覺到心理壓力 (feel unprepared/concerned about the potential negative outcome)，不知道從何開始，內心就會產生抗拒和焦慮，遲遲不願意開始做事情。

明知道自己手上有一兩件應該要先做的重要大事，最後卻先選擇其他比較簡單的事來做。如果只是偶爾為之，的確能創造出一定程度的成果和價值，但如果想讓待辦清單發揮正確的功效，一定要先做最重要的工作。

The Solution

When you find yourself procrastinating, don’t resist. Instead lean into it. Procrastinate 100%. Try to do absolutely nothing for 5 minutes. Make it your job. You’ll fail. After 5 minutes, you’ll be ready and eager to work.
If you tend to procrastinate, remind yourself, “I’m doing this for my future self” or “so my future self won’t have to.”

“The more you see yourself like a stranger, the more likely you are to give your future self the same workload that you would give a stranger, and the more likely you are to put things off to tomorrow—for your future self to do.” — (Bailey 2016)
If you’re going to procrastinate, do something you enjoy.
積極拖延 (Active/Positive/Productive/Structured Procrastination)
- The gist is that you should never fight the tendency to procrastinate—instead, you should use it to your advantage in order to get other things done.
- While you’re procrastinating, just do lots of other stuff instead.
- Deliberately postponing tasks until tomorrow instead of trying to do everything today. (Forster 2008)
Nothing Alternatives (禁做他事法) by Raymond Chandler
1. You don’t have to do X
2. You can’t do anything else other than X during this one focus session
Skinner’s Law

“Nature has placed mankind under the governance of two sovereign masters, pain and pleasure.” — Jeremy Bentham
- Human behavior is driven by the pursuit of pleasure and the avoidance of pain.
- To get yourself to do something while procrastinating, you need to either:
  1. Make the pain of inaction Pain of action
  2. Make the pleasure of action Pleasure of inaction
- The person with a gun to their head or crack cocaine at the finish line doesn’t need motivation.
The “(10+2) × 5” Method
1. Set a timer for 10 minutes. For those 10 minutes, give your task your full, undivided attention. Seriously—it’s just 10 minutes. No “quick research,” no doom-scrolling, no distractions. Just pure focus.
2. When the timer ends, take a 2-minute break. Do whatever recharges you—grab a coffee, hydrate, stretch, or walk around (or any light movement to reset your brain.) Avoid hopping online; this break is for your body and mind, not your browser. Stick to the 2-minute limit—no more, no less.
3. Repeat this work-break cycle five times. That’s the “×5” part. Altogether, you’ll get in a solid hour: 50 minutes of focused work and 10 minutes of purposeful breaks.
Make it easy to start. Make it hard to skip.
The “Fall Behind”, “Catch Up”, “Go Ahead” Mentality
- 當拖延已發生時，可抱持的心態
- Falling behind is not quitting. It’s just a third of the story.
降低成功的門檻
- Telling yourself to lower the bar/stakes, embrace mediocrity, and “choose to” be satisfied
Observe the sensation, write it down, and ask yourself: “What am I trying to escape from?”
將其分割成一個個細小、可控、明確、具體的階段性任務 ²
1. Break complex, overwhelming tasks into small, manageable chunks. ³
  - E.g., breaking down a complex image into simple gray squares
2. Start on the first one.
  - E.g., one pixel at a time
遠離/移除讓你分心的事物，利用環境的信號來減少拖延
- You’re not lazy, you’re dopamine-depleted.

Solving the problem of procrastination is solving the _problem of getting started — getting started is the key factor for the other critical idea — momentum.

Motivation often increases after you begin. The lesson is not to wish you had more motivation, but to make starting as easy as possible.

You don’t find motivation to start; you need to start to find motivation. Motivation is a natural byproduct of movement. When in doubt, just start moving.

Laziness Does Not Exist

When people procrastinate, there’s usually a good reason.

It’s really helpful to respond to a person’s ineffective behavior with curiosity rather than judgment. ⁴

If a person’s behavior doesn’t make sense to you, it is because you are missing a part of their context.

For decades, psychological research has been able to explain procrastination as a functioning problem, not a consequence of laziness. When a person fails to begin a project that they care about, it’s typically due to either a) anxiety about their attempts not being “good enough” or b) confusion about what the first steps of the task are. Not laziness. In fact, procrastination is more likely when the task is meaningful and the individual cares about doing it well.

People do not choose to fail or disappoint. No one wants to feel incapable, apathetic, or ineffective. If you look at a person’s action (or inaction) and see only laziness, you are missing key details. There is always an explanation. There are always barriers. Just because you can’t see them, or don’t view them as legitimate, doesn’t mean they’re not there. Look harder.

If a person can’t get out of bed, something is making them exhausted. If a student isn’t writing papers, there’s some aspect of the assignment that they can’t do without help. If an employee misses deadlines constantly, something is making organization and deadline-meeting difficult. Even if a person is actively choosing to self-sabotage, there’s a reason for it — some fear they’re working through, some need not being met, a lack of self-esteem being expressed.

“Excitement is the more practical synonym for happiness, and it is precisely what you should strive to chase. It is the cure-all.” & “The question you should be asking isn’t, “What do I want?” or “What are my goals?” but “What would excite me?” & “The opposite of love is indifference, and the opposite of happiness is boredom.” — Timothy Ferriss, The 4-Hour Workweek ↩
When scared by the size of a task you’re going to do, always focus on making the entry barrier (i.e., the very first step) smaller. ↩
Define the Minimal Enjoyable Action (MEA). Harness the power of Small Wins. ↩
All human behaviors make sense with enough information. ↩

Bailey, Chris. 2016. The Productivity Project: Accomplishing More by Managing Your Time, Attention, and Energy. Westminster: Crown/Archetype. ↩

Forster, Mark. 2008. Do It Tomorrow and Other Secrets of Time Management. Hodder & Stoughton. ↩

Pressfield, Steven. 2003. The War of Art: Break through the Blocks and Win Your Inner Creative Battles. New York, NY: Grand Central Publ. ↩

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Productivity

Wed, 10 Jun 2026 00:00:00 GMT

“Productivity is most important for things you don’t want to be doing. Most people want to increase productivity so they can spend less time on the task. But before you worry about being more productive, think about being more selective. Rather than focusing on increasing productivity, it may be worth asking, ‘What would I be delighted to spend time on, even if it went slowly?’ Direct your energy toward figuring out how to start what you want to do rather than thinking about how to shorten what you don’t want to do.” — James Clear

“Productivity isn’t really about getting more things done, it’s mostly about learning to enjoy the journey — because when we’re having fun with things we’re doing, then productivity takes care of itself.” — Ali Abdaal

Productivity is about…

living each moment to its fullest
minimizing waste ¹
spending time with intent(ionality)
using our time in a way that’s intentional, effective and enjoyable
doing something, but not everything

Productivity is not only a measure of efficiency and also a state of mind/attitude (consciously choosing what really matters to focus on)

Productivity

= (High-Quality Output / Time Spent) ² × Fun Factor

= (Time Spent × Intensity of Focus / Time Spent) × Fun Factor

= Intensity of Focus × Fun Factor ³

Fill your day with hope and face it with joy. Do bold things with a pleasant and friendly demeanor. Enjoyment is time & energy efficiency. When you’re enjoying yourself, productivity takes care of itself. When work feels like play, the world becomes your playground. 😊

❗Toxic Productivity / Productivity Porn ⁴❗

Hot take: Most “productivity” tools are actually “procrastination” tools in disguise.

The only thing that actually works (for me) in productivity is easy systems with shorts ways.

Keep in mind: An effective system requires simple, repeatable subroutines that can be performed automatically and integrate seamlessly with one another. True transformation occurs only when these individual building blocks align within a cohesive, interconnected workflow, with bottlenecks identified and eliminated. This is why the typical “10 Tools to Improve Your Productivity” tips found all over the internet rarely offer lasting value. Instead, you need to build your own system that aligns with your unique needs. Experiment and find what works best for you.

Newton’s Three Laws of Productivity

Objects in motion tend to stay in motion. Find a way to get started in less than 2 minutes.
It’s not just about working hard (magnitude), it’s also about working on the right things (direction). You have a limited amount of force and where you apply it matters.
Your productivity is a balance of opposing forces. If you want to be more productive, you can either power through the barriers or remove the opposing forces. The second option seems to be less stressful.

正向情緒有助於快速進入高專注力的「心流」狀態。
負面情緒則如同「漏電」，消耗能量/精力並降低效率。

(Ferriss 2011)

There are two synergistic approaches for increasing productivity that are inversions of each other:

Limit tasks to the important to shorten work time (The Pareto Principle).
Shorten work time to limit tasks to the important (The Parkinson’s Law).

“The SPACE Productivity Framework” by GitHub

(Forsgren et al. 2021)

satisfaction and well-being
performance
activity
communication and collaboration
efficiency and flow

Planning and preparation help maximize your productivity

What you work on is far more important than how productively you work

Productivity can be redefined as minimizing waste in various aspects of life, such as time, energy, attention, ideas, and one’s potential. → Lean Thinking ↩
Increased productivity is creating more value in less time. It’s about getting the right things done, not the most things done. The goal isn’t to generate prolific output, but to generate prolific output per unit input. It’s about the leverage on your input. ↩
It’s not about the number of hours you put in. It’s about the quality of those hours. ↩
Productivity porn refers to the obsession with consuming content and strategies about productivity rather than actually being productive. It tricks you into feeling productive when in reality you didn’t actually do anything productive. By focusing on the appearance of being productive (e.g., perfect planners, aesthetic workspaces), individuals may neglect the actual work that drives results or moves the needle. Productivity porn creates an endless loop of preparation. This term highlights how people often spend time reading books, watching videos, or engaging with tools and systems about productivity instead of applying these methods in practice. The abundance of advice can overwhelm users, making it harder to choose and stick to a single approach, leading to frustration and decision fatigue. ↩

Ferriss, Timothy. 2011. The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich. Expanded and Updated ed. London: Vermilion. ↩

Forsgren, Nicole, Margaret-Anne Storey, Chandra Maddila, Thomas Zimmermann, Brian Houck, and Jenna Butler. 2021. “The SPACE of Developer Productivity.” Communications of the ACM 64 (6): 46–53. https://doi.org/10.1145/3453928. ↩

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Programming Best Practices

Wed, 10 Jun 2026 00:00:00 GMT

Code should be self-commenting

Comments are for why, not what.

Avoid obvious or redundant comments that simply restate what the code does:

int i = 2; // set i to 2   ← (❌ This adds no value)

Instead, use comments to explain the reasoning, intent, or context behind your code—why you are doing something (how it fits into the bigger picture):

int i = 2; // Start from index 2 to skip the first two elements, which have already been processed in the previous step.

Use descriptive and human-readable names for variables. Name methods as verbNoun like calculateSum or findElement.

Also, be precise with singular and plural names. For example, use getCustomer for a function that returns a single customer, and getCustomers for one that returns a list. Mismatched naming leads to confusion and bugs.

養成在 Code 裡面 Tag #TODO, #FIXME, #BUG, #NOTE, #OPTIMIZE 的習慣

Always consult official documentation first. Never use tutorials or videos as your main reference. Third-party content can be outdated, incomplete, or even incorrect.

Setup automatic linters and formatters for consistency.

Write clean, compact, clear, readable, modular, and extensible code that can be easily maintained and repurposed by developers other than its creators.

The ratio of time spent reading versus writing is well over 10 to 1. We are constantly reading old code as part of the effort to write new code. […] Therefore, making it easy to read makes it easier to write.

Be aware of the “Technical Debt.”
Good code is code that can be understood by a junior engineer. Great code can be understood by a first year CS freshman. The best code is no code at all.
Review your own code.
Pro Tip: Review your own code - Make a habit of opening a pull request (PR) for your own changes instead of taking the easy route and just pushing to master—even if you’re working solo. Imagine yourself from the perspective of someone else trying to read your code without all the context.

Don’t over-engineer

“Premature optimization is the root of all evil.” — Donald Knuth

The hallmark of premature optimization is adding complexity for the sake of efficiency, without having determined that the benefit is substantial enough to justify the cost (of both implementation and maintenance).
Get things work first. Test the smallest (reusable) unit/module first (like LEGO blocks).
Stick to the requirements of today, without trying to solve complex problems of tomorrow.
Solve only the problems that you have today!
“Shipping high quality software within a reasonable time frame is of utmost priority.”
“Lot of the times, engineers tend to solve problems that don’t exist today.”

Focus on High-level OO Design Patterns & SOLID Principles

Fundamentals > Frameworks

Single Responsibility Principle (SRP)
- A class should only have one reason to change.
- A module should be responsible to one, and only one, actor.
Separation of Concerns (SoC) → Dependency Management
- Modular Code
- You should break things up.
- Separate an application into self-contained units, with minimal overlapping between the functions of the individual units.
- Modularity/Granularity is achieved by encapsulating information inside a section of code that has a well-defined client/user interface. Encapsulation is a means of information hiding. Separation of concerns is a form of abstraction. As with most abstractions, separating concerns means adding additional code interfaces, generally creating more code to be executed. The extra code can result in higher computation costs in some cases, but in other cases also can lead to reuse of more optimized code.
- Don’t Repeat Yourself (D.R.Y.)
  - Consolidate repeatable code into reusable units
  - ⭐️ Don’t repeat yourself, but also don’t over-abstract.
    - Why? The goal of DRY is to avoid duplication, but it’s important not to take it to the extreme. Be ware of creating tightly coupled code that should have been loosely coupled. Each abstraction should have a clear, single responsibility and be easy to change independently.
    - Strive for a balance:
      - Extract common logic only when you see clear, repeated patterns that are unlikely to diverge.
      - Don’t force unrelated concepts into a single abstraction just to avoid repetition.
      - Prefer clarity (and loose coupling) over cleverness.
    - Single Source of Truth (SSOT) is a better variant of DRY: ensure that every piece of knowledge or logic exists in only one place in your codebase or system. This reduces the risk of inconsistencies and makes maintenance easier.
- Atomize everything (Principle of Atomicity)
- The Unix Philosophy
  - Do one thing and do it extremely well.
- Functions should only do one thing well. Keep functions small.
  - Make small focused modules for reusability and to make it possible to build larger more advanced things.
  - It’s not about LOC (Lines Of Code), but the complexity! ➞ Number of indentations is a good metric.

Test everything

Ensure your code is tested with, tons of “unit tests”, “integration tests”, and some “End to End tests”
Code should have unit tests before it is approved for merging or refactoring.
Write lots of automated tests at the granular level, and fewer of them at the higher level.
Testing shouldn’t be an aftermath, and should be part of your development process.
Tests you should write:
- Happy path(s); if everything goes right, does the function work right?
- Unhappy path(s); does the function properly handle errors or other invalid input?
- Edge cases; does it correctly handle 0 inputs? null? 1?
- Scale; does it handle 1,000 inputs correctly? 1,000,000? 1,000,000,000?
- Regressions; if the function went wrong, write a test to ensure that it doesn’t do it again.
The Golden Rules of test-driven development (TDD)
- Don’t build what you can’t test.
- Write a test before writing the code and focus on writing only the code necessary to pass the test.
- Test as you build: TDD constantly repeats the steps of adding test cases that fail (no code written yet), passing them with unit testing (code written), and refactoring (code improved)
  - Example in Google Test Framework
    "System.NotImplementedException: ‘The method or operation is not implemented." → `EXPECT_NO_FATAL_FAILURE(FAIL());`

A good developer always writes:

Simpler code
Well-documented code
Well-formatted code
Performant code
Secure code

#TODO

Mistakes engineers make in large established codebases

See also: Chesterton’s Fence

The cardinal mistake is inconsistency. Lack of consistency is the primary long-term killer of large codebases.
You must resist the urge to make your little corner of the codebase nicer than the rest of it. When you sit down to implement anything in a large codebase, you should always first go and look around for prior art, and follow that if at all possible. If you decide to start a new feature without following existing patterns , you better have a very good reason for it.
- The main reason is that, as a general rule, large established codebases produce 90% of the value. In any big tech company, the majority of the revenue-producing activity (i.e. the work that actually pays your salary) comes from a large established codebase.
- The other reason is that you cannot split up a large established codebase without first understanding it.
Be very, very reluctant to introduce new dependencies. In large codebases, code often lives forever. Dependencies introduce an ongoing cost in security vulnerabilities and package updates that will almost certainly outlive your tenure at the company. If you have to, make sure you pick dependencies that are widely-used and reliable, or that are easy to fork if needed.
If you ever get the chance to remove code, take it with both hands. This is some of the riskiest work in large codebases, so don’t half-ass it: first instrument the code to identify callers in production and drive them down to zero, so you can be absolutely certain it’s safe to remove. But it’s still worth doing.

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Psychology

Wed, 10 Jun 2026 00:00:00 GMT

Egocentric Bias
- We convince ourselves of the accuracy of our own personal perspective—that we view ourselves as unimpeachable—and therefore struggle to acknowledge any perspectives or data that may alter our understanding of the world.
- Everything you look for and all that you perceive has a way of proving whatever you believe.
Asch Conformity Experiments
- 指鹿為馬的「從眾心理」
The Illusory Truth Effect
- The tendency to believe false information to be correct after repeated exposure
The Centipede’s Dilemma
- How overthinking kills productivity
The Myopia Bias
The Self-Attribution Bias
The Survivorship Bias
- What is unseen often has just as much value as what is seen
- Fighting The Zebra Effect is hard (but worth it)
  - Standing out is dangerous. It’s always going to be safer and more comfortable to blend in. But it’s only by taking this risk that you can accomplish truly remarkable things.
  - Those from our class who were willing to look crazy for long periods of time had built unique and impactful things. They also seemed happier on average.
The Pyrrhic Victory
The Locksmith Paradox
- The locksmith is penalized for proficiency!
- Outcome over input time
  - Focus on the value the customer receives, not how long it took to create that value
  - Whenever you can, separate time from your service pricing and charge based on deliverables
- Challenge: Need trust foundation
- The Picasso Paradox
  
  Picasso was walking through the market one day when a woman approached him. She pulled out a piece of paper and said, “Mr. Picasso, I am a fan of your work. Please, could you do a little drawing for me?” Picasso smiled and quickly drew a small, but beautiful piece of art on the paper. He handed it back to her. “That will be one million dollars.” “But Mr. Picasso,” the woman protested, “It only took you thirty seconds to draw this little masterpiece.” “My good woman,” Picasso smiled, “It took me thirty years to draw that masterpiece in thirty seconds.”
The Diderot Effect
- When acquiring a new possession leads to a spiral of consumption that results in the acquisition of even more possessions. In other words, it means that buying something new can cause a chain reaction of buying more and more things because the new item makes one feel like one needs other things to go with it or to keep up with it.
斯坦福棉花糖實驗 Stanford Marshmallow Experiment on Delayed Gratification
「果醬實驗」(Jam Experiment)
- How choice overloads makes consumers buy less (due to Decision Fatigue)
Echo Chamber (同溫層效應 = 迴聲室效應 = 信息繭房)
信使效應 on 壞消息 → shoot the messenger
鴕鳥心態 (Ostrich Effect): 指一種人類因為不敢面對現實而逃避問題，以求得心理上安全感的懦弱行為
The Shiny Object/Toy Syndrome
Ambiguity Effect
- People tend to…
  - avoid options that we consider to be ambiguous (i.e., a lack of information)
  - select options for which the probability of a favorable outcome is known, over an option for which the probability of a favorable outcome is unknown.

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Public Speaking

Wed, 10 Jun 2026 00:00:00 GMT

“When speaking to an audience, pause frequently. Pause before you say something in a new way. Pause after you have said something you believe is important. And pause as a relief to let listeners absorb details.” — Kevin Kelly, Excellent Advice for Living: Wisdom I Wish I’d Known Earlier

“Suggestions For Giving Talks” by Robert Geroch

Think Fast. Talk Smart. | Matt Abrahams | TEDxMontaVistaHighSchool

Think Fast, Talk Smart: Communication Techniques | Matt Abrahams | Stanford Graduate School of Business,

Having anxiety under control
- : When anxiety symptoms kick in few minutes before public speaking (as in gurgling stomach, shaking limbs, etc.), just be mindful about them, acknowledge them and don’t resist them. “We simply greet our anxiety and say hallo to it.” It’s normal and natural, take a deep breath, and don’t let anxiety spiral out of control.
Reframing public speaking as a conversation with audience
- Presenting isn’t performing: There is no “right” or “wrong” way of presenting (although there are certainly “better” or “worse” ways).
- Start with questions: They are dialogic in nature. They could be rhetorical, polling, or simply asking for information.
- Using conversational language. Using an inclusive language and not distance the audience from ourselves and the speech, in addition to having a relaxed body language.
- Be in the present moment. Don’t think about the far future. This in turn will clear your mind and make you less nervous. There are some ways of becoming present in the moment such as doing pushups, walking, listening to music, tongue twisters (they can help in warming up the voice as an added benefit) or it could be anything that brings the attention and use some cognitive resources.
  - Walk out of the building before the talk
  - Count number by back
Ground rules for being comfortable in speaking in spontaneous situations
- Get out of your own way. Dare to be dull. Don’t worry about being perfect or doing stuff flawlessly. Improvise, don’t stockpile information, let your brain act spontaneously. Aiming to be perfect could be in your way due to over-evaluation, and over-analyzation which leads to freezing up.
- See things as opportunities and not as challenges or threats. Say “Yes, and…” instead of “No, but…”.
- “You need to understand the demands of the requirement you find yourself in, in order to respond appropriately.” You should be in service of audience. Don’t jump to conclusions without gathering enough information. So, slow down and listen to understand and be in touch with the receiver to fulfill your obligation as a communicator. “Don’t just do something, stand there.”
- Tell a story. Respond in a structured way. Having a structure is key to having a successful spontaneous and planned speaking. It increases processing fluency which is how effective we process information. We process and retain structured information 40% more reliably and accurately than non-structured ones. Structure helps us to memorize.
  1. The “Problem → Solution → Benefits” Structure. You firstly start talking about what is the problem, then talk about a way/ways to solve the problem, and finally, talk about the benefit of solving it. Never lose your audience. Set expectations and provide a structure to keep the listener on track, and this structure helps with that. Could be re-framed as “Opportunity → Solution [steps to achieve it] → Benefits”.
  2. The “What? So what? Now what?” Structure. Start firstly by talking about what the problem/idea is, why is it important, and then what the next steps are. This is a good formula for answering questions, and introducing people: Who they are? Why are they important? And what to do next with them?. In a spontaneous speaking situation, we have to think about two things simultaneously: what to say and how to say it. Practicing these structures is a key skill for effective spontaneous thinking. “Structure sets you free.”

Toastmasters International

Feeling nervous before giving a talk on stage?

Just sit with it, stay still, and realize that the feeling is valid. It’s an indicator that you really care about the thing you are about to do. That’s a privileged place to be.

Zone 2 Practice Session by Sahil Bloom

Before a public speaking appearance, practice your delivery while engaged in a light cardio activity—a slow jog, brisk walk, hike, stationary bike—that brings your heart rate into a Zone 2 range (60-70% of your max, or a level at which it feels elevated but you can still maintain a conversation).

When you get nervous during a talk, your heart rate starts to rise. The problem for most people (my younger self included!) is that we aren’t prepared to deliver our talk in an elevated heart rate condition.

In other words, our practice was not aligned with the conditions of the real game.

The Zone 2 Practice Session fixes that: You prepare while in the elevated heart rate state that will characterize the real game, so when the moment comes, you know what it feels like. You’re ready for it.

Next time you have a big talk or presentation to prepare for, give it a shot:

Do a few rounds of prep while out on a jog or brisk walk. It’s a weird trick, and it may feel uncomfortable at first, but it works.

Stage Fright

Pregnant Pause/Silence = A pause that…

gives the impression that it will be followed by something significant
feels like something important is happening

The goal of any pitches/presentations: understandable/easy-to-understand for others

If you’re public speaking for the 1st time:

No more than 1 big idea
1 visual aid per slide
1 main idea per slide
Use multiple stories per idea
Use 3rd grade vocab or lower
Be okay with silence
Record yourself 30x out loud
Rewatch each
Then do it for real
And you’ll crush

Winston’s Star

Symbol: Use a visual symbol to make your idea stick.
Slogan: Find and deliver a simple, catchy slogan for the central idea.
Surprise: The human brain loves novelty. Make sure to highlight the contrarian, counterintuitive, or surprising details of the idea.
Salient: Focus, less is more.Determine the most salient pieces and deliver those succinctly. Avoid unnecessary fluff.
Story: People love stories. Use human storytelling to simplify, spark emotion, and make a presentation more relatable and memorable.

Before starting, take a moment to look around / scan the room and smile at the audience. Find someone who seems particularly engaged and keep going back to them throughout your speech.

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Push your limits

Wed, 10 Jun 2026 00:00:00 GMT

“Only those who will risk going too far can possibly find out how far one can go.” — T.S. Eliot

“Argue for your limitations, and surely they’re yours.” — Richard Bach

“It ain’t what you don’t know that gets you into trouble. It’s what you know for sure that just ain’t so.” — Mark Twain

“There are no traffic jams on the extra mile.” — Zig Ziglar

“It always seems impossible until it’s done.” — Nelson Mandela

“Reality leaves a lot to the imagination.” — John Lennon

(Hill 2021)

“Don’t do what you can do. Try what you can’t do.” — William Faulkner ¹

“Never say never because limits, like fears, are often just an illusion.” — Michael Jordan

“The real enemy of independent thinking is not an external authority, but our own inertia. The ability to generate new ideas has more to do with breaking with old habits of thinking than with coming up with as many ideas as possible.” — (Ahrens 2017)

“The size of your dreams must always exceed your current capacity to achieve them. If your dreams do not scare you, they are not big enough.” — Ellen Johnson Sirleaf

“The garden of the world has no limits, except in your mind.” — Rumi

“If you hear a voice within you say ‘you cannot paint,’ then by all means paint and that voice will be silenced.” — Vincent Van Gogh

The people who are crazy enough to think they can change the world are the ones that do.” — Steve Jobs

(Aurel and Clay 2006)

Stop allowing your mind to be a slave, to be jerked about by selfish impulses, to kick against fate and the present, and to mistrust the future. ²

“Live and act within the limit of your knowledge and keep expanding it to the limit of your life.” — Ayn Rand

“You cannot swim for new horizons until you have courage to lose sight of the shore.” — William Faulkner

“They are born, then put in a box; they go home to live in a box; they study by ticking boxes; they go to what is called ‘work’ in a box, where they sit in their cubicle box; they drive to the grocery store in a box to buy food in a box; they go to the gym in a box to sit in a box; they talk about thinking ‘outside the box’; and when they die they are put in a box. All boxes, Euclidean, geometrically smooth boxes.” — (Taleb and Taleb 2016)

“Sometimes it takes a heartbreak to shake us awake & help us see we are worth so much more than we’re settling for.” — Mandy Hale, The Single Woman—Life, Love, and a Dash of Sass: Embracing Singleness with Confidence

“Believe in your infinite potential. Your only limitations are those you set upon yourself.” — Roy T. Bennett, The Light in the Heart

“You are in danger of living a life so comfortable and soft, that you will die without ever realizing your true potential.” — (Goggins 2018)

“Ask how something can be done rather than say it can’t be done.” — Bo Bennett

“We ought to walk through the rooms of our lives not looking for flaws, but looking for potential.” — Ellen Goodman

“The greatest danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it.” — Michelangelo

“Shoot for the moon. Even if you miss, you’ll land among the stars.” — Norman Vincent Peale

“Most of what constrains us are invisible to us. This is why we have things called ‘limiting beliefs.’ Sometimes you need someone from the outside to point it out, and the humility to listen.” — Alex Hormozi

“Your dreams can take you much higher and much farther than anyone ever thought possible.” — Buzz Aldrin

“I have no fear of making changes, destroying the image, etc., because the painting has a life of its own.” — Jackson Pollock

“Step out of the history that is holding you back. Step into the new story you are willing to create.” — Oprah Winfrey

“You are as old as the risks you take. In many ways, aging is not the process of growing old, but rather the slow death of becoming overly protective, scared, and worried about losing what you have. Youth is found in the energy of going for it, taking the risk, and trusting that you’ll figure it out along the way.” — James Clear

“A bird is safe in its nest but that is not what its wings are made for.” — Amit Ray

“Some men see things as they are and ask why. Others dream things that never were and ask why not.” — George Bernard Shaw

“You are confined only by the walls you build yourself.” — Andrew Murphy

“Whenever I hear anyone arguing for slavery, I feel a strong impulse to see it tried on him personally.” — Abraham Lincoln

Self-imposed limits, Self-limiting beliefs/stories, Self-sabotaging behaviors, etc.

Examples

習得性無助（Learned Helplessness）³ 的狗
綁在木樁的小象

While walking through an elephant camp, a woman noticed that the elephants were only being secured by a small rope around one ankle.

The huge animals were clearly capable of breaking the rope.

Confused, she asked one of the keepers why the elephants didn’t break the ropes and wander off.

“Well, when the elephants were very young, we used the same small rope, but at that age, it was strong enough to hold them. Now, even though they are much bigger, they still believe the rope can hold them, so they never try to break it.”

The Streetlight Effect

(Goggins 2018)

“Denial is the ultimate comfort zone.”

“In any given moment we have two options: to step forward into growth or to step back into safety.” — Abraham Maslow

人類的潛力無遠弗屆，不要為自己設限，別自己拒了自己。天空才是極限（Sky is the limit.）。

Remove the Governor: The mind acts as a “governor,” limiting potential to preserve energy.

“Over the years, I have come to realize that the greatest trap in our life is not success, popularity, or power, but self-rejection. Success, popularity, and power can indeed present a great temptation, but their seductive quality often comes from the way they are part of the much larger temptation to self-rejection. When we have come to believe in the voices that call us worthless and unlovable, then success, popularity, and power are easily perceived as attractive solutions. The real trap, however, is self-rejection. As soon as someone accuses me or criticizes me, as soon as I am rejected, left alone, or abandoned, I find myself thinking, “Well, that proves once again that I am a nobody.” … [My dark side says,] I am no good… I deserve to be pushed aside, forgotten, rejected, and abandoned. Self-rejection is the greatest enemy of the spiritual life because it contradicts the sacred voice that calls us the “Beloved.” Being the Beloved constitutes the core truth of our existence.” — Henri J.M. Nouwen

“The biggest wall you have to climb is the one you build in your mind: Never let your mind talk you out of your dreams, trick you into giving up. Never let your mind become the greatest obstacle to success. To get your mind on the right track, the rest will follow.” — Roy T. Bennett, The Light in the Heart

“Our mind is capable of passing beyond the dividing line we have drawn for it.” — Herman Hesse

You don’t know how much a rubber band can hold until you stretch it. And if you don’t stretch it, it holds nothing.

If someone says: “That’s impossible. You should understand it as: “According to my very limited experience and narrow understanding of reality, that’s very unlikely.”

Placeholders are meant to be role players, not the main characters. But if you’re not careful, you can end up living an entire life full of placeholders: A placeholder couch. A placeholder apartment. A placeholder job. A placeholder relationship. — Life is not a dress rehearsal. Life’s also too short to just fill it with placeholders.

Two of The Biggest Impediments to Life Change

Emotion: We’re all emotional creatures. We’re so close to everything in our own lives that it’s often hard to remove emotions from our decisions.
Inaction: It’s always easier to maintain the status quo than taking action. It’s a constant internal battle with yourself especially when inaction appears to be less risky and painful. Yet, when you examine the worst-case scenario, it isn’t as scary as you imagined. In fact, the greatest risk lies in doing nothing at all—once you embrace taking risks, they become far less intimidating than they first seem.

跨越心理制約的框架

“Nothing ever happens like you imagine it will.” — John Green, Paper Towns

Don’t limit your challenges. Challenge your limits.
Know your limits but never stop trying to exceed them.
The only limits in life are…
- the laws of physics.
- the ones we create for ourselves.
Don’t cage yourself. You are capable of much more than you could imagine. You are much more than what you perceive yourself to be. Don’t be the one to tell yourself no.
Always think big (Schwartz 1987)—when you think big and lose, you often grow more than when you think small and win.

Your present circumstances don’t determine where you can go; they merely determine where you start.

The 40% Rule by David Goggins

“When you think that you are done, you’re only 40% in to what your body’s capable of doing. That’s just the limits that we put on ourselves.”

“At the end of the day, we can endure much more than we think we can.” — Frida Kahlo

Pain Is Inevitable. Suffering Is Optional.

後照鏡症候群＝ Rearview Mirror Syndrome (RMS)

“Always focus on the front windshield and not the rear view mirror.” — Colin Powell

我們的潛在心理都有一面「自我設限」的後視鏡，透過這面鏡子，我們會下意識地重複依賴並複製我們過去，誤以為過去的我們就是現在的我們。這導致我們一直被過去所侷限，而限制了我們現在真正的潛力 (We mistakenly believe that who we were is who we are, thus limiting our true potential in the present)
例如，我們想創造更好的人生，卻不知道如何「用不同於過去的方式」去改變它，而不斷地把昨天的恐懼和擔憂帶到今天。最糟糕的是，當機會來臨時，我們立刻檢視後視鏡，用過去的經驗和能力來評估自己，認為「我以前從未做過這種事」、「我還不到那個水平」，所以「我做不到」。
Action: 「後照鏡思維」(以「過去」為起點) →「倒序推理思維」(以「未來」為起點)

▍The Psychology of Future Self

As you move outside of your comfort zone, what was once the unknown and frightening becomes your new normal. When you spend enough time outside of your comfort zone, you get a new comfort zone.

The Trap of “Good Enough”

Change yourself to change the world

Lateral Thinking

Stanford Prison Experiment

Fear of Failure

“You must do the things you think you cannot do.” — Eleanor Roosevelt ↩
最盲目的服從乃是奴隸們所僅存的唯一美德。 ↩
3Ps: Personal, Pervasive, Permanent ↩

Ahrens, Sönke. 2017. How to Take Smart Notes: One Simple Technique to Boost Writing, Learning and Thinking: For Students, Academics and Nonfiction Book Writers. North Charleston, SC: CreateSpace. ↩

Aurel, Mark, and Diskin Clay. 2006. Meditations. Translated by Martin Hammond. Penguin Classics. London New York Toronto: Penguin Books. ↩

Goggins, David. 2018. Can’t Hurt Me: Master Your Mind and Defy the Odds. Erscheinungsort nicht ermittelbar: Lioncrest publishing. ↩¹ ↩²

Hill, Napoleon. 2021. Think and Grow Rich. 1st ed. Québec: POMODORO BOOKS. ↩

Schwartz, David Joseph. 1987. The Magic of Thinking Big. 1st Fireside ed. New York: Simon & Schuster. ↩

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Randomly Intermittent Reward Timing

Wed, 10 Jun 2026 00:00:00 GMT

Randomly Intermittent Reward Timing is a powerful psychological tool. When rewards are given unpredictably, the behavior that led to the reward is reinforced more strongly than if the reward is given every time.

This principle is at the core of habit formation and addiction.

Applications

Gamification: Many apps and games use random rewards (loot boxes, badges, surprise bonuses) to increase engagement.
Casinos and slot machines use this technique to take people’s money.
Social media notifications use this pattern to keep people engaged.
Parenting & Teaching: Intermittent praise can sometimes be more effective than constant praise, as it encourages children to persist.
In personal development, you can use this to your advantage: celebrate your wins, but do not celebrate every win.
- When you succeed in reaching a milestone, sometimes enjoy that; other times (at random), just keep going.
- Even better, associate “winning” with the effort process itself.
- Over time, you may find that the act of working toward your goals becomes its own reward, reducing the need for constant external incentives/validation.

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Rational Emotive Behavior Therapy

Wed, 10 Jun 2026 00:00:00 GMT

Rational Emotive Behavior Therapy (REBT), developed by Albert Ellis in the 1950s, is a pioneering form of cognitive-behavioral therapy.

Its central premise is that it is not events themselves that disturb us, but the beliefs we hold about those events.

The ABC Model

A (Activating Event): This is any situation or occurrence that triggers a reaction. For example, receiving critical feedback at work.
B (Beliefs): These are the thoughts or interpretations you have about the event. For instance, “I must never make mistakes; if I do, I am a failure.”
C (Consequences): The emotional and behavioral reactions that result from your beliefs. In this example, you might feel anxious, ashamed, or demotivated.

Example

A: A friend cancels plans at the last minute.
B: “They must not like me anymore.”
C: Feelings of rejection and sadness, possibly leading to withdrawing from social contact.

Goal

To swap irrational, self-defeating thoughts (such as “I must be liked by everyone”) for rational, constructive ones (e.g., “It’s disappointing, but it doesn’t mean I’m unlikable”).

Techniques

Disputation: Actively questioning and challenging irrational beliefs.
Reframing: Looking at situations from a different, more balanced perspective.
Practice: Repeatedly applying rational beliefs in real-life situations to reinforce new patterns.

Be careful how you are talking to yourself

Emotion Control

Self-compassion

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Raw Honey

Wed, 10 Jun 2026 00:00:00 GMT

What is raw honey?

Honey that hasn’t been filtered, pasteurized (巴氏消毒), or processed.

Why raw honey?

The pasteurizing process damages the honey and removes many of the natural flavors, nutrients and antioxidants that are found naturally in honey. Then processed honey is fine-filtered to remove any small particles of pollen, beeswax, bee glue and other nutrients.
The main reason manufacturers use this damaging process is to make the honey look nice and clear on the shelves and to keep it in its runny, easily squeezable state.
The downside to raw honey is that it will crystallize quite quickly. This is a small price to pay for a far superior product.

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Leaders are readers

Wed, 10 Jun 2026 00:00:00 GMT

“Not all readers are leaders, but all leaders are readers.” — Harry S. Truman

“Man is what he reads.” — Joseph Brodsky

“Books are the mirrors of the soul.” — Virginia Woolf

“I am a part of everything that I have read.” — Theodore Roosevelt

“The man who does not read good books has no advantage over the man who cannot read them.” — Mark Twain

書中自有黃金屋

“Reading is essential for those who seek to rise above the ordinary.” — Jim Rohn

“There are so many people who have lived and died before you. You will never have a new problem; you’re not going to ever have a new problem. Somebody wrote the answer down in a book somewhere.” — Will Smith

“What really knocks me out is a book that, when you’re all done reading it, you wish the author that wrote it was a terrific friend of yours and you could call him up on the phone whenever you felt like it. That doesn’t happen much, though.” — J.D. Salinger, The Catcher in the Rye

Books are repositories of hard-won wisdom

“A reader lives a thousand lives before he dies. The man who never reads lives only one.” — George R.R. Martin

Keep in mind that whenever you pick up a good book to read, you are taking an extensive journey into the mind of the author. You have immediate access to the greatest minds of the past and present, and can absorb decades of their toiling research and experience in just a matter of hours/days/weeks!

The amount of value you can get from a book is astronomical. You’ve got years, if not decades, of someone’s research compiled down into something that will only take you a few hours to read.

Reading is a conversation. All books talk. But a good book listens as well.

Naval Ravikant

“Never feel obligated to finish a book—treat it as a piece of information on the web.”

Treat books as blogs and chapters as blog posts by roaming/stopping at will.
When deciding what to read, just read whatever grabs you. When it stops grabbing you, put it down.
Ruthlessly quit a book you’re reading whenever it no longer inspires/resonates you. (必要時要勇敢地放棄正在讀的書)

“Read what you love until you love what you read.”

“I skip 2/3 of my books. The reason I skip 2/3 is because they’re embarrassing. They don’t sound like good books to read. They’ll sound trivial or silly. Who cares? I don’t have to tell everybody everything I read. I read all kinds of stuff other people consider junk or even reprehensible. I read all kinds of stuff I disagree with because they’re mind bending.”

“The truth is, I don’t read for self-improvement. I read out of curiosity and interest. The best book is the one you’ll devour.” ¹

“I always spent money on books. I never viewed that as an expense. That’s an investment to me.”

“Read enough, and you become a connoisseur. Then you naturally gravitate more towards theory, concepts, non-fiction.”

One sign you haven’t done enough reading is if you find yourself agreeing with whatever book you read last. At first, it’s easy to be swayed by any reasonable argument. Once you’ve read a lot, you can see that even the best arguments have limitations.

“If you’re trying to learn how to drive a car or fly a plane, you should read something written in the modern age because this problem was created in the modern age and the solution is great in the modern age. If you’re talking about an old problem like how to keep your body healthy, how to stay calm and peaceful, what kinds of value systems are good, how you raise a family, and those kinds of things, the older solutions are probably better. Any book that survived for two thousand years has been filtered through many people. The general principles are more likely to be correct.”

Prioritize books that have stood the test of time

They are more likely to contain enduring truths.

Do not read books in the same year they are published.
Not all books are equal. Have a reading razor / quality filter for books. (永遠都有讀不完的新書，所以要慎選！)
Use “The Lindy Effect” to guide your reading choices: a book that has lasted ten years will likely last ten more; one that has endured for millennia will probably endure much longer. Time is the ultimate filter for lasting value. (時間是考驗一本書能否傳世不朽的試金石。)
Quake Books are books that have:
- had the most profound impact on me
- changed me at a deep level
- “shaked” my view of the world → “View Quake”
- opened up my mind to something new
- given me many ’aha!’ moments

Reread/Revisit your favorite books annually (or at different points in the lifetime)

“Fools read fast. Geniuses reread.” — Maxime Lagace

Quality Over Quantity: It’s better to deeply understand a few transformative books than to skim hundreds superficially.
The beauty of a great book is that it changes with you. As you grow, your perspective shifts, and the same book reveals new meaning each time you return—what you see at 35 is not what you saw at 25. You will either find more resonance or pick up new ideas.
A good book gets better at the second reading. A great book at the third. Any book not worth rereading isn’t worth reading at all.
好書重覆讀過無數遍後，文字就會：
- 像血液般流入體內，深入骨髓。
- 如魔音穿腦般，在腦中反覆迴盪。

Passive Leisure Reading → Proactive Information Processing & Extraction

“One should not read like a dog obeying its master, but like an eagle hunting its prey.” — Dee Hock

以終為始：Active reading begins with asking questions and seeking answers. Books are most useful when they solve a problem you’re facing now. The best book for you is the one that speaks to your current situation.

To truly internalize what you read, write about it. Highlighting or scribbling in the margins isn’t enough—you need to synthesize, connect, and get to the core of the ideas.

Reading without taking notes is useless. Smart readers synthesize and apply what they read—not to memorize, but to refine their worldview and extract actionable insights. (閱讀的目標不是確認舊觀點，而是拓展新視野。)

Actionable Tips

Use information dense areas ² or sight words ³ to fill/prime your brain with the relevant context/patterns.
Find IQ + AA = Insights, Quotes, and Actionable Advice
- An insight (洞見、洞察) is a realization that changes the way you think, ideally changes the way you behave.
  
  “Insight is the smallest unit of truth that is actionable. If you cannot act on it, it is just an lifeless abstraction.” — Kunal Shah
- 畫重點時，專注在讓你有「醍醐灌頂、腦洞大開、被敲到頭、觸電感」般感受的文字段落：
  1. 顛覆你舊有觀念、讓你改變看法及反思的句子：「原來還可以這樣想！」
  2. 能夠解決你當前困惑的觀點：「這正是我需要的答案！」
  3. 讓你內心激動或強烈共鳴的語句：「就是這個！」
  4. 引發新想法、啟發新思路的概念
  5. 簡潔有力的金句

Tangential Reading

Incremental Reading

Meaning “reading in portions”
Instead of a linear reading of articles one at a time, the method works by keeping a large reading list of electronic articles or books (often dozens or hundreds of them) and reading parts of several articles simultaneously in each session
Similar to “Syntopical/Comparative Reading by Mortimer Adler, the synthesis of a certain idea/concept/topic drawn from multiple sources.”

Speed Reading (速讀)

Unit: words-per-minute (wpm)
Inefficiencies (to be voided/minimized)
- Fixation
  - The positions where your eyes stop as you’re scanning a line of text
  - We don’t read in a straight line, but rather in a sequence of jumping snapshots (called saccades). Each ends with a fixation.
- Subvocalization
  - The process of internally pronouncing the words in a text while engaging in silent reading
- Back-skipping
  - Subconscious re-reading via misplacement of fixation
- Regression
  - Conscious re-reading
  - Going back and reading the same stuff you just read
How?
- Begin/end each line focusing on the third word in from the first/last word
  - This makes use of the horizontal peripheral vision span/field that is otherwise wasted on margins
    - Untrained readers use central focus and spend 25-50% of their time “reading” margins with no content
    - 不要讀每一行的第一個字和最後一個字 → To reduce eyeball movements
- Use a pen (with the cap on) or finger as an visual guide/pointer/pacer/tracker/indicator to trace underneath each line
- Read words in chunks. Don’t focus on just one word at a time, but take in multiple words at once. The goal is to increase the number of words registered per fixation.

Read from books. Not read through books.

For non-fiction and self-help, don’t feel bound to read cover to cover. Jump around, follow your curiosity, and actively connect ideas across topics (主題式閱讀 Synoptical/Comparative Reading ⁴)—you’ll gain far more value than reading straight through.

But if a book is highly recommended or grabs you from the start, read it cover to cover. Some chapters may drag, but the real gems often come at the end—don’t skip the final pages.

The best reader with the best comprehension with the best focus.

Book readers tend to live longer than non-book readers. (Bavishi, Slade, and Levy 2016) suggests that reading books may not only enrich the mind but also extend life—giving readers more time to enjoy them.

Prefer “audiobooks” over “physical books”. Research shows that listening is a better way to absorb information.

「雜食」：It’s important to read unconventional books as well, not just New York Times Best Sellers.

To judge a book, open to a random page in the middle and see how you like it. I recommend page 87. Close enough to the beginning that it’s still written for a beginner, but deep enough that you’re well past the introduction.

Reach out to writers—whether bestselling authors or niche bloggers—whose work resonates with you. This helps deepen your understanding. Additionally, you foster real human connection and open unexpected doors to potential mentorships, collaborations, or friendships. Most readers remain silent, your gratitude will be rare—and memorable.

“Reading should be a pleasure, not a chore.” — Joan Rivers ↩
THIEVES: (1) Title (2) Headings (3) Introduction (4) Emphasized words (i.e., bold and italicized words) (4) Visual Aids (5) End of Chapter Questions (6) Summary ↩
Words that you can recognize instantly without sounding them out (or use any strategies to decode). ↩
Synoptical reading is reading various books and articles on the same topic, finding and evaluating the contradictions, and forming an opinion. ↩

Bavishi, Avni, Martin D. Slade, and Becca R. Levy. 2016. “A Chapter a Day: Association of Book Reading with Longevity.” Social Science & Medicine 164 (September): 44–48. https://doi.org/10.1016/j.socscimed.2016.07.014. ↩

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recovery

Wed, 10 Jun 2026 00:00:00 GMT

延遲性肌肉痠痛

Delayed Onset Muscle Soreness = DOMS)

一種運動之後 24–72 小時出現的肌肉痠痛或不舒適
由於肌肉細胞組織受到微小的撕裂和損傷所引起
主要發生在：
- 肌纖維（muscle fiber）
- 肌小節（sarcomere）
- 包覆肌肉的結締組織（筋膜）
⭐️ 和「乳酸堆積」無關。
- 乳酸的真相：
  - 運動後 1 小時內就被代謝掉
  - 甚至是能量再利用的來源
  - 和 DOMS 的時間軸完全對不上

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Reflect & Review

Wed, 10 Jun 2026 00:00:00 GMT

“Without reflection, we go blindly on our way, creating more unintended consequences, and failing to achieve anything useful.” — Margaret J. Wheatley

AAR = After Action Review

Reflect and review, coupled with the clarity of hindsight ¹, enables us to turn past experiences into valuable lessons for future growth.

It’s not a matter of learning new information (小時候)

but of unlearning ² old limits/beliefs (長大後).

Would the idea of living your current life on repeat be horrifying or affirming?

Friedrich Nietzsche once wrote on a thought experiment he referred to as Eternal Recurrence:

Imagine a universe in which you would live your current life over and over again, in perpetuity. You would live exactly the same way, down to the tiniest detail.

Would this be horrifying or affirming?

The thought experiment is intended to spark reflection and introspection on your current direction, decisions, and actions:

What changes would you need to make to your life such that the idea of living it over and over again would be exciting?
Who would you need to become?
What attitudes or self-limiting beliefs would you need to scrub away?

Introspection is vital for uncovering personal truths, which fosters the need for experimentation and exploration in life. Engaging in diverse experiences allows individuals to encounter serendipity and learn significant lessons. Although truth can be painful and often goes unacknowledged, it continually presents itself as a reflection of reality. People may overlook these truths until they personally experience them. Wisdom cannot simply be transmitted through reading or teachings; it must be discovered individually through lived experience and by doing.

Introspection is the one of the best ways to expand our self-awareness—the more time we invest into reflecting on our thoughts and emotions, the more self-awareness we will have.

When in doubt, zoom out

Sharpening the Saw

後見之明 ↩
i.e., breaking bad thinking habits ↩

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Reflective Listening

Wed, 10 Jun 2026 00:00:00 GMT

Listen without interrupting
Paraphrase what you heard Start with phrases like:
- “So what I’m hearing is…”
- “It sounds like you’re feeling…”
- “You mean that…”
Name the emotion People don’t just want facts reflected — they want feelings reflected.
- “That sounds really frustrating.”
- “It seems like you felt ignored.”
- “You’re probably disappointed about that.”
Check if you got it right End with a soft question:
- “Did I get that right?”
- “Is that what you mean?”
- “Am I understanding you correctly?”

Active Listening

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Regret Minimization

Wed, 10 Jun 2026 00:00:00 GMT

Sit down with a journal or piece of paper and sketch it out:

What does your ideal life look like at age 80?
1. Who are you with?
2. Where are you?
3. What are you doing?
4. How do you feel?
What does that imply about how you need to live today?

Here was what I imagined as my ideal life at 80-years old:

Healthy mind and body
Relaxing on a sunny porch
Smiling wife at my side
Children chatting with us
Grandchildren playing in yard
Friends walking over for a big dinner

Note that most of the items on my list have very little to do with money or financial wealth. They are things that cannot be bought, things that must be earned through consistent behaviors and actions.

This thought exercise can have a powerful impact on how you live your life in the present. It forces you to begin with the ideal end in mind.

Beginning with the ideal future end in mind allows you to reverse engineer what is important to focus on in the present:

Want a healthy mind and body at 80? Exercise your mind and body daily.
Want a smiling wife at your side at 80? Be a loving partner daily.
Want kids who choose to be around you? Be a supportive and caring parent daily.
Want good friends who you share laughs with? Be a loyal friend daily.

Remember: Your daily actions, habits, and behaviors shape your future. Small things become big things.

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Relationships

Wed, 10 Jun 2026 00:00:00 GMT

“The longer I live, the more deeply I learn that love — whether we call it friendship or family or romance — is the work of mirroring and magnifying each other’s light.” — James Baldwin

“You don’t earn loyalty in a day. You earn loyalty day-by-day.” — Jeffrey Gitomer

“Relationships are mysterious. We doubt the positive qualities in others, seldom the negative. You will say to your partner: do you really love me? Are you sure you love me? You will ask this a dozen times and drive the person nuts. But you never ask: are you really mad at me? Are you sure you’re angry? When someone is angry, you don’t doubt it for a moment. Yet the reverse should be true. We should doubt the negative in life, and have faith in the positive.” — Christopher Pike, Remember Me

“We have to recognize that there cannot be relationships unless there is commitment, unless there is loyalty, unless there is love, patience, persistence.” — Cornel West, Breaking Bread: Insurgent Black Intellectual Life

“The best relationships are a balance of connection and freedom.” — Esther Perel

“Understand that friends come and go, but with a precious few you should hold on. Work hard to bridge the gaps in geography and lifestyle, because the older you get, the more you need the people who knew you when you were young.” — Mary Schmich

Time doesn’t heal anything when it comes to relationships.

The 4 horsemen of relationship apocalypse

Criticism: framing problems as the partner’s defect
Defensiveness: counterattacking, whining, being the innocent victim
Contempt: talking down from a position of superiority, insults, eye-rolling, name-calling — the most dangerous of all
Stonewalling: withdrawing from the conflict, refusing to engage ¹

“No matter how busy you are, you must take time to make the other person feel important. Everyone has an invisible sign hanging from their neck saying, “Make me feel important.” Never forget this message when working with people.” — Mary Kay Ash

Make someone else feel seen, heard, and remembered.

心若親近，言行必如流水般自然；心若疏遠，言行就如三秋之樹般蕭瑟。不怕身隔天涯，只怕心在南北。

喜歡一個人是例外，不喜歡一個人才是常態。

你我之間剛剛好的距離是：

遠不孤單，近不受傷
不會因過於親近而受傷，也不會因過於疏遠而感到孤單

把所有關係都回歸到友情

愛情，是友情加上一點心動；親情，是友情加上一點血緣。

當友情成為關係的核心，你會發現那些規則和壓力都自然消失。友情是最自然、自由、自在的連結，它建立在互相欣賞、認同與信任上，不需要任何外在約束，反而更穩固。

擁有這樣的心態，你就能純粹地認識一個人，而不被世俗眼光中「應該如此」的標籤限制住 — 比如「一定要結婚」或「在家裡必須扮演某種角色」。只有放下這些不必要的框架，你才能開始真正欣賞一個人的獨特之處。

情感帳戶

存款行為
提款行為

Two Pillars of Relationships

Outreach involves meeting new people and reconnecting with those you may not see regularly.
Connection focuses on nurturing deeper, more meaningful bonds with those already in your life.

It’s usually better to be nice than right.

≈ social intelligence/connections ≈ interpersonal dynamics ≈ human interactions

Dr. Robert Waldinger ²

Relationship satisfaction at age 50 was the single greatest predictor of physical health at age 80.
Ambivalent relationships—those that are sometimes supportive and sometimes demeaning—are the most toxic.

位置不同，少言為貴；認知不同，不爭不辯；三觀不合，浪費口舌！

Every relationship in your life can be placed within a 2 × 2 matrix based upon:

How healthy it is
How enjoyable it is

When we find ourselves in an argument or debate with someone, we often become more focused on ‘winning’ the argument rather than actually discovering the truth. When arguing, the goal is come to a consensus, not to “win.”

Remember: Life is not a debate—it’s not about winning the argument or being right. Winning an argument doesn’t make you right. Someone might win an argument and still be wrong. Being good at debating is not the same as being right.

Steelmanning & Strawmanning

the-go-first-principle

Relationships are, by definition, a series of repeated interactions. In those scenarios, the best strategy is called tit-for-tat with forgiveness. If you only play once, the best strategy is to be selfish, according to game theory.

Never leave a conversation without asking “How can I help you?” Everyone subconsciously values reciprocity and aid.

Share with someone who wants to listen or listen to someone who wants to share.

The 4 Stages of Attraction

Admiration
Connection
Commitment
Compatibility (Do we share the same core values?)

Send THANK YOU notes to people you love by regularly scrolling through recent text messages instead of scrolling on social media as a form of procrastination.

Remember: A person’s favorite sound is their name.

鄧巴數 Dunbar’s Number

Humans can maintain about 150 stable, meaningful relationships due to cognitive limits.

基於人類大腦（特別是前額葉皮質）容量的限制，我們能夠維持的穩定社交關係大約是 150 人。

The Small-World Phenomenon

Money compounds fast but trust compounds even more.

While small talk (= idle talk = chitchat) has its place ³, real bonding/conversation happens through sharing vulnerability or ambition/aspirations.

Shared Struggle

“Trouble shared is trouble halved.” — Lee Iacocca

builds unbreakable bonds that transcend time and distance.
releases oxytocin, a chemical that creates feelings of love and connection.

True connection often come from overcoming challenges together.

True bonds are often forged through adversity.

“Shared joy is a double joy; shared sorrow is half sorrow.” — Swedish Proverb

When one person shares good news with another, both people are happy.
When one person shares sad news with another, the act of sharing takes some of the sadness away.

The Vampire Test

If, after hanging out with someone making you feel worn out and depleted, that person is a vampire (能量吸血鬼).
- There are two red flags to avoid almost all dangerous people:
  - The perpetually aggrieved
  - The angry
If, after hanging out with someone making you feel full of energy, that person is not a vampire.

The ideal dynamic relationship involves two people who are independently strong but come together to create a deeply connected, emotionally safe, and attached bond. This is in contrast to a toxic relationship where individuals focus solely on making themselves happy and then expecting to be happy together.

While you can’t control an interrupter, what you can do is turn it into a learning experience - Rather than being offended, any time someone interrupts you, see it as a positive opportunity. Stop and hone in, understanding that this is an important issue for them.

The 2 Pillars of Strong Relationships

Mean to your face but nice behind your back.

High expectations
- High Expectations without High Support is a recipe for disaster.
High support
- High Support without High Expectations is a recipe for mediocrity.

Mel Robbins’ Text Message Challenge

If you want to improve any relationship in your life, pull out your phone and send this message to that person: “What can I do to be a better X to you?” (partner, friend, son, etc.)

You don’t know a person until:

You travel with them.
Money is involved.
You deal with them when they’re angry.
You live with them.

1/3 的人「喜歡你」，1/3 的人「討厭你」，1/3 的人「隨便你」

Judge a man by his questions rather than his answers.

Judge others by intentions, judge ourselves by actions.

The Law of Inverse Charisma

by Chris Williamson
True charisma is the ability to make others find themselves charismatic.
Charisma is much less about you than how you make others feel about themselves.

1,000 Years of Relationship Advice

Start hard conversations

How to make a conversation with anyone

Communication

Passive-Aggressive Behavior (被動攻擊行為) ↩
The Grant & Glueck Study is one of the world’s longest studies on human development & adult life (Harvard Study of Adult Development), conducted by researchers at Harvard University. ↩
While deep conversations are valuable, it’s also important to recognize that small talk can serve as a social lubricant. The key is to avoid getting stuck in perpetual triviality. ↩

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Relative Energy Deficiency in Sport

Wed, 10 Jun 2026 00:00:00 GMT

Relative Energy Deficiency in Sport (RED‑S) is a clinical syndrome resulting from insufficient energy availability relative to the energy expended in exercise.

It extends the concept of the Female Athlete Triad to include males and broader physiological consequences.

Energy Availability (EA)

Energy availability is the central measurable concept in RED‑S. It’s defined as the amount of dietary energy remaining for basic physiological functions after the energy cost of exercise has been subtracted. Formally:

EA = \frac{EI - EEE}{FFM}

where:

$EI$ = energy intake (kcal/day)
$EEE$ = exercise energy expenditure (kcal/day)
$FFM$ = fat‑free mass (kg)

Thresholds commonly used in the literature are approximate: $EA < 30\ \text{kcal/kg FFM/day}$ is considered low and associated with impaired physiological function, whereas ~ $45\ \text{kcal/kg FFM/day}$ is often cited as an estimate for adequate availability for most athletes.

Example calculation: an athlete with $EI=2000$ kcal, $EEE=800$ kcal, and $FFM=45$ kg has

EA = \frac{2000-800}{45} \approx 26.7\ \text{kcal/kg FFM/day}

which would indicate low energy availability.

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Resistant Starches

Wed, 10 Jun 2026 00:00:00 GMT

= 抗性澱粉

Resistant Starches (RS) are dietary starches that resist enzymatic digestion in the small intestine and reach the colon largely intact.

In the colon they are fermented by the microbiota, producing short-chain fatty acids (SCFAs) ¹.

Food Sources

Legumes: Lentils, chickpeas, and beans — cook and cool in salads, stews, or grain bowls.
Whole grains: Overnight oats, cooled barley or farro; sprouting and minimal processing helps preserve RS.
Cooked-and-cooled tubers ² and rice: Make potato salad, sushi rice, or chilled rice salads using previously cooked and cooled rice/potatoes/pasta to increase RS (Retrogradation ³).
Green bananas or plantains ⁴: Use in smoothies (unripe) or as flours/starches when available.

Physiological Effects & Benefits

Glycemic control: Because RS is not absorbed in the small intestine, it lowers the glycemic load of a meal and can improve postprandial glucose response.
Satiety & weight: RS may increase feelings of fullness and modestly improve insulin sensitivity over time.
Colonic health: Regular intake of fermentable fibers like RS supports a diverse microbiome and may reduce risk factors associated with colorectal disease ⁵.

= 短鏈脂肪酸 ↩
= 塊莖 ↩
澱粉回凝：指糊化後的澱粉在冷卻或存放過程中，分子重新排列並結晶，導致口感變硬、水分流失的現象 ↩
= 牛角蕉/大蕉，在國外主要做為煮食蕉（料理後食用） ↩
= 大腸直腸疾病 ↩

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Reticular Activating System

Wed, 10 Jun 2026 00:00:00 GMT

The Reticular Activating System (RAS) is a network of neurons in the brainstem that acts as a filter between the conscious and subconscious mind. It acts like a gatekeeper for attention. Every second, it filters a massive amount of sensory information to determine what is important and passes only that information to your conscious awareness.

It’s why you suddenly notice your name in a noisy room.
It’s why new parents wake instantly to a baby’s cry but sleep through other sounds.
It’s why, after buying a new car, you suddenly see that same model everywhere.

The RAS essentially says: “Show me what matters — I’ll find more of it.”

#BLOG

How to Use Your RAS to Maximize Potential

Here’s how to train your RAS so it filters for what actually moves you forward:

1. Set Clear, Specific Intentions

Your brain can’t filter for “success” or “happiness.” It can only filter for concrete targets.

Write down specific, emotionally charged goals. (把意圖植入淺意識)

Example: “I’m building a habit of writing 500 words daily to publish my first essay collection by June”.

This programs your brain’s filter to spot opportunities, people, and insights that align with that outcome.

2. Use Visualization and Mental Rehearsal

When you vividly imagine yourself performing a goal — giving a confident presentation, crossing a marathon finish line, acing a pitch — your RAS doesn’t fully distinguish between imagined and real sensory input.

This builds a neural expectation of success, priming you to notice conditions that make it real.

🔁 Practice:

Spend 2 minutes daily visualizing a goal as already achieved.
Focus on sensory details (what you see, hear, feel). Emotion tells your RAS: “This is important.”
Repeat with consistency — repetition strengthens the RAS filter.

3. Control Your Inputs

Your RAS is influenced by what you repeatedly expose yourself to.

Curate your social media feeds and conversations around your goals.
Replace “doomscrolling” with “inspiration scrolling” — seek out examples of what you want to become.
Listen to content that reinforces the mindset you’re cultivating.

Your information diet determines what your brain assumes is relevant.

4. Use Affirmations That Align with Evidence

Affirmations work only when believable — otherwise your RAS ignores them.

❌ Instead of: “I am a millionaire.”

✅ Use: “I’m learning how to build consistent income through value creation.”

This keeps your RAS engaged, not skeptical.

5. Ask Targeted Questions

Your brain always answers questions you pose — consciously or not.

Ask questions that activate the RAS toward solutions rather than obstacles.

❌ “Why can’t I focus?”

✅ “What can I do right now to make focusing easier?”

Your RAS starts scanning your environment and memories for answers.

6. Anchor Intentions in Physical Cues

The RAS loves repetition and patterns.

Tie your intentions to tangible cues:

A sticky note with your main goal near your monitor
A daily phone wallpaper quote that triggers focus
A specific playlist you only use for deep work

These cues train your RAS to associate “this context = this mindset.”

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Running Strides

Wed, 10 Jun 2026 00:00:00 GMT

What?

= striders = accelerations = pickups
Can be part of recovery runs or drill

How?

Perform strides at 80% of your running capacity for 30-second intervals.
Aim to cover 50–100 meters of flat ground with each stride.
- Variations
  - Try running strides on a steady incline.
  - Try running strides on a gentle downhill grade.
Accelerate evenly over the stretch of ground, taking care not to reach your maximum effort, then gradually decelerate until you reach the end of your stride.

When?

After warming up (dynamic stretching) with a short, ten-minute run at a conversational pace
At the end of an easy run
As a standalone workout
Before a race

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Salt

Wed, 10 Jun 2026 00:00:00 GMT

Table Salt vs Sea Salt

Table Salt 食鹽；精製鹽: Highly refined, mostly sodium chloride, often contains added iodine (to prevent iodine deficiency) and anti-caking agents. Fine texture, dissolves quickly.

Sea Salt 海鹽: Produced by evaporating seawater, contains trace minerals (magnesium, calcium, potassium) that can affect flavor and color. Less processed, coarser texture.

Both types are chemically similar. Their nutritional differences are minor; health impacts depend more on sodium intake than salt type.

Pink Himalayan Salt 喜馬拉雅鹽/玫瑰鹽

Mined from ancient sea salt deposits in the Himalayas. Contains trace minerals (iron oxide gives it the pink color). Marketed as more natural and mineral-rich, but the health benefits over regular salt are minimal. Used for culinary, decorative, and spa purposes.

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Satir Transformational Systemic Therapy (STST)

Wed, 10 Jun 2026 00:00:00 GMT

Satir Model = 薩提爾模式 = 薩提爾的對話練習 = 薩提爾冰山理論 (Iceberg Theory)

如果要改變一個人的行為，我們必須帶著好奇心，深入到冰山的水面下，也就是進入對方的內心世界，探索和理解影響外在行為的各種內在因素。


_{圖片來源：親子天下}

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Saturated & Unsaturated Fats

Wed, 10 Jun 2026 00:00:00 GMT

【比較】

類型	結構	常見來源	對健康影響	建議攝取量
飽和脂肪（Saturated Fat）	無雙鍵（完全飽和）	奶油、起司、肥肉、椰子油、棕櫚油	提高壞膽固醇（LDL）；過量與心血管風險增加相關	需控制攝取（一般建議少於總熱量 10%）
單元不飽和脂肪（Monounsaturated Fat, MUFA）	1 個雙鍵	橄欖油、酪梨、堅果（杏仁、腰果、花生）、菜籽油	增加好膽固醇（HDL）、降低 LDL；有助抗發炎	建議攝取，為健康脂肪來源
多元不飽和脂肪（Polyunsaturated Fat, PUFA）	2 個以上雙鍵	深海魚（omega-3）、核桃、亞麻籽、葵花油、大豆油	Omega-3 促進心臟健康、Omega-6 必需但需平衡；整體有益健康	建議攝取，尤其 Omega-3

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Sauna

Wed, 10 Jun 2026 00:00:00 GMT

#TODO

Order:
- 淋浴間 Shower (to rinse off any dirt, sweat, or lotions on your skin)
- 蒸氣室 Steam room (to open up pores, promote blood circulation, and relax muscles)
- 烤箱 Sauna
🛀 Heat-Cold Contrast Therapy (The Kneipp Therapy)
- Sauna Session 15-20 mins + Ice Baths/Cold Shower/Cold Plunge 5 mins) ONCE a week
  - 加入浴鹽 (Epsom Salt) ¹ + 茶樹精油 (Tea Tree Oil) ²
  - Prefer traditional sauna instead of infrared sauna, due to the heat range they can reach
    - According to Andrew Huberman, the optimal temperature for sauna therapy is 80-87 degree Celsius
- Do 2-3 rounds of 冷熱交替的三溫暖 (hot → quick cold shower & warm foot bath → cooldown)
  - Hot: 5-20 mins
  - Take a quick cold shower & warm foot bath (+ drink a glass of water) between sauna sessions
  - Cooldown: 10-15 mins (in fresh air, sit still)
Before the sauna
- Shower and DRY OFF COMPLETELY, because dry skin sweats/perspires faster than moist
- Eat LIGHT snack
In the sauna
- Always underlay your towel on the wood before you sit or lay down, so that your body does not come into contact with the wood. Also, make sure your feet go on your towel.
  - Exception: “Dampfbad” or steam room. These rooms have stone seats that you rinse off with water — no towels allowed.
  - Lying on the bench helps evenly distribute the heat along your body
  - The higher up you sit in the sauna, the higher the temperature.
    - It is most effective to sweat briefly but violently on the upper benches.
- Unwind: meditation, breathwork, tree pose, sit stretching, etc.
- Remove jewelry or watches to avoid damaging them in the heat and moisture
After the sauna
- Shower and let your body cool completely before getting dressed (or you’re gonna sweat)
- Drink LOTS of water (Stay hydrated)
- Eat after one hour
Why no clothes? (only “towel” or “robe”)
- A swimsuit get in the way of your body/skin properly sweating out impurities. Textiles can bring in bacteria that will grow in hot sauna.
Russian Banya (wet-steam) vs Traditional Steam (dry-steam)
- Parenie Treatment
德文單字
- Dampfbad = Rasulbad
- Aufguss
- Kaminzimmer (壁爐室)

= 浴鹽 = 瀉鹽 = 鎂鹽 (硫酸鹽 + 鎂) ↩
Tea tree oil is the best therapy for acnes and scars. ↩

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Scarcity creates a mindset that perpetuates scarcity

Wed, 10 Jun 2026 00:00:00 GMT

(Mullainathan and Shafir 2013)

金錢匱乏：沒有錢的人更窮 ¹
時間匱乏：沒有時間的人更忙
人際關係匱乏：沒有朋友的人更孤單

…都是因為陷入「匱乏模式」，造成惡性循環。

匱乏如何運作？

匱乏本質上是一種對比感知：在我們 擁有的 與 認為自己需要的 之間，存在一道落差。這道落差不只是客觀的現實問題，更是主觀的心理問題 — 它會強行劫持我們的注意力，讓大腦不斷繞回那個缺口，就像舌頭會一直去舔破損的牙齒。

“Scarcity captures the mind. Just as the starving subjects had food on their mind, when we experience scarcity of any kind, we become absorbed by it.” — Sendhil Mullainathan, Scarcity: Why Having Too Little Means So Much

匱乏捕獲心智（Scarcity Captures the Mind） — 它會自動將注意力吸引到它所在之處，形成一種「無形的手」，強迫人們優先處理眼前最緊迫的問題，而忽略其他同樣重要、甚至更重要的事物。

頻寬稅（Bandwidth Tax）

匱乏的核心代價是**認知頻寬（Cognitive Bandwidth）**的消耗。

當人們深陷金錢煩惱時，大腦需要不斷盤算：「這筆錢夠嗎？」、「下個月怎麼辦？」、「萬一出現意外怎麼辦？」

這種持續運算的背景雜音，就像手機同時開著太多 App，導致整個系統明顯變慢。

實驗研究發現，在財務匱乏的思考狀態下，受試者的智力測驗成績下降幅度相當於少睡一整夜，或相當於降低了約 13 個智商點（IQ Points）。這不是「窮人本身沒有能力」，而是匱乏本身就是一種認知稅（Cognitive Tax），消耗了他們本可用於長遠決策的心智資源。²

匱乏會導致容錯空間變小，突顯出：

之重要性。

窮人最容易「挖東牆補西牆」⁴

「富不過三代，貧窮卻能延續三十代」

匱乏的代際傳遞（Intergenerational Transmission of Scarcity）不只是財富分配不均的問題，更深層的原因是匱乏心態的遺傳：長期在資源稀缺的環境中成長的孩子，大腦會被訓練成永遠處於「緊急模式」，習慣性地優先處理短期威脅而非長期投資。這種神經迴路一旦形成，即便日後環境改善，也難以輕易逆轉。⁵

匱乏帶來的正面效應

大部分學生在臨近考試時，學習的專注度通常比平時沒有考試時來得更高。除了時間之外，任何形式的匱乏都能帶來「專注紅利（Focus Dividend）」。例如，當牙膏快用完時，我們會更加謹慎節制地擠出每一點；昂貴的巧克力常讓人捨不得吃掉最後幾顆；當手機電量即將耗盡時，我們會更加集中精力完成當前的任務。

截止日期的魔法：Deadline 就是一種人為製造的「時間匱乏」，它迫使我們在有限的時間內提高效率，完成平常一再拖延的事。
預算限制激發創意：資源有限往往能逼出最具創意的解法 — 太空競賽時代預算吃緊的工程師、拍攝成本極低的獨立電影導演，反而因此創作出超乎想像的成果。

匱乏帶來的負面效應

The Tunnel Effect：匱乏讓人只能看見眼前的出口，看不見更寬闊的全局。

借貸陷阱：陷入金錢匱乏的人，往往因為急需眼前的現金而接受極高的利率 — 為了解決今天的問題，透支了明天的資源，讓未來的自己更加匱乏。
時間破產：長期時間匱乏的人不斷「借用」健康、睡眠、人際關係的時間來填補眼前的工作空缺，最終釀成更嚴重的代償。
社交荒漠：孤獨感讓人更難主動建立新連結 — 孤獨的人因為擔心被拒絕而更加退縮，結果讓社交匱乏越演越烈。

如何打破匱乏的惡性循環？

先建立餘裕，再談成長：在做任何長期投資之前，先確保有足夠的緩衝空間 — 無論是儲蓄帳戶的預備金、行程表上的空白時間，或是「什麼都不做」的休息日。
自動化瑣碎決策：匱乏消耗認知頻寬，減少需要動用意志力的決策數量，才能把有限的心智資源留給真正重要的事。
著眼長遠，練習延遲滿足：匱乏心態傾向選擇「立即但小」的報酬，而非「延後但大」的收益。
重新框架「夠了」的定義：擁抱足夠（Enoughness）是對抗匱乏心態最根本的解藥 — 不是擁有更多，而是重新認識「已有的已經足夠」。

感到匱乏（Scarcity）的時候，轉念，豐盛（Abundance）將伴隨而來。

山道猴子的一生

窮人因長期勞累於掙錢，疲憊的身心使他們只能尋求眼前的短暫解脫，例如吸菸、喝酒或嗑藥。由於缺乏儲蓄，稍有不慎的意外便需借高利貸度日，甚至陷入以債養債的困境，貧困因此成為難以脫身的牢籠。 ↩
這也是為什麼「窮人做出糟糕決定」的說法，往往反轉了因果關係 — 不是「做出糟糕決定，所以才窮」，而是「因為貧窮，決策能力才被削弱」。 ↩
在充裕時期就妥善分配資源，設置「反匱乏」緩衝機制。 ↩
Robbing Peter to pay Paul — 借新債還舊債，拆東牆補西牆。用信用卡 A 來還信用卡 B，用週一的時間還週日欠下的債，不斷「向未來的自己預支」。 ↩
匱乏的神經科學：長期壓力讓杏仁核（Amygdala）過度活躍，削弱前額葉皮質（Prefrontal Cortex）的執行功能，而前額葉正是負責長遠規劃、自我控制與理性決策的腦區。 ↩

Mullainathan, Sendhil, and Eldar Shafir. 2013. Scarcity: Why Having Too Little Means so Much. New York: Times Books Henry Holt and Company. ↩

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Second-Order Thinking

Wed, 10 Jun 2026 00:00:00 GMT

Imagine a rock is thrown into a lake. The splash is the first-order effect. The ripples are the second-order effects.

Second-order thinking is the habit of looking past the immediate outcome to the subsequent consequences that follow—often indirectly and over time.

First-order thinking focuses on the obvious, immediate payoff. Second-order thinking looks for delayed, indirect, or systemic consequences.

Many failures, policy mistakes, and unexpected harms arise because people stop at the splash and never inspect the ripples.

Examples

Policy: A city imposes strict rent controls to make housing affordable (first-order). Over time landlords withdraw units from the market, maintenance declines, and shortages emerge (second-order).
Product design: Adding a “like” button increases short-term engagement (first-order). Over years it changes incentives, amplifies sensational content, and harms discourse quality (second-order).
Personal decision: Taking on extra work increases income this month (first-order). If it erodes relationships or health, long-term well-being falls (second-order).
免費營養午餐：能立即省下家庭支出（第一階段）。若地方政府全額買單，卻因財政壓力將餐費鎖死在固定額度，在通膨與人力成本上漲的夾擊下，食材品質極可能被隱形縮水，甚至出現「以廉價加工品取代天然食材」的現象。學校端最擔心的莫過於失去與廠商談判的空間，若菜色因成本受限而變得難以下嚥，最終導致大量剩食，相當浪費，也背離政策初衷（第二階段）。

How to practice second-order thinking

State the first-order outcome explicitly.
Ask: “And then what?” — repeat at least 2–3 times, tracing plausible consequences.
Map feedback loops and incentives: who gains, who loses, how do actors adapt?
Consider timing and reversibility: are effects immediate or delayed? Can they be undone?
Assign rough probabilities and magnitudes — not to be precise, but to prioritize which ripples matter.
Look for leverage points and unintended consequences before acting.

Questions

What’s the immediate effect?
What happens next, and who responds?
Are there feedback loops or incentive shifts?
How long until the effect appears, and can it be reversed?
Which consequences are most likely and most impactful?
Where can small experiments reveal responses before scaling?

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Seek for the truth

Wed, 10 Jun 2026 00:00:00 GMT

“Facts are the enemy of truth.” — Miguel de Cervantes

“There’s a world of difference between truth and facts. Facts can obscure the truth.” — Maya Angelou

“The great advantage about telling the truth is that nobody ever believes it.” — Dorothy L. Sayers

“‘The truth.’ Dumbledore sighed. ‘It is a beautiful and terrible thing, and should therefore be treated with great caution.’” — J.K. Rowling, Harry Potter and the Sorcerer’s Stone

“A lie can travel half way around the world while the truth is putting on its shoes.” — Mark Twain

“Wrong does not cease to be wrong because the majority share in it.” — Leo Tolstoy

“Truth-seekers take feedback from nature (planes have to fly), free markets (customers have to buy), or competition (militaries have to win). Consensus-seekers take feedback from people (actors want fans, academics want honors, politicians want votes, journalists want status).” — Naval Ravikant ¹

“The opposite of a correct statement is a false statement. But the opposite of a profound truth may well be another profound truth.” — Niels Bohr

“The least deviation from truth will be multiplied later.” — Aristotle

“We are only as blind as we want to be.” — Maya Angelou ² ³

真理是放諸四海皆準的道理。

Finding the truth is much more important than being right. Focus on finding the truth, not being right.

Do not sacrifice being correct for being right.

Entrenchment Effect

When presented with evidence that disproves their stance, humans have a tendency to dig in their heels and actually become more attached to their idea.
Entrenchment is essentially an experience-based learning process.

Have the courage to do the right things

Truth-seekers take feedback from action. Consensus-seekers take feedback from words. ↩
Much of the “blindness” we experience in life is self-chosen, not accidental. It’s not that we literally cannot see the truth — it’s that facing the truth often requires courage, discomfort, or change, and so we choose not to see it. ↩
“We lie loudest when we lie to ourselves.” — Eric Hoffer ↩

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Seven Things Successful People Say No To Every Day

Wed, 10 Jun 2026 00:00:00 GMT

#NEWSLETTER

They say no to opportunities and things that don’t excite them, speak to their values, or further their mission in life.
They say no to superficial networking events in which people swap business cards and never hear from one another. Why? Because successful people don’t network. They build relationships.
They say no to spending time with uninspiring, critical, or negative people who drag them down. Time is precious — choose a small circle of people who will energize you and challenge you to be better.
They say no to overworking. While it’s true some successful people and many entrepreneurs put in 60 to 80 hours per week, very successful people aren’t workaholics who neglect self-care and family. They recognize that if they can’t take care of themselves, everything else suffers.
They say no to doing all the work. This comes down to one word: D-E-L-E-G-A-T-I-O-N.
They say no to giving the steering wheel of life to anyone else. Another Buffett quote affirms this: “You’ve gotta keep control of your time and you can’t unless you say no. You can’t let people set your agenda in life.”
They say no to people-pleasing. Successful people don’t neglect their deepest wishes and desires to accommodate and yield to others’ wishes and desires.

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Sharpening the Saw

Wed, 10 Jun 2026 00:00:00 GMT

Two woodcutters were hired to chop down trees.

The first worked nonstop, while the second regularly took breaks to sharpen his saw.

By the end of the day, the first woodcutter was exhausted and had chopped down fewer trees.

The second, though working less, had cut down more because his saw was sharp and efficient.

The story teaches that, like the second woodcutter, taking time to “sharpen your saw”—improving skills, resting, and self-care—leads to better long-term results than working nonstop without rejuvenation.

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Simple is beautiful

Wed, 10 Jun 2026 00:00:00 GMT

“Simple is good. Simple is easier. Simple is more profitable.” — J.L. Collins, The Simple Path to Wealth: Your Road Map to Financial Independence and a Rich, Free Life

”Simple can be harder than complex: You have to work hard to get your thinking clean to make it simple. But it’s worth it in the end because once you get there, you can move mountains.” — Steve Jobs

“Make everything as simple as possible, but not simpler.” — Albert Einstein ¹

“To simplify before you understand the details is ignorance. To simplify after you understand the details is genius.” — James Clear

Incompressible

“Perfection is achieved, not when there is nothing more to add, but when there is nothing left to take away.” — Antoine de Saint-Exupéry

濃縮再濃縮、提煉再提煉

簡約是細膩的極致 (Simplicity is the ultimate sophistication.)

Simplexity

Complex is easy. Simple is hard.
Simplicity is not simple. Simple is not easy.
It’s easy to complicate things. It’s hard to simplify things. Simplicity requires ruthlessness.
It takes much longer to simplify than it does to complicate. Simplicity really is the ultimate form of sophistication.

Things get more complex before they get simple.

Nuance

Easy vs Hard → Subjective
Simple vs Complex → Objective

Simplicity minimizes confusion and indecision. Simple is better than complex.

The Kiss Principle

= Keep It Simple, Stupid

The simplest solution is…

usually the best solution.
always the most elusive.

Gall’s Law

The Simplicity Audit

追求「簡單」，而非「簡化」。 ↩

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Skepticism

Wed, 10 Jun 2026 00:00:00 GMT

= radical doubt = 懷疑論

Skepticism is the practice of radical doubt—questioning the foundations of knowledge, beliefs, and social conventions. It encourages us to recognize that what we take for granted as “truth” is often shaped by context, culture, and personal experience.

Derek Sivers — Useful Not True

Almost nothing is objectively true.
Rules and norms are arbitrary games that can be changed.
Beliefs are placebos. So you’ve got to believe whatever works for you NOW.
Refuse ideology. You need to accept ideas individually.

Applications

Use skepticism to avoid dogmatism ¹ and groupthink ².
Regularly question your assumptions and seek out alternative perspectives.
Embrace uncertainty as a source of growth and creativity.
Remember that changing your mind is a sign of learning, not weakness.

教條主義、武斷、自以為是 ↩
團體迷思、群體思維、集體錯覺 ↩

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Skin Care

Wed, 10 Jun 2026 00:00:00 GMT

如何擁有「水煮蛋肌」?

Sleep: 充足的睡眠

The best skin care is sleep.
Nutrition: 均衡的飲食 (& 大量白開水) → 蛋奶類是大忌！
Exercise: 規律的運動

Background Knowledge

臉部黃金酸鹼值 (pH 值) = 5.5
- 所以絕對不能用鹼性的「肥皂」洗臉，會造成「過度清潔」而破壞皮脂膜
「粉刺」和「痘痘」都是從「皮脂腺分泌的皮層油脂堵塞毛囊」發展而來的
關於「閉鎖性 (內包) 粉刺」
- 因為它沒有開口，必須比平常更用力才能擠出來，這時通常已經擠到「發炎」了，後續還有可能因為細菌「感染」而轉變成痘痘，進而形成痘疤，非常得不償失!
- 清除關鍵：「去除表面的角質堆積」
  - 當毛孔有了開口後，粉刺就有自體/動浮出來的機會 (粉刺是一種代謝廢物，身體也不會再把它們吸收回去)
酸類
- 「治痘&抗痘」取向 (適合膚況不佳時擦)
  - 水楊酸 (BHA, Salicylic Acid)
- 「抗老」取向 (適合膚況佳時擦)
  - 果酸 (AHA)
    - 乙醇酸/甘醇酸 (Glycolic Acid)
  - A 酸
- #TODO 杏仁酸
- #TODO 杜鵑花酸
- #TODO 玻尿酸不是酸
  - 「玻尿酸」和「膠原蛋白」是肌膚最自然的保濕屏障。
[比較] 視黃醇 / 維 A 醇 / A 醇
- Retinol
  - lower concentration of the active retinoic acid ingredient
  - available over the counter (OTC)
- Retinoid
  - higher concentration of the active retinoic acid ingredient
  - often only available with a medical prescription
「刷酸煥膚」: 調理痘痘粉刺肌膚最好的辦法是「長期持續地」使用「弱酸性」產品，去除毛孔內堆積的老廢角質
- 大原則:「酸類保養品」不宜每天使用 (早 C 晚 A)，會過度清潔，易致痘，每周 2-3 次就好，可以跟「保濕類保養品」交互論替使用

Terminology

Pimple 面皰/粉刺
Acne 痘痘
Dermatologists 皮膚科醫生
Fragrance 芳香劑
Exfoliate (v.) 去角質
Exfoliant (n.) 脫落的死皮
PA (= Protection Grade of UVA) → UVA 的防護能力
SP (= Sun Protection Factor) 防曬係數 → UVB 的防護能力
Cleanser 洗面乳
Toner 化妝水
Lotion/Misturizer 面霜/乳液/乳霜
Essence (較稀の) / Serum (較濃稠の) 精華液

Brand

CeraVe
Eucerin
La Roche-Posay (理膚寶水)
Neutrogena (露得清)

Principles

步驟越簡單、保養品越少越好！

Goes (擦任何護膚品/保養品都要把握以下原則)

Use natural products with simple ingredients like tallow, coconut oils, etc.

Your skin is your largest organ. Why put things on your skin that you’d never put in your body?
Carefully and gently pat your face dry using finger tips until the skin is left slightly damp
- It takes only a minute or two more
- It avoids friction and hygiene issues
噴/擦完 Face Mist 或 Toner 後，務必要做「鎖水」的動作 (上面霜)
Apply the cream into your skin using small, upward, circular motions
- Never drag downward on your skin!
- Why? As you age, gravity pulls your skin downward, causing sagging and wrinkles

No-goes (NG 動作)

過度清潔 (洗臉) /保養 (尤其是酸類)、頻繁醫美雷射、經常去角質 or 敷面膜
Towel Drying: After washing your face, avoid using a towel to dry it. Instead, let it air dry naturally (or use your hands to fan it) to prevent bacteria growth and reduce the risk of acne.
用手摸臉 (尤其是沒有洗手的時候)
- Touch face or mouth with dirty hands
用手擠壓或妙鼻貼拔除「閉鎖型 (內包)」粉刺
皺眉 (frown)
Getting hair products on the face

正確的洗臉方式

洗臉時要用和人體體溫相近的「溫水」(約攝氏 25 度上下)
- ❗️避免使用熱水：會導致皮膚乾燥和加速皮膚老化
從容易出油的 T 字部位開始塗抹泡沫
動作要輕柔：潑溼 + 潑洗，以指腹在臉上畫圈按摩、輕輕按壓

「缺水 + 過乾」也會讓皮膚變得更容易長痘！

皮膚科醫生常說一句話：

乾燥型痘痘 = 屏障壞掉 + 過度補償出油

⭐️ Signs that dehydration may be involved:

Oiliness: When the skin gets parched, it often overcompensates by producing excess sebum, leaving you feeling oily (and tight).
Tightness: Skin feels tight or taut after washing.
Texture: Fine surface flakiness or rough patches coexisting with shine.
Poor absorption: Serums/lotions sit on top instead of absorbing.
Systemic signs: Thirst, low urine output, dark urine.

很多人不知道的盲點：

很多長痘的人為了「抗油」會：

不擦乳液
只用控油產品
卸妝過度
用太強的洗臉產品

結果：皮脂分泌更旺盛，長更多痘痘。

你應該做的是：

用溫和不緊繃的洗面乳
一定要使用保濕乳液或凝霜

Hydrate the skin with water-binding ingredients first, then use an oil to lock in that moisture.
若有擦酸類或痘痘藥 → 更要保濕！否則乾燥會讓刺激加倍、痘況更糟……

Routine

🌞 早

Cleanser
- 輕度清潔，把臉上的油光洗掉即可
- 用量約晚上的一半
Anti-blackhead/points toner (粉刺調理水)
Vitamin C
Moisturizer
- 要在臉濕潤的狀態下使用，才能達到保濕的效果
- Don’t neglect your neck!
⭐ Sunscreen
- You should wear sunscreen every single day of the year, no matter what the weather is like, because when you are outside, you are constantly exposed to UV radiation
  - Even when it’s cloudy/overcast days, UV rays can still penetrate through the clouds
  - 防止 Photoaging & Skin Cancer
  - Truck Driver Face: the result of sun damage after years and massive hours behind the wheel driving a truck
  - The easiest way is to sneak our sunscreen into the products we already wear every day. For example, SPF moisturizers combine hydration and UV protection into one step.
- Apply sunscreen when going out for long time. Do reapply every 3-4 hours or depending on the level of sun exposure.
- 選用有以下標示的防曬乳
  - SPF 30–50
  - PA++++
  - Broad spectrum: UVA + UVB
- What about vitamin D? Many studies have shown that oral vitamin D supplementation leads to more improvement in blood levels than sun exposure

🌙 晚

Cleanser
- Silicone Facial Cleasing Brush
  - Gently move the brush over your face in circular movements
  - The optimal application time per cleaning is 1 min, 20 sec per application area
- 徹底清潔重點部位
  - 鼻翼 + 鼻頭
  - T-zone
  - U-zone (下巴)
- 臉頰部分輕柔地帶過就好
Peeling/Exfoliating Gel
- 每周一到兩次
Retinol/Retinoid (Vitamin A)¹ or 酸類 ² 之精華液
- 擦之前要確保臉是乾的
- 用量抓豌豆大小即可
- Excellent daily addition to a skincare regimen for anyone who is not pregnant/breastfeeding
Moisturizer
- 可以減少精華液對皮膚的刺激
- Don’t neglect your neck!

凡士林晚安面膜

利用凡士林極佳的「鎖水保濕」效果，在完成基本的「補水」保養後，「局部性」塗抹薄薄一層，形成保護膜（保鮮膜）鎖住水分，使肌膚滋潤。
避免大面積、全臉、無死角地塗抹凡士林，否則容易造成毛孔阻塞、粉刺滋生，特別是油性肌膚或本身已有痘痘困擾的人。

初期建議先三天塗抹一次，使用一段時間後，若無乾燥脫皮現象，再慢慢增加使用頻率 (視膚況而定) ↩
剛開始使用時會有所謂的「爆痘期」，這是因為酸類正在發揮作用，將毛孔內已經成型的粉刺慢慢代謝出來。在這段期間，可能會引起發炎/感染，最後變成痘痘 ↩

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Skyr

Wed, 10 Jun 2026 00:00:00 GMT

Skyr 是什麼？

Skyr 是源自冰島的傳統乳製品，雖然常被稱為「冰島優格」，但其實更接近於一種「新鮮起司」。Skyr 的歷史可追溯至千年前的維京時代，至今仍是冰島人日常飲食的重要部分。

Skyr 質地比一般優格更濃稠，帶有微酸。冰島人常將 Skyr 當作早餐或點心，搭配水果、蜂蜜、堅果，或直接單吃。也可用於製作甜點、沙拉醬、抹醬等。

Skyr vs 希臘優格

菌種不同：Skyr 使用的發酵菌種與希臘優格略有差異，造就獨特風味。
質地更厚實：Skyr 通常比希臘優格更濃稠，甚至可用湯匙直立其中。
蛋白質含量相近，但 Skyr 脂肪含量更低。

Skyr 與希臘優格的最大共同點在於「過濾」：將牛奶中的乳清去除，留下濃縮的蛋白質與乳固體。這使得 Skyr 具有以下營養特性：

高蛋白：每 100 克 Skyr 通常含有 10 克以上蛋白質，有助於增肌、修復組織，並提升飽足感。
低脂肪：傳統 Skyr 幾乎不含脂肪，適合控制體重或低脂飲食者。
低乳糖：經過過濾，乳糖含量大幅降低，對乳糖不耐症者較友善。

Skyr 與希臘優格在製作過程中都需要經過反覆「過濾」與「濃縮」，將多餘的乳清（水分、乳糖）去除，使成品質地更濃稠、濃厚。這個過程意味著：

需要更多原料牛奶（同樣重量的成品，耗奶量遠高於一般優格）
製程時間更長、設備與人工成本更高
產量相對較低

因此整體製作成本自然上升。

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Slackness

Wed, 10 Jun 2026 00:00:00 GMT

Slackness (鬆弛；懈怠；不積極) - the absence of a binding constraint

Slack means margin for error. You can relax.
Slack allows pursuing opportunities. You can explore. You can trade.
Slack prevents desperation. You can avoid bad trades and wait for better spots. You can be efficient.
Slack permits planning for the long term. You can invest.
Slack enables doing things for your own amusement. You can play games. You can have fun.
Slack enables doing the right thing. Stand by your friends. Reward the worthy. Punish the wicked. You can have a code.
Slack presents things as they are without concern for how things look or what others think. You can be honest.
Slack in project management is the time a task can be delayed without causing a delay to either subsequent tasks or project completion time. The amount of time before a constraint binds. ¹

↔ “Crunch mode”, also referred to as “crunch time,” is the term used by those in the software development industry to describe working extra hours for extended periods of time in order to finish a project or meet a deadline. ↩

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Slow Productivity

Wed, 10 Jun 2026 00:00:00 GMT

Requires:

Source: https://tim.blog/2022/02/04/cal-newport-transcript/

The human brain is wired to — it’s good at making a plan for executing something that you think is important, and it makes you feel good when you complete that plan. This is critical to humans, why we’re different than a lot of animals. We can actually come up with a plan to do something, and feel motivation to do it, and feel good when we actually — we need to fix the fence. (When) we fixed the fence, the cattle can’t get out. We feel really good.

But if you put too much on people’s plates so that now you have more on your plate, more obligations to which you have some sort of ascent to complete than you can easily conceive actually all getting done, you short circuit that drive, just like your drive for hunger is really important, but if you eat a huge amount of junk food, it short circuits the drive, and you end up unhealthy.

When we have way too much on our plate, more than we can easily imagine how it’s going to get done, it makes us really unhappy because we’re short circuiting a cognitive drive here, and we get sort of anxious and overwhelmed, but it doesn’t feel good.

So we can’t treat humans like we would a computer processor, where in a computer processor, you want to pipeline as many instructions as possible that are sitting there so that not a single cycle is wasted, because you just want to make sure that you always have something to do. But for the human brain, that huge pipeline of things that are waiting to be done actually makes the brain unhappy.

So our solution to this type of overload — we have too much on our plate, in work and in our life admin as well. Our solution has been to use Fast Productivity, so fast productivity or tactics and systems for increasing the amount of the things you finish on the scale of days and weeks. So how do I get more stuff — this is what all productivity software is about, lower friction, easier access to information, take out seven steps in the process of getting this meeting scheduled. We want to maximize the number of things we can execute on the scale of days and weeks.

My emerging concept of slow productivity says shift that scale up to years — months and years. I want to maximize the amount of meaningful stuff I get done in the next five years. It completely changes the game in a way that becomes very compatible with the human brain, because now, suddenly, while I’m going to try to do a lot less, the stuff I’m doing, I’m doing it on a larger timescale, so maybe I’m working a lot on it this week, and then I go a month without doing it at all, and I have a hard day today and an off day tomorrow. You have the seasonality, up-and-down rhythms, which is a better fit for the human brain. You get rid of the sense of overload because if you want to produce a good book in the next two years, that’s a very different set of initiatives than I want to do as many writerly related promotional things as possible this week.

That latter could be a real source of stress and overload. The former can be a real source of fulfillment, and you tend to produce things of higher value because when you’re just focusing on maximizing what you can do in the scale of days or weeks. It diverts the sustained application of energy and attention needing to actually do the things that move the needle or that you’re proud of.

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Smile & Laugh

Wed, 10 Jun 2026 00:00:00 GMT

“A smile is a curve that sets everything straight.” — Phyllis Diller

“A hut full of laughter is richer than a palace full of sadness.” — Zen Proverb

“Laughter is the shortest distance between two people.” — Victor Borge

有一種東西，比我們的面貌更像我們，那便是我們的表情。還有另外一種東西，比表情更像我們，那便是我們的微笑：）

Always laugh out loud when you can. Laughter is cheap medicine.

(小野著. and 小野, 1951- author 2012)

人生歷經不同的痛苦煎熬後，我終於了解，學習如何化解痛苦，還不如練習用一種自我解嘲的幽默方式，慢慢將痛苦吞食，或許在某一瞬間，還會有甘甜的滋味在喉間。

Optimism

小野著., and 小野, 1951- author. 2012. 有些事, 這些年我才懂: 小野的人生思考. Chu ban. 臺北市: 究竟出版社. ↩

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Solitude

Wed, 10 Jun 2026 00:00:00 GMT

“Solitude gives birth to the original in us.” — Thomas Mann

“To live alone, one must be either a beast or a god, says Aristotle. Leaving out the third case: one must be both — a philosopher.” — Nietzsche

“Remember: the time you feel lonely is the time you most need to be by yourself. Life’s cruelest irony.” — Douglas Coupland, Shampoo Planet ¹

“I’m here to tell you that the path to peace is right there, when you want to get away.” — Pema Chodron

Staying alone is better than staying with the wrong.

To shine in the light, you have to embrace the boredom in the dark.

There are many elements of living a good life, but the first and most foundational is to love yourself and enjoy spending time with yourself.

Go do things on your own / Take yourself on dates so you learn to trust your mind and view it as a welcome companion. If someone declared, “Tomorrow you must spend the day alone” the hope is that you would reply, “That sounds like a good day!”

The person who is at ease within finds every other space larger and more enjoyable. ²

Enjoy yourself, it’s later than you think. Enjoy yourself, while you’re still in the pink. The years go by, as quickly as a wink.

Lonely is a freedom that breathe easy and weightless and lonely is healing if you make it.

“Within you is a stillness and a sanctuary to which you can retreat at any time and be yourself.” — Hermann Hesse ↩
Source: https://jamesclear.com/3-2-1/july-24-2025 ↩

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Specialization is for insects

Wed, 10 Jun 2026 00:00:00 GMT

“At some level, all humans are broad. We’re all multivariate/multifaceted, but we get summarized in pithy ways in our lives.” — Naval Ravikant

“Exploration is how you discover what works. Persistence is how you make the most of what already works.” — James Clear

“A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects.” — Robert A. Heinlein

“Try to learn something about everything and everything about something.” — Thomas Huxley

“Someone with B+ intelligence in several fields likely has a better grasp of how the world works than someone with A+ intelligence in one field.” — Morgen Housel

Before you discover what you love: fewer commitments, more experiments. After you discover what you love: fewer experiments, more commitments.

The “generalist first, specialist later” Mindset

You should explore a range of pursuits early in your career and life, with that exploration leaving you better equipped for the exploitation phase when you go deeper on the arena that provides you with maximum leverage.

Many people call themselves “generalists” as a way to avoid specializing, but what’s far more valuable is to become a polymath—a true generalist with the ability to quickly pick up any specialty, at least to the 80/20 level, and apply that knowledge to make smarter trade-offs.

樣樣都會，樣樣不精通

The jack of all trades, is a master of none(, but still better than a master of one).

Polymath

Renaissance Man
A person with wide-ranging, multi-disciplinary knowledge & skills
博學多聞的通才

Emilie Wapnick’s TED Talk “Why some of us don’t have one true calling”

Multipotentiality/Multipotentialite is someone with many interests and creative pursuits.
Three “superpowers” that multipotentialites have:

Don’t specialize, hybridize

Specific Knowledge

T 型人才（T-shaped person）

橫的一橫：表示這個人懂很多不同領域的東西（廣度），像是通才，可以跟各種人溝通，知道很多事情的大概。
一條腿：表示這個人在某一個領域特別厲害（深度），是專家。

📌 比喻：像是一個會很多東西的老師，但數學特別強，可以幫忙教其他老師數學的那種感覺。

π 型人才（Π-shaped person）

橫的一橫：還是一樣代表懂很多事情（廣度）。
兩條腿：表示這個人不只在一個領域很厲害，而是在兩個（以上）不同的領域都有深度的專業。

📌 比喻：像是一個不只數學很好，還非常會寫程式的老師，兩邊都能深入研究，也能幫大家做跨領域的事情。

類型	廣度	深度	適合做什麼
T 型人才	✅	一個領域深入	合作溝通 + 擅長一件事
Pi 型人才	✅	兩個領域都很深入	跨領域合作、創新、架橋兩領域的問題

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Sprezzatura

Wed, 10 Jun 2026 00:00:00 GMT

= Earned Effortlessness = Studied Carelessness

Sprezzatura is a term coined by Baldassare Castiglione in his 1528 book, The Book of the Courtier.

It describes the art of making difficult actions appear effortless and natural.

In Renaissance courts, sprezzatura was considered an essential quality for courtiers, who blend grace with subtlety.

Examples

A concert pianist who performs a complex piece with apparent ease, hiding years of disciplined practice.
An athlete whose movements seem fluid and instinctive, masking the repetition and training behind each action.
A writer whose prose feels natural and unforced, though each sentence is carefully crafted and revised.
A public speaker who appears relaxed and spontaneous, though their delivery is the result of rehearsal and preparation.

How to Cultivate Sprezzatura

Deliberate Practice: Mastery comes from focused, intentional practice, not just repetition.
Reflection: Analyze and refine your process to identify what can be made more seamless.
Hiding the Seams: Learn to present your work in a way that conceals the underlying effort, making the result appear natural.

Flow State: The mental state of being fully immersed and performing with ease.
Mushin (無心)
Shibui: A Japanese concept of subtle, unobtrusive beauty. ¹
Mastery: The process of internalizing skills to the point where they become second nature.

形容著沉著雅致、內斂樸素、不引人注目而深沉的美，並強調著天然且不加以修飾的原真與單純。 ↩

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Stanford Prison Experiment

Wed, 10 Jun 2026 00:00:00 GMT

In 1971, Dr. Philip Zimbardo conducted a psychological study famously known as the “Stanford Prison Experiment.”

This experiment revealed how ordinary, well-intentioned individuals could be influenced by situational forces to commit harmful actions, and how mentally healthy participants could develop pathological reactions.

The study took place in the basement of Stanford University’s psychology department, where college students were randomly assigned to play the roles of either guards or prisoners in a simulated prison environment. The experiment was originally planned to last two weeks but was terminated after only six days due to the extreme and disturbing behaviors that emerged.

Participants quickly adapted to their assigned roles: guards became increasingly authoritarian and abusive, while prisoners became passive, anxious, and emotionally distressed. The psychological effects were so severe that some prisoners experienced breakdowns, and the guards’ actions escalated to the point of inflicting psychological harm.

The Stanford Prison Experiment demonstrated how easily people can conform to social roles and expectations, especially when those roles are supported by institutional power and anonymity. It raised important ethical questions about research in psychology and led to greater scrutiny of experimental design and participant welfare.

The findings have been widely discussed in the fields of social psychology, ethics, and criminal justice, illustrating the dangers of unchecked authority and the vulnerability of individuals to situational pressures. The experiment remains a powerful example of how context and environment can override personal morals and identity.

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Start hard conversations

Wed, 10 Jun 2026 00:00:00 GMT

“Avoidance will make you feel less vulnerable in the short run, but it will never make you less afraid.” — Brené Brown

Conflict delayed is conflict multiplied.

When you avoid a hard conversation, you’re taking on a debt that has to be repaid (with interest) at a date in the future. Time doesn’t heal anything when it comes to relationships. Make the minor repairs along the way and you’ll avoid the major repairs later on.

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Start with Zero

Wed, 10 Jun 2026 00:00:00 GMT

Don’t be afraid to start over / walk away—it’s a chance to build something even better.

Starting from scratch isn’t failure; it’s the beginning of something new.

Going back to zero just means you’re ready to create from experience, not from fear.

You shouldn’t be afraid to try new things even if you’re completely clueless about the area you’re going into. No need to be afraid about that. As long as you learn fast you’ll catch up and you’ll be fine.

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Starting from scratch isn’t failure, it’s the beginning of something new

Wed, 10 Jun 2026 00:00:00 GMT

“Starting from scratch isn’t failure; it’s the beginning of something new.”

“Don’t be afraid to start over / walk away—it’s a chance to build something even better.”

“Going back to zero just means you’re ready to create from experience, not from fear.”

You shouldn’t be afraid to try new things even if you’re completely clueless about the area you’re going into. No need to be afraid about that. As long as you learn fast you’ll catch up and you’ll be fine.

要懷抱「捲土重來」的勇氣，展現「無所畏懼」的膽識。

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Steelmanning vs Strawmanning

Wed, 10 Jun 2026 00:00:00 GMT

Why You Should Build Strong Arguments for Ideas You Disagree With

In argument, truth is best discovered by finding the strongest arguments against your position and trying to answer them, not by finding the weakest arguments of your opponent and trying to demolish them.

The ultimate goal is to find the truth, not to win. An argument is when you are trying to decide WHO is right; a discussion is when you are trying to decide WHAT is right. The best way to argue is to engage with your opponent’s strongest points, not their weakest. You are more effective if you can summarize the best arguments of all major parties in a way that they agree with.

Steps

Paraphrase their point (and check to see that they agree) — So, if I understand you correctly, you’re saying X. Is that right?
- Express your opponent’s position so clearly, vividly, and fairly that they respond, “Yes, that’s exactly what I meant — I wish I’d said it that way.”
- Aim to articulate their position with such clarity and fairness that they acknowledge, “You’ve captured my view better than I could myself.”
Strengthen their point (and ask if they agree) — Interesting. You could even take it a bit further and say X.
Only then, engage with the argument — That’s a compelling perspective. But I find myself disagreeing with X. What do you think?

Example

Suppose you and a friend disagree about whether cities should implement congestion pricing.

Strawman version: “So you just want to tax poor people for driving to work. You don’t care that this would hurt working families.”

Steelmanning approach: “If I understand you correctly, you’re saying that congestion pricing reduces traffic and emissions by discouraging unnecessary driving during peak hours, and the revenue can be reinvested into public transit. Is that right?”

Your friend: “Yes, exactly.”

You: “And you could even go further and say that similar models in London and Stockholm have shown measurable reductions in both congestion and pollution.”

Your friend: “Right — the evidence does support it.”

You: “I see the logic. However, I’m concerned about the disproportionate impact on low-income commuters who don’t have flexible schedules or good transit alternatives. How do you address that equity concern?”

A good exercise: write an essay that argues BOTH sides of a point we feel strongly about.

Your side
The dissenting side

There are two debaters, Alice and Bob. Alice takes the podium, makes her argument. Then Bob takes her place, but before he can present his counter-argument, he must summarize Alice’s argument to her satisfaction — a demonstration of respect and good faith. Only when Alice agrees that Bob has got it right is he permitted to proceed with his own argument — and then, when he’s finished, Alice must summarize it to his satisfaction.

The Psychology Behind Strawmanning

Strawmanning is not merely a rhetorical trick; it is often a cognitive shortcut. When we encounter a position that threatens our worldview, our brains are wired to seek out the weakest, most caricatured version of it — the easier target.

By contrast, steelmanning is a deliberate cognitive discipline. It forces us to override these automatic defenses and engage in the uncomfortable work of truly understanding perspectives we may find threatening, illogical, or morally repugnant. This is intellectually difficult, which is precisely why it is so valuable.

The Limits of Steelmanning

Steelmanning is a tool for good-faith discourse. It assumes that your interlocutor is reasoning in good faith and that there is a shared commitment to finding truth.

Not all conversations warrant this investment. Part of intellectual maturity is knowing when a conversation is worth having and when it is not. ¹

When someone is arguing in bad faith — trolling, sealioning, engaging in whataboutism, or using rhetorical tricks to dominate rather than clarify — the appropriate response is often not to steelman their argument but to disengage.

Three Types of “Bad” Arguments

有些人是真心來對話的，有些人是純心來吵架的，分清楚兩者的差異！ ↩

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Storytelling

Wed, 10 Jun 2026 00:00:00 GMT

“Human thinking depends on metaphor. We understand new or complex things in relation to things we already know.” — Jonathan Haidt ¹

The best way to share knowledge is to tell a story.

Hooks require premeditation

Storytelling is the art of strategically withholding information. Before you begin, you must decide which details to conceal until the very end—to keep the audience in suspense.

As Anton Chekhov ² said, “One must never place a loaded rifle on the stage if it isn’t going to go off.” (Chekhov’s Gun) Every element in a story must serve a purpose. If it doesn’t, it’s a false promise—and should be removed entirely.

Once the essential pieces are in place, the storyteller’s task is to stretch the tension. When the audience finally reaches the nail-biting moment of truth, you don’t rush to the answer—you linger there.

Think of the climax of a blockbuster film: the action never resolves in seconds, even if that’s how long it would realistically take. Every punch is slowed down. Every detail is magnified.

In other words, storytelling isn’t just the art of withholding information—it’s also the art of time dilation.

Storytelling Engagement = Novelty × Resonance

The cat sat on a mat. → The cat sat on a dog’s mat.

Structure is everything

Basic
- past → present → future
- setup → tension → resolution
Advanced
- Dan Harmon’s story circle
- Kurt Vonnegut’s story graphs
- Gustav Freytag’s pyramid of storytelling

People often wonder why so many unthoughtful people end up in government. The answer is easy: Politicians do not win elections to make policies; they make policies to win elections. What’s most persuasive to voters isn’t whether an idea is right, but whether it narrates a story that confirms what they see and believe in the world.

Spoken storytelling is a form of music

Every great storyteller I’ve studied shares one hidden instrument: vocal rhythm.

It’s the music behind the words — the way they play with:

Speed — slowing down for weight, speeding up for excitement.
Volume — whispering to draw you in, rising to lift you up.
Enthusiasm — letting emotion color the tone.
Staccato and rhyme — adding pulse and pattern.

But above all, vocal rhythm is the art of purposeful silence.

Sticky ideas = SUCCESs

Simple
Unexpected
Concrete
Credible
Emotional
wrapped in Stories

Use more metaphors/analogy as linguistic tools to convey profound truths and complex ideas. ↩
著名的俄國作家、劇作家 (Playwright) 和醫生，被譽為「世界三大短篇小說家（Short Story Writer）」之一。Some of his most famous works include the plays The Seagull, Uncle Vanya, Three Sisters, and The Cherry Orchard. ↩

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Stress & Anxiety

Wed, 10 Jun 2026 00:00:00 GMT

“Stress happens when the mind resists what is.” — Dan Millman

“Stress is caused by being ‘here’ but wanting to be ‘there.’” — Eckhart Tolle

Root Cause: Having two conflicting internal desires at the same time, and you are confused which one to choose.

Examples

Career vs Passion
- Desire 1: You want a stable, well-paying job with benefits.
- Desire 2: You want to pursue your passion (e.g., music, art, travel) full time.
- Result: You feel stuck, unfulfilled at work, and anxious because you’re ignoring what lights you up — but afraid of the instability if you chase your passion.
Authenticity vs Acceptance
- Desire 1: You want to express your true self, thoughts, and beliefs.
- Desire 2: You want to be liked, accepted, and avoid conflict.
- Result: You bottle things up, second-guess yourself, and feel like you’re performing — which creates internal stress.
Change vs Comfort
- Desire 1: You want to grow, try something new, or break out of a rut.
- Desire 2: You fear uncertainty and prefer to stay in your comfort zone.
- Result: You feel stuck, restless, and anxious — wanting something different but afraid to take the leap.

One of the ways to get through stress is to acknowledge that you actually have two conflicting desires and either resolve it, pick one and be okay losing the other, or decide later.

Two Types of Stress

正壓力 = 優壓（Eustress）- 當壓力「稍微高於」我們的適應能力
負壓力 = 劣壓（Distress）- 當壓力「遠高於」我們的適應能力

The Yerkes-Dodson Law

EMDR 眼動身心重建法

TSST = Trier Social Stress Test

MBSR = Mindfulness-Based Stress Reduction

Stress Inoculation Therapy (SIT，壓力免疫治療), also known as Stress Inoculation Training (壓力免疫訓練), is a type of cognitive-behavioral therapy (CBT) that helps individuals develop skills to manage stress and anxiety.

Ask yourself: “Will this crisis really matter one year from now?”

The STOP Framework

Stop
Tache a breath
Observe
Proceed

The “Triple Welcoming”

Welcome the feeling.
Welcome any desire to fix, change, or control it.
Welcome the sense of “I” who feels it.

3Q Filters Test by Jon Acuff

If you want to curb stress, you need to curate your thoughts. When you identify a “broken soundtrack” (repetitive negative thought), you should run it through these three questions:

Is it true?
- If so, where’s the proof? ¹
Is it helpful?
- Does it push you forward or hold you back?
Is it kind?
- If you said it to a friend, would they still want to be your friend?

If they’re not accurate, not serving you and making you feel worse, discard them immediately.

How To Prevent Anxiety Attacks? Slowly Look Around You And find…

5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell (or 2 smells you like)
1 emotion you feel

This is called “Grounding/Earthing.”

Jacobsen’s Progressive Muscle Relaxation (PMR)

Stress and anxiety are a tax on extreme ambition.

Nothing diminishes anxiety faster than action

Problem: Overthinking & Underacting

Stress and anxiety tend to be higher before you act.

They thrive in the space between thinking and doing. They feed on idleness.

Without action, all you can do is worry.

Action is the antidote. (行動是唯一對抗焦慮的方式。)

When you take action, you starve them of the oxygen they need to survive. / Once you begin, fear shrinks as you start to influence the outcome.

The answers you seek are found in the simple actions you avoid.

Often, stress and anxiety come from the lack of a plan to bridge the gap between your present reality and future expectations, and are directly proportional to the amount of time you spend in the past or future.

Solution: Create a plan that will guide your daily actions to close the gap.
Once you have a plan, stress and anxiety melt away, because it just becomes a “game” of executing on a daily set of actions, which is entirely within your control.

壓力無可避免，也並非壞事。

人生的高峰往往也是在壓力的推動下才得以攀登。

真正的關鍵不是消除壓力，而是學會與之共處，懂得如何駕馭它。

當你感到生活困難重重、人生充滿困境時，請記得：飛機借逆風升空，風箏憑逆風飛揚。

Stress & The Glass of Water

The Sedona Method

The best way to deal with a deceiving mind is to get out of the mind and take action to prove it wrong. ↩

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Sunlight Viewing

Wed, 10 Jun 2026 00:00:00 GMT

View Morning Sunlight

Get outside within 30–60 minutes of waking up to expose your eyes to direct sunlight (自然光). ¹ ² ³
- This typically requires about 10-15 minutes of sunlight on a sunny day, while cloudy days may require 20 minutes or more. ⁴
- Feel free to use the time outside to exercise (jump rope), walk, eat a light breakfast or journal in the sunlight.
- If you wake before sunrise, turn on bright artificial lights until the sun rises. Once it rises, get outside if possible. ⁵
Try to get morning sunlight before the “circadian dead zone,” which occurs between 11 a.m. and 3 p.m.
- While sunlight exposure during this period has many benefits (e.g., mood, vitamin D and hormone levels), it won’t effectively shift your internal clock.
Even on overcast days, natural sunlight is usually brighter than artificial lighting.
- Don’t use screens or indoor lighting as your light source, as they have different spectrums and light profiles for photon energy.
- If natural sunlight isn’t an option for any reason, consider using very bright artificial lights or a light therapy lamp (ideally 10,000 lux or brighter).
- One can use a light meter app to detect photon energy in the environment.
Increases early-day cortisol release

View Afternoon Sunlight

While morning sunlight is critical for setting your circadian clock, afternoon sunlight serves as a secondary cue ⁶, signaling the body to prepare for night.
Encourages the correct level of melatonin

Limit Nighttime Light

After sunset and in the hours before bedtime, opt for dim, low-positioned lights, such as table lamps, instead of overhead lights.
- This low ambient light supports natural melatonin production and makes it easier to fall asleep.

Leave the house for a morning walk/getting natural sunlight in the eyes/retinas as soon as possible after waking ↩
Trying to do this through a windshield or window won’t work; too many of the relevant wavelengths are filtered out. ↩
Contacts and eyeglasses (even those with UV protection) are fine to wear. However, don’t use sunglasses or blue blockers during sunlight-viewing. ↩
The particular wavelengths of the sun still come through to trigger positive effects, even if there is cloud cover on overcast days, but you’ll need to increase the time outside to at least 15–20 minutes. ↩
If it’s dark when you wake up or if the weather prevents you from going outside, flip on as many bright indoor artificial lights as possible — then get outside as soon as the sun is out. ↩
a second “anchor point” in our brain’s circadian clock. ↩

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Supplements

Wed, 10 Jun 2026 00:00:00 GMT

“Be the kind of person who takes supplements, then skip the supplements.” — Michael Pollan, Food Rules: An Eater’s Manual

Effervescent Tablets (發泡錠)

Supplement to Microspike Dopamine

500mg of Phenethylamine (PEA) + 300mg of Alpha-GPC (+ 500mg of L-Tyrosine) prior to a hard workout or focused cognitive work

聰明藥/認知增強劑 (= Smart Drugs = Cognitive Enhancers = Brain Supplements = Nootropics)

micro dose of LSD ¹
Nicotinamide Mononucleotide (NMN)
- Dosage: 1 gram daily (pharmaceutical quality)
- NMN serves as a building block for NAD+, crucial for producing energy at the cellular level
Resveratrol
- Dosage: 1 gram daily with yogurt
Quercetin
- Dosage: 500mg
Metformin
- Dosage: 800mg at night
Vitamin D3 & K2
Omega-3 Fish Oil
- Taken nightly
Alpha Lipoic Acid + Coenzyme Q10 = Statins
Caffeine
Glutamine
Alpha GPC
L. Tyrosine
Creatine

紅景天

Supplement Choice
- ✅ Vitamin C, Zinc, *Fish Oil (Omega-3), Vitamin B12, Vitamin D3
  - Should ideally be taken with a meal for optimal absorption
- ❌ Multivitamins
Supplement Form
- ✅ Pills, Tablets, Capsules (w/o sweeteners)
- ❌ Chewable Tablets, Powders, Liquids, Gummies (w/ sweeteners)
Don’t take them with hot drinks like coffee or tea, but with water or orange juice
Don’t double up if you miss a dose, just take it at the next scheduled time
Keep supplements in a cool, dry, and dark place
It’s okay to swallow supplements in forms of pills, tablets and capsules while fasting (i.e., on empty stomach), since they do not carry added sugar or calories and are unlikely to affect insulin levels. Therefore, you can safely take them during your fasting window without having to break your fasted state.
魚油中包含的兩種脂肪酸 (2 types of omega-3 fats)
- EPA (Eicosapentaenoic Acid)
- DHA (Docosahexanoic Acid)
The Depot Effect: supplements are gradually released for hours and thus provided to the body through smaller “portions”, which are distributed throughout the day
Resveratrol: (1) a chemical mostly found in red grapes and products made from these grapes (e.g., wine) (2) helpful for type 2 diabetes
蝦清素

Brands

Create’s delicious Creatine Monohydrate Gummier
Bio.me (Resistant Strach)
LMNT (Electrolyte Powder)
- https://click.convertkit-mail4.com/wvu9964w0mbgh5xromnhoieweekxx/x0hph6hwdp93gec5/aHR0cDovL2RyaW5rbG1udC5jb20vVGhlQ3VyaW9zaXR5Q2hyb25pY2xl
https://takethesis.com/pages/huberman
House of Macadamias
MMM Supplements
Momentous
Nordic Naturals
Renue by Science

Evidence-based Analysis on Supplements & Nutrition | Examine

https://www.goodreads.com/quotes/542554-taking-lsd-was-a-profound-experience-one-of-the-most ↩

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Tea

Wed, 10 Jun 2026 00:00:00 GMT

茶氨酸 (L-Theanine)

一種能舒緩&緩解心理壓力的天然胺基酸
透過影響大腦中的神經傳導物質，來緩解緊張情緒，為入睡提供平靜的心境

Timing

建議在餐跟餐之間單獨飲用，不要搭配食物一起吃
避免在用餐時喝茶，會抑制鐵質的吸收

Relationship with caffeine

茶胺酸可以抵銷咖啡因的刺激性
咖啡因＋茶胺酸 > 咖啡因 only

種類

康普茶 Kombucha
普洱茶 Pu-Erh ¹
綠茶 ² & 紅茶
- 咖啡因：紅茶 > 綠茶
- 茶氨酸：綠茶 > 紅茶
日本抹茶 Matcha
格雷伯爵茶 Earl Grey
Ayusa Tea
Yerba Mate Tea
Peppermint Tea

https://www.piquelife.com/pages/puer ↩
富含「兒茶素（EGCG）」 ↩

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Teaching is the most powerful form of learning

Wed, 10 Jun 2026 00:00:00 GMT

“The best teachers are those who show you where to look, but don’t tell you what to see.” — Alexandra K. Trenfor

“A good teacher protects his pupils from his own influence.” — Bruce Lee

“Qui docet discit”

He who teaches, learns.

Watch it. Do it. Teach it.

“When one teaches, two learn.” — Robert Half

The person who learns the most in any classroom is the teacher. When you teach someone you get to learn it twice. (教學相長)

A good teacher is a DJ for learning. They:

Sift what matters from everything else
Create the right mix for the occasion
Lead and respond to the audience

“Those who know, do. Those that understand, teach.” — Aristotle

You don’t fully understand a thing until you try to explain/speak for it.

Explain It To Me Like I’m 5 (ELI5)

The Protégé 1 Effect

(Chase et al. 2009)

The people who had to teach others about a subject would learn the material better themselves.

Teachable Agents

refers to a person who is guided and supported by someone more experienced or knowledgeable ↩

Chase, Catherine C., Doris B. Chin, Marily A. Oppezzo, and Daniel L. Schwartz. 2009. “Teachable Agents and the Protégé Effect: Increasing the Effort Towards Learning.” Journal of Science Education and Technology 18 (4): 334–52. https://doi.org/10.1007/s10956-009-9180-4. ↩

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Temperature minimum

Wed, 10 Jun 2026 00:00:00 GMT

The temperature minimum is the lowest point of core body temperature within a 24-hour cycle. This nadir typically occurs just before the body prepares to wake ¹. Because core body temperature is tightly regulated by the circadian rhythm, the timing of this minimum provides a reliable indicator/anchor point/reference point of an individual’s internal biological night.

Understanding your temperature minimum is crucial for anyone seeking to adjust their sleep schedule or recover from jet lag.

Suppose you usually wake up at 7:00 AM. Your temperature minimum likely occurs between 5:00 and 5:30 AM. If you want to shift your sleep schedule earlier, you would seek bright light exposure after this time. Conversely, to shift later, you would expose yourself to light before this minimum.

To estimate your temperature minimum, record your core body temperature immediately upon waking for 3–5 consecutive days. Average these readings to approximate the nadir.

To be more specific, 90 minutes to 2 hours before your average waking time. ↩

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The 12 Month Celebration

Wed, 10 Jun 2026 00:00:00 GMT

Step 1: Self-Assessment

Begin by rating yourself out of 10 in each of the following areas:

🏋️‍♂️ Physical Health: Consider your fitness, energy levels, nutrition, and overall physical well-being.
🧠 Mental Health: Reflect on your emotional resilience, stress management, and sense of inner peace.
👪 Family: Evaluate the quality of your relationships and connection with family members.
👯 Friends: Think about your social life, support network, and friendships.
💑 Romantic Relationship: Assess the health and satisfaction of your romantic partnership (if applicable).
💼 Career: Consider your professional growth, fulfillment, and work-life balance.
💰 Finance: Reflect on your financial stability, habits, and progress toward financial goals.
📚 Learning: Evaluate your commitment to personal growth, skill development, and curiosity.
🌍 Experiences: Think about the richness of your life experiences, adventures, and memories created.

Step 2: Reflection

Ask yourself:

Which area am I feeling satisfied with? Why?
Which area am I feeling dissatisfied with? What factors contribute to this feeling?

Take time to journal your thoughts. Be honest and compassionate with yourself.

Step 3: Visioning the Future

Now, imagine you’re having a celebratory dinner with a friend in a year’s time. For each area, describe what a 10 out of 10 would look like. Be as specific and vivid as possible:

What habits, achievements, or changes would make you feel proud?
What challenges did you overcome?
How do you feel in each area?

This vision serves as a guide for setting actionable goals and tracking progress throughout the year.

Goal Setting

Intentional Living

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The 5-25 Rule

Wed, 10 Jun 2026 00:00:00 GMT

“The difference between successful people and very successful people is that very successful people say no to almost everything.” — Warren Buffett

= The 20-Slot Life Punchcard Rule

Steps

List 25 goals you want to achieve.
Pick the top 5 goals that truly speak to you. Circle them.
Cross out the other 20 goals. No matter how important they seem, they are the biggest distractions. Avoid them at all costs.
Focus only on your top 5 goals. Put all your energy and focus into them. The rest will only hold you back from reaching your ultimate success.

Focus is about saying no

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The 5 Second Rule

Wed, 10 Jun 2026 00:00:00 GMT

popularized by Mel Robbins.

The idea is simple:

Instead of saying “I should do this” and letting your brain argue with you, you count down 5–4–3–2–1 (or 3–2–1) and physically move immediately.

No debate. No motivation check. Just immediate action.

Your brain has a built-in hesitation loop:

“I should get up… but I’m tired… maybe later… I’ll check my phone first…”

Counting down interrupts that loop.

It shifts control from your emotional brain (fear, comfort, procrastination) to your action system.

It’s basically a force override button for inertia.

Examples

Getting out of bed → 3…2…1… stand up
Starting a hard task → 3…2…1… open the document
Going for a run → 3…2…1… put on shoes

The rule:

Don’t think about it, just start doing it. You must move before your brain starts negotiating.

The 3–2–1 method works because it externalizes executive function.

Do not use your willpower unless you absolutely have to

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The ability to bounce back quickly is one of the most important life skills

Wed, 10 Jun 2026 00:00:00 GMT

“Legends aren’t defined by their success, they’re defined by how they bounce back from their failures.” — Chris Bosh’s Speech at the 2021 Basketball Hall of Fame Enshrinement

“Jumping from failure to failure with undiminished enthusiasm is the big secret to success.” — Savas Dimopoulos

Your goal in life should be to reduce the amount of time it takes to get out of a bad state. The ability to bounce back quickly is one of life’s most important skills.

My wife once told me, “When you’re five, you can be mad for a day. When you’re ten, you can be mad for an hour. By the time you’re thirty, you get ten minutes—and then you have to move on.”

Life is full of frustration and disappointment. Real maturity isn’t eliminating bad moments—it’s shrinking the time they have power over you.

Becoming less reactive doesn’t mean nothing bothers you; it means you’ve trained yourself to recognize when you’re in a bad state and pull yourself out of it faster.

美國國家橄欖球聯盟（National Football League，NFL）歷史上最偉大的教練之一 Vince Lombardi 曾說：

It’s not whether you get knocked down, it’s whether you get back up.

重點不是有無被擊倒，而是能否再次站起來。

電影《洛基：勇者無懼》（Rocky Balboa）裡，有一幕是洛基父子在夜色下談心，他對著兒子說：

It’s not about how hard you hit. It’s about how hard you can get hit, how much you can take, and keep moving forward.

重點不是你打得多用力，而是你能承受多少打擊、撐過多少困難，然後繼續往前走。

Don’t panic

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The Anchoring Effect

Wed, 10 Jun 2026 00:00:00 GMT

The anchoring effect is a cognitive bias where people rely too heavily on the first piece of information (the “anchor”) when making decisions.

Once an anchor is set, subsequent judgments are made by adjusting away from that anchor, and there is a bias toward interpreting other information around it.

Examples

In negotiations, the first price mentioned often sets the tone for the rest of the discussion, even if it is arbitrary.
When a credit card statement suggests a minimum payment of $25, many people focus on that number and pay only the minimum—even, even if they could afford more.
Retailers use “original price” tags to anchor perceptions of value, making discounts seem more significant.

Adjustment Heuristic
The Framing Effect

References

Kahneman, D., & Tversky, A. (1974). Judgment under Uncertainty: Heuristics and Biases. Science.

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The Arrival Fallacy

Wed, 10 Jun 2026 00:00:00 GMT

“Arriving someplace more desirable at some future time is an illusion. This is it.” — Jon Kabat-Zinn

“The feeling ‘I’ll be happy when X happens’ will never bring you anything but discontentment. […] Consider a sailor trying to reach the horizon. It is unreachable. If the sailor sees the horizon as the point he must reach to achieve happiness, he is destined to experience eternal frustration.” — Thomas M. Sterner, The Practicing Mind: Developing Focus and Discipline in Your Life

= The Hedonic Treadmill/Adaptation = 抵達謬論

The illusion that “reaching some future destination will bring lasting happiness.”

Humans have a tendency to quickly return to a baseline level of happiness after positive or negative events.

人們往往誤以為一旦達到、實現某個重要目標後，生活便會迎來穩定，所有痛苦、悲傷與煩惱都將消失，從而獲得永久的幸福與快樂。然而，現實並非如此，這個世界上並不存在「王子與公主從此過著幸福快樂的生活」的童話式結局。

Beware of destination addiction: The idea that happiness is in the next place, the next job, or even with the next partner. Until you give up the idea that happiness is somewhere else, it will never be where you are.

Hedonic Happiness & Eudaimonic Happiness

「馬拉松後憂鬱症」— 因馬拉松賽事需要長時間的訓練與準備，讓跑者在賽前能夠有明確的目標及方向，然而，當比賽一結束，這種明確的目標感與方向感會突然消失，導致心理上的空虛及失落。

身份錯位（Identity Displacement/Dislocation/Disorder）

Your identity dictates your actions

Actions

Stay in contentment
- Contentment is the lasting goal. True joy comes from being content with what you have rather than pursuing what you don’t have.
Expect nothing
- Reward Prediction Error = Actual Reward — Expected Reward
- Miracles do happen when you least expect it.
- 「把目標砍半，以退為進」
- 「不要將任何願望的實現視為終點，亦或是一切焦慮與煩惱的終結。」— 雖然實現目標會帶來喜悅，但這種快樂往往比不上追求過程中的期待與熱情。一旦達成一個目標，我們便會開始追尋新的方向，這也是人生焦慮不斷的根源。沒有任何狀態能帶來絕對的安全感，因為人類天性便是不斷追求與渴望。因此，我們的目標不應是永久去除焦慮，而是學習如何控制焦慮，與焦慮共處。

Journey over destination

Miswanting

The Impact Bias

The Nova Effect

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The Ben Franklin Effect

Wed, 10 Jun 2026 00:00:00 GMT

What is the Ben Franklin Effect?

The Ben Franklin Effect is a psychological phenomenon where a person who has already done someone a favor is more likely to do another favor for that person, compared to if they had received a favor from them. This counterintuitive effect suggests that we tend to justify our actions by adjusting our attitudes: if we help someone, we are likely to conclude that we like them, because we wouldn’t help someone we dislike.

Historical Anecdote

The effect is named after Benjamin Franklin, who famously turned a political rival into a friend by asking to borrow a rare book. After the rival obliged, Franklin returned the book with a note of thanks, and the two became friends. Franklin wrote in his autobiography: “He that has once done you a kindness will be more ready to do you another, than he whom you yourself have obliged.”

Practical Applications

Building Relationships: If you’re trying to create a relationship, or even turn an enemy into a friend, you might consider what small favor you can request, rather than what you can give.
Conflict Resolution: Asking for help from someone you are in conflict with can soften their stance and open the door to reconciliation.
Leadership & Influence: Leaders can use this effect to build rapport and trust within teams by inviting contributions and assistance.

References

(Roghanizad and Bohns 2017)
(Flynn and Lake 2008)

Flynn, Francis J., and Vanessa K. B. Lake. 2008. “If You Need Help, Just Ask: Underestimating Compliance with Direct Requests for Help.” Journal of Personality and Social Psychology 95 (1): 128–43. https://doi.org/10.1037/0022-3514.95.1.128. ↩

Roghanizad, M. Mahdi, and Vanessa K. Bohns. 2017. “Ask in Person: You’re Less Persuasive than You Think over Email.” Journal of Experimental Social Psychology 69 (March): 223–26. https://doi.org/10.1016/j.jesp.2016.10.002. ↩

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The BS Asymmetry Principle

Wed, 10 Jun 2026 00:00:00 GMT


_{Source: Sketchplanations}

aka “Brandolini’s Law” (formulated by Italian programmer Alberto Brandolini in 2013)

The amount of energy needed to refute bullshit is an order of magnitude bigger than that needed to produce it.

This principle highlights how misinformation, nonsense, false/fake claims, or “BS” can be created quickly and spread easily, but debunking or correcting it requires much more effort, time, and resources.

Reality is complicated.

Correcting falsehoods is labor-intensive and slow.

It is easier to relate a simple lie than a complex truth.

Applications

Media literacy and fact-checking.
Social media moderation.
Science communication and public discourse.

Take the time and effort to correct misinformation

Skepticism

Have the courage to do the right things

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The Bystander Effect

Wed, 10 Jun 2026 00:00:00 GMT

= Bystander Apathy

“Let someone help, not me.” (Philpot et al. 2020)

People are less likely to help someone in need when other people are present.

Poem: Everybody Somebody Anybody and Nobody

This is a story about four people named Everybody, Somebody, Anybody and Nobody.

There was an important job to be done and Everybody was sure that Somebody would do it.

Anybody could have done it, but Nobody did it.

Somebody got angry about that because it was Everybody’s job.

Everybody thought that Anybody could do it, but Nobody realized that Everybody wouldn’t do it.

It ended up that Everybody blamed Somebody when Nobody did what Anybody could have done.

— Charles R. Swindoll

Philpot, Richard, Lasse Suonperä Liebst, Mark Levine, Wim Bernasco, and Marie Rosenkrantz Lindegaard. 2020. “Would I Be Helped? Cross-National CCTV Footage Shows That Intervention Is the Norm in Public Conflicts.” American Psychologist 75 (1): 66–75. https://doi.org/10.1037/amp0000469. ↩

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The Catfish Effect

Wed, 10 Jun 2026 00:00:00 GMT

= 鯰魚效應（The Catfish Effect）

指在團體或市場中引入強而有力的競爭者，以激勵其他成員提升表現、避免懶散或停滯不前。

這個概念源自於挪威漁業的故事：據說，挪威人運送沙丁魚時，發現如果將幾條活潑的鯰魚放入魚群中，沙丁魚會變得更活躍、更願意游動，減少死亡率 — 這是因為鯰魚的存在迫使沙丁魚時常保持在警戒狀態。

當一個團體長期缺乏外部刺激或競爭時，成員容易產生惰性，創新與成長動力減弱。引入一位能力突出、積極進取的新成員，或設立挑戰性的目標，能夠促使整個團隊重新審視自我、提升表現。

The Spillover Effect

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The Cobra Effect

Wed, 10 Jun 2026 00:00:00 GMT

= 眼鏡蛇效應

A well-intentioned measure can often backfire and have the opposite effect to intended.

A famous story on the power (or danger) of incentives:

There were too many cobras in India.

The British colonists, worried about the dangers of these venomous creatures, devised a plan to reduce the cobra population:

They offered bounties for cobra heads.

Some savvy locals developed a business model: Breed cobras, chop of their heads, turn in cobra heads and collect bounties.

The British realized what was happening and ended the policy.

In response, many of the breeders simply released their now-worthless cobras onto the streets, increasing the population of cobras.

The Cobra Effect is an example of Goodhart’s Law, which says that when a measure becomes a target, it ceases to be a good measure. Simply put, if a measure of performance becomes a stated goal, humans tend to optimize for it, regardless of any associated consequences. The measure often loses its value as a measure.

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The Curse of Knowledge

Wed, 10 Jun 2026 00:00:00 GMT

What is the Curse of Knowledge?

The Curse of Knowledge is a cognitive bias that occurs when someone, having learned or mastered something, finds it difficult to imagine what it is like not to know it. ¹

This makes it challenging to communicate information clearly to others who lack the same background or expertise.

Examples

A math teacher quickly glosses over basic concepts, leaving students lost.
A software developer writes documentation that only makes sense to other developers.
A manager assumes new employees are familiar with company acronyms and processes.

How to Overcome the Curse of Knowledge

Empathize with Beginners: Regularly seek feedback from novices and ask them to explain what they understand.
Use Simple Language: Avoid jargon and explain terms when they are first introduced.
Test Your Communication: Have someone unfamiliar with the topic review your explanations or instructions.
Break Down Steps: Assume less prior knowledge and provide more context than you think is necessary.

The Beginner Mindset

Expert Blind Spot: The tendency for experts to overlook the learning needs of novices. ↩

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The Daily Blueprint

Wed, 10 Jun 2026 00:00:00 GMT

起床儀式（Early Morning Routine）

Scribbling: Thought-dumping & Brainstorming ideas with Paper and Pen (紙筆⾃由書寫)
- 醒來後睜開眼，不馬上起身，繼續躺在床上，深呼吸，準備迎接醞釀一整晚的淺意識，這時，我會用紙筆開始寫下：
  - 就寢和起床時間
  - 任何靈感
  - 一整天的行程（尤其是最重要的任務）（Visualize/Plan the Day）
- 這個過程花費約 15–20 分鐘，我會確認所有浮現於腦中的想法都騰寫在紙上後，才會離開床鋪
帶著空空的腦袋去刷牙、洗臉
喝一大杯常溫水，約 500 毫升（Take an inner shower）
按下熱水壺，利用等待燒水的時間，在瑜珈墊上拉筋 Full-body Stretch
Open the curtains and window to get fresh air and sunlight
帶著熱水去書桌前
Meditation
- 若天已亮：出去散步
- 若天未亮：坐在書桌

Midday Routine

🚿 Cold Shower/Plunge
🚶‍♂️ Post-Lunch Walk 15 min
😴 NSDR (Non-Sleep Deep Rest)

Work Shutdown Ritual

💻 Tidy up digital workspace
🔴 Power off laptop
🍀 Close laptop lid
🧹 Clean up desk

Evening Unwind Routine

🌜 Dim the overhead artificial light → Use red light
🎹 Listen to Classical Piano Music
📝 Journaling (覆盤/盤點) (Daily Review/Reflection) → Close Open Loops
💊 Take Magnesium (500 mg)
📋 Plan & prepare for tomorrow
- 👕 Lay out clothes for the next day
- 🎒 Prepare essentials for backpack
- 📃✏️ Put an A4 paper & pen on the bedside table (for brain dump upon waking)
📚 Read (Kindle or Physical Books)
😌 Relax on an exercise mat

Sleep/Bedtime Routine

🙃 Invert Off The Bed
🥽 Wear A Sleep Mask
👄 Mouth Taping
👂 Ear Plug
🪖 The Military Sleep Method
🫁 The 4-7-8 Breathing Technique
🧠 Subconscious Mind Exercise — upon closing your eyes, give your mind an overnight task and don’t try to solve it then, e.g., “How might I make an extra $1k each month?”, and brainstorm on this question first thing in the morning before any input.

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The Diver Reflex

Wed, 10 Jun 2026 00:00:00 GMT

TL; DR A physiological response in mammals that reduces heart rate, conserves oxygen, and redirects blood to vital organs when submerged in water, especially cold water.

潛水反射：人體在水下的自我保護機制，有助於減緩心跳、降低焦慮感。

When cold water hits the face, a message is sent to the vagus nerve (迷走神經). The vagus nerve controls the parasympathetic nervous system, connecting the brain to the rest of the body and regulates the heart rate and breathing, among other essential functions. Thus, by activating the diver’s reflex, you are able to reset a hyper-aroused nervous system—your heart rate significantly decreases and an increase in peripheral vascular resistance occurs, leading to a redistribution of blood flow.

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The Drama Triangle

Wed, 10 Jun 2026 00:00:00 GMT

In 1968, psychiatrist Stephen Karpman introduced the “Drama Triangle” model, which describes three roles people unconsciously cycle through:

The Victim (“poor me”)
The Persecutor (“it’s your fault”)
The Rescuer (“let me help you”)

These roles are fluid and often shift. A Rescuer who feels unappreciated may become a Persecutor. A Victim who builds up enough resentment can also turn into a Persecutor. Regardless of where you start, everyone eventually feels like a victim.


_Source

In organizations, this dynamic manifests as triangulation: Person A has an issue with Person B but goes to a manager instead of speaking directly to B. The manager then inherits anxiety that belongs to A and B.

David Emerald’s Empowerment Dynamic offers a practical antidote: communicate directly.

In this model:

The Victim transforms into a Creator who asks, “What do I want?”
The Persecutor becomes a Challenger who holds others accountable with care.
The Rescuer shifts to a Coach who asks, “Have you spoken to them about this?”

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The Dreamlining Method

Wed, 10 Jun 2026 00:00:00 GMT

The Dreamlining Method is a goal-setting framework popularized by Tim Ferriss in his book (Ferriss 2011). It helps you clarify your dreams and turn them into actionable, time-bound steps—essentially setting deadlines for your dreams.

How to Use the Dreamlining Method

Write down your answers to each of the questions below.
Set a timeline (e.g., 6 or 12 months) for achieving each dream.
Break each dream into actionable steps.
Identify the first action you can take immediately.

Key Questions

What do you want to see?
What do you want to have?
Who do you want to be?
What do you want to try?
What do you want to do?
Where do you want to go?
What do you want to create?
What do you want to contribute to?
What do you want to overcome?

Ferriss, Timothy. 2011. The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich. Expanded and Updated ed. London: Vermilion. ↩

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The Effects of Music on Studying and Learning

Wed, 10 Jun 2026 00:00:00 GMT

Studying in silence or with quiet instrumentals is best. However, white noise, brown noise, and 40-Hz binaural beats can enhance focus and cognitive performance. If one chooses to listen to music, it should be purely instrumental, e.g., classical music. Music with lyrics can hinder comprehension and learning. ¹

The Mozart Effect

The theory that listening to the music of Mozart (e.g., Sonata for 2 Pianos, K. 448) may temporarily boost scores on one portion of an IQ test.

Minor Key Classical Piano Music

Use Incidental/Background Sound: Without sound, the brain will have the tendency to wander. ↩

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The Einstellung Effect

Wed, 10 Jun 2026 00:00:00 GMT

“The greatest obstacle to discovery is not ignorance—it is the illusion of knowledge.” — Daniel J. Boorstin

The Einstellung Effect describes a cognitive bias where our previous experiences and established solutions prevent us from seeing better or more efficient ways to solve new problems. When faced with a familiar challenge, we tend to default to methods that have worked before, even if those methods are suboptimal or inapplicable to the current situation. This effect is especially pronounced among experts, whose deep knowledge can sometimes limit their flexibility and openness to alternative approaches. ¹

For example, in classic experiments, chess masters sometimes overlook simple checkmates because they are fixated on more complex strategies that have worked in the past. In engineering, a seasoned professional might repeatedly use a tried-and-true design, missing out on innovative solutions that a newcomer might spot.

The Einstellung Effect is not just about stubbornness; it’s a natural consequence of how our brains optimize for efficiency. However, it can lead to “perspective blindness,” where we fail to recognize the unique aspects of a new problem because we are blinded by our own expertise.

To counteract the Einstellung Effect, it’s important to cultivate cognitive flexibility and a willingness to question our assumptions. Techniques such as “beginner’s mind,” seeking diverse perspectives, and deliberately challenging our first solutions can help us break free from habitual thinking patterns.

The Dunning-Kruger Effect

Experience and expertise can cloud our problem solving capability. ↩

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The Eisenhower Matrix

Wed, 10 Jun 2026 00:00:00 GMT

“What is important is seldom urgent and what is urgent is seldom important.” — Dwight D. Eisenhower

“Plans are nothing; planning is everything.” — Dwight D. Eisenhower

The Eisenhower Matrix, also known as the Urgent-Important Matrix, is a tool for time management and decision-making. It helps individuals and organizations distinguish between tasks that are truly important and those that are merely urgent, allowing for more intentional and effective use of time.

The matrix is divided into four quadrants:

Important & Urgent: Tasks that require immediate attention and have significant consequences if not completed. Examples include crises, pressing deadlines, and emergencies.
Important & Not Urgent: Tasks that are crucial for long-term success but do not require immediate action. These include strategic planning, relationship building, personal development, and preventive activities.
Not Important & Urgent: Tasks that demand immediate attention but are not truly important. These are often interruptions, meetings, or requests from others that do not align with your core goals.
Not Important & Not Urgent: Activities that are neither pressing nor valuable, such as excessive social media use, trivial chores, or time-wasting distractions.

Focus most of your energy on Quadrant II (Important & Not Urgent), as this is where growth, learning, and meaningful progress occur.
Minimize time spent in Quadrant III and IV by delegating, automating, or eliminating these tasks.
Use the matrix regularly to review your to-do list and ensure alignment with your values and long-term objectives.

Example

Suppose you have a looming project deadline (Quadrant I), a daily habit of reading for personal growth (Quadrant II), frequent email notifications (Quadrant III), and the temptation to binge-watch TV (Quadrant IV). The matrix encourages you to prioritize the project and your reading habit, while managing or reducing the time spent on emails and TV.

The Pareto Principle

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Notes

How to prepare for a marathon

Working Memory

Anger

Control the controllable

Dispel your narratives

Do great work

Leadership

Love

Overthinking

You don’t have a thinking problem—you have an action/skill problem: Overthinking breeds indecision, leading to inaction/underact. Accept the consequences, stay true to your values, and move forward. ​

Eckhart Tolle’s 7-step protocol to escape overthinking:

Peace from mind

The Paradox of Effort

Wu Wei

Attention Residue

Batching Emails and Text Messages

Deep Work

Do hard things

Callous Your Mind. Develop Mental Calluses.

Focus is about saying no

Frameworks to structure your day

Luck

Money

Quit social media

Task Switching

The Cost of Interrupted Work

The Hofstadter’s Law

The Ninety-Ninety Rule in Software Engineering

The Energy-Output Curve by Sahil Bloom

The Pomodoro Technique

You can achieve anything if you focus on one thing at a time

Abandon your ego

Always keep going

Be ready to change your mind completely at any given time

Choose your response

Creativity is just connecting things

Emotion Control

情緒量表 Mood Meter developed by Marc Brackett, Ph.D.

Failing forward turns setbacks into stepping stones

Find joy, not pleasure

Hope for the best, prepare for the worst

How to live a life?

The Pencil’s Tale１

德國哲學家康德（Immanuel Kant）的「人性公式」（Formel der Menschheit）

How to Make Your Own Energy Gels

Journey over destination

You don’t have a thinking problem—you have an action/skill problem: Overthinking breeds indecision, leading to inaction/underact. Accept the consequences, stay true to your values, and move forward.