A couple of weeks ago, I changed my social media handles and website domain. Again. Updated my bios. Declared (at least to myself) that I was finally clear about my path forward.

Three days later, I changed it all back.

This cycle is unfortunately familiar. I get a burst of clarity, followed by the rush to align everything from my site to my social media accounts, maybe even a new logo and domain. Then, I feel a subtle but growing sense of discontent by the end of the week.

I used to think this meant I was indecisive. After deep introspection, and some therapy, I’m starting to understand that it’s more complex than the boxes I’ve been trying to fit into.

In college, I wrestled with two equally strong pulls: health and well-being versus technology and electronics. I loved biology, psychology, and learning about the human body. But I also loved computers, systems, and discovering how things worked under the hood.

I considered majoring in computer science, but that was a math degree with a concentration in computer science at my school. A rough experience with Calculus in high school convinced me that majoring in math or engineering was a bad idea. So I decided to study biology with the goal of becoming a physician or physical therapist.

That decision led to a 22-year career as a physical therapist and practice director. But in the background, the tech never stopped calling. I taught myself to develop websites, build custom computers, and fix nearly anything with a power button. I even built a DIY Bluetooth adapter for my SUV.

Eventually, I made the leap into digital transformation a few years ago, finally bringing my tech interests to the forefront of my career.

Writing has always been woven through my life. A constant companion regardless of which path I was on. In addition to my formal careers, I wrote for health and medical publications, and consulted on tech products in the healthcare space. Though I straddled these worlds, I never felt fully part of any single one.

This back-and-forth, pendulum swinging between tech and health, has shown up in my career, my side hustles, and my creative projects. I’ve spent countless hours drawing Venn diagrams, journaling furiously, and going down YouTube rabbit holes about purpose and ikigai.

And here’s what I’ve realized: the problem hasn’t been not knowing what I want. It’s been the fear of losing what I don’t choose. Or choosing the wrong path.

Each time I lean hard into one identity like health writer and consultant, I worry I’ll lose credibility in digital transformation. If I focus too much on tech, I worry people will forget I have two decades of clinical experience.

It’s like I’m afraid of being misinterpreted, or worse, boxed into a version of myself that doesn’t reflect the whole story.

But trying to keep every door open means I end up standing in the hallway.

This kind of circular thinking is exhausting. It siphons off energy that could be used for anything else. And it’s sneaky because it looks like “planning” or “strategic thinking.” But underneath, it’s often just fear in a business-casual outfit.

What I’m starting to learn is that this isn’t a flaw to fix. It’s a mindset to reframe.

I don’t have to choose between health and tech. I am both. I always have been. My value isn’t in being one thing—it’s in the perspective I bring from walking between the worlds. And maybe that’s the real answer: not to pick a side, but to design a life that lets me keep integrating the parts.

So yes, maybe I’ll change my domain name again. (Let’s be honest, I probably will.)

But now, I’ll try to see that not as indecision, but as iteration. A visible sign that I’m still exploring. Still evolving. Still willing to get it a little wrong in order to get it right for me.

If you’ve ever felt stuck between identities, or scared to choose because it feels like letting go of something you love or part of your identity, just know you’re not alone.

The hallway is crowded.

But the path isn’t about choosing the one right door.

It’s about creating one of your own.

Here are some topics I’m exploring for future posts:

• How my DNA test results changed my history, created questions, and challenged my perception of myself

• How math could prove that our outcomes are products of our responses to events we experience

• The connections between chronic cortisol elevation, brain fog, and ADHD-like symptoms

• The role of the cerebellum in ADHD and how balance training might help improve symptoms

• The connection between movement, attention, and our ability to focus

I haven't published here since December 2023. Not because I stopped writing, but because I needed to figure out what this place should be.

What happened

I spent too much time overthinking platforms, names, and niches. The more I wrote elsewhere, the more I realized I wasn't interested in becoming whatever algorithms want writers to be these days.

This quote from , cofounder of 37signals, kept coming back to me:

Write when you have something to say, not when you need to fill up space. Calling your writing "content" is at the root of the problem. Content takes up space, it doesn't have anything to do with communication.

He's right. And that's why I'm starting over.

What's changing

I changed the name of the publication. A simple name change, but it represents something bigger.

I'm not going to focus on:

• Finding a profitable niche

• Optimizing for algorithms

• Creating "content" on a rigid schedule

• Pretending to have all the answers

Instead, I'll write when I have something to say about things like:

• Technology's effect on our attention and wellbeing

• Health and well-being experiments

• ADHD insights

• Mindful productivity (minus the hustle culture)

• Midlife observations

• Life transitions

Sometimes short. Sometimes long. Always direct and honest.

What to expect

No AI-generated posts. No life hacks promising 10x productivity. No hustle culture nonsense.

Just clear writing about real experiments, experiences, and questions. Sometimes messy. Sometimes unfinished. But always something I genuinely care about.

The theme is exploration and growth. It's about sharing a perspective on things you might care about too. Filtered through my experience, but aimed at ideas that matter beyond my story.

When I left patient care years ago, what I missed most were the deep connections with patients. Their stories. Their experiences. Talking about real human things.

That's what I want to recreate here. A place where I can explore what matters, try new things, and figure stuff out along the way. No pretending to have it all figured out. Just honest writing about the journey.

If you're looking for something real in a world of manufactured content, you might like it here.

Welcome!

P.S. - That's what's been on my mind lately. What about you? What have you been thinking about these days?

One of my family members fell while he was home alone. He was determined to get himself back into his wheelchair. But, his weakness and impaired motor control from a neurological condition prevented him from getting up. 

He was stuck on the floor for several hours. 

When other family members arrived, he was too exhausted to try again. An EMS team arrived and helped him into his wheelchair.

He shared his experience and frustration in a recent conversation. As a lifelong athlete, he maintained a high fitness level and strength before his illness. He had always looked and felt much younger than his age. 

However, his condition made it nearly impossible to exercise and severely limited his functional mobility.

Functional Mobility

Maintaining functional mobility as we age contributes to a healthier and more active lifestyle. It’s also related to longevity.

Functional mobility is the physiological ability to move independently and safely in a variety of environments in order to accomplish functional activities or tasks and to participate in the activities of daily living at home, work and in the community.

– The National Institutes of Health

As a physical therapist, I treated thousands of patients with orthopedic and neurological conditions over two decades. I've seen firsthand how people can either thrive or deteriorate physically as they get older. 

Some embrace healthy lifestyles and retain impressive strength, balance, flexibility, and mobility into their 70s, 80s, and beyond. Others grow increasingly sedentary and struggle with basic movements.

The key difference? 

How well they could control their bodies in space.

Many factors contribute to our ability or inability to control our bodies. I developed a simplified framework based on four interrelated factors that impact functional mobility. That framework became part of my treatment plans and patient education programs.

Four Foundational Factors

The four foundational areas in the framework are strength, flexibility, balance, and body mass. Other Components include coordination and stamina, but I wanted to keep it simple. This section gives an overview of these factors, but specific exercise programs and protocols are beyond the scope of this article.

Strength

To move your body mass through the world, you must generate enough force to overcome the effects of gravity, inertia, and friction. If you can’t generate enough force, you can’t move. An example is the inability to rise from a chair or get up from the floor.

People often avoid strength training as they age. Some dislike traditional weight training. Others fear injury. There are many other ways to get stronger. 

Body weight exercises like free squats, box squats, and push-ups are great ways to improve functional strength. Other options include resistance tubes, kettlebells, and lifting household objects.

Start slow if you haven’t exercised for a while. Do less in the beginning and work your way up. It’s easy to make it more challenging, but you might get discouraged if you’re too aggressive in the early days.

Flexibility

For the purposes of this article, I’m using the term flexibility in a broad sense that includes muscle lengthening, joint mobility, range of motion, and connective tissue extensibility. It’s the ability to move freely through a range of motion without pain or limitations.

Traditional stretching exercises that target the legs, hips, shoulders, and spine are great for improving overall flexibility. But they can be tedious and difficult if you have significant restrictions.

If you hate stretching, try yoga, pilates, or tai chi. You could also try a more recent type of program called mobility training. All these activities are great for improving joint range of motion, increasing muscle length, and improving the quality of your movements.

Balance

Maintaining your balance is vital, but you also need to be able to recover your balance. When I talk about balance, I include static and dynamic balance. Both are important for maintaining safety and function.

Balance is your ability to control your center of gravity (COG) around your base of support (BOS). It’s what allows you to stay upright and steady under various conditions. When your COG moves too far outside your base of support, you will either fall or take a step to prevent it.

Balance training should include static and dynamic activities on stable and unstable surfaces. 

A typical sequence for progressing static balance training is:

1. Standing on stable surface with eyes open

2. Standing on stable surface with eyes closed

3. Standing on unstable surface with eyes open

4. Standing on unstable surface with eyes closed

You can use sophisticated specialized equipment, but it’s not necessary. In most cases, you can do basic balance activities at home if there are no underlying medical conditions causing balance problems. Standing on a pillow or cushion can create enough surface instability for most people.

Dynamic balance training can include reaching high and low to the same side and across your body. More advanced activities might add throwing and catching while standing on stable and unstable surfaces. 

Standing perturbations are another form of advanced training. This technique requires another person to nudge you from the front, back, and sides while standing. You can use the same progression as static balance training to increase the challenge.

The goal of dynamic balance training activity is to maintain stability while moving your center of gravity outside your base of support.

Body Mass

No matter what your body size, the key is to be able to move around safely. As long as you have enough strength and flexibility to move while maintaining good balance, body mass may not be a problem. 

When body mass is too high, it causes increased compressive force in the joints. Excessive compression in the joint can cause inflammation and joint surface damage that could lead to arthritis. The spine, hips, knees, and ankles are most susceptible to this damage.

Cases

John stood 6’ 8” tall and weighed 475 lbs. He was strong, and able to walk at his previous weight of 750 lbs. His static and dynamic balance were good. I was shocked when he demonstrated his flexibility by bending over and touching both palms to the floor without difficulty.

His main problem was the compression in his joints. According to the Harvard Medical School, the force on your knees is 1.5 times your body weight when you walk on level ground. Prior to his weight loss, the force on John’s knees was over 1100 lbs. He decreased that force by ~400 pounds when he lowered his body mass.

John’s body mass restricted his functional mobility.

Mr. C was a lean 68 year old man of average height. He had good static standing balance and reasonably good dynamic balance. But, he had some difficulty reaching outside of his base of support.

Unfortunately, his trunk and limbs were stiff and weak. Although his body mass was within the normal range on the Body Mass Index, he struggled getting up from a chair or bed. He had restricted range of motion in both shoulders and hips.

Mr. C’s weakness and limited flexibility restricted his functional mobility.

Mrs. L lived at the other end of the spectrum. She arrived in physical therapy with complaints of knee pain after gardening. During my evaluation, I discovered that she’d been in a squat position for nearly 3 hours when her symptoms started. She explained that this was a typical practice from growing up in China.

Although she appeared to be in her mid-60s, she was actually 93 years old. She was petite, but unusually strong. Her static and dynamic balance were outstanding, even for a much younger person. She could perform a deep squat and return to standing without losing balance.

Mrs. L had outstanding functional mobility from thriving in all four areas of strength, flexibility, balance, and body mass. Her knee pain was due to moderate inflammation from squatting for nearly three hours without a break. 

Summary

By understanding the impact of strength, flexibility, balance, and body mass, we can maintain control of our physical abilities. Rather than accept inevitable decline.

Just as we invest in financial planning and healthy diets, mindful efforts to exercise and maintain functional mobility allow us to thrive across all stages of life. 

Whether our goals are playing with grandchildren, enjoying activities, or simply getting around safely, deliberate investment in these four pillars pays dividends through an active, independent, and fulfilling life.

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I’ve been listening to the new Elon Musk biography by Walter Isaacson during my commute. A common theme is that Musk questions everything.  

In Chapter 18, Isaacson shares a story from the early days of SpaceX. The team was starting to build rocket components, but the cost was outrageous. Musk was frustrated that their Merlin rocket engine was several times more expensive than a Tesla engine, which was four times heavier.

He questioned his team about the tremendous cost difference. The reason was that rocket components were subject to hundreds of requirements and specifications set by the military and NASA. Other rocket manufacturers followed these standards without challenge.

Musk took a different approach. He made his engineers question all specifications. He instructed them to find out who created each requirement. Not the department. The specific person who approved them.

When they found the responsible party, Musk grilled them about their reasoning and the factors involved in making the decision. His intense inquisitions led to many changes to rocket component specifications and requirements.

People around Musk might have assumed his questioning was motivated by arrogance. Or contempt for those he deemed less intelligent or capable. 

It hit me differently.

The stories about Musk’s approach reminded me of experiences from my childhood. I was the kid who asked so many questions that it drove adults crazy. My curiosity was insatiable. Machines and technology consumed my attention. 

I needed to understand how everything worked.

I spent hours reading encyclopedia entries to learn about topics that interested me. 

I wrote essays to capture the information and help me understand it. 

I was in heaven when I received a 21-volume fountain of knowledge called the Illustrated Science and Invention Encyclopedia: How It Works. The set included detailed drawings and schematics of nearly every major invention. 

Musk’s persistent questioning reminded me of being that child. The uncontrollable drive to know and understand. Sensing the frustration of those around me. But unable to stop asking questions. 

Maybe his motivation WAS arrogance. 

Maybe it was just his natural tendency.

The Questioner Tendency

In The Four Tendencies, Gretchen Rubin describes four ways people respond to expectations. She says these tendencies affect every aspect of our behavior, such as decision-making, meeting deadlines, and engaging with others. Rubin calls the four categories Upholders, Obligers, Rebels, and Questioners. 

When I took The Four Tendencies Quiz, I was the Questioner. It didn’t surprise me. My life experience supports my Questioner tendency. I’m driven by a need to understand the reasons for things. I constantly pursue better ways to do things.

Hearing someone say “That’s the way we’ve always done it” elicits a strong visceral response in me. It reeks of blind acceptance and complacency. 

Questioners question all expectations. Inner and outer. 

We’ll do something if we’re convinced it makes sense. If it doesn’t make sense, we won’t do it.

The line between Questioners and Rebels is thin. When I’m pushed too hard to comply with something without context, my Rebel traits emerge.

This occurred frequently during my time as a corporate healthcare leader. I consistently challenged our operational processes and business development strategies. However, the organization was mired in complacency and a lack of innovative thinking.

My persistent questioning met with stiff resistance. It resulted in weekly “spirited discussions” with my regional manager and other senior leaders. When we reached a final deadlock, I moved on.

In the video below, Rubin talks about the pros and cons of being a Questioner. One point she makes is that Questioners can be tiresome. To themselves, and to people around them.

Many people consider Elon Musk a Rebel, but I’d bet that he’s actually a Questioner. It would explain his compulsion for constantly asking “Why,” and his tenacity in pursuing the first principles behind problems.

His methods might frustrate his teams and others around him, but no one can argue with his results. Musk’s projects generate innovations and products that profoundly impact our society.

His reasoning skills and ability to ask deep, insightful questions are pivotal in his success. 

Questioning Frameworks

Questioning plays a crucial role in learning and problem-solving, but there are many ways to approach it. There are three primary frameworks powering innovation in various fields. 

Socratic Questioning

Socratic Questioning originated from the Socratic Method of teaching. This framework involves a series of open-ended questions designed to stimulate critical thinking. It encourages people to explore and clarify their own thoughts and ideas.

The Five Whys

This technique, developed by Sakichi Toyoda, is used in problem-solving and root-cause analysis. The process involves asking "why" repeatedly (typically five times) to identify the underlying cause of a problem. It helps to dig deeper beyond surface-level issues.

First Principle Reasoning

While not a traditional questioning framework, this approach requires breaking down problems into fundamental principles and questioning assumptions. It encourages a fresh perspective and has been instrumental in Elon Musk’s innovative endeavors with companies like SpaceX and Tesla.

Musk incorporates aspects of all three frameworks. He drives innovation by combining this approach with a natural Questioner tendency and the ability to quickly integrate answers into his thought process. The resulting methodology has become standard practice in his companies. It’s called The Algorithm. A 5-step process that starts with questioning. 

The Power of Persistent Questioning

Questioning is imperative for innovation. Even when it ruffles feathers. By continually asking "why," we challenge assumptions and established practices. This forces critical examination of the thinking behind the way things are done.

Frameworks like the Socratic Method, The 5 Whys, and First Principle Reasoning are powerful tools. They leverage iterative questioning to unearth root causes and fundamental truths. 

In the hands of a natural Questioner, these tools drive curiosity and unlock innovative solutions. The intense questioning utilized by innovators like Elon Musk stems from an innate tendency to probe and a desire to find answers. 

Organizations can harness the power of questioning by embedding it into processes and culture. Leadership should encourage teams to constantly analyze and challenge standards through a spirit of learning, rather than compliance. This facilitates understanding of systems at a basic level, enabling teams to rebuild them in an optimal way.

A question-driven environment lays the foundation for innovation, but it requires high-quality discussions. Questions should lead to constructive debate and understanding, not divisiveness. With open and honest dialogue, questioning can transform entrenched systems that no longer serve.

The most influential innovations in history trace back to questioning the status quo. By creating a culture of inquiry, we can unlock our greatest potential and ease frustration. A spirit of discovery propels progress more than blind acceptance ever could.

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I climbed the stairs to the split-level home and rang to doorbell. A voice yelled, "Come on in, it's unlocked."

When I entered her home, a delicious scent of pot roast hung in the air. Mrs. J sat in a recliner at the far end of her cozy living room. A walker stood on her right, ready to assist when she needed to move. On the left, a small table held a notebook, an iPhone, and a small device for measuring blood oxygen levels.

After the usual pleasantries, I started the session by gathering her past medical history, current living situation, family support, and other information. 

"Did they tell you I'm 95 years old?"

As she spoke, I noticed the Apple Watch on her left wrist and the iPad in her lap. Mrs. J saw my attention shift to her devices. Without prompting, she professed her love of Apple devices and their ecosystem. A true Apple fangirl.  She raved about how useful and easy they were for older people to learn. Her Apple watch measured heart rate and oxygen levels, so it often replaced the hospital-issued pulse oximeter.

Next, the physical exam. I checked her strength, balance, and mobility to determine her levels of safety and function. Standing with her walker, Mrs. J boasted that she hadn’t used any type of assistive device before her fall. She removed her hands from the walker and stood on one leg for a few seconds, to prove she had good balance.

Just before we started walking, she leaned in and tilted her head toward me. With a wink and a slight smile, she said, “I still live on my own and I drive every day.” 

We walked around the house so I could check her stability and endurance. Like a museum tour guide, Mrs. J showcased family heirlooms and antiques in every room. The prime exhibit - her quilting room. Several large, heavy quilts hung from racks on the wall. Mismatched patches of patterned material covered the sewing station. A partially finished quilt laid across a table.

Her attention to detail and craftsmanship were outstanding. It was clear that she’d done it for a long time, but I was curious.

“How long have you been quilting?”

“Oh, I’ve done it for nearly 30 years. I started when I was 68.”

She continued, “I’m the president of my quilting club. And three other social clubs.”

We continued our tour, leaving the quilting room and heading downstairs. Mrs. J explained her usual method of carrying her basket of dirty clothes to the laundry room using the stair rail for support. In the laundry room, she stood steady as a statue as she simulated dumping clothes into the washer.

The last stop on our journey was the exit to the garage. I needed to assess her ability to leave her home safely. When I opened the door to the garage, I saw her new charcoal Toyota RAV4 waiting patiently. She smiled as she stared at this symbol of independence and freedom. 

“I bought it last year. Paid cash. My son said I shouldn’t, but I told him it’s my money.”

We practiced going in and out of the garage for a few minutes, then headed back upstairs to finish the session.

Mrs. J returned to her recliner. I packed up my equipment and sat across from her to review the session. We discussed her goals and scheduled follow-up visits.

I’d never met anyone like her in my 20-year physical therapy career. 95 years old. Her enthusiasm for life. Her passion for technology and learning new things. Her mental sharpness and fierce independence.

She was remarkable.

I had to know her secret.

I asked her what she thought helped her age so well. 

“You want to know my secret?”

“JUST KEEP MOVING.”

And there it was. So simple. So clear. Three little words.

In those three little words, a profound philosophy for life. Aspirational. Practical.

JUST KEEP MOVING.

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What can a bestselling author teach us about creating a life worth reading?

This is the pivotal scene in the premier of Reginald the Vampire, a series on the SYFY Network. The show stars Jacob Batalon of Spider-Man fame and is based on the Fat Vampire book series by .

But who is Johnny B. Truant?

What can he teach us about creating a life worth reading?

How did he go from being a PhD student working in a deli to becoming a bestselling author with a popular TV series?

The Copywriter, Blogger, and Course Creator

I discovered Johnny’s work in 2010 while looking for resources to help me become a better writer and blogger. One of the top results was an article on Copyblogger called How to Write Your Ass Off. The edgy title stood out from the rest of the bland search results.

Of course, I had to click the link.

The featured image was a shadowy figure wearing a hat. The first line read My name is not Johnny B. Truant.

What?

He shared his reasons for using a pseudonym, and his thoughts on the importance of writing what’s real and being brave. His writing style was captivating and made me want to continue reading. And that’s what I did.

I followed the linked posts at the bottom of the page for at least 45 minutes. Time evaporated. It was like binging a Netflix series.

Johnny’s provocative writing style pulled me in month after month. He was a master copywriter with a punk rock vibe. His titles included:

• How to Write Your Ass Off

• Why Johnny B. Truant Wears Women’s Underpants

• The Badass Project

• The Universe Doesn't Give a Flying F**k About You

The later article was so popular that it led to a book of the same name.

In 2012, I attended a webinar he cohosted called How to start a $100,000 per year business, even if you're starting on a shoestring. The session was so compelling that I enrolled in their 8-week blogging course, The Bootstrap Boot Camp.

His fans didn’t know that he was about to make an epic pivot in his writing career.

The Author, Podcaster, and Entrepreneur

Johnny wrote his first book, The Bialy Pimps, in 1999 while pursuing a Ph.D in molecular genetics and working in a deli. The book was a fictional story that mirrored his life at the deli. He said the first draft was just an exaggerated version of his experiences. He even used his coworkers’ real names until the later drafts.

In a 2022 interview on The Creative Penn podcast, he said he wrote The Bialy Pimps as a creative escape from counting red-eyed fruit flys in the lab. A role he hated.

He finally published the book in 2013, a year after Fat Vampire was released.

Yes, the book that led to the series on the SYFY Network.

Around the time I attended his blogging webinar, Johnny started the company Sterling and Stone with fellow writer Sean Platt. The pair with writer David Wright became ridiculously prolific storytellers and world builders. They published dozens of books each year, often as multi-volume book series.

Within a few years, their company grew to include producing podcasts, developing writing software, and hosting a convention. The success of The Self Publishing Podcast helped Johnny transition to a full-time writer. It also led to teaching other writers through nonfiction books and courses.

Sterling and Stone evolved into multimedia story studio with 15 writers creating stories for books, audio, and screen. Their goal is simple. To change the world with stories.

Johnny has become one of the most prolific writers of our generation. He has authored and coauthored more than 100 books. I own 28 of them.

He also writes more than one million words each year. Let me repeat that for those in the back row.

A Better Story Using Genre Therapy

I found an interesting interview with Johnny on The ZDoggMD Show on YouTube while researching people who reinvented themselves. ZDoggMD is a physician who usually produces content about health and medical topics. The two connected online over their shared experience doing research with fruit flys in graduate school.

The part of the show that caught my attention was the conversation about Genre Therapy. I’d heard the term but couldn’t remember where I’d heard it until Johnny referred to his book, The Story Solution.

The book presents the idea of life genres. In this context, genre is a metaphor for the categories where we place ourselves - or get placed by others. Among other things, these include your type of career, marital status, hobbies, and personality.

Genre Therapy is a process that Sterling and Stone uses to help writers find the best fit for their writing. The first question is what genre do you want to write, but the second question is why?

Johnny gives an example of a new science fiction writer who joined their story studio. She struggled with her work, so they used genre therapy to help her discover her best fit.

After going through Genre Therapy, it was clear that she should write young adult fantasy instead of science fiction. As Johnny explained, “in science fiction, you have to explain the magic, but she just liked the magic.” She struggled because she was forcing the wrong genre.

Changing My Genre

I could’ve used Genre Therapy when I experienced burnout in my physical therapy career. Blind to my misery, I could’ve benefited from an outside observer asking me why I still wanted to be a PT. Maybe my answer would’ve reeked of the sunk cost fallacy. I invested a lot of time and effort into my career.

Then again, maybe my epiphany would’ve come sooner. I might have leaned into my passions for writing and tech sooner. I might have realized that sometimes our genre changes as we grow.

Now What?

In The Story Solution, Johnny and his coauthor describe choosing our path in life as writing our own story. The decisions we make lead to the genres we live in. Our careers. Our marital status. Whether we have kids. He also reframes setbacks and failures as plot twists. The important thing is that we can choose new genres at any time.

Johnny B. Truant’s career reads like a novel. He went from a Ph.D. student to a copywriter, a self-help blogger, and a best-selling author. And he now has a popular TV show based on one of his book series.

He got there by creating his own path and challenging the status quo. Reframing his failures. Writing his own story.

You’re the hero of your own story.

Keep going. Change genres.

Create a life worth reading.

1To learn more about Johnny B. Truant visit his Substack called Inspired as F**k or his website.

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I hugged my youngest daughter as I said goodbye.

“I love you, kid. I’ll see you at Thanksgiving.”

Her first college family weekend was ending. As we drove away, a bittersweet mix of pride and nostalgia washed over me.

I missed her already.

She’d adapted so well to college life. She was thriving. We’d achieved another badge in our ever-evolving role as parents.

It was the most recent of many milestones. In the last two years, we experienced a college graduation, two high school graduations, a wedding, and our youngest moved away to college.

As parents, we’d spent years serving as the guardians, the protectors, and the decision makers for our children. That all changed. We faced a realization that’s as challenging as it is inevitable.

Our kids needed guides now, not guardians.

Our new mission wasn’t to shield them from adversity but to help them develop the knowledge, skills, and wisdom to navigate life’s challenges.

It was like stepping off the edge of a cliff blindfolded.

Giving up control is a struggle. It’s letting go of the bike for the first time. We worry that they might get hurt, but we understand the importance of being independent. It’s nerve-wracking but essential for growth.

Communication is crucial during this shift. It becomes a partnership requiring open and honest dialogues that help us understand their needs, aspirations, and concerns. The one-way street of parental dominance is closed. Welcome to the new bustling intersection of young adulthood, where ideas, thoughts, and emotions flow freely in many directions.

As newly minted guides, we redefine boundaries and expectations that align with our young adults’ newfound independence. It provides structure and security but allows them to explore their autonomy.

When we discussed college majors and career plans, I assured them a 40-year plan wasn’t necessary. Especially at 18 years old! I told them to find a starting point and follow their curiosity.

Adjusting how we offer support is vital. We’re a source of encouragement. The voice reminding them of their strength and resilience in facing whatever life throws their way.

But we also give honest and objective feedback. This balanced approach empowers young adults. It enables them to make informed decisions and tackle life’s challenges with confidence and self-awareness.

Patience might be our greatest asset, forged in the fires of their childhood. Our youths in transition will make mistakes as they construct their paths. It will be messy. It will be frustrating. But our patience will be the light that helps them find their way.

It’s a pivotal juncture on the winding road of parenthood. A transition as inevitable as a sunrise. The wild ride requires relinquishing control, setting new boundaries, and adjusting communication styles.

Patience and a willingness to learn from the souls we’ve nurtured are the compass and map.

It’s the evolution from guardian to guide.

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When I lost my job at the start of the pandemic, I became a full-time freelance medical and technical writer and editor. My work required extensive research and citations of scientific references. I needed a way to manage the avalanche of information.

In my quest to find a solution, I discovered the world of personal knowledge management (PKM) that dominated social media, YouTube, and the blogosphere.

Roam Research started a landslide when it sent thousands down the rabbit hole to learn about Niklas Luhmann, Zettelkasten, and a new concept called networked note-taking. Evernote, the OG king of digital note-taking, lost its footing and fell into the technology abyss. 

An explosion of new note-taking apps and knowledge management strategies captivated the internet. I jumped on the hype train without looking back. 

I explored dozens of productivity tools, platforms, and methodologies. Productivity podcasts, YouTube videos, and audiobooks became my constant companions.

What did I learn?

A rivalry exists in the personal knowledge management community between traditional hierarchical folders and self-organizing emergent structures. Said another way, it's the battle between order and chaos.

The Appeal of Order

The traditional hierarchical folder structure we use with our computers addresses our need to impose structure and order. This method is familiar and comfortable because we’ve been conditioned over time to believe it’s the natural way our brains work. Tools like Evernote, Notion, iCloud, Dropbox, and Google Drive follow this approach.

Evernote and Notion are great at managing information using traditional files and nested folders. They work well if we know where things should go when we encounter them. We might even get a small dopamine surge when we tuck notes and ideas into their appropriate folders. It makes us feel organized and accomplished. 

Unfortunately, the feeling is short-lived. 

Finding information becomes difficult because we need to remember where things are stored. Tags help at first, but the system buckles under the volume of information and weight of excessive tagging.

The Allure of Chaos

The self-organizing emergent structure is a recent PKM phenomenon that uses a somewhat chaotic approach. It combines tags, backlinks, and sometimes AI to create connections between ideas and information. Tools that leverage this concept are Roam Research, MemX, Capacities, Logseq, and my favorite, Obsidian.

When this new class of networked note apps hit the market, they promised to save us from the tyranny of traditional folders - no more wasting time searching for information. We’d never lose information again or forget where we stored it.

Tags were nothing new, but backlinks were the sexy new feature set to change the world.

When I started using these tools, the lack of folders and structure liberated me from the drudge of managing my system. It ignited my creativity and matched my brain’s natural tendency to connect ideas and information.

However, there was a downside to not having folders and structure - the absence of physical places to store things like notes for meetings or projects. Tools like MemX and Roam Research rely only on tags, backlinks, and global search to find specific notes. 

Most of these platforms display a linked notes section to promote serendipitous connections between ideas. It’s a great feature, but it can be a distraction. A quick peek at the list of linked notes often knocked me off task or sent me down a different rabbit hole.

Each time I tried a pure networked notes app, my knowledge management system broke. It sabotaged me like Steven Pressfield’s archenemy, The Resistance.

Each time, I returned to Obsidian. 

The Duality of Obsidian

Obsidian is a flexible writing and note-taking app that adapts to the way you think. It prioritizes privacy and stores files on your local device. Each note is a separate file that uses plain text and markdown. A vast library of plugins and themes allows you to customize the platform to meet your needs and preferences.

Its true power for me is support for both hierarchical folders and emergent structure through tags and backlinks - order AND chaos.

I need messy areas where I can drop notes, drafts, incomplete thoughts, and references without worrying about which folder to put them in. When I create them, I add appropriate tags and connect them to related notes using backlinks. This process adds context and connects ideas in my knowledge graph.

When I review these fragments of information, I use them as building blocks to create structured reference notes. My reference notes, also called permanent notes, might go into specific folders if they’re daily notes, project notes, or writing drafts. Otherwise, they live in my PKMS folder that thrives on self-organization through tags and backlinks.

Obsidian has been the heart of my personal knowledge management system for more than two years. My system evolves as the platform matures and my needs change.

I’ve switched to several other tools for short periods, but I always come back to Obsidian, even when other tools have more cutting-edge features.

Why do I come back to Obsidian?

After months of chasing shiny objects, migrating data, and learning new tools, I was exhausted. I became less productive, and my creativity bottomed out.

It was time for a one-on-one with myself. I sat alone at my desk with pen and paper, then created a mind map of the features I needed in my knowledge management system.

I surrendered to the waves of flow and lost myself in thought. 

When I pulled myself out of the deep end, I reviewed my diagram and discovered some interesting things.

Of all the tools I’ve tried, Obsidian is the best at supporting both chaotic and ordered thought.

It allows me to create folders and sub-folders for organizing reference information and other groupings. But it also promotes emergent structure through the use of backlinks and tags. Even better, it supports the use of inline backlinks and tags within the text of my notes and writing drafts.

Obsidian also has visual knowledge graphs that show connections between notes and ideas in the knowledge vault. Each node represents either a note or a tag. The nodes grow in size as the number of connections increases. This feature makes it easy to find the most connected topics and ideas in your knowledge management system. Some people consider the graphs useless, but as a visual thinker, it's a source of inspiration and creativity. 

Exploring my graphs and discovering connections reminds me of the scene from Interstellar when Matthew McConaughey floats through the Tesseract, visiting his interconnected memories from a new perspective.

Final Thoughts

In the world of personal knowledge management, a tug-of-war exists between structured thought and creative chaos. 

The appeal of order is undeniable. Traditional hierarchical folders and file structures are familiar and comfortable. However, they have limitations when our information volume grows. Tags help, but the system eventually buckles under the weight of excessive tagging.

On the other hand, chaos can be equally enticing. Self-organizing emergent structures, with tools like Roam Research and Obsidian, offer a more fluid way to connect ideas and information. They free us from the constraints of folders but can sometimes lead to distraction and frustration.

In my quest to create my knowledge management system, I discovered Obsidian, a flexible app that bridges the gap between order and chaos. It supports both hierarchical folders and emergent structures, offering a versatile and customizable approach.

Obsidian’s power lies in its adaptability to the way you think and work. It empowers you to create order when needed and encourages creative connections between ideas. In a world inundated with information, this balance is crucial.

As you navigate the sea of productivity, remember no tool or method is perfect for everyone. Finding the balance that suits your unique needs is the key to effective personal knowledge management.

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When I discovered this quote, it reminded me of Jack.*

We met one month after his life-threatening motorcycle accident. I was his physical therapist, there for his initial evaluation. As I entered the room, he sat leaning back in the chair with his walker standing at the right. His prosthetic leg leaned against the wall on the left.

I noticed excessive swelling under the compression wrap on his residual left leg. It appeared that he couldn't use his prosthesis due to the swelling.

Jack smiled and rose from his chair as I entered the room. I stepped toward him to meet his outstretched hand. We introduced ourselves as we shook hands.

He sat back in the chair and explained how his injury happened. Jack was riding his Harley Davidson Road King Custom out of a parking lot when a car struck him on the left side. The impact was so forceful that it hurled him and the bike several yards down the street.

When it stopped, the bike trapped his left leg under its weight. The trauma surgeons fought to save his leg, but the damage was too severe. They stabilized his left femur fracture with a titanium rod but couldn’t preserve the lower left leg.

Two weeks after his surgery, he contracted an infection in the left knee that required another procedure and IV antibiotics. This complication caused extreme limitations in his left knee range of motion.

As I started his physical examination, he leaned in and said, “You should know that I already ordered my new bike, and it’ll be here in 6 months.” He shared his plan to ride on two wheels again - without a trike kit. The only adaptive equipment he agreed to use was a hand shifter since he couldn’t manage the gears without his left foot. 

Jack maintained direct eye contact as he spoke. His stare was unwavering and intense. His voice was calm but assertive. He intended to tackle this goal with or without me. 

He worked hard to improve his strength, balance, flexibility, and endurance over the next six months. We created exercises that simulated riding and maneuvering a heavy motorcycle. He exhibited intense determination and pushed himself through every session. He had setbacks, but he kept going.

When his new Harley arrived, we broke down each step required to return to riding safely. We created a test to demonstrate his capabilities that included activities like:

• Put the bike on and off the kickstand

• Roll it backward out of a parking space

• Regain control when the bike tipped too far to one side

• Ride around the parking lot and stop at stop signs

Jack passed the tests and returned to riding his Harley on two wheels eight months after his accident.

The Lessons

Jack’s achievement was miraculous. I’d never seen a case like his in my career. 

His condition was complex. He had a left femur fracture stabilized with a rod, a postoperative infection in his left knee, and a below-knee amputation. The excessive swelling in the residual limb also slowed healing and limited his ability to wear the prosthesis.

Adding to the challenge, he weighed 160 pounds and had to maneuver a 750-pound motorcycle.

Jack overcame all of these issues. He beat the odds and achieved his impossible goal. How did he do it?

In deconstructing his case, six core principles stood out. Each played a significant role.

1. Mindset Shift: Adopting the proper mindset is crucial for tackling impossible goals. You must believe in the possibility of success and develop a growth-oriented attitude. Jack BELIEVED he would ride on two wheels again.

2. Determination and Persistence: Impossible goals require unwavering determination and relentless persistence. When obstacles and setbacks arise, determination keeps you moving forward and leads to breakthroughs. Jack showed up literally and figuratively in each session. He pushed himself to complete every activity I put in front of him.

3. Stress Management: Pursuing an impossible goal can be stressful. Effective stress management techniques help you make rational decisions and stay focused. Losing a limb can lead to depression, anxiety, grief, and PTSD. To avoid this, Jack socialized with friends, repaired motorcycles, and visualized riding his new Harley.

4. Positive Habits: Positive habits like setting routines, staying organized, and seeking support create a conducive environment for working on challenging goals. They provide structure and consistency. Jack incorporated functional exercises and balance activities into his daily routine. The extra work made him stronger and improved his stability faster than if he’d only exercised during the therapy sessions.

5. Overcoming Limiting Beliefs: Many people label goals as "impossible" due to limiting beliefs. Identifying and challenging these beliefs, then replacing them with empowering beliefs, is a vital step in achieving big goals. Jack ignored the narrative that riding on two wheels again was impossible.

6. Practical Exercises: Practical exercises work on skills and knowledge needed to achieve the goal. The key is building the capabilities required to succeed. Jack performed physical therapy exercises to restore his strength and stability, but he also practiced technical skills for riding and controlling the motorcycle. He learned to use the hand shifter and practiced using the kickstand.

It’s Your Turn

A few weeks after Jack finished physical therapy, a loud rumbling sound shook the windows of the clinic gym. The noise got louder and drowned out all conversations. I went to the window to find the cause. 

It was Jack.

He docked his mechanized beast in a parking space and waited as I walked out to greet him. Seated on his Harley, he looked like a leather-clad version of Alexander the Great on his steed.

We talked for several minutes. Jack said the surgeon was shocked when he arrived on his motorcycle for his follow-up appointment.

After our conversation, he lifted the bike from the kickstand and confidently backed it out of the parking space. His control was so effortless that no one would believe he had a prosthetic leg. He raised the visor of his helmet, thanked me again, and rode off.

Jack’s remarkable story proves we can achieve goals that seem impossible. What impossible thing do you want to achieve? How can you implement the six principles he used?

The journey is accessible to anyone. It starts with a single step and the unwavering belief that you can achieve it. 

So, what’s your audacious goal? When will you take that first step towards making it a reality? 

LET’S GO! 

Tackle your impossible goals!

*Note: This is a pseudonym to protect anonymity.

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“How’s work going, Dad?”

I missed her question at first. My mind wandered as I enjoyed the beautiful driving weather on Route 95 as we passed through Virginia. My daughter and I were on a road trip to Fayetteville, NC. The playlist that kicked off our six-hour road trip had now faded into the background.

“How’s work going, Dad?” she repeated.

That simple question sparked a life-changing decision.

How WAS work going? 

My usual response would be, “Oh, it’s fine.” But today was different. Something about the road trip put me in a philosophical mindset. Maybe I’d read Zen and the Art of Motorcycle Maintenance too many times.

I was a physical therapist and clinic director. My practice had a great team, and was thriving. It was an ideal situation from the outside, but I was miserable.

I’d been restless since exiting my physical therapy practice a few years earlier, but I attributed it to the switch from owner back to employee. Since my exit, I changed jobs twice, moving from The Johns Hopkins Hospital to this outpatient practice.

I’d settled into a great job, but there was a heaviness that I couldn’t shake. 

I was usually patient. But lately, small things irritated me. I snapped at family members and coworkers.

The guy once described as the most patient person his family knew was gone.

My attention returned to our conversation as she repeated the question.

I started talking about the team and how the clinic was growing. But as I spoke, my grip tightened on the steering wheel, and tension started in my lower back. Trying to relieve some pressure, I adjusted the lumbar support in my seat.

My discomfort intensified as I continued to speak. By now, my daughter noticed me shifting in my seat and looking uncomfortable. She asked what was wrong, but I didn’t know.

After a few minutes of awkward silence, I said, “Things are going well overall, but there are just some things about this job that drain me.” My schedule was back-to-back patient visits every 30 minutes every day. My administrative work added 5-10 hours to my 40-hour patient care schedule.

There was no downtime, no thinking time, and no time to regroup. Operations issues interrupted my patient care sessions and pulled my attention to business matters. Every minute of every day, someone needed something from me.

The Epiphany

As I continued to talk, it hit me. I was experiencing burnout.

The warning signs were there, but I’d missed them all - irritability, poor sleep habits, fatigue, and concentration problems. I’d lost interest in things I enjoyed, like writing, but I attributed that to doing too much freelance writing while working 50 hours per week in my day job.

“What are you going to do?” she asked.

What could I do? I’d spent seven years and $70,000 to become a physical therapist. I’d dedicated 22 years to patient care and running clinics. A dozen questions raced through my mind.

How could I walk away after spending all that time and money?

What would people think?

What else could I do?

Would it require starting in an entry-level position at this stage of my life?

How could I give up being a physical therapist? I’d spent 30 years working toward BECOMING and BEING a physical therapist. It was a part of my identity that I’d held closely for years. It was how I usually answered, “What do you do?”

Realizing I couldn’t answer all of those questions at once, I focused on my next step. I needed more time and less stress. It was time to quit my job and move on.

Home health had been the perfect haven when I opened my practice earlier in my career. It provided income and benefits but required fewer patient visits and a flexible schedule. It could help again by offering less stress, flexibility, and time for freelance work and exploration.

I knew what to do. 

Within two weeks, I left my clinic director job and became a staff physical therapist at a home care agency. The flexible schedule and extra mental space allowed me to resume freelance writing and consulting.

Things improved after a year on my new path, but the pandemic gave me a cosmic nudge that led to a significant career pivot.

Two months into the lockdown, I got laid off. I was shocked! As a clinician, I never thought job security would be a problem - especially during a global health crisis.

I was relieved to avoid risking infection by visiting patient homes and senior living facilities, but I needed to support my family. As I processed the loss of my job, a heaviness consumed me. At 51 years old, they cast aside me, like my years of experience, clinical expertise, and career achievements were worthless.

Fear and anxiety became daily companions as I watched my industry crumble. Many colleagues lost jobs or closed their practices. After dedicating half of my life to healthcare, it was time to move on.

I secured a contract medical writer and editor position with a medical education company. It provided income, helped me expand my network, and provided validation that a career pivot might be possible.

My freelance work grew to include projects for digital health and healthcare SaaS. I added recommendations for content design and UI/UX notes to client projects. The extra effort paid off when I landed freelance UI/UX consulting jobs.

That’s when my second epiphany struck.

Through my lifelong passion for tech, I learned many technical skills like web development, CMS, databases, and no-code. My freelance work had tipped toward digital health. I understood how to write for users. As a clinic director, I spent years optimizing business processes and implementing systems. I wanted to combine everything to pivot into tech consulting.

I created a new resume and updated my LinkedIn profile. My background was diverse, and I had over two decades of experience. I was confident I’d be able to land a position in digital health.

Over the next few months, I applied for positions, contacted my network, and accepted interviews. 

Crickets.

I became more frustrated and cynical with each rejection and recruiter who ghosted me. No matter what I tried, I couldn’t crack the code.

After a couple of months, the CEO of a digital health company messaged me on LinkedIn. His company was building virtual reality systems for rehabilitation. He wanted me to join his company to help with business development and to serve as a subject matter expert on the product team.

I was thrilled. It was the type of role I wanted. But there was a caveat.

As part of the hiring process, I had to complete several interviews and small test projects. The CEO coached me through the entire process. I sailed through each challenge over the next three months. Then, the fairy tale came to a crushing end.

On the day I was to receive the offer, the executive team needed to reallocate the budget for my role to the sales team. Hospitals restricted access to new salespeople as part of their pandemic restrictions. The company needed to hire experienced salespeople with existing connections.

It devastated me, and I was angry. I questioned whether a career pivot was possible, but there were no jobs in my field, so I had to move forward.

Another month passed before a medical recruiter from my network reached out to see if she could help. We got on a call where I explained everything I’d been doing to make my career pivot. When I finished, she asked a question that hadn’t occurred to me.

“Have you thought about removing some of the physical therapy information?”

Her question confused me, but I listened as she continued. She pointed out that I was trying to transition into the tech industry, but most of my focus was on physical therapy and healthcare. Why would a tech recruiter think a physical therapist would be a good fit in tech? How could they see any connections when most of my focus was on healthcare?

By the end of our call, I understood. I was tied to my identity as a physical therapist and couldn’t let it go. For my career pivot to succeed, I needed to adopt a new identity aligned with the tech industry.

Armed with a new identity, I updated my information and removed the words physical therapist from the executive summary on my resume. I focused on transferrable skills and career achievements aligned with the tech industry. 

It had been eleven long months since my layoff. I’d battled through fear, anxiety, frustration, and feeling disposable, but this new mindset and approach worked. I secured a remote position with a digital consultancy.

Lessons Learned

I learned two important lessons while transitioning from clinician to tech consultant. The first was that the sunk-cost fallacy is a real thing that can be invisible when it strikes. 

I’d spent so much time and money on my physical therapy career that I resisted letting it go. I needed to focus on my new destination and only take actions that moved me in that direction. Anything else was a distraction.

The second lesson was about identity and how we often place too much importance on our careers. When people ask, “What do you do?” our response usually starts with our job. One problem with that approach is that losing a job or career can be traumatic because it takes a piece of our identity.

Another thing I learned is the potential conflict between our internal and external identities. An external identity is the identity you want others to see. The internal identity is how you see yourself. 

I’d created a new external identity as a tech consultant, but my internal identity didn’t align with this external identity. This conflict caused friction and prevented me from succeeding. I finally realized that no one could see my new identity until I let go of the old one. Once I learned this lesson, I aligned my identities and achieved my career pivot.

“How’s work going, Dad?”

Now, a few weeks into my new career, I replied, “It’s awesome!”

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My mother took her last breath in October 2013.

She had fought long enough. She’d beaten the odds and survived for almost ten years with stage 4 breast cancer. She was a warrior, but her fight was over, and it was time to go.

I was fortunate to spend seven hours with her one-on-one the day before she passed. We reminisced and had deep conversations about life. Eventually, we got to the topic of writing. She reminded me how much I loved writing essays and fictional short stories when I was younger. She asked why I didn’t write more as I got older. I didn't have an answer other than being busy.

As we continued our conversation, she brought up her love of butterflies and how she wanted me to think of them as a sign that she was with me after she passed. She wanted them to remind me of her as I moved through the rest of my life. If she could find a way to send me a sign from beyond, this would be it.

I’ve always been grateful for the time we shared that day, but I’ve also carried guilt. That day was one of only a half dozen times that I was able to visit her that year.

I’d been very busy with my physical therapy practice during her last few years and could only spend one day every couple of months with her. She lived 2 1/2 hrs away, so it just wasn’t practical.

Her passing set me on a quest to make changes in my life. 

• Simplifying

• Focusing on having a positive impact on the world

• Being present in my experiences

• Leaving a legacy for my family

I decided to start writing again, but most writing apps had poor interfaces and features that frustrated me. I searched for a new tool and tried at least a dozen when I found the perfect one called Ulysses.

Ulysses turned out to be exactly what I needed. It was available on all Apple devices, but the iPad version was the deciding factor. It was the best iOS writing experience, and it could sync flawlessly to the cloud and my other devices.

It was intuitive and allowed me to write anywhere as long as I had my iPad or iPhone. I even dictated short articles via voice-to-text while commuting to work. Ulysses made it easier to complete freelance writing projects.

I was happy to be writing again.

So, how did I find Ulysses? It was the app icon that drew me to it.

A butterfly.

I’ve had a transformational journey making life changes, but it hasn’t always been easy. People don’t always understand my decisions or reasons for doing things. Sometimes, I don’t know why I need to make specific changes, but I know it's the right path.

In June 2019, I left a great job as a director in an outpatient physical therapy practice. It was close to home, was in a nice area, and we had great patients. On the surface, it was the perfect job for me, but — I was feeling burned out, and my job often felt empty.

I decided to switch to home healthcare. Anyone who works in healthcare will probably understand why many of my peers thought I was crazy to leave such a good, “clean” job in favor of home healthcare.

During my first week in the new job, I walked with a patient in front of his house. It was a warm summer morning, and we enjoyed light conversation during our walk. As we returned to his front porch, at least a dozen large butterflies fluttered around us and then drifted into the sky.

I immediately thought of my mother and her comments.

Butterflies.

Later that summer, I was on my deck at home when I noticed an enormous Monarch butterfly trapped under the roof of our gazebo. I slowly climbed up on a chair and used my hand to gently guide it toward the edge of the roof so it could escape.

As it neared the edge, it climbed onto my finger. I was shocked that it seemed so willing to sit there as I admired the colors and patterns of its wings.

Before I discovered the butterfly, I had been thinking about my career, recent job change, and writing projects I wanted to start.

I thought of my mom and our last day together.

A butterfly.

Thinking back, I can say that switching to home care was what I needed to reset. On the surface, there were practical factors — good pay, no administrative duties, autonomy, and a flexible schedule. But on a deeper level, the job allowed me to connect with people deeply and positively impact in their lives.

It also allowed me more time and mental energy to write and create.

I spent 45 mins to an hour with each patient. Most of whom were at least 80 years old. The treatments were easy to deliver compared with outpatient. Medical management was more challenging because most patients had multiple things going on.

Some places I went to weren’t too pleasant, but others were amazing — like the patient who had the Chesapeake Bay as his backyard. We sat on his porch to do his exercises while listening to the water and feeling the breeze off the bay.

The best parts for me were the conversations and the chance to make a difference in their lives. I got to share their incredible memories and stories from decades of living.

Often, at the end of the treatment sessions, patients thanked me for spending the time with them. They appreciated my staying an extra 15–20 minutes to finish our conversations.

They thought that I was only helping them.

They didn’t realize that they were helping me too.

They helped me process the guilt I carried from not spending more time with my mother before she passed.

They helped me feel less empty.

Each of those experiences filled my soul a little more. I looked forward to those moments.

I’m sitting here years after my Mother passed, feeling happy and centered.

I’m grateful to have come so far in my journey.

I arrived here by following butterflies.

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Challenge Accepted!

Have you ever tried a 30-day challenge?

Maybe you wanted to improve some aspect of your health, adopt a new habit, or break a bad one.

There’s something about this challenge format that makes it irresistible. Maybe it’s the simplicity or built-in deadline.

I’ve created several of my own challenges to try new things, adopt new habits, and conduct my growth experiments.

I do it for myself, not for social media or anyone else. Most of the time, I don’t even tell anyone that I’m doing a challenge.

I do it to find out what I can do, how far I can push myself, or how consistent I can be.

It’s a test of my ability to commit to the challenge until it’s complete. It’s a game against myself.

Sometimes I just want to find out if I can do something.

Other times, I’m trying to adopt new habits, learn new skills, or achieve fitness goals through specific exercises.

The important point is that I don’t do it for anyone but myself. I only compare my performance and results with myself - not to social media influencers, celebrities, gurus, or anyone else.

Why 30-Day Challenges Work

It’s easy to be skeptical of 30-day challenges when we see them posted on social media platforms. Many posts are trolling for attention, follows, or influencer deals. However, these types of challenges can be effective in helping us improve habits and achieve our goals.

One of the reasons 30-day challenges are so practical is a principle called commitment bias. This concept refers to our tendency to follow through with things we’ve made public.

To ensure we’re on the same page, I’m defining 30-day challenges as a commitment to participate in a specific activity for 30 consecutive days. The challenges can range from physical activities, like running or yoga, to personal development activities, like reading or writing.

Participating in these challenges can have a significant impact on our physical, mental, and emotional well-being.

30-day challenges provide a structured and focused way to develop new habits because the commitment to participate for an extended period helps to reinforce the desired behavior. We can build momentum by using the “don’t break the chain” productivity method often attributed to Jerry Seinfeld.

Starting new habits or getting rid of old ones can be tough - especially in the beginning. 30-day challenges are a great way to kickstart our journey.

Making It Stick

Sticking with a challenge can be difficult, especially if the activity is outside of your comfort zone. Some practical tips to help you succeed with your challenges are:

Choose a challenge that means something to you. Sometimes it’s fun to jump to large, public group challenges like NaNoWriMo (National Novel Writing Month), but they can be hard to stick with if they aren’t meaningful to you.

Choose attainable stretch goals. If the challenge is too difficult, you’re less likely to be consistent and finish the challenge.

Make a plan. Once you’ve decided on the challenge, adjust your schedule and environment to help you complete your goal. A cheat code for success is trying to make it easier to do the desired thing but harder to skip.

Set up an accountability system. Some people prefer to have accountability partners or a group of peers, while others prefer to be accountable to themselves. If you prefer to be accountable to yourself, you’ll need a solid system to monitor your progress.

I typically use daily journaling and a habit tracker app for my challenges. My favorite tracker is the Streaks app because it offers easy daily capture and visual progress monitoring.

Celebrate your wins. Noticing and celebrating your achievements, along with selecting meaningful challenges, can leverage the progress principle by creating positive feedback loops that fuel additional progress.

My 30-Day Experiments

I’ve learned a lot by creating and completing my 30-day challenges. They’ve also helped me adopt new habits and achieve goals.

You might be wondering how I choose my challenges.

No? Well, I’m going to tell you anyway.

I usually pick activities or habits I want to incorporate into my daily or weekly routines. Many of my challenges target physical health, but others focus on well-being or creative output. Some help me break through procrastination to make progress on a project - like decluttering stuff in my house during the 30-Day Minimalist Game.

Here are some things I’ve tested myself with over the last few years.

30-Day Minimalist Game

Why

I heard about the 30-Day Minimalist Game from Joshua Fields Millburn and Ryan Nicodemus on their podcast, The Minimalists. It was my first self-imposed 30-day challenge and it sounded easy. Our basement flooded and ruined many of our belongings so it was the perfect opportunity to declutter.

Purpose

To declutter my belongings over 30 days.

The Challenge

Get rid of one item on the first day of the month. Two items on the second. Three items on the third, and so on until Day 30.

How It Went

I didn't count items that the flood mitigation company removed because it felt like cheating.

The first two weeks were easy because I had a lot of old tech parts and other things I should’ve already tossed.

Week 3 was a bit more challenging because I had to discard 126 more items.

By the time Week 4 started, I’d removed 231 items from our basement, and it felt great. Each daily batch made the house lighter. I was ready to head to the finish line.

Fueled by the excitement of being three-quarters of the way toward completing the challenge, I did some quick math to figure out how many more items I needed to discard.

234!!

Over the previous three weeks, I’d removed 231 items. But now I had to find another 234 items to donate, sell, recycle, or trash.

It was tough, but I completed the challenge.

What I Learned

The two main things I learned during The 30-Day Minimalist Game were:

1. I needed to set tighter selection criteria for things I keep in my life.

2. It’s much easier to continuously declutter as we go than to attempt a massive one-time purge.

Interstitial Journaling

Why

I discovered the concept of **Interstitial Journaling** from a YouTube video by [Shu Omi]. At the time, I was experimenting with several networked note-taking apps like Roam Research, Obsidian, and Logseq. I also explored different note-taking methodologies, but this approach added date and time context to my ideas.

Purpose

To develop a consistent note-taking approach that aligned with my thought process.

The Challenge

Open a Daily Note in the note-taking app each morning. The Daily Note format had the date and “daily note” tag at the top followed by bullet points to log time-coded entries.

How it went

I set up my notes app to automatically create a Daily Note when I opened it each morning.

The journal entries included the current time using the 24-hour time format bolded numbers to make reviewing easier. I hit Enter, then tabbed in one time and logged my entry.

I repeated this process at different times during the day. The entries ranged from what I was working on to new ideas and anything I wanted to remember. Anything that required a long entry became a page with a separate page with a backlink in the daily note.

The new note-taking method stuck so well that I used it for more than 50 consecutive days before finally missing a day. WIN!

What I learned

The interstitial journaling challenge helped me develop a new note-taking habit that I still use today. It gave me a structure and methodology that aligns with how my brain works.

This new habit has helped me capture many things since completing the challenge. Plus, it gives additional context about the date, time, and other connected notes related to each entry.

My process has evolved a bit since the origin challenge. I still use interstitial journaling almost daily, but I give myself some grace when I miss a day. I don’t log every detail of the day, but I can capture things with the date, time, and any other context around that idea. The process also helps me connect related ideas using tags and backlinks.

100 Push-ups Per Day

Why

Push-ups have always been one of my favorite exercises. I’ve done at least 30 push-ups per day nearly every day since I started Army basic training 36 years ago. That’s a lot of push-ups.

I decided to try a 100 push-up per day challenge after talking with a friend about maintaining high activity levels as we got older.

Purpose

To increase my strength and muscular endurance while overcoming limiting beliefs about capacity.

The Challenge

Perform 100 push-ups per day for 30 consecutive days.

How it went

I completed two rounds of this challenge a few months apart. During the first round, I performed four sets of 25 push-ups in a single session every day. Things went well until the middle of the third week, when my left shoulder started hurting during the 4th set.

Although I have a background in physical therapy and knew better, I continued through the pain and finished my set. The symptoms subsided within 30 minutes, and I continued with my day.

This situation continued through the end of the challenge, but the pain started a little earlier as the last week progressed. The symptoms weren’t that intense and resolved quickly.

I completed the challenge by performing 3000 push-ups at 100 per day for 30 days.

During my second challenge, I changed the rules based on how my shoulder responded during the first round. This time, the only constraint was performing 100 push-ups daily in whatever mix of sets and repetitions needed based on how my shoulder felt.

I had minimal discomfort during the second session and was able to perform more than 3200 push-ups that month.

What I learned

The main lesson from this challenge was that even though I’m still 25 years old in my mind, my body will sometimes give me a reality check. I would never have advised a patient to push through the pain as I had done during my first round, but I pushed myself anyway.

The second round highlighted how much more output (nearly 7%) I achieved by listening to my body and adjusting my activity.

Boxing: 20-30 Minute Daily Heavy Bag Workout

Why

Boxing workouts have several [health benefits] like improved health, decreased stress, and improved balance. I had a heavy bag from my martial arts days and wanted to add variety to my workouts.

Purpose

To improve strength, muscular endurance, and coordination while decreasing stress.

The Challenge

Perform 20-30 minutes of heavy bag training daily for 30 days.

How it went

The first week of this challenge created new muscle soreness that I hadn't felt in a while. I was exhausted by the end of each training session.

As my body adapted, I progressed the program by adding more complex combinations with fewer breaks. I had a few episodes of shoulder soreness during the month, but they resolved quickly. By the end of the program, I noticed a significant improvement in my endurance, plus more muscle definition in my arms, shoulders, and abs.

What I learned

Much like the push-up challenge, I realized that I needed to adjust my workouts based on how I felt during the sessions. I got more comfortable decreasing the intensity when I was sore or fatigued, even when my plan called for a high-intensity workout.

10-Minute Meditation

Why

I tried meditation many times when I was younger but failed miserably each time. It wasn't until I found the Headspace app that I understood how to do mindfulness meditation. During my previous attempts, I thought the goal was to clear your mind of any thoughts, but I've never been able to do that.

Purpose

When I discovered the Headspace app, I was experiencing significant stress from losing my mother to breast cancer and exiting from my physical therapy practice. I'd just started a new job at The Johns Hopkins Hospital in inner-city Baltimore. My commute was at least 45 minutes each way with heavy traffic.

A trial of Headspace taught me about mindfulness meditation. I learned the goal was to notice and let go of your thoughts rather than try to remove them. After the initial 10-session trial, I signed up for the annual subscription to Headspace because I'd already noticed improvements.

The Challenge

Perform at least 10 minutes of mindfulness meditation daily for 30 days.

How it went

During the first week, I missed the session on Day 4 and decided to restart the challenge.

Note: It's okay to restart your challenges if you want.

The structure of the Headspace app made it easy to be consistent. Most of the programs had ten sessions. The app tracked my progress and leveraged a don't break the chain style visual tracker.

I could enter a mindful state whenever I felt stressed after a few weeks in the program. If I felt stressed during the day, I ducked into an empty conference room, sat down, closed my eyes, and focused on my breathing. It was like magic.

What I learned

The main things I learned from this challenge were:

1) How to do mindfulness meditation and that it doesn't require an empty mind.

2) Meditation not only helps at the moment, it has long-term cumulative benefits.

3) Calming my mind in moments of stress impacts how I react to situations.

Writing

Why

Writing has always been a part of my life. I wrote short stories and nonfiction essays in elementary and high school. Writing fiction appealed to my interest in stories and storytelling. The essays helped me think and share information.

During my deployment for Operation Desert Storm, I found a well-crafted hardcover notebook with sewn binding that became my journal. I wrote essays and poetry to document and process the events and experiences. That journaling practice had a profound effect on my thinking and ability to manage stress.

I started freelance writing several years ago. The content focused mainly on health, well-being, healthcare, and medical issues since I had a physical therapy background. I enjoyed freelancing, but my personal writing suffered. Although I wrote consistently for clients, I struggled to maintain a personal writing practice.

I’ve tried three different 30-day writing challenges, each with different parameters.

Purpose

To develop a consistent daily writing habit.

The Challenge

I’ve tried three writing challenges in the following order.

• Write 30 minutes per day for 30 days

• Write “Morning Pages” of 750 words per day for 30 days

• Write 500 words per day for 30 days

How it went

The 30-minute writing challenge was the most successful because it only required a timed writing attempt. I missed a few days during the 30-day cycle and had a few sessions that only produced a couple hundred words.

It was harder to maintain consistency during the word count challenges, but there were more sessions where I got into a flow state and produced nearly 2000 words. I noticed an interesting data point after completing all three writing challenges. Although my consistency was better with the daily timed sessions, my total writing output was better during the word count challenges.

What I learned

Each type of writing challenge has pros and cons. The timed challenges were easier to fit into my schedule, and I was more consistent. However, the set end time allowed me to procrastinate or let my mind wander. Either way, the session ended after 30 minutes, no matter how much or little I wrote.

The word count sessions were significantly more challenging at the beginning of each 30-day round. Getting started was hard, but I often found flow once I started writing.

The main problem with the word count-based challenges was fitting them into my schedule. I tried not to interrupt my writing flow once I started so some sessions lasted an hour or more.

Looking at my consistency and output after the three challenges, I realized that it is generally better to use word count goals even if the sessions are a little less frequent. It forced me to stay in the sessions until I wrote something. This method resulted in higher total writing output.

Final Thoughts

30-day challenges are an effective and accessible tool for personal growth. However, the goal should be to challenge yourself, not to impress others.

You can leverage commitment bias through accountability partners or go it alone. Pick the option that works for you.

To succeed in these challenges, follow practical tips: pick meaningful challenges, set achievable goals, create plans, establish accountability systems, and celebrate your progress.

30-day challenges help you adopt new habits and achieve goals. But they also teach valuable lessons about pushing your limits, staying adaptable, and committing to personal growth. They provide structure for reaching your goals, fostering positive habits, and pursuing personal growth, all while competing against your greatest rival: yourself.

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Anthropometry is the study of the sizes and proportions of the human body. The data collected in this field is used in the manufacturing and design of ergonomic tools and equipment.

One of the most common applications of anthropometric data is the determination of where to place items in the workspace. Proper placement in an area called the neutral reach zone can reduce the risk of musculoskeletal injuries and improve user efficiency.

What are reach zones?

A workspace can be characterized by four horizontal and three vertical reach zones.

The primary zone (Zone 1) is often called the neutral reach zone or the optimal reach zone. The horizontal neutral reach zone is defined as the area that is easily reached with a sweep of the forearm across the workspace. Working in this area allows you to keep your elbows relatively close to your body with your shoulders relaxed. You should be able to use these items by extending your arm. Little to no reach should be required to use items in this region.

The vertical neutral reach zone describes the area 5"-8" above and below the level of the appropriate desk height. Frequently used items, such as a keyboard and mouse, should be in this area because it is the most convenient and requires the least body movement. Most of your work should be done in horizontal and vertical Zone 1.

The Secondary Zone (Zone 2) is the area that you can reach with your arm stretched out away from your body. Horizontal Zone 2 is slightly beyond arm’s length. You should put items that you use less frequently or for shorter durations throughout the day in this area. This may include notebooks, binders, or reference material. The middle of Vertical Zone 2 is shoulder height when the arm is extended straight out. Vertical Zone 2 includes the space 8"-12" above and below your shoulder height.

The Tertiary Zone (Zone 3) is the area you can reach with the arm stretched out from the body while bending at the waist and leaning your trunk forward. It is slightly beyond arm’s length so it is appropriate for infrequently used items or tools, but you should generally avoid working this area. Zone 3 is sometimes referred to as the Extended Reach or Outer Reach zone. Horizontal Zone 3 is 30" — 44" away from your body when reaching horizontally across the work surface. Vertical Zone 3 is also called Maximum Reach and covers the area greater than 12" above shoulder height.

Zone 4 only applies to the horizontal plane and should be used mainly for storage. It is the area greater than 44" away from your body. Most office workstations are less than 44" deep, however, industrial settings or collaborative workspaces might have a Zone 4.

Ergonomic Reach Zones

Horizontal Reach Zones

• Zone 1 — Primary (Neutral/Optimal): 15” — 17”

• Zone 2 — Secondary: 17”- 30”

• Zone 3 — Tertiary (Extended/Outer): 30” — 44”

• Zone 4 — Maximum Reach: >44”

Vertical Reach Zones

• Zone 1 — Primary (Neutral/Optimal): 10” — 16” (5”-8” above & below neutral)

• Zone 2 — Secondary: 16”- 24” (8”-12” above & below shoulder height)

• Zone 3 — Tertiary (Maximum): >24” (more than 12” above shoulder height)

Note: The guidelines above apply to the majority of workers, but people who are shorter or taller than average may need to adjust these dimensions.

The Neutral Reach Zone

The neutral reach zone is the area that you can comfortably reach while maintaining a neutral posture. Neutral postures are positions that promote proper alignment of your body and allow you to sit or stand for extended periods of time.

In sitting, your feet are flat on the floor with your hips and knees bent to 90 degrees. The back of the chair should support the natural curve of your back. The shoulders are relaxed with the arms resting naturally at your sides. Your forearms should be parallel to the floor with the wrists in a neutral position (not extended up or flexed down).

To achieve neutral posture in standing, place both feet on the floor with your knees unlocked. Your arms should rest comfortably at your sides as in the sitting position. The elbows are bent approximately 90 degrees with your forearms parallel to the floor. Your wrists should also be in the neutral position.

The Impact of the Neutral Reach Zone

A study published in the International Journal of Occupational Safety and Ergonomics examined the effects of neutral posture in sitting on muscle tension during computer use. The study used surface electromyography (sEMG) to measure muscle activity in four positions.

The researchers confirmed that working position has a significant influence on muscle tension in an office environment. The data showed that keyboard placement was the most important positional factor and muscle tension decreased immediately when subjects were placed in the proper position.

To maximize the benefit of the neutral reach zone:

• Keep frequently used items such as your keyboard and mouse in Zone 1.

• Place notebooks, binders, and documents that you refer to often in Zone 2.

• Use Zone 3 for anything that isn’t used several times per day, or at least daily.

• Zone 4 is for storage in larger workspaces greater than 44" deep.

If you need to store items under your work surface, make sure that they don’t limit the adjustability of the work surface or interfere with leg clearance.

Working in the neutral reach zone promotes a neutral posture that reduces strain on your back, neck, and shoulders. It is the best way to prevent repetitive strain and musculoskeletal disorders while allowing you to work more efficiently.

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Introduction

It happens all of the time. It’s a beautiful morning so you decide to go for a walk in your neighborhood to enjoy the weather. As you’re walking down the sidewalk, the sun is shining through the trees, there is a light breeze, and you hear birds chirping. Up ahead, one of your neighbors is watering her garden. You look over to say hello and that’s when it happens.

You step awkwardly off of the curb, stumble, and nearly fall. Searing pain shoots along the outside of your ankle and your foot starts to throb. You can barely stand when you regain your balance. The swelling starts almost immediately and you realize - you’ve sprained your ankle.

Now what?

Ankle sprains are one of the most common orthopedic injuries, yet they’re often poorly managed. With teens and young children, people may assume that they’ll heal and be able to return to their previous activity level with rest alone.

While this might be true with some, most would also benefit from some basic exercises, balance training, cold packs, and elevation. Ankle sprains can become chronic or recurrent, leading to instability of the joint if not properly managed.

Note: The information contained in this article is for educational purposes and should not be considered as medical advice. Consult your physician and physical therapist for specific treatment and advice for your condition.

Anatomy & Biomechanics

A basic understanding of the anatomy and function of your ankle will help in your recovery. The ankle, or talocrural joint, is created by the articulation of three bones called the tibia, fibula, and talus. The tibia is the large bone of the lower leg that forms your shin and the fibula is the smaller bone along that outside of your lower leg. These two bones are connected at the top and bottom by ligaments. Where the lower ends of the bones meet, they form a concave surface that rests on the dome-shaped portion of the talus.

As you bend your ankle up and down, the dome of the talus slides forward and backward. The ankle is supported by ligaments that stabilize the joint and muscles that create movement. Ligaments run along the medial (inside) and lateral (outside) aspects of the joint. The medial ligaments are very strong and are collectively called the deltoid ligament. There are three primary ligaments that support that lateral ankle. These are the anterior talofibular, the posterior talofibular, and the calcaneofibular ligaments.

Normally, if you roll your ankle one way or the other, the motion will take up the slack in the ligaments and they will prevent injury by limiting the motion. It is a precise system that relies on structural integrity and mechanical efficiency. Even small changes in the system can affect performance, including speed, power, and balance. Injuries, weakness and poor motor control lead to impaired functional mobility.

Mechanism of Injury

In the case of an ankle sprain, the ligaments and muscles are unable to stop the movement, the joint moves beyond the normal range, and the ligaments become injured. The most commonly sprained ligament in the human body is the anterior talofibular ligament — just in case it ever comes up in a trivia game.

Ankle sprains can result from many different activities including walking on uneven surfaces, running, falling down, or participating in sports that require cutting actions such as basketball and soccer. An ankle sprain happens when one or more of the ligaments stretch beyond their normal limits causing a tear. They are graded based on how much damage has occurred and range from mild to severe.

A Grade 1 (mild) ankle sprain results from slight stretching and microscopic tearing of the ligament fibers. The symptoms include mild, localized tenderness and swelling around the ankle. Grade 2 (moderate) sprains involve partial tearing of the ligament, moderate tenderness, and swelling around the ankle. There is also abnormal looseness of the ankle joint.

A Grade 3 (severe) ankle sprain results from a complete tear of one or more ligaments. The anterior talofibular ligament is the most frequently sprained ligament, but the calcaneofibular ligament can also be involved. Upon examination, a Grade 3 sprain exhibits substantial instability of the ankle joint.

3 Phases of Treatment

Most ankle sprains can be managed conservatively without surgery. Even Grade 3 injuries can heal with proper management including appropriate immobilization. The rehabilitation program is divided into three phases — Phase1: Acute Phase, Phase 2: Recovery Phase, and Phase 3: Maintenance and Prevention. The length of this three-phase program will vary depending on the severity of the injury. It can take two weeks for mild injuries or up to 12 weeks for severe sprains.

Phase 1: Acute Phase

The primary goals in the Acute Phase of ankle sprain rehabilitation are to decrease pain, reduce swelling, and protect the joint to allow proper healing. Treatment follows the RICE protocol as soon as possible after the injury. The components of RICE are rest, ice, compression, and elevation.

Resting your ankle is important in this phase to allow healing and to prevent further injury. Crutches are commonly used to allow you to walk without weight bearing on the injured leg. In severe injuries, your physician might encourage you to wear a specialized boot or brace that restricts ankle motion and supports the joint. Braces should be worn for the prescribed amount of time, but wearing them too long can delay recovery of strength and proprioception.

Ice and compression are vital to managing pain and swelling in the acute phase of an ankle injury. This can be accomplished with separate cold packs and compression wraps, but using a dual-purpose device is the better. These products combine the benefits of cold therapy with compression to allow deeper cooling of the injured tissues. This particular device also has a removable pump that allows you to control to amount of compression.

The final component of RICE, elevation, should be performed as often as possible in the first 48 hours to help manage ankle swelling. A key factor is raising your leg above the level of your heart. Using elevation with ice and compression will be even more effective in reducing pain and swelling in this stage.

It is important to protect your ankle in the acute phase to promote healing and to prevent further injury. You should avoid walking on the leg by using crutches or a walker for the first few days. A soft brace secured with laces or velcro can give sufficient support for mild Grade 1 sprains. However, Grade 2 sprains are supported better by removable plastic supports such as air stirrups. Grade 3 ankle sprains may require a short leg cast or a specialized boot for a few weeks.

Phase 2: Recovery Phase

The Recovery Phase of an ankle sprain is focused on regaining range of motion, increasing strength, and improving proprioception to restore functional mobility. Early motion will prevent stiffness, reduce muscle guarding, and prevent contractures. Swelling and pain can be managed using a flexible cold pack that wraps around the ankle after exercises. Strength and proprioception exercises improve support, prevent future injuries, and restore functional mobility. The exercises can be categorized as open-chain (foot off of the floor) and closed chain (foot on the floor).

Regaining Range of Motion

Regaining your ankle range of motion allows you to walk without a limp, use stairs with a normal step over step pattern, and perform your daily activities with minimal difficulty. Open chain exercises are the most basic type and involve active muscle contraction, but no contact with the ground. Examples of open chain exercises are actively raising (dorsiflexion), lowering (plantarflexion), and moving your ankle side to side (inversion and eversion) within a pain-free range. Other examples of open chain range of motion exercises include ankle circles and drawing the alphabet in the air with your foot. Open chain exercises are great for achieving early motion without putting excessive stress on the joint.

Closed chain range of motion exercises improve active muscle contraction and give additional sensory feedback by maintaining contact with the ground. This type of exercise includes towel slides and seated heel to toe rocking. Towel slides are performed by placing a small towel on an uncarpeted floor, then moving the ball of your foot from side to side while gently pivoting on your heel. The foot moves like a windshield wiper within a pain-free range to improve ankle inversion and eversion.

For seated heel-toe rocking, you sit with your knee bent at 90 degrees. Gently lift your heel and raise up onto the ball of your foot as far as you can without pain, then lower the heel to the floor. Next, raise the ball of your foot while keeping the heel on the floor, then return to the start position. This exercise improves active ankle dorsiflexion and plantarflexion.

Increasing Strength

Strengthening exercises can be performed once you can bear weight on the ankle without increasing pain or swelling. These exercises should be progressed from open-chain to closed-chain like the range of motion exercises. Strengthening happens when muscles are frequently stressed with appropriate resistance. As they overcome the resistance, physiological changes occur in the tissue and they are able to generate more force over time.

One of the most effective and most common open-chain ankle strengthening exercises is the 4-way band-resisted exercise. In this exercise, an elastic band is looped around the ball of your foot while the other end is secured or held by an assistant. The “4-way” movements of the ankle are dorsiflexion (up), plantarflexion (down), and side-to-side (inversion and eversion). As you perform this exercise, you slowly move as far as you can against the resistance without increasing pain, then slowly return to the start position.

You should perform 2–3 sets of 8–10 repetitions in each direction daily. Two key factors for this exercise are slow, controlled movements and appropriate resistance. The resistance should be challenging, but it should allow you to perform 8–10 repetitions with correct form and no increased pain. Most brands of elastic resistance bands are color-coded by resistance for easy identification.

Closed chain strength exercises not only improve strength, but they also simulate functional activities and give additional sensory input to improve muscle control. These exercises include standing calf raises, mini squats, and lateral step-ups. In standing calf raises, also called heel raises, you lift the heels raising onto the ball of your feet, then slowly lowering the heels to the floor while holding using the countertop for support. This improves the strength in your calf muscles while improving muscle control as you maintain your balance.

Mini squats and lateral step-ups help strengthen your calf muscles, but they also recruit the thigh muscles including the quadriceps, hamstrings, and hip abductors. To perform mini squats, stand by a kitchen counter, table, or rail with your feet shoulder-width apart. While holding onto the support surface, slowly bend at the hips and knees to lower your body until your knees are flexed 45 degrees.

Be sure to keep your shoulders, hips, and heels in a straight line to protect your joints. Avoid letting your knees move forward past your toes as this places unnecessary stress on the knee joints. Hold in the half squat, or mini squat, position for 5–10 seconds then slowly return to the standing position. You should perform 2 sets of 10 repetitions at least once each day.

Lateral step-ups are great for improving strength around the hips, knees, and ankles. They improve your ability to step up or down on curbs, as well as, ascending and descending stairs. This exercise has a greater impact on the hip abductors and adductors than standard step-ups.

To perform lateral step-ups, stand with your involved ankle next to a 6–8" step or block. Step up and to the side onto the block lifting your body as you straighten the knee. Hold yourself up for a couple of seconds, then slowly lower your uninvolved foot to the floor. As with the mini squat, you should perform 2 sets of 10 repetitions at least once per day.

Improving Proprioception

Proprioception is the sensory component that detects joint motion and joint position. It also controls the firing of muscles to maintain your balance and to prevent joint injuries. An example of this function happens when you’re walking on a grassy surface and step on an uneven clump of grass. Your ankle starts to roll over too far, but proprioception detects the rapid change in joint position and relays the information to your brain.

Your brain sends a signal to activate the appropriate muscles to prevent movement beyond the normal range. Many studies show deficits in proprioception occur during ankle sprains. If this isn’t properly addressed during rehabilitation, poor proprioception can lead to repeat sprains and ankle instability. There are specialized exercises that can improve your proprioception and balance to help prevent future injuries.

A basic proprioception exercise is a single leg standing on a stable surface with your eyes open. During this exercise, you stand on one leg with your knee slightly bent and try to maintain your balance for at least 10 seconds. You should perform 1–2 sets of 10 repetitions at least once per day. When you can perform this exercise easily without loss of balance, progress to the single-leg stance with your eyes closed. The technique is the same, but you will close your eyes and attempt to maintain your balance without holding on to anything for support. By closing your eyes, you take out the effect of vision on your balance and force the proprioception system to be more active in maintaining your balance.

Once you have mastered the single-leg stance on a stable surface, you are ready to progress to standing on an unstable surface. This can be accomplished by standing on a pillow or foam pad. Standing on an unstable surface offers a greater challenge to the proprioception system. The exercise technique is the same as standing on a stable surface and you can progress to performing it with your eyes closed for the greatest challenge. Proprioception exercises can also be progressed by extending the balance time, increasing the number of repetitions, or increasing the number of sets performed. Restoring proprioception will improve function and help prevent future injuries.

Phase 3: Maintenance and Prevention Phase

When you’ve completed the Recovery Phase, you can gradually begin to return to activities that don’t require turning or twisting of the ankles. It is also important to keep exercising 2–3 times per week to avoid future injuries. You can incorporate a few ankle strength and flexibility exercises into your usual fitness routine. Including proprioception and balance, activities will improve ankle stability and your overall function.

The best way to prevent ankle sprains is to maintain good flexibility, strength, and balance. You should warm-up before physical activity and wear shoes that are made for the activity. When running and walking, pay attention to the type of surface, especially on uneven surfaces. You should rest or stop an activity if you feel pain or notice excessive fatigue.

Open and closed chain strength exercises will help you reach your goals. However, closed chain exercises incorporate functional movements that directly translate to daily activities such as ascending and descending stairs. Another benefit of closed chain activities is maintaining and improving proprioception.

Conclusion

Ankle sprains should be managed appropriately to avoid long term deficits and functional limitations. You should never assume that your ankle will heal without treatment. In the Acute Phase, use rest and RICE to decrease symptoms and to promote healing. There are ​many options for delivering cold therapy and compression.

During the Recovery Phase, focus on restoring range of motion, strength, and proprioception. Once you have recovered from the ankle sprain, following the guidelines in the Maintenance/Prevent Phase should reduce the risk for future injuries.

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We’ve all experienced aches and pains after sitting at our computers for long periods.

You know the drill . . . you’re working on a project that’s due tomorrow. You’re focused and trying to hit your deadline. Several hours pass and you’ve been sitting in the same position. As you start to move, you notice that your neck is stiff and sore . You even have a slight headache.

Now what?

Here are 5 common causes and practical solutions for neck pain.

Note: The information contained in this article is for educational purposes and should not be considered as medical advice. Consult your physician and physical therapist for specific treatment and advice for your condition.

1. Postural Strain

Maintaining proper posture is one of the most important factors in preventing neck pain while working. Many jobs require extended period of sitting at workstations. Unfortunately, prolonged sitting causes significant postural strain in the neck, back, and shoulders.

When you sit for long periods, the muscles around your spine and shoulder girdle become tense or guarded. These muscles fatigue and become painful as you continue to work in the same position. The surrounding muscles contract to help compensate for the fatigue in the primary stabilizing muscles.

As this situation progresses, you may experience significant pain and muscle guarding throughout the neck and upper back region.

How-To Create Better Posture

If you must sit to work, try to limit it to 30 minutes at a time and take breaks to move around or stretch. Make sure that your chair properly supports your body. Some office chairs are highly adjustable and can accommodate a variety of body types.

Your low back should be supported to prevent slouching. When you sit in a slouched position, your shoulder blades and head fall forward. This creates a “forward head posture” that causes abnormal strain on the neck and upper back.

To prevent slouching, sit with your low back touching the lower part of the chair back. Ensure that your low back curve is supported either by the curve of the chair back or a small pillow or cushion. Your hips and knees should be bent to approximately 90 degrees with your feet flat on the floor. Your trunk should be upright with the elbows supported at a natural height on the armrests.

If possible, use a standing desk converter or an adjustable height desk. Either of these will allow you to easily change positions while working. When working in standing, your feet should be a comfortable distance apart (often shoulders width) and your trunk should remain upright. Don’t slouch or lean forward over your desk.

2. Desk Setup

Your desk is a critical component of your workstation, but it can contribute to your neck pain if it isn’t adjusted properly. If you have a standard sitting desk, the height of the work surface should allow you to type naturally on a computer keyboard. Otherwise, consider using a keyboard tray or drawer.

If the desk is too high, you’ll compensate by shrugging your shoulders slightly to elevate your forearms, wrists, and hands to the appropriate level. After a while, your neck muscles will fatigue and begin to spasm. When the neck muscles become tight, the tension often translates to the smaller suboccipital muscles at the base of your skull. This can lead to a headache that starts at the base of your skull and progresses to the front as your symptoms worsen.

If the desk is too low, you’ll be forced to flex your trunk to use the keyboard. Working with your trunk bent forward requires you to tilt your head up and extend the neck more than usual to allow you to see the computer monitor. This position is the forward head posture discussed above. Sitting this way shortens the suboccipital muscles at the base of your skull leading to muscles spasms, neck pain, and headaches.

How-To Fix Your Desk Setup

Your desk should be adjusted to the height that allows you to reach the work surface easily when your arms are at your sides with the elbows bent to 90 degrees. The desk should also be large enough to hold your computer, keyboard, mouse, and any supporting materials. It should be deep enough to allow the monitor to be at least 20 inches from your eyes to prevent eye strain.

3. Monitor Setup

Your computer monitor is another possible cause of neck pain when you work for long periods. If you’re using a laptop without an external monitor, you have to look down causing your posture to slip into the forward head position. Whether you use a secondary monitor or the laptop screen, it should be set at or slightly below eye level to promote a neutral spine position for your neck. Most monitors include a stock stand attached to bottom the screen, but many aren’t adjustable.

How-To Create A Better Monitor Setup

If the built-in stand is too short, prop it on a small shelf or box to get the screen to the correct height. A better solution is to use a separate monitor arm that connects to the back of the screen using a special mount. This gives you more flexibility in setting the screen height and distance from your eyes.

These rules apply whether you use a traditional sitting desk or standing desk. If you’re considering switching to a standing desk converter, some models have a monitor arm already attached. This ensures that you have the monitor properly adjusted whether you’re standing or sitting.

4. The Chair

The chair is a critical part of helping you maintain proper sitting posture while you work. It’s important to invest in a proper office chair, especially if you mainly work in a sitting position. There are thousands of models on the market, but chairs with an ergonomic design offer the most adjustment flexibility and correct postural support.

A common situation for people who work from home is to repurpose an existing household chair for their home office. Most household chairs aren’t designed for the type of sitting required to work at a desk. Dining chairs may have a back that’s too rigid and upright. Casual chairs may be too short, too soft, or have backs that don’t support the low back and encourage a slouched posture.

How-To Setup Your Office Chair

Your office chair should have a full back that extends from the seat of the chair to your shoulders or above. This gives the appropriate low back support and prevents slouching that can lead to a forward head posture. If the lumbar region of the chair doesn’t have enough built-in support, a full back allows you to use a small pillow or lumbar roll.

The arms of the chair should adjust to support the natural position of your elbows when your arms are at your sides. You should avoid having the elbows too high or too low to prevent postural strain in the neck and upper back muscles. Most office chairs have an adjustable seat height, but it’s important to make sure that the chair height fits well with your desk height. Other chair options can include adjustments for tilt, seat depth, and seat height to improve the fit of your chair and to prevent postural strain.

5. Stress

Stress is often overlooked as a source of neck pain while working, however, it can amplify the effects of the other factors. When we experience stress, our shoulders begin to elevate (or shrug slightly) as part of our fight/flight response. This position activates and fatigues the muscles in the neck and upper back leading to the muscle guarding described above.

How-To Relieve Stress

Stress management techniques can have a significant impact on reducing neck pain while working. Setting realistic due dates and breaking projects into smaller, actionable steps will help you minimize the pressure of working against the deadline. Adopting a daily mindfulness meditation practice is a great way to step back from your work and manage stress.

If you tend to experience headaches associated with postural strain, you may benefit from performing stretching exercises and a positional release technique for the suboccipital muscles, the small muscles at the base of your skull. To perform the positional release technique, you’ll need a small towel roll or a couple of tennis balls in a sock.

Lie on your back in a quiet, dark room where you won’t be interrupted for 5–10 minutes. Place the towel roll or sock with tennis balls under the base of your skull allowing it to press gently against the suboccipital muscles. As you lie in this position, focus your breathing as you take slow, deep breaths for 5–10 minutes.

Putting It All Together

Neck pain is one of the most common musculoskeletal conditions reported after prolonged sitting and computer use. It is usually caused by a combination of postural strain, desk setup, monitor setup, seating, and stress.

The key to reducing your neck pain is to determine which of these factors are related to your symptoms. Your plan of action should ensure that your equipment is setup properly and modify your workflow as needed to prevent postural strain.

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Does your life feel out of control sometimes? Do you have too many commitments and demands on your time?

We’re bombarded by device notifications, todo lists, emails, texts, social media, calls, work responsibilities, household projects, and hundreds of other things. 

Our attention is pulled in so many directions, that it’s hard to focus and get anything done.

Distraction impacts every area of our lives.

Technology allows us to work from anywhere with a constant connection to the world. The good part is that we can have a degree of location independence. We can leave our work area or office to do other things without missing anything “important.”

Unfortunately, the same thing that makes life easier, also makes it easier to schedule too many things, over-commit, and become overwhelmed. 

We start by sending a quick response to a work email while watching our kids’ soccer games. Eventually, we’re answering several emails and working on projects outside of work hours — often late at night or while on vacation. 

This cycle often leads to sleep deprivation that affects our performance, impairs our focus, impacts our health, and causes feelings of chaos.

Have you seen the videos where someone puts rubber bands around a watermelon until the pressure gets so great that it explodes?

Protect Your Time & Attention

Several authors have written about the issues of overcrowded schedules, over-commitment, and overwhelm. Although they take slightly different approaches and use different terminology, they present similar solutions.

In Essentialism: The Disciplined Pursuit of Less, Greg McKeown states that saying yes to something requires us to say no to something else. The author discusses separating the “vital few from the trivial many.” He says that we should purposefully look at what we can remove from our lives instead of how to fit it all in.

We can’t fit it all in or get it all done.

This “essentialist” approach urges us to identify those few things to keep or get done, then let go of everything else that doesn’t align with our goals and values. He uses the analogy of cleaning out a closet by going through your clothes and ruthlessly removing anything you haven’t worn or are unlikely to wear in a given time. What remains is only the essential items.

The 80/20 Principle: The Secret to Achieving More with Less is a well-known business book by Richard Koch. However, the concepts Koch shares can be applied to other areas of our lives. The framework describes an effective way to determine what to spend time on.

The book emphasizes the importance of identifying and focusing on the most productive and valuable aspects of each endeavor. The author says that the majority of our results are produced by a small part of the effort or inputs. He also offers tips for finding the 20% of the things that give 80% of your success.

Like Essentialism, The 80/20 Principle advises us to simplify and identify our most important goals or outcomes. Once we know our most important outcomes, we should consider what actions or other factors impact those outcomes. The next step is deciding which factors are the 20% of inputs that could create 80% of our success.

Deep Work by Cal Newport presents a compelling argument for the benefits of sustained, focused, and undistracted concentration on demanding tasks. Newport says that in today's hyper-connected world, most people have lost the ability to engage in deep, immersive work. Therefore, it’s becoming increasingly rare and valuable.

The author shares insights into the cognitive science behind deep work and offers practical strategies to cultivate this skill. He also encourages us to integrate periods of deep work into our daily routine. By prioritizing quality over quantity and minimizing distractions, Newport argues that we can achieve remarkable levels of productivity, creativity, and professional success. He says that deep work will help us stand out in an increasingly competitive world.

Derek Sivers, entrepreneur and writer, describes a way to choose your commitments in his book Hell Yeah or No. He says that if an opportunity arises and his response is anything less than “Wow! That would be amazing! Absolutely! Hell yeah!” — then his answer is no.

The authors mentioned have similar approaches to reducing overwhelm and focusing on the most important things. No matter which method or philosophy you use, the key points are to set constraints, reduce potential distractions, simplify, and focus on those things that are truly important and NEED to get done.

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I find repairing things to be deeply satisfying. 

It’s the whole process,  from taking something apart, finding a broken piece, replacing it, and reassembling a machine in the precise way it was designed.

It relaxes me and puts me into a state of flow.

A few years ago, I heard grinding and a loud bang under my tractor while mowing the lawn. I looked back and noticed several pieces of metal lying on the grass.

On my next pass, I stopped the tractor and picked up a few of the pieces. Black grease covered my hands as I realized they were pieces of the gears from the transaxle.

I got back on the tractor and shifted through the gears, but I noticed that the 5th and 6th gears were gone. The tractor was still working, so I finished mowing the yard. I postponed the costly repair and continued to mow without the missing gears for several weeks.

One day while cutting along the edge of the woods bordering my backyard, something changed. A raised mount of dirt and grass bumped the tractor off course causing it to head directly into the woods.

I hit the brake and tried to shift into reverse, but the brake failed and the gearshift wouldn’t budge.

I couldn’t stop. I couldn’t reverse.

The tractor chewed up green briar and anything else in its path.

In a final desperate act, I turned off the ignition and the tractor came to a stop.

Unfortunately, it was several feet into the thick woods and I had to get help to pull it out.

When I examined the transaxle, I realized it was locked in 4th gear because sand and grass packed the casing. The whole transaxle needed to be replaced.

I checked a few local repair shops and decided to fix it myself. The DIY repair would cost one-third of a repair shop’s price.

As with many home repairs, the project expanded until I’d replaced the transaxle, belts, blades, air filter, oil, oil filter, spark plug, and brake pads. It took five hours, but I fixed it myself and saved a lot of money.

I did a victory lap around the yard like I’d just won the Daytona 500. I shifted through each gear and confirmed that everything worked as intended.

Success! Cue the dopamine rush.

That project reminded me of Robert M. Pirsig’s book, Zen and the Art of Motorcycle Maintenance. In it, he mentions that machine maintenance is “tedious drudgery” for some, but an enjoyable pastime for others.

For me, there’s a Zen-like calm and complete focus where time disappears when I’m immersed in these projects.

I started taking things apart and fixing them when I was in elementary school. My first project, a flip-style alarm clock, didn’t go so well because I forgot to check how the strings and pulleys were arranged inside.

When I finished, I could hear the motor running, but the numbers didn’t change. I learned an important lesson about attention to detail, but I fell in love with the process.

Finding Flow

When I’m doing a repair or building something, I’m completely focused on the task at hand and not thinking about other responsibilities or life issues.

I enter a deep flow state where time disappears and I don’t feel fatigue.

I feel great satisfaction and a sense of accomplishment when I complete the projects. The more complicated and unfamiliar the project, the greater the satisfaction and feeling of calm.

Substitute the word “activity” for the word machine in this quote from Pirsig’s book and the meaning extends beyond machine maintenance.

It means that if what you’re doing produces tranquility (or calm, or flow), it’s the right path. If it disturbs you, it’s wrong until you either change the activity or your opinion of the activity.

We grow by challenging ourselves and reaching outside of our comfort zones. It changes how we think and feel.

Seek out these opportunities, follow your curiosity, and find your flow.

You’ll be amazed by the impact it has on you.

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We search for the Holy Grail of work-life balance, but do we understand what that means?

Is it an equal split of our time and attention between work, family, and other areas of life? Is it a destination that makes everything better when we reach it?

This model is easy to understand, but it’s a myth.

When we think of balance, most of us think of a static state where everything is equal with no movement or sway.

I spent the first part of my career as a physical therapist helping patients regain physical balance. As a result, I think of any type of balance as a dynamic state with a constant give and take between forces to maintain a position.

Let's look at an example.

When you balance on one leg, you appear to be motionless as you maintain that "static" position. The reality is that the muscles in your body are constantly contracting and relaxing as your body mass shifts to maintain this apparent state of stillness.

The muscle contractions are controlled by a neuromuscular feedback loop. As your body shifts within your base of support, nerve impulses fire the appropriate muscles to keep your center of gravity within the base of support.

I believe the same is true in life. Our actions and attention ebb and flow between the areas of life as we try to achieve a balanced state.

What Is A Balanced Life?

A balanced life is similar to the single-leg standing example above. You appear to be standing still in a static balanced position, but there are many small movements happening. As you try to achieve balance, muscles fire causing your body to sway back and forth over your center of gravity.

Balance is achieved when the movements become small enough that it’s difficult to see them. It’s a dynamic state that requires frequent small adjustments. The feedback system is a critical part of achieving balance.

If you’re trying to find balance in your life, you should identify the main areas like health, finances, relationships, and any other area you want to monitor. You’ll need to pay attention to each of these areas to assess what’s happening.

Sometimes you might spend more time on work, while at other times you need to spend more time on your relationships or your health. The wheel of life model can help you monitor these areas, but deliberate imbalance will allow you to make changes.

Deliberate Imbalance

Once you’ve identified target areas in your life, you can make changes in these areas by using the concept of deliberate imbalance to influence your outcomes. Going back to the example of standing on one leg, you can make yourself fall by deliberately shifting your body weight in any direction as long as the movement is outside of your base of support.

By adding effort (shifting your weight), you change the outcome of the situation. Instead of remaining in the single-leg stance, your body falls to the ground or you take an step to avoid falling.

You can use this concept to your advantage if you know where to focus the shift of effort. This is called deliberate imbalance.

The key to using deliberate imbalance is knowing where to apply your efforts. You can identify trouble areas using the areas of life. Once you’ve decided which area needs attention, you should review where you’re currently spending your time and energy.

Review everything on your calendar and categorize the events into the areas of life that you identified for your wheel of life. If you use Google Calendar, you can use color-coded tags for each area so they’re easy to see. Do the same with your to-do list or task management app. Many of these apps also allow you to use color-coded tags. Be consistent with the colors for each area in your wheel of life and across your apps.

Next, make a list of all of your current commitments and any associated activities. Categorize them in each of the areas of life as well. If you use Word or Google apps to create your list, you can highlight the text to match the colors used in your calendar and task management apps. If you’re making your list with pen and paper, use highlighters to mark each entry by area of life.

I know this seems like a lot of work upfront, but it will help you assess whether your current actions and commitments are aligned with the areas of life that need more attention. Once you’ve completed these steps, you should be able to see the areas of life for all of your calendar events, tasks, projects, and commitments. How do they match up with your wheel of life? Are you spending time and effort in the areas that need work?

If you find that your current actions and attention aren’t aligned with the areas that need work, use deliberate imbalance to shift the focus to those areas. As you make changes, you can monitor your success by updating your wheel of life. This is your feedback system. It will guide your efforts and help you achieve a truly “balanced” life.

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We all have times when life feels out of control.

Schedules become overcrowded with work, family commitments, kids’ activities, side projects, and hundreds of other things. The overload causes stress and overwhelm that impacts our quality of life.

We can get caught up in the chaos and forget our goals or how we want to live. Each day drifts into the next, then suddenly, months have passed, but we haven’t made any progress.

Getting back on track requires a system that helps us to remove sources of friction, prioritize areas for improvement, and monitor the results of our actions. A solid system can help us avoid overwhelm, stay focused, reduce stress, and achieve our goals.

I developed my own system in response to challenges in my life. It’s not perfect, but it will keep evolving.

The first step is to stop and assess your current situation.

Establishing this baseline helps you find a starting point so you can measure the results as you make changes.

As the famous Gen-X philosopher Ferris Bueller says:

Sounds great, but how do we do that?

We need a simple tool that allows us to easily scan the different areas of our lives.

Areas of Life

I learned to compartmentalize1 things as a coping mechanism when I was a kid.

After my parents divorced, my mother often worked two jobs to support my brother and me. The stress and financial strain made focusing on school and enjoying time with friends challenging.

Things improved when I learned the skill of compartmentalization. It allowed me to separate my life into different aspects like school, sports, hobbies, friends, and family, preventing the tough times from overshadowing the good ones.

I outgrew the need for strict separations in my life, but I found some value in that approach. Life is a blend of different areas that intersect and flow together through give and take.

My life was more complex now. I needed a simple tool that allowed me to quickly assess how I was doing and figure out where to focus my attention.

The Wheel Of Life

An ancient tool called the wheel of life is a visual representation of the different areas of life. It looks like a wheel with spokes dividing it into multiple sections such as health, finances, relationships, personal growth, etc.

I discovered this tool while deployed in the Middle East during Operation Desert Shield/Desert Storm. I’d been reading ancient philosophy books like Plato’s Republic, the Tao Te Ching, and The 3 Pillars of Zen.

The Buddhist concept of the wheel of life grabbed my attention because it resonated with me.

A practical application of this concept is a diagram of a circle divided into sections like a pie. Each section represents an area of your life, such as health, finances, relationships. There are many variations on this theme from ancient Eastern teachings to modern personal development writers like Zig Ziglar and Michael Hyatt.

2Zig Ziglar, the famous motivational speaker, described a wheel of life with seven spokes: mental, spiritual, physical, family, financial, personal, and career. However, the model is flexible and personal. Author Michael Hyatt3, shared his interpretation in his Life Assessment Tool.

Using a wheel of life can help compartmentalize things when life gets busy. It can also help keep things in perspective when you look at the areas relative to each other. For example, if you’re struggling with finances and it is a low scoring area for you, you can check it against your relationships or other areas. It’s unlikely that every area of your life is in a low state at the same time.

Comparing the areas of your life might help you realize that you are doing well in several areas even though a couple might need work. The wheel of life model can help you determine where to spend your time and effort to improve your life. It will also allow you to track your progress over time.

Creating my personal wheel of life helped me figure out which areas were on track and which needed more attention.

To create your wheel of life diagram, follow these instructions:

• Think about your life and make a list of 5-10 areas that you identify as the main categories (i.e., health, work, relationships, finances).

• Draw a circle and divide it into as many slices as you need to represent the areas of your life.

• Draw a line from the center of the circle through each area (slice) to the edge of the circle.

• Make 9 equally spaced hash marks on the line with the 10th being the edge of the circle.

• Number the hash marks 0 to 10 from the center of the circle (the center is 0 for all areas)

• Some models use 10 concentric circles instead of a number line to rate the level of success in each area.

• Label each slice of the pie as an area of your life.

To use your wheel of life, follow these instructions:

• Think about how you are doing or how you feel about each area of your life, then rate it 0-10 with 10 being the highest.

• Mark your score for each area and color the area from center to your mark. Use a different color for each area of life.

• Your wheel of life will look similar to the image below.

When you finish creating your wheel of life, you’ll have a visual diagram of the current status of the different areas of your life. The higher shaded sections indicate areas of greater success. The lower shaded sections indicated areas of your life that have room for improvement. These become your target areas.

After you’ve determined which area you’d like to improve first, it’s time to drill down to find sources of friction in that area.

Sources of friction are things that hold you back or work against your ability to make progress. For example, bad habits or lack of attention to detail can keep you from reaching your goals.

💡Pro Tip:

Use the same colors from your wheel of life to assign task list items and calendar events to areas of your life. This will help you assess whether your actions and commitments are aligned with the areas of life that need more attention.

You can monitor your success as you make changes by updating your wheel of life during scheduled reviews. Using this tool and the system described above will help you take the first step in making progress toward a more balanced life.

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References

Albert Einstein has always been one of my favorite historical figures. He’s known primarily for his accomplishments in theoretical physics, but his genius extended beyond a single specialty.

Einstein was also incredibly creative and left many memorable quotes on a variety of topics. One of my favorite quotes is about success.

I’ve had an internal drive to succeed since I was a kid. My best friend and I hatched several business ideas as we were growing up. We dreamed of being rich and successful one day. We planned to become millionaires by the year 2000 (that was a big deal back then).

Our first true business venture was selling martial arts supplies including uniforms and training equipment. We created a company name and ordered our stock from a mail-order catalog that sold items for a quarter of the cost of the local martial arts schools. We sold our products at half of the local vendors’ prices and made a nice profit.

Although our business didn’t become a huge empire, the experience of starting and growing it was invaluable. We learned so much in a short time. As the business grew, we bought out our other two partners who got bored with the project after a few months. We even hired another friend as a commissioned salesperson as the demand grew. We were hooked on the success.

We’re taught from an early age to strive for success in sports, in school, and in our careers — in everything we do. There is nothing wrong with striving for success, but sometimes we get so focused on the destination that we forget about the journey and the people impacted by our actions.

In our fast-paced lifestyle, it’s easy to get lost in the pursuit of success. Sometimes our goals are even more materialistic than we’d like to admit — more money, a more prestigious job, a better car, or a bigger house. Unfortunately, success can be fleeting — economic downturns, failure of a business, or loss of a job can completely disrupt your success.

Value is sustainable

I’m not talking about monetary value but instead creating value for the world and adding value to others. Someone valuable remains valuable even when things change. Creating value for others (people or organizations) can lead you to better opportunities.

In his book, Give and Take: Why Helping Others Drives Our Success, Adam Grant discussed the idea that our interaction styles may impact our success. He stated that today, success is increasingly dependent on our interactions with others. He introduced three types of behavior that people demonstrate in interactions with others — takers, matchers, and givers.

In Grant’s research, he found that givers were generally more successful, had more life satisfaction, and were considered more valuable than their peers who were takers or matchers. Being a giver is one way we become people of value — finding ways to serve others, solve their problems, and help them succeed.

Which type of person are you?

Do you provide a net gain or net loss when you interact with others?

How can you become more valuable to others?

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