Couch Surfing Experiences

Ramadan at the Ramada

Couchsurfing Experiences in Malaysia, source Mr. Drone

I made new couch surfing experiences in Malaysia at the Ramada Hotel. With an amazing view over the skyline of Kuala Lumpur.

Couch Surfing Experiences during Ramadan at Ramada

That’s funny because it’s Ramadan. The apartment I booked through Airbnb and the whole apartment did not even cost 27 €! Couch surfing can give experience to individuals about the way of living with local people.

Couch Surfing Experiences - Rooftop Pool of an Apartment Booked on AirBnB

And to live with locals makes a big difference. You get much more of their way of life. And you get tips that are not in any travel guide. I have already made very good couch surfing experiences. Like changing my itinerary in Singapore in February to fly to Phuket together with my host and her girlfriends. Booked in the evening, flying together the next morning to Thailand. Therefore, today I would like to recommend AirBnB.

If you do not have AirBnB account yet, you can get access using the following link: www.airbnb.com

Plus you will receive a 25 € credit for your first booking! But there is a lot more interesting stuff here:

What can you learn from your couch surfing experience?

How to connect only through one middleman between the guest and the landlord. This is awesome and is similarly done at Uber, Go-Jek, and Greb. The value chain is short and without high costs or commission. The most amazing thing about it is: The frontend of the AirBnB-webpage looks like it is programmed with love 🙂 Look at booking.com and you see a webpage that is programmed with greed 🙁

Expensive couch surfing experience in classic sales channels

This is very different from the traditional distribution networks. The manufacturers sell their products to the export enterprise, they resell it to the shipowners. They sell it to the importing enterprise, who then delivers the goods to the wholesaler, he distributes it to the shops of the retailers. And finally, the consumer buys or orders his product there. How many middlemen? Too many!

Couchsurfing experiences at the fuel station

You do not want to know how many times the petrol has changed hands until it ends up in your tank! As of today, one barrel of crude oil costs 64 €, that is 159 liters per barrel or equals to 0.40 Euros per liter. At the petrol station, you pay over 1.40 € which is a surcharge of 250%! There are of course transport and processing costs, but most of it goes for the profit margins of middlemen. And have you ever been curious about the fact, why the fuel did cost about 1.20 € even in times when the barrel was traded for only US$ 30? Back then the surcharge was over 400%!

MLM Couchsurfing experiences

That’s almost the same with multi-level marketing (MLM) systems. Even if the producer delivers the pills directly to the end-customer, there is a long sales channel of the MLM freelancers. All of them get a commission out of the turnover. That’s why selling in an MLM system is only possible for products with an incredible sale margin, such as nutrition supplements. They are getting sold with arguments like: “Your health should have a higher value than 2 € per day to you.” The manufacturing costs of the pills are in the mEuro range (1/1000th of a Euro). But I have already written about the Minerals in Food.

The business model for good couch surfing experiences

With your business idea, you want to think about this question: How can I remove all of the middlemen? Uber, AirBnB, Greb, and Go-Jek have one thing in common:

They do not own the infrastructure to produce or deliver their products.

  • Uber doesn’t own any cars that drive as taxis.
  • AirBnB does not have buildings, which is used as a hotel.
  • Greb does not own scooters that are used for public transportation,
  • and Go-Jek does not even have pizza ovens, but most likely the deliver the most pizzas in the world!

How can YOU become the AirBnB in your business field?

Your Starting Point is Right Here

Where Is Your Starting Point?

Do you know your starting point?

Your Starting Point is Right HereWe spent quite some time describing your dream and your target. Now we want to go to the next step, which is required to navigate to your target. Did you ever use a navigation system? And did you experience what happens if it cannot receive a GPS signal? It doesn’t know the starting point. This can happen

  • if riding through a tunnel,
  • when it is very cloudy,
  • if you are in a forest with too many branches and branches above you,
  • in a city between skyscrapers,
  • or if your mobile phone is offline and does not receive any positioning information.

Without a starting point, it can’t navigate to your destination.

  • Are you able to navigate with a map, if you don’t know where on the map you are located? No, you can’t!

So before you get started heading towards our dream and targets, you need to know, where we are starting from. You need to know your starting point.

That’s why I encourage you today, to spend your thinking time describing your starting point:

Describe your current situation in the field of your life in which you have chosen your dream and your target. Write it down. Because to do it only in your mind has very little power. Only if you are aware where you are starting from, you can decide in which direction you need to make progress. Like the navigation system or if you are navigating with a map.

Starting point estimation is positioning

So allow yourself some time to write down all the aspects in the chosen field of your life, that come into your mind. Be dead honest with yourself. Where are you now? To do so, describe what is already good, what is reasonable, what is well worth to improve on, and where is your arse in deep shit! Yes, you read correctly. This time we also want to dig deep into the shit in your life. Because this causes the biggest pain for you. And pain is the best driver to get started and make your arse moving.

Starting Point estimation is serious work and can be painful

Even if you are NOT a masochist, you WANT this pain!

Go into the details of the pain you are experiencing and find your “WHY”: Why you MUST change it? Don’t look for the reasons why you can’t change it, instead only describe the pain you feel. Because you need it to get the power in order to get rid of the pain. This is the explosive fuel to get started. And in the beginning, you need a lot of energy to change something, which is a habit.

My starting point was: Wasting my time

My habit was, sleeping 8-10 hours per day. Changing this needs a lot of discipline, and the pain is needed, to make the first big step. My pain was the fear, to live a boring life, after the best year of my life – so far. So I increased my pain until I was ready to burn the ships behind myself. And yes, you should do so as well! As soon as you got to a certain point, on which you need to cut off the way back. So you got no choice anymore, other than to make it happen!

Getting started with your starting point

Get something to write now right now and write down the start situation as it is at the moment, including all the shit you definitely want to get rid of.

Go and DO it: Find and describe your starting point!

Because soon we will need it to implement the dream and the targets in our subconscious mind.

Optimize Off-Site Search Results

This is the second part of the example explains all steps for a

Off-Site Web Page Optimization for Search Results

The purpose of this procedure is, to optimize the visibility of your web page for Search Results. A reason to that is, to lead visitors to your page. In the first chapter, I explained how SEO works. And the second chapter took care for the on-site optimization. Finally, this part concentrates on off-site optimizations.

  1. Find best pages for inbound links to create traffic by leading visitors to your page.
  2. Use analysis tools to understand how you search for valuable pages to place your links.
  3. Learn how to utilize YouTube to get more visibility.
  4. Introduces tools and its utilization to make easy progress.

Continue with offsite optimization for search Results by Creating inbound links

  • Querry the Search Results for “blog (similar keyword than your page)“

  • Choose blogs coming up with a keyword with high competition, (check with the google keyword planner) if they come up in the upper search results, their backlinks are more valuable

  • Write comments to the blogs you found about the same subject and put a link to your own one in it

  • Create a 30-90 second video about it and upload it to YouTube
  • Add a link to your page in the notes below the video
  • Learn more about using YouTube as a search engine in the book “Networking at Dream Beaches
  • Send out a press release to an online press service, e. g. which creates instantly a lot of inbound links.
  • You also can buy inbound links and visitors for your page, e. g. on fiverr.com

  • Send the link with an appealing text to your page to your contacts

  • Share it the appealing text, the link and a picture from the page on your social media channels. I am using for that

    • Facebook company page
    • my personal Facebook profile
    • A Facebook group which I am moderating
    • instagram
    • twitter
    • google plus
    • xing
    • LinkedIn
    • Share your posts with other groups that are about a similar topic
    • Order a virtual assistant who shares your posts on social media channels
  • You can reuse old inbound links if you are utilizing a subdomain, e. g. http://blog.vitality4happiness.com/
  • In the control center of your hosting provider, you can define the subdomains. I kept using this to link to the book “Networking at Dream Beaches” and shared this link often on social media. If I am creating a new page, I just redirect this link to the new page and it has many inbound links right after publishing.

Continue reading to understand

On-Site Optimization For Search Engines

This example explains all steps for an

On-Site Optimization for Search Engines

The purpose of this procedure is the optimization of your text for Search Engines, to achieve a good ranking in the organic search results. This includes:

  1. Create an initial version of the webpage to start your analysis of the optimization.
  2. Use analysis tools to understand how you can improve the wording and identify the best keywords.
  3. Rephrase and improve the text and the page content.
  4. Introduces tools and its utilization to make easy progress.

Start the on-site optimization for search engines

  • On-Site Optimization For Search EnginesWrite the text which you want to optimize for search engines.

  • Upload the plain text to your website and publish it. I started with the headline “Warning: Your Food is Low on Vitamins and Minerals ⚠” and the URL of the page turned out accordingly:
    warning-your-food-is-low-on-vitamins-and-minerals

  • Improve the text quality by removing typos and orthographic errors by using a spell checker – Grammarly, which is a plugin for the Chrome browser
  • Check included keywords density using a keyword density analysis tool from:
    Smallseotools

  • My initial top Keywords for search engines were:

  1. On-Site Optimization For Search Enginesfood 18
  2. vitamin 9
  3. vitamins minerals 8
  4. vitamins 8
  5. minerals 8
  6. lack 6
  7. nutrition 5
  8. quality 5
  • Find based on the most frequently used words a good title with low competition in search engines using GoogleAds Keyword Planner. Enter an initial headline and try a combination of the most frequently used keywords in your text.

  • Sort the results for the highest number of search requests.
  • Find a keyword suggestion, which gets searched for often, but with little competition. A low PPC (Price per Click) is a good indicator for that.
  • I found out that the term: “minerals in food” got 10,000 – 100,000 requests on Google per month. Also, it has a low competition. And that I can get listed in Google AdWords for just 1 cent per click on the first page.

  • Rephrase the title of the page accordingly. So I changed it to “Low Minerals in Food”.

  • Change the name of the URL that it matches the keyword I chose for the search engines. In my example, I changed it to minerals-in-food.
  • Increase Keyword Density by adding the keyword in the text, where ever it fits. You should use it about once within every 50 – 200 words.

  • Add subtitles and reuse the keyword in the headlines

  • Add pictures and give them alt-attributes, those are containing the keyword.

  • Check the keywords density again using a keyword density analysis tool of Smallseotools.

  • After the On-Site Optimization it showed the following result:
    #Term, Count, Density, Prominence

  1. minerals in food, 12, 1.13 %, 100 %
  2. vitamins and minerals, 5, 0.47 %, 100 %
  • Improve SEO according to YEAST plugin for WordPress

  • Check your other pages for your keyword and similar expressions and put links on them to the new page

Continue with Off-Site optimization for Search Engines

What is Search Engine Optimization?

The abbreviation SEO means Search Engine Optimization

 

What is search engine optimization - Vitality4Happiness Google results.jpeg

Pleasant Result of Search Engine Optimization: 10 Times on Google Page 1 Search Results

So, what is Search Engine Optimization (SEO) good for? The motive to do SEO is to achieve a highly ranked web page in Google and other search engines results. And the reason for that is to attract a lot of visitors.

 

What is Search Engine Optimization Effort

First of all, be aware, that it is a lot of work, but it pays out in the long run. Of course, you can get visitors to your page with Google AdWords and Facebook ads. But this will cost you a lot of money over time.

 

What is Search Engine Credibility

Being on top of the organic results creates a much higher credibility in the mind of your visitors. Credibility is the currency you pay with, on the internet. Especially if you want to sell any service or product on your web page!

Your Benefits: What is Search Engine Optimization?

So, first of all, you need to understand how search engines sort the pages in their index:

The most essential criteria is to provide useful content to their users in the search results. That’s why the more text you got on your page the better: Search engines love text, even spoken text, especially in YouTube videos.

Due to the fact, that the search engines cannot really measure the usefulness of the content, they make assumptions on the data they can get.

This data contains:

  1. How often is the search phrase on the web-page? This is what you got completely under your control. I will go into detail about this in the chapter about on-site optimization. That’s what you need to get started with.
  2. Readability of your page. Texts with easy grammar and without typos get ranked higher. Like the sentences before. And please, don’t do it like that:
    What is Search Engine Optimization?
    Or did you enjoy to read this sentence? So use a spell checker! It is beneficial to put your content in short sentences, that even a child can understand it. In the chapter about on-site optimization, I will discuss tools that support you in doing so.
  3. Usability of the page. The most essential usability feature is the availability of a mobile version. This means: Does it get displayed in a convenient way on the smaller displays from phones and tablets? Most of the themes (design templates) available for WordPress do that automatically for you. This feature of the themes is called “responsive”. Just make sure to use a theme, that offers a responsiveness functionality.
  4. The number of visitors and if they continue on other pages of your site increases the page ranking. But if they are leaving it quickly, the ranking decreases. The more visitors the better. And the more of your pages they visit improves the ranking of your page in general as well. You can easily improve this, by adding links to other sub-pages. This will be discussed in the on-site optimization chapter.
  5. Duration of each visit, each long visit increases the ranking, short visits decrease it. So you want to keep your visitors engaged for longer than 10 seconds, the longer they stay on your page the better. Implementing videos is a good way to achieve this. You find some more thoughts about this in the book: “Networking at Dream Beaches” how to utilize Youtube.
  6. Quality, the number of inbound links and how often they are used. An inbound link from a high ranked page adds more value to your page than one from a lower ranked page. You can get instantly a lot of inbound links to a newly created page by reusing a sub-domain, which I will explain in the off-site optimization chapter.

What is Search Engine Optimization priority?

The priorities the search engines put on the criteria mentioned above is not completely known. And the search engine operators don’t publish them. Because they want to avoid, that their algorithm gets re-engineered.

What is Search Engine Optimization reaction time?

To make it even more difficult, Google shows the results of an old index. So the results of your optimizations will be visible only after a while. This can take up to three months.

So you got to be patient with the search engines after you got your homework done! And if you want to start a new business, publish the webpage early enough. At least 3 months before you want to start with your business, even if it has little content in the beginning. So that the search engines can add it to their index in time and display your page in the search results.

Learn more about what is Search Engine Optimization and how to do it

Stay tuned for a step by step description for:

Minerals in Food

Are too low Minerals in Food?

Badly designed advertising for food additives, because the text has a lack of readability! When will designers ever learn? Form follows function!

Warning: Low Vitamins and Minerals in Food ⚠

While writing this I am sitting in a restaurant in front of a colorful

organic wheatgrass shot recommendation.

This inspired me to think about nutrition. I recalled, that many nutrition specialists keep telling us different versions of the same fairytale over and over again, e. g.:

“Once upon a time, food was better. Today there is low Vitamins and Minerals in Food. Nowadays fruits 🍌 🍎 🍉 and vegetables 🍅 🌽 🌶 only got less than 10% of the vitamins and minerals they contained 20 years ago. As a result, you would have to eat about 10 times more, than your parents had to eat 2 decades ago.”

This is probably also the reason why Coke bottles contained 0.2 litres when I was a child and now they come in sizes up to 1 gallon!🤪

Further, they argue: “The Minerals in Food is low due to:

  1. overpopulation
  2. industrialized production methods,
  3. exhausted soil and poisoning caused by fertilization
  4. rubbish.

I consider that the entire

Low Minerals in Food Story

is complete nonsense, because:

1st lie about Minerals in Food: Overpopulation

This world is not overpopulated, otherwise the population wouldn’t grow anymore, because everything which goes over the edge starts decimating itself. This is just a law of nature.

2nd lie about Minerals in Food: Industrial Production

Industrial production methods make fresh foods better, due to more efficient harvesting and a quicker delivery onto your table. It is even keeping it clean an cooled during transportation if required. So you receive fresher food on higher hygienically standards. I am not talking about processed foods, that is a different story.

3rd lie about Minerals in Food: Fertilizing

Nowadays the soil gets fertilized according to the needs of the plants🌱 that will get planted on it. This is like putting a child in a school that supports its talents and interests best possible. It will learn with ease, and grow faster. And it will be much better, more specialized and will be outstanding compared to what it ever could have achieved in a normal school. This is what farmers did in the past, when they were fertilizing each and every plant with the same combination out of 🐷 piss and bull shit!

4th lie about Minerals in Food: Rubbish

Are Supplements the solution for low Minerals in Food

Especially in Asia (with a few exceptions, such as Singapore and Japan) a lot of the countryside looks like a rubbish tip for polyethylene plastic bottles. This mess is due to a lack of a supply in drinking water quality, no efficient recycling system, and unfortunately – I need to say: Due to a lack of awareness! Luckily one can see that this awareness keeps increasing. But polyethylene is neutral, it doesn’t poison anything, even if you burn it, it just turns into water and carbon dioxide. Plants need both to grow! I am not saying that the plastic bottles belong there, but this kind of rubbish doesn’t harm our food in any way, even if it looks dead ugly in the botany!

By the end of the day, most of those “Minerals in Food specialists” are just selling some kind of overpriced nutrition supplements, e.g. JuicePlus, or this wheatgrass powder. Which are all processed food.

I do not believe that the quality of our food has decreased. And finally, no one can prove it, because nobody has 20-year-old apples or tomatoes available in its food storage which are still in their initial condition, to compare the difference of their vitamin and mineral content with the ones we eat nowadays. I think the opposite is true:

The food available now has never had a better quality

Plus our food has never been so cheap before as it is today. The majority of the world’s population only needs a relatively small amount of their income to buy their food. In the past, it was the main thing they were working for. Ok, in some under-developed countries this is still the case. But the fraction of the population that needs to work all day for food has never been that small in the history of mankind. That’s why my truth is:

Most people just eat the wrong processed food,

  • with too much sugar, empty carbohydrates and
  • too little water content and essential fats!

Eat the fruits and veggies instead of the fucking processed supplements

Eat them preferably raw. If you want a hot meal, so prepare it by steaming the veggies for a short time. And avoid the deep fried shit. Not due to the fat content, only due to the damage, the heat does to the fat. Because that will supply you with more than enough of natural water, fat, protein as well as vitamins and minerals.

Nutrition supplements make sense as a short-term support if you got a lack of some vitamins or minerals. Pretty common is, for example, a deficit of vitamin D in winter for people living in a place far away from the Equator, due to a lack of sunshine. In such case, additives can make a big difference to the quality of their life, mood, and energy. But you want to add them after a blood analysis from your doctor. Based on that you are just adding exactly those that are missing because

Focus is Power!

And you will realize how much energy can give to your body a little correction of supplies in the right direction. But in the long run, you want to add more of the fruits and vegetables to your diet with a higher content of the vitamins and minerals you are lacking of.

Nature always provided everything you need, and it always will.

Read some more thought about my

easy to practice Nutrition Plan.

Are You Setting The Right Priorities?

“As you wanted to have lived by the end of your life,
you can start living as of today”
Marcus Aurelius

Are you setting the right priorities?

Are You Setting The Right Priorities - favorite people as target customers

During a workshop with my mastermind group in October 2016 at the concept of Vitality4Happiness, I realized female entrepreneurs are the people I liked the most. I exclusively wanted to coach female entrepreneurs, because it gave me back so much tantric energy that I was almost in the flow all the time.

The other participants shook their heads and suggested to me: You need to be a woman to do so, otherwise it has no credibility, and first of all: It is politically incorrect. But that couldn’t stop me. I knew my most essential task and didn’t like to wait for a gender change. Which is anyway no option for me! As of today, it is completely normal for me to moderate a mastermind group with exclusively female participants.

Do you know your important tasks?

Those who make a difference. Tasks that bring a lasting change to life. These important tasks are crucial.

If you negate my question, I implore you: It is best to take the time immediately to determine the really important things in your life. Give yourself more peace and quietness in life. Listen inside yourself, and reflect your life. If you do not know where you want to go, the best compass will not get you there. Plan your life! We intuitively know what is important to us.

But actually, most people know their really important tasks. In principle, we need neither an advisor nor coaches for this. We intuitively know what is important to us. Our deepest desires, values, and needs automatically lead us to our inner wisdom. Nevertheless, we often do not set the right priorities.

So most of us are very likely to know their goals. And you will agree that today you should live the way you want it for your future. Even the most of the techniques are known by almost everyone. Whether Pareto principle, the 72-hour rule or the Eisenhower principle. Why do we often fail to put the important duties before the urgent tasks?

It is relatively easy to prioritize

Set your priorities and read my book now

“Networking at Dream Beaches – The Freedom of a Digital Nomad’s Life”

  • which you can easily order HERE

  • or listen to the first chapter for free: LISTEN NOW

But: it is not easy to implement priorities

Unlike most guidebooks make you believe, we do not just need some clever techniques. Living by your priorities means tackling the important things in life as quickly as possible and not letting anything in your life stop you. We need discipline, courage and a clear vision of our lives. It’s not easy, but it’s well worth doing it.

Vital and happy greetings
Klaus Forster

QUOTE:
“If we are doing what anyone does, we are as valuable as sand in the desert”

Confidence – by Jenny Verano

An Inspiration for Setting Your Daily Priorities

to increase your confidence

An interview with Jenny Verano

 

Klaus: “Dear Jenny,

I did learn from you, that you found a wonderful way to increase your confidence. What are you doing to train it?”

Confidence - Jenny Verano's trainingJenny Verano: “Every day I consciously do things that give me some sort of satisfaction and can be considered as achievements, even if they are only very small. It could be doing something that I have been procrastinating but needs to be done anyway. And, of course, there are always major things to get done. It is important to do those first if possible.”

Klaus: ” Yes, most of the time we get interrupted by the urgent duties. Why do you do it in this way?”

Jenny Verano: “I believe that

progress = happiness,

so I ensure I am making progress every single day. When I make progress, I feel happy and want to set more goals to continue growing. Real goals are not about getting things but about becoming something and growing because of it. Then

growth=progress

and the cycle repeats.”

Klaus: “Which tools are you using?”

Jenny Verano: “One of the tools I can think of right now is to decide, out of everything I want to do, what are the one or two things that, if I do them, I will feel like I have had a productive day, and do them first, if possible.

Another tool is to

transform my shoulds into musts.

Building Confidence - Interview with Jenny VeranoJenny Verano: “I learn and apply the knowledge to my own life as well as in helping others to improve the quality of their existence. Today I learned about the manipulations of the ego and how it can affect my relationship with the people I love. Now that I have that awareness I can change my behavior, control my emotions and reactions, so in return I will get better responses from those around me and improve our relationship.”

Instead of saying I should workout I say: I must workout because it gives me loads of energy because

  • my day will be more pleasant, 
  • and I will be more comfortable in my skin and clothes,
  • on top of that, I inspire others around me, to be more active and healthier.

I can go on and on with reasons why I must workout until I am ready to leave the house. Funny enough I have noticed that initially, I do not need to feel motivated to do the actual workout, I just need to find the motivation to get to the gym. Once I am there, well, there is nothing else to do and there are a lot of people making it look so easy!”

Klaus: “Thank you so much for sharing this technique and your experience with us! Even if the daily successes are only small. The compounding effect will create a huge breakthrough after a time! It is said, that Einstein called compounding the 8th of the earth. I guess you are looking forward to the result and enjoy the progress along the way.

Because this builds confidence to create the life you are dreaming of.”

Have a Nice Sleep: Getting Around With 2-4 Hours of Sleep a Day – Part 5

After having the best year of my life, due to my birthday, I came up with a resolution. To make the next year an even better one. And the first thing that came to my mind was: I only can have fun while I am awake. So I got this sleeping experiment started.

Have a nice sleep in Weeks 3 to 5

Simplifying the sleeping pattern

After taking one day of the sleeping pattern, which was on my junk food day, it was a bit harder to get back to the sleeping pattern. But I had the day with the shortest bedtime throughout the sleep experiment, with 4:30 hours bedtime only. So here comes my review, how to make it easy and how to have a nice sleep. To get started with a sleep rhythm like this, it is helpful to have the freedom to schedule your time. Anyway, it takes a lot of discipline, but I learned discipline is a kind of self-love. Knowing this makes it a lot easier!

Theoretically one also could do it on a 9 to 5 job

Getting up at 5 a. m. and preparing at least 3 snacks. This should contain your breakfast, your morning snack, and lunch before you are leaving for work. You should arrive at work 45 to 60 minutes before your work starts, so you can have your morning snack and sleep e.g. in your car. During your lunch break, you take lunch and go for your lunch sleep. After finishing work you take another little snack and a short sleep before you are heading back home.

If you use public transportation to get there, and if the ride is long enough, you might even sleep on the bus or train. The evening sleeps maybe after dinner and then you got another 3:30 hours to go, where you might do some easy routines, socializing or getting some work done while enjoying the quietness of the night. Due to the fact, that I do not have a 9 to 5 job, I have no experience with this. But I would be happy if you would share yours in the comments below.

Simon’s tactic to fall asleep within 1 minute

The other evening I got to know Simon in a restaurant. I asked him: “How long do you need to fall asleep?”
To my big surprise, he responded: “I fall asleep within 1 minute”.
So I asked him if he would be willing to share his tactic to fall asleep within 1 minute, of course, he was:

Have a Nice Sleep - Simon tells how he falls asleep with in one minute“I try and get myself ready for sleep about half an hour before I go to bed. I tell myself it’s another adventure, when I go to the other side, where anything can happen through dreams. So I have mundane thoughts and think about trivial things, like brushing teeth or about a movie. I have several positions I lie down and go to sleep in, I think about which one I choose.
It works for me.”

Have a nice sleep with less discipline

Not sticking to the schedule as strictly as at the beginning made things easier, because it requires less discipline, so I can use it for something else, e. g. fitness training, nutrition plan, or my work. Most of the days I only took 3 naps during the day plus the longer one at night. I started choosing the sleeping times according to my condition and taking the naps when I was tired. This reduced the time to fall asleep and the bedtime for another 30 minutes per day. Doing so, I got an average daily bedtime of about 5:30 hours, which was above 6 hours the week before.

I kept feeling more comfortable throughout the day, and my productivity rose a lot due to the extra hours which are now available during the week. I finished an SEO (search engine optimization) project for my webpage in about one week, which I procrastinated for a long time. Additionally, I created lots of new content on the webpage (about 20 blogs including this one). It was stressful my dear friend Jenny, who does the proofreading for me. Additionally, I hired a personal trainer. She helps me to prepare for the triathlon in October in a town called Forster (yes, like my surname) NSW, Australia. With her support, I increased also the training intensity.

Have a nice Sleep and measure your sleeping rhythm

I kept using the sleep cycle app, which gave me a pretty clear picture of the time I spent in bed. The waking up mechanism during a shallow sleep phase works pretty well. Due to utilizing the microphone to analyze it, the app conflicts with any application that uses the phone’s speaker. So either I had to use the headset to listen to a guided meditation to fall asleep, or I had to do it on my own. Most of the time I chose to do it by myself. And one thing pisses me off about the sleep cycle app: For no understandable reason, it puts the speaker volume to zero, when it terminates the sleeping time. So I keep hearing nothing when a call comes in, nor navigation announcements. Due to that, I will not use it anymore.

Due to guided meditation 4-5 times a day to fall asleep, I got pretty good at calming down my mind consciously. On the other hand, if I felt tired, but kept on working until my next sleeping time. Sometimes I experienced to hear my tinnitus. It is not a big surprise that this routine and the lack of sleep puts some extra stress on the body. Having 2 to 4 cups of coffee during the day, especially when waking up and feeling sleepy helped, but it increased the stress which causes the appearance of the tinnitus. I guess it is better to reduce the coffee to 1 to 2 cups a day, and only utilize it if I am really having a hard time to get to full energy after a sleep. Thank you tinnitus, for reminding me!

Have a Nice Sleep in week 5

In week 5 a miracle happened after my junk food day, on which I had plenty of sleep. I woke up at 5 a. m., went to the beach for a run, followed by a workout in the gym and my breakfast. After a short sleeping break, I got onto the computer and started improving my webpage. I worked with only 3 breaks for lunch, dinner, and breakfast for about 30 hours until the early afternoon the day later. Being completely in the flow, I enjoyed my work so much that neither time nor sleep did matter to me. I was so full of energy. This was the first day with less than 4 hours of sleep.

Meanwhile, I got a pretty stable routine and I am enjoying the additional time. It adds so much extra value to my life, which I wanted in my birthday resolution, and it doesn’t seem to be too hard on my body. Even if it looks pretty challenging to get permanently to 4 hours or less, I want to continue with it … until I find something better. I will let you know when I am going to experience some more breakthroughs, so stay tuned!

Have a nice sleep and sleep quickly, so that you got plenty of time to enjoy your dream!

Safety Third

Safety Third

Training Your Risk Tolerance

Other than advertisers tell us: you can’t buy security!

Two of the basic needs God gave us are security (certainty = safety first) and adventure (uncertainty = safety third). She must have a strange kind of humor 🙂 because they are driving us in two opposite directions along the same track!

Safety third: Volcano Yasur 🌋 on Tanna island, Vanuatu

The fallacy of “safety first” thinking 🤔

Safety first is a good concept for civil aviation, because there is no option to stop along the way on the sidewalk, what you would probably do if your car makes some funny noise, and have a look at, what is wrong with your vehicle.

Safety 3dr: Before Skydive

But if we constantly want to improve our security, by closing insurance contracts for everything that could go wrong, putting pillows everywhere around ourselves, avoiding anything that might be risky, we might expect a pretty calm life. But we start dying inside, due to the boredom that takes over in our life. Most people live like that, and they get really unhappy. Even though their life is so protected, and they don’t even know why they are unsatisfied. Always being concerned about security, makes even stronger your fear of the danger that is awaiting you behind every corner. Plus it limits your growth!

 

Safety third: Skydiving from 4,000 m with 1 minute of free fall

Those who go the other way, who are willing to take (calculate-able) risks, keep training their mind to handle risks and fear better. Their self-confidence grows, so they believe that they are able to solve any problem that might appear.

Safety 3rd: Between tandem jumps

And by the end of the day, those people get to experience more security in their life. Living with a mindset like that, they fulfill both of their basic needs: uncertainty and certainty. But always remember: Uncertainty comes first!

Safety third: after the second tandem jump

This brings me to the bottom line:

The bigger your risk tolerance is,
the more certainty you will experience in your life!

Safety third: pole jump

And once again, there is no ultimate stage, in which you will experience the ultimate feeling of absolute certainty. But you are able to have a lot of pleasure along the way, like those runners still having about 35 km ahead of them until the finish line 🏁

Enjoy your journey of never lasting growth and have a lot of fun along the way!

What is the next challenge you are going for, to increase the size of your comfort zone?

Or would you rather go for a smaller version?

Safety Third