Could the humble kitchen timer help end productivity woes?

Carl Cederstrm, a business school academic, thinks so. Having tried and ditched several high-tech tools, he credits the analogue Pomodoro Technique for helping him get work done.

This simple system, developed in the 1980s by Francesco Cirillo, is named after the tomato-shaped kitchen timer Mr Cirillo used to help him study. The idea is to set a timer for 25 minutes to focus on one task, have a five-minute break, work another 25 minutes, and so on.

Ive been using it for years and its the most revolutionary method I have tried, says Mr Cederstrm, associate professor at Stockholm University.

The great irony is that we talk about work taking over our lives, but one of the greater sources of work-related stress is that we dont actually get to do any work

It is particularly useful in todays open-plan workspaces, he says. They are designed to help workers be social and to network but there are so many distractions.

The great irony is that we talk about work taking over our lives, but one of the greater sources of work-related stress is that we dont actually get to do any work.

Even when we manage to remove all distractions, we still have to wrestle with our greatest enemy ourselves.

Technological advances promised to help lift global productivity rates, but this has not yet happened. We have all the tools and technology to make us more productive, but do they actually help?

So-called productivity hacks and tools offer remedies to our troublesome tendency to procrastinate. At one extreme are products such as Kitchen Safe. You put your phone in the plastic box and set a time. The only way to retrieve the phone before the time limit is to break into the box.

The problem with such tools is that their goal is not to improve your productivity, but to make you use the application more, says Laszlo Bock, chief executive of tech company Humu and former head of people operations at Google. The companies that build these products are measured by their investors on engagement, not on how productive the user becomes.

People love dials and knobs, and bells and whistles. There are lots of things that make it feel like work, but are in fact noise and distraction, says Mr Bock.

There is no measurable return on investment on productivity with these tools, says Mr Bock. Many rely on notifications, triggering positive reinforcement to keep you checking, releasing a dopamine hit to your brain. The risk is that you spend more time managing the tool than doing productive work.

What can corporate leaders of the future learn from todays experts at getting work done? We asked five users of productivity tools and hacks what helps and what does not.

Carl Cederstrm, associate professor at Stockholm University, and co-author of Desperately Seeking Self-Improvement

The only time I really relax is on an aeroplane, when there is no way for people to reach you. Now I check email only twice a day: 9am-10am and then 3pm-4pm.

It is difficult to stay focused on one task when you are alone, so having someone there to speak to when you have a break helps. I often work with a freelancing friend at the kitchen table and we listen to the same playlist each time we havent changed it for years.

When I feel panic-stricken about a task, I repeat a mantra I read in Haruki Murukamis memoir, What I Talk About When I Talk About Running, which the author uses when he feels he cannot run any further: Im not human. Im a piece of machinery...Just forge on ahead.

I also keep a strange notebook, which I write in like a grown-up speaking to a child. I write things like OK, so what really is it that you should be doing right now? and respond with answers...Im a little embarrassed speaking about it, but it works.

What works: The Pomodoro Technique to help me focus. And the word processing app Scrivener for writing, diaries and calendars. I try to minimise my technology use, but when something pops up that I want to record I use Braintoss, a tool to capture information you take a photo or record a voice memo, which the app sends to your email.

What doesnt: Flowstate, a writing app that deletes your work if you stop for more than a few seconds. It was really stressful. Sometimes I want to go slow.

Laszlo Bock, chief executive and co-founder of Humu, former senior vice-president of people at Google, and author of Work Rules!

Notifications are a nightmare. I have them turned off on every device. I keep Gmail and Slack open at my desk, but Twitter and LinkedIn are in a folder so that its harder to get to them.

I keep three folders in Gmail: one is checked quarterly, one monthly, and one on Thursdays. At Google, I worked with a guy named Jonathan who ran the product team. For the first year, he would always be following up with me on tasks, hounding me, and I felt like I was failing because he was always one step ahead.

Then I realised he always followed up on a Friday, so I set up a folder called check Thursday. Two months later Jonathan said, I dont know whats happened but youve really turned things around. (It turns out he had a check Friday folder).

What works: Email folders: I either respond within 12 hours or it goes into one of the folders. It feels polite to let people know youve received it.

What doesnt: One colleague tried tracking time with Toggl but it was too much effort; another tried Getting Things Done, but spent too long making lists.

Marcela Sapone, chief executive and co-founder, Hello Alfred

Tech is often the biggest distraction. Unplugging from the noise and going offline helps catalyse different ways of thinking and really boosts creativity. I set out to accomplish outcomes versus tasks or to-dos. I visualise the end-state of what my team and I need to achieve; and that becomes the North Star that keeps all those steps or tasks along the way on track and in perspective.

What works: My daily go-to is the note-taking service Google Keep I like the simple list user interface. It also syncs across my devices and copies straight to my email and Google docs, which my team and I rely on.

What doesnt: Ive tried Asana and Trello but they didnt stick. Theyre great platforms for cross-functional projects but I found them overkill for what I needed.

Josh Bayliss, chief executive, Virgin Group

Problems that arise out of nowhere can feel like a challenge to your productivity, but any leader needs to be agile and responsive. Sometimes I turn off emails, freeing myself up to get on with the real to-do list. If there is a true emergency and somebody really needs your input urgently, they will find you.

Hour-long meetings are often booked out of habit. I make sure everyone is clear on why they are in the room and what everyone wants to get out of it.

What works: Shorter meetings, letting emails wait and making time for exercise.

What doesnt: A few years ago at Virgin we introduced a digital detox policy switching off the email server for a couple of hours each week. Some embraced it more than others. Now we have adapted the policy so it is not so strict, but still nudges teams to leave their screens and get social for a little while.

Pocket Sun, co-founder and managing partner, SoGal Ventures

Its important to figure out what motivates you, whats your purpose and do people you work with share the same purpose? If these things are figured out, productivity itself is easy, because your work has significance.

Phone notifications stop me being productive I now leave my phone somewhere I cant reach it when Im working on my laptop. Listening to classical music or podcasts helps me focus and I also have a morning routine deep breathing when I wake up, putting on upbeat music.

Setting goals, breaking them down into quarters, months, and specific tasks with deadlines helps bring clarity to what needs to happen when.

What works: the Chinese superapp, WeChat, which people do everything on, from text and video conversations with family, friends and colleagues, to running online communities, transferring money or documents, or booking flights and hotels.

What doesnt: Project management software hasnt worked for me so far. I still like writing things down on paper or in the notes app on my phone.

The rest is here:
Productivity hacks to love or loathe - Financial Times

Few, if any, athletes have the power of LeBron James. Hes been the face of the NBA ever since he joined the Miami Heat in 2010. There was a time when James wasnt such a big deal. The most important moment of his career involves the 2011 NBA Finals, and more specifically, how James reacted to the worst performance of his career.

Since James entered the league with the Cleveland Cavaliers, his career has had the rosiness of a feel-good Hollywood movie; a local kid fulfilling the dreams of fans who never experienced championship glory up close. But the issue with being a hometown hero is that any disappointment will lead to intense emotions for everyone involved.

James was spectacular in the 2009-10 season, averaging 30 points on 50% shooting, seven rebounds, and nine assists. He earned his second MVP trophy and led the Cavs to the best record in the NBA for the second straight season.

But things fell apart in the second round of the Eastern Conference Playoffs against the Boston Celtics. In Game 5, Cleveland was blown out by 32, with James only scoring 15 points on 14 shots. His dismal display drew criticism.

James seemed to shrink after missing his first seven shots. And this couldve been the last time Cavaliers fans saw him play at home. James was better in Game 6, putting up27 points, 19 rebounds, and 10 assists. But the numbers look better on paper than they did in real-time. The Celtics won the series.

Then, James and his business partners put together a TV show to announce that he was leaving the franchise and taking his talents to South Beach. Everything changed.

It wasnt bad enough that James left one of the best teams in the NBA. He also left for the Miami Heat, whod finished fifth in the conference the year before. No player had ever asserted their agency like this before, and it made people furious.

Once James made the announcement, fans burned his jersey and called him soft for joining up with other All-Stars. The Heat quickly became the team every other fanbase loved to hate. And this was before the pep rally where James proclaimed that the Heat would win, Not two, not three, not four, not five, not six, not seven championships. It wasnt a great look.

Miami started slow but got it together in time to make the NBA finals in their first year of the Big Three era. Amidst the noise, James had a terrific season: 27 points, eight rebounds, and seven assists. But no one remembers this, because the finals were a total disaster.

James gave his haters the mental collapse they were waiting for. The Heat were favorites against the Dallas Mavericks. But the Mavs Dirk Nowitzki had the best postseason of his career and James collapsed under the pressure.

It wasnt just that his points per game decreased by nine points so suddenly. (Dallas deserves credit for their championship. However, Deshawn Stevenson and Tyson Chandler shouldnt be enough to put the most talented NBA player into such a funk.) LeBron became more passive and less effective as the series went on.

Game 4 was the low point. Miami had the chance to get a grip on the series. But the Mavericks won, bringing it back to 2-2. James relegated himself to the role of a pure passer. He led the team in assists but only had eight points on 11 shots. He stopped going to the rim or challenging the defense in any real way.

The true humiliation came when James matched up with the allegedly 5-foot-10 J.J. Barea in the post and had no idea how to score.James improved in the following games because it couldnt get worse. Dallas got the trophy; the Heat got a flamethrower of scorn.

The summer after this defeat proved to be a fork-in-the-road moment for James.

He had to get mentally stronger and develop his game. James became more comfortable playing as a power forward and earned the NBAs regular-season and Finals MVP for two straight years. He even returned to Cleveland and delivered the most improbable championship in recent history, forever silencing the detractors.

In 2020, James is nearly unimpeachable in the eyes of many as long as he doesnt talk about China. Hes lived up to the hype and then some. Hes also become a worthy spokesman for important causes and has built a landmark Ohio school. LeBron took his setbacks in stride and used them as a tool for self-improvement.

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LeBron James Reveals the 1 Event That Changed Him Forever - Sportscasting

Queer Eye for the straight guy is an American reality television series and is released on Netflix. The show calls attention to the team of gay professionals in the fields of fashion, personal grooming, interior designing, entertaining and culture, which are collectively known as fab five. Season 1 was released on 7 February 2018, followed by season 2 on June 15, 2018. Season 3 came out on 15 March 2015, followed by season 4 on 19 July 2019, with a special name, Yass Australia! .Fab five came with a special name, Were in Japan! on November 9, 2019. The show has won many Emmy awards. Netflix has confirmed the production of the fifth season of the show, but the official date is not yet announced. We can expect the fifth season between February to April 2020 by looking at the pattern of previous seasons. In this season original cast of Fab Five is returning with their incredible skills. This includes Antoni Porowski as a food and wine expert, Tan France as a fashion expert, Karamo Brown as a culture and lifestyle expert, Bobby Berk as a design expert, and Jonathan Van Ness as a grooming expert. It is confirmed that this season would be filmed in a very surprising location, Philadelphia, Pennsylvania. Previous seasons were filmed in Kansas City and Atlanta, but this time fab five went to the east coast. Season 5 is expected to be much different from the past four seasons. They have successfully conquered the lives of people in the two cities, and this season, they are all set for the third city, which will be for sure heroic. After the four seasons of self-love, self-improvement, self-reflection, and self-care, season 5 will soon be back with heroes in need of few changes in their lives and involving positivity in the lives of others.

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fab five are back with queer eye season 5: here is everything you should be knowing. - Union Journalism

That some sportsmen - and women - can be hot-headed is no secret. Some players have become just as famous for their outbursts on court as they have for their game, perhaps none more so than John McEnroe and Jimmy Connors.

At the ATP Challenger Bengaluru Open, I witnessed not one, but two matches that were all but lost with on-court outbursts. Czechias Vaclav Safranek, locked in a battle and being sent through the wringer by Japans Yuichi Sugita, was being tested to the hilt, with an agile, quick-moving Sugita serving flawlessly throughout. Perhaps it was the fact that he had been pushed, perhaps it was the heat - or perhaps it was just the player himself. Even through the second set, Safranek looked as though he had still been trying, in some way, to keep himself in the game. And then, pushed completely to the wall by Sugita, it was as if the Czech fell apart. Skying balls into the park in rage, Safranek exchanged a few words with the chair umpire, and with the spectators around. It was clear: the match had been all but lost.

Sugita had already looked more convincing, fitter, even moving quicker than his Czech opponent. But even until the final games of the first set, with Sugita having been up a break of serve at one point, Safranek had looked firmly in the reckoning. Matching shot for shot, his serves just as fluid as his Japanese rival. The 25-year-old Safranek despite being the younger, less experienced, and even lower-ranked of the two, had never really seemed the underdog.

Having sealed the first set 6-4 despite a solid fightback from his rival, Sugita, whose restrained reaction was simply restricted to bowing to a smattering of applause, was a study in contrast to his opponent on the other side of the net. Safranek, who had still kept his composure until then, began to get incensed. That anger began in the form of shots sent into the net, errors galore and finally, halfway through the second, and what would be the final set, Safranek skied a ball that went straight over the roof of the court, and into the expanse of the park behind it. And whether it was from that shot, or the beginning of the argument with the umpire, it was clear from deameanor alone that Sugita had won, even with half a set yet to be played. Until then, Safranek had still been in the reckoning and that outburst until then held in and translated into the game, had broken a dam.

On centre court, as the Safranek-Sugita battle was underway, was yet another study in just how keeping calm wins matches. Former Indian No 1 Saketh Myneni was playing the sixth seed Evgeny Donskoy, who in 2017 defeated Roger Federer in Dubai. Donskoy, the higher-ranked of the two players, looked physically in form, even moving better across the court at times than his Indian competitor. After Donskoy squandered the lead to Myneni despite looking to be in good nick, he became incensed fairly quickly, with angry yells directed at himself, the chair umpire, and no-one in general echoing across the KSLTA. On the other side of the net, Myneni simply continued his game seemingly unperturbed by the outbursts from the other side of the net. By the time the second set had begun, Myneni, who has struggled with a number of injuries over his career, even looked to be flagging slightly on movement. But the Indian eventually won the match having remained almost a picture of composure, with Donskoy mentally checking out of the match following his loud outburst at the chair umpire.

One might argue that anger is a sign of emotion, and that emotional investment in ones game, and ones sport, is essential to win. There is much to be said about the fact that it is important to be emotionally invested in what you are doing, and in the case of professional sportspersons, that is truer than ever. With adrenaline pumping, crowds watching, and indeed, the progression of your ranking based on your performance at these matches, it is no wonder that players do get emotional.

There is perhaps no better example for losing ones temper - and subsequently, concentration than Nick Kyrgios. AP

But many of the best players are in fact proof to the contrary. Rarely if ever has one seen the likes of Roger Federer or Venus Williams fly into an incandescent rage onto the court. And then again, there are those with tempers - but tempers that rarely, if ever, are directed at officials. A great example of this is the former World No 1 Andy Murray, who often directs his anger at himself, rather than anyone else on the court. And therein lies the rub. Having emotions run high on court is but natural and human, but using those emotions to lash out is one of the most counterproductive things a player could do.

In his autobiography, Serious,John McEnroe - who won a solid seven Grand Slam singles titles among his other laurels, said he would have been a much better player had he known how to control his temper on the court.

Neither is useful; the rage that is expressed externally: at chair umpires, line judges, ball boys and girls and surroundings is directly harmful to others, while internalised rage, far from helping a players game become more aggressive, can completely destroy focus and confidence - something that one could see translating directly from Safraneks on-court demeanour to his eventually and rapidly deteriorating game.

There is perhaps no better example for losing ones temper - and subsequently, concentration, than the black sheep of new-age tennis: Nick Kyrgios. The Australian has lost his temper all too often on court, losing concentration and tanking matches - most famously at the Shanghai Masters of 2016. Upset with a line call, the mercurial Australian berated the umpire, the crowd, and proceeded to intentionally tank the match. But for Kyrgios - and for McEnroe, and Ilie Nasty Nastase, that anger was routinely directed at others. There is also the case of Mikhail Youzhny, whose rage led him to harm himself with a racquet.

Both are harmful, but external rage is also significantly more counterproductive. Blaming external conditions: opponents, line judges, chair umpires, crowds and even weather for ones rage only serves to shift all the blame from oneself, taking away from any room for self-improvement. While internalised anger might help in that regard - and indeed, many in the top leagues of the game can often be seen berating themselves after a particularly bad shot or point, it still takes away focus that is best applied on bringing oneself back into the reckoning.

One might argue - correctly so, that nobodys perfect. Fans might rarely see it now, but the ever cool and composed Roger Federer has himself been victim to a rare on-court outburst. Playing Novak Djokovic at Miami in 2009, Federer committed forehand error after forehand error, and took the blame out on a racquet that ended up more bent than a contortionist in a carnival, a sight one might be more used to from his countryman Stan Wawrinka. The Swiss former No 1 would end up losing that match to Djokovic 3-6, 6-2, 6-3, unable to recover from that bout of anger.

To err and indeed, to let your emotions get the best of you, is only human, but when that happens more often than not, it risks tarnishing the legacy of a player who might otherwise be teeming with talent - Kyrgios, again, being a prime example. Although the Australian is immensely talented, a mention of his name brings only his many on-court tantrums to mind.

Anger, channeled correctly, can turn into the kind of aggression that improves serves, games, and focus; it is finding that delicate balance between rage and raw adrenaline that separates the good from the best.

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Keeping emotions in check: Knowing how to channel aggression on court is what separates the good from the... - Firstpost

Abloh, who was raised in Illinois, is a familiar advocate for Chicagos youth. Nike and Abloh joined together in May of 2019 to launch the NikeLab Chicago Re-Creation Center c/o Virgil Abloh. Since May, the space has sparked creativity among Chicago youth through mentorship, workshops, enablement programs and product customization. The partnership among Abloh, Nike and the Boys & Girls Clubs sends the designer deeper into Chicagos heritage through a sport that uniquely galvanizes the city.

This new court and programming not only extend our community work from the NikeLab Re-Creation Center, they provide a positive, free space for kids to engage in activities rooted in sport that will lead to an active healthy lifestyle and teach teamwork and the determination to succeed, says Abloh.

In communal approach, the partnership adds to the vision of the New York Citys Stanton Street Courts by Kaws and the 2019 series of Pigalle-inspired basketball courts in Paris, Beijing and Mexico City.

The court refurbishment was unveiled February 12 in the lead-up to NBA All-Star 2020, when Nike invited nearby members of the Boys & Girls Clubs and the local community to the space.

To download hi-res images, click here.

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Nike, the Boys & Girls Clubs of Chicago and Virgil Abloh Unveil Redesigned Basketball Facilities - Nike News

With the Jacksonville Jaguars fully geared up to move forward in 2020 and try to put a dissapointing 2019 behind them, it is time to review last season and what it could mean moving forward.

The Jaguars' 6-10 record in 2019 was the result of issues and, in many cases, regression on each side of the ball, but one area of the team that improved compared to 2018 was the rushing offense.

After the Jaguars' ended 2018 ranked 19th in rushing hards and 26th in yards per rush attempt, and these figures jumped to 17th and 15th in 2019. The team only scored three rushing touchdowns, but the running game was instrumental in a number of victories (Week 4 vs. the Denver Broncos, Week 7 vs. the Cincinnati Bengals).

Third-year running back and former No. 4 overall pick Leonard Fournette had one of the better seasons of his career during a rejuvenated 2019, while rookies Ryquell Armstead and Devine Ozigbo provided depth behind him and got their chances to carry the rushing offense in Week 17.

In reviewing the 2019 performance of each running back, it leads to a few observations for the group's outlook in 2020 under new offensive coordinator Jay Gruden.

Leonard Fournette

2019 was a season of new highs for Leonard Fournette, a third-year running back who had a lot to prove to enter the season. He played in the most regular season games of his career (15) and set career-highs in rushing yards (1,152), first downs rushed for (55), yards per attempt (4.3), receptions (76) and receiving yards (522). He also showed great improvement as a pass-blocker, displaying physicality and awareness in blitz pickups that wasn't always present in his game.

Fournette only scored three touchdowns, the fewest amount in his career, but this was largely due to inconsistency along the offensive line and a poor red-zone offense.

The veteran running back's most impressive stretch of the season came from Weeks 4 to 7, when he rushed 101 times for 536 yards (5.31 yards per carry), a period where he rushed for over 100 yards three times and set a single-game career-high in rushing yards with 225.

Thanks to his improved durability, the offense was centered around Fournette for the vast majority of the season, playing 83% of the team's offensive snaps, one of the highest usage rates on the team.

Fournette's rushing production faltered in the second half of the season, not rushing for 100 yards in any of the final nine games and recording less than 70 rushing yards in five of the final eight games of the season. While he improved in nearly every facet of his game as a rusher, including better moves in open space, vision, elusiveness, and ability to run after contact, Fournette still failed to find the end zone enough to earn him any honors such as the Pro Bowl.

He still has a few areas of his game he needs to work on, such as finishing long runs and removing the tendency of cutting runs back when there is no room, which leads to big losses of yards, but the improvement he showed in 2019 indicates he has the ability to continue to build upon his game the self-awareness to know he has to do so.

Ryquell Armstead

Jacksonville's fifth-round draft pick in 2019 (140th overall), Ryquell Armstead didn't get many chances to show what he could do due to Fournette's work-rate, but the rookie out of Temple did impress at times.

Playing only 150 snaps (14% of the team's offensive snaps) despite being active for all 16 games, Armstead fell victim to Fournette's role in the offense. He recorded more than three carries in only three games, with his best game coming vs. Denver in Week 4 (Eight rushes for 42 yards). Overall, he totaled 35 carries for 108 yards (3.1 yards per carry average) and 14 receptions for 144 yards and two touchdowns.

As a runner, Armstead displayed an aggressive downhill mentality, willing to run behind his pads and not shy away from contact. He had issues with his vision and overall patience in 2019, but he displayed more positives than negatives considering he only got a few carries here and there.

Where Armstead really shined was as a pass-catcher. His two receiving scores were the only receiving touchdowns by Jaguars running backs in 2020, and he displayed traits to indicate he could be an effective change of pace running back moving forward. He had solid hands, a good feel for space, burst after the catch, and natural ability to make plays when targeted. Each of his touchdowns was the result of good awareness and route-running, two things that will help him immensely moving forward.

Armstead had modest running numbers in the only game he started in 2019 (Week 17 vs. the Indianapolis Colts), rushing 10 times for 33 yards, but he shined as a receiver, catching five passes for 52 yards and a touchdown.

It remains to be seen how Armstead would perform if the Jaguars had to lean upon him because the Jaguars never had to depend on him to carry the running game for a long stretch in 2019. He did, however, do enough to earn some confidence moving into his sophomore season.

Devine Ozigbo

An undrafted free agent out of Nebraska in 2019, the Jaguars signed Devine Ozigbo after he was cut by the New Orleans Saints before the season began.

Like Armstead, Ozigbo didn't get much playing time due to Fournette's place in the offense. He appeared in 10 games but played only 29 offensive snaps, with 23 of those snaps coming in Week 17. Ozigbo recorded only nine carries for 27 yards (3.0 yards per carry) and three catches for 23 yards, but all of those came in Week 17 as well.

Ozigbo showed impressive athleticism, hands, and instincts in his limited snaps, but the sample size was so small that it is hard to project Ozigbo or his role in the offense moving forward.

Overall

Moving forward, the Jaguars have an interesting and youthful running backs room but it is largely unproven. Armstead and Ozigbo weren't given enough chances in 2019 to make much of a name for themselves, though they did have encouraging flashes in Week 17. Fournette is once again projected to be the offense's workhorse under Gruden, though it remains to be seen if he plays the same large role that he did last year.

When looking at the Jaguars' running backs group, it is clear the Jaguars are missing a true passing-down back, though Armstead has the potential to develop into the kind of player. Expect for the Jaguars to keep each of their backs but also be open to adding a running back who is a different style of player compared to their current backs.

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Jaguars 2019 Position Review: Leonard Fournette Carries the Load for Improved Running Game - Sports Illustrated

Recently, adventurist and minimalist, Ambi Moorthy, 29, cycled 250 (plus) km across villages in Kumbakonam, Chennai, in a span of three days. He says, What started as a self-indulgent hobby eventually helped me embark on a journey of self-discovery. I bathed at the water bodies on the route, visited temples and churches and sat in silence to admire their stunning architecture. But what I remember most was that every time the local kids would wave at me, or run after my cycle, Id give out a hearty laugh and out of nowhere a sense of peace would engulf me; it was an ineffable feeling, something that I never thought Id ever feel in our mad, mad world even on a holiday.

Transformational travel

Thats what transformational or transformative travel is all about. Its a journey that helps you connect with your soul, a sort of self-reflective, inward-looking voyage of your thoughts, while being away from your home. All over the world, transformational travel packages are being curated because like Moorthy, a lot of people, are looking for vacations that help them get in touch with their own feelings, something thats impossible to do in our daily lives with so many digital interruptions.

Transformational travel could include meditating on a beach in Barbados, backpacking solo through Argentina, doing a soulful chant in Chiang Mai, glamping in a remote part of Manitoba, or simply going on a solo walk, where you have time alone to reflect on your thoughts or words written on a mystery trail that make you think hard, and dig deep into your soul. In 2020, we have moved from experiential travel, where we would just mingle with locals or seek a new thrill. Personal fulfillment, while on a vacation, is now the ultimate luxury.

Travel entrepreneur Aditi Balbir explains why transformational travel is the new buzzword. Everyone wants to escape from global instability, the technological burnout. Its like we dont belong to ourselves anymore. We have lost touch with how we feel, and cannot even figure out half the time why we are anxious, irritated or feel disconnected with everything and almost everyone around us. Theres a sense of urgency in our need to escape these fast-paced lives, and hence we are seeking trips that inspire us, teach us something new, transform us, or just let our minds be still for a while, she says.

In recent times, there has been a dramatic shift when it comes to immersive experiences that foster learning. Now, more than ever, people are calculating their carbon footprints, taking trains when they can and eating local cuisine. Author Rolf Potts writes in her book, Vagabonding, Travel is almost inherently transformational if one embraces its uncertainty. I dont think something called transformational travel that comes with six days of travel, an itinerary and boxed lunches is bad, but when you open yourself up to serendipity and blunders, I think its a much more meaningful experience.

Looking within

Adventure travel expert Milind Bhide believes the big change has been travellers looking for authentic experiences. The Indian traveller is now looking for destinations that they can explore on foot or by cycle. Today, exploring a place has become more

about exploring ourselves. Even in culinary tourism and adventure activities (trekking, mountaineering, cycling and diving), people are looking for ways that can awaken something deep within them that was possibly dormant for a while.

However, transporting oneself to a different location is not transformational in itself; one must consciously seek out experiences that help you dive into the journey of self exploration while you are away from home. Unfortunately, just travelling to Koh Samui and spending all day inside your room wont cut it.

Mindful travel

Every time the local kids would wave at me, or run after my cycle, Id give out a hearty laugh and out of nowhere sense of peace would engulf me

Ambi Moorthy, Adventurist

According to a report by Megatrend, a research firm, the ever-evolving traveller still wants bespoke experiences; but personal fulfillment and self-improvement are now taking precedence Indian travellers are now looking for destinations that they can explore on foot or by cycle. Today, exploring a place has become more about exploring ourselves

Milind Bhide, Travel Expert

The transformative traveller is seeking something that allows one to elevate the tiny moments of life into evolutionary experiences. These experiences provide a deep sense of fulfilment on a highly- personalised level

Nitish Saxena, Travel Entrepreneur

How to create transformational trips

Plan Right: Consciously design the itineraries. In every trip, make sure there is physical activity, time amid nature and cultural immersion.

Get local: Make a point of learning a few words of the local language, asking questions about traditional practices or beliefs, and learning about the people who make the place you are visiting so special.

Head somewhere unexpected: A travel experience thats outside your normal preferences can be a powerful tool to help you get in touch with your inner feelings.

Excerpt from:
A trip to save your soul - Times of India

Perhaps it was the ability to finally mix it with the front of the midfield again, or perhaps it was the arrival of Andreas Seidl and James Key, either way the mood at McLaren was a lot better in 2019 than witnessed during the doom and gloom era of the Honda partnership.

Of course, another factor was the recruitment of Carlos Sainz and Lando Norris, the pair not only delivering on track but bringing a new sense of fun to a team usually seen as corporate and grey.

While the professionalism of the pair was rarely in doubt, some said that Norris spent a little too much time on social media, claiming that the youngster might have been a little too preoccupied with entertaining fans with jokes and images.

Though he denies this, heading into his second season, the Briton has vowed to be a little more serious... but just a little.

"Things can get portrayed quite differently from what I know and see from doing myself compared to the outside world," he told reporters. "People see me make jokes and whatever and therefore they turn and put a lot of blame and mistakes I do on me having fun, and seeing me look like I'm not focusing compared to other drivers.

"Other drivers don't post funny videos or whatever and therefore critics think that's the reason why I make mistakes sometimes," he continued, "and they put the blame on the fact I have fun and enjoy things more than other people.

"I'm not going to change a lot," he insists, "just small things here and there to make sure I look focused."

"It's quite different being in the world we're in in the paddock from what people see on TV or social media," he added, "things can still look very different. It's just trying to get the balance right and try and put them together as well as possible, how people see me on social media and vice versa."

As part of his 'serious new approach' to the job in hand, the youngster has move home in order to be closer to the team's Woking HQ.

"I have changed places in order to be even closer to McLaren," he said. "I timed it the other day. It took me 3 minutes 20 seconds to get from here to my new place. That's driving within the speed limit.

"It's even more convenient," he added. "I'm closer to the airport and so on. I like everything how it is now.

Reflecting on his rookie season, and what he has learned from it, he said: "There's a lot of things I had to learn, one of the biggest probably being the time and effort you have to put into improving on things.

"There's things I obviously wanted to work on and do better in, you have that, but then it's a lot down to how much time I'm here working with my engineers, or mechanics, or whoever I need to, to work on those problems and limitations and the weaknesses of myself. It's not just spending a day a week and working on it, it's spending two-and-a-half days or three days a week or whatever, or whenever I need to, to focus and improve on those things. Carlos will do the same, and a lot of other drivers do the same.

"It's obvious and easy for me to come into the factory whenever I need to, to work on the things I need to, it's a lot of time and effort to work on those things, and that's something completely different to working on F2 and F3 and other categories really.

"Time and effort of self-improvement is probably one of the biggest things I've had to change."

Check out our McLaren MCL35 gallery, here.

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Norris to be less jokey in second season - pitpass.com

Wellbeing is defined as being 'happy, healthy and comfortable'. These are three simple words that on reflection can give powerful inspiration and direction to anyone wanting to improve their wellbeing.

ike so many things in life, wellbeing is not a destination but a journey. It is an ongoing process that requires regular care and attention.

There is a unique formula for everyone. Physical health is a combination of the right amount and mix of sleep, relaxation, exercise, diet, hydration as well as proper breathing (which happens when the mind is balanced) and positive, resourceful thinking.

There is also mental and emotional health which again have their own general parameters but with a unique formula that will best suit you.

'When we are mentally healthy, we can enjoy all the aspects of our life and relationships more. Good mental health allows us to get the most out of spending time with our families and friends, and it helps us through difficult times'. HSE

Emotional health comes when we focus our attention on what we want in life rather than emotionally engaging with we don't like about ourselves, others and our lives. This does not mean we don't strive to improve things - rather self-improvement is inherently part of your wellbeing. To be fully comfortable in yourself involves continuously working on yourself which we explore more later.

Mental health is also about thinking positively and resourcefully. Enthusiasm for life and motivation come when we are growing and involved in what we are doing.

Happiness comes when what you think, feel, say and do are all in alignment. Happiness comes when you feel part of something bigger than yourself. We feel happy when we help others. It also comes when you are in the zone which happens naturally when you are using your talents and engaged in doing things you love to do or spending time with people you love.

Be comfortable

To be comfortable in your own skin is a big very thing. Learning to be comfortable with the uncomfortable is an important part of growth in life. It is easy to be comfortable in your comfort zone. To be comfortable in yourself means to fully accept yourself and your past and present choices. This requires regular reflection and effort.

Some years ago, I went to a very powerful talk with international Welsh rugby union referee, Nigel Owens during which he spoke of how the biggest challenge he has ever faced was to accept himself. The same is true for most of us. Life is a journey with many twists and turns. Sometimes it can be a bit like a game of snakes and ladders. Being comfortable in your own skin through the different twists and can be very demanding - particularly when life is busy, or when we face adversity.

If you are inspired to improve your wellbeing, I have 2 suggestions. Think of something that is stressing you or causing you a lot of discomfort and look at strengthening your ability to handle that - either through solving the problem or developing your competency in that area. For example, if you have to speak publicly as part of your work but often dread it, practice and you will improve and may even learn to enjoy it.

And do something to enhance your positive wellbeing - eat better, drink more water and or improve your relaxation or sleep. A one percent improvement in any area of your life on a daily basis leads to a 3800 % improvement over a year.

Calodagh McCumiskey designs and delivers bespoke wellbeing at work programmes to grow people and companies. She also offers regular meditation classes, personal development workshops and wellbeing consultations to help people thrive. Ph 053 9140655 | emailinfo@spiritualearth.com | Visit http://www.spiritualearth.com

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What does wellbeing mean to you? - Wicklow People

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"The whole problem with the world is that fools and fanatics are always so certain of themselves, and wiser people so full of doubts." This phenomenon observed in the 1930s by the English philosopher Bertrand Russell has a technical name, the Dunning-Krger effect. It refers to the tendency for the worst performers to overestimate their performance, whereas the top performers underestimate their own. The Dunning-Krger paradox has been found in academic and business settings, but what about in the context of psychotherapy? Is it better to have a confident therapist or one with self-doubt?

Unfortunately, psychotherapists' self-assessment is biased, too. When asked to rate their own performances in delivering psychotherapy, therapists tend to overestimate themselves. What's more, in one study, overconfidence was more typical of those therapists who were rated to be less competent by an independent expert rater. In contrast, other studies have found that it's the therapists who rate themselves more negatively who are typically judged the most competent by independent experts.

Inspired by these findings, a recent German study compared therapists' estimations of their clients' progress with their clients' actual improvement in therapy. The findings provide the most convincing evidence of humility as a therapeutic virtue to date. The more modest or conservative a therapist's estimation of their clients' progress (relative to their clients' actual improvement), the more their clients' symptoms had reduced and their quality of life had increased.

Such findings help to explain the outcome of a series of naturalistic psychotherapy studies that my colleagues and I conducted recently, in which we assessed the contribution of a variety of therapist variables to therapy outcomes. One particular finding stood out: those therapists with higher scores on professional self-doubt (for instance, they lacked confidence that they might have beneficial effects on clients, and felt unsure how best to deal effectively with a client) tended to receive more positive ratings from their clients in terms of the therapeutic alliance (ie, the quality of the relationship between therapist and client) and the outcomes of therapy. This finding surprised us at first. We believed that less not more doubt would be beneficial for the client. However, the result makes perfect sense in light of the earlier research showing the benefits of therapist humility.

The willingness to listen to the other is probably central in explaining why humility is beneficial. A humble attitude might also be necessary for therapists to be open to feedback about their client's actual progress, rather than just assuming that all is going well, or indeed blaming the client for a lack of progress. Humility might also give therapists the willingness to self-correct when needed, and motivate them to engage in "deliberate practice" (which is intended to improve skills based on careful monitoring of performance and provision of feedback). Referring to their own findings, as well as to research on "master therapists" (therapists who have been nominated as especially competent by their peers), Michael Helge Rnnestad at the University of Oslo and Thomas Skovholt at the University of Minnesota both experts on the development of psychotherapists summed it up thus in their book, The Developing Practitioner: Growth and Stagnation of Therapists and Counsellors (2013): "Humility appears to be a characteristic of [therapeutic] experts across many studies."

Further evidence for the importance of therapist humility comes from research into therapists' "cultural humility". To take a culturally humble approach means striving towards a curious, nonjudgmental, and sensitive stance to what the clients' cultural identity means to them (such as their ethnicity, religion, faith, sexual or gender orientation) and weaving this into the therapeutic work. There is a growing body of evidence linking cultural humility to therapeutic effectiveness, with clients who see their therapists as more culturally humble tending to achieve better outcomes.

Is humility a paradoxical component of expertise? Not really: an expert is first and foremost one who continues to learn and this seems to apply as much to psychotherapists as it does to other professions. As Joshua Hook, a counseling psychologist at the University of North Texas and the co-author of Cultural Humility (2017), and his colleagues put it recently: "At face value, humility may appear to be the opposite of expertise, but we argue that humility is foundational [for achieving clinical excellence]." Taken all together, the growing evidence for the benefits of therapist humility supports the early observation of the Danish philosopher Sren Kierkegaard, writing in 1859, that "all true helping begins with a humbling."

However, therapist humility on its own is not sufficient for therapy to be effective. In our latest study, we assessed how much therapists treat themselves in a kind and forgiving manner in their personal lives (ie, report more "self-affiliation") and their perceptions of themselves professionally. We anticipated that therapists' level of personal self-affiliation would enhance the effect that professional self-doubt has on therapeutic change. Our hypothesis was supported: therapists who reported more self-doubt in their work alleviated client distress more if they also reported being kind to themselves outside of work (in contrast, therapists who scored low on self-doubt and high on self-affiliation contributed to the least change).

We interpreted this finding to imply that a benign self-critical stance in a therapist is beneficial, but that self-care and forgiveness without reflective self-criticism is not. The combination of self-affiliation and professional self-doubt seems to pave the way for an open, self-reflective attitude that allows psychotherapists to respect the complexity of their work, and, when needed, to correct the therapeutic course to help clients more effectively.

What does all this mean? At a time when people tend to think that their value is based on how confident they are and that they must "sell themselves" in every situation, the finding that therapist humility is an underrated virtue and a paradoxical ingredient of expertise might be a relief. I've certainly found that the findings on the importance of humility resonate with therapists, many of whom have been skeptical of overly confident practitioners in therapy and other fields. Now we need to incorporate the message that humility is an important therapist quality into training and supervision. Part of this will involve a cultural change, so that qualified therapists can act as role-models of humility, to clients and to students, without fear of "losing face" or authority.

This article was originally published by Aeon, a digital magazine for ideas and culture. Follow them on Twitter at @aeonmag.

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Humility as a therapeutic virtue - The Week Magazine