Category: Human Behavior (Page 1 of 4)

When You Have Too Much to Do, Stop and Do Less

July 13, 2025 / Andy

Eventually, the list gets away from you.

You sit down ready to work, but nothing moves. Your brain stalls. You’re not even procrastinating. You’re just stuck. The list looks like a mountain, and instead of climbing it, you stare at it, waiting for something to change.

The anxiety and stress don’t come from the list itself. They come from the pressure we put on ourselves to catch up. That pressure builds, and the spiral begins.

When a game gets out of hand, no coach tells the team to score twenty runs at once. You just focus on getting one runner on base. Then the next. Same with parenting. If your kid is having a meltdown, firing off ten instructions only adds fuel to the fire. You pause. You breathe. You say one clear thing that works.

That’s how your to-do list should be treated too.

Start by accepting that it’s out of control. That’s the only thing you can actually control at that point – the acceptance. Then pick one important thing in each area of your life. One for work. One for home. One for your health. One for your people. Finish those with care. Then stop.

Do it again tomorrow.

You’ll move slower, but you’ll make fewer mistakes. Progress starts to build, not the frantic kind, but steady and grounded. Like a lineup stringing a few hits together or a parent creating calm in a storm.

You can’t undo what didn’t get done yesterday. All you get is the next play.

And if you’re behind, that just means you’re in the game. You’re busy because you care. Falling behind isn’t a failure. It’s part of the process. Everyone’s behind in something. No one is watching your list as closely as you are.

So take a breath. Get a base hit. Cross off one meaningful thing. Then close the book on the day.

That’s how you win over time.

The Caffeine Purge Begins

July 6, 2025 / Andy

I drink a lot of coffee. Usually a full pot by the end of the day, and sometimes I throw in three or four Cascade Ice caffeine drinks just to round things out. It’s not that I think I need that much. It’s just what I do. Part habit, part coping mechanism.

But I’ve been feeling the effects lately and I don’t like them. Anxiety, restless sleep, a sense that my nervous system is running slightly off the rails even when nothing’s happening. So I’ve decided to do something about it. Not some dramatic life overhaul. Just one thing: cut back on caffeine with the goal of a total abstinence. Seven to ten days of tapering. Let’s see what happens.

The plan is to mix decaf into my coffee grounds, tart with half and half, then taper it down. That will remove about 1/3 and gives me a few days to fool myself before things get more difficult. Next, drop the Cascade Ice drinks and try to replace them with pure water and electrolytes. That’s 1/2 of the current state so 2/3 total.

Then, it’ll just be cutting down the pot to 1/2, then one cup, then none at all. Sounds easy. I mean, I’ve done much harder things.

Why now? Because I want better sleep. Less edge. More clarity. And I want to see what my face and gut look like without all the hidden water retention and stimulant drag. Ten days without caffeine should be enough to know whether any of that’s real or just a theory I invented while over-caffeinated.

So this is Day 1. No big declarations. Just an experiment. I’ll check back in if things get interesting.

Baseball and Presence

June 29, 2025 / Andy

An old lecture from Father Hobbs:

“Baseball is a metaphor for how to practice restraint.You can’t out-hustle the pitcher. You can’t rush the at-bat. You have to wait for the game to come to you. And in that waiting, everything gets quieter.”

Entrepreneurship, marketing, the tech world – they all teach us how to sprint, to go chase the game. But baseball taught me to stop swinging at bad pitches.

Now I use that same mindset to handle distractions, deadlines, and overthinking.

Stay in the box. Watch the ball. Swing when it matters.

Your 2% Battery: When Real Work Starts

May 18, 2025 / Andy

I’ve noticed something. Most of the real progress in life doesn’t happen when you’re rested, focused, and firing on all cylinders. It usually shows up when you’re barely hanging on. When your brain is foggy, your patience is shot, and everything on your to-do list sounds equally annoying. At least that’s how it is for me.

It’s when the old stories come in. The ones that say, “Screw it, let’s just do this tomorrow” or “This probably isn’t worth it anyway.” And if I can manage to ignore that voice for five minutes and just do the thing, even halfway, it changes something deeper than the task itself.

I’ve also seen this in fellow friends, athletes, and especially parents. We’re not struggling because we don’t know what to do. We’re struggling because we’ve convinced ourselves that it only counts if it’s done perfectly, at the perfect time, with perfect energy. That’s garbage.

Sometimes being a dad means cleaning up a mess you already cleaned yesterday. Or setting up an obstacle course in the yard after a long day when you’d rather just lie down, stare at the ceiling and hand parenthood over to the TV. But we do it anyway, because consistency matters more than inspiration.

Lately I’ve been thinking about that in terms of performance. Not just fitness or business, but the mental side. The part where we’re in the batter’s box and don’t swing, because it’s not the right pitch yet. The discipline isn’t in the swing. It’s in the stillness. It’s in trusting that the next one might be the right one.

So as I was thinking about what to do with this site as I bring it back to life in a world where no one blogs anymore, I think I’ll use it as an excuse to keep leaning into that space. How to stay focused when my brain wants a nap.

I might talk about AI. Or parenting. Or playing softball on a sore calf because it feels good to compete again. It’s all part of the same thread. Eventually, it might have an actual point, but for now, this is just about building the muscle to keep going when the battery light comes on.

Imagery for Focus

January 24, 2025 / Andy

Research in psychology and psychiatry suggests that certain types of images or visual stimuli can help individuals improve focus and reduce distractions. These images often leverage principles of attention regulation, mindfulness, and environmental design. Here are a few scientifically-backed approaches:

1. Nature Scenes

Why it works: Studies show that exposure to nature or even viewing images of natural environments can restore attention and reduce mental fatigue. This is based on the concept of Attention Restoration Theory (ART), which suggests that natural environments engage our attention in a gentle, involuntary way, allowing the directed attention system to rest.
Example Images: Forests, flowing water, mountains, and greenery.
Best Use: Displaying posters, screensavers, or paintings with calming natural scenes.

2. Abstract Art with Low Complexity

Why it works: Complex or cluttered images can overstimulate individuals with ADHD, while simple, abstract designs or patterns can create a calming effect and reduce distractions.
Example Images: Geometric patterns, smooth color gradients, or minimalist art with soft tones.
Best Use: Use as background art in workspaces or as phone wallpapers.

3. Mandala Patterns

Why it works: Mandalas and other symmetrical designs can promote mindfulness and focus through their repetitive and orderly structure. Some ADHD therapies include coloring mandalas to improve focus and reduce hyperactivity.
Best Use: Use as interactive exercises (e.g., coloring apps) or as visual elements for meditation breaks.

4. Images with Blue and Green Hues

Why it works: Blue and green are associated with calmness and focus. Research has shown that these colors can help regulate mood and improve attention span.
Example Images: Ocean waves, clear skies, green fields.
Best Use: Backgrounds for work environments or calming breaks.

5. Goal-Oriented Visuals

Why it works: Visuals that represent goals, steps of a task, or progress can help individuals with ADHD stay task-oriented. Seeing a visual roadmap of their objectives can reduce the cognitive load and prevent distractions.
Example Images: Infographics, step-by-step diagrams, or progress trackers.
Best Use: Incorporate into task planning or to-do lists.

6. Soft Animated Visuals

Why it works: Slow, non-distracting animations (like a gentle ocean wave or a flame flickering) can serve as a grounding point for focus. These animations are particularly useful for reducing anxiety and helping individuals stay engaged without overstimulation.
Best Use: Display on digital devices or monitors as a background focus tool.

7. Visual Reminders of Break Spaces

Why it works: Seeing a calming visual associated with a planned break (e.g., a peaceful garden or quiet reading corner) can create a mental cue for focused work until the break arrives.
Example Images: Personalized images of a favorite relaxation spot or a digital timer with an image of the break area.
Best Use: Use as desktop backgrounds or on task management tools.

Some sunsets

September 22, 2024 / Andy

Sometimes on a gray Seattle day, you need to look back at your photos to get some sunshine.

A Modified Pomodoro Hack for Procrastination

June 4, 2024 / Andy

I hate stressing about the easy things I haven’t done because I “don’t have the time.” I know that’s nonsense. I have the 10-20 minutes it will take. I need to momentum and confidence that I can get in and out in those 20 minutes, and not go to bed 2 hours later instead. So I’ve been trying this.

I took the standard Pomodoro technique which is 25 minutes on, 5 minutes off.

My version for the short sprint:

20-minute timer, but I’m usually done faster,.
Something random from Spotify Music I’ve never heard before (no lyrics).
One task. One browser tab, no email, no pretending.

At the end, I don’t just take a break. I’ll do one physical movement. Walk in the yard, do a few pushups, stretch, whatever. It breaks the trance and resets the brain. Plus, my mind is focused now that one middling thing is done.

It’s Cold and Rainy. And I Need Something to Do

January 16, 2022 / Andy

It’s that time of year when we’re all going stir crazy. But this year, I have a little baby who needs constant attention, so any moments I can break free of the house need to be spent wisely. My good friend ChatGPT recommended some ideas to me. What do you think?

1. Explore the Kubota Garden

Tucked away in South Seattle, Kubota Garden is a hidden gem that fuses traditional Japanese landscaping with Pacific Northwest beauty. The rain enhances the colors of the trees and the ponds, creating a tranquil, almost mystical experience. Walk along the serene paths, cross arched bridges, and enjoy the sound of the rain on the leaves. Bring an umbrella and good boots, and you’ll have the park practically to yourself.

2. DIY Workshop at Ballard Reuse

If you’re into building or upcycling, Ballard Reuse is your spot. This architectural salvage shop is full of reclaimed materials, from vintage wood to old hardware. They host DIY workshops on creating furniture or decor from salvage items. Even if there’s no class that day, you can spend hours exploring the treasures and getting inspiration for a rainy-day project.

3. Catch a Cult Classic at the Grand Illusion Cinema

Skip the blockbusters and head to the Grand Illusion Cinema in the U-District. This small, independent theater shows obscure films, cult classics, and indie flicks that you won’t find anywhere else in the city. The theater itself is an experience—an intimate, old-school space that feels like stepping back in time.

4. Pioneer Square’s Underground Tour

Seattle’s famous underground is something most tourists don’t know about until they visit, but locals often forget about it too. The rain makes it an ideal time to dive into the city’s hidden history. Explore the old streets buried below modern Seattle, hear stories about the city’s past, and walk through spaces that are both eerie and fascinating.

5. Make Your Own Terrarium at Glasswing Greenhouse

If you’re looking for a creative way to bring the outdoors inside, check out Glasswing Greenhouse in Capitol Hill. They offer workshops where you can create your own terrarium or plant arrangement. Whether you’re a gardening pro or have never kept a plant alive, it’s a fun, hands-on way to engage with nature while staying dry.

6. Shop for Quirky Finds at Archie McPhee

For a truly one-of-a-kind shopping experience, visit Archie McPhee in Wallingford. Known as the home of bizarre and unusual items, it’s the perfect rainy-day escape. From rubber chickens to quirky costumes, you’re bound to find something fun (or at least laugh-worthy) here. It’s also a great spot to pick up a weird gift for that friend who has everything.

7. Volunteer at the Bike Kitchen

For those who love tinkering, check out the Bike Kitchen in the U-District. It’s a community bike repair space where you can learn how to fix bikes, build your own, or help others with repairs. Whether you’re an expert or a total newbie, it’s a great way to spend a rainy day while doing something hands-on and helpful.

8. DIY Pottery at Emerald City Fired Arts

Unleash your inner artist at Emerald City Fired Arts. You can choose from a range of pottery pieces to paint, and they’ll glaze and fire them for you. It’s a calming and creative way to spend the day, plus you get to bring home your handmade art.

9. Indoor Mini Golf at Flatstick Pub

If you want to combine indoor fun, a little friendly competition, and local beer, Flatstick Pub in South Lake Union or Pioneer Square is the place to be. They offer mini golf and other games in a laid-back pub atmosphere, perfect for rainy-day entertainment with friends.

How did ChatGPT do? Like any of them?

Hopes Vs Goals

June 12, 2021 / Andy

I’ve been listening to a few more podcasts lately, and reading a few more thoughtful articles about how our mindsets may have changed since February 2020, and how they will change again as we re-enter “the new back to normal.”

Two words that I’m seeing a lot are, “hoping” and “goal-setting.”

Of course, “hoping” is when I do the same thing over and over and consider the idea that something better may happen. I can do the same routine at the gym and hope this week I lose weight. Or I can perform the same tasks at work and hope that I get a raise and promotion. Until recently, I hadn’t really considered how much simply maintaining my status quo makes me rely on hope.

Goal-setting, however, is a powerful thought exercise. If my goal is to lose 20 pounds, I need mini-goals to get there. A goal on how and when I eat, how and how much I exercise, if I walk to the grocery store instead of drive, etc… All these achievable little goals bubble up into a macro-goal that is attained as a result.

Now there’s nothing inherently wrong with hope when it circumstances that you have no control over. I hoped a vaccine would be discovered, that I’d be able to attend Sounders games again, and most recently, that I wouldn’t be attacked by a swarm of 1,000,000 cicadas. These hopes came true, and I am grateful.

But I’m not going to simply hope for those pounds to fall off. That’s going to have to happen by hitting some goals.

Two Minute Exercises To Keep You In Shape During COVID

March 17, 2020 / Andy

The gym is closed, you don’t want to run at Greenlake, and your soccer season is canceled. How are we all going to stay in shape?

For some people, a routine and discipline are the keys to exercise. So when every day is Tuesday and every hour is 1:00pm, how do you accomplish that discipline? How do you make that routine happen?

I surveyed a few friends, and here are some ideas we’ve come up with. All of them take two minutes or less, and by the end of the day, you’ll have completed a decent amount of calorie burning.

TV Pushups: We’re going to be streaming more shows, especially until the weather turns around. So before every show, throw down 10-20 pushups. The more TV you watch, the more pushups you do.
Old school Jumping Jacks: Yeah, it’s cheesy. But two minutes of jumping jacks will make you feel like you earned that episode of Ozarks.
The Jump Rope: It was your favorite exercise toy as an eight-year-old. 2:00 as an adult will have you breathing hard.
Walking Stairs: We may not own Stairmasters, but we do have staircases in our house. Take two minutes a few times a day and walk up and down the stairs 10 times. See if you can get to 50 flights a day.
Sprinting Streets: Greenlake and Burke-Gilman can get crowded. But we don’t need long trails for sprints. Measure out 100 yards in front of your house and do a few sprints a day. Sprint up, walk back. It’ll take mere minutes and get your heart rate up.
Chin-up bars: Cheap, easy to set up, and super effective. Don’t be discouraged the first time you try it.
YouTube Yoga: You can find a lot of exercise content online – even short stretching and yoga exercises. Stay flexible my friends.
The Massage Gun: Not everyone agrees in their benefits, but for a relatively small price (especially considering we don’t have gym membership dues), we like Massage Guns for loosening up muscles. I don’t have an Amazon Affiliate account or anything, so you can read about them on CNN.

You probably have your own ideas. Send me an email and share them, or just ping me on Twitter. Stay healthy everyone.