Poll Results: Your Most Exciting Compliments

Thanks to all of you who responded to my poll last month and submitted a compliment you received! Here are some of the answers I got – an arbitrary selection of my personal favorites:

“You communicate so proper.”
Compliment received by Adriane Jones.

And a bit more serious:

“You are a good person and goodness will always prevail: so let your personality shine through.”
Compliment received from a friend after a job loss.

“I deeply appreciate that you are who you are, and that you have honed yourself so finely.”
Compliment received by Nan Narboe

And also:

“I’m at a loss, I don’t remember a single compliment, although I know I got them and from whom. I could make myself a compliment: apparently, I’m not vain. But we know it’s not true… At least I have a resolution for 2015 now: I shall remember compliments!

Amen to that, sister.

by Ursina Teuscher (PhD), at Teuscher Decision Coaching, Portland OR



Cravings? How To Stay in Charge

The most frequent New Year’s resolution is to lose weight. However, one thing that gets in the way of the best goals and intentions are cravings. Cravings tell us in a very clear voice what we should do, and they have tremendous motivational force. They often seem to trigger a string of actions as if we were on autopilot – we do whatever they tell us, disregarding our own previous plans.

To help with these moments, I’ve created a visual guideline (you can download it in full size as a pdf, if you click on it):

In case of a craving: how to stay in charge

At first my idea was only to create a reminder for myself, but then I realized it might be helpful for others too, so I turned it into a more self-explanatory and shareable design. It is meant as a quick guide to help you reclaim control over your own decisions – in the heat of those craving moments.

My recommendation: save the image somewhere close by (on your desktop? on Evernote? your photo app?) — wherever you can access it quickly at times you’re most likely to succumb to cravings.

Then, the next time you feel a craving (it will happen!), take a look at it and just go through those quick steps.

After you’ve done it a couple of times, it will become a more natural way of your thinking and you may not need the image anymore.

by Ursina Teuscher (PhD), at Teuscher Decision Coaching, Portland OR


Credits:
So many different sources have inspired this drawing that it’s hard to know where to begin and end citing, especially because I’ve taken the liberty to change original concepts to suit my purpose here. The most important sources are: the frameworks of acceptance and commitment therapy (ACT), and the Stop Think Do idea that is used in a variety of behavior management and cognitive-behavioral skills training approaches.



Book Recommendation: Willpower

Roy F. Baumeister and John Tierney (2012). Willpower: Rediscovering the Greatest Human Strength.

This book is a collaboration of the psychologist and researcher Roy Baumeister with New York Times science writer John Tierney. Together, they created the kind of book I really love. It offers very practical advice, based on a lot of research. It provides very helpful insight into how we can increase our self-control, focus our strength, and better resist temptation. It is easy to read, but not dumbed down, nor diluted with unnecessary stories.

For those who are in money-saving mode after the holidays, you’ll most likely find this one in your local library. Ours (Multnomah County) even has the e-book for mobile devices, so you can borrow it from wherever you are. What I love most about those library e-books is that they return themselves – no more late fees.

Review by Ursina Teuscher (PhD), at Teuscher Decision Coaching, Portland OR



Looking Back: The Past Year’s Most Exciting Compliments

“It is true that you think in different ways than normal people.”
— My husband.

To some (normal?) people, this may not sound like a compliment, but it made me incredibly happy. I hope it will keep inspiring me to think in even weirder ways in the future.

What were some of the most exciting compliments you got last year? Submit them here! If I get a few fun ones, I’ll post the winners here on my blog later.

 

 

by Ursina Teuscher (PhD), at Teuscher Decision Coaching, Portland OR



Two Book Recommendations for the Holidays

If you’re ready to cosy up by the fireplace with some good books, I have two suggestions. They are both classics in their fields, though of different times and genres. The first is a novel by one of the great German poets. The second is a concise introduction into the research on decision making.

1. Johann W. von Goethe. Elective Affinities, a novel published in 1809 .
(original: “Wahlverwandtschaften“; also translated under the title “Kindred by Choice“) .

The title refers to a chemical reorganization of substances, which Goethe uses as a metaphor for human relationships, and as a way to question our ability to choose our own actions and resist the forces of nature.
The novel begins at just at that point where many other stories end: with a happy, recently married couple, settling into a comfortable, long sought-after, idyllic life together. Their decision to invite other people into their lives is approached like a chemical experiment, and it wouldn’t be a Goethe novel if this setup didn’t lead to disturbing reactions.
It is very much a book about decisions: the rational, the emotional, and the ones never made.

2. Scott Plous. The Psychology of Judgment and Decision Making.

This very slim book provides an excellent overview of the psychology of decision making. It is not targeted towards helping us make better decisions, but simply presents the classic research literature on how people do in fact make decisions (in other words, it focuses entirely on the descriptive, not prescriptive, aspects of decision science). For those who want to get a quick but broad introduction into the field, without reading big tomes, I know of no more efficient way to go that with this book.

Reviews by Ursina Teuscher (PhD), at Teuscher Decision Coaching, Portland OR



Featured Video: Rob Krar in “Depressions”


Depressions – a few moments from 30 miles in the canyon. from Joel Wolpert on Vimeo.

As one of the world’s top ultrarunners, Rob Krar achieves athletic goals that seem superhuman to most people. One of the highlights of his running career was breaking the record (the fastest known time) for a double crossing of the Grand Canyon  — Rim-to-Rim-to-Rim.

In this short film, he shares a very honest and deep insight into his inner struggles. What makes his perspective so powerful is the contrast. The entire film is shot within the Gran Canyon, during one of his trail runs, and there can be no doubt about his enormous will-power and dedication to his athletic performance. But he doesn’t talk about running at all. He tells us about his depression: days and weeks spent in bed, overwhelmed by a sadness with no purpose and no way out. A state that is maddening and frustrating, because telling himself to “just get over it and get your ass out of bed” doesn’t work.

His experience is that the episodes are shorter when he doesn’t try to fight them, but accept and embrace them. I can only imagine how much harder this is than it sounds.

It is also very likely that running itself is a huge help. In general, exercise – even at much more moderate level – is one of the most powerful remedies against depression. This has been shown by a large number of studies, including meta-analyses. More specifically, physical activity has some of the same effects on the brain as antidepressants, such as: increasing the brain’s capacity to absorb serotonin; strengthening epinephrine activity, which enables nerve growth and prevents the death of cells in the hippocampus otherwise caused by depression; and reducing activity of the stress hormone cortisol.



Self-Assessments: The Myth of Personality Types

Or: Mind the Bell-Curve

First off, here’s a fun article about the Myers Briggs (MBTI) that I wish I had written myself. It speaks from my heart.

But even apart from the Myers Briggs, any theory claiming that people come in distinct personality “types” (e.g., the “Eneagram”, “True Colors”, “Are you a dog or a cat person?”, etc.) has a very fundamental problem: none of those types make sense, for two simple reasons. (Geoffrey Miller explains them in more detail and eloquence in his book “Spent”, which I had reviewed earlier on this blog.)

1. Personality traits have been documented in a huge body of research. After decades of studies by a multitude of independent groups, and after many data-driven revisions of initial theories, one dominating model suggest that there are five distinct factors, also known as the “Big Five”. They have been labeled Openness to Experience, Conscientiousness, Extraversion, Agreeableness, and Neuroticism. There’s also a newer model that finds six dimensions (adding the factor of Honesty/Humility to the other slightly modified five factors).

In those models, each of the dimensions is normally distributed, along a bell-curve (as is the case for  almost any other conceivable human trait). This means that most people find themselves somewhere in the middle of each of those dimensions, being moderately conscientious, agreeable, etc, with fewer people having extreme traits. The dichotomies of typologies (such as feeling vs thinking; or judging vs perceiving in the Myers Briggs) simply don’t make sense if the underlying traits have a bell-curve distribution.
The bell curve also explains why these tests are notoriously unreliable, meaning that most people fluctuate between different types if they take the tests repeatedly.

personality traits

2. The five or six personality factors are statistically independent of each other. That is to say, knowing a person’s score on some of those factors gives you no information whatsoever about all the other aspects of their personality.

Together, points 1. and 2. are what statisticians call a multivariate normal distribution: each dimension shows a normal distribution with most people near the middle, and each dimension is independent of the others.

Together, they also tell us that distinct personality types are an illusion.

Why, then, are we so fascinated by them, and why do we find it so intriguing to be assigned to a specific type? I’m assuming it has to do with our talent for story-telling and pattern-seeking, but I would welcome other people’s thoughts on that topic.

With regard to the Myers Briggs, I also take issue with the idea that different people should be “thinking” vs “feeling”, or “sensing” vs “intuitive” types. I believe we all need to do all of the above, not either/or. But that would be a topic for a whole new post. In fact, it’s the topic of a whole book we already wrote.

by Ursina Teuscher (PhD), at Teuscher Decision Coaching, Portland OR



Featured Video: Baumeister on Self-Control

Here’s a great talk by Roy Baumeister about all the cool research he and others have done on self-control:

Self-control seems to be one of only two human traits that can predict success through a broad range of situations. The other one is IQ. But the good news about self-control is that we can train it, even as grown-ups, while IQ is much harder to increase. (Only recently have attempts to increase people’s fluid intelligence shown some success, but the effects are small, not very robust, and very hard-earned.)

One of the intriguing findings that Baumeister mentions in his talk: effective self-controllers actually show LESS frequent resistance towards desires, less guilt, and lower life stress. Instead, it looks like they have more proactive coping mechanisms, which set in before the desires even show up. In other words, they have learned to avert crises in advance and therefore have to cope with them less.

Interesting also that depletion of willpower (after exercising it) does not come with any particular emotion, but it intensifies emotions in general. This means that it is difficult for us to become aware of that moment when we have depleted our willpower and have stopped to behave at our best. It also means that as we resist temptations, they become stronger, which I’m sure is an experience we’ve all had.

There’s a lot more in the talk, which takes about 40min, and also in the Q&A with the audience afterwards.

by Ursina Teuscher (PhD), at Teuscher Decision Coaching, Portland OR



Infographic: Increase Your Productivity Without Burning Out

Here is a two-sided infographic. Together, the two pages give you a visual summary of my workbook: “Increasing Productivity in Healthy and Sustainable Ways”.

The first page provides an overview of important neurological and psychological findings. Based on those, I suggest best practices grouped along five broad principles.

The second page presents a framework for assessing your own work-habits, trouble-shooting your problems, and developing new habits.

Infographic: Increase Your Productivity in Healthy and Sustainable Ways

Infographic Productivity: Mastering Own Interventions

Find more information about the workbook here, or on Amazon, where you can look inside, read a sample, and see reviews. You can also order the workbook directly from the publisher on Createspace.

by Ursina Teuscher (PhD), at Teuscher Decision Coaching, Portland OR



tDCS: Brain-Zapping for Creativity and Focus

Fun Stuff Brought To Us By Mad Scientists

A recent study found that participants were performing better than usual in a creative task when they received electric stimulation of the brain.
The method is called transcranial direct current stimulation (tDCS), and this particular treatment was set up to increase activity in the right hemisphere, while diminishing activity
in a part of the left hemisphere involved with sensory input, memory, and language.

If you’re intrigued – or alarmed – by the idea of sending electric current through your brain, I recommend this Radiolab episode:

It does a great job explaining how tDCS works, including interviews with participants, researchers, and other neuroscientists who might have a more skeptical view of this method.

by Ursina Teuscher (PhD), at Teuscher Decision Coaching, Portland OR



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