Bound Newsletter 7.3.2022
Harvard Psychologists Reveal the Real Reason We're All So Distracted.....
When it comes to how to be more focused and less distracted, we've got things inside out.
We tend to think that we are distracted because of the devices in our pocket, Instagram, Facebook, text messages, phone calls, and the thousands of other notifications beckoning for our attention.
But according to the research of two Harvard psychologists, the real problem isn't our chaotic environment, it's our minds.
Psychologists Matthew Killingsworth and Daniel Gilbert found that the human mind is actually wired for this state of continuous distraction. In a study conducted with 2,250 adults, they concluded that we spend around 47 percent of every waking hour "mind wandering." Also called "stimulus-independent thought," mind-wandering is an experience that is so ordinary, so natural to us, we don't even notice it.
It's waiting at the gate for your plane and fantasizing about that dream position or company you hope you'll have in a few years. It's sitting in an Uber thinking about the five emails you forgot to write earlier that morning. It's waiting for a conference call to begin and spacing out to a mental image of you sitting on a beach in Bali with a cocktail. We all know this state, and it turns out to be the default mode of operation of the brain.
This is a big insight with two big implications. For one thing, it shows that distraction is primarily a mind game. If we really want to get focused, if we really want to more skillfully manage the distractions of digital life, the path has to include developing a new habit of more effectively managing our most precious resource: our attention.
There's one other big takeaway. We should focus less on what we're doing and more on how we are being. This study also found that mind-wandering has more to do with unhappiness than the activities we engage in. This isn't the way we normally think. We generally think that doing pleasant things makes us happy. But these researchers found that activities account for 4.6 percent of our happiness. Being fully here, instead of time traveling through the mind, accounts for around 10.8 percent.
So how can you shift from mind wandering to focus? Enter Notice-Shift-Rewire -- a tool that you can use to radically change your mental state, anytime, anywhere.
Notice when your mind starts to wander.
It's hard because mind wandering is like a dream. When you are rehearsing an argument you think you're about to have with a coworker, you're not really aware of what's happening. You miss that, in this moment, you are totally lost in thought, oblivious to whatever is happening around you.
So everything starts with your ability to notice when you get caught in this state. And that's often very difficult to do. In fact, it's so hard that it can be helpful to set up cues in your life to help you remember to notice: each time you stop at a stop sign, each time you walk into work, or each time you pull out your phone.
Shift your attention and focus on the now.
Once you notice, the next step is to shift your attention to something that's happening right now. It could be engaging fully in the email you're typing, listening fully to the person you're talking with, or really tasting that last bite of food you just put in your mouth. In more idle moments, it might be paying attention to sights, sensations in your body, or the sound of birds, the wind, or blaring car horns.
Rewire, refocus, and savor the moment.
The final step is to strengthen this new habit of mind. To do this, all you have to do is take 15 to 30 seconds to stay in the state and really savor the experience of being here now.
Of course, dropping this habit of mind wandering completely isn't just difficult, it's impossible. Even the greatest mindfulness masters of our time report getting lost in this mind-wandering state. So if you find yourself forgetting and getting swept away by thoughts, know that you're not doing anything wrong. You're just human.
But as you make this shift, you might start to notice that it's as if you begin to see your life in HD. Everything gets more vivid and interesting. You feel less stressed out by wandering thoughts, and more connected to the life that's happening right now.
- by Nate Klemp
Bragging Board
As our members know, Coach Miles has become the main coach at CrossFit Bound and I am happy to announce that Miles will be stepping into the role of General Manager. Miles will be the go-to for client memberships, athlete check-ins, client questions, etc. We will have more updates coming to you over the next couple of weeks on how Miles can help you have the best experience and get the most from your membership here at CrossFit Bound.
Upcoming Events | New Foundations Class | Class Schedule *kids class is canceled on July 5th.
- July 4th - 8 and 9 am class only
- July 5th - No Fit Kids Class
- New Foundations Class Starting August!
As mentioned last week we are starting a Foundations Class for new clients that would like the experience of a CrossFit class in a group setting created for beginners. If you are a current member that knows someone who is interested in trying CrossFit but intimidated by the workouts this is the perfect way to get started. Jen Wells and Julie Nagy will be leading the classes from 6:30-7:30 am on T, Th mornings and 6:30-7:30 pm on M, W evenings. We are doing a discounted cost for the first month. Half off and since you refer someone you will get $100 off your next month's membership as well. There will be a Groupon available too (see below). The class starts on the first Monday of each month (August 1st) and will be first come first serve. We are limiting each class to 9 participants to ensure the coaching, education, and technique training is top-notch.
- New Strength Cycle starting August 1st.
We will be testing 5 lifts coming up for the new 12-week strength cycle beginning August 1st, so be sure to record your weights lifted for the - Power Clean, Front Squat, Bench Press, Deadlift, Strict Press
Workouts This Week
Monday - Hero Workout 'Hotshots 19' *is one of my favorites not just for the men we are honoring but for the overall test of fitness this workout entails from both physical and mental toughness. Air Squat, Power Clean, Strict Pullups, and running. The perfect workout to earn those liquid carbs, burgers, and hotdogs for the 4th of July Celebration!
Tuesday - Upper Body Push (push press) / Pull (DB Gorilla rows) Strength Work | Partner workout with high burpee box jump-overs, pullups, rowing, biking
Wednesday - Squat Clean for a heavy single | Rowing + Max Effort Wall Balls
Thursday - Strongman Work with Sleds, Farmers Carry, Bikes, and Shuttle Run
Friday - Deadlift | 50s Workout with Dumbbell
Saturday - Snatch-a-palooza with a partner followed by a 1-mile run (yes, that will be together :)
CrossFit Journal of The Week
"Why Fitness" by Greg Glassman
"...Physical movement, overcoming obstacles, and exercising the will is required of life and is the very essence of being human. We believe that purpose is not bestowed upon us but created by the very act of turning thoughts and dreams into physical events in a continuous chain of efforts. The value and the cost of achievement are paradoxically contained within the struggle and nobility of the endeavor, and it is a noble struggle that leads to purpose.
Even beyond this, for CrossFitters, highly developed human performance is the art and personal participation in these arts, at all skill levels, is a transcendent experience. Athletes, for us, are like musicians, painters, and poets...."
BPs List - Books, Podcasts, Quotes, Vids, etc
- HWPO by Mat Fraser, began reading this book last week and find it very interesting. Being in the competitive space of CrossFit I believe I understand where he is coming from throughout this book when it comes to competing, mindset, and discipline. But unlike myself, Mat took everything to the next level. Like the opening of this newsletter, I find Mats' ability to eliminate distractions one of his best attributes as an athlete and human being. If an activity did not support his goals of being the fittest in the world. He eliminated that activity or that distraction from happening to focus on being one thing - the Fittest. Also, the book has some really good recipes and workouts :)
- Podcasts - "Burnout and How to Avoid It" with Dr. Laurie Santos.
If you dread getting out of bed in the morning; if you are bad-tempered with co-workers, clients, or customers, if you leave work feeling the exhaustion that goes way beyond tiredness...it could be that you're burned out....Dr Laurie sits down with Jonathan Malesic author of 'The End of Burnout: Why Work Drains Us and How to Build Better Lives.' to discuss what he learned while researching for his book.
-Squat University guru Dr. Aaron Horschigs breaks down a client's deadlift who felt excessive lower back tension and no glute activation. It's an issue that is prominent in a majority of lifters today. Being able to brace the core, engage specific muscle groups, and create a perfectly timed neural pattern while lifting takes years of dedication. Take a listen to his quick tips on how to improve your deadlift to a pain-free movement.