- Lotta Spjut- Mind Your Buziness
- Posts
- One Time, One Meeting #2
Welcome to another week of inspiration and growth!
I'm thrilled you're here, and I will do my best to give You the value You need to be here when celebrating the one-year anniversary. “Your Weekly 3xBs Dose” is not just another newsletter in your inbox. Here, you'll find ideas You can simply put into action directly. Think of it as your weekly dose of inspiration served with a side of real-world “wisdom.”
I’m Lotta Spjut, on the verge of celebrating a half-century of life, who believes in the power of sharing inspiring stories and practical advice.
The heart of my life's work: the 3xBs- Body, Brain, and Business. This triad stands at the core of my philosophy, where nurturing your physical well-being, cultivating a resilient and growth-oriented mindset, and developing robust business acumen converge. It's a holistic approach designed to empower You to achieve harmony and success in all facets of life.
With each edition of this newsletter, I aim to deliver targeted insights and actionable strategies that span these fundamental pillars, guiding You to build a stronger, smarter, and more successful version of yourself.
一期一会 - "Ichi-go ichi-e" One time, one meeting
– Japanese quote
一期一会 - "Ichi-go ichi-e This Japanese proverb reminds us that each encounter is a unique and unrepeatable moment, much like the week ahead.
Before we delve into our 3xBs, let's address a common challenge that resonates deeply with many: "How can You find balance in your busy life?" In today's letter, we'll explore Japanese philosophies integral to my personal and business journey, offering solutions to this challenge.
Let´s take a moment to understand the profound philosophies that have shaped Japan's culture and played a significant role in my personal and business growth.
As You explore these philosophies, consider how they can be applied to your 3xBs: Body, Brain, and Business. These insights can guide You in achieving balance and holistic growth in the long term.
Don´t panic! You don´t need to apply them all at once or even any of them! Read through; start with one for your body, one for your brain, and one for your business. Practice them during the week, and go for another three next week.
Here we go!
Ikigai (生き甲斐) - Your Reason for Being
Ikigai Visualization: This technique involves visualizing your Ikigai, your reason for being, by connecting what You love, what you're good at, what the world needs, and what You can be paid for. Create a visual representation of your Ikigai, a powerful reminder of your purpose. Reflect on your Ikigai and use it to guide your 3xBs choices this week.
To explore your Ikigai, follow these steps:
List what You love (your passions).
List what you're good at (your talents and skills).
List what the world needs (how You can contribute).
List what you can be paid for (your potential career options).
Look for intersections among these lists to find your Ikigai.
Use your Ikigai as a guiding principle for making decisions and setting goals.
Kaizen (改善) - Continuous Improvement
Kaizen Habit Stacking: Habit stacking is a method to attach a new habit You want to develop to an existing one. This technique suggests implementing small Kaizen improvements by stacking them onto daily routines You already follow.
To apply the Kaizen philosophy to your life, consider these steps:
Identify one area in your health or business where You want to improve.
Break down the improvement into small, manageable steps.
Commit to making a small change or improvement in that area daily.
Track your progress and celebrate even small victories.
Over time, these incremental changes will lead to significant improvements.
Pomodoro Technique (ポモドーロ技法) – Take Charge of Your Time
Pomodoro Technique Time management: This technique is about time management and productivity. Set a timer for 25 minutes (the "Pomodoro") to focus on a task, followed by a 5-minute break. After completing four Pomodoros, take a longer break. Apply this method to boost your productivity in your personal and professional endeavors.
To practice the Pomodoro Technique effectively, follow these steps:
Choose a task You want to work on.
Set a timer for 25 minutes (the Pomodoro).
Work on the task with full focus until the timer rings.
Take a 5-minute break to relax and recharge.
After completing four Pomodoros, take a longer break of 15-30 minutes.
Repeat this cycle to improve productivity and maintain mental clarity throughout the day.
Wabi-Sabi (侘寂) - Finding Beauty in Imperfection
Wabi-Sabi Mindfulness: Practice mindfulness with a Wabi-Sabi perspective. Embrace the beauty of imperfection and transience in everyday objects or moments. This technique encourages You to find joy in the imperfect aspects of life.
To embrace Wabi-Sabi in your life, follow these practices:
Embrace Imperfections: Accept and appreciate flaws in yourself and your surroundings.
Value Simplicity: Find beauty in simplicity and the natural aging of things.
Stay Present: Practice mindfulness to enjoy each moment fully, imperfections included.
Be Thankful: Cultivate gratitude for life's fleeting and imperfect moments.
Use Wabi-Sabi in Design: Incorporate Wabi-Sabi principles in your décor and design choices, focusing on simplicity, age, and imperfection.
Shoshin (初心) – Apply a Beginner’s Mindset
Shoshin, The Beginner's Mindset: Encourages an open, receptive attitude toward learning. Approach your health, mindset, and business with the curiosity and humility of a beginner.
Cultivating a Shoshin mindset requires openness and curiosity.
Here's how to practice it:
Approach each task, challenge, or learning opportunity with a sense of "not knowing."
Be willing to let go of preconceptions and biases.
Ask questions and seek to understand deeply.
Embrace the idea that every experience offers a chance to learn and grow.
Challenge yourself to see familiar things with fresh eyes, like a beginner.
Shinrin-Yoku (森林浴) - Forest Bathing for Mental Clarity
Shinrin-Yoku Nature Connection: Shinrin-Yoku, or forest bathing, is about immersing yourself in nature. This technique suggests spending time in a natural setting to reduce stress and enhance mental clarity. Use this to disconnect from technology and connect with the natural world.
To experience the benefits of Shinrin-Yoku, follow these steps:
Allocate at least 30 minutes this week to immerse yourself in nature.
Find a natural environment, such as a forest, park, or garden.
Leave behind electronic devices and distractions.
Take a slow, mindful walk, engaging all your senses.
Breathe deeply and appreciate the natural surroundings.
Focus on the sounds, scents, and sights of nature.
Allow this immersion to reduce stress and improve your mental clarity.
Mono No Aware (物の哀れ) - Embracing the Transience of Life
Mono No Aware Gratitude: Mono No Aware teaches You to appreciate the fleeting nature of life. This technique encourages You to practice gratitude by focusing on the beauty of fleeting moments and the profound emotions they bring.
To practice Mono No Aware and appreciate the transient beauty of life:
Practice mindfulness of the present moment. Take five minutes daily to observe your surroundings, breath, and feelings without judgment.
Reflect on moments of beauty and impermanence in your day.
Keep a journal where You note fleeting experiences that moved You.
Celebrate and savor the uniqueness of each moment, whether it's a sunrise, a blooming flower, or a kind gesture from someone.
This can help reduce stress and increase your sense of gratitude.
Kakeibo (家計簿)- Budgeting for Financial Clarity
Kakeibo, the Japanese art of budgeting and mindful spending: Create a simple financial journal to track your income and expenses. This technique can help You gain better control over your finances, aligning with the "Business" aspect of the 3xBs.
To practice Kakeibo for mindful spending, follow these steps:
Create a simple journal or spreadsheet to track your income and expenses.
Record all sources of income and categorize your expenses.
Set clear financial goals and allocate your income accordingly.
Review your spending regularly to identify where You can cut back or save.
Reflect on your financial priorities and adjust your budget as needed.
By practicing Kakeibo, You can gain better control over your finances and make informed decisions about your money.
Scinece Corner
Japanese Health Insights
Six Lessons from Japan on Living a Long and Healthy Life explores the Okinawan lifestyle, known for its high life expectancy and health. The article outlines six critical lessons for longevity:
Keep Moving: Okinawans stay active through low-intensity workouts, gardening, and walking, avoiding prolonged sitting.
Eat Healthily: Their diet includes minimal meat and dairy, focusing on soy, tofu, fruits, vegetables, grains, and antioxidants.
Find Activities for 'Flow': Engaging in activities that deeply absorb and give joy, such as work or leisure activities that create a sense of flow.
Reduce Stress and Worry: Embracing strategies like Morita therapy and the wabi-sabi philosophy to manage stress.
Develop Social Bonds: Okinawans maintain solid social connections through traditions like moai, social support groups.
Find Your Deeper Purpose: Embracing the concept of 'ikigai,' which means finding a purpose or meaning in life that motivates and fulfills You.
Book Tips of the Week
The Okinawa Program: How the World's Longest-Lived People Achieve Everlasting Health- And How You Can Too
- Bradley J. Willcox, D. Craig Willcox, Makoto Suzuki
Key Insights:
Okinawa's Longevity Secrets: The book delves into the lifestyle factors contributing to Okinawans' long and healthy lives, including their diet, physical activity, and strong social connections.
The Okinawan Diet: It explores the Okinawan diet, emphasizing plant-based foods, lean protein, and portion control.
Finding Flow: The book discusses the importance of "flow" activities, where individuals find deep concentration and enjoyment in their tasks, reducing stress and enhancing mental well-being.
Ikigai: The book introduces the concept of "ikigai". It explores how discovering your ikigai can lead to a fulfilling and meaningful existence.
Practical Application: "The Okinawa Program" offers practical advice and action steps for readers to incorporate these longevity principles into their lives.
Overall Well-Being: The book underscores that Okinawans' longevity is not solely about living longer but also about living healthier, focusing on physical, mental, and emotional well-being.
Highlights from last Week's Posts. (In case You missed the action):
As we venture into the week, remember that each day is an opportunity to grow and thrive in all aspects of your life. Embrace your 3xBs—Body, Brain, and Business- alongside the wisdom of Japanese philosophies, the latest science insights, and the guidance of great reading.
Have Your Say I’m all ears! Your insights and stories are the spark that ignites this community. When You share your 'aha' moments or suggest new topics, You help shape our collective journey. So, don't hesitate to share your voice! It is the heartbeat of this newsletter.
Thank You for being a part of our community dedicated to holistic growth. I look forward to your feedback and stories of progress.
Warmly and with a smile,
