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10 biggest reflections in performance science and wellbeing from this year:

➡️Diet more about tribalism and identity than food; best is one you can stick to
➡️Self-compassion key to self-improvement
➡️Gadgets work until they get in your way
➡️Body movement leads to mind movement
➡️People who cultivate meaningful communities in age of productivity, isolation will have big advantage
➡️Nature AND nurture matter; but most people can get very good (95+ percentile) at most things with practice
➡️Design more powerful than willpower
➡️Broad base means solid peak
➡️Health is physical, emotional, social, intellectual, spiritual, and environmental; these can be out of balance at any given moment but not over the long-haul
➡️Burnout not just about how you work but also why; too strong ego attachment to external results not good
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Brad Stulberg
@BStulberg
It's okay to feel sad. It's okay to feel down. It's okay to feel apathetic.

Repressing this stuff or trying to make it go away does no good. These emotions are part of the human experience. Name them. Try to open to them. Share what you're feeling with others.
I've been in a bit of a low place lately. The thoughts and feelings aren't any less intense than in the past. But I'm not fighting them, which is making the whole thing much more manageable. Something learned over time: fighting, wishing, or pretending you're chipper never works.
Also, I picked up the phone and called good friends (thanks @mariofraioli and @stevemagness). I didn't ask them to make it better or take pity. I just shared what I was feeling. We talked for a while. They basically said: "Oh, yeah, because you're a human." This helps.
Read 4 tweets
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Brad Stulberg
@BStulberg
Lots of amateur athletes need to CHILL OUT.

I remember back in my elite age-group (whatever that means) triathlon phase people would say things like, "Race weight is the weight at which you get a stress fracture plus one pound." You know what's dumb? That.

(A short thread)
Or, "You know you are in shape (for endurance sports) when people at the holiday party look at you like you might have cancer."

Guess what? This is a god-awful aphorism. It's terrible for your performance; terrible for your physical health; and terrible for your mental health.
Then there are the guys who train 30-hours a week on top of intense full-time jobs. At the doc, they test for low testosterone and get it replaced via artificial stuff.

How about stop training 30 hours a week and start sleeping more. Low-T isn't your illness. The lifestyle is.
Read 7 tweets
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Brad Stulberg
@BStulberg
A bunch of people have asked me what essays and stories from my last few years @outsidemagazine taught me most.

I'm fortunate I get to explore so broadly. Topics include wellness, mental health, burnout, peak performance, and motivation.

Here are top 10, in no particular order.
This very personal and heartfelt essay on mental illness. Among lots of other things, I learned about vulnerability, the massive benefits⁠—and massive limits⁠—of exercise, how therapy works, and what it feels like to really suffer. outsideonline.com/2279856/anxiet…
I've learned so much from @ShalaneFlanagan over the years. This conversation explores important topics like the illusion of "balance" when you are pushing hard at something and also the vast importance of community and purpose if you want to be a champion. outsideonline.com/2281741/shalan…
Read 11 tweets

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We are all told always learn, but not how to learn effectively.
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#SelfImprovement
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1st: Open Mind

Whether it is self-improvement or technical learning, we need to be ready to learn before attempting to learn. This is obvious for technical thing, but generally for soft-skills, we justify our stands never really trying to open our mind

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2nd: Reflect
There is no learning without reflection & reflection takes time. Don't simply trust conclusions drawn by author, question them, try to understand the underlying principals & learn to do your own thinking
This is only possible if you are reflecting on the information
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[Do #Science #Panels work?]

One of my least favorite formats of communicating research w/in #Academia & yet it's everywhere & continues to be the default to pack as many big names as possible onto a stage.

Have you seen it go well? And seriously, why do we keep doing it?
One of the biggest culprits of when #Science #SciComm #Academic panels not working tends to be poor moderation.

My intro to dialogue facilitation/panel moderation came from a journalism prof who emphasized the importance of doing your homework on the panelists & the audience.
As a #science #academic panel moderator, you:

- keep the flow of conversation going
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It really doesn't go well when moderators just take over the conversation instead of FACILITATING it.
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