An injured body part has its unique pain signal and should be treated differently depending on what has been injured and its severity. That is obvious, but pain hasn’t been measured, scaled or indexed very well before the Probaway – Pain Scale was published. With that scale available it becomes possible to identify and discuss the pain associated with different organs of the body. Clearly muscle pain is different from skin pain, stomach pain, bone pain, back pain, head pain, lung pain and heart pain. Each of these types of pain needs to be treated separately because they are different in origin and type of injury which they are reporting. A historical track record needs to be created for each particular type of pain, and a measure of what each intensity of pain indicates for a particular organ. Those observations determine how the pain should be treated and how long the various treatments might take to correct the problem which precipitated the pain in the first place.
Athletes in training expect to have pain when exerting their bodies to their physical limit. A controlled muscle pain is considered desirable and they have a motto, No pain no gain. A Probaway PAINS~7 for a few minutes of forced exercise which leads to a next day pain of PAINS~5 at first exercise, and a PAINS~3 on game day appears about right. A previous day’s pain level that would drop to a PAINS~3 after a minute of exercise might prove ideal for ramping up a particular muscle’s strength. A written diary of pain, and marking a given pain event on a printout of the chart seen below, would after a few weeks ascertain the ideal level of muscle pain for maximizing the intended benefit.
Pain from an injury varies with the activity of the moment, and a PAINS~7 might drop to a PAINS~3 after sitting quietly for a while, but will ramp up instantly to a PAINS~8 if a sudden movement is attempted. The same movement done very slowly might only attain a PAINS~4. The pain felt with a normal easy usage of the muscle, like lifting your resting arm slowly to your chest, is the one to be marked on your chart.
Cartilage pain is different from muscle pain and it should be treated very differently. Slightly overstressed muscles will recover and grow some in a week or less, however, cartilage pain if it indicates even a minor injury would take a month or more to recover. If these pains are measured, charted and careful notes taken it would then be possible to form a much better idea of how much stress could be endured, how much injury could be acclimated to, and how long that recovery would take, depending on the injury. When these are known an accurate graphical chart can be constructed similar to the generalized one I show below. This chart’s approximation of pain lines are speculative but they form a template upon which a more accurate one can be constructed from observed data.
Pain injury to muscles and an estimate of the recovery time.
The chart can be used as a guide for all types of pain, but different types of pain will have different curves of development through time. The muscle pain chart above is based on speculation and should be considered only as a point of departure for making diaries of actual observed pain and then marking on a printout of this chart, available below, how much pain is felt at the various intervals. Thus, after a muscle trauma of some known severity and pain level, as measured on the Probaway Pain Scale, has been charted, you will have a more accurate idea based on personal experience for future similar events. The same charting can be done for all other pains like ligament pain, stomach pain, emotional pain, or perhaps even phantom limb pain.
The plan is for some large group of dedicated pain sufferers, like football players, to collect this data and in a couple of years publish the results. It is likely that it will depart from the chart above, and probably form curves rather than straight lines through the time-pain matrix. That will only be known after a large number of data points have been collected on a large sample over a period of years. Different types of injuries will probably have unique but consistent trajectories across the chart. A professional football team will be the ideal sample group, as they are easy to track and are dedicated to rapid recovery from various injuries as it is an important part of their occupation. (To print with Internet Explorer – left click the chart, right click outside of the image, click print preview )
A template for documenting injury and pain severity through time.
When pain is better understood it can be coped with better.
This week TIME has featured a double issue on Understanding Pain. It claims there is no good measure of pain. That is wrong! There has been an objective measure of pain posted on the internet since April 13, 2006 . Using a Bing search on the term pain scale (images) shows Probaway’s Pain Chart as #5 on their list. If you search the term “pain measurement” it’s #2.
I can’t understand how a huge news organization can create a double edition and not note this pain scale. (Which just happens to be mine.)
It hurts to die. That has just been reported in USA Today cadged from Healthfinder and American Pain Foundation. That fact has without doubt been known since upright humans first stubbed a toe, but the difference is that now there is “scientific proof.” An undisclosed large number of people were asked how much pain they were suffering on a four point scale and after 4,700 of them had died the American Pain Foundation made their report.
The people with an average age of 76 were asked every two years to rate their pain level on a four point scale: none reported, mild, moderate, severe. There was no mention of how the respondents were supposed to calibrate these judgments. Unbeknownst to them they desperately need the Probaway Pain Scale because it makes much more easily understood definitions based on clearly defined parameters.
The study found that 26 percent of the participants had said they were in pain two years before they died. Their pain levels remained steady until about four months before death, when pain began to increase. By the last month before death, the number of people reporting moderate or severe pain had jumped to 46 percent.
“That’s a substantial burden of pain,” Smith said.
But in people with arthritis, 60 percent reported troubling pain in the last month of life, compared with 26 percent of those without arthritis, according to the study.
Pain did not differ significantly among people with other conditions, such as cancer or heart disease, the study found.
Apparently the data is more thoroughly presented in the Nov. 2, 2010 Annals of Internal Medicine, which I don’t have access to for comparison to this published article. However, if their data is based on the simplistic and uncalibrated pain scale which was reported in this more popular media, I believe the study needs to be refined. With better measurement of pain a much more refined analysis would be possible, which would probably find specific pain trends with different diseases. For example: tuberculosis is slow but isn’t particularly painful but weakens a person to death where as pancreatic cancer is extremely painful but leaves the person reasonably strong up to near the end. With a better pain scale these kinds of comparisons could be made accurately and thus be more predictive for a given patient.
Seeing reality better gives you more options for coping better.
Prescription pain control drugs have become an epidemic according to TIME magazine Sept. 13, 2010. The feature article pages 46-49 states that the annual opioid consumption per person in the US has gone from 73 mg in 1996 to 329 mg in 2006, the last year with good statistics. That is well over four times as much pain medication in only ten years and the trend has surely continued. Page 48:
Unintended Consequences – The U.S.’s opiate jag began, like so many things, with the best of intentions. In the 1990s, the Joint Commission on the Accreditation of Healthcare Organizations (JCAHO)—the accrediting body for hospitals and other large care facilities—developed new policies to treat pain more proactively, approaching it not just as an unfortunate side effect of illness but as a fifth vital sign, along with temperature, heart rate, respiratory rate and blood pressure. As such, it would have to be routinely assessed and treated as needed. “It was a compassionate change,” says Barber, “Patient-advocacy groups pushed hard for it.” And, she points out, drug companies did too, since more-aggressive treatment of pain meant more more-aggressive prescribing.
The key problem with the humanity of preventing pain is that there hasn’t been a reliable way to measure pain. Therefore, patients would simply ask for more prescription drugs because the current prescription wasn’t “controlling” their pain. One of my coffee shop acquaintances told me they always claim the highest possible number on the pain chart so they could get the coolest drugs. The intention wasn’t so much to prevent pain but to enhance pleasure which some of these drugs do quite well, according to their reports. There doesn’t seem to be much agreement by the medical profession on how to apply an objective pain measurement. Therefore, there is little or no agreement on how much pain any given person has and no way of comparative monitoring between patients and between doctors. Functionally, there is no control over prescription pain medications other than the ability of the patient to lie well and the non-concern on the doctor to prescribe. The drug companies are only interested in their sales and have every incentive to maximize profits. Here is a list of possible professional pain scales. There is little agreement between the scales and no standardized way of relating any of this to the patient’s best interest or needs.
This exceedingly simple pain scale is in common usage.
The problem with this pain scale is that doesn’t really give much of a test, contrast or comparison between various types or levels of pain. My pain scale The Probaway Pain Scale is much more descriptive of both what the patient feels and what the doctor can observe. It offers a complete coverage of the subject of pain. The vital signs — temperature, heart rate, respiratory rate and blood pressure—now have added a pain scale rating. Each of the former vital signs has objectively externally measurable symptoms but pain is measured very subjectively both by the patient and by the doctor. Therefore, the definitions of these various pain levels should be carefully defined and named.
Pain Scale - For measuring intensity of human pain and suffering
Click chart for a larger image and here for a printable PDF.
The Probaway Pain Scale is a complete system for measuring pain accurately.
Pain is measured and charted on a 15 level scale which associates the patient’s internal sensations with observable external manifestations. The chart associates each level with a — Labeled arabic numeral, Scalable graphic symbol, Pains face Drawing, Common group and action term, Unique standard name, Level of pain reported by the sufferer, Typical external observed behavior at the level of pain, Things to check for and do at the level of pain, Counseling used to help deal with the level of pain, Drugs and options, PAINS levels of reduction and risks.
Pain is a report by the body to the mind that something isn’t ideal and the pain receptor’s environment should be modified to eliminate and prevent the undesirable condition. In a normal person there is a reflexive withdrawal from the perceived pain-causing sources but pain thresholds and pain tolerance levels vary greatly with the person and the situation. Because pain is such a complex and variable sensation which ranges from imperceptible to overwhelming, it is necessary to make intensity discriminations before a given situation can be reasonably discussed.
This chart makes an effort to explore the sensation of pain with as fine as possible gradations. It may be difficult to discern a single point difference in pain but three points is usually easy. Every situation is unique and therefore the application of the chart to any given situation is unique. Each should be treated as a one time experimental application and approached with considerable caution. Obviously, you must proceed at your own risk because I cannot be responsible for anything you do after reading this chart.
Think carefully about possible side effects before applying these ideas.
The pain scale is for measuring human pain with some suggestions of causes, preventions, and relief. In the past pain was difficult to talk about, because there wasn’t any way of consistently comparing one pain with another one. This post discusses briefly each of the defined fourteen Probaway PAIN Scale PAINS levels. Everyone will be familiar with the smaller numbers on the chart perhaps through PAINS~7 or 8, but hopefully you will never have, or even witness anything much worse.
The Probaway Pain Scale
PAINS~0 is a state of having none. No pain at all even when you search for it. This is not the same as being numb or drugged, but rather the ideal state of being in such good health that the whole body, and spirit are in perfect harmony.
PAINS~1 is a level of pain so slight that you must actively search for the sensation to perceive anything, and it is usually the lower limit of pain for most people.
PAINS~2 is a mild pain that it is usually in the background, and you simply ignore it when busy, but it is eased by shifting attention a little.
PAINS~3 hurts a moderate amount, but it goes away when you are distracted by something as easy as slow walking or watching TV.
PAINS~4 is a pain noticeable enough that you still perceive it even when actively engaged in some activity such as walking briskly.
PAINS~5 is uncomfortable, but you can ignore it enough to carry on effectively with important tasks, even detailed ones like remembering a phone number.
PAINS~6 is annoying pain, but you are able to work through it on important tasks even though the pain is constant, and very distracting.
PAINS~7 is a vexing pain such as encountered in competitive contact sports, and one must be highly motivated to do effective work with this load of pain.
PAINS~8 is a pain so distressing that one can only perform gross motor activities well, and even these will be a little stiff, and contorted.
PAINS~9 is a hampering pain that actively interferes with purposeful activities, and detail work like writing or paying close attention to details becomes intermittent.
PAINS~10 is a disabling pain that is so intense that the sufferer even has trouble talking.
PAINS~11 is a horrible pain so intense it affects balance, and there is great trouble in even controlling one’s legs, and walking.
PAINS~12 is agonizing, and the sufferer cannot walk, or stand, and is lying down, and writhing.
PAINS~13 is excruciating with intermittent convulsions, rigidities, and limpness.
PAINS~14 is unbearable, and the bearer is in a hallucinating haze and lapsing in, and out of consciousness.
This pain scale can be applied to individual parts of the body, and if one foot was injured it might have a PAINS~9, but the other healthy foot might have a more typical PAINS~3. When talking about the whole person the greatest pain would be the one considered as the overall pain rating, because it is the one which is most distracting from purposeful activities. If a person took some aspirin, with a PAINS~ rating of minus 2, each of the numbers would drop by 2 points, and the overall pain rating of PAINS~9 would drop to PAINS~7.
This same scale can easily be applied to other things besides physical pain. Emotional pain can have many of the same symptoms as described for physical pain, and can be rated directly on the PAINS scale. Even social groups can be rated, and even cities, countries, and even the whole world can be rated on the PAINS scale. I would rate the world pain at present as PAINS~5. During WW II it would have been a PAINS~9 outside of combat zones. The week of Doomsday it will be PAINS~11—14 depending upon location. Thirty years after Doomsday the world PAINS number could be quite low if a stable sustainable population could be achieved.
[Update – I applied this pain theory to a friend of mine JA who was sick and showing a PAINS~11. He asked me to take him home, but I took him to a hospital, and they put him on intravenous antibiotics for a week for MERSA.]
This last month was spent working on restoring the Leonardo da Vinci painting called Salvador Mundi. That took so much time that I hadn’t worked much on the Being Kind book but it was discussed quite a bit in my conversations. The ideas are subtlely different than other diet and self-help books, but the difference makes all the difference. I know these ideas work because they have clearly worked for me. Yes, I know everyone says that, but it is like pain and my pain is different because it hurts. On that subject, I did print out my pain chart and gave one to the podiatrist who is treating my Morton’s neuroma in the balls of my feet. I hadn’t realized that so much time had gone by since I published that chart. I should send it to the CDC because their standard pain chart is far too vague to be of much value.
Click on the detailed chart below or click PDF below to attain readability.
I am comfortably working on something importa * * * BANG! * * * A sudden unexpected distraction and my purposeful activity and mindfulness is gone. This is a natural reflex and on average saves one from personal disasters, but when the potential problem has been dealt with it is appropriate to return to the previously intentionally chosen activity. I have recently been doing an exercise that is intended to learn the habit of maintaining mindful control by generating a healthy short-term physical stress while doing an intellectual task. The physical task requires very little thought, but it is intentionally pushed to the point of muscle fatigue, and thus pain level eight (PAINS~8).
The physical activity I do is named HIT – High Intensity Training, but my method is much easier than the online BBC version. Rather than blasting out to a whole body exertion for a short time, to the point of temporary exhaustion, I do a partial body exertion, but to exhaustion. Mine isn’t nearly so stressful because I only use my arm muscles for the exercise, but even so my heart rate goes up from 60 to 100 bpm for a minute. I do 60 horizontal back and forth arm fully out and fully back with 3.3 pound each dumbbells, which gets the arms tired, and then about 15 more as fast as I can go until they say stop. My thought is that when some physical stress hormones are dumped into the body that it reacts with whole body stress effects, but they are of short duration so there is little long-term stress. I also do lower energy exercises, like going for two-hour walks once a week, and half-hour walks every day. The HIT is for hormonal energy stressing, and is very brief – about a minute, and the walks are for generalized bodily toning, emotional relaxation and pleasure.
When I started doing these HIT exercises, I did them with a dedicated fierceness, like the guy in the HIT video, but it soon dawned upon me that I was using up emotional adaptation energy that could be better used elsewhere, so instead of quitting the HIT program I intentionally did the exercises in an emotionally relaxed way. My arms were working hard, but my emotions and mind were as relaxed as possible. That was helpful and left my willful adaptation energy to be used for other mental and social activities; in other words it left energy for living the rest of my daily life. Thus, I was both more charged up and had energy left over to do what I wanted to do. And, what did I want to do? Hum. I wanted to be more in control of my habits and my consciousness, so I developed the following procedure for consciously gaining control of my consciousness.
While doing the HIT exercise, I do some external activity that requires using the mind instead of the brawn. There are an infinity of these things, such as reciting a poem, or singing a song, or giving an impromptu one-minute speech, or conversing with a friend. It can be anything, but the goal is to be able to do these activities in a totally normal way, exactly as they would be done if you weren’t doing the HIT at the same time. This exercise is similar to some of the improvisation games I’ve been learning with my improv group, where we do several different improv problems simultaneously. That is, we are thinking one thing while physically doing another. For example, behaving like a duck, but preparing a totally different statement to be said when the other person asks, “What are you doing?” These are exercises for gaining control of oneself. By doing the HIT exercise while doing a mental one it becomes possible to learn to maintain an intentional behavior while there are distractions.
Consciously take control of mental consciousness while doing physical exercises that are distracting to the point of pain.
“Using the previous posts about TEAP (The Earth Ark Project) for background information, write a paragraph that would be interesting to different walks of people.”
Style: Inspirational call-to-action Target group: Environmentalists and conservation enthusiasts Appeal: Emphasizes the urgency and importance of the project in protecting biodiversity
“TEAP (The Earth Ark Project) is a beacon of hope in these trying times. As AI technologies stand ready to assist us, we have an unprecedented opportunity to turn TEAP into a tangible reality. The very survival of countless species, including our own, hangs in the balance. It is imperative that we rally the brightest minds and most experienced individuals to contribute their expertise to this critical endeavor. Even a small investment of their time can yield immeasurable benefits, providing insights that would otherwise take years to uncover. In the face of existential threats, Earth Arks offer a modern-day parallel to the biblical tale of Noah’s Ark. We must act now to establish these sanctuaries of life throughout the world, ensuring the preservation of our planet’s precious biodiversity.”
Style: Scientific and technical Target group: Researchers and academics Appeal: Focuses on the scientific importance and technological aspects of the Project
“TEAP (The Earth Ark Project) represents a crucial scientific endeavor in the current era, as advanced AI technologies offer unparalleled opportunities for its implementation. The project’s significance lies in its potential to mitigate existential risks to numerous species, including Homo sapiens. To ensure optimal outcomes, it is imperative to engage individuals with the highest levels of expertise and experience in various essential roles. Their knowledge and insights, even in small increments, can provide solutions that would otherwise require years of trial and error. Earth Arks are a modern equivalent to the ancient concept of Noah’s Ark, employing cutting-edge technologies to preserve genetic diversity. The establishment of these facilities in strategically selected locations worldwide is a critical step in safeguarding the future of life on our planet.”
Style: Emotional and heartfelt Target group: Animal lovers and compassionate individuals Appeal: Touches on the emotional connection to wildlife and the importance of preserving it
“TEAP (The Earth Ark Project) is a heartfelt call to action, a plea to save the countless creatures that share our planet. As AI technologies offer their helping hand, we have the power to turn TEAP into a reality, creating sanctuaries for the animals we hold dear. The very future of so many species, and even our own, depends on our actions. We need the most compassionate and dedicated individuals to lend their hearts and minds to this noble cause. Even a moment of their time can make a world of difference, providing the wisdom and guidance we need to navigate this critical journey. Just as Noah’s Ark provided shelter and hope in the face of a great flood, Earth Arks will stand as symbols of our love and commitment to the natural world. Together, we can ensure that the beauty and diversity of life continue to thrive, one Earth Ark at a time.”
Style: Philosophical and introspective Target group: Deep thinkers and philosophers Appeal: Explores the existential significance of the project and its implications for life
“In the grand tapestry of existence, TEAP (The Earth Ark Project) emerges as a profound endeavor, a testament to the power of human ingenuity and the potential of AI technologies to shape our destiny. As we gaze upon the precipice of existential threats, we find ourselves at a pivotal juncture where the very essence of life hangs in the balance. It is in this moment that we must summon the greatest minds, those who have grappled with the fundamental questions of our existence, to lend their wisdom and expertise to this transformative undertaking. Even a fleeting instant of their time can illuminate the path ahead, guiding us through the labyrinth of uncertainty. Earth Arks, much like the mythical vessel of Noah, serve as a metaphor for our collective responsibility to preserve the rich tapestry of life that adorns our world. By establishing these sanctuaries, we not only protect the physical embodiments of life but also affirm our commitment to the continuity of existence itself.”
Style: Futuristic and visionary Target group: Tech enthusiasts and forward-thinkers Appeal: Paints a picture of a future where TEAP has made a significant impact
“In a world where AI technologies have become our allies, TEAP (The Earth Ark Project) stands as a visionary endeavor, a glimpse into a future where the preservation of life is no longer a distant dream but a tangible reality. As we navigate the uncharted waters of existential threats, TEAP emerges as a beacon of hope, a testament to the power of human ingenuity and the potential of advanced technologies to reshape our destiny. To bring this vision to life, we must enlist the expertise of the most brilliant minds, those who have dared to dream of a world where the rich tapestry of life is not only protected but celebrated. Their contributions, no matter how small, can have a profound impact, accelerating our progress toward a future where Earth Arks serve as sanctuaries for the countless species that call our planet home. In this new era, the legend of Noah’s Ark takes on a new meaning as we harness the power of technology to ensure the continuity of life in the face of adversity. Together, we can build a future where TEAP stands as a symbol of our unwavering commitment to the preservation of our planet’s biodiversity.”
Style: Persuasive and compelling Target group: Policymakers and influential leaders Appeal: Emphasizes the importance of mobilizing resources and support for the project
“TEAP (The Earth Ark Project) represents a pivotal moment in our history, a chance to harness the power of AI technologies and the expertise of our brightest minds to address the existential threats facing our planet. As leaders and policymakers, it is our responsibility to recognize the urgency of this endeavor and mobilize the necessary resources and support to make TEAP a reality. The stakes could not be higher, as the very survival of countless species, including our own, hangs in the balance. We must engage the most experienced and knowledgeable individuals in various essential roles, understanding that even a small investment of their time can yield invaluable insights and solutions. Earth Arks, much like the biblical Noah’s Ark, serve as a powerful symbol of our commitment to preserving the rich diversity of life on our planet. By establishing these sanctuaries in strategic locations worldwide, we can ensure the continuity of life in the face of adversity. It is time for us to take bold action, to lead by example, and to rally behind TEAP as a global priority. Together, we can secure a future where the wonders of nature continue to inspire and sustain us for generations to come.”
Style: Humorous and lighthearted Target group: General audience looking for a more entertaining perspective Appeal: Uses humor to convey the importance of the project in a relatable way
“Alright, folks, listen up! TEAP (The Earth Ark Project) is like the superhero of conservation efforts, and AI technologies are its trusty sidekick. It’s time to put on our capes and save the world, one species at a time! We need the best of the best, the crème de la crème, to lend their expertise to this epic endeavor. Even if they can only spare a minute of their time, it’s like giving us the cheat codes to solve the puzzle of existential threats. Think of Earth Arks as the ultimate life rafts, making Noah’s Ark look like a kid’s pool toy. We need these bad boys scattered around the world like a giant game of hide-and-seek, ensuring that life always has a place to call home. So, let’s roll up our sleeves, put on our thinking caps, and make TEAP the coolest project since sliced bread. Together, we can make sure that the party of life keeps going strong, no matter what the universe throws our way!”
Style: Poetic and metaphorical Target group: Creative individuals and lovers of language Appeal: Uses vivid imagery and metaphors to convey the significance of the project
“In the tapestry of life, where threads of existence intertwine, TEAP (The Earth Ark Project) emerges as a beacon of hope, a guiding light in the darkness of existential threats. As AI technologies whisper their secrets, we stand at the precipice of a new dawn, where the preservation of life becomes a dance of innovation and determination. The clarion call echoes through the halls of time, summoning the brightest minds, the maestros of their crafts, to lend their melodies to this grand symphony. Even a single note from their vast repertoire can resonate through the ages, unlocking the secrets to safeguarding the delicate balance of our world. Earth Arks, like celestial ships navigating the cosmos of uncertainty, carry the seeds of hope, the promise of a future where the beauty of life continues to bloom. Scattered across the globe like constellations in the night sky, these sanctuaries stand as testaments to our unwavering commitment to the preservation of all that we hold dear. In this great performance of existence, let us rise to the challenge.
Today, in my search for a wonderful place to live, I will ask the question of Chat GPT-4 differently. That will give some locations, and then, based on those answers, I will probe Chat further to find out why those reported facts are true.
Challenge #1: Chat GPT-4
List forty cities under a hundred thousand people that have the highest percentage of people over the age of ninety.
___
Chat GBT-4 begged off answering that question, saying it couldn’t access the sites needed to delve into detailed demographic research or databases.
Challenge #2: Chat GPT-4
List all of the “Blue Zones” areas where people live longer and healthier lives.
___
Certainly! “Blue Zones” is a term popularized by Dan Buettner, referring to regions where people have a notably higher average lifespan and larger proportions of centenarians than other parts of the world. As of my last training cut-off in January 2022, here are the recognized Blue Zones:
Okinawa, Japan: Particularly in the northern part of the island, where many elderly residents attribute their longevity to a strong sense of community, a diet rich in green and yellow vegetables, and regular physical activity.
Sardinia, Italy: Especially the Nuoro province in the highlands, where the mountainous regions have the highest concentration of male centenarians worldwide. Their longevity includes a Mediterranean diet, physical labor, and strong family ties.
Nicoya Peninsula, Costa Rica: This region has the world’s lowest rates of middle-age mortality and the second-highest concentration of male centenarians. Their longevity secrets include a strong faith community, physical labor, and a diet rich in tropical fruits.
Ikaria, Greece: This Aegean island has one of the world’s lowest rates of middle-age mortality and the lowest rates of dementia. Residents here consume a Mediterranean diet, take regular naps, and have a strong sense of community.
Loma Linda, California, USA: A community of Seventh-day Adventists in this area outlive the average American by about a decade. Factors contributing to their longevity include a vegetarian diet, regular physical activity, and a robust community.
These Blue Zones are characterized not just by diet but also by social factors, physical activity, and a sense of purpose, among other lifestyle habits. While diet is a significant factor, cohesive social structures and a sense of community play vital roles in the longevity of these populations.
COMMENTS
The list and graphics are derived from Dan Buettner‘s book Blue Zones – Secrets for Living Longer. I have been watching his TV series Live to 100, which is better than the book because we get to go to the places and meet the people who are the source of the data in his book.
CONCLUSIONS
The show does point out the generalizations for living a longer life. But it doesn’t give you the secret to how to actually do it. For example, saying you need a purposeful goal doesn’t give you a clue about how it’s done. That requires changing some lifelong habits.
Challenge #3: Chat GPT-4
How do you succeed with changing habits?
___
Succeeding in changing habits is a complex process that requires dedication, understanding, and patience. Successful habit change often involves both psychological and behavioral adjustments. Here are some steps and strategies to help you succeed in changing habits:
Start with Awareness: Before changing a habit, understand it. Recognize the triggers that lead to the habit, your routine, and the reward you get from it.
Set Clear Goals: Be specific about what you want to achieve. Instead of saying, “I want to exercise more,” say, “I will walk for 30 minutes every morning.”
Start Small: Breaking down a goal into manageable steps can prevent you from feeling overwhelmed. If your goal is to stop drinking soda, gradually reduce your intake.
Replace Bad Habits with Good Ones: It’s challenging to quit a habit cold turkey without substituting it with something else. If you’re trying to reduce screen time before bed, replace it with reading a book.
Commit Publicly: Sharing your goals with friends or on social media can create a layer of accountability.
Stay Consistent: Consistency is key. The more you repeat a positive behavior, the more likely it becomes a habit. However, don’t be too hard on yourself if you miss a day. It’s the overall consistency that matters.
Track Progress: Keep a journal, use apps, or maintain a log. When you see progress, you’re more likely to stay motivated.
Stay Patient and Persistent: Habits don’t change overnight. There will be days when you backslide. Accept it as part of the journey and continue moving forward.
Find a Buddy: Having someone to embark on the journey with you can provide motivation, encouragement, and accountability.
Visualize Success: Regularly visualize yourself succeeding and achieving your goal. This can provide motivation and reinforce your commitment.
Identify and Manage Triggers: If certain people, times of day, or emotions trigger your old habits, be aware of them and develop strategies to manage or avoid them.
Reward Yourself: Set milestones and reward yourself when you achieve them. These rewards will serve as motivation and positive reinforcement.
Stay Educated: The more you know about a bad habit, the more motivated you might be to change. For instance, learning about the health risks of smoking might motivate someone to quit.
Seek Support: If you struggle to change a habit, consider seeking professional support. This could be a therapist, a coach, or a support group.
Mindset: Develop a growth mindset that believes in your ability to change and grow. This can be more beneficial than a fixed mindset, where you might see traits as static.
Remember that setbacks are a natural part of the process. Instead of seeing them as failures, view them as opportunities to learn and adjust your strategies. With time, patience, and persistence, changing habits is achievable.
COMMENTS
These are all excellent ideas, but they are outside of the moments you are actually engaged in doing them. They are not inherently pleasurable while you are engaged in them. #9 Find a Buddy: Having a friend embark on your journey can provide motivation, encouragement, and accountability. – This will probably be enjoyable, but it distracts from the activity and, more importantly, from the internal consciousness of the habit intended to be learned.
CONCLUSIONS
We need to make the activity of the new habit inherently enjoyable before we will want to be doing it.
Challenge #4: Chat GPT-4
How can we make doing an activity inherently enjoyable?
___
Making an activity inherently enjoyable revolves around tapping into intrinsic motivation and enhancing the overall experience of the task. Here’s a refined approach to infusing joy into activities:
Find Meaning in the Activity: Connect the activity to your life’s larger purpose or value. When we see an action’s bigger picture or relevance, it becomes more intrinsically rewarding.
Engage in Flow: Aim to achieve a state of flow—where one is completely immersed in an activity, feeling energized, focused, and fully involved. This often occurs when the challenge of the task matches one’s skill level.
Incorporate Personal Interests: Tailor the activity to align with personal passions or interests. If you love stories and need to study history, approach it as a series of fascinating stories.
Social Connections: Engage in activities with others. The sense of community or companionship can amplify enjoyment.
Variety: Introduce elements of novelty or change to avoid monotony. This keeps the experience fresh and stimulating.
Environment Matters: Create a conducive, aesthetic, and positive environment for the activity. The ambiance can significantly influence one’s feelings towards the task.
Set Achievable Goals: Breaking the activity into smaller, manageable goals can provide a sense of accomplishment at points along the way.
Gamify the Process: Turn the activity into a game or challenge. This introduces elements of play, competition, and achievement.
Celebrate Small Wins: Recognize and celebrate small achievements. This can create positive reinforcement loops.
Introduce Elements of Creativity: Allow for personal expression and creativity within the task.
Engage the Senses: If possible, make the activity sensory-engaging. Use pleasant scents, listen to uplifting music, or introduce tactile elements.
Mindful Engagement: Practice mindfulness to fully engage with the activity, savoring each moment and reducing distractions.
Learn Continuously: Embrace a growth mindset. The process of learning and mastering new skills within an activity can be inherently rewarding.
Positive Affirmations: Adjust your mindset towards the activity. Viewing it in a positive light or as an opportunity can enhance enjoyment.
Feedback Loop: Constructive feedback helps understand progress, which can be motivating and rewarding.
While it’s true that not every activity can resonate with everyone’s sense of joy, incorporating some of these strategies increases the inherent enjoyment in tasks, making them more engaging and fulfilling.
COMMENTS
#7. Set Achievable Goals: Breaking the activity into smaller, manageable goals can provide a sense of accomplishment at points along the way. – When you reach a goal in the activity, continue the activity but feel the pleasure of accomplishment.
#8. Gamify the Process: Turn the activity into a game or challenge. This introduces elements of play, competition, and achievement. – Make the game easily identify measurable points so you can take pleasure in each point you make and compare them to your earlier points.
#9. Celebrate Small Wins: Recognize and celebrate small achievements. This can create positive reinforcement loops. – Any achievement is a success because it reinforces the habits needed for the accomplishment.
#12. Mindful Engagement: Practice mindfulness to fully engage with the activity, savoring each moment and reducing distractions. – Make the new habit into a meditation, where you focus your attention, and when it slips, simply bring your attention back to the point of the meditation.
CONCLUSIONS
We need inherently pleasurable thoughts to enhance and promote positive emotions and encourage our new habits to form and stabilize. This brings us to the happy hormones dopamine, serotonin, endorphin, and oxytocin.
Challenge #5: Chat GPT-4
Create a list of forty activities that stimulate the production of dopamine and serotonin in human beings.
___
Certainly! Both dopamine and serotonin are neurotransmitters that play vital roles in mood regulation and overall well-being. Here’s a list of activities that can stimulate their production:
Dopamine-Boosting Activities:
Achieving a Goal: Even small tasks or goals can release dopamine when accomplished.
Physical Exercise: Especially cardiovascular exercises like running, cycling, or swimming.
Listening to Music: Especially music you love.
Eating Certain Foods: Such as bananas, avocados, and dark chocolate.
Meditation and Deep Breathing: Helps in relaxation and mood regulation.
Sleep: A good night’s sleep can help reset dopamine levels.
Sunlight Exposure: Natural light can boost dopamine production.
Cold Showers: Some studies suggest cold exposure can increase dopamine.
Learning Something New: Acquiring new skills or knowledge can be rewarding.
Positive Social Interactions: Engaging with friends or loved ones can elevate mood.
Sexual Activity: This leads to the release of various neurotransmitters, including dopamine.
Massage: This can increase dopamine and decrease cortisol, a stress hormone.
Winning: Experiencing a win in a competition or game.
Hobbies: Engaging in activities you love or crafting.
Completing Tasks: Finishing a to-do list or a challenging task.
Laughter: Watching a comedy or engaging in laughter.
Supplements: Some, like L-Tyrosine, can support dopamine production.
Travel: Exploring new environments or cultures.
Playing Video Games: Achieving in-game tasks or objectives.
Setting and Achieving Small Tasks: Breaking larger tasks into smaller ones and completing them.
Serotonin-Boosting Activities:
Physical Activity: Especially aerobic exercises.
Bright Light Exposure: Sunlight or artificial bright light, especially in the morning.
Healthy Diet: Foods rich in tryptophan, like turkey, nuts, and cheese, can help in serotonin production.
Meditation: Regular practice can increase serotonin levels.
Positive Thoughts and Reminiscing: Remembering happy memories or being optimistic.
Massage: Increases serotonin by reducing cortisol levels.
Cold Exposure: Like swimming in cold water or taking cold showers.
Listening to Music: Especially calming or uplifting tunes.
Nature Walks: Being in natural settings like forests or beaches.
Positive Social Interactions: Building strong social bonds and connections.
Supplements: Such as tryptophan or 5-HTP.
Pet Interaction: Spending time with pets, especially dogs.
Being Around Water: Oceans, lakes, or rivers can be calming and mood-boosting.
Reading: Engaging in positive or educational reading.
Gardening: Connecting with the earth and watching things grow.
Doing Acts of Kindness: Volunteering or helping others can elevate mood.
Achieving Goals: Similar to dopamine, achieving goals or tasks can boost serotonin.
Deep Breathing and Relaxation Techniques: Helps in stress reduction.
Positive Affirmations and Gratitude Journaling: Focusing on the positive aspects of life.
Crafting and Art: Engaging in creative activities like painting, knitting, or sculpting.
While these activities can stimulate the production of dopamine and serotonin, it’s important to note that individual responses might vary. If someone is experiencing prolonged feelings of sadness, depression, or other mood disorders, it’s essential to consult with a healthcare professional.
COMMENTS
I am searching for positive thoughts that stimulate good feelings. Ideas that we can bring to mind intentionally and that create positive feelings because of the creation of these hormones
CONCLUSIONS
These hormones create habits because we will keep doing an activity when we feel good doing it. It becomes an automatic, unconscious habit when we routinely intentionally repeat this activity with positive thoughts and feelings. When a habit is formed surrounding a given activity, we will do the activity without further thought or awareness. – What is L-Tyrosine, tryptophan, and 5-HTP?
Challenge #6: to Chat GPT-4
Create a list of forty things that stimulate the production of endorphins and oxytocin in human beings.
___
Certainly! Endorphins and oxytocin are both “feel good” hormones and neurotransmitters that play significant roles in human emotion and social bonding. Here’s a list of activities and stimuli that can boost their production:
Endorphin-Boosting Activities:
Physical Exercise: Particularly high-intensity activities like running, often leading to the “runner’s high.”
Laughter: Genuine laughter can release endorphins.
Eating Dark Chocolate: Contains compounds that can boost endorphin levels.
Listening to Music: Especially music that you deeply connect with or find moving.
Dancing: Moving to music can heighten endorphin release.
Watching a Good Movie or Play: Emotional or dramatic scenes can trigger a release.
Meditation and Deep Breathing: Especially techniques that involve chanting or deep focus.
Spicy Foods: Capsaicin in peppers can stimulate endorphin production.
Sexual Activity: Releases a range of pleasure-causing chemicals, including endorphins.
Sunlight: Just a few minutes can elevate mood and increase endorphin levels.
Physical Touch: Hugging, holding hands, or massages.
Cold Exposure: Cold showers or ice baths can boost endorphin levels.
Acupuncture and Reflexology: Certain therapies can lead to endorphin release.
Positive Visualization: Imagining positive scenarios or memories.
Aromatherapy: Scents like vanilla and lavender can induce endorphin release.
Group Activities: Engaging in group sports or games.
Singing: Especially in a group setting like a choir.
Challenging Yourself: Overcoming a challenging task or learning something new.
Acts of Kindness: Helping others can trigger a feel-good endorphin rush.
Yoga: Combines physical postures, breathing exercises, and meditation.
Oxytocin-Boosting Activities:
Physical Touch: Hugging, cuddling, and holding hands.
Bonding with Babies: Parent-child bonding, especially right after birth.
Petting Animals: Interacting with pets, especially dogs.
Giving and Receiving Compliments: Positive social interactions boost oxytocin.
Acts of Generosity: Giving gifts or doing something kind for someone else.
Eye Contact: Engaging in deep, positive eye contact during conversations.
Listening Actively: Being a compassionate listener can elevate oxytocin levels.
Dancing with a Partner: Physical and emotional connection combined.
Eating with Loved Ones: Sharing meals with friends or family.
Warm Baths or Warm Physical Sensations: The warmth can induce oxytocin release.
Singing Together: Group singing, like in choirs, can boost oxytocin.
Playing Social Games: Engaging in team sports or cooperative games.
Practicing Mindfulness and Gratitude: Being present and focusing on positive aspects of life.
Deep Conversations: Sharing personal stories or deep emotions.
Establishing Trust: Building trust in relationships through consistent positive interactions.
Receiving Social Support: Feeling supported or cared for.
Childbirth and Breastfeeding: Both stimulate significant oxytocin release.
Being in Love: Romantic relationships, especially in the initial stages.
Massages: Physical relaxation combined with touch can release oxytocin.
Meditation Focused on Love and Kindness: Also known as Metta or loving-kindness meditation.
Engaging in these activities can stimulate the production of endorphins and oxytocin, promoting feelings of happiness, relaxation, and social bonding. However, individual responses may vary, so it’s essential to find activities that resonate personally for the best outcomes.
COMMENTS
I suspect these hormones, especially oxytocin, as illustrated on that list, are at the core of habit formation.
CONCLUSIONS
Repeatedly intentionally bringing up the feelings on the oxytocin list while engaged in an activity for a week will make that into an enjoyable activity.
While engaged in an activity, intentionally bringing up the feelings on the oxytocin list for a week will make that into an enjoyable habitual activity.
These were statements about the way to generate an unconscious habit, but perhaps Chat could find a better one.
Challenge #7: to Chat GPT-4
Generate twenty variations on the sentence; while engaged in an activity, intentionally bringing up the feelings on the oxytocin list for a week will make that into an enjoyable habitual activity.
___
Certainly! Here are twenty variations:
For a week, deliberately evoking the feelings from the oxytocin list during an activity will transform it into a pleasurable routine.
By intentionally calling up emotions from the oxytocin list while participating in a task for a week, you’ll cultivate a joyful habit.
A week of consciously stirring the oxytocin-associated feelings during an activity will make it a delightful routine.
If you intentionally summon the sentiments from the oxytocin list while doing an activity for a week, it’ll become a cherished habit.
Making an effort to experience the feelings from the oxytocin list during an action for a week will morph it into a joyful daily routine.
Over the course of a week, drawing upon the emotions from the oxytocin list during a task can turn it into a pleasant habitual action.
By mindfully channeling the oxytocin-rich feelings during an activity for seven days, it will emerge as an enjoyable routine.
For seven days, embedding an activity with feelings from the oxytocin list will turn it into a beloved habit.
When you intentionally infuse an activity with oxytocin-related feelings for a week, it’ll evolve into a pleasurable custom.
With a week of integrating feelings from the oxytocin list into a task, it will develop into a favored routine.
A week of imbuing an activity with oxytocin-inspired emotions will lead to it becoming a delightful habit.
By purposefully incorporating the emotions from the oxytocin list during a task for one week, you’ll be nurturing an enjoyable ritual.
If for a week you pour the feelings from the oxytocin list into an activity, it’s bound to become a cherished routine.
Over a week, by deliberately drawing on the oxytocin-evoking feelings during a task, you can make it a gratifying habit.
Seven days of merging an activity with feelings from the oxytocin list can transform it into an enjoyable routine.
By conscientiously invoking the sentiments associated with oxytocin during an activity over a week, it will flourish into a pleasurable practice.
When you spend a week intertwining an activity with emotions from the oxytocin list, it will mature into an enjoyable tradition.
A consistent week of tapping into the oxytocin-related emotions during a task will craft it into a delightful ritual.
By weaving feelings from the oxytocin list into an activity for a week, you’ll make it an enjoyable recurring action.
A week of blending oxytocin-fueled feelings with an activity is a sure way to turn it into a delightful routine.
I hope these variations help convey the intended message in different ways!
Challenge #8: to Chat GPT-4
Based on the classic author’s styles, generate twenty variations on the sentence; while engaged in an activity, intentionally bringing up the feelings on the oxytocin list for a week will make that into an enjoyable habitual activity.
___
Absolutely! Here are twenty variations inspired by the styles of classic authors:
Jane Austen: In the course of a week’s time, as one devotes oneself to an activity, giving thought to the feelings from the esteemed oxytocin list, assuredly, it shall evolve into a most delightful and habitual pastime.
Ernest Hemingway: Do an activity. Think of the oxytocin list. A week of this and it becomes good habit.
William Shakespeare: In sooth, when in pursuit of some task, if one conjures feelings from yon oxytocin scroll for a se’nnight, ’twill transmute to a habit most joyous.
Charles Dickens: In the bustling heart of a week, when one engages in the intricate dance of an activity, and in one’s heart blooms the feelings from the oxytocin list, verily, the activity becomes a cherished routine, as old as time and as comforting as a familiar tale.
Virginia Woolf: Within the interwoven tapestry of a week, amid the ebb and flow of our tasks, deliberately summoning those deep, oxytocin-inspired emotions could, quite unexpectedly, craft a delightful habitual rhythm.
Mark Twain: Now, if you hitch yourself to some work and rustle up them feelings from that there oxytocin list for ’bout a week, I reckon you’ve got yourself a fine, enjoyable habit in the making.
F. Scott Fitzgerald: In the dizzying whirl of a week, immersing oneself in an endeavor and letting the lavish feelings of the oxytocin list bathe one’s thoughts, that very endeavor sparkles, transforming into a pleasurable, habitual affair.
Leo Tolstoy: In the vast expanse of a week, as man commits himself to a certain labor, and within his soul awakens the profound emotions of the oxytocin list, verily, such labor blossoms into a joyous ritual of daily life.
J.R.R. Tolkien: Over the span of a week, as one treads the path of an endeavor, invoking the ancient feelings from the oxytocin annals, lo! The task turns into a joyful rite, as timeless as the stars.
Emily Dickinson: Within a week’s brief span, an activity, when touched by oxytocin’s whispered feelings, unfurls into a cherished, daily dance.
Edgar Allan Poe: Amid the shadowed hours of a week, engaging in a singular task, and invoking the deep, haunting emotions of the oxytocin lore, the task becomes, eerily, a habit most delightful.
James Joyce: In the fluid mosaic of a week’s time, plunging into the depths of an activity, and the swirling emotions of that oxytocin list arising, lo, an enjoyable routine is birthed, reborn anew each day.
George Orwell: Over the course of a week, engaging in the machinery of a task, and fueling it with the emotions from the oxytocin list, the activity solidifies, becoming a pleasurable routine.
Agatha Christie: In a week, when one immerses oneself in a particular undertaking, summoning the feelings from the oxytocin list, it’s no mystery that the undertaking becomes an enjoyable habit.
Oscar Wilde: Engage in an act, my dear friend, and for a mere week, indulge in the decadent feelings of the oxytocin list; you’ll find, quite unsurprisingly, that the act becomes a delightful habitual performance.
Herman Melville: Across the vast ocean of a week’s time, as one sails the ship of activity, navigating by the stars of oxytocin’s feelings, that ship charts a course into the harbor of enjoyable habits.
Brontë Sisters (Charlotte): Amidst the moors of a week, dedicating oneself to a task, and allowing the tempestuous feelings from the oxytocin list to stir one’s soul, it becomes an enjoyable, recurring passion.
Kafka: Within the maze-like structure of a week, engaging in a repetitive act, and invoking the emotions from the oxytocin list, the act metamorphoses into an enjoyable routine.
Gabriel García Márquez: In the magical span of a week, where time might stand still and activities take on a life of their own, letting the emotions from the oxytocin list sweep over you, the very essence of the task transforms into a daily celebration of joy.
John Steinbeck: In the heartland of a week, as one labors in the fields of activity and draws from the well of oxytocin feelings, the toil becomes a song – a habitual, enjoyable chorus sung day in and day out.
Keep in mind that while these are original creations and draw inspiration from well-known authors and their styles, they might not perfectly capture each author’s particular nuanced style. They are fun and illustrative interpretations!
COMMENTS
That is a wild ride! And yet, we haven’t found the precise, memorable statement yet. Some are accurate, but too long, for example: # 13. George Orwell: Over the course of a week, engaging in the machinery of a task and fueling it with the emotions from the oxytocin list, the activity solidifies, becoming a pleasurable routine. –
CONCLUSIONS
Tomorrow, I should search for inspiration in short, witty sayings about how to conduct one’s life.
p. 146 has a long quote on PAINS ~ 14
Probaway - Life Hacks 