Sunday, December 28, 2025

Meditations code

Loving-Kindness Meditation

 Metta Sutta - Wikipedia

"May I be peaceful, may I be happy" are core phrases in Loving-Kindness Meditation (Mettā meditation), a Buddhist practice focused on cultivating unconditional love, kindness, and compassion by directing well-wishes (like these) first to oneself, then loved ones, neutral people, difficult people, and finally all beings, fostering inner peace and reducing negativity.

Python

for person in ["I", "You", "We", "All beings"]: for wish in ["happy", "healthy", "safe", "peaceful"]: print(f"May {person} be {wish}.")

May I be happy. May I be healthy. May I be safe. May I be peaceful. May You be happy. May You be healthy. May You be safe. May You be peaceful. May We be happy. May We be healthy. May We be safe. May We be peaceful. May All beings be happy. May All beings be healthy. May All beings be safe. May All beings be peaceful.

JavaScript

for (const person of ["I", "You", "We", "All beings"]) for (const wish of ["happy", "healthy", "safe", "peaceful"]) console.log(`May ${person} be ${wish}.`);

C# foreach(var p in new[]{"I","you","we","all"}) foreach(var w in new[]{"happy","healthy","safe","peaceful"}) System.Console.WriteLine($"May {p} be {w}.");

LISP

(dolist (person '("I" "you" "we" "all")) (dolist (wish '("happy" "healthy" "safe" "peaceful")) (format t "May ~a be ~a.~%" person wish))) Ruby

%w[I you we all].product(%w[happy healthy safe peaceful]) { |p, w| puts "May #{p} be #{w}." }

Bash

printf "May %s be %s.\n" {I,you,we,all}" "{happy,healthy,safe,peaceful}





Saturday, December 27, 2025

book: 10% Happier by Dan Harris

suggested by library app...

Amazon.com: 10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works-A True Story: 9780062265432: Harris, Dan: Books


Book Summary: 10% Happier by Dan Harris @jamesclear

Practicing meditation and mindfulness will make you at least 10 percent happier. Being mindful doesn’t change the problems in your life, but mindfulness does help you respond to your problems rather than react to them. Mindfulness helps you realize that striving for success is fine as long as you accept that the outcome is outside your control.


Dan Harris | Substack


Dan Harris (journalist) - Wikipedia

Daniel B. Harris (born July 26, 1971) is a retired American journalist for ABC News. He was an anchor for Nightline and co-anchor of the weekend edition of Good Morning America.


No, Dan Harris (10% Happier) and Sam Harris (neuroscientist/philosopher) are not biologically related, though they are frequent guests on each other's podcasts and share a similar focus on meditation and mindfulness, leading to much confusion; they are just two different people with the same last name. 

Sam Harris & Dan Harris: This Is How to Stay Calm in a Turbulent World - YouTube


10% Happier by Dan Harris | Summary, Quotes, FAQ, Audio @sobrief



Sunday, December 21, 2025

Book recommendations



Best Nonfiction Books: The 10 Best Nonfiction Books of All-Time @ JamesClear.com

When Breath Becomes Air by Paul Kalanithi
Print | eBook | Audiobook summary of this book

Sapiens: A Brief History of Humankind by Yuval Noah Harari
Print | eBook | Audiobook summary of this book

Into Thin Air: A Personal Account of the Mt. Everest Disaster by Jon Krakauer
Print | eBook | Audiobook

Surely You're Joking, Mr. Feynman! by Richard P. Feynman
Print | Audiobook

Guns, Germs, and Steel: The Fates of Human Societies by Jared Diamond
Print | eBook | Audiobook summary of this book

Manual for Living by Epictetus
Print | Audiobook summary of this book

Influence: The Psychology of Persuasion by Robert Cialdini
Print | eBook

Meditations by Marcus Aurelius
Print | eBook | Audiobook

A Brief History of Time by Stephen Hawking
Print | Audiobook

The War of Art: Break Through Your Blocks and Win Your Inner Creative Battles by Steven Pressfield
Print | Audiobook

This is Water by David Foster Wallace
Print | eBook | Audiobook summary of this book

Saturday, December 20, 2025

book: Atomic Habits Workbook by James Clear

Amazon.com: The Atomic Habits Workbook: Official Companion to the #1 Worldwide Bestseller eBook : Clear, James: Kindle Store


James Clear @amazon

"An interactive guide to building good habits and breaking bad ones, based on the 25-million copy #1 New York Times bestseller Atomic Habits.

The official companion to the #1 worldwide bestseller is the next step in your habits toolkit. Guided journal prompts will help you engage with your habits and the forces that impact them. Thought-provoking exercises allow you to implement the Atomic Habits theories and see your life transform. This workbook takes the reader from understanding habits to living them. James Clear’s system helps good habits emerge naturally while unwanted habits fade away."

Atomic Habits Workbook - James Clear
  • Guided templates for easy habit tracking and habit stacking.
  • Journaling prompts to help you assess your physical and social environments,
    identify forces at play, and strategize for greatest habit success.
  • Strategies for overcoming the habit plateau and sticking with your habits,
    even when the going gets rough.
  • Plans for adapting your habits to fit your ever-changing life.
  • New ideas from Clear on the role of fun in habit formation.

Atomic Habits Summary by James Clear
Lesson 1: Small habits make a big difference
Lesson 2: Forget about setting goals.
                 Focus on your system instead. 
Lesson 3: Build identity-based habits


The main idea of the book is "Habit Loop" like this
Cue => Craving => Response => Reward 

In Psychology and Self Improvement it is popular to create "acronyms".
So I prompted AI's to help with finding good equivalent, by using synonyms,
(CCRR does not sound good), and we came up with some good ideas:

For build / improve positive loop "CARE" (or CORE with "Obsession")
  • C: Call (Cue)
  • A: Anticipation (Craving)
  • R: Respond/React (Response)
  • E: Enjoyment (Reward)
For fixing / breaking negative habit loop "CURE"
  • C: Cue 
  • U: Urge (Craving)
  • R: Routine (Response)
  • E: Effect or Enjoyment / End-result (Reward)
Or, universal STEP (the four stages of the habit loop)
  • S: Signal / Stimulus (Synonym for Cue)
  • T: Thirst / Temptation (Synonym for Craving)
  • E: Execution / Enactment (Synonym for Response)
  • P: Payoff / Prize (Synonym for Reward)
  
  


Podcasts / interviews


Summary of the key ideas presented by James Clear (by Gemini)

1. The Four Laws of Behavior Change

Clear breaks down every habit into a four-step loop. To build a habit, you must manipulate these stages:

  • Cue (Make it Obvious): Design your environment so the visual triggers for good habits are front and center (e.g., putting a guitar in the middle of the room).
  • Craving (Make it Attractive): Reframe habits to be fun. If a habit feels like a "party," you are more likely to want to do it.
  • Response (Make it Easy): Reduce friction. Use the “Two-Minute Rule” (scale a habit down until it takes less than two minutes) to master the art of simply showing up.
  • Reward (Make it Satisfying): Give yourself an immediate win. Habits are repeated when they feel successful in the moment.

The Four Laws of Behavior Change (The Strategy)

To influence the loop above, you apply specific strategies at each stage. This table details how to create a good habit (The 4 Laws) and how to break a bad habit (The Inversion of the 4 Laws).

Stage of HabitLaw
(To Build Good Habits)
Inversion
(To Break
Bad Habits)
Key Tactics
1. 
Cue
Make it ObviousMake it
Invisible
• Build: Habit Stacking
("After [Current Habit], I will [New Habit]"), Environment Design
(put the guitar in the middle of the room).
• Break: Hide junk food,
put phone in another room
(remove the visual trigger).
2.
Craving
Make it AttractiveMake it Unattractive• Build: Ask "How can I make this fun?",
"Party in a bowl" (pairing salad with chips),
Join groups where your desired behavior is normal.
• Break: Reframe the mindset to highlight
the benefits of avoiding the bad habit.
3.
Response
Make it
Easy
Make it
Difficult
• Build: The 2-Minute Rule 
(scale it down to 2 mins or less),
Reduce friction, Master the art of showing up.
• Break: Increase friction
(put beer at the back of the fridge, unplug the TV).
4.
Reward
Make it SatisfyingMake it Unsatisfying• Build: Immediate positive reinforcement,
Use a Habit Tracker (paper clip strategy,
"X" on calendar), Visualize progress.
• Break: Add an immediate cost
or consequence (accountability
partner, financial penalty).

2. Systems over Goals

  • The Problem with Goals: Winners and losers often have the exact same goals (e.g., every Olympian wants gold). Therefore, the goal cannot be the differentiator.
  • The Power of Systems: A goal is a target; a system is the collection of daily habits. Clear argues that "you do not rise to the level of your goals, you fall to the level of your systems."
  • Trajectory over Position: Stop obsessing over your current results (bank account, weight) and focus on your current trajectory (your daily 1% improvements).

3. Identity-Based Habits

  • True Change is Identity Change: Most people focus on what they want to achieve (outcomes). Clear argues you should focus on who you want to become (identity).
  • Voting for Yourself: Every action you take is a "vote" for the type of person you wish to be. Doing one push-up doesn't transform your body, but it casts a vote for the identity of "someone who doesn't miss a workout."
  • Cognitive Dissonance: Once a habit becomes part of your identity ("I am a runner"), you will fight to maintain it because humans dislike acting in contradiction to their self-image.

4. Strategic Execution Tactics

  • Habit Stacking: The best way to start a new habit is to "stack" it on top of an existing one (e.g., "After I pour my coffee, I will meditate").
  • The 1% Principle: Compounding interest applies to habits. Improving 1% every day makes you 37 times better over a year.
  • Hats, Haircuts, and Tattoos: A framework for decision-making. Most decisions are "hats" (easily reversible) or "haircuts" (temporary). Only a few are "tattoos" (permanent). We should move fast on hats and haircuts and only slow down for tattoos.
  • Environment Design: Environment is like "gravity." It is much easier to change your habits by changing your surroundings than by using willpower. "Join groups where your desired behavior is the normal behavior."

5. Managing Failure

  • Never Miss Twice: Slipping up once is an accident; missing twice is the start of a new (bad) habit.
  • Reduce the Scope, Stick to the Schedule: On bad days, do a "4 out of 10" version of the habit rather than doing nothing. "Don't throw up a zero."
  • Adaptability: Consistency isn't about being rigid; it’s about being flexible enough to "bend like a willow" during life's storms so you don't break.




James Clear, Atomic Habits — Strategies for Mastering Habits - YouTube
Tim Ferriss

James Clear: How To Build Awesome Habits - YouTube
High Performance

Practical tips for changing habits | Peter Attia and James Clear - YouTube
Peter Attia MD

Atomic Habits Cheat Sheet Templates – Visual & Guided Versions (for iPad & GoodNotes) | Notion








Saturday, December 13, 2025

book: Principles by Ray Dalio

Amazon.com: Principles: Life and Work (Audible Audio Edition): Ray Dalio, Jeremy Bobb, Ray Dalio, Simon & Schuster Audio: Books

"Ray Dalio, one of the world’s most successful investors and entrepreneurs, shares the unconventional principles that he’s developed, refined, and used over the past forty years to create unique results in both life and business—and which any person or organization can adopt to help achieve their goals."

Principles by Ray Dalio (principles.com)

Economic Principles  

//economicprinciples.org/

Ray Dalio - Wikipedia

Raymond Thomas Dalio (born August 8, 1949)[1] is an American billionaire and hedge fund manager, who has been co-chief investment officer of Bridgewater Associates since 1985.
He founded Bridgewater in 1975 in his New York City two-bedroom apartment


Principles by Ray Dalio Table of Contents

Think for yourself to decide
1) what you want,
2) what is true, and
3) what you should do to achieve #1 in light of #2. . .


Be a hyperrealist.
Dreams + Reality + Determination = A Successful Life.

Principles by Ray Dalio - YouTube

Ray Dalio & Andrew Ross Sorkin on His New Book "1929" and How Debt Drives Every Crash - YouTube

5-Step Process in Principles by Ray Dalio

  • Define Your Goals:
    Clearly identify what you want to achieve, setting the foundation for the entire process.
  • Identify Problems:
    Recognize obstacles hindering your goals, requiring an honest assessment of the current situation.
  • Diagnose Problems:
    Analyze the root causes of identified problems to develop effective solutions.
  • Design Solutions:
    Create actionable plans to address diagnosed problems, requiring creativity and experimentation.
  • Implement and Evaluate:
    Put solutions into action and continuously evaluate their effectiveness, allowing for adjustments and improvements.

Summaries / Reviews


Summary & illustration by Gemini AI

1. Embrace reality and deal with it through radical truth and transparency

Success is built upon an accurate understanding of reality, which requires a commitment to radical truth and transparency. By being honest about mistakes, acknowledging weaknesses, and sharing information openly, individuals and organizations can eliminate confusion and build trust. This direct confrontation of facts facilitates faster problem-solving and better decision-making, ultimately fostering a culture where continuous improvement and personal growth are inevitable.

2. Use the 5-Step Process to achieve your goals and solve problems
Achieving ambitious goals relies on a structured, cyclical framework that converts vision into results. This 5-Step Process begins with setting clear goals, followed by identifying the specific problems standing in the way and diagnosing their root causes to understand the underlying issues. Once understood, one must design effective plans to circumvent these obstacles and then aggressively execute those designs to ensure the desired outcomes are realized.

3. Practice radical open-mindedness to overcome your ego and blind spots
To make optimal choices, one must overcome the barriers of ego and cognitive bias through radical open-mindedness. This involves actively accepting the possibility of being wrong and seeking out diverse, challenging perspectives to reveal blind spots. By embracing thoughtful disagreement and prioritizing the search for truth over the need to be right, individuals can enhance their learning and significantly improve the quality of their decisions.

4. Understand that people are wired differently and leverage their unique strengths
Building effective teams requires recognizing that cognitive diversity is an asset, as people process information and approach problems in fundamentally different ways. By assessing individual attributes—such as analytical versus creative thinking—leaders can assign roles that align with innate strengths and form teams with complementary skills. Leveraging these differences ensures that the organization benefits from a wider range of capabilities and more innovative solutions.

5. Make decisions effectively by triangulating with believable people
Decision-making is improved through triangulation, a process of validating views by consulting with credible individuals who hold opposing perspectives. Instead of relying on a single vantage point, this method involves analyzing the reasoning of experts to synthesize a more accurate understanding of the situation. This approach reduces the risk of error, boosts confidence in the final decision, and facilitates a deeper grasp of complex issues.

6. Cultivate meaningful work and relationships within your organization
Long-term organizational success is sustained by a culture where meaningful work and meaningful relationships mutually reinforce one another. This environment is established through shared values, radical transparency, and a genuine commitment to the personal and professional evolution of team members. When employees feel trusted and aligned with a clear mission, engagement and retention increase, creating a virtuous cycle of high performance.

7. Constantly train, test, evaluate, and sort people to build a great team
Creating a high-performing organization requires a rigorous and ongoing process of selecting and developing the right "Responsible Parties." This involves clear role definitions, continuous training, and regular, data-driven performance evaluations to ensure the right people are in the right seats. Leaders must be willing to make difficult personnel decisions to optimize the team, ensuring that every member is capable of contributing to the organization's goals.

8. Design your machine (organization) to achieve your goals
Leaders should view their organization as a machine consisting of people and processes designed to produce specific outcomes. By mapping out workflows, defining metrics, and allocating resources strategically, one can systematically identify bottlenecks and inefficiencies. This engineering mindset allows for the continuous refinement of the system, ensuring that the organizational structure is perfectly optimized to deliver on its objectives.

9. Perceive problems, diagnose their root causes, and design solutions
Effective problem-solving requires a disciplined approach that focuses on identifying root causes rather than getting distracted by superficial symptoms or "shiny objects." This involves actively looking for patterns of failure, diagnosing the systemic issues behind them, and designing comprehensive solutions to prevent recurrence. By implementing and monitoring these solutions, organizations can learn from mistakes and adapt to changing circumstances.

10. Manage like someone operating a machine to achieve a goal
Management is the act of overseeing the organizational machine to ensure it functions efficiently toward its targets. This requires an objective, data-driven approach where managers utilize dashboards to monitor performance and assess whether employees' strengths are being utilized effectively. By continuously evaluating the machine's output and making necessary adjustments to people or processes, managers ensure consistent progress and personal evolution for their teams.







Saturday, December 6, 2025

book: From Strength to Strength by Arthur C. Brooks

Key: there are two types of intelligence: fluid and crystallized
Need to transition... 

Amazon.com: From Strength to Strength: Finding Success, Happiness, and Deep Purpose in the Second Half of Life (Audible Audio Edition): Arthur C. Brooks, Arthur C. Brooks, Penguin Audio: Books

What can we do, starting now, to make our older years a time of happiness, purpose, and yes, success?

Drawing on social science, philosophy, biography, theology, and eastern wisdom, as well as dozens of interviews with everyday men and women, Brooks shows us that true life success is well within our reach. By refocusing on certain priorities and habits that anyone can learn, such as deep wisdom, detachment from empty rewards, connection and service to others, and spiritual progress, we can set ourselves up for increased happiness.




In Conversation: Arthur C. Brooks (FROM STRENGTH TO STRENGTH) & Gretchen Rubin - YouTube by Penguin Random House


AI summary & illustrations (by Gemini)

1. Professional decline is inevitable and comes sooner than expected
High-level professional and physical performance peaks surprisingly early—typically between the late thirties and early fifties—across fields ranging from athletics to science. This decline is often most jarring for high achievers, whose steep drop-off in ability can lead to significant frustration if they fail to accept the reality that their raw capabilities will diminish sooner than they anticipate.

2. There are two types of intelligence: fluid and crystallized
While "fluid intelligence"—the ability to solve novel problems and innovate—peaks in early adulthood and declines rapidly, "crystallized intelligence," based on accumulated knowledge and wisdom, continues to grow well into one's sixties. A successful second act depends on pivoting away from reliance on raw smarts and instead leveraging this deepened wisdom to synthesize ideas, teach, and mentor others.

3. Success addiction and workaholism hinder happiness and growth
Many high achievers suffer from an addiction to success, relying on external validation and constant work to define their self-worth, which ultimately leads to burnout and strained relationships. Breaking this cycle requires redefining success based on internal values, cultivating interests outside of one's career, and consciously moving away from the fear of losing status.

4. Chipping away attachments is key to finding true satisfaction
True satisfaction is achieved not by acquiring more, but by managing wants and releasing unhealthy attachments to status, titles, and possessions. By practicing a "reverse bucket list" to detach from worldly desires and focusing on intrinsic goals, one increases fulfillment by lowering the denominator in the satisfaction equation (what you have divided by what you want).

5. Contemplating death leads to a more meaningful life
Regularly facing the reality of mortality helps remove the fear of the future and clarifies what actually matters, encouraging a shift from "résumé virtues" to "eulogy virtues." engaging in death meditation and accepting impermanence motivates people to prioritize character, kindness, and legacy over temporary professional achievements.

6. Cultivating deep relationships is crucial for well-being
Research consistently proves that strong, authentic relationships are the primary driver of health, happiness, and longevity. To combat loneliness and build resilience, one must actively invest time in a variety of connections—including family, friends, and community—while prioritizing vulnerability and face-to-face interaction over digital communication.

7. Embracing weakness can become a source of strength
Openly acknowledging specific weaknesses and practicing defenselessness fosters deeper empathy and more authentic human connections. By reframing limitations as opportunities for learning and refusing to hide behind a façade of competence, individuals can transform their struggles into platforms for helping others and finding personal resilience.

8. Transitioning to a new life phase requires courage and purpose
Navigating the uncomfortable "liminal" space between life chapters requires the courage to let go of old identities and embrace uncertainty. By identifying intrinsically rewarding goals and remaining open to non-linear paths, individuals can successfully reinvent themselves and find deep purpose in the second half of life.