Tag Archives: Habits

Atomic Wealth Building Habits

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“You do not rise to the level of your goals. You fall to the level of your systems.” James Clear, a core philosophy of Atomic Habits:

“An atomic habit is a little habit that is part of a larger system. Just as atoms are the building blocks of molecules, atomic habits are the building blocks of remarkable results,” writes James Clear, author of the best selling book, Atomic Habits.

Applying the principles and philosophies of Atomic Habits to your wealth building, money management and achievement of financial freedom can grow into life-altering outcomes.

Focusing on little habits repeated over a long period of time is how to create good habits, break bad ones, and get 1 percent better every day.

Habits are the compound interest of self-improvement. Getting 1 percent better every day counts for a lot in the long-run. “It is only when looking back two, five, or perhaps ten years later that the value of good habits and the cost of bad ones becomes strikingly apparent,” writes Clear.

Thus, habits are a double-edged sword. They can work for you or against you, which is why understanding the details is essential.

Small changes often appear to make no discernible difference in the short term until you cross a critical threshold. The most powerful outcomes of any compounding process are delayed. You need to be patient. “Many of the choices you make today will not benefit you immediately,” Clear explains.

If you want better results, then forget about setting goals. Focus on your system instead. “You do not rise to the level of your goals. You fall to the level of your systems,” stresses James Clear. “Goals are good for setting a direction, but systems are best for making progress,”

Habits Shape Your Identity (and Vice Versa) There are three levels of change: outcome change, process change, and identity change.

Focus on who you wish to become

The most effective way to change your habits is to focus not on what you want to achieve, but on who you wish to become, writes Clear. Your identity emerges out of your habits. Every action is a vote for the type of person you wish to become.

Becoming the best version of yourself requires you to continuously edit your beliefs, and to upgrade and expand your identity. Your behaviours are usually a reflection of your identity. “What you do is an indication of the type of person you believe that you are either consciously or non consciously.,” Clear says.

The real reason habits matter is not because they can get you better results (although they can do that), but because they can change your beliefs about yourself.

A habit is a behavior that has been repeated enough times to become automatic. “Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity,” said James Clear.

The ultimate purpose of habits is to resolve the routines, challenges and problems of daily life with as little conscious energy and effort as possible.

References:

  1. https://jamesclear.com/atomic-habits
  2. https://waymakerfinance.com.au/blog/applying-atomic-habits-to-your-finances

How to Invest for Beginners: Peter Lynch

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Investing can be for anybody, but is certainly not for everybody.

Only a handful of professional investors can compare to the legendary Peter Lynch. He rose to investing stardom in 1977 when he was appointed the fund manager of Fidelity’s Magellan Fund.

When Lynch took over, the fund had around $18 million in assets under management. After 13 years at the helm, Lynch increased the fund’s size by almost a thousand-fold.

In 1990, the Magellan Fund, and its over $14 billion in assets under management, became the biggest mutual fund in the world. At times, the fund held over 1,000 different stocks in its portfolio. Also, there was a period when it had an average annual return of 29.9%.

It doesn’t matter if you don’t know anything about investing, since there are actions a beginning investor can take to learn how to invest and how to manage their money and finances. One of the most important actions for new investors is to get started early.

Investing doesn’t have to be hard. Yet, it’s important to learn the basics of investing and what type of investments are the best depending on your financial situation and the amount of money you want to make. 

When you make it a point to save money, you are protecting yourself against life’s unforeseen difficulties. And when you invest, if you choose to do so, you will have a chance to earn much more than you would have expected to, growing your money exponentially.

Time Period

Long-term investing is one of the key concepts in Lynch’s and many of the most successful investor’s investment philosophy. Lynch argued that the value of stocks was rather easy to predict over a 10 to 20-year period, while short term predictions were pretty much useless and effectively impossible to make accurately due to market volatility.

Source: Brian Feroldi

Therefore, he strongly urged investors to always select stocks of companies that they understand, believe in and be patient to wait for them to go up over a long period of time rather than selling for profits.

According to research, if you invest a $1,000 every year on the highest day for a period of 30 years, you can expect a 10.6% annualized return. On the other hand, if you invest the same sum on the lowest day of the year, you can expect an 11.7% compounded return over the same period.

Peter Lynch also encouraged the reader to look for the tenbagger stocks.

A tenbagger is a stock that rises in value 10-fold or 1,000%. He advises against selling when the stock goes up 40% or even 100%. Instead, he urges investors to hold onto them for the long-term, despite the common trend of many investors to take profits by selling appreciated stocks.

References:

  1. https://finmasters.com/one-up-on-wall-street-review/
  2. https://www.benzinga.com/money/peter-lynch-books

Life Purpose in Five Minutes

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Adam Leipzig gave a TED talk regarding discovering your Life Purpose in 5 minutes. In his talk, he discusses a five step process to find meaning and purpose in your life.

In a non-scientific survey of Yale University classmates attending a college reunion, Adam Leipzig discovered to his dismay — despite financial, material and career success — that:

  • The majority of attendees, eighty percent (80%), were unhappy with their lives, and
  • A minority of attendees, twenty percent (20%), were happy

He explained that the people who were happy with their lives knew their life purpose.  For this to take 5 minutes, you need to already know the answers to these 5 things or questions:

  1. Who you are
  2. What you do
  3. Who you do it for
  4. What those people want or need to better their lives
  5. How the people you serve change or transform as a result of what you gave or did for them.

The most successful and happy people in almost every field and walk of life  are outward focus and focus on the people they serve first and foremost.

So, when people ask you, “what do you do”, just respond how what you do changes the lives of people. For example: “I help people build wealth, better manage their money, and achieve financial freedom”.  In a way, this can become your personal brand and elevator pitch. And it can be that simplite.

Adam Leipzig is a producer, executive and distributor. and has produced more than 300 stage plays and live events, and one of the founders of the Los Angeles Theatre Center.

Your Life Purpose comes down to what you really want to do to serve others and what you really enjoy doing to serve other, in the end. What you feel the most alive and happy doing while serving others.

References:

  1. https://www.transcendyourlimits.com/find-life-purpose

The Elephant Rope

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“Whatever Your Mind Can Conceive and Believe, It Can Achieve.” – Napoleon Hill, “Think and Grow Rich”

A gentleman was walking through an elephant camp, and he spotted that the elephants weren’t being kept in cages or held by the use of chains.

All that was holding them back from escaping the camp, was a small piece of rope tied to one of their legs and secured to a stake.

As the man gazed upon the elephants, he was completely confused as to why the elephants didn’t just use their strength to break the rope and escape the camp. They could easily have done so, but instead, they didn’t try to at all.

Curious and wanting to know the answer, he asked a trainer nearby why the elephants were just standing there and never tried to escape.

The trainer replied;

“when they are very young and much smaller we use the same size rope to tie them and, at that age, it’s enough to hold them. As they grow up, they are conditioned to believe they cannot break away. They believe the rope can still hold them, so they never try to break free.”

The only reason that the elephants weren’t breaking free and escaping from the camp was that over time they adopted the belief that it just wasn’t possible.

Moral of the story:

No matter how much the world tries to hold you back, always believe that you can achieve your goals and realize your purpose. Believing you can become successful and a your purpose is the most important step in actually achieving the prize.

Believing is achieving!

The Wright brothers, Wilbur and Orville, believed in their flying machine when the majority said it was impossible. Their unwavering belief was based on thousands of hours of research and experiments. And, the underlying secret ingredients were action and perseverance, also known as hard work and pressing on.

References:

  1. https://wealthygorilla.com/10-most-inspirational-short-stories/

Gratitude Research

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Gratitude is “an affirmation of goodness and a recognition that this goodness is sourced outside the self.” This doesn’t mean that life is perfect and peaceful, but when you look at life as a whole, gratitude encourages you to identify some amount of goodness and joy in your life. Dr. Robert Emmons

Research indicates that gratitude can lower blood pressure, improve immune function, reduce cardiac inflammation, increase happiness, improve relationships, and decrease depression. 

Dr. Robert Emmons, professor of psychology at the University of California, Davis, researcher, and author of the book Thanks! How the New Science of Gratitude Can Make You Happier, suggests that you “integrate gratitude into your daily life, rather than make it something you need to add to an already busy day”.

He recommends that you simply make it a point to notice opportunities that you can be thankful for and practice gratitude regularly.

Practicing gratitude can also make you better equipped to handle the difficulties of life that inevitably arise. In fact, according to Emmons, it’s an essential part of the process of healing from trauma. Even despair can be mitigated by the experience of appreciation for the good, however slight it might be.

Many survivors of the Holocaust, when asked to tell their stories, remember most strongly the feelings of gratitude for food, shelter, or clothing that was offered to them. This sense of thankfulness for the small blessings helped them maintain their humanity despite experiencing a horrific tragedy.

Additionally, many people with life-threatening illnesses also report decreased distress and increased positive emotions when they practice gratitude.

10 tips to fit gratitude in your life

Here are ten ways to become a more thankful person, according to Dr. Emmons:

  1. Every day, say aloud three good things that happened. It’s also extremely powerful to express gratitude aloud when you’re alone.
  2. Keep a gratitude journal. Jot down the small things from your day that mattered to you. If you’re having a particularly rough day, you can look back through the pages of accumulated blessings in your life.
  3. Say thanks to your partner. Couples who express gratitude toward one another set up a powerful feedback loop of intimacy and trust, where both partners feel as if their needs are being met.
  4. Cool a hot temper with a quick gratitude inventory. One of the quickest ways to dispel the energy of a stormy mood is to focus your attention on what’s good. So when you’re about to lash out at someone, take a moment to do a quick inventory of five things you’re thankful for in the moment. It will help you relax and avoid saying something you’ll later regret.
  5. Thank yourself. Gratitude doesn’t always need to be focused on what other people have done for you! Make sure you give yourself a thank-you for the healthy habits you’ve cultivated in your own life.
  6. Use technology to send three gratitude messages a week. Harness the power of this technology to send out some good vibes, such as a text or Facebook comment, to tell your friends why you appreciate them.
  7. Savor the good moments. If you notice you’re feeling happy, stop what you’re doing and pay attention for a few minutes. Notice exactly how you feel, including the sensations in your body and the thoughts you’re having. Later, when you’re trying to inspire gratitude, you can remember this moment and experience the benefits all over again.
  8. Check for silver linings. Even the most difficult life challenges come with some benefit—you just have to look to find them. Making a mistake teaches you a lesson. When things feel hard, ask yourself: What’s good here?
  9. Look outward, not inward. Robert Emmons says people are more likely to feel grateful when they put their focus on others, rather than getting caught up in their own inner narratives about how things should have gone. Empathy for others can trigger a sense of gratitude, and people who have an outward focus tend to experience stronger benefits.
  10. Change your perspective. If you struggle to come up with something to feel grateful for, put yourself in the shoes of someone who is experiencing misfortunes greater than your own. It will inspire gratitude for your own healthy body and circumstances, which you may have taken for granted otherwise.

It is vitally important to your health and overall emotional well being to cultivate a sense of gratitude in your life. Research confirms that gratitude effectively increases happiness and reduces depression.

References:

  1. https://www.takingcharge.csh.umn.edu/making-gratitude-part-everyday-life-tips-dr-robert-emmons
  2. https://www.takingcharge.csh.umn.edu/10-ways-be-more-thankful-person

Failure is Always an Option

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“Failure is an option here. If things are not failing, you are not innovating enough.” ~ Elon Musk

Most people are afraid of failure. Yet, there is nothing new about failure, and it’s nothing to be ashamed of either. No one wants to fail at what they do, especially if it’s something they’re very invested in.

Elon Musk has a very simple way of not letting the prospect of failure get in his way, according to Jenny Medeiros at Goalcast. He doesn’t avoid failure or hope that it doesn’t happen, instead, he anticipates that it will occur.

Getting comfortable with the idea of failing isn’t easy. But there are steps, according to Medeiros, you can take to create a well-thought contingency plan when failure happens.

  1. Take a pen and paper right and write down a project you’ve always been meaning to start but haven’t due to the fear of not being successful.
  2. Now, write down the absolute worst-case scenario for that project. It could be losing money, wasting time, public embarrassment, etc.
  3. Next, break down the causes of this worst-case scenario. Then cross out the ones that are out of your control.
  4. Finally, write a contingency plan for each cause you can control. If you’re worried that no one will want to buy your designer socks, your plan could be to re-use those designs on other products like t-shirts or even notebooks.

The important thing here is to always expect and be willing to embrace failure, and be ready for it. Only then will it stop being the reason you don’t move forward with your goals.

Surrendering to failure is never the answer. Instead, learning from your mistakes is the best gift you can give yourself to improve not only whatever new invention, business venture or dream you undertake, but to evolve as individual, leader and innovator.

Musk learned from his own mistakes. He says:

“Constantly think about how you could be doing things better and questioning yourself.”

“The biggest lesson you can learn from Musk is to never, ever give up on your goals,” writes Bonnie Burton in an Inc Magazine article. “Life has a pesky way of placing big obstacles in your path — whether it be unmotivated employees, health emergencies, failed experiments, impostor syndrome and so many more unexpected roadblocks.”

References:

  1. https://www.goalcast.com/elon-musks-1-tactic-to-never-be-afraid-of-failure/
  2. https://www.inc.com/bonnie-burton/a-big-lesson-new-inventors-can-learn-from-elon-musks-mistakes.html

Investing 101: Building Long-Term Wealth

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Managing your money and building wealth has to be a priority if you ever want to be in a better financial situation than you are today. Ramit Sethi

If you’re like most people, you probably think investing is something only people with a lot of money can do. But here’s the truth: anyone can invest and everyone should be investing.

Everyone with expendable monthly income should be investing. Even if you aren’t making major bucks and even if you are still paying your student loans, you should be investing. Investing is a great long-term wealth building option that yields major rewards if you’re patient and smart about your investments.

Despite what you see on TV and social media, you don’t need to be (or even have) a stockbroker to get in on investing. In fact, it’s easier than ever to go at it alone, thanks to platforms like Charles Schwab, E-Trade and Robinhood. These sites (and others) offer no or low fee options for individual investors to start building a portfolio. Even better, some also give you access to financial planners who can provide investing tips and help answer questions along your investment journey.

Ready to start investing. Below are six investing tips from Brian Baker, investing and retirement reporter at Bankrate.com.

1. Think about your investing goals. First, people new to investing should ask themselves one simple question before getting started: How soon are you looking to see a return on your money? Or, how soon will you need the money you’ve invested?

If the answer is sooner, like less than six months, then you should skip investing in stocks and instead put your cash in a money market mutual fund or high yield savings account. These options won’t offer as big of a return as investing, but you’ll see steady increases over time. More importantly, all of your money will remain relatively safe and still be there if you need it in a hurry.

On the other hand, if you don’t anticipate needing the money any time soon, then investing is a good option. Successful investing often requires a long-term approach and patience because the market can fluctuate. Over time, however, it often yields positive results for many investors.

Or, you can do both. You can put some of your expendable income in a money market mutual fund or high yield savings account and then use some for investing.

2. Consider how much you can afford to invest. If after you’ve paid all your bills and set aside some cash in a savings account, you still have money left over, great. You’re in the perfect position to start saving. While choosing how much to invest all depends on your personal expenses, investing 10% off your income is a great place to start if you’re able.

That last bit is important, though. Not everyone is able to invest 10%, and that’s okay. When you’re just starting out, invest only how much and when you’re able to. What you shouldn’t do is miss important bill payments or slack off on traditional savings just to put more toward your investments.

Another investing no-no? Prioritizing your investments over paying off your debts. This is especially true when you look at interest rates. While the money you invest may yield a 7-8% return, the interest rates on debt are often much higher than that. If that is the case with the debt you’re carrying, you should prioritize paying off your loans before putting lots of your money in the stock market.

3. Choose the right platform for you. Given the rise in popularity in investing, there are lots of different online brokerages and platforms for individual investors to choose from. Some of the most reputable and popular are Marcus Invest, SOFI, Acorns and Robinhood. Here are a few questions to ask when deciding which is best for you:

  • Are there account minimums? Many of the online brokers available to individual investors who are new to investing don’t have any account minimums, so most people can easily get started with whatever amount of money they have saved.
  • What are the account fees? You’ll want to find out if there are any fees associated with having an account with the specific online broker you’re interested in. Additionally, find out if they charge you for making trades or new investments. Platforms like Charles Schwab, E-Trade and Robinhood all offer commission-free trading.
  • Do they offer fractional shares? Many of the brokerages are also now offering fractional shares, which are great if you don’t have enough money to buy a full share of a popular stock like Amazon or Alphabet.
  • What investment research is available to you as a member? Chances are you’ll have questions as you begin investing. Some online brokers offer investment research to their members, which can be helpful when you’re just getting started.
  • What else do they offer? Some brokerages offer other services like tax planning or access to financial advisors. Others offer different types of accounts like retirement that might be of interest.

4. Start with a diversified spread. Rather than trying to buy shares from specific companies that are buzzy right now, new investors should begin their journey with a more diversified spread. Focusing too much on individual companies often means you’ll need to have an in-depth knowledge of that company and its long-term strategy or plans. Most novice investors don’t have access to that kind of information, nor the time required to acquire it. Thus, it’s better to start by putting your money toward an S&P 500 Index Fund. “That’s going to give you a diversified portfolio of U.S. stocks at a very low cost, and that can be purchased through a mutual fund or through an exchange-traded fund (ETF),” Baker explains.

5. Know when to check in on your investments. If you’re following the more traditional investment strategy above, where you’re putting some savings into a diversified portfolio each month, you really don’t need to check your portfolio every day or even every week. Because this is a long-term investing strategy, checking your brokerage accounts monthly is more than sufficient.

6. Steer clear of common investing mistakes. When you’re finally ready to start investing, it can feel exciting, like you’re finally getting in on the action. But don’t get ahead of yourself. Here are three of the worst things you can do when you first start investing.

  • Don’t trade often. “Lots of trading activity is not the path to long-term investment success,” Baker says.
  • Don’t obsessively check your account. “If you’ve made long-term investments, there’s really no need to check your portfolio every day,” Baker reiterates.
  • Don’t get overly emotional. “Emotion is another enemy of investment success,” Baker says. “No one likes to see their portfolio decline, but stocks are inherently volatile, and it’s inevitable they will go down sometimes. People should keep their eye on their long-term goals,” he adds.

In conclusion, investing can be confusing if you don’t know where to start. Everyone’s circumstances are different, which means what’s right for you may not be right for someone else.

Take the time to evaluate your personal investing options and choose what works best for you. And research shows that investing is the best way to build long-term wealth and achieve your financial goals.

“Keep your eye on the [long term wealth building] goal, keep moving toward your target.” ~ T. Harv Eker, Secrets of the Millionaire Mind: Mastering the Inner Game of Wealth

References:

  1. https://www.intheknow.com/post/investing-tips/
  2. https://www.bankrate.com/investing/how-to-invest/

Long-Term Investing

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“Investing should be more like watching paint dry or watching grass grow. If you want excitement, take $800 and go to Las Vegas.” — Paul Samuelson

Everyone is a long-term investor up to the moment the stock market correction or crash occurs. “During bull markets, everyone believes that he is committed to stocks for the long term,” opines Billionaire investor William J. Bernstein. “Unfortunately, history also tells us that during bear markets, you can hardly give stocks away. Most investors are simply not capable of withstanding the vicissitudes of an all-stock investment strategy.

Yet, successful investing is a long game. It takes “time, patience and discipline”, says Warren Buffett. When you put money to work in markets it’s best to set it and forget it. Billionaire investor Warren Buffett quipped, “Over the long term, the stock market news will be good. In the 20th century, the United States endured two world wars and other traumatic and expensive military conflicts; the Depression; a dozen or so recessions and financial panics; oil shocks; a fly epidemic; and the resignation of a disgraced president. Yet the Dow rose from 66 to 11,497.”

Myopic Loss Aversion

Investors must manage the battle between fear and greed in their heads and stomachs to be successful in building wealth in the long term. Unfortunately, the fear of loss is generally a more powerful force that overwhelms many investors during periods of steep losses in stock prices.

Even though they don’t plan to liquidate the investment for decades, many investors panic during market corrections and bear markets; causing them to miss out on the often sharp recovery in prices that follows.

Being a long-term investor is more about inner attitude, about positive mindset and about behavior then the asset holding timeframe. Being a long-term investor requires a confidence based on clarity of purpose, rigorous research, and insightful analysis.

Long-term investors should invest in sustainable and growing companies – companies that are likely to be around and that are increasing their intrinsic value for the long term.

Behavior is an essential value of a long-term investor since behavior drives results. Thus, staying calm during a downturn is indeed a critical quality of any long-term investor,

For long-term investors, if you are clear about your investment principles, confident in your investment’s thesis, and genuinely believe in your investment strategy, a market downturn is the best time to invest in companies.

Overall, investing is all about focusing on your financial goals and ignoring the noise and mania of the markets and the financial media. That means buying and holding for the long term, regardless of any news that might move you to try and time the market. “There is only one way of investing, and that is long term,” says Vid Ponnapalli, a CFP and owner of Unique Financial Advisors and Tax Consultants in Holmdel, N.J.

Investor, Mohnish Pabrai, says it best, “You don’t make money when you buy stocks, and you don’t make money when you sell stocks. You make money by waiting.”

“Successful Investing takes time, discipline and patience. No matter how great the talent or effort, some things just take time: You can’t produce a baby in one month by getting nine women pregnant.” Warren Buffett

References:

  1. https://www.forbes.com/advisor/investing/tips-for-long-term-investing/
  2. https://www.institutionalinvestor.com/article/b18x07sykt3psy/What-Long-Term-Investor-Really-Means
  3. https://www.forbes.com/sites/forbes-shook/2022/05/10/an-investors-mind-6-ways-it-can-block-the-path-to-long-term-wealth/?sh=7ca749405f7c

Magic Formula

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“Believe it can be done. When you believe something can be done, really believe, your mind will find the ways to do it. Believing a solution paves the way to solution.” – David J. Schwartz

In “The Little Book That Beats the Market”, Joel Greenblatt, Founder and Managing Partner at Gotham Capital (average annualized returns of 40% for over 20 years), sets out the basic principles for successful stock market investing.

In his book, Greenblatt provides a “magic formula” that makes buying good companies at bargain prices process driven. It takes a bunch of stocks (Russell 3000) and ranks them on quality; takes the same bunch and ranks them on value. Add the two ranks and buy the stocks with the highest summed ranks. Hold them for a year or preferably longer.

The formula is based on two very solid pillars of value investing: Invest in companies with high returns, and make sure they’re selling at a large discount (margin of safety).

For his quality factor, Greenblatt chose return on capital, defined as EBIT (earnings before interest and taxes) divided by the sum of working capital and fixed assets. For his value factor, Greenblatt chose EBIT divided by enterprise value.

“If you just stick to buying good companies (ones that have a high return on capital) and to buying those companies only at bargain prices (at prices that give you a high earnings yield), you can end up systematically buying many of the good companies that crazy Mr. Market has decided to literally give away.”

“Choosing individual stocks without any idea of what you’re looking for is like running through a dynamite factory with a burning match. You may live, but you’re still an idiot.”

“In short, companies that achieve a high return on capital are likely to have a special advantage of some kind. That special advantage keeps competitors from destroying the ability to earn above-average profits.”

“Stock prices move around wildly over very short periods of time. This does not mean that the values of the underlying companies have changed very much during that same period. In effect, the stock market acts very much like a crazy guy named Mr. Market.”

“Although over the short term, Mr. Market may set stock prices based on emotion, over the long term, it is the value of the company that becomes most important to Mr. Market.”

“After more than 25 years of investing professionally and after 9 years of teaching at an Ivy League business school, I am convinced of at least two things: 1. If you really want to “beat the market,” most professionals and academics can’t help you, and 2. That leaves only one real alternative: You must do it yourself.”
― Joel Greenblatt, The Little Book That Beats the Market

“Over the short term, Mr. Market acts like a wildly emotional guy who can buy or sell stocks at depressed or inflated prices. Over the long run, it’s a completely different story: Mr. Market gets it right.”

“Although over the short term Mr. Market may price stocks based on emotion, over the long term Mr. Market prices stocks based on their value.”

Greenblatt’s three basic principles:

  1. Buy good companies;
  2. Buy them at bargain prices;
  3. Use ranking to pick stocks.

Financial commentator Gary Shilling likes to say, “The stock market can remain irrational a lot longer than you can remain solvent.”

T,hus, when looking for bargain prices, you need to look at a lot more things than earnings yield, and when looking for good businesses, you need to look at a lot more things than high return on capital.

You can’t judge a business as good or bad without looking at its stability, its growth prospects, and the quality of its earnings; and you can’t judge a business as a bargain without looking at a variety of valuation metrics.

References:

  1. https://www.goodreads.com/work/quotes/73414-the-little-book-that-beats-the-market
  2. https://www.fool.com/investing/general/2007/03/23/foolish-book-review-the-little-book-that-beats-the.aspx
  3. https://seekingalpha.com/article/4374333-how-market-beat-little-book-beats-market-stock-pickers-guide-to-joel-greenblatts-magic

The Great Benefits and Joy of Movement

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“Anytime you engage in regular activity, you’re becoming this version of yourself that is more hopeful, more motivated, more energized, and better able to connect with others.” ~Kelly McGonigal, Ph.D.

Knowing only great benefits and happiness will result from movement, why are Americans so resistant to making movement a priority in their day?

While our brains and bodies reward us for moving and exertion, we also are built with an instinct to avoid overexertion, conserve energy, to rest, to avoid discomfort, and avoid failure and embarrassment, says Kelly McGonigal, Ph.D., a research psychologist, a lecturer at Stanford University, and an award-winning science writer and author of The Joy of Movement.

To retrain our bodies to encourage movement, we must first start with self-compassion and the practice of gratitude. We must remove the negative connotations from movement and recognize how the practice of movement can be really rewarding on its own.

“Exercise is health-enhancing and life-extending, yet many of us feel it’s a chore.” Kelly McGonigal

Research shows, according to Dr. McGonigal, there are three motivations that keep people moving:

  • Enjoyment – doing something you actually enjoy
  • The activity provides social community or sense of identity (i.e. “I’m a runner”), … positive social connection, and
  • It’s a personal challenge and meaningful to you as you’re making progress toward a goal.

If you can find an activity that gives you all three – you’re hooked for life! Exercise is health-enhancing and life-extending, yet many of us feel it’s a chore and burden.

Movement can be a source of joy and is intertwined with some of the most basic human joys, including self-expression, social connection, and mastery–and why it is a powerful antidote to the modern epidemics of depression, anxiety, and loneliness.

Basically, bliss can be found in any sustained physical activity, whether that’s hiking, swimming, cycling, dancing, or yoga. However, the runner’s high emerges only after a significant effort. It seems to be the brain’s way of rewarding you for working hard.

McGonigal tells the stories of people who have found fulfillment and belonging through running, walking, dancing, swimming, weightlifting, and more, with examples that span the globe.

Along the way, Dr. McGonigal paints a portrait of human nature that highlights our capacity for hope, cooperation, and self-transcendence.

Movement is integral to both our happiness and our humanity. By harnessing the power of movement, you can create happiness, meaning, and connection in your life.

The latest theory about the runner’s high claims that: Our ability to experience exercise-induced euphoria is linked to our earliest ancestors’ lives as hunters, scavengers, and foragers.

As biologist Dennis Bramble and paleoanthropologist Daniel Lieberman write, “Today, endurance running is primarily a form of exercise and recreation, but its roots may be as ancient as the origin of the human genus.”

The neurochemical state that makes running gratifying may have originally served as a reward to keep early humans hunting and gathering. What we call the runner’s high may even have encouraged our ancestors to cooperate and share the spoils of a hunt.

In our evolutionary past, humans may have survived in part because physical activity was pleasurable. It takes about six weeks of consistent moderate movement to see structural and neurochemical changes in your brain. And, increase intensity amplifies the benefits. The harder stuff seems to payoff. Exercise gets easier and more pleasurable sooner.

The key to unlocking the runner’s high is not the physical action of running itself, but can be achieved on continuous moderate intensity exercise. And in fact scientists have documented a similar increase in endocannabinoids from cycling, walking on a treadmill at an incline, and outdoor hiking.

If you want the high, you just have to put in the time and effort. 

References:

  1. https://getmadefor.com/blogs/perspective/the-joy-of-movement-how-looking-backwards-moves-us-forward
  2. https://www.amazon.com/Joy-Movement-exercise-happiness-connection/dp/0525534105/ref=nodl

Kelly McGonigal, Ph.D., is a research psychologist, a lecturer at Stanford University, and an award-winning science writer and author of The Joy of Movement.