Hug A Tree – Improve Your Life

Hug A Tree - Improve Your Life

A visionary Chinese-American immunologist, Dr. Qing Li, dedicated his entire career to unlocking a profound biochemical truth hidden within the forest canopy: trees are medicine. Long dismissed by conventional Western medicine as mere scenic backdrops, Dr. Li’s pioneering research proved that trees actively release airborne organic compounds called phytoncides. When inhaled, these invisible chemical messengers enter your bloodstream and spark an immediate internal revolution. They act as biological hunters, systematically tracking down and neutralizing toxic stress hormones like cortisol and adrenaline while radically multiplying your body’s “Natural Killer” (NK) immune cells. Dr. Li’s life’s work demonstrated that a simple walk in the woods triggers an automated, cellular defense network—healing the human body from the inside out in ways no synthetic prescription has ever matched.

This groundbreaking science transforms the ancient concept of “forest bathing” from a poetic escape into a clinical necessity. Dr. Li’s data revealed that the immune boost from just a single, immersive weekend in the forest isn’t fleeting; it leaves an elevated blueprint in your blood that shields your nervous system and reinforces your immune defense up to 30 days. In a modern world build for chronic noise, digital saturation, and perpetual survival-mode, his research delivers a dramatic wake-up call to modern medicine. The ultimate antidote to our modern epidemic of anxiety and physiological burnout cannot by synthesized in a laboratory. It is an elemental, evolutionary technology already waiting for us right outside our doors, free for the taking and perfectly engineered to protect our peace.

Addressing Procrastination

Procrastination

What is procrastination?
Procrastination is the unwillingness to do a task now.

While reminding yourself of Nike’s slogan “Just do it!” works some of the time, when it doesn’t, the following will help you identify your reason(s) for procrastinating on this particular task so you can handle them and move forward.

I once heard that a problem well stated is a problem half solved. So if we nail the paricular reason(s) for this procrastination we are half way to solving it.

Why do we procrastinate?

Procrastination could be the result of one or a combination of factors.

One way to identify procrastination is to ask, “Which ‘I don’t’ applies?”

Dislike
I don’t want to — dislike, discomfort, resentment.

Doubt/Uncertainty
I don’t know — uncertainty, lack of information, lack of skills or unclear starting point.

Fear
I don’t believe I can — fear of failure, perfectionism, uncertainty about capability.

Habit
I don’t initiate promptly. Repeatedly postponing similar tasks can become the default response, requiring little conscious decision-making.

Inadequate Incentive
I don’t want to pay the price now — time, money, energy, resources, competing desires, opportunity cost or consequences.

Mental or Physical Inadequacy
I don’t have the energy. You may consider the task worthwhile but currently lack sufficient mental or physical resources – lack of food or rest, exhaustion from previous efforts – to tackle it effectively.

Expanding on these…

Dislike
A dislike for the action(s) involved in doing the task.
Immediate discomfort. Starting the task requires tolerating boredom, frustration, embarrassment, uncertainty, effort or some other unpleasant experience.
The task has become associated with unpleasant experiences. Previous difficulty, criticism, failure or frustration can make you reluctant to begin again.
Resentment. You may deliberately or unconsciously resist doing something because you dislike being required or expected to do it.

Doubt/Uncertainty
Insufficient information. You need information, skills, materials or a decision from someone else before you can proceed.
The task is too large or complex. You cannot see a clear first step, so the task feels overwhelming.
Lack of a clear starting point. You know what needs to be achieved but do not know exactly what to do first.
Unclear purpose. You do not understand why the task matters, so there is insufficient reason to invest effort in it.

Fear
Avoidance of a decision. Sometimes procrastinating the task is actually a way of postponing a difficult decision that the task would force you to make.
Uncertainty that the decided option is the best one.
Uncertainty that you can accomplish the desired product as a result of doing the task.
Feat of harm. Knowledge that, despite being the best option you can think of, some degree of harm will come from executing that option.
Fear of failure. You may delay because completing the task creates the possibility of discovering that you cannot do it successfully.
Fear of success. Completing the task may create new responsibilities, expectations or consequences that you would rather avoid.
Perfectionism. Fear of not doing it to a high enough standard. The task seems too important to do imperfectly, so you postpone starting until you can do it properly.

Inadequate Incentive
An unwillingness to commit resources to doing the task now. (Resources could be time, energy, space, money, materials, other people’s labour or time.)
Competing priorities. Another task appears to have greater urgency, greater immediate benefit or more serious consequences if neglected.
Low immediate reward. The benefits of completing the task are distant, uncertain or relatively small compared with the immediate pleasure of doing something else.
Loss of motivation. You originally decided the task was worthwhile but your perceived value of completing it has subsequently declined.
Poor estimation of consequences. The cost of delaying feels small now, while the future cost is difficult to appreciate.

Other Factors
While the above are the main reasons there are other factors that can contribute to procrastination:

Lack of external accountability. There is no immediate consequence for delaying, making postponement easy.

Distraction. Other activities provide an easier, more immediate source of stimulation or satisfaction.

Some Handlings
As with any task that required thinking, do this when you feel at your best-well slept and fed.

0. Don’t Play ‘the Blame Game’
Decide not to play ‘the Blame Game’. Berating or invalidating yourself does not work. Neither does blaming somebody else if they have assigned you the task.

1. Own The Task
Get into communication with the task.
Does it need to be done?
Can it be delegated?
If you decide it needs to be done and cannot be delegated, take ownership and responsibility for completing the task. Fully own it. Tell yourself,
“This is my task to complete!”
“I am the one responsible for doing this!”
“If it is to be, it is up to me!”

2. Evaluate Your “I Don’t’
Once you have your basic reason(s), sit down and get into communication with it/them.
For each, write it down or type it up.
List every reason you cna think of why it is valid to hold that view.
List reasons why it might not be optimum to hold that view.

3. Evaluate the Task
Write up the diffferent steps that need to occur to complete the tast or at least a first draft of what actions need to be done to complete it. Does not have to be complete, it is a first draft and may change as you get into the task and learn more.

4. What is the Accomplishment Prize?
Write down the advantages of getting it done
– time saved, morale boost, pride, satisfaction – and the disadvantages of putting it off – demotivation, accumulating losses, stress, guilt, lack of quality time enjoying other activities – including how you will feel as a result of each alternative.

If the prize seems inadequate think of how you can ‘sweeten the pot’ and give yourself a bigger completion bonus for finishing the task.

5. Focus On The Product
Once you have identified your reasons for this particular procrastination, recognise the philosophical truth that resisting a negative ends up in failure. A far more productive way to approach any problem is to decide on the positive outcome then work towards it.

You could ask,
“What is the optimum outcome here?”
then,
“What it will take to achieve that result?”

and let your answers to those questions decide your actions.

One thing I find useful is to stop thinking about the effort and focus on the product.

So putting my focus on the end result I am wanting to create boosts my drive to get out and put in the effort to get there.

6. Don’t Overcommit, Just Commit To Starting
Another thing that can overcome initial inertia and boost drive when you are starting something you dislike is to start small and build gradually. Commit to putting in 5 minutes. That’s all. You could tolerate nearly anything for five minutes. Except a deadhang. I max out at two minutes on a deadhang.

This starting small does several things. It all but eliminates resistance – the contemplation of five minutes does not generate anywhere near as much internal resistance as the thought of starting with three hours of it! – and it builds a winning attitude – you set a target and attained it!

And if you started with five minutes it is super easy to double it the next day!

Thereafter, set SMART targets:
Specific (excat action)
Measurable (x minutes)
Achievable (tiny)
Relevant (progress the marker toward a task done)
Time-bound (deadline)

7. Manage Your Attitude Towards Yourself And The Task
Making a decision to do a large or complex task then carrying it forward to completion is often not a ‘set and forget’ exercise. It can require picking yourself up after a loss or failure and many other self management skills.

I wrote a comprehensive article on Self-Discipline you can find at https://www.tomgrimshaw.com/tomsblog/?p=67086

It covers a range of topics you might find useful:

boosting your drive level (motivation)
overcoming distractions
the buddy system
accountability
‘selling’ yourself on winning
handling negative thoughts
handling minor failures
toughness
inertia and momentum

Hope this helps you.
If you have any other techniques you know of that work for you, drop me a line so I can include them.

To your success!

Tom Grimshaw
tom@tomgrimshaw.com

Microwave Safe?

Microwave Safe?

That label on the container was never a health promise. It is a heat test, nothing more.

Microwave safe is a manufacturing term, not a medical one. It means the plastic will not warp, melt, or leach above the limits the FDA sets during its own testing, and that testing is the whole of the promise. It says nothing at all about what breaks loose from the surface when you run that container at full power with hot, wet, fatty food pressed against the walls for minutes at a time.

Engineers at the University of Nebraska-Lincoln measured exactly that and published the numbers in Environmental Science and Technology in 2023. They filled polypropylene baby food containers and reusable pouches with water and with dairy, ran them for three minutes at full power, and then counted what had come off the plastic. The worst case reached 4.2 million microplastic particles and 2.1 billion nanoplastic particles per square centimeter of container surface, which is a patch about the size of a fingernail. Storing those same containers cold in the fridge for six months released particles too, but three minutes of microwave heat did far more damage than half a year of cold storage.

The team then dripped the released particles onto human embryonic kidney cells growing in a dish and watched what happened over the next 48 hours. At the highest concentration, 77 percent of those cells were dead within two days, which is a far steeper drop than the researchers expected going in. That is a lab dish and not a human stomach, so nobody can hand you an honest risk number yet, and the researchers were careful to say as much themselves.

The swap costs nothing, which is the whole argument here. Move the food into a glass or ceramic dish before it goes anywhere near the microwave, keep plastic wrap from resting against the surface of hot food, and never reheat in a takeout clamshell, a yogurt tub, or an old margarine container. Those were built to hold cold food one single time and then get thrown away, and nobody ever tested them for three minutes at full power with your dinner sitting inside.

Ways To Cook Mushrooms Without Losing 80% Antioxidants!

Cooking Mushrooms

(Tom: I do not possess a microwave so did some research on the data in this video.)

Just watched a video which talked about the substance agaritine which is apparently not good for us and how cooking white button mushrooms removes it but boiling or steaming them leached out beneficial antioxidants like ergothioneine.

The video recommends microwaving but I do not have a microwave. I usually fry my mushrooms in butter. What affect does this have on ergothioneine and agaritine? So I asked ChatGPT the question…

Yes — your usual method of frying white button mushrooms in butter is actually quite a reasonable approach if your aim is to reduce agaritine without throwing away water-soluble compounds. The research is rather more reassuring than the video may have made it sound.

What happens when you fry them?

For white button mushrooms (Agaricus bisporus), the best direct evidence I found is a household-processing study that specifically tested frying in oil and butter.

Frying in butter reduced agaritine by about 35–70%, depending on the cooking conditions.
One experiment found that frying at about 100°C for 5 minutes reduced agaritine by approximately 69% when butter was used.
Very little of the removed agaritine ended up in the cooking fat, suggesting that much of it was degraded rather than simply transferred into the butter.
More recent research also found that all tested heat treatments reduced agaritine, with no toxic degradation products detected in that particular study.

So your frying method is doing a useful job on the agaritine.

But what about ergothioneine?

This is where I would not automatically conclude that microwaving is superior.

Ergothioneine is quite different from agaritine. It is a water-soluble antioxidant, and the major problem with boiling is that compounds can leach out of the mushroom into the cooking water.

If you boil mushrooms and throw away the water, you potentially throw away some of those compounds with it.

Frying has an advantage here: there is little or no water for the water-soluble compounds to leach into.

However, frying isn’t completely benign. Studies of mushroom cooking show that frying can cause greater losses of some nutritional compounds than gentler methods, particularly when temperatures are high.

Importantly, though, I couldn’t find good evidence establishing that ordinary pan-frying destroys a large proportion of ergothioneine specifically in white button mushrooms. The cooking literature tends to measure broader antioxidant activity or groups of compounds rather than giving us a clean “X% of ergothioneine survives frying” figure.

So I’d rank your practical options like this:

Method Agaritine Nutrient Retention
Raw Highest Highest
Boiled & water discarded Much lower Some water-soluble compounds lost into water
Steamed Reduced Better than boiling for avoiding leaching
Microwaved Reduced substantially Generally good overall retention
Fried gently in butter Reduced substantially Good practical compromise
Fried very hot/for a long time Reduced substantially Greater heat-related losses

There is an interesting wrinkle here: a study of white button mushrooms found that phenolic compounds were drastically reduced by boiling, whereas the lack of direct water contact during frying helped prevent that leaching.

What I’d do in your kitchen

I’d keep doing what you’re doing.

I’d use moderate heat rather than extremely high heat, and cook the mushrooms until they are properly cooked and browned but not burnt or excessively dried.

Something like:

Slice, butter in pan, cook on moderate heat until the mushrooms have released their moisture and are nicely browned, eat the mushrooms and butter together.

That gives you three useful things:

Cooking substantially reduces agaritine.
You’re not dumping water containing soluble compounds down the sink.
You’re retaining the compounds that have moved into the butter rather than discarding a cooking liquid.

And there’s one particularly reassuring point about the agaritine issue: the scientific literature does not support the idea that eating normally cooked button mushrooms represents some major established health hazard. Agaritine is a naturally occurring compound of toxicological interest, but its concentration varies considerably and cooking substantially reduces it.

Bottom line: I wouldn’t buy a microwave just for this purpose. Your butter-fried white button mushrooms are a perfectly sensible way of preparing them, and may actually give you a better compromise between reducing agaritine and avoiding the nutrient losses associated with boiling.

https://www.youtube.com/watch?v=uM5uLdaVnUg

The Pay Experiment – Dan Price

Dan Price

In 2015, a Seattle CEO took a hike with a friend—and returned convinced that something was deeply wrong with the way he paid his employees.

His name was Dan Price.

He was the founder of Gravity Payments, a credit-card processing company he had built from the ground up.

By conventional standards, Price had succeeded.

His company was growing.

He was earning approximately $1.1 million a year.

Then, during that hike, his friend Valerie told him about her life.

Her rent had risen sharply. She worked hard, lived responsibly and did everything people are told to do to build a stable future.

Yet she was still struggling to survive.

At first, Price became defensive.

Then he listened.

And when he returned home, he began looking more closely at the numbers inside his own company.

What he discovered disturbed him.

Roughly one-third of his employees earned less than Valerie.

These were the people who answered customers, solved problems, stayed late and helped make Gravity Payments successful enough for its founder to earn more than a million dollars annually.

Yet some of them were going home worried about rent.

Others were postponing medical care, carrying debt or abandoning dreams that had become too expensive to pursue.

Price could no longer ignore the contradiction.

His company was thriving.

Many of the people responsible for that success were not.

So he made a decision that stunned nearly everyone.

He gathered his employees and announced that Gravity Payments would gradually establish a minimum annual salary of $70,000.

Not only for managers.

Not only for senior staff.

For every employee.

Then came the part that transformed a company announcement into international news:

Price would reduce his own $1.1 million salary to $70,000 to help pay for it.

The reaction was immediate.

Some people celebrated him as a visionary.

Others said he had lost his mind.

Business commentators predicted the company would collapse. Critics warned that paying employees in very different positions similar salaries would create resentment. Some argued that workers would lose motivation if financial pressure were removed.

Even inside Gravity, the response was not universally positive.

A few employees reportedly questioned whether their experience and added responsibilities were still being valued. Others worried that the publicity surrounding the decision had turned their workplace into a social experiment.

Price had challenged a fundamental assumption about business.

Now, many people were waiting for him to fail.

But something else began happening inside the company.

Employees started paying off debts that had followed them for years.

Some bought homes after believing homeownership would never be possible.

Retirement contributions increased.

People who had spent their lives thinking only about the next bill finally gained enough breathing room to think about the next decade.

They could save.

They could plan.

They could imagine a future that was larger than simply surviving until the next paycheck.

One of the most personal changes appeared in the number of employees starting families.

Workers who had delayed parenthood because of rent, medical bills and childcare costs began deciding that having children might finally be possible.

The raise had not merely changed the numbers printed on their paychecks.

It had changed what they believed their lives could contain.

And despite the predictions, Gravity Payments did not disappear.

The company continued operating. Its customer base grew, revenue increased and employee turnover declined.

Then came a crisis no one had anticipated.

In 2020, the COVID-19 pandemic struck.

Gravity reportedly lost more than half its revenue almost overnight.

Suddenly, the company faced the exact kind of emergency critics had warned might expose the weakness of its salary policy.

Layoffs appeared almost unavoidable.

Price presented the situation to his employees.

Then they did something remarkable.

Workers volunteered to accept temporary pay reductions to help the company survive and protect their colleagues’ jobs.

Those who could afford to sacrifice more did so.

Those who could afford only a little contributed what they could.

Some could contribute nothing—and their coworkers understood.

The company survived the crisis without mass layoffs. As the business recovered, the temporary salary reductions were repaid.

The relationship between employer and employee had become reciprocal.

Years earlier, the company had absorbed a financial sacrifice so its workers could breathe.

When the company began struggling to breathe, its workers responded.

The story challenged one of the oldest assumptions in corporate management:

What happens when employees are treated not simply as expenses to minimize, but as human beings whose stability has real economic value?

It all began with one conversation.

A friend told Dan Price that she could no longer comfortably afford her rent.

He could have offered sympathy and continued walking.

Instead, he went home and examined his own payroll.

That was the uncomfortable part.

It is easy to feel compassion for hardship when it is happening somewhere else.

It is far more difficult to ask whether the system benefiting you may also be contributing to it.

Price asked himself that question.

Then he changed the part of the system he controlled.

The deeper lesson was never simply that every company should choose the same salary figure.

It was that people work differently when every unexpected bill is not a catastrophe.

They can think beyond Friday.

They can pay down debt.

Save for retirement.

Purchase homes.

Raise families.

And take greater ownership of the organization they help build.

Sometimes, when that organization later finds itself in trouble, they protect it in return.

Dan Price began with a successful company and a million-dollar salary.

Then a friend told him she was struggling to survive.

He listened closely enough to understand that she was not merely describing her problem.

She was revealing his.

And instead of looking away, he changed the equation.

Would more companies become stronger if they invested more of their success in the people who helped create it?

Pasi Sahlberg On Teaching Children

Finnish Child

Did you know Finland doesn't rank its schools or test young children against each other — and still produces some of the best-educated people on earth?He was a 26-year-old math and science teacher in a small Finnish classroom.

The education ministers of 50 countries had never heard his name.

The United States had just spent billions on standardized tests — and their children were still falling behind.

Then in 2001, Finland's results hit the world like a thunderclap. Number 1 in reading. Number 2 in science. Top tier in mathematics.

No one could explain it.

So they came to him.

October 26, 1959. Oulu, Finland.

A city in the north, close to the Arctic, where winters are dark and long and children grow up knowing that survival requires more than facts memorized from a page.

Pasi Sahlberg grew up here. He was not a happy student.

He wanted to leave school as fast as he could.

Then a teacher named Timo walked into his life — a math and science teacher who loved the arts — and something shifted. Not because Timo drilled him harder. Because Timo saw him.

That moment stayed with Pasi for the rest of his life.

He became a teacher.

By the 1980s, Finland was quietly doing something the rest of the world called impossible.

No standardized tests for children. No school rankings. No competition between classrooms.

Teachers were required to earn master's degrees — the same level as doctors and lawyers. They were trusted to make their own decisions. If a child seemed anxious, a teacher could stop the lesson and talk.

The philosophy was simple, and it had no room for debate:

The most important thing in a classroom is the relationship between the teacher and the child.

Then came December 4, 2001.

The OECD released the first PISA results — the biggest international study of student performance ever conducted, covering 32 countries.

Finland ranked number 1 in reading. Number 2 in science.

The United States — which had spent decades and billions building a system of tests and targets — ranked 15th in reading. 19th in science.

Education ministers from Paris to Washington picked up the phone.

What are you doing differently?

Pasi Sahlberg had the answer.

But no one wanted to hear it.

He traveled to conferences. He sat across from policy makers. He explained, again and again, that Finland had not built a better testing system. Finland had built a system that refused to test children against each other at all.

No child labeled as a failure. No school ranked below another. Every teacher trusted. Every child seen as a whole person — not a score.

The officials listened politely.

Then they went home and built more tests.

In 2011, Pasi Sahlberg published Finnish Lessons.

It became one of the most widely read education books in the world.

In 2013, it won the Grawemeyer Award — one of the most prestigious prizes in education globally.

Educators in 50 countries read it. Governments in Australia, Canada, and Germany cited it in policy debates.

He went on to teach at Harvard University's Graduate School of Education.

He had gone from a classroom in Oulu to one of the most influential voices on how the world teaches its children.

But here is the part of this story that most people still miss.

Pasi Sahlberg never argued that Finland was perfect.

He argued for one simple thing:

You cannot weigh a pig and call it feeding.

Testing a child does not teach a child. Measuring a feeling does not create one. Ranking a school does not improve one.

What changes a child — what actually changes a human being — is being seen. Being trusted. Being taught that their inner world matters as much as their test score.

Pasi Sahlberg refused to pretend that a spreadsheet could measure a human being.

Today, 93 countries participate in PISA testing. The race for rankings has never been more intense. Children in South Korea, Singapore, and the United States report some of the highest levels of school-related anxiety in the world.

Finland still does not rank its schools. Still does not test children against each other in primary school. Still requires every teacher to hold a master's degree.

And Finnish children still rank among the happiest students on earth.

The lesson was always there.

Most of the world just kept choosing the test instead.

Pasi Sahlberg spent 4 decades arguing for one truth: that the purpose of school is not to sort children — it is to grow them.

He taught in a small Finnish classroom. He wrote a book that changed policy on 5 continents. He stood in front of governments that had billions invested in the wrong answer and told them plainly what they did not want to hear.

Today, as a global mental health crisis among children grows louder — as anxiety, loneliness, and burnout reach record levels in schools worldwide — the question he has been asking since 1986 is more urgent than ever:

What if we taught children that who they are matters more than what they score?

PASI SAHLBERG: The teacher from Finland who told the world it was measuring the wrong thing — and proved it.