Let us begin from the start with todays topic. We are all consequence-driven. We behave more or less unconsciously in the way that best benefits us in a given situation. What does it take to successfully create a new habit? Why are some habits easier than others? To start with, so if you are going to start with a new habit then it will be absolutely crucial if you can find a reinforcer.  Consequences that you experienced as positively which are connected with the new habit. For example, if you have something that you find hard to do. If you do it first thing in the morning. Make that hard call or send that notification or wherever you feel like being? How does it feel when it’s done? If you feel good about it, you celebrate with a good cup of coffee. How will that effect you? Now we coming to the tricky part, we are all different…That together with the fact that some of the habits are easier to set, than others. This depending of  how easy it is to see and feel and experience and of course how easy it is to see and experience positive effects.

Then we are also different as individuals; some have an easier time making decisions and sticking to them despite the lack of short-term reward for a longer period than others. But why is it so hard to set a new habit then? Well, it is also related to the fact that we are programmed for saving energy and effort. Normally we use our reptile brain, and its capacity is 11. 000.000 bits/sek. As for a new behavior we need to move brain activity up to our frontal lobe where our logical, empathetic and strategic thinking is located. It requires much more energy and here the brain operates at a speed of about 40 bits/sec. So that explains why we like to do things habitually. Make sense or? That is also the fact why we normally do thing habitually to around 45% and the morning routines around 85%. 

So now to the how, how do I fix it to set a new habit then? Were in January so its a perfect time for this type of change isn’t it? Ok, so here we go:

1. Make sure you can reward the habit in a good way.
2. Remove obstacles that may interfere with your new habit.
3. Learn from mistakes if they happens, It is never wrong to fail as long as it develops you…

So to my ”new” habit -shower in cold water. Today it was my 26th day in a row with cold water shower. So what have I experiences so far? Some day are tough, and some day are very easy. But standing in the bathroom, it has almost never been a fight with my mind (Terrorist, never negotiate with your terrorist). The best thing is that I feel really awake, and feel on the top. A physical ”clean” experience. Increasing of the alertness. A energy boost of the start of the day.

This week I will review the Karrimor SF predator 30L Backpack. This is a tactical back pack with a lot of technical details that looks real  nice. Since it got this ”build in” solution it is very easy to adept the pack for what adventure you are aim for. Perfect for fasten ice axes or sticks. You can also put extra pockets etc. So it really looks nice at the first view…

King’s Call

See ya soon…

January, the first month of the year. With the right focus and well-thought-out planning, this is the foundation for a good adventure year. So why don’t kick start with a Winter tour towards the High Coast and the Skuleskogens national park. And why not sleeping under the open sky.

The adventure started this time at the Western entry. The plan was to hike towards Ternettvattnet, a hike about 7-8km. We brought snowshoes, but they where not necessary, it was not that much snow. The sun rise during the hike and it was really nice. The terrain in the national park is really nice, and it is easy to enjoy the hike. We was hoping to get the opportunity to experience Nordic Light, but the sky was unfortunately grey and cloudy.  The night was really nice with the sound of the ice growing in the background. Using the wind shelter for eating breakfast make it all more cozy. And then the second days hike begun. Started up early in the light of the head lamps. Passing the Slottdalsskrevan in darkness was a unforgettable event. After a bit of uphill’s after Slottsdalen we got the sunset, and as John Muir quoted; How glorious a greeting the sun gives the mountains. After a short stop at the wind shelter at Aborrskratttjärn  we went back to the starting point… Summarizing it has been a really nice adventure from start to the end.

José Gonzales – Heartbeats | Other Voices

See ya soon

I’ve been a participant of  the Swedish military long distance/cross country running team. I am also Swedish champion in cycling. I have been doing multisport, training both cross-fit and MMA/boxing, I’ve been climbing mountains in Africa, Europe, South America, Middle East among a lot of other challenging activities. So what will be my thought about the mental strength from my experience?

First of all, why even write about the topic? I think it is very important topic, that can have impact of all of our lives in different ways. As usual, I just want to point out that all you can read here is my experience and opinion from my own point of view…

One autumn day in Halmstad it was the Swedish championship for officers in cross country running. The track was a tough one, with some challenging hills. I was running, and during the race thinking about that “it all was a pity for me”. It was hard and tiring. At that moment I stopped my thinking. Rethinking, “but hey, I am doing this for the reason that I really enjoy running and I really like to compete”. At that moment the competition become something else. So what can we learn from this example? Your mind is crucial for your experience of the moment. You can decide how your experience can or should be…In all different ways. Hm. Read that sentence again, this is a very strong insight, isn’t it?

Ok, so now you got the understanding of the purpose, and the advantage of building and using a mental strength. But now over to the challenging question; but how? The mind(mental) is build up at the same way as the physical part of your body. Resistance gives strength. So here I will give you one suggestion of how you might can build up your mental strength. Every thought is important, ok, again: every thought is important-every thought will be important. So what and how do you think? Have you reflect of that?

Now into the hardware – or the Operating system. Our brain is built up for survival for the best way every time. So all thoughts , behaviors and emotions is something programmed by you. And we can probably agree on that no one has been born as perfect. So now you got the insight that you can reprogram yourself. But – still how? you might wonder with all right. Ok, so if you are ready to rewrite your code, here we go. So start with writing down three things that is good with you (and telling what you are, not your achievements) Now write down three thing you have done today that felt good. Now write down one thing you want to improve/changes tomorrow. Defined what you can/will do for reaching that.

Mental Toughness-what is that? This is an interesting question, the reason for that is interesting is that from my perspective it will be different for different persons. It can be describes as; The capacity to persistently pursue goals and remain determined, even when things are hard. It’s a mixture of emotional resilience, confidence, adaptability, boundary setting, and self-awareness. When you know how to understand and manage your emotions effectively, you can remain calm and focused, especially under pressure. What makes the difference between a elite athlete and a elite exerciser?

Beyond the obvious impossible. Most of us is programmed of thinking sensible, practical and standard. But people who change career or sail around the world or start a complete new interest, how do you think they thinking? They don’t see the obstacle or the problems. They know it will be problems and that they have to abandon parts and amenities. But they have the courage to see beyond the obvious impossible. So with the reprogramming of your mind, you will get a strengthen mind…

Would you question a workout because it’s hard? How does you respond to a adversity at your work, in your career or in your relations? How are you programmed?  As mention before your thought are important. Resistance means development – for becoming better and stronger (mentally particularly in this case) you need to train your brain/mind. Shift your perspective and look at resistance, obstacles as development. What you train, What you practice, you become good at.

What will you achieve? What do you want to achieve? Here it starts. So if you follow the routine about write down three good thing you have achieved every day, and what you want to improve, you will be on your way. Spice it up with a morning routine, and meditation if you want, and you are on the move to something new…

To get you a help on the way here; start step by step with small changes. Be aware of your thoughts, that is crucial for being able to change. A good thing to use is your experience. Search for situation that challenge you -If you are a person who having a habit of putting things off, here you got your opportunity. And in difficult or new situations use your experience and knowledge, you for sure have done something similar to the task…

Start working with; Practice mindfulness (meditation, breath practice etc.) Embrace self-compassion (like written above, no one is perfect) Step out of your comfort zone*) (If you have done your work properly-then you will now your fears and shortness). Acknowledge and process your feelings,(be aware of your feelings fears and frustrations) Keep a balanced perspective( When facing challenges, remind yourself of the bigger picture and long-term goals to help avoid getting overwhelmed by temporary setbacks. A balanced perspective can bring patience and perseverance.) Develop a positive mindset, Practice a positive inner talk and develop a problem solving attitude.

This week reflection of the cold shower habit: Some days it has been a bit of a challenge, but now it slowly becoming a habit…

Cody Francis – Weather Any Storm (Official Lyric Video)

See ya soon…

So here comes the first blog of the 2025. What can be better than to start a new habit at this time? Well, since I wrote about the start the day with a cold shower and a workout. So that is what I am doing. So today I am on day five of cold shower routine. I will report here in the blog every week of my experience. But today I will start with the reason for doing this, simple as that why? First of all what is the benefit of cold shower? you release three hormones; Dopamin, Epinephrine and Norepinephrine. this three stimulate your sympathetic nerve system (fight or flight response), this is why you yell or want to run from a cold shower or bath etc. the positive effect of this is that you can stay more focused and son on, this can last for up to a couple of hours. Already after 30s cold shower you got a good effect, but due to the attenuation effect you will need to make the water cooler or shower longer…Cold exposure also boost your metabolism. It also is very good for recovery muscles. But one of the most important advantage will be that you build mental strength. It also increases the alertness, increasing the oxygen intake and increasing the heart rate gives a energy boost-nice in the morning or what?! You also build consistency , it build up your tolerance. The will power. The things we least want to do,  are the things we most need to do most. Stop negotiation with your mind-will be the result= will power…

So what is my experience after the first five days? Well, honest I feel great after doing it, even if its really cold now in January. Have I got any resistance from my mind? oh yes. But no negotiation, just get in there. And after it has always felt good I really must say. So so far I really enjoy it, and don’t regret my silly decision. But I will keep you updated about my experience…

And as the cream I been updated the workout with weighted run, 15kg and 8km interwall (4min x 8 rest 1 min.)

Y.V.E. 48 – Alone With You (feat. Loé) [Lyrics]

See ya soon.