3 Strategies to Cope with a Fear of The New

A fear of the new can be a side effect of our primary survival mechanism. However, this fear
can distract us from the truth and reality. Resistance to the unknown makes it difficult to
grow and gain wisdom. We experience the contradiction of constantly looking at life through
the same window yet hoping to see something different. However, embracing the new opens
the door to new life experiences and lays the foundations for new stories. How can we cope
with a fear of newness without it hindering us?

1. Choose Our People of Reference Carefully

In a social experiment conducted with mothers and their one-year-old children, researchers
showed children three types of toys. Some toys had a positive image, some negative, while
some were new toys to stir up curiosity. While the children viewed the toys, their mother was
on one side, and an adult stranger was on the other. Researchers asked the mother and the
stranger to smile or express fear at the toys. The first result of the study was that when shown
an ambiguous toy, children looked at the stranger four times more often than at the mother as
a social reference. Moreover, children could accurately interpret whether to approach or stay
away from a toy based on a smile or fear in the facial expressions they received from the
adults.

This research shows that we can learn a lot, even from babies. We often do not know who we
should use as a reference in uncertain and new situations. We may inevitably get the message
that it would be wrong to try something new if we defer to a negative reference. Consciously
choosing people from business life or our friends who will encourage newness can increase
our hope and courage.

2. Making Room for the Possibility of Mistakes

One of Richard Dawkins’ memories from his student years impressed him greatly. At that
time, they discussed the existence of a structure called the Golgi apparatus within a cell. One
of his professors claimed that the Golgi apparatus was an illusion. One day, new evidence at a
conference proved the existence of the Golgi apparatus. Dawkins's teacher also participated
in this conference, and Dawkins waited with curiosity to see how his teacher would react. At
the end of the seminar, his professor stood up, went to the podium and said, "My dear friends,
I thank you. I have made a mistake for the last fifteen years." This remark, which everyone
applauded, went down in history as a story that made Richard Dawkins choke up.

Just as it is crucial to gain vision when trying something new, accepting a new truth, even if it
seems contrary to our current knowledge, can open a new world in our minds. Although it
may seem easy to be open to hearing different opinions, very few of us dare to change our
minds by discussing situations that could hurt our egos. If we want to learn the truth, we can
embrace a new reality without being attached to any idea at the identity level.

3. Determining Opt-Out Criteria

We must learn when and how to give up to overcome the fear of starting something new.
However, we generally do not question the time or situation when we will opt out of
something. It may be practical to set criteria in advance to determine how, when, and the
circumstances for giving up. Managing fear, how and when to give up, and developing a
deadline can be helpful in any situation where we must decide. If we encounter these
conditions, we can opt-out and use the energy and time we could have spent on another goal
or ambition.

Sources:

● Duke, Annie (2022). Quit: The Power of Knowing When to Walk Away.

● Galef, Julia (2019). The Scout Mindset: Why Some People See Things Clearly and Others Don’t.

● Henrich, Joseph (2015). How Culture Is Driving Human Evolution, Domesticating Our Species, and Making Us Smarter

● Leslie, Ian (2021). Conflicted: How Productive Disagreements Lead to Better Outcomes.

Subcategory: Personal Development

hashtags: emotionalawareness, newness, new, fear, courage, givingup

3 Basic Requirements for Building New Habits

There are many approaches on how to acquire a new habit. For example, if we repeat an
action for 21 or 60 days, it can become permanent. Most habit models, like these examples,
focus on time. There is a valid reason for this: There is never enough time! Even though we
dream of gaining new habits while our lives go about their usual flow, we complain about not
being able to find the time. We know we will feel good if we exercise, eat healthily, improve
our sleep quality, learn a new language, and play a musical instrument. But when we finally
find time, we often focus on other pursuits. So why? Are we focusing on the wrong point?

According to Doctor BJ Fogg from Stanford University's Department of Behavioral

Psychology, yes! Fogg has spent many years researching how behaviour develops. The Fogg
Behavior Model, which he put forward after approximately ten years, gives excellent clues
about how we can incorporate new habits into our lives.

The Fogg Behaviour Model

BJ Fogg reveals three universal elements that make up human behaviour in his behavioural
model that he tested on many people. These are motivation, ability and will.

a. Motivation

Motivation expresses our desire to perform a behaviour. Do we genuinely want to do

something? If we want it, why? Fogg divides the sources of motivation into three.
Accordingly, the desire to perform a behaviour may come from within ourselves, from a
reward or punishment, or from our context. So our environment can be motivating. Fogg says
that the higher our motivation, the more likely we are to act. However, when it comes to
gaining habits, motivation is not enough. Fogg attributes this to the variable nature of
motivation. Even if we are motivated to do something today, the situation may change the
next day. Fogg, who calls this Motivation Fluctuation, says that starting our goal from the
most minor point can save us from dependence on motivation.

b. Capability

Capability refers to our capacity and suitability to act, whether physical, mental, financial,
etc. Are we suitable in all respects? Let's say we improve our foreign-language speaking
skills. We immediately sign up for a speaking club that we can go to after work. But we work
so hard that after the first lesson, we cannot continue even if we want to. Even though we
have motivation, our tiredness gets in the way of our desire. So, how can we overcome this?
By shifting the lesson days to the weekend or registering online, we can eliminate the
situation that prevents us from taking action and make it easier for us to practice the
language. According to the Fogg Behavior Model, as something gets more challenging, our
likelihood of doing it decreases, while as it gets easier, our probability of doing it increases.
For this reason, Fogg accepts the motto “simplicity changes behaviour” as the basis of
behaviour design. Even if our motivation decreases after our first attempt, making our goal as
easy as possible allows us to achieve it.

c. Will

Fogg calls the driving force that directs us to act will—the prompt acts as a catalyst for us to
perform a behaviour. Like the green crossing light at a street corner, a notification from a
social media app, or rain falling so that we open our umbrella, Fogg says that we will not act
without prompting. While we can design prompts consciously, some prompts move us
unconsciously. That's precisely why understanding how behaviour occurs is of great
importance to change our lives for the better.

Fogg formulates his model as follows: B (Behavior) = M (Motivation) & A (Ability) & P
(Prompt). In other words, for an action to occur, these three elements must exist at the same
time. Do we want to gain a new habit or eliminate an unwanted habit, but we cannot succeed?
We can start by evaluating our target behaviour through this model!

Source:
PhD BJ Fogg, Tiny Habits: The Small Changes That Change Everything, Houghton Mifflin
Harcourt, Boston, 2019.

Subcategory: Personal Growth

Hashtag: habits, new habits, behaviour, behaviourdesign, bjfogg, motivation, prompt,

capability, goals

5 Tips to Help Set Financial Goals

Many internal or external pitfalls await us when setting financial goals. Sometimes, we may
feel manipulated and get stuck in a financial predicament because we cannot manage our
emotions. How can we overcome these pitfalls and get closer to achieving our financial
goals?

1. See Goal Setting as a Necessity

We don't need a concrete goal or reason to save and invest money. We can set it aside until
the time comes when we encounter a logical opportunity to invest. Of course, we have to let
our money and thoughts incubate. We must be prepared for opportunities before they come
and be hopeful for gains we cannot yet imagine. Additionally, unspent money set aside keeps
our options open and strengthens our control over time. Even if we do not have a goal in the
short term, or even if it is a goal that we think we can never achieve because it is too high,
such as buying a house, it may be helpful to remember that life is uncertain and it is good to
prepare for crises we may encounter.

2. Ensure We're Relying on Trustworthy Sources

We expect financial experts and the media to provide predictions about the economy.
However, it is impossible to foresee what's coming with a completely accurate analysis in a
complex structure dominated by uncertainty. So why do we insist on such an expectation?
Psychologist Philip Tetlock says, "We need to believe we live in a predictable, controllable
world, so we turn to authoritative-sounding people who promise to satisfy that need." Of
course, obtaining ideas from experts about investing who allow room for uncertainty can be
helpful in following risks, possibilities and trends. However, it may be beneficial for us not to
get stuck on the opinions of experts who spell out disaster scenarios or try only to predict the
future using hindsight.

3. Follow Investment Trends

Over 50 years of research surveys in the United States, analysts looked at what people did
with their money over time. They found that, in general, people made investment decisions
based on experiences in their young adulthood, regardless of circumstances. In other words,
when we grow up, if things look good in the stock market, our chances of investing in the
stock market become stronger. These people invested more in the stock market than those
who grew up when the stock market was weak. Findings show that risk-taking in individual
investments links highly to our personal history. Past learning also influences our investment
decisions, regardless of logic, intelligence or level of education. However, trends change, and
not all investment types are the most logical option for every circumstance. Situations occur
when real estate, foreign stock markets, bonds or commodity products are trending. It is
better to stay on top of what is current and rational rather than basing our decisions about
finances on the past.

4. Avoid Conspicuous Consumption

We may feel like we're missing out on life due to financial burdens. Interestingly, much of
this burden may come from conspicuous overspending. Moreover, feeling like we're missing
out on life may indicate that we are sabotaging ourselves to avoid facing our fears. According
to a study on this subject, researchers determined that people who attach a negative meaning
to death are more likely to have the urge to own high-status products. This situation can
manifest primarily in cases of low self-esteem.

5. Calculate Expenditures

If we have a car, have we ever calculated how much we spend on it every month? According
to an accounting expert, everything, including gasoline, car insurance, and taxes, should not
exceed 15% of our total salary. Otherwise, we may be wasting time and resources trying to
reach our financial goals. If our current situation indicates that we are spending too much
money on our car, for example, we may consider selling our car or changing the model to
meet longer-term goals.

Sources:

● Housel, Morgan (2020). The Psychology of Money: Timeless lessons on wealth, greed, and happiness

● Solomon, Sheldon (2015). Worm At The Core: On the Role of Death in Life.

● https://www.youtube.com/watch?v=LW7Ii-216aU&ab_channel=Nischa

Subcategory: Budget Management

hashtags: money, investments, shopping, savings

 Night Eating: Knowledge & Support

We wake up tired after a sleepless night, determined not to have a "cheat" day or slip on our
resolution to eat better. Maybe we skip breakfast or opt for a first meal of the day that isn't
satisfying. Hunger sets in, and we bat it away with caffeinated beverages. Our stomachs
grumble when a colleague passes our pastries from our favourite cafe, but we resolve not to
snack. When we finally make it home, our minds and bodies are exhausted from battling our
willpower. One whiff of a decadent dessert or the rustle of a crisps bag, and we find ourselves
eating by the refrigerator's light. Sound familiar? Let's look closer at night eating and what
we can do to support our physical wellbeing.

When We Eat Matters

Research indicates that when we eat "significantly impacts our energy expenditure, appetite,
and molecular pathways in adipose tissue." Eating only four hours later can affect our hunger
levels significantly. According to a study by the Harvard Medical School Medical
Chronobiology Program, when participants ate later, they burned calories slower and
displayed increased adipogenesis and decreased lipolysis. In other words, the time of day we
eat can affect fat retention and promote fat growth. As a result of late-night eating, we may
experience a suppressed morning appetite. In the evening, our bodies shift priorities to
healing and repair, and the cells in the body have a lower capacity to use nutrients from food
efficiently. Eating in sync with natural circadian rhythms can keep our internal clock and
metabolism ticking by supporting positive cell function.

Sleep and Night Eating

When exhausted, we may be more tempted to reach for high-calorie foods. Supporting our
physical wellbeing with adequate sleep can help balance the metabolism and reduce
nighttime cravings. Research shows an inverse relationship between sleep duration and Body
Mass Index (BMI) in those reporting less than 7-9 hours of sleep a night. Considering that
our night eating habits can also affect our sleep, working on our night eating habits and
investigating the cause of our insomnia could be a great way to break the vicious cycle of
insomnia and night eating habits.

Gender Differences
In a study of 8,153 adults in Japan, researchers found an association between night eating
habits and metabolic syndrome in women. They discovered that both men and women were
at higher risk of dyslipidemia, a metabolic disorder characterised by abnormally high or low
amounts of lipids or lipoproteins in the blood. Skipping breakfast by both genders affected
their Body Mass Index (BMI) and waist circumference.

Is Nighttime Eating Always Bad?

According to a study by Amber W. Kinsey and Michael J. Ormsbee, despite all the negative
talk about nighttime eating, when we add in exercise, the adverse effects of late-night eating
appear to vanish in obese subjects. They found that nighttime consumption of small single
nutritious less than 150 kcals was not harmful and may be beneficial for synthesising muscle
protein and cardiometabolic health. The key is portion and quality. If we tend to consume
high-calorie foods at night and believe that we cannot fall asleep without eating something,
why don't we try nutritious alternatives such as smaller portions of whole grain products, raw
nuts, low-fat dairy products and vegetables?

Developing a Healthy Lifestyle

When cravings for foods with minimal nutrition and nutrients hit at night, we can try putting
conscious effort into choosing and shopping for foods during daytime hours that support
good health, including a "variety of real food, primarily plants." Although many of us would
like healthier bodies and better eating habits, challenges to changing our lifestyle can be
influenced by cultural contexts that support sedentary habits and low-nutrient foods.
According to Linda Bacon, PhD, to counteract this, we can be attentive to the full experience
of eating and move to feel good and for fun. An active lifestyle can contribute to creating
healthier habits. We can skip the elevator, take the stairs, and park a vehicle at a distance to
increase our daily steps and support our health goals.

Sources:
Bacon, Linda, PhD. Health at Every Size. 2010.
https://hms.harvard.edu/news/late-night-eating-impact
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425165/
https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-018-6262-3
https://www.alzdiscovery.org/cognitive-vitality/blog/is-late-night-eating-bad-for-your-brain

Subcatgory: Balanced Diet

Hashtags: nighttime, nighteating, metabolism, health, sleep, exercise, diet