Compassion,Communication and Control Bedrock of Human Relationships by Dr Katta ,2015 November 22nd

We are the product of our upbringing,both good and bad,happy and unhappy experiences,failures and successes,Worries and prospects for future.We are all here with emotional baggage.World is a better place as we are more than our past.As warren Buffett said if our forefathers strictly followed our rules we would have been Hunter gatherers still. Progress in human evolution possible because we are more than our past and current rules.

Love and compassion is the bedrock of human relationships.Compassion for fellow humans including our family is the central virtue for happiness and success. World is full of people with conditional love ‘ I love you only if ‘.Relationships improve only if our develop attitude and commitment of unconditional Love.First step towards that is to accept people for what they are and try not to judge them and their motives.

After we are committed to be Compassionate it is important to communicate openly,honestly and without any preconditions.You need to have Basic Trust that people do the right thing.First step is to ENGAge and then Enrich the relationship and nurture it.The more you give ,more you get in the relationship.

Control issue is overrated. Strange thing is more we try to control,harder it gets.Control exists at different levels like

Physical, Intellectual,Emotional,Economic,Spiritual and Moral levels.It’s human nature to rebel,dislike,ignore and question if they perceive if it is coming from outside rather than coming from inside.We need to encourage people to develop Internal Compass to guide them than saying ‘ Do it as I said,I know the best’ .Thought police and totalitarian approach has never worked in the long run whether it is thru religious or other systems.

Emperor Marcus Aurelius said Think about every issue as whether it is under your control or not.Learn to accept things that are not under your control and learn to let them go.Try to improve things under your control one at a time for you to be a better person.

Strange thing about human nature ,we are objective when judging others but not ourselves.We are born with looking at world from our point of view and find hard to understand there are other ways of looking at things.Self Awareness of limitations and understanding that we are more than our thought and beliefs are first steps towards having better relations with ourselves and people around us.

Strange thing about human nature is we tend to see what we see.How can we teach a fish that there is another world to live other than water world.We are all born with certain limitations which are reinforced by our challenging upbringing.We tend to look at world the way we experienced it in our younger years.

For eg Paranoid people grow up having excessive distrust and suspiciousness. The core feature is detachment (suspiciousness).They falsely believe that they are being victimized by others. They are highly critical of others, yet hypersensitive to criticism of themselves. They bear grudges and are unwilling to forgive the insults that they think they have received. Minor slights arouse major hostility, and the hostile feelings persist for a long time. Their combative and suspicious nature may elicit a hostile response in others, which then serves to confirm their original expectations. They are jealous. These behaviors occur at home, work, and in the community, these behaviors lead to clinically significant distress or impairment in social, occupational, or other important areas of functioning.

OR eg Avoidant (Anxious) people characterized by extreme shyness, feelings of inadequacy, and sensitivity to rejection. These individuals feel inferior to others. They grow up with excessive social anxiety and withdrawal. They have a longstanding pattern of shyness, feelings of inferiority, and hypersensitivity to rejection/embarrassment. The core features are: (1) negative emotion (anxiousness (fear of rejection/embarrassment)), and (2) detachment(withdrawal, intimacy avoidance, and anhedonia [decreased ability to feel pleasure]).

Obsessive–compulsive people concern with orderliness, perfectionism, excessive attention to details, mental and interpersonal control, and a need for control over one’s environment, at the expense of flexibility, openness, and efficiency.Workaholism and miserliness .

Mental faculties are like muscles.They get stronger if you use and train them.It is upto us to make our selves better and world a better place.

Please read this beautiful poem which says it all

Dr Katta



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Study Suggests Patients Can Treat Depression on Their Own Robert Puff Imagery training reduces depression by half

Roughly 8 million people suffer from Post-Traumatic Stress Disorder (PTSD) each year, and these patients are often treated using imagery techniques.  Imagery techniques empower PTSD sufferers to replace negative mental images with positive ones and deal more effectively with negative emotions.  Now, this same technique could offer benefits to those seeking to overcome depression, and even those just striving for everyday happiness.

Dr. Svetla Velikova of Smartbrain, a Norway-based health tech company, conducted a study of 30 participants, in which they utilized imagery techniques.  First, the participants attended a two-day workshop to learn the techniques, which included imagery transformation, utilizing positive images for future situations, and improving both daily social interactions and emotional balance.  Then, they spent 12 weeks putting their newfound knowledge to the test.  They had to spend 15-20 minutes training themselves each day.

After the 12-week mark, the participants returned for another two-day workshop.  Velikova measured their brain activity and psychological health in both workshops.  In the second workshop, the occurrence of depressive symptoms had greatly decreased.  And the number of participants on the threshold of depression was reduced by half.  In general, the participants expressed higher life satisfaction and self-efficiency.

The results of Dr. Velikova’s study are promising.  Up to this point, it seemed the only way we could course correct depression, and similar ailments, was through the guidance of a professional therapist.  However, the study participants showed an encouraging response to the imagery training they did on their own.

This means subthreshold depression patients could steer their own treatments, and companies could even employ similar strategies to boost employee morale and equip their teams to handle big changes.

But most important, this study reminds us that we are in control of our happiness.  Though some of us may require more pronounced techniques and strategies to change our lives, we possess the power to move things in the right direction.


Svetla Velikova, Haldor Sjaaheim, Bente Nordtug. Can the Psycho-Emotional State be Optimized by Regular Use of Positive Imagery?, Psychological and Electroencephalographic Study of Self-Guided Training. Frontiers in Human Neuroscience, 2017; 10 DOI: 10.3389/fnhum.2016.00664

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What are psychological constructs? On The nature and statistical modeling of psychological kinds by Eiko I. Fried

A recent paper by Eiko Fried lists a number of frameworks for understanding mental illness that integrate the biopsychosocial advances in our understanding, one of which (and my own current view) is that of psychological constructs as “complex kinds”:

Conceptualizing psychological concepts through a “complex” approach involves understanding natural processes that co-occur, forming a cluster connected by an underlying causal force. This relationship is probabilistic, not deterministic, and the features of these properties aggregate in imperfect, inconsistent ways. For example, if depression is viewed as a “complex kind,” it would be consistent with the notion that some features of depression are caused by other features, and that different patients may present with various clusters of symptoms. Unlike “natural kinds,” “complex kinds” do not have defined necessary and sufficient features, yet their existence is not purported to be symbolic in the case of “practical” and “social” kinds.


PreprintFried17 – What Are Psychological Constructs.pdf(Version: 2)

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Depressive Disorders-Recent medication treatment approaches D F Ionescu

Depression is one of the most common psychiatric conditions. Symptoms can lead to significant disability, which result in impairments in overall quality of life. Though there are many approved antidepressant treatments for depression—including selective serotonin reuptake inhibitors, tricyclic antidepressants and monoamine oxidase inhibitors—about a third of patients do not respond to these medications. Therefore, it is imperative for drug discovery to continue towards the development of novel and rapidly acting compounds, especially for patients with treatment-resistant depression. After a brief review of the efficacy of approved antidepressant therapies, we will discuss experimental medication treatments for depression. Specifically, we examine novel medications that are thought to primarily modulate the glutamatergic, cholinergic and opioid systems to achieve antidepressant efficacy. We also give examples of anti-inflammatories, neurokinin-1 modulators, vasopressin antagonists and neurogenesis enhancers that may have a therapeutic role in treatment-resistant depression. The current pipeline of antidepressant treatments is shifting towards medications with novel mechanisms, which may lead to important, life-changing discoveries for patients with severe disease.

Treatment-resistant depression costs nearly $50 billion annually

STAR*D—the largest comparison trial-a cumulative 67% response rate after all four steps of the study for antidepressant treated group.Gibbons et al. found an estimated response rate of 58.4% (versus 39.9% for placebo) to antidepressants

Medications  trials-

Ketamine,Riluzole,Lanicemine (AZD 6765) of Astrazeneca,Memantine,Traxoprodil (CP-101,606),CERC-301 (MK-0657),

Metabotropic glutamate receptor modulators like a mGluR5 receptor antagonist, and decoglurant (RG1578 or RO4995819)—a mGluR2/3 antagonist,Rapastinel (GLYX-13),AVP-786 (dextromethorphan/quinidine),AXS-05 (dextromethorphan/bupropion),

Opioid modulators like AZD2327,ALKS 5461 (buprenorphine/samidorphan),

Cholinergic modulators like Scopolamine,CP-601,927,

Anti-inflammatory agents like Sirukamab,

Neurokinin-1 antagonists like Aprepitant, casopitant and orvepitant (GW823296),

Vasopressin antagonists like Nelivaptan (SSR149415),

Neurogenesis enhancers like NSI-189


Experimental medication treatment approaches for depression

  • Translational Psychiatry (2017) 7, e1068 (2017)
  • doi:10.1038/tp.2017.33
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Thomas Kuhn and Personal Transformation by B B Katta Academy

It is my belief and understanding that similar principles operate at different levels of multi systems.For example significant part of mass is invisible [recent estimate 94% in black holes] as well as significant part of psyche is invisible [subconscious]Don’t worry if my thinking is weird.
Thomas Kuhn in his famous work The Structure of Scientific Revolutions talked about scientific progress thru paradigm shift in thinking [episodic model] rather than gradual accumulation of scientific facts [“development-by-accumulation” ] .When current understanding of a issue can not explain the problem completely, entrepreneurs look for new understanding.
I want to apply this principle for personal transformation.We are what we are due to combination of our ovarian lottery [genetics],early upbringing and circumstances.We are guided by certain group of beliefs and value judgements about life,relations , wealth which provide structural framework for all of us to achieve homeostasis eg achieve most with least energy expenditure in the current circumstances.
Most of our core fundamental beliefs and the way we interact with world [inner and outer ] are formed during our formative years.They help with survival of fight and flight,fear and comfort,basic needs and love and compassion.These primal formative frameworks are fundamental and stored in the deeper parts of the brain.These beliefs systems are touched and challenged during extreme circumstances.Those extreme circumstances are usually imposed by external forces but you can train yourself like a yogi or elite athlete to achieve same results.Common components in achieving transformation include deprivation,pain tolerance, persistence and dedication ,believe about the change and personal High [Athletes high and occasional drug highs and religious highs].
Primal Beliefs

Current framework and beliefs
However life being what it is, time to time we are faced with situations and circumstances beyond our control [ Talib’s long tail events ]. During these periods our inner psych is churned like a Tornado as our internal mental Framework is not equipped to deal with these extraordinary circumstances.Mind being a Magic machine and a Healer looks for solutions and New Framework to understand new set of situations and circumstances.
Usually “TIME,MONEY AND RELATIONS control you unless you learn to control them” in relationship to personal perspective.
I saw so many people under extraordinary adverse circumstances change unexpectedly eg. change religion, become a saint,change names,moved to another place,become a hippie,break up and marry someone else only to realize few years later that problem is “WITH IN THAN WITHOUT”
How much you challenge your self depends on how much you can tolerate discomfort and willing to be open for new experiences and motivation and energy to carry thru against the mainstream.
Discomfort could be Physical,Intellectual,Emotional,Social ,Economic ,Moral,Religious and Spiritual.
If you challenge yourself physically eg. marathon runners,body gives warnings before they reach their full exhaustion.If you overcome that you can achieve a lot after that.Only by studying prolonged fasting did people realize that there is second pathway in the brain to supply energy thru omega fatty acids instead of glucose during emergencies.
If you challenge yourself emotionally, you look at life differently after severe adverse deprived conditions.That’s the reason you will never look at life again same way after extreme emotional experience like Losses and Highs.Only if you challenge your bias and beliefs,can there be new understanding of life.
If you challenge yourself economically,you learn to live within your means and love to live independently and realize money is only a means to achieve what you want.Most mega lottery owners are broke,bankrupt or dead as they have little frame work of mind to handle enormous wealth.Same goes for famous child stars and childhood prodigies.
If you challenge yourself spiritually,you can achieve true understanding of your position in the universe and achieve inner peace and tranquility.
Most of us spend our life regretting past and worrying about future ,ignoring the present even though that is the only thing that makes a difference.Universe has abundance of everything you want,it is upto you to develop mental structures and framework to take it.
Most of us spend our lives like being in a Canoe without paddles without any clear direction.Most of the time we get challenged by situations beyond our circumstances and we are least prepared to face such situations.However you can, by passion,dedication and training challenge yourself and change your framework of mind to be a better person.
If you are Entrepreneur,Your true METTLE is only known if you challenge yourself at every level to better yourself and the world around you.This should part of your life long learning and serving objective to make” OUR WORLD BETTER PLACE”.
Dr B B Katta

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Adult neurogenesis and neurodegenerative diseases: A systems biology perspective. Horgusluoglu E1,2, Nudelman K2, Nho K2,3, Saykin AJ1,2,3,4.


New neurons are generated throughout adulthood in two regions of the brain, the olfactory bulb and dentate gyrus of the hippocampus, and are incorporated into the hippocampal network circuitry; disruption of this process has been postulated to contribute to neurodegenerative diseases including Alzheimer’s disease and Parkinson’s disease. Known modulators of adult neurogenesis include signal transduction pathways, the vascular and immune systems, metabolic factors, and epigenetic regulation. Multiple intrinsic and extrinsic factors such as neurotrophic factors, transcription factors, and cell cycle regulators control neural stem cell proliferation, maintenance in the adult neurogenic niche, and differentiation into mature neurons; these factors act in networks of signaling molecules that influence each other during construction and maintenance of neural circuits, and in turn contribute to learning and memory. The immune system and vascular system are necessary for neuronal formation and neural stem cell fate determination. Inflammatory cytokines regulate adult neurogenesis in response to immune system activation, whereas the vasculature regulates the neural stem cell niche. Vasculature, immune/support cell populations (microglia/astrocytes), adhesion molecules, growth factors, and the extracellular matrix also provide a homing environment for neural stem cells. Epigenetic changes during hippocampal neurogenesis also impact memory and learning. Some genetic variations in neurogenesis related genes may play important roles in the alteration of neural stem cells differentiation into new born neurons during adult neurogenesis, with important therapeutic implications. In this review, we discuss mechanisms of and interactions between these modulators of adult neurogenesis, as well as implications for neurodegenerative disease and current therapeutic research. © 2016 Wiley Periodicals, Inc.

© 2016 Wiley Periodicals, Inc.


A: Adult neurogenesis occurs in two regions: the subgranular zone (SGZ) and the subventricular zone (SVZ). B: In the SVZ, neural progenitor cells (type B cells) give rise to type C cells, which differentiate to neuroblasts (type A cells). Type A cells migrate via the rostral migratory stream (RMS) and differentiate into neurons in the olfactory bulb (OB). Neuroblasts migrate via the RMS to the olfactory bulb and generate new neurons. C: In the SGZ, glial-like radial stem cells known as Type-I cells express glial fibrillary acidic protein (GFAP) and nestin. They divide to produce intermediate stage progenitors (Type-II cells), which then undergo further rounds of cell division to generate neuroblasts and post-mitotic immature granule neurons. Type II cells express Sox2, while neuroblast and immature neurons express doublecortin (DCX), PSA-NCAM, and calretinin. Mature neurons are defined by expression of NeuN.

Adult neurogenesis and neurodegenerative diseases A systems biology perspective 2016 Horgusluoglu

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Acronym Will Focussed LOVE for Success

L for Leadership

O for Organization

V for Vision

E for Energy

F for Focus

W for Will

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PANDA for Medical Ethics

P for Privacy and justice

A for Autonomy

N for No harm

D for Do Good

A for Access to Ethical Resources

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Habit Chain to Habit Chaining

How the ‘Seinfeld Strategy’ Can Help You Stop Procrastinating

BY James Clear             |                                                 January 27, 2014|

Jerry Seinfeld

Jerry Seinfeld is one of the most successful comedians of all-time.

He is regarded as one of the “Top 100 Comedians of All-Time” by Comedy Central. He was also the co-creator and co-writer of Seinfeld, the long-running sitcom which has received numerous awards and was claimed to have the “Top TV Episode of All-Time” as rated by TV Guide.

Seinfeld reached his peak in earnings when he made $267 million dollars in 1998. (Yes, that was in one year. No, that’s not a typo.) A full 10 years later, in 2008, Seinfeld was still pulling in a cool $85 million per year.

By almost any measure of wealth, popularity, and critical acclaim, Jerry Seinfeld is among the most successful comedians, writers, and actors of his generation.

However, what is most impressive about Seinfeld’s career isn’t the awards, the earnings, or the special moments — it’s the remarkable consistency of it all. Show after show, year after year, he performs, creates, and entertains at an incredibly high standard. Jerry Seinfeld produces with a level of consistency that most of us wish we could bring to our daily work.

Compare his results to where you and I often find ourselves. We want to create, but struggle to do so. We want to exercise, but fail to find motivation. Wanting to achieve our goals, but — for some reason or another — we still procrastinate on them.

What’s the difference? What strategies does Jerry Seinfeld use to beat procrastination and consistently produce quality work? What does he do each day that most people don’t?

I’m not sure about all of his strategies, but I recently discovered a story that revealed one of the secrets behind Seinfeld’s incredible productivity, performance, and consistency.

Let’s talk about that what he does and how you can use the “Seinfeld Strategy” to eliminate procrastination and actually achieve your goals.

Related: Forget Setting Goals. Focus on This Instead.

The “Seinfeld Strategy”

Brad Isaac was a young comedian starting out on the comedy circuit. One fateful night, he found himself in a club where Jerry Seinfeld was performing. In an interview on Lifehacker, Isaac shared what happened when he caught Seinfeld backstage and asked if he had “any tips for a young comic.”

Here’s how Isaac described the interaction with Seinfeld…

He said the way to be a better comic was to create better jokes and the way to create better jokes was to write every day.

He told me to get a big wall calendar that has a whole year on one page and hang it on a prominent wall. The next step was to get a big red magic marker. He said for each day that I do my task of writing, I get to put a big red X over that day.

“After a few days you’ll have a chain. Just keep at it and the chain will grow longer every day. You’ll like seeing that chain, especially when you get a few weeks under your belt. Your only job is to not break the chain.”

You’ll notice that Seinfeld didn’t say a single thing about results.

It didn’t matter if he was motivated or not. It didn’t matter if he was writing great jokes or not. It didn’t matter if what he was working on would ever make it into a show. All that mattered was “not breaking the chain.”

And that’s one of the simple secrets behind Seinfeld’s remarkable productivity and consistency. For years, the comedian simply focused on “not breaking the chain.”

Let’s talk about how you can use the Seinfeld Strategy in your life…

How to Stop Procrastinating

Top performers in every field — athletes, musicians, CEOs, artists — they are all more consistent than their peers. They show up and deliver day after day while everyone else gets bogged down with the urgencies of daily life and fights a constant battle between procrastination and motivation.

While most people get demotivated and off-track after a bad performance, a bad workout, or simply a bad day at work, top performers settle right back into their pattern the next day.

The Seinfeld Strategy works because it helps to take the focus off of each individual performance and puts the emphasis on the process instead. It’s not about how you feel, how inspired you are, or how brilliant your work is that day. Instead, it’s just about “not breaking the chain.”

All you have to do to apply this strategy to your own life is pick up a calendar (here’s an inexpensive one ) and start your chain.

Related: 3 Time Management Tips That Will Improve Your Health and Productivity

A Word of Warning

There is one caveat with the Seinfeld Strategy. You need to pick a task that is meaningful enough to make a difference, but simple enough that you can get it done.

It would be wonderful if you could write 10 pages a day for your book, but that’s not a sustainable chain to build. Similarly, it sounds great in theory to be able to deadlift like a maniac every day, but in practice you’ll probably be overtrained and burnt out.

So step one is to choose a task that is simple enough to be sustainable. At the same time, you have to make sure that your actions are meaningful enough to matter.

For example, researching good jokes each day is simple, but you’re never going to write a joke by merely researching. That’s why the process of writing is a better choice. Writing can actually produce a meaningful result, even when it’s done in small doses.

Similarly, doing 10 pushups per day could be simple and meaningful depending on your level of fitness. It will actually make you stronger. Meanwhile, reading a fitness book each day is simple, but it won’t actually get you in better shape.

Choose tasks that are simple to maintain and capable of producing the outcome you want.

Another way of saying this is to focus on actions and not motions, which is a concept that I explained in this article: The Mistake That Smart People Make

Mastery Follows Consistency

The central question that ties our community together — and what I try to write about every Monday and Thursday — is “how do you live a healthy life?” This includes not merely nutrition and exercise, but also exploration and adventure, art and creativity, and connection and community.

But no matter what topic we’re talking about, they all require consistency. No matter what your definition is of a “healthy life,” you’ll have to battle procrastination to make it a reality. Hopefully, the Seinfeld Strategy helps to put that battle in perspective.

Don’t break the chain on your workouts and you’ll find that you get fit rather quickly.

Don’t break the chain in your business and you’ll find that results come much faster.

Don’t break the chain in your artistic pursuits and you’ll find that you will produce creative work on a regular basis.

So often, we assume that excellence requires a monumental effort and that our lofty goals demand incredible doses of willpower and motivation. But really, all we need is dedication to small, manageable tasks. Mastery follows consistency.

Related: Yes, You Can Be Happy While Pushing Yourself to Success

A version of this article first appeared at


The author is an Entrepreneur contributor. The opinions expressed are those of the writer.


Habit chaining:This column will change your life

‘Ready? Here’s the tip: just do those things. You know – as opposed to not doing them       The Guardian,  Saturday 6 September 2014

Illustration: Joren Cull for the Guardian

First, this week, an astoundingly effective tip for developing beneficial habits, such as eating plenty of vegetables, flossing your teeth, keeping your desk tidy, phoning your mother or unfriendly people who post self-written poetry on Facebook. Ready? Here’s the tip: just do those things. You know – as opposed to not doing them. I’m aware this may strike some readers as relatively unastounding, perhaps even infuriatingly useless. Still, that’s one way of interpreting the underlying message of a popular – and not useless – new ebook, by the blogger SJ Scott, entitled Habit Stacking.

Much literature on habit change presents it as an arduous matter of personality transformation: somehow, and probably over months, you have to turn yourself into the kind of person to whom better habits come naturally. But in certain contexts, might that be a case of overcomplicating something that’s actually pretty simple?

The basic concept behind Scott’s (very short) book is an old one in psychology – “habit chaining”. The idea is to pick something you have no problem motivating yourself to do – brushing your teeth is the classic example – then link to it some habit you want to acquire: applying sunscreen, say. Habit stacking is just the nuclear-powered version. Make a list of small habits that take no more than five minutes each and 30 minutes in total, Scott advises. (Though those numbers are somewhat arbitrary, of course; tweak to suit your life.)

Then you’ll need to remember, and find motivation for, only one new piece of behaviour: to rattle through the checklist once a day. It’s probably worth warning any housemates that the resulting jumble of activities is going to seem pretty eccentric, as you suddenly rise from the dining room table to drink a glass of water, eat one of your five-a-day vegetables, text a friend, answer one long-neglected email, meditate for five minutes, pick one item of clutter to recycle, do 10 press-ups and wipe down the kitchen counter, to name several of Scott’s 90+ suggestions. On the upside, you’ll have them all out of the way.

There’s a point behind this seemingly very obvious trick, which is that one of the biggest obstacles to acting the way we’d like isn’t a question of personality change, but just of remembering what to do. That’s why surgeons are increasingly encouraged to follow pre-set checklists during operations, even though some resist it, convinced that their experienced brains – they’re surgeons, for God’s sake! – are superior to any list. (In fact, following such a list has been shown to cut surgery deaths by 40%.) Most of us have a dose of that doctorly arrogance when it comes to our capacity to remember. But how many useful activities in life go neglected, not because we lack the time or can’t muster the energy to do them, but simply because we forgot they were an option at all?

Habit stacking isn’t an approach I’d want to adopt for much more than the recommended half an hour a day: running through the checklist, I can report, feels robotic and dutiful, and not much fun. On the other hand, by 8am daily, I’d finished eight or nine things that would otherwise have nagged at me for the rest of the day. Sometimes, the secret of inculcating better habits is to forget all that inculcating business, and just do them.

Follow Oliver on Twitter

Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less [Kindle Edition]


Book Description

Publication Date: May 26, 2014

DISCOVER:: How to Add DOZENS of Positive Changes to Your Daily Routine


Want to improve your life, but don’t have enough time? Right now you could easily think of a dozen ways to instantly improve your life. Odds are, these ideas will only take a few minutes apiece to complete. The problem? You might feel like there’s not enough time to do all of them. One solution can be found using the power of “habit stacking.”

One Routine + Multiple Habits = Habit Stacking

We all know it’s not easy to add dozens of new habits to your day. But what you might not realize is it’s fairly easy to build a single new routine. The essence of habit stacking is to take a series of small changes (like eating a piece of fruit or sending a loving text message to your significant other) and build a ritual that you follow on a daily basis.

Habit stacking works because you eliminate the stress of trying to change too many things at once. Your goal is to simply focus on a single routine that only takes about 15 to 30 minutes to complete. Within this routine is a series of actions (or small changes). All you have to do is to create a checklist and follow it every single day. That’s the essence of habit stacking.

LEARN: 97 Small Habits that Can Change Your Life

In the book “Habit Stacking: 97 Small Life Changes That Take Five Minutes Or Less,” you will discover 97 quick habits that can instantly improve your life. Plus you’ll discover how to create a simple routine (managed by a checklist) that you repeat on a daily basis. Even better, you’ll discover a few tools that will keep you motivated and consistent. So even if you’re completely stressed out, you’ll still find the time and energy to complete these actions on a consistent basis.

By completing dozens of small habits on a daily basis, you’ll be able to make giant leaps forward in your business, strengthen your personal relationships, stay on top of your finances, get organized and improve your health.

DOWNLOAD:: Habit Stacking: 97 Small Life Changes That Take Five Minutes Or Less

Habit Stacking” contains a catalog of ideas you can use to take action in your life. You will learn:

  • How Habit Stacking Helps You Add MULTIPLE Small Changes
  • 8 Elements of a Habit Stacking Routine
  • Two Examples of a Habit Stacking Routine
  • 8 Steps for Building a Habit Stacking Routine
  • Productivity Small Changes (#1 to #17)
  • Relationships Small Changes (#18 to #31)
  • Finances Small Changes (#32 to #44)
  • Organization Small Changes (#45 to #60)
  • Spirituality & Mental Wellbeing Small Changes (#61 to #84)
  • Health & Physical Fitness Small Changes (#76 to #85)
  • Leisure (Small Changes #86 to #97)
  • Habit Stacking Disruptions and Challenges: What to Do!

It is to add multiple changes to your life all at once. All you need to do is to add habit stacking routines to your day.

Would You Like To Know More?

Download and start building powerful habits into your day.

Scroll to the top of the page and select the buy button.

Do you have a reach goal? Are you working toward something big and life-changing?

Saving for a home? Training for a marathon? Earning a degree? If you don’t have one

right now, you can likely remember a time when you were chipping away at one. While I

have had many reach goals, (getting two sons to college, remodeling a 40 year-old home),

the process of writing my doctoral dissertation is a great example of how using a routine

called habit stacking can help you accomplish your goal faster. I didn’t know I was habit

stacking, but according to S.J. Scott’s “Habit Stacking: 97 Small Life Changes That Take Five

Minutes or Less” (see book review), that is exactly what I did.

The doctoral dissertation is a research paper. It can take on several forms, but there are

many milestones and standards governing its completion. Its defense is the last step in

earning the PhD designation. Many candidates never complete the years-long process.

It is solitary and daunting. To get mine done, I established a series of small habits that

became my daily routine. Sticking to the routine created a sense of urgency and gave

structure to an otherwise rudderless journey. I could easily still be working on it were it

not for the routines that I developed then. I continue to use some of them today.

The first habit was to realize that my most productive hours were before noon. Thisdiscovery made it necessary to jettison all of my morning time wasters and get up earlier.I joined a daily 5:30am boot camp. I read the paper and did household tasks and shopping

in the afternoons and evenings. I went to bed early and stuck to the same sleep routineduring the week and on the weekends.


The second habit was to create the two-hour rule. The two-hour rule stated that after boot camp, shower, and breakfast, I had to spend two focused hours on the dissertation.If I couldn’t get into a good writing or research flow, I would organize or do administrative

tasks. I made myself spend a minimum of two hours on task and then would decidewhether to stop or continue. Ninety percent of the time I would end up with six or moresolid hours of progress.


The third habit was to delegate tasks that drove me nuts. I hated typing APA citations and

formatting pages. I found a starving grad student to work on the APA citations. I accepted

a friend’s generous offer to format and proofread. Without their help, I could still be

grinding away or locked securely in a rubber room. Instead, I earned my PhD designation

and ended up with my dream job. Scott equates these small habits to the

small hinges

that open big doors

. In my case, they literally did

Patricia M. Fuller has dedicated the last 15 years to designing and delivering wellness programs as a project

manager and contractor for Price waterhouse Coopers, LLP. Her training events earn consistently excellent

ratings for her holistic approach and her real world application.

Prior to concentrating in wellness, Pat taught accounting and auditing as an adjunct professor at the University

of Tampa. She earned her CPA designation in 1992 as a senior associate for Coopers & Lybrand. She has a

Masters in Business Administration from the University of Utah.

Pat has a PhD in holistic nutrition. In 2010, she was board certified by the Holistic Nutrition Credentialing

Board. Her areas of research include stress management and eating habits. She is a Certified Wellcoach and

a member of the Institute of Coaching. She is an annual attendee to The Harvard Medical School Conference,

Coaching In Leadership & Healthcare.


Drink a glass of


Clear your desktop

Remove distractions

Do the most

unappealing task


*Do work


in chunks of 25

minutes. Rest for

five minutes and

start again


| Have a Question? Email it to Dr. Pat!


This newsletter is for informational purposes

only and is not intended as medical advice.

For further information, please consult a

medical professional.



Director, Wellness



Scott and I are definitely reading from the same playbook. He maintains that

small practices repeated consistently over time lead to big changes. The reason

that people have trouble making life changes is they take on too much at once.

Apparently, we all have a limit to the amount of information that we can retain

in our short-term memories – he terms this our “cognitive load.” The average person’s cognitive load is seven “chunks” of information.

He gives 97 examples of changes in six different areas. Each must take less than

five minutes, improve your life and make sense for you. Since reading the book,

I have taken on a few more and am finding it helpful. My hope is that you find

at least one that resonates

Posted in Uncategorized | Leave a comment

Technique of Creative Visualization for treatment of Nightmares in PTSD by Dr B B Katta

November 21,2014

I have been in psychiatric practice for number of years.I have seen number of PTSD cases. It is frustrating and challenging to treat them as traditional medications like Antipsychotics and Antidepressants were of limited use.CBT is of limited use in treating some symptoms. In some cases exposure to trauma may worsen the symptoms complicating the situation further.

One of the challenging problems to treat is the persistent nightmares and flashbacks and bad dreams in patients with PTSD. Over number of years I have used and refined technique of ‘CREATIVE VISUALIZATION’ to deal with these nightmares effectively.I am planning to share my expertise to help these patients all over the world.

Dreams consist of sum of Past events and future plans and Day’s residue.There is little you can do to influence the first two in short time. However changing days residue can have immediate impact on the dreams and night mares.

CREATIVE VISUALIZATION is the technique of deliberately changing  the contents of dreams by changing the the contents of  what you think  prior to sleeping .

DREAM / NIGHTMARE  analysis and Management  as follows

DREAM JOURNAL /Recording-It is important to keep track of quantity and quality of nightmares over period of few weeks.So keep the pen and a book handy next to bed to record your dreams and as many  details you remember and its impact on you.

DREAM ANALYSIS-Quantity and quality of dreams,Common themes,Control of the dream,sequence,Communication and content [ bizarre],Known vs unknown people [TEA-Thought,Emotions,Action]

DREAM PLANNING– Like a director in a movie your job is to create a play with sequence of beginning , body and the end and Main part of the dream is the middle part. You are in control of the whole play.

You can use ABC technique to organize the dream sequence like mini  movie clip.

A for antecedents before action

B for main part

C for consequences  after the dream

PRACTICE OF VISUALIZATION- Once you worked out the dream  sequence plan ,you have to visualize the above sequence several times before going to sleep,long enough to appear/influence your dreams.You can combine Visualization with progressive  muscle relaxation and deep breathing.

FOLLOW UP PLAN– If you practice this technique for  few days you will be  surprised to see that you don’t remember your nightmares in next few days ,before they disappear for good. Sometimes the nightmares reappear during stressful times but they respond better to the same techniques again.

For example I had a patient with nightmares for number of years, of a person chasing him . We worked out  the sequence for a scene controlled and directed by a patient. Being  chased is the middle part. He choose the players. After the game is over they laughed and felt relieved it was only a game.Surprisingly the nightmares disappeared.

Please pass on this info to people so they can use it not only to help yourself to treat nightmares but also to develop very powerful positive dreams and thoughts to fulfill your goals.

If you like this post or have any suggestions drop a note to encourage.

Dr B B Katta

Posted in Uncategorized | Leave a comment