updates

docs/about/life/health.md

@@ -8,25 +8,31 @@ Take care of your physical health first, then keep doing that and take care of y
 
 ## Physical health
 
-1. Establish good sleep habits. Sleep is how the body recovers from stress.
-2. Exercise daily. Movement is how the body puts the stress hormones to work.
-3. Eat well. The gut-brain connection drives how we feel as we digest.
+Good physical health relies on quality sleep, daily exercise, and a healthy diet:
+
+- Establish good sleep habits: Quality sleep is essential for stress recovery. Understand your sleep needs and create a routine that supports restful sleep.
+- Exercise daily: Physical activity helps the body manage stress hormones. Engage in daily movement, even in small amounts.
+- Eat well: The gut-brain connection drives how we feel as we digest. Healthy food can be delicious. Preparing meals doesn't need to be time consuming.
 
 ## Mental health
 
-1. Self-care: Make time for self-reflection and self-awareness, and cultivate a positive self-image.
-2. Social support: Communicate openly and honestly with the people you trust and like. Social connections are essential for emotional well-being and provide a support network when you need help or someone to talk to.
-3. Stress management: Develop healthy coping mechanisms for dealing with stress and difficult emotions. Learn to recognize the signs of stress in your body and mind, and work on developing a proactive approach to managing stressors in your life.
+Maintaining good mental health involves self-care, building social support, and managing stress effectively:
+
+- **Self-care**: Make time for self-reflection and self-awareness, and cultivate a positive self-image.
+- **Social support**: Communicate openly and honestly with the people you trust and like. Social connections are essential for emotional well-being and provide a support network when you need help or someone to talk to.
+- **Stress management**: Develop healthy coping mechanisms for dealing with stress and difficult emotions. Learn to recognize the signs of stress in your body and mind, and work on developing a proactive approach to managing stressors in your life.
 
 ## Emotions
 
-- Feel and understand your emotions but don't let them control you. E.g. don't let fear guide your decisions.
-- Don't take things to personally. Stay objective and don't be offended.
-- Don't dwell on the past. Learn from it an focus on the present.
-- Don't make hasty (emotional) decisions. Take time to think about your decisions.
-- Don't avoid difficult conversations. Be open for dialogue and confront problems. Constructive disagreement is healthy for progress.
-- Don't engage in gossip. Show respect and be positive.
-- Don't blame others. You will loose credibility and authority. Acknowledge your own mistakes and rather discuss solutions and next steps with others.
+Effectively managing emotions is vital for personal and professional growth, as it helps us make rational decisions, build healthier relationships, and create a positive environment.
+
+- Feel and understand your emotions, but don't let them control you. For example, don't let fear guide your decisions.
+- Stay objective and avoid taking things personally. Don't be easily offended.
+- Focus on the present and learn from the past.
+- Take time to think through your decisions rather than making hasty, emotional choices.
+- Be open to dialogue and confront problems. A constructive disagreement is key to progress.
+- Show respect and positivity by avoiding gossip.
+- Acknowledge your own mistakes and discuss solutions and next steps with others to maintain credibility and authority.
 
 ## Mindfulness
 
@@ -45,3 +51,30 @@ Practice:
 - Pay attention to the physical sensations associated with breathing. Notice how the air feels as it enters and exits your body, the temperature of the breath, and any other sensations that arise.
 
 Consistency is key to developing mindfulness. Try to incorporate mindfulness into your daily routine, even if it's just for a few minutes each day.
+
+## Habits
+
+On average it takes around 66 days for a behavior to become automatic.
+Consistency and persistence are key factors in successfully establishing a new habit.
+
+### Forming a New Good Habit
+
+Be patient and consistent when forming a new habit: start small, track your progress, and reward yourself.
+
+- **Start Small**: Begin with a simple, achievable goal. For example, if you want to start exercising, commit to just 10 minutes a day.
+- **Be Consistent**: Perform the new habit at the same time each day to establish a routine. Consistency helps to ingrain the habit.
+- **Use Triggers**: Pair the new habit with an existing routine or cue, such as doing it right after brushing your teeth.
+- **Track Your Progress**: Use a journal, app, to-do list, or calendar—whatever works best for you. Visualizing your consistency and progress is both rewarding and motivating.
+- **Reward Yourself**: Allow yourself a small reward after completing the habit to reinforce the positive behavior.
+- **Stay Patient**: Understand that forming a new habit takes time. Be patient and persistent.
+
+### Getting Rid of Bad Habits
+
+To effectively break bad habits identify triggers and replace them with positive behaviors and reward yourself.
+
+- **Identify Triggers**: Recognize what triggers your bad habit. It could be stress, boredom, or specific situations.
+- **Replace with Positive Behavior**: Substitute the bad habit with a positive one. For example, if you bite your nails when stressed, try squeezing a stress ball instead.
+- **Change Your Environment**: Modify your surroundings to avoid triggers. If junk food is your weakness, keep healthier snacks at hand.
+- **Use Reminders**: Place visual or auditory reminders to avoid the bad habit. Sticky notes or alarms can be effective.
+- **Find Support**: Share your goal with a friend or join a support group. Accountability can help you stay on track.
+- **Practice Self-Compassion**: Don’t be too hard on yourself if you slip up. Recognize it as a learning opportunity and get back on track.

docs/about/life/reflect.md

@@ -1,5 +1,41 @@
 # Reflect
 
+Reflecting regularly on your goals and life choices is essential for personal and professional growth. It helps ensure that your actions align with your values, adapt to changing circumstances, and stay motivated. This practice not only fosters accountability and enhances decision-making but also identifies obstacles and promotes continuous learning. In essence, taking time to examine your progress and decisions is vital for thriving in an ever-evolving world.
+
+## Daily Review
+
+=== "EN"
+
+    - What am I doing today that energizes me or propels me forward?
+
+=== "DE"
+
+    - Was mache ich heute, dass mich begeistert oder voranbringt?
+
+## Quarter Review
+
+=== "EN"
+
+    - Am I on track with goals I have set for myself this year?
+    - What goals do I no longer want to pursue?
+    - Review your budget, spending habits, and savings to ensure they align with your financial goals.
+    - Reflect on job satisfaction and consider changes if necessary.
+    - Reflect on educational pursuits or professional training.
+    - Reflect on the quality of your key relationships with family, friends, and colleagues.
+    - Review the progress of your short-term and long-term goals.
+    - Set new objectives for the next quarter.
+
+=== "DE"
+
+    - Bin ich auf dem richtigen Weg, die Ziele zu erreichen, die ich mir für dieses Jahr gesetzt habe?
+    - Welche Ziele möchte ich nicht mehr verfolgen?
+    - Überprüfe dein Budget, deine Ausgabegewohnheiten und deine Ersparnisse, um sicherzustellen, dass sie mit deinen finanziellen Zielen übereinstimmen.
+    - Reflektiere über deine Arbeitszufriedenheit und erwäge Änderungen, falls nötig.
+    - Reflektiere über deine Bildungsbestrebungen oder berufliche Weiterbildung.
+    - Reflektiere über die Qualität deiner wichtigen Beziehungen zu Familie, Freunden und Kollegen.
+    - Überprüfe den Fortschritt deiner kurz- und langfristigen Ziele.
+    - Setze neue Ziele für das nächste Quartal.
+
 ## Yearly Review
 
 Questions are from [40-questions by kepano](https://github.com/kepano/40-questions)

docs/about/life/rules.md

@@ -2,17 +2,25 @@
 
 ![rules](_rules.jpg)
 
-## Do it anyway
+## Understand your incentive
+
+If you set goals be clear on why you want to achieve this goal. Usually this comes with downsides and setting the right priorities is essential for choosing the right path. However, be clear that the path usually is unknown to some extent and things will change. This is where your incentive kicks in and make a logical re-evaluation of the path chosen possible. Be true to yourself and understand your incentive when pursuing goals. Are you doing it for the right reasons? Is the reason you are doing something even achievable/still worth it or just a motivation to continue?
+
+![path_minimization](_path_minimization.png)
+
+### Do it anyway
 
 If friends alter their plans or back out at the last moment, don't be deterred. Continue with your plans, and you might encounter new faces along the journey. Reconnect with the initial reason you wanted to participate and go for it. If socializing was the primary goal, communicate your feelings to those who cancelled. It's smart to plan events that aren't overly dependent on others, guaranteeing you can see them through. This strategy not only simplifies the planning process but also reduces the risk of letdowns. Additionally, embarking on a journey alone or with a different group frequently leads to unexpected experiences and the formation of new friendships.
 
-## Do nothing
+### Do nothing
 
 Be able to do nothing. Allow yourself to unwind, releasing both the tension and the need for your actions to serve a specific purpose, even momentarily. Ultimately, action is inevitable, even if it manifests as mere stillness. The key to "Niksen", the dutch verb meaning "doing nothing", is to do nothing, without a purpose. As Olga Mecking puts it: "We always have in mind some kind of outcome. When we prepare meals, we think, ‘This meal will help me lose weight or will make me healthier.’ If we go for a walk, it has to be part of our 10,000 steps. So we lose that fun of just eating or just walking. So it’s about letting go of the outcome."
 
 Consider this a mental exercise, akin to the mental equivalent of progressive muscle relaxation. While planning to engage in Niksen might seem contradictory, it's a valid approach. The more one practices Niksen, the more natural and spontaneous it becomes, transcending the need for deliberate planning.
 
-## Mute stuff
+## Digital
+
+### Mute stuff
 
 Don't limit yourself in undesired ways but rather optimize how to consume information.
 
@@ -23,33 +31,70 @@ Don't limit yourself in undesired ways but rather optimize how to consume inform
 - Be active, not passive: Don't behave based on triggers like notifications, sounds, new mails. Read whenever you make yourself time for it. (This works for work as well)
 - Choose what to consume instead of consuming whatever is brought to you.
 
-## No free shower
+## File over app
 
-Before stepping into the shower, ensure you've worked up a sweat. If your day mainly involves desk work, engage in activities like running to break a sweat before you bathe. Commit to exercising first so every shower feels truly deserved.
+The principle of valuing files above applications underscores the importance of producing lasting digital assets. These assets should be both manipulatable and stored in universally readable formats. Opt for tools that provide such adaptability.
 
-## Buy Twice
+To guarantee that your documents remain legible for generations to come, even on computers from the years 2050 or 2525, they should also be understandable on a system from the 1960s. The lasting impact of your digital work depends more on the files themselves than on the software tools with which they were made. While applications might become obsolete, files have the potential to persist. Consider the ancient hieroglyphs in the Egyptian pyramids - the messages they convey are more significant than the instruments used to etch them.
 
-Obviously it is not a good idea to buy things you don't need with money you don't have to impress people that don't care. Buy things that spark joy and you are willing to actually use and make you happy/life better. Get rid of those things that don't. Know when to gift friends, sell, through away or store it for later.
+This principal can be extended to:
 
-Remember that you always pay twice for every purchase:
+- Don't be dependant on services that you can avoid.
+- If you use services understand how you can migrate to the next service before using it.
+- Prefer offline working tools if possible and feasible.
+- Keep it as simple and stupid as possible without limiting yourself on functions you need.
 
-- First you pay money have it
-- Then you pay time to use it
+### Own a domain
 
-Don't pay the first price if you won't pay the second price. This cycle leads to a feeling of insufficiency and self-defeat, as you accumulate an "unpaid" debt of second prices and end up feeling overwhelmed and time-poor.
+Owning a domain makes moving mail services easier.
+It also makes it possible to have endless aliases for various services. This allows username/mail AND password to be different for any service.
 
-Eventually you pay with more money and time to fix it, have it fixed or buy it again. This is the part where quality and repair friendliness maters. As the saying goes: "You get what you pay for", "Buy cheap, buy twice", "It's only cheap on paper"...
+### Use a password manager
 
-Not only usage leads to maintenance, repairs and placement: Your purchase will also age and become useless, old and broken over time. Find ways to re-purpose it or fix it and sell it. It may make sense to buy cheap first to learn what you actually need and appreciate the nice things.
+Until some distant future, passwords and 2FA will be the method of logging in to any service online.
 
-## File over app
+- The amount of passwords = the amount of services you use. This will grow and quickly becomes unmanageable when following basic password guidelines (every password should be different, complex and changed regularly).
+- You probably have more than one device on which you need your credentials. Password managers help you sync all credentials across your devices.
+- If you have a partner and/or children sharing passwords is a thing. Password managers help.
+- Password managers are not only ideal for credentials. Use them to store sensitive information of any kind you may need and comes in handy when you have access to one of your devices.
 
-The principle of valuing files above applications underscores the importance of producing lasting digital assets. These assets should be both manipulatable and stored in universally readable formats. Opt for tools that provide such adaptability.
+## Exercise
 
-To guarantee that your documents remain legible for generations to come, even on computers from the years 2050 or 2525, they should also be understandable on a system from the 1960s. The lasting impact of your digital work depends more on the files themselves than on the software tools with which they were made. While applications might become obsolete, files have the potential to persist. Consider the ancient hieroglyphs in the Egyptian pyramids - the messages they convey are more significant than the instruments used to etch them.
+### No free shower
 
-## Understand your incentive
+Before stepping into the shower, ensure you've worked up a sweat. If your day mainly involves desk work, engage in activities like running to break a sweat before you bathe. Commit to exercising first so every shower feels truly deserved.
 
-If you set goals be clear on why you want to achieve this goal. Usually this comes with downsides and setting the right priorities is essential for choosing the right path. However, be clear that the path usually is unknown to some extent and things will change. This is where your incentive kicks in and make a logical re-evaluation of the path chosen possible. Be true to yourself and understand your incentive when pursuing goals. Are you doing it for the right reasons? Is the reason you are doing something even achievable/still worth it or just a motivation to continue?
+## Possessions
 
-![path_minimization](_path_minimization.png)
+## This one sparks joy
+
+"This one sparks joy" is a phrase popularized by Marie Kondo, a tidying expert and author from Japan.
+It encapsulates the core idea of her KonMari Method, which is a system of simplifying and organizing your home by keeping only those items that "spark joy." 
+According to Kondo, if something makes you feel happy or joyful when you hold it, you should keep it; otherwise, you should let it go.
+
+Regularly evaluate your possessions, retaining only those that bring joy and discarding the rest.
+Unnecessary items not only consume physical space and require upkeep but also occupy your mental landscape.
+Often, these superfluous belongings lack a proper place in your home and frequently obstruct your living areas.
+
+### What to buy
+
+Obviously it is not a good idea to buy things you don't need with money you don't have to impress people that don't care.
+Rather buy things that spark joy and you are willing to actually use and make you happy/life better.
+Get rid of those things that don't.
+Know when to gift friends, sell, through away or store it for later.
+
+Remember that you always pay twice for every purchase:
+
+- First you pay money have it
+- Then you pay time to use it
+
+Don't pay the first price if you won't pay the second price.
+This cycle leads to a feeling of insufficiency and self-defeat, as you accumulate an "unpaid" debt of second prices and end up feeling overwhelmed and time-poor.
+
+Eventually you pay with more money and time to fix it, have it fixed or buy it again.
+This is the part where quality and repair friendliness maters.
+As the saying goes: "You get what you pay for", "Buy cheap, buy twice", "It's only cheap on paper"...
+
+Not only usage leads to maintenance, repairs and placement: Your purchase will also age and become useless, old and broken over time.
+Find ways to re-purpose it or fix it and sell it.
+It may make sense to buy cheap first to learn what you actually need and appreciate the nice things.

docs/about/me/books.md

@@ -1,6 +1,6 @@
 # Books
 
-Books i liked:
+Books I like:
 
 === "Knowledge"