Cool! I actually tried out another IFS bot recently if you’re not aware already.

https://ifs-therapist.vercel.app/

Thanks for clarifying! Makes sense to me now.

My first day experimenting with this and had a question.

I worked for 90 min and went to lunch, which I usually take 60 min. However, I only earned 30 min of break assuming a ratio of 3.

I have back-to-back meetings for 2 hours after my lunch break. How much break time should I have after those meetings, since I took an extended lunch break?

Is it 40 min (120/3) or 10 min (40 min earned after 2 hour meetings - 30 min past earned break time due to lunch break)?

Or something else?

Ah, I've heard of this method before but never tried it. 

Wondering if you had any recommended resources for using this for software innovation? 

This is great, thanks! 

Was wondering if you knew of any sources of how efficacy wanes over time (or persists) for two-doses of Moderna? I'm not actually sure if I do need a booster since I have no clue what baseline I'm working with. 

Yes, my father passed when I was young, almost 20 years ago. I started therapy only last year as I became aware of the schemas (e.g. pursuing grand accomplishments to relieve/prevent feelings of emptiness reminiscent of his passing) that have been affecting my QoL. There may be other schemas I could be unaware of as well, but the pattern I see is that they revolve around my father's passing. 

Therapy has been great, however I've experienced greater effects through "self-therapy" using a combination of IFS, coherence and Focusing. 

Scott's post reminded of memory reconsolidation. It seems to me that a "trapped prior" is similar to an "emotional schema" (not sure if that's the right term from UtEB). 

If one can be aware of their schema or trapped prior, then there seems to be a higher chance of iterating upon it. However, it's probably not that simple to iterate even if you are aware of it. 

I found the distinctions between the terms for attention helpful, as well as techniques to cultivate one’s attention.

For me, I still find the differences between mindfulness and awareness elusive. I’m not sure if I comprehend the difference.

For example, let’s say I go for a hike and at the summit, I gaze upon a vast, lush mountain range. What is someone doing to practice mindfulness at that moment. What about when they are practicing awareness?

My guess would be that if they are practicing mindfulness, they are “tuning” to their senses: seeing the colors, textures, breadth and size of the mountains; feeling the sunlight absorbing into their skin; hearing the wind breeze through their hair.

And if they are practicing awareness, they are evaluating the experience. “Wow, this is beautiful.”

Is that what the difference is between mindfulness and awareness? Did I conflate focus (concentration) on ones’ senses with mindfulness?

It would be helpful to walk through one specific example (like the one I mentioned above) and how the different “levels” of attention apply.

What works for you to cultivate rational thinking, if you are not doing rationality exercises?