add productivity blog posts

0/index.md

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+
+
+# SRVNAME Setup 
+
+## **a**
+
+![]()
+    
+    
+    	
+    
+
+## **b**
+
+![]()
+    
+    
+    	
+    
+
+## **c**
+    
+    
+    	
+    
+

coldshowers/index.md

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+
+
+# Cold Exposure: Where Discipline takes over Comfort 
+
+![](1.jpg)
+
+What the body and mind don't want, but actually needs. The perfect discipline practice. 
+
+## **The benefits of Cold Exposure**
+
+There is a common misconception out there, that cold is bad, because supposedly it makes you catch colds. But reality is that the cold is what you need to expose yourself to, to be able to reinforce your immune system, to prevent yourself from falling sick, such as catching colds.
+
+The first and foremost benefit is **immune system reinforcement** , as it enhances immune function and increases the number of white blood cells, which play a crucial role in fighting infections and cancers.
+
+Cold exposure has a significant impact on **metabolic health, as it activates the brown fat** , it increases the energy expenditure and promotes weight loss. Unlike white fat (that people want to get rid of), brown fat's activation allows you to feel more comfortable in cold temperatures, how big of a furnace you have to generate heat for your own body depends on the density of that Brown fat.
+
+Cold exposure **improves glucose and lipid metabolism, on top of enhancing insulin sensitivity** , which reduces risk factors associated with metabolic diseases such as obesity and type 2 diabetes.
+
+Exposing yourself to cold temperatures **reduces inflammation** by constricting your blood vessels, it helps in reducing pain in arthritis for instance
+
+It also aids in **muscle recovery, benefiting from the inflammation reduction** as explained above. (if muscle growth is the goal, you'll need to wait one hour after exercising, to expose yourself to the cold, but that's not our goal here.) 
+
+Most importantly, cold exposure improves your **mental health and mood** , the primary mechanism at work is the release of norepinephrine and dopamine, which acts as a mood booster, promoting feelings of alertness and wellbeing.
+    
+    
+    This is essentially the opposite of indulging into too much pleasure, which would "spike" and deplete your dopamine of the day (leaving you depressed for the rest of the day), which would lower your baseline. **Instead you are intentionally entering a stressful situation** , which causes your dopamine to gradually increase for many hours after the cold exposure. Leaving you with a ton of energy to do your work in the morning.
+    
+    
+
+Cold exposure, also aids in brain health, the activation of cold shock proteins enables specific proteins crucial for rebuilding synapses (the connections between the nerve cells)
+
+## **How to practice Cold Exposure**
+
+There are a few methods to do Cold exposure, you have Ice baths, Cryotherapy, jumping into the nearest lake, **or more simply (and cheaply) Cold Showers.**
+
+![](1.png)
+
+How cold ? Resistance to cold temperatures varies from person to person. So we'll go with the following scale : 
+
+  1. Pleasant temperature
+
+  2. Neutral temperature
+
+  3. **Slightly cold temperature**
+
+  4. **Uncomfortably cold, yet safe temperature**
+
+  5. Dangerously cold temperature
+
+
+
+
+What we're aiming for here is **your current "uncomfortably cold, yet safe" temperature**. If you were to try my current "uncomfortably cold" temperature (as i have been practicing cold exposure daily for more than 8 months), your heart would probably stop immediately, so stay within the safezone, do not force yourself.
+
+How long ? **At the minimum 11 minutes per week** is what you need to be able to have positive results. 
+
+If you want to see more benefits, try to make it even more. My daily shower is approximately 10 minutes long, and now, i take it ice cold right from the beginning, the whole time. For me this amounts to a little more than 60 minutes of cold exposure per week, where for me the benefits are undeniable (for example remaining in contact with my entire family (that caught colds) without getting any of it for 2 whole weeks, remaining OK the whole time and after).
+
+**WARNING VERY IMPORTANT:** You are reinforcing your immunary system by breathing in and out as much air as you possibly can, **so you need to intentionally slow down and deepen your breathing** , while undergoing the cold exposure. Check out [Wim Hof's breathing method](https://www.youtube.com/watch?v=0BNejY1e9ik) for more details on that:
+
+![](2.png)
+
+At first when you are starting to adapt to the cold, you'll have to breathe intentionally as described above, but later down the road you won't need to do it anymore.
+
+As the goal is to gradually work up your cold tolerance, if you want to do it like i did, put the shower temperature at the "slightly cold" temperature, and every day, **very slightly turn it down, to a slightly lower temperature, without ever turning the temperature up again.** The temperature either stays the same (at that slightly cold temperature) or goes down, but it must never go back up again.
+
+You'll probably be suprised to see after a while, that the heat you usually sought when entering the shower no longer needs to come from the water, **the heat comes from your own Body.** That's when you know the brown fat is being activated. **This is a clear reminder, that what can be achieved from outside, can also be achieved from within.**
+
+## **The Morning Battle**
+
+You are waking up early today, your body wants to remain in bed, but you decide that you are going to get up early.
+
+Because you do not intend to let your body decide things on it's own, You make it stretch entirely with [the yoga practice](../yoga/index.md) of your choice. 
+
+Great, you started to control over your body for the day, it's time to get it to refine the blade now.
+
+It's also time to get control over your own mind now. What does it want ?
+    
+    
+    "Come let's go back in the bed and stay warm, put on that cover and turn up the heater!"
+    
+    
+
+But after reading all the benefits of cold exposure above, you're not going to miss out are you ?
+
+There's only one thing you need to remember: **That water is as cold as it needs to be, it is perfect the way it is.**
+
+Take your time to get used to the cold water, take your time. Start with the hands, then the arms, then the shoulders, then the legs, then the crotch area, then the belly, then the torso, then the back, and lastly the neck, the head and your face for last.
+
+Then as usual, clean yourself, **but without ever turning up the temperature** , take your time to finish cleaning yourself, there's no rush.
+
+## **Digging deeper**
+
+If you want to see faster progress, and are willing to dig deep into it like i did, directly switch to that uncomfortably cold temperature, You will see that your body is going to make you breathe through your mouth instinctively. it's going to be a vivid reaction at first, the typical fight or flight stress response. 
+
+Look at how your body is reacting: gasping for air, **and instinctively breathing deeply**
+
+Listen to what your mind is saying: "Get me out of here! Turn the temperature up!"
+
+_Controlling the Body:_
+
+With the cold water flowing down from the head downward onto the rest of your body, stay immobile, with your joined hands together. Stop breathing through your mouth, only breathe through your nose, and try to breathe more slowly, in a controlled manner.
+
+_Controlling the Mind:_
+
+In that same posture, once your Body is firmly in your control, and breathing steadily, see if you can think up the [3 Nihilism Mantras](../nihilism/index.md) with each inhalation and exhalation:
+    
+    
+    [Opus Nihil:](../opus-nihil/index.md) to dissolve your compulsions
+    Inhalation: I want nothing,
+    Exhalation: I need nothing
+    
+    [Scio Nihil:](../scio-nihil/index.md) to dissolve your beliefs
+    Inhalation: I know nothing,
+    Exhalation: I know nothing else
+    
+    [Sum Nihil:](../sum-nihil/index.md) to dissolve your identities
+    Inhalation: I am nothing,
+    Exhalation: I am noone
+    
+    
+
+You will see, in that stressful situation it will not be easy to get your mind to repeat those mantras with each inhalation and exhalation consistantly, but once you are able to do that, while doing your daily cold exposure, this is when both your mind, and your body are taking instructions from you. This is when you can truly say that you have chosen [Discipline over Comfort.](../discipline/index.md)
+

diet-n-mental-health/index.md

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+
+
+# Preparing the Body - Diet to favor cerebral activity
+
+#### The article initially covers the misinformation and disinformation regarding macronutrients in the pharma-industry. It is highly recommended to read.
+
+  
+
+
+#### or skip to main content
+
+# **Sugar is public enemy #1**
+
+### Sugar (especially refined) is the worst thing to eat because it is a poison to your body.   
+  
+It is a simple carbohydrate that is quickly absorbed into the bloodstream, causing a spike in blood sugar levels. This can lead to a number of health problems, including: 
+
+#### 
+
+  * Weight gain: Sugar is a high-calorie food that can contribute to weight gain if it is consumed in excess.
+  
+
+  * Type 2 diabetes: Sugar can increase your risk of developing **type 2 diabetes** by causing insulin resistance. Insulin is a hormone that helps the body use glucose for energy. When you eat sugar, your body produces insulin to help lower your blood sugar levels. However, if you eat too much sugar, your body can become resistant to insulin, which can lead to type 2 diabetes.
+  
+
+  * Heart disease: Sugar can increase your risk of developing heart disease by raising your blood pressure abnormally and bad cholesterol levels.
+  
+
+  * Stroke: Sugar can increase your risk of having a stroke by damaging the blood vessels in your brain.
+  
+
+  * Cancer: Sugar can increase your risk of developing cancer by promoting the growth of cancer cells.
+  
+
+  * Tooth decay: Sugar is a major cause of tooth decay. When you eat sugar, the bacteria in your mouth feed on it and produce acids that can damage your teeth. This can also rarely result in decay of nerves in the mouth and worse consequences.
+
+
+
+###   
+  
+The worst part about sugar (and also many "anti-depressants" - more on them later) is instant gratification.   
+  
+It is like putting a band-aid on a deep wound and telling that it'll heal. It will not.   
+** Sugar intake triggers the release of dopamine - the 'feel good hormone'.   
+  
+However, the sudden increase in blood-sugar levels are coupled with insulin, which decreases the amount of blood-sugar level, that dips down the already dropping dopamine level.   
+  
+Continuous cycles of this leads to what's called the "Dopamine Baseline Level" increasing more than decreasing. This causes your body to get used to high levels of dopamine - which is directly related to happiness, motivation, desire for hard work, and good mental health. 
+
+  
+  
+
+
+###  Therefore, in a nutshell, the greater the sugar (high dopamine) intake, the more that the baseline bloats, so the tasks that felt rewarding are now way less rewarding. As a result, you now want more sweets to feel good than earlier, you want more 'junk food' to feel good than earlier, and so on. 
+
+  
+  
+
+
+### The graph below tries to illustrate how it works.
+
+  
+![](dopamine-tolerance.png)
+
+_Sidenote:_ daily [cold exposure](../coldshowers/index.md) improves glucose and lipid metabolism, on top of enhancing insulin sensitivity, which reduces risk factors associated with metabolic diseases such as obesity and type 2 diabetes.
+
+## **(cis, unsaturated) Fats are good for you**
+
+####  Now that the sugar is our of our way, we are already very healthy. Now its time to gain healthy energy instead of the unhealthy one that sugar gives. 
+
+  
+
+
+## Benefits of unsaturated fats
+
+### 
+
+  * Improving brain function: Unsaturated fats are essential for brain development and function.
+  
+
+  * _They can help to improve memory, learning, and mood._ They are directly responsible for the cognitive speed of your brain as they enhance the transmission of electric signals among neurons.
+  
+
+  * _Reducing the risk of cancer:_ Unsaturated fats have been shown to reduce the risk of some types of cancer, such as breast cancer and colon cancer.
+  
+
+  * _Improving bone health:_ Unsaturated fats can help to improve bone health by increasing the absorption of calcium.
+
+
+
+  
+  
+
+
+### Essential fatty acids (EFAs) like 'Omega 3', 'Omega 6' are crucial for cognitive (thinking, learning, remembering, logical analysis) functions of the brain.   
+  
+Omega-3 fatty acids are essential fatty acids that are important for brain development and function, and they have been shown to protect against cognitive decline.   
+  
+Omega-6 fatty acids are essential fatty acids that are important for the production of hormones and other signaling molecules. 
+
+## **Cholestrol is bad for you!!.......................right..?**
+
+### One of the biggest lies we've been told is that cholestrol is bad for you. You might've heard doctors say that it clogs your arteries and that you should avoid cholestrol at all costs.
+
+  
+  
+
+
+### Let me list the things cholesterol is actual responsible for.
+
+#### 
+
+  1. Sex hormones - Testosterone (& derivatives) and Estrogen (& derivatives)
+  
+
+  2. Reduces various types of Cancers
+  
+
+  3. Protects brain from internal damage
+  
+
+  4. Essential for many bodily functions, including other hormones' production and cell growth
+  
+
+  5. Decreasing inflammation (especially the one caused by bad (shit) seed oils and our dear poison - Sugar)
+
+
+
+  
+  
+
+
+* * *
+
+## **Critical Note**
+
+#### When you eat a lot of carbohydrates (explaination coming up), the fats you eat are stored in the body as reserve energy, which realistically, in today's day and age, we don't need.   
+  
+This localisation of fats (near gut and face in males, near thighs and over the time near mammary glands in females) is often indicated by low LDL (chemical that transports cholesterol and fat around) yet high cholestrol; that is, there's fat being moved around the blood but is not used, thus it often gets clogged in the arteries and bulks up as what we know as fats, in front of the belly.   
+  
+Because doctors are trained by schools affiliated with Big Pharma (we'll talk about in a bit), their immediate reaction to this is to decrease fats and increase carbs (carbohydrates) in your diet.   
+  
+Your body prefers burning carbohydrates because carbohydrates (including sugars) have high energy density than proteins and need less power to break down than fats. However, the energy gained from burning the carbohydrates is unclean energy and the side products are often bad for you.   
+  
+When you start eating even more carbohydrates and decrease the amount of fat, all you're doing is keeping the old fat in its place and adding more fat to the pile, all while burning more dirty energy.   
+  
+However, what the big pharma (+ google) does not tell you is that the best way to get rid of _body fat_ and the cholestrol clog in your arteries, is decrease the amount of carbohydrates you eat _**drastically**_.   
+  
+This stops the body from 1. Burning dirty energy, and 2. Start using up the fat reserve and start moving the cholestrol and fats with the help of LDL.   
+  
+As we talked about fats being more energy dense and cleaner than carbohydrates, your body now burns fats without feeling heavily lathargic. This also unclogs the arteries because now your body is in a state of burning fats for energy and it needs as much fats as it can to burn and give you energy.   
+  
+Some people unfortunately, are born with really rare genetic mutation where they can not digest healthy plant-based cholestrols/oils (sitosterol/Beta-sitosterol) from sources like Avocado and Olive and end up clogging it up in the arteries. Again, this is SUPER RARE and you probably do not have it unless you had to go to a doctor and the doctor said that to you. 
+
+* * *
+
+## **"Food Pyramid" - the most successful business campaign**
+
+  
+![](food-pyramid1.jpg)   
+  
+
+
+###  After what was said earlier about fats being essential and the only way to not have body fat and feel lathargic while also having a sane functioning non-brain-foggy focused mind is to drastically decrease the carbohydrate intake and increase the (healthy) fat intake, have a very close look to the pyramid.   
+  
+What does it say? 
+
+#### 
+* Mostly eat carbohydrates.
+* Eat really less amounts of fats.
+* _Eat less salt_ (more on that below).
+
+  
+  
+
+
+## **Big Pharma's Deception**
+
+### If this wasn't enough, lets look at how the "normal levels" of certain things in our blood have changed in just 40 years.
+
+  
+![](normal-levels.png)
+
+#### I have people running after me telling me that all of this is alright and that even if they (organisations) are affiliated with pharmaceutical companies, they wouldn't lie.   
+  
+They said the same thing about our privacy btw. Yet here we are. 
+
+# **Preparing the body**
+
+  
+
+
+### Now that we have understood the reality of the necessary macronutrients and how we should not blindly let a company control our health, lets look at how do we successfully implement it
+
+  
+  
+
+
+## Lets go through how you can improve your diet step-by-step:
+
+### 
+
+  1. Cutting out the Sugar. (You can lower your sugar consumption by eating Fruits instead)
+  
+
+  2. Do some amount of Cardiovascular exercise (minimum 150 - 180 minutes per week). See [Yoga Angamardhana](../yoga/index.md) for that.
+  
+
+  3. Get at least 15 minutes of [cold exposure](../coldshowers/index.md) every week. This will also aid in the cellular cleansing by reinforcing your immune system.
+  
+
+  4. Calculate your Body Mass Index (BMI)
+  
+
+  5. Take a Blood test [CBC/Cholestrol/Blood-sugar/Sex-hormone] (check with a nutritionist or a doctor for accurate advice on what you may immediately need to regain balance) 
+  
+
+  6. Get enough ample and quality sleep every night, it is an absolute requirement for everything health-related.
+  
+
+
+
+# **How to eat properly**
+
+First of all the most important part is the meal frequency: **2 meals per day at the most**. Eat once at noon, and Eat once in the evening. **No snacking, no breakfast.** That is because you want your body to actually naturally cleanse itself on the cellular level, the cancerous cells are consumming much more than regular cells, hence by intentionally spacing out your meals you are starving off all the cells that shouldn't eat more than they should. **You cannot go through this natural cleansing without having an empty stomach** , this is essential to prevent cancerous cells from forming within you. 
+    
+    
+    -6h00: Waking up
+    
+    -12h00: Lunch Time (food)
+    
+    -19h00: Dinner time (food)
+    
+    -22h00: Sleep
+    
+    
+
+That means you sleep hungry, and wake up hungry, and this is totally intentional **because your body and brain work at their best only when your stomach is empty.** In my above recommendation, we are leaving a total of 15 hours gap between Dinner time and the next day's Lunch time.
+
+You need to experiment with food. Just check how long you are digesting a certaint type of food, and if you are alive and energetic after digesting it. **If your body feels like it wants to go the grave after eating something** and you feel like you can't function properly after digesting, **your body is clearly telling you that this is not good food** , it is having a hard time with it.
+
+You can't just buy a petrol car and pump diesel into it. While it may still roll around haphazardly, **you want to function at your best, so you need to use the right fuel for this body and brain.** The requirement is not what tastes good, but rather: 
+
+  1. **How long does the digestion take ?**
+
+  2. **How friction-free is the digestion ?**
+
+  3. **How energetic and alive your body feels after digesting it ?**
+
+
+
+
+You will see after experimenting a bit, that **your body digests best what is furthest away from you from an evolutionnary perspective.** Try out eating only meat for one meal and observe how your body feels, based off the above 3 criterias. You'll see that it takes forever to digest that kind of food, the body will be dragged down by the inertia caused by the digestion itself, and you won't feel energetic at all you'll most likely want to sleep (even though you cannot properly sleep and properly digest at the same time). And as a counter example, see how your body feels after eating what i recommend below:
+
+If your **body feels agile and alive** and it **doesn't take long to digest** , your body is telling you that **this is good food** because it is not building up inertia, but rather it is making it feel alive and well. Inertia is not what you are looking for when you want to live, as death basically is total inertia. You need aliveness, energy and agility.
+
+On top of that, the more intertia you make your body go through while eating, the more you will need to sleep for your body to repair the damage done that has been done. But if you eat the right kind of food, your sleep quota will go down, as there will be less damage done to the body, meaning less maintenance to do on the body, meaning less sleep will be required.
+
+  1. **_Fruits_ : the best possible fuel for your body**, your body digests them very quickly (**30 mins digestion time**) and your body feels alive and agile afterward. There is sugar in nearly all fruits out there, so you can use fruits to cut down your sugar intake to the strict necessary.
+
+![](fruits.png)
+  2. **_Vegetables:_ the next best fuel for your body**, your body also digests them faily quickly (**45-60mins digestion time**) and leaving your body feeling well afterward.
+
+![](vegetables.png)
+  3. _Eggs:_ Great for cholesterol (without raising the risk of heart disease), proteins, choline (another essential nutrient for brain health), and Vitamins A, B12, B2, B5, and more. (**30 mins digestion time**)
+
+![](eggs.png)
+  4. _Essential Fatty Acids, Fossil Lipids and EPAs:_ **That also includes eating Fish in general, Fish oil, Chia seeds, Walnuts, Soybeans, Olive oil, Coconut oil**. This will do wonders for your neuron membranes. These are the aforementionned Omega Sixes and Omega Threes, which are essential for your brain health. (**1h30 digestion time**)
+
+![](fish.png)
+  5. _Organic Ground Nuts:_ (soak them in water for 5 hours) to clean them. Then peel them. this is a rich source of protein (yes, you don't need meat for proteins), fat and fiber. (**1h30 digestion time**)
+
+![](nuts.png)
+  6. _Water:_ That's an obvious one, as approximately 70% of your body is water after all. **But only consume water either before eating, or after the digestion has finished.** don't just eat and drink at the same time, as the water will make the digestion longer than it should be. Above all this is why Fruits are the best possible fuel as they contain water, and this on the other hand actually helps with the digestion. Now don't just drink a fixed amount of water, listen to your body. If it is thirsty, you must drink enough water to quench that thirst, without interfering with the food digestion. 
+
+![](water.png) 
+
+
+Don't forget to eat diversely, as this is vital for **your overall gut health (and gut microbiome)** so dont hesitate to eat different types of fruits, vegetables, nuts, fish, etc. This will help support digestion, nutrient metabolism, energy expenditure, regulating hormones secretion, modulating your immune system, and influencing your brain function (yes, there is a strong [connection between your gut and your brain](https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection), believe it or not) and emotional wellbeing.
+
+And that's it! Now you should have enough advice on how to improve how you eat, remember to experiment with food and to carefully listen to what your body is saying about it when digesting it, and how it feels after digesting it.
+

discipline/index.md

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+
+
+# Discipline over Comfort 
+
+Who is the one in control ? Who is taking the decisions in your life ?
+
+## **When the Body chooses**
+
+![](1.png)
+
+Over time, ever since you were born, you gathered a heap of food that you call your body.
+
+Over time, you have let this body of yours do what it wanted or prefered.
+
+The sweet and good-tasting food and drinks, the sweet comfort of the bed, the heater turned up high, or maybe even substances that you didn't need in the first place...
+
+**Now, if you were locked up in an empty room for one week, with just 2 meals per day, could your body remain at ease the entire time ?**
+
+Tell me, are you truly the one in control here ? 
+
+## **When the Mind chooses**
+
+![](2.png)
+
+Over time, ever since you were born, you gathered a heap of information from outside, that you call your mind.
+
+Over time, you started to believe that you were things that you have never been, and you have strongly identified with those things.
+
+With those identities that you have gathered, your perception of the world has narrowed, to protect that which you identified with.
+
+With that narrowed view, and with most certainly shame being brought upon ignorance, you have also started to believe, things that you do not truly know.
+
+Few of those beliefs, may include things that you do not truly want, and things that you do not truly need.
+
+**Now, if you are being left in a room for one week with nothing to do, could your mind remain quiet, at ease the entire time ?**
+
+Tell me, are you truly in control here aswell ?
+
+## **You are not this Body, nor this Mind.**
+
+![](3.png)
+
+Is this Body a weight that you have to drag every day? Or is it a reliable tool at your disposal to do anything you want ?
+
+**You are not your Body, your Body should not get to decide for you.**
+
+Is this Mind an unstoppable cacophony ? Or is it a platform for you to reflect on the past, act in the present, and project into the future ? 
+
+**You are not your Mind either, your Mind should not get to decide for you either.**
+
+If you want to claim to be the one in control of your life, **Discipline is the answer,** for your Body, and your Mind, before anything else. 
+
+Why does it matter what your Body wants, or what your Mind wants? Should they do their own thing, and not take orders from you ?
+
+**Your tendency to give in to Comfort is what has led you to forsake the control you were supposed to have over your Life.**
+

graphs/index.md

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+
+
+# Reflecting: How to use graphs to help Brainstorming ideas (draw.io) 
+
+## **Why make graphs ?**
+
+Because a well-written graph is worth a thousand words, you are conveying the same amount of information in one image, than you would convey in 20 lines of explanations. It is also something that you need to do in order to not loose your viewers' focus. Especially if they are not on the same technical level as you. 
+
+## **How to make Graphs**
+
+If you are showcasing a complex tutorial please put into a graph what you are talking about. I used to make graphs using yEd Graphs (but it's closed source) so instead as of q3 2024 i'm using Drawio to make them, both tools have got everything you need to write complex graphs.
+    
+    
+    [ mainpc ] [ /dev/pts/3 ] [blog/opsec/manifesto]
+    → apt search draw.io
+    Sorting... Done
+    Full Text Search... Done
+    draw.io/now 24.7.17 amd64 [installed,local]
+      draw.io desktop
+    
+    [ mainpc ] [ /dev/pts/3 ] [blog/opsec/manifesto]
+    → apt install draw.io
+    
+    [ mainpc ] [ /dev/pts/3 ] [blog/opsec/manifesto]
+    → drawio
+    
+    
+
+` ![](../../opsec/contribute/31.png) ![](../../opsec/contribute/32.png) ![](../../opsec/contribute/33.png) ![](../../opsec/contribute/34.png) ![](../../opsec/contribute/35.png)
+
+If you want to use my logos for onymity, surveillance, centralisation, complexity, etc you can find them in the **blog-contributions/opsec/logos/** directory:
+
+![](../../opsec/contribute/36.png)
+
+Then, i'll let you go through the [drawio documentation](https://www.drawio.com/doc/) to learn how to use it, as there's alot to cover to add logos, change shapes, add text, add arrows, etc:
+
+![](../../opsec/contribute/37.png)
+
+And in the end you can make good looking graphs like this one:
+
+![](../../opsec/contribute/38.png)
+
+And that's it! You just made it easier for your readers to understand what you want to convey to them, and you're not loosing half of your potential viewers on unecessary walls of text. 
+

kanban/index.md

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+
+
+# Collaborative Project Management (Kanban in Forgejo) 
+
+![](0.png)
+
+## **What tools can i use ?**
+
+Let's say you have a project with too many todolists for you to complete in one month like in our example from this [previous tutorial](../microworkflow/index.md). While this kind of todolist organisation may work for individual work, this may not be ideal for collaborative work, where let's say you have 10 people that want to work on your project.
+
+Rather than literally sending them your todo list text files over chat, you guessed it, you need a better, more serious solution. If you are familliar with Git (which is a distributed version control system, used to track versions of files), you may be thinking Github already, it is the biggest service for hosting open source code online, [but the problem is that it was acquired by Microsoft in 2018.](https://github.blog/news-insights/company-news/github-and-microsoft/) So if you're like me and you don't want your repositories taken down whenever microsoft feels like it (like what happened to [Tornadocash](https://www.eff.org/deeplinks/2023/04/update-tornado-cash?language=el)), you need to put your repositories elsewhere:
+
+![](2.png)
+
+Therefore to stay in line with our OPSEC requirements we need to use the FOSS, self-hostable alternative: Forgejo. We'll use our [Forgejo instance](http://git.nowherejezfoltodf4jiyl6r56jnzintap5vyjlia7fkirfsnfizflqd.onion/) for this tutorial, but you can do the same on your own Forgejo instance (here's the [tutorial](../../opsec/forgejo-anon/index.md) on how to setup your own .onion Forgejo instance).
+
+## **Creating the repository**
+
+First you need to register (feel free to use a throwaway email if you want), and then you need to create your first repository:
+
+![](1.png) ![](3.png)
+
+Now here we create our collaborative project repository:
+
+![](4.png)
+
+Then to you can create your readme file and the first commit in it, with the tutorial that's showcased:
+
+![](5.png)
+    
+    
+    [ mainpc ] [ /dev/pts/13 ] [~/Documents]
+    → mkdir my-collaborative-project
+    
+    [ mainpc ] [ /dev/pts/13 ] [~/Documents]
+    → cd my-collaborative-project
+    
+    [ mainpc ] [ /dev/pts/13 ] [~/Documents/my-collaborative-project]
+    → vim README.md
+    
+    [ mainpc ] [ /dev/pts/13 ] [~/Documents/my-collaborative-project]
+    → cat README.md
+    welcome to my collaborative project!
+    	
+    [ mainpc ] [ /dev/pts/13 ] [~/Documents/my-collaborative-project]
+    → git init
+    git checkout -b main
+    git add README.md
+    git commit -m "first commit"
+    git remote add origin http://git.nowherejezfoltodf4jiyl6r56jnzintap5vyjlia7fkirfsnfizflqd.onion/nihilist/my-collaborative-project.git
+    git push -u origin main
+    hint: Using 'master' as the name for the initial branch. This default branch name
+    hint: is subject to change. To configure the initial branch name to use in all
+    hint: of your new repositories, which will suppress this warning, call:
+    hint:
+    hint:   git config --global init.defaultBranch 
+    hint:
+    hint: Names commonly chosen instead of 'master' are 'main', 'trunk' and
+    hint: 'development'. The just-created branch can be renamed via this command:
+    hint:
+    hint:   git branch -m 
+    Initialized empty Git repository in /home/nihilist/Documents/my-collaborative-project/.git/
+    Switched to a new branch 'main'
+    [main (root-commit) c567662] first commit
+     1 file changed, 1 insertion(+)
+     create mode 100644 README.md
+    
+    **Username for 'http://git.nowherejezfoltodf4jiyl6r56jnzintap5vyjlia7fkirfsnfizflqd.onion': nihilist
+    Password for 'https://nihilist@git.nowherejezfoltodf4jiyl6r56jnzintap5vyjlia7fkirfsnfizflqd.onion':yourpassword**
+    
+    Enumerating objects: 3, done.
+    Counting objects: 100% (3/3), done.
+    Writing objects: 100% (3/3), 250 bytes | 250.00 KiB/s, done.
+    Total 3 (delta 0), reused 0 (delta 0), pack-reused 0
+    remote: . Processing 1 references
+    remote: Processed 1 references in total
+    To http://git.nowherejezfoltodf4jiyl6r56jnzintap5vyjlia7fkirfsnfizflqd.onion/nihilist/my-collaborative-project.git
+     * [new branch]      main -> main
+    branch 'main' set up to track 'origin/main'.
+    
+    
+
+And from here as you can see, we have our README.md file thats visible from the repository:
+
+![](8.png)
+
+Now let's say you have multiple todolists like we previously saw (just exclude the "master todolist" (titled 0,txt) that is to be considered an index to list the other todolists), you can consider those as "issues" from now on.
+    
+    
+    [ mainpc ] [ /dev/pts/4 ] [~/todo lists]
+    → cat 0.txt
+    -Project Opsec (243 -> 211)
+            -Privacy Category (2112)
+                    **-Linux Host OS Task (21121.txt)**
+            -Anonymity Category (2113)
+            -Deniability Category (2114)
+                    **-Veracrypt Task (21121 -> 21141.txt)**
+                    **-Deniable VMs Task (21141 -> 21142.txt)**
+    
+    -Project Infrastructure (24)
+            **-setup VPS  (241)**
+            **-create the blog (241 -> 242)**
+            **-officially announce the blog is accepting contributions (242 -> 243.txt)**
+    
+    
+
+Below you have the example of a detailed todolist:
+    
+    
+    [ mainpc ] [ /dev/pts/4 ] [~/todo lists]
+    → cat 21142.txt
+    -Deniable VMs todo list, not Task (21141 -> 21142)
+            -To be explained:
+                    - What is the usecase ?
+                    - What tools are going to be used ?
+                    - Why do we need Veracrypt ?
+                    - Why do we need Whonix ?
+            -To be showcased:
+                    - How to create the hidden volume
+                    - How to put the Whonix VM inside the hidden volume
+                    - How to use the emergency shutdown script as a non-root user
+                    - How to start the emergency shutdown script with a cinnamon keyboard shortcut
+    
+    
+
+so let's create an issue for it in Forgejo:
+
+![](9.png) ![](10.png)
+
+In the title of the issue i like to mention the Category of the issue, followed by the todolist title, and in the description i mention the list of tasks that must be done to complete the issue:
+
+![](11.png)
+
+And from there, you can create the rest of the issues for your project aswell in the same way, and see them listed here:
+
+![](12.png)
+
+## **Kanban Project Management**
+
+Now when you have alot of issues (let's say over a 100 issues) it's going to be hard to keep track of all of them by default. To help with the status tracking, you can setup a kanban project board:
+
+![](6.png) ![](7.png) ![](13.png) ![](14.png) ![](15.png) ![](16.png) ![](19.png)
+
+The default, and most popular Kanban setup is by having the **Backlog / Todo / Doing / Done** columns.
+
+![](17.png)
+
+Now to make sure your issues appear in your project board, you need to make sure that they are in the project board like so:
+
+![](18.png)
+
+once you've made sure all of your issues are in your project, you can drag and drop them in either column to easily keep track of their status:
+
+![](20.png)
+
+You can change the default columns **(backlog / todo / doing / done)** to adapt it to your project, for my projects for instance i like to have these columns: **(to be brainstormed, to be assigned, assigned (doing), to be reviewed, completed)** :
+
+![](21.png)
+
+Now you can customize your issues further with labels. For instance i like to have labels describing the difficulty of each issue: **"Simnple / Doable / Complex"** and labels to describe if the issue is supposed to be an **improvement** , or if it is under **external review**. you can create the labels here:
+
+![](22.png) ![](23.png) ![](24.png) ![](25.png) ![](26.png)
+
+once the labels are added to each issue, you can see the overall progress of the project:
+
+![](28.png)
+
+Now this is a small example, but if you want to see a real sized-project, check out the Opsec project i have on this [project board](http://git.nowherejezfoltodf4jiyl6r56jnzintap5vyjlia7fkirfsnfizflqd.onion/nihilist/blog-contributions/projects/1): 
+
+![](29.png)
+
+And that's it! now you know how to handle a long-term large project. If you want to check out how i welcome collaborations on my opsec blog, check out the tutorial i made [here](../../opsec/contribute/index.md).
+

macrotime/index.md

@@ -0,0 +1,107 @@
+
+
+# Macro Time Management: Project Priorization and Calendar Scheduling 
+
+![](1.png)
+
+## **Project Priorization**
+
+Now that we have our [list of projects](../macroworkflow/index.md), we have to allocate the time to work on each projects. It's a matter of finding the right balance, don't just allocate 100% of your free time to one project, and 100% of your work time to an other project. You need to split it correctly. Let's check out how i split my time for each project.
+    
+    
+    For the world (1)					(95% of Freetime)
+    	-Blog (11)
+    		-Project Opsec(111)				(50% of Free time)
+    		-Project Productivity (112)			(25% of Free time)
+    	-Fediverse (12)						(5% of Free time)
+    	-Privacy Front-ends(13)					(5% of Free time)
+    		
+    For yourself (2)
+    	-Life (21)					(5% of Freetime)
+    		-Relationships (212)				(4% of Free time)
+    		-Apartment / House (211)			(1% of Free time)
+    
+    	-Work (23)					(100% of Work time)
+    		-Work Project A (231)				(50% of Work time)
+    		-Work Project B (232)				(50% of Work time)
+    		-Work Project C (231 + 232 -> 233)	
+    
+    
+
+Here as you can see, i have decided to reduce the my freetime to just 5% of the things i do for myself, the remaining 95% of things i do during my free time are for the world, as i know that these are going to be the most fulfilling things i can do. As we have explained [previously](../rightthing/index.md), **you need to priorise projects, based on which one matters most to you** , and as i have ranked each project from most important (at the top) to least important (at the bottom) you can see how i allocated the time i spend for each accordingly.
+
+**For Work,** the priorisation of projects is different, as you're not supposed to prefer a project over another, here you just need to **complete the projects in the correct order.** As you can see Project Z depends on project X and Y to be started, therefore I split my work-time in 2, half the time is dedicated to project X, and the other half of the time is dedicated to project Y.
+
+The next week will have a different time allocation if projects X and Y are completed. Unless if there are more projects added to the list, then it will be project Z taking up 100% of the time afterward.
+
+## **Calendar Scheduling**
+
+For calendars, to make it simple, i recommend using thunderbird:
+    
+    
+    [ mainpc ] [ /dev/pts/13 ] [~/Nextcloud/blog]
+    → sudo apt install thunderbird -y
+    
+    [ mainpc ] [ /dev/pts/13 ] [~/Nextcloud/blog]
+    → thunderbird
+    	
+    
+
+First thing we need to do after installing the app is enable the socks5 proxying, so that the app is able to resolve .onion domains:
+
+![](16.png) ![](17.png)
+
+Now that thunderbird has the socks5 proxying enabled, it is now able to sync with .onion Caldav calendars, so let's use the calendar that comes preinstalled with with [Nextcloud](../../opsec/nextcloud/index.md):
+
+![](2.png) ![](3.png) ![](4.png) ![](5.png) ![](7.png) ![](6.png)
+
+Now from here, you can schedule your personal time events in the "Personal" calendar, just do "Ctrl+I" to schedule an event:
+
+![](8.png)
+
+In this case, we're doing a one-time event (going to the restaurant):
+
+![](9.png)
+
+But in the case where you have a recurrent event (like renewing your [mullvad VPN](../../opsec/vpn/index.md) subscription): you can schedule a recurring event like so:
+
+![](10.png)
+
+To schedule events on the work calendars you can simply switch the calendar when creating a new event:
+
+![](11.png)
+
+Then, as we also want to create "Default" tasks for entire weeks, we can just create an event that is an "All day event", starting from Monday, and ending on Sunday:
+
+![](12.png)
+
+And you can also do the same for your work calendar:
+
+![](13.png)
+
+So you now get the following result:
+
+![](14.png)
+
+For each week, you have a "default" work and personal project to work on whenever you have time (the cup is filled with water), and in it you have your one-time or recurrent events aswell (the marbles in your cup).
+
+![](15.png)
+
+Here as you can see on the week view, you have your default tasks on the top, and during the day you have your events.
+
+## **Mobile Calendar Scheduling**
+
+First, you need the Davx5 application from the Fdroid store on your [grapheneOS phone](../../opsec/graphene/index.md), that'll help us sync with the onion calendar we have on our .onion nextcloud instance:
+
+![](20.png) ![](21.png) ![](22.png) ![](23.png) ![](24.png) ![](25.png) ![](26.png) ![](27.png) ![](28.png) ![](29.png) ![](30.png) ![](31.png)
+
+Now that the Caldav nextcloud calendar is synchronized locally, we can display it using Etar Calendar:
+
+![](32.png) ![](33.png) ![](34.png) ![](35.png)
+
+Now that it is installed, we can install the widget to view our calendar from our phone directly:
+
+![](36.png) ![](37.png) ![](38.png)
+
+And that's it! you now have your own .onion caldav calendar synchronized and displayed on your phone aswell.
+

macroworkflow/index.md

@@ -0,0 +1,129 @@
+
+
+# Macro Workflow: Listing Projects that truly matter 
+
+## **The reason behind your actions**
+
+As we have discussed [previously](../rightthing/index.md) you'll work at your best effort if you're convinced that what you're doing is the right thing to do. What the right thing to do may be for you, may be different for other people, but to make it short, shifting the activity in your life from being about you, to being about the world and the greater good, marks growth both in maturity and in fulfillment.
+
+![](1.png)
+
+So when you are looking at the 3 main reasons you may act for something greater than yourself, you may find yourself looking for the following three:
+    
+    
+    To Purify
+    To Percieve
+    To Transcend
+    
+    
+
+To get yourself some ideas, just go around the world (physically or digitally) and look what you feel is missing. Over the course of the years on this blog i discovered many, many Projects:
+    
+    
+    -Hacking: Web, Binary, Physical, Hardware, Binexp, Bruteforcing, Privilege Escalations, MITM, AV evasions, etc.
+    -Sysadmin: Decentralisation, Self-hosting, Federation, Privacy front-ends, etc
+    -Opsec: Privacy, Anonymity, Deniability, etc
+    
+    
+
+My passion shifted from Hacking to Sysadmin, and from Sysadmin to Opsec over the years. The reasoning behind leaving hacking behind is that finding what developers forgot to take into account when designing their software or their infrastructure it isn't truly fulfilling for me, even though it has given me a very clear and diverse picture of what cybersecurity was. I learned the methodology to follow to start from an IP and arrive at the root user, and after applying it a few dozens of times it's gotten crystal clear and boring. 
+
+Sysadmin wise, i felt like having tangible utility after each tutorial. You learn how to setup something for yourself, at the same time you show everyone how to do it, and in the end you can use the service for your own infrastructure at home. Here it starts to benefit the individuals and it was more fulfilling already. But upon looking at what was missing around the world, i came around the obvious governments attacking people's basic rights of privacy and anonymity. Hence the shift i made to Operational Security Projects.
+
+The 2 main Projects i cover currently are Opsec, and a secondary Project: Productivity. As this is also something i've seen that is missing in people, they all look either bored or are feeling completely lost in their lives. I'm firmly convinced that these 2 are currently essential and are 100% worth diving into.
+
+## **Listing Projects**
+
+Now that you have the full reasoning behind how to pick new Projects, let's list them and categorize them:
+    
+    
+    For the world 
+    	-Blog 
+    		-Project Opsec
+    		-Project Productivity 
+    	-Fediverse 
+    	-Privacy Front-ends
+    		
+    For yourself
+    	-Life
+    		-Apartment / House 
+    		-Wedding 
+    	-School 
+    		-School Project A
+    		-School Project B
+    		-School Project C
+    	-Work 
+    		-Work Project X
+    		-Work Project Y
+    		-Work Project Z
+    	
+    
+
+For myself i have a few typical Projects that literally everyone eventually has in their lives, such as getting an apartment/house, having a successful relationship, going to school and going to work.
+
+And for the world, i have a few Projects, keeping up with my blog, with Opsec as the primary activity, and Productivity as the secondary activity. And i also have a few other side projects like contributing to the fediverse and hosting privacy front-ends.
+
+When listing Projects, **rank them from top (most important) to bottom (least important).** This is not a reason to spend 100% of your time on your passion. but it is a reason to spend at least 50% of your free time on what truly matters to you, and to reduce the other Projects that don't matter to you to their strict minimum.
+
+For instance, the time i wish to consecrate on my blog would collide with that of keeping a family life, so i made the choice to reduce the personal Projects (including family life) to their strict minimum. So that i could spend most of my free time doing what i feel truly matters to me.
+
+Obviously there are Projects that are inevitable such as going to school and to work, you'll anyway have to do those two. **But what you're doing for the rest of your time is entirely up to you. Don't start engaging yourself into Projects that don't truly matter to you. Life is to short to waste it on that which means nothing to you.**
+
+## **Labeling and Ordering Projects**
+
+Aside from ranking the importance of each Project (most important at the top, least important at the bottom), you need to label them like so:
+    
+    
+    For the world (1)
+    	-Blog (11)
+    		-Project Opsec(111)
+    		-Project Productivity (112)
+    	-Fediverse (12)
+    	-Privacy Front-ends(13)
+    		
+    For yourself (2)
+    	-Life (21)
+    		-Apartment / House (211)
+    		-Wedding (212)
+    	-School (22)
+    		-School Project A (221)
+    		-School Project B (221 -> 222)
+    		-School Project C (222 -> 223)
+    	-Work (23)
+    		-Work Project X (231)
+    		-Work Project Y (232)
+    		-Work Project Z (231 + 232 -> 233)
+    	
+    
+
+Labeling them will first help you contextualize the Projects and sub Projects you have, so you know where they fit:
+    
+    
+    For the world (1)
+    	-Blog (11)
+    		-Project Opsec(111)
+    		-Project Productivity (112)
+    
+
+For instance, as the Opsec Project is labeled 111, i know it is in the context of the blog (11) which is in the context of my "for the world" Projects (1)
+
+Then, thanks to labels, you can easily list what Projects (and subProjects) depend on one another:
+    
+    
+    For yourself (2)
+    	-School (22)
+    		-School Project A (221)
+    		-School Project B (221 -> 222)
+    		-School Project C (222 -> 223)
+    	-Work (23)
+    		-Work Project X (231)
+    		-Work Project Y (232)
+    		-Work Project Z (231 + 232 -> 233)
+    
+
+For instance here, the school project C (223) depends on school project B (222), which depends on school project A (221). Therefore i know i need to do the school projects in the correct order: A, then B, then C.
+
+For the work projects here, we have Project Z (233) which depends on projects X (231) and Y (232). Therefore i know i can do them in 2 different orders: X, Y then Z, or in the other order: Y, X and then Z. 
+
+Accurate planning is crucial especially if you're going to have a ton of Projects like i have under Opsec, you need to know which Projects depend on which other Projects, to be able to know in which order you're going to do them, hence the labeling need.
+

mentalenergy/index.md

@@ -0,0 +1,42 @@
+
+
+# Mental Energy: How good are you at spending it ? 
+
+In this brief tutorial we're going to cover how to efficiently spend your mental energy.
+
+## **Your Mental Energy is like Money**
+
+As the title of this section suggests, your dopamine levels (or mental energy to make it simpler) is just like having money, except the payday happens every day once you finish sleeping.
+
+![](1.png)
+
+So you wake up, you got a good night sleep, and it's payday, you have 100% of your daily brain money to spend throughout the day. If you follow the [Pomodoro workflow](../pomodoro/index.md) to the letter for 2 whole Working sessions, you should be able to work as described above, with a total of 8 Working Cycles, that are 25 minutes long each.
+
+In the end, **you responsibly spent your money gradually throughout the day** , because you didn't seek pleasure, you only worked and whenever you needed to rest you correctly did the mental reset to make sure you could do the next work cycle without overworking yourself.
+
+## **To seek pleasure, is to spend your money irresponsibly**
+
+Now it's the next day, you got a good night sleep and started to work, after a while you reset, then you work again, **but this time you take a wrong turn and you feel like you need to escape the discomfort.**
+
+![](2.png)
+
+This time you didn't correct yourself to switch back to the "I need to reset" mindset, you've entered the addiction cycle, **essentially you're giving in to the pursuit of pleasure**.
+
+![](dopamine.png)
+
+The problem is that when you are seeking pleasure, when you do get that spike in dopamine (meaning you are feeling alot of pleasure in one go), **it's as if you are burning alot of money in one go.** After you've felt that big amount of pleasure, that mental money you had before is gone, **you now have to go through the day with less mental energy**. 
+
+![](../pomodoro/7.png)
+
+In other words, **by seeking pleasure you just spent your money irresponsibly** , and now it's going to be much harder and discouraging to keep working the rest of the day, unlike how it would have been if you didn't indulge in addiction.
+
+## **How to invest the money and reap the benefits ?**
+
+Now it's the next day again, you got a good night sleep, you have 100% of your brain energy to use for the day. But there's an evolutionary trick that you can do to get even more money, at a cost. The trick is to do [cold exposure](../coldshowers/index.md), for example to take a cold shower right after waking up: 
+
+![](3.png)
+
+Essentially you can see this as **investing your brain money** , rather than burning it away. This damn cold shower definitely does not feel good, hence it temporarily lowers your dopamine levels, as if you were spending it, but rather you are investing it, **because you're going to reap the benefits of a 250% dopamine boost which will last for at least 2 hours** ([source](https://www.psychologytoday.com/us/blog/talking-about-trauma/202408/ice-baths-for-mental-health-show-promise)). 
+
+This means, that if you're willing to bear with that extra discomfort of the cold shower right after waking up, you're going to be able to start your day with more than twice more mental energy than you normally would, this means that you're going to be able to get alot more done during the day than you normally would if you hadn't taken the cold shower.
+