> ## Content Index > Fetch the complete content index at: https://www.mattrutherford.co.uk/llms.txt > Use this file to discover other available public pages before exploring further. # 👓 Stuff #175 - Slowly but fervently - URL: https://www.mattrutherford.co.uk/stuff-175/ - Published: 2024-02-19T05:36:17.000Z - Updated: 2024-02-19T05:36:16.000Z - Description: Advice on building process goals, some messages from life and a one minute exercise to help you focus. I look at cozy cardio, earworms and a great geography quiz. - Author: Matt - Tags: Newsletter Hey everyone, I’m Matt! My goal is to help you get the best out of yourself. Each week, I seek out great content to support **our** personal growth. I’ll couple that with some links that I know you’ll find interesting AND a musical recommendation. Elsewhere, you can find my [daily notes here](https://www.mattrutherford.co.uk/tag/daily-notes/), and I’m [posting on Threads](https://www.threads.net/@matt.rutherford?ref=mattrutherford.co.uk) as well. Thanks for joining me - now, onto the good stuff! ![upload in progress, 0](https://storage.ghost.io/c/c2/2e/c22ecd6b-9412-4701-b914-97051141e207/content/images/2023/05/mattsig_personal-Background-Removed-1.png) --- **Monday Motivation.** Let this week be the one where you start building some processes that move you towards your big goals. Hitting big targets is difficult, so [process goals are better than outcome goals. ](https://durmonski.com/self-improvement/process-goals/?ref=mattrutherford.co.uk) **Life.** [What if you could wake up happy every day?](https://messagesfromlife.com/?ref=mattrutherford.co.uk) This is a lovely site that sends you an uplifting message from life every day. *I've been subscribed for a week now, and the messages are lovely highlight in my inbox.* **Interviews.** [How to recover if you don’t know the answer to an interview question.](https://www.cnbc.com/2024/01/16/what-to-do-if-you-dont-know-how-to-answer-a-job-interview-question.html?ref=mattrutherford.co.uk) Some sound advice here, I'm in favour of #2\. **Focus.** If you’re struggling to focus,[ this one minute exercise can help you. ](https://oneminutefocus.com/?ref=mattrutherford.co.uk) **Change**. We spend a lot of time looking for magic moments or silver bullets, but change is often imperfect and slow - but can still be radical. [In praise of slow change.](https://lithub.com/rebecca-solnit-slow-change-can-be-radical-change/?ref=mattrutherford.co.uk) Which reminds me of the principle of [Nemawashi](https://www.mattrutherford.co.uk/nemawashi/). **Harajuku.** You don’t need more self-help advice. [You need an epiphany that turns a nice-to-have into a must-have.](https://tim.blog/2024/02/09/harajuku-moment/?ref=mattrutherford.co.uk) Tim Ferriss explains how to find your beautiful and painful reckoning. **Sleep**. [How sleep deprivation can warp your reality.](https://bigthink.com/neuropsych/sleep-and-reality/?ref=mattrutherford.co.uk) A good time to reshare my article on [optimising your sleep habits. ](https://www.mattrutherford.co.uk/sleep-hygiene-the-secret-to-restful-nights-and-energized-days/) ✍️ ****Random Journal Prompt:** Write about a time when you felt truly seen and heard by someone. [Over 500 journal prompts here](https://www.mattrutherford.co.uk/tag/journal-prompts/) --- ![pile of rubber duckies](https://images.unsplash.com/photo-1499334758287-dc8133b315e9?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3wxMTc3M3wwfDF8c2VhcmNofDZ8fGR1Y2tzfGVufDB8fHx8MTcwODE4OTgxM3ww&ixlib=rb-4.0.3&q=80&w=2000) Photo by [Andrew Wulf](https://unsplash.com/@andreuuuw?ref=mattrutherford.co.uk) / [Unsplash](https://unsplash.com/?utm%5Fsource=ghost&utm%5Fmedium=referral&utm%5Fcampaign=api-credit) **Social.** [How to comment on social media.](https://lithub.com/rebecca-solnit-how-to-comment-on-social-media/?ref=mattrutherford.co.uk) A brilliant, tongue in cheek guide to being your 'best' self on the socials. This pairs well with [these warning stickers](https://www.flickr.com/photos/danhon/albums/72177720314761105/?ref=mattrutherford.co.uk) which are great for managing replies! **Cardio.** Aerobic exercise doesn't have to be all lycra and sweat. [Welcome to a new era of Cozy Cardio.](https://nicenews.com/health-and-wellness/cozy-cardio-fitness-trend-other-cozy-workouts/?ref=mattrutherford.co.uk) Maybe cosy cardio can be coupled with this [gentle fitness tracker which allows some self compassion into the coaching mix. ](https://gentler.app/?ref=mattrutherford.co.uk) **Earworm.** [Why that song is stuck in your head. ](https://www.psychologytoday.com/us/blog/achievements-of-the-aging-mind/202401/why-that-song-is-stuck-in-your-head?ref=mattrutherford.co.uk) The psychology of what is happening when you find yourself with a song on endless playback in your mind. **Loneliness**. [Mapping an invisible epidemic.](https://pudding.cool/2023/09/invisible-epidemic/?ref=mattrutherford.co.uk) An extraordinary social study from Pudding. **Questions.** What is the natural enemy of the duck? [A collection of posers from customers of the New York Public Library.](https://news.lettersofnote.com/p/what-is-the-natural-enemy-of-a-duck?ref=mattrutherford.co.uk) **Finally.** [Name that Nation. ](https://www.namethatnation.com/?ref=mattrutherford.co.uk) Excellent quiz for learning the locations and names of countries. 🎵 Once again, I'm building a mammoth playlist for the year. You can follow along here, [we're already at over an hour of bangers. ](https://open.spotify.com/playlist/1WDYisQq2nyIS2pqqvh8gr?si=8d9f596fc62f4e7b&ref=mattrutherford.co.uk) The [2023 version](https://open.spotify.com/playlist/3nKbhvL8ZbH346FrxFkQwW?si=aaeee69efe714e2a&ref=mattrutherford.co.uk) is still alive. ### 🔈 Stuff to Listen to... ![](https://storage.ghost.io/c/c2/2e/c22ecd6b-9412-4701-b914-97051141e207/content/images/2024/02/a0K5J000000ZJrcUAG_1240x720.jpg) 🎧 [Over on Threads](https://www.threads.net/@matt.rutherford?ref=mattrutherford.co.uk), there is a vibrant community of music and vinyl lovers and recommendations flow thick and fast. This week, someone suggested I have a listen to the new album by [The Bony King of Nowhere](https://www.thebonykingofnowheremusic.com/?ref=mattrutherford.co.uk). Everybody Knows is the 2024 release from Belgian singer/songwriter Bram Vanparys. I enjoyed this 11 track collection, with a similar vocal sound to Thom Yorke, but I could hear Blur and Nick Cave in some of the influences. A lovely album well worth a listen. And thanks to Threads! [Listen to The Bony King of Nowhere - Everybody Knows](https://open.spotify.com/album/4TSxrcY6rxsiCeTP4QlFEd?si=pK861dXHRZegj31mbGUecA&ref=mattrutherford.co.uk) 🎵 [The latest Stuff Mixtape is out,](https://www.mattrutherford.co.uk/21-january-2024/) #21 contains some absolute beauts from the likes of Khruangbin | Arab Strap | Sprints | Al Barry | Mick Ronson | Jamie XX | Sierra Farrell | Coffintexts - [all available here.](https://www.mattrutherford.co.uk/21-january-2024/) > **Stuff someone said.** > Accept graciously, let go easily. > [Marcus Aurelius. ](https://thoughts.natedickson.com/accept-and-let-go??ref=mattrutherford.co.uk)