1.SPDR Tech ETF Outflows …..Not “Crash” Level.
The SPDR Tech Select Sector ETF, which tracks tech companies in the S&P 500, saw a $560 million outflow on Friday, the biggest single-day removal since January 30, according to Bloomberg data. The trailing five-day outflow amounted to $737 million, which was the biggest weekly figure since the early 2016.
Nasdaq 100 Chart…..Pullback to 50day on good volume (2nd arrow)….Far from “crash” yet
2.Nasdaq 100 Volatility Index…Not Much of a Move for “Crash”…
Naz 100 volatility index hit $25 and $30 in 2016 pullbacks…$17 last
3.Financials Pick up Tech Outflows
The chart below shows the change in market cap last Friday by sector. As shown, the overall index lost $23 billion in market cap, but that was nearly all due to losses in Tech. Technology sector stocks lost a combined $142 billion in market cap. The money that came out of Tech shifted right into sectors like Financials, Energy, Health Care, Industrials, Materials, Telecom, and Real Estate. All of these sectors saw inflows, with Financials gaining the most at +$59.8 billion. Energy saw the second biggest gain in market cap at $31.2 billion.
5 Days….Nasdaq 100 -3% vs. XLF (financials) +4.5%
4.One Tech Stock Not Pulling Back….BABA…A Double in One Year….Projected Revenue Growth 45%?
During the two-day meeting, the company said Gross Merchandise Volume could reach $1 trillion by 2020 from $547 billion in 2016. Projected revenue growth was pegged at 45% and 49% in 2018.
5.BABA=Rising Consumer Spending in Asia
6.FED Raising Rates into Slowing Economic Surprise Index.
I am more concerned about this crash.
7.Full Employment …..Full Office Market?
CR Note: there are several warning signs for commercial real estate. As an example, even as the economy approaches full employment – and the demand for office space will likely slow – new construction is still strong and vacancy rates are already high.
Calculated Risk Blog
This graph, based on data from Reis, shows the office vacancy rate starting in 1980 (prior to 1999 the data is annual).
Reis reported the vacancy rate was at 15.8% in Q1. The office vacancy rate is at the lowest level since early 2009, but remains elevated.
Slowing office demand, more supply and an already high vacancy rate imply weaker fundamentals going forward.
Get the latest Goldman Sachs stock price here.
8.Gallup Rankings of Business and Industry…..Americans Show Low Respect for Educators and Politicians.
Gallup Finds Stunning Decline In Americans’ Respect For US Government
by Tyler Durden
Jun 12, 2017 11:25 PM
Authored by Eric Zuesse via The Strategic Culture Foundation,
On June 9th, Gallup’s Editor-In-Chief, Frank Newport, headlined «Americans Want More Than Just Budget Cuts» and reported that, «Gallup’s latest update shows that 28% of Americans have a favorable opinion of the federal government, while 55% have an unfavorable opinion. That’s the lowest rating for any business or industry sector we tested». Here are the details on that net minus 27% (55% minus 28%) favorability-rating for «The federal government»:
Dr. Newport then points out that, the last time when Gallup had reported about Americans’ opinions of Congress, which was on 28 September 2015, «The More Americans Know Congress, the Worse They Rate It»; and, specifically, that, whereas only 7% of Americans who answered either 4 or 5 out of five questions about Congress correctly were rating Congress either «Excellent» or «Good», a far higher 27% of Americans who had answered none of the five questions correctly were rating Congress either «Excellent» or «Good». 29% of Americans who had answered zero questions correctly were rating Congress as either «Poor» or «Bad», but a far higher 66% of Americans who had answered either 4 or 5 of the questions correctly were rating Congress as «Poor» or «Bad». Consequently, «The Knowledgeable Are the Most Negative About Congress» according to Gallup’s latest available information, published there.
9.Next 10 Years Working Age Growth.
Food for Thought™: Below is a forecast for US population growth.
Source: John Burns Real Estate Consulting
10. 10 Things You Can Do to Naturally Heal Your Anxiety
With this short morning routine, your anxiety will start to drop and your life will become enhanced.
10 Things You Can Do to Naturally Heal Your Anxiety
1. Wake Up Early
2. Make Your Bed
3. Meditate / Pray
4. Take a Cold Shower
5. Coffee, Tea, or Your Breakfast Drink of Choice
6. Brain Dump at Desk
8. Morning Three
10. Deep Work
1. Wake up between 5:30–6:00
According to Hannah Hepworth, an expert on natural anxiety relief, “when you wake up early you can have plenty of time to get where you need to go. Instead of rushing and yelling…you can work calmly.”
Getting up early to simply “crush it” is not a good idea. But when you wake up early you have more time to focus on things like self-care and reading that you will often not focus on if you are rushing out of the door every single morning.
Start small and build up.
2. Make Your Bed
The reason making your bed is so powerful is that it allows you to successfully complete a task first thing in the morning, which then builds momentum to continue doing more for the rest of the day.
Making my bed has taught me that how you do anything will be how you do everything. No matter how bad or stressful your day becomes, you can always make your bed. And if that is all that you complete in the day; it is still a success.
Growing up I hated making my bed, now I relish it. In fact, I sometimes get upset when my fiancé makes it before I have a chance to do it.
3. Meditate / Pray
Like some of you, I used to be very skeptical of meditation. Just the word itself has an aura of incense and ommming. I didn’t want to lose my edge or be one of those hippies sitting cross-legged playing the banjo and singing Kumbaya. But as I dug deeper into the research, I found that mindfulness meditation (devoid of religious ties) can have massive, positive effects on your brain and help decrease your anxiety and depression, substantially.
According to an article written by the Harvard Medical School, “Mindfulness meditation can help ease psychological stresses like anxiety, depression, and pain.”
Well…if Harvard said it worked, I better try it. So, I gave it a shot using the free 10-day trial from Headspace. And the results have been amazing. I started to feel calmer and had more clarity of my thoughts and emotions after five days. However, It took me several months to make this a recurring habit, but now that it is a staple in my morning routine, the benefits have been less anxiety, more clarity in business decisions, and overall increased happiness.
I have furthered my exploration into mindfulness and meditation and it has brought so much more depth and healing into my life. By being present to the moment you start to wake up to how much chatter you have going on in your head on a day-to-day basis.
The goal is not to stop these thoughts but rather to be aware of them and act on them skillfully. When you can do that it changes your life.
4. Take a Cold Shower
Disclaimer: This sounds awful. In fact, when I first heard about it I didn’t try it for months because I didn’t think it could help and I loathed the idea of taking a freezing, cold shower. However, after 3-months of consistently taking a cold shower every morning, I can ensure you the benefits are enormous.
The science behind cold exposure is not new science. Cold shower therapy is an ancient Ayurvedic remedy that has numerous health benefits such as treating anxiety and depression, improving circulation and toning skin. The use of coldness as a ‘good stressor’ on the body can help to trigger several helpful responses within the human body. It allows the controlled elicitation of the body’s natural cell repairing, pain & inflammation reducing and metabolic processes.
A study by Researcher Nikolai Shevchuk of the Department of Radiation Oncology at Virginia Commonwealth University School of Medicine found that cold showers can alleviate, and even prevent depression and anxiety. Shevchuk makes the claim that short, cold showers may stimulate the locus ceruleous, or “blue spot,” which is the brain’s primary source of noradrenaline — a biochemical that could help mediate depression and anxiety. The body is stressed by a hostile factor — in this case, icy water — that stimulates a healing response in the body and can lead to lower levels of anxiety and depression as well as a plethora of other benefits.
The easiest recipe to get the psychological lift is by taking a cold shower for 2 to 3 minutes once or twice daily, preceded by a five-minute gradual adaptation to the temperature (i.e. start your shower hot and then finish it with 2–3 minutes of pure icy goodness). Only taking a cold shower can strengthen your body’s parasympathetic and sympathetic nervous systems, increase proper circulation of blood through your body, and contract your muscles to eliminate toxins and poisonous wastes.
5. Go For a Walk
Until recently, my mornings would always start with a cup of coffee. I have been consuming the beverage ever since I can remember, and I never wanted to lose that, but there came a point where I knew that healing my anxiety was much more important than the benefits of coffee. So I went cold turkey.
However, I needed to replace this habit with another, more helpful one. I decided that an early morning thirty-minute walk would be an amazing way to start the day. Not only does it get me out of the house and allow me to enjoy nature, it also helps increase blood flow and mood.
Some of the most famous men and women have been known to be huge meanderers (I think I made that up, but that’s okay). I have been extremely pleased with this new update to my routine.
Give it a try, but leave your phone at home. Just embrace your surrounds and be grateful that you woke up this morning.
6. Brain Dump at Desk
“Could bitching and moaning on paper for 5 minutes each day change your life? As crazy as it may seem, I believe the answer is yes.” -Tim Ferriss
Are they all crazy? How am I supposed to find the time to write out my thoughts every morning? I am not a writer. How could writing down my anxious ruminations help me overcome anxiety?
That was my initial barrage of fears when I first heard about the power of journaling. And if you are not someone who is already journaling for growth, your reaction is going to be the same.
But I am happy to say that I was dead wrong
Over the past 12-months, journaling has been one of the four cornerstone habits (the other being meditation, exercise, and healthy
diet) that I have implemented in my daily routine that has changed my life.
For me, the purpose of journaling is to create a vessel for clarity and resilience. A mode of transportation that takes my thoughts from anxious ruminations to empowered actions. It is an amazing way to trap your thoughts on paper and give you a heightened view of your internal dialogue; not a hack that will generate wealth and success simply by writing about it.
Some of the ways it has changed my life:
§ I’ve massively reduced my daily anxiety and overwhelm
§ I’ve figured out the main triggers for my anxious thoughts
§ I’ve worked through massive life-changing decisions (getting married, leaving a job, starting a business, etc.)
§ I’ve discovered trends in my thinking that has lead to critical insights into my business and life
§ It has unhinged a lot of the anchors in my mind and has opened a space for more creativity and growth
§ It has helped me to leave situations and people that were not building me up
§ Journaling is one of those things that sounds so simple that you initially believe that it will not work for you.
§ But what I have learned from the greatest teachers is that it is often the simplest things that have the biggest impact on your life.
7. Gratitude Practice
I write the three things I am most grateful for today:
The key here is not to repeat that you are grateful for your family, life, and god. The key is to focus on being aware of the smaller things in life that you would miss if you were gone. This is a very powerful practice that has been utilized by the Stoics, Billionaires, and monks to help them appreciate life and reduce anxiety. Dr. Emmons, a gratitude researcher, confirms that practicing gratitude daily can reduce anxiety and depression.
The three “topics” I find easiest to channel are:
1. Person — I write one thing about my fiancé that I am grateful for every morning. But it could be anyone for you and probably helps if you change it every day to realize how many people you are grateful for.
2. Small object close by — The wind blowing on your face, the warmth of the coffee mug, the silence of your bedroom. This is a stoic practice to realize that even if everything you owned was taken from you there are still small pleasures in life.
3. Something I would miss if it were gone — running water, heat, the ability to run, etc.
8. Manifest Your Morning Three
1. Affirmation: By stating three affirmations in the morning I am able to put myself into a charged state. It may seem hokey, but it has been hugely beneficial to my mental state.
2. What do I get to enjoy today — By starting my day thinking about what I get to enjoy today, I put my mind into a positive mode and trigger my brain to see the upside of the day.
3. Daily Intention — I start out each day with intention. Whether it’s as simple as “I will be present today” or “I will choose to see the beauty in everything that happens to me today.” It doesn’t really matter, but I have found it extremely helpful for lowering my daily anxiety to be intentional about what I want my day’s purpose to be,
9. MITs: Three Most Important Tasks that need to get done
Even a basic plan of attack for your day can drastically reduce your anxiety by decreasing the cognitive load that comes with increased decision making. Each morning we wake up with a finite amount of brain power and every decision we make detracts from it. By having a basic structure that decreases the number of decisions you have to make about what you are going to do next, you will be able to take control of your day and calm your restless mind.”
Every morning, I write down the 3–5 things that are making me the most anxious or stressed out. They tend to be things that I have pushed off for days on end. And more often than not, they are the most difficult or uncomfortable tasks that I need to do in order to move forward.
Once I have written out the 3–5 MOST important tasks — and no more — I ask myself the follow questions to help me prioritize which to focus on first:
1. What task, if completed successfully, will make all of the others obsolete?
2. What task do I have the most anxiety/fear about?
3. What task will move me closest to accomplishing my number 1 goal?
10. 60 — 90 Minutes of Deep Work on #1 MIT prior to email
“If it’s your job to eat a frog, it’s best to do it first thing in the morning. And If it’s your job to eat two frogs, it’s best to eat the biggest one first.” — Mark Twain
Once I have prioritized my top MIT for the day, I block off 90 minutes of time to focus exclusively on it. This is a common strategy known as the 90–90–1 rule.
Why is it so important to get the top MIT done first thing in the morning?
Well, according to psychologist Ron Friedman, the first three hours of your day are your most precious for maximized productivity. “Typically, we have a window of about three hours where we’re focused. We’re able to have some strong contributions regarding planning, regarding thinking, regarding speaking well,” Friedman told Harvard Business Review.
I understand we all have different schedules and responsibilities, but if we want to overcome anxiety and move our goals forward truly we must protect our mornings. If we don’t take control of our mornings, something else will.
Don’t check your email or social media until you have spent at least 30–90 minutes of uninterrupted time on your number 1 MIT. Use your mornings for output, not more meaningless input. As productivity expert Benjamin Hardysays, “protecting your mornings means you are unreachable during certain hours. Only in the case of serious emergency can you be summoned from your focus-cave.”
Not only will this help you complete your number 1 MIT, but it will also do wonders for your anxiety throughout the day.
Make It Sustainable
The purpose of this list is to be a roadmap, a blueprint, to help you reduce your anxiety by creating an empowered morning routine. It is packed with strategies and loads of scientific research about what routines and habits are the most effective to lower your anxiety and increase your life. But the most important strategy of all is to remember that when you are creating your own confident morning it needs to be sustainable for you. The best routine is the one you actually stick to.
This article was originally published on Medium by Benjamin Foley.
Benjamin Foley is a writer, thinker, strategist, and founder of Fully Rich Life.