We’ve all been there…You look up from the screen staring back at you and realize you’ve been watching videos on Facebook for 45 minutes. Why does this happen? How do you stop doing it?
The internet is one of our best tools in today’s world. We can use it to connect with others, research information, and administer business; however, it has its down sides as well. Social media is a serious culprit when it comes to stress, time management issues, and relationship problems. People spend so much time online that it affects their real-life duties and connections with others. To make it even worse, we can access any social networking site from the palm of our hand, no matter where we are. According to a marketing study by Mediakix, people spend more than 5 years of their lives on social media. That’s a lot of extra time you could spend doing that overdue laundry or working to expand your business, isn’t it? So, you may be thinking, how can I limit my time on the internet each day? Well here are a few tips to help keep your daily scrolling as productive as possible.
1.Instead of looking at social media to read news articles, subscribe to a reliable news source. You can have news alerts sent directly to your phone through Apple’s “News” app, or you can subscribe to Fox or CNN for email notifications. This will cut down the amount of fake news you are reading, and it will help keep you away from the distractions of cyberspace.
2. Set a specific time and place where you can check social media. Limit yourself! For example, you can allow yourself fifteen minutes on Facebook while dinner is in the oven. When the oven timer goes off, so should your iPad or computer.
3. Spend time cleaning out your email account. Put all spam emails into your junk folder and block tempting stores and social media sites from sending you more emails. This will help transform your inbox into an efficient space!
4. Make a to-do list before you can get online. Get your house organized, your tasks done, and take care of yourself before you log on to see what everyone else is up to. Prioritizing your tasks will help you stop wasting time online.
5. If you really enjoy reading a specific blog or watching a certain channel on YouTube, allow yourself to look at one thing you enjoy a day. Getting online to read a new blog post about skincare tips or to watch a video about cooking is a lot more efficient than indefinitely scrolling down your timeline.
Unfortunately, social media can be an unknowingly bad habit. People often do not realize how much time they are spending online. Luckily, any habit can be broken in just 21 days. So, if you find yourself on the internet too much, make today day one! Reflect on how long you spend on the internet per day and imagine what you could be doing with that extra time. Time efficiency is important in our overall wellness. Not managing your time properly can lead to a lot of unwanted stress. This stress has a huge impact on your mind and can even make you waste more time worrying about all you must do. It’s an endless, vicious cycle, so get ahead of it! Plan social media into your daily planner just like an appointment. Make time for you to catch up on what is going on in everyone else’s lives, but do not let go of your own life to keep up with others. Once you make this change, you will have plenty of extra time to get moving! Go for a walk, take a yoga class, or spend time with your family. Once you can realize the key to managing your time, so many other rewards will follow.
Guest Blogger: McKenna
Business Administration Major at the College of Charleston
Marketing Intern at Wellness Beyond Fifty
We are social beings by nature, but nowadays there is less time to do all the things we need to get done and still have time to connect with families and friends on a serious level. We’re like Pavlov’s dogs. It’s easy to get on social media for a “quick fix” of updates, entertainment and “likes,” and receive a quick dopamine rush that tricks us into thinking we’re connected to people and events that really matter.
I am over 50 years old now. When I was at the College of Charleston I did not take the only computer course offered to business majors. The computer on campus was as big as a small classroom, and student seating was at a premium. It was an elective course, not a requirement to graduate. I enjoyed working, studying and socializing with my classmates and not necessarily in that order. To me the computer course was isolating and boring. Nor was it the cool thing to do…. communicate with a big, odd looking machine.
I didn’t get my first mobile phone until I was in my 30s, and it was the kind that was mounted on the floorboard of my little foreign car. Back then the only ways to seriously communicate with people was in person, by U.S. mail and telephone — all of which were pleasingly social.
Of course, things have changed a great deal since the early-1980s, but certainly not my desire to be “social.” I am not alone with this. But, as I’m sure many of you would agree, I have developed a worrisome love-hate relationship with today’s ubiquitous social media apps and devices.
Indeed, smart phones, tablets, texting, tweets, Twitter, Facebook, YouTube, Pinterest, Instagram, LinkedIn and Snapchat provide unending opportunity to connect with others, to learn and “to grow.” I’ve quoted the trite phrase “to grow” here because we should all know by now what happens to one’s derriere when one sits around on it day in and day out “socializing” instead of moving.
So, for health reasons if nothing else, it’s best to maintain your more traditional ways of social interaction — those that allow us to truly be with other people, to interact with them using our well-developed physical senses, and to reach out and hug someone if need be.
How do you balance your use of social media and face-to-face interaction with family and friends on a significant level? By “significant” I mean an interaction that brings actual joy, richness and quality to our lives through personal contact. Consider the following:
First, get yourself clear on why you use social media? Is it a work requirement? Is it how you keep up with current events? Do you use social media as your primary way to stay in touch with family and friends?
Now, carefully consider your answers to these questions because, if you don’t have a clear vision of why you’re using it, you will end up wasting hours upon hours of your valuable time day after day on nothing. Fact is, there are not enough hours in the day to be active on the plethora of online social platforms. So be very selective. Choose wisely and use it to suit immediate needs.
Be honest with yourself. How you feel when you look at various posts. Do you feel more informed or less? More joyful or less? Do you feel more socially isolated because you are not actually doing things other people are doing, and comparing your life to someone else you see and hear in a virtual reality realm?
Do yourself a favor. Use social media only at certain times of the day instead of logging in whenever you have a free minute or receive some sort of inane notification. Schedule social media use just as you would any other significant appointment. If you find joy from social media, then relax and treat yourself at the right time. It can be as fulfilling as reading a good book, having your nails done or getting a massage. But don’t allow it to consume you. That leads to stress and we all know what stress does to your health….need I say more?
I am a health coach, not a business coach, but in the process of working with people to help them achieve whole-person wellbeing, I’ve learned the importance of knowing clients’ personal and professional goals — especially at times of transition in their lives. Looking at work-life balance, financial goals and personal growth is an important part in helping people succeed in improving their health.
Most of them want success more than anything else in their life. And will work very hard to get it. However, once they achieve the goal, sustaining it usually is even more challenging. Why is this?
Oftentimes, once someone succeeds or has great privileges, their focus shifts. Rather than continuing to work on the goal, one indulges in the benefits. This, unfortunately, hinders further growth and continued happiness.
Take exercise for instance with a client. She typically can achieve an exercise program five times a week for few months, but then life gets busy and she quits. She can no longer find the time. That certainly is not the way to go about losing weight. And she is discouraged that brisk walking for 30 minutes burns only 100 calories. She decides the effort is not worth the gain on a long-term basis even though it initially increased her energy and helped make her feel better about herself. Or she may decide that the pressure she puts on herself to maintain success is too stressful. The effort seems to be more like punishment than enjoyment.
Lasting success comes from consistency. When you are consistently aware of your “why,” you will continue to be motivated to maintain then further your success. You will say “no” to all temptations and distractions no matter how enticing they may be. Your “life vision” becomes far more important than a short-lived gratification. It’s like eating ice cream even though you know it’s not good for you. Yet you eat it anyway because you think it will ease your stress or help you get over a tiring day at work. It’s a sad irony.
Success versus Achievement
There is a subtle difference between success and achievement. Success is a feeling you have about how you are doing at something and why you are doing it. Achievement is a positive, objective measure about what you have accomplished.
Success is more important than achievement. You can win an award and yet still not “feel” successful. I was a top producer as a real estate agent. I received all the trimmings for my success. But inwardly I did not feel successful. I lost the “why” regarding my life vision. Now I’m fulfilled in my work. And you can be too!
Another example: Your doctor says you must lose 15-25 pounds for your health. (Note: Obesity is the second largest contributor behind tobacco use to developing chronic diseases so prevalent today, including diabetes, cancer, Alzheimer’s and autoimmune deficiency). Your health-care provider might say it’s important to lose weight, but it really doesn’t sink in if you don’t understand why. So find your “why,” and allow it to help you work towards success. Once there, remember what it took to reach the goal and never back away.
Learning how to focus on what’s right for success in your health and well-being is easier than you think. Would you like to have a wellness breakthrough session with me? There you will learn the five things that may be getting in your way of achieving lasting success in your life, business and health.
We are in an exciting time in life. Just as we had the beginning of the digital revolution at the end of the last century, we are now experiencing a personal transformation revolution. It’s about becoming healthier, happier and living your own life with purpose. But better health and positive change won’t come unless you know what you’re doing.
Here are five steps to help you begin your own journey on the road to personal development:
- Set goals: The first step to living the way you want is to set goals for each part of your life. Those would be your health, career, finances, spirituality and family, but not necessary in that order. Setting separate goals in each area of your life allows you to prioritize what you want to achieve so you can increase your chances of doing so.
However, if you are like most people, you set goals but fail to achieve them because they are too vague. When I work with my health coaching clients, one of the things we work on is setting SMART goals. So what is a SMART goal?
S — Specific: If you want to lose weight, for example, you need to specify how much.
M — Measurable: The easier it is to track your progress, the better your chance of attaining it. “If you don’t measure it, you can’t improve it,” said Lord Kelvin. Tracking your food intake is one way to do this and makes it less difficult to determine if extra efforts are in order in case you experience a setback or come up short on the progress you desire.
A — Achievable: Although you should aim high, make sure your goals are still achievable and action-oriented.
R — Realistic: While some goals are achievable, they might not be realistic for this moment in time. An example might be you have decided to do a marathon but you have not even run a mile yet. Running is realistic, but you might want to start by building up to running a marathon by completing a 5k (3.1 miles) or a 10k (6.2 miles) race first.
T — Time-based: Setting a deadline will help you remain focused and ensure you stay on track. Using the same example above, you might say, “starting June 1 I will begin jogging and complete a 5k race by Sept. 1, 2017.”
- Create an action plan: Once you’ve set your goals and have written them down, create an action plan on how to achieve them. What activities do you need to do to achieve your goals? If you have a long-term goal, break it down into small steps to make it manageable. Don’t forget to track your progress so you can look back and pat yourself on the back every time you move one step closer to your goal.
- Make time for growth activities: Even though life is very busy, it’s vital that you make time for yourself and your own personal growth. Take 15 minutes to read, learn, or listen to a podcast. Wake up 15 minutes earlier to read or write in your journal. If mornings are tough for you, block out 15 minutes during the day or before you go to bed at night. Whenever you chose is up to you but make sure to try and do it daily.
- Adopt a positive mindset: Optimists are more likely to enjoy and succeed in life than people who always see the negative in a situation. Fill your head with positive information and people. Before long you too will have a sunnier disposition and all the health benefits that come with it.
- Keep a journal: Journaling allows you to keep a record of your progress. It helps you learn from the challenges you face and your triumphs and everything in between. I personally like to have two journals going at all times, a gratitude and goal journal. Writing everything down gives me a chance to reflect on my journey, embrace the challenges and savor the joyful moments along the way to the destination.
If you have already set your goals and accomplished them you are in good shape. Give yourself a pat on the back. Even though there is no special prize, if you have managed to do it by yourself, you’ve learned it takes longer and with more mistakes.
However, have you tried to succeed alone and failed? Health coaching can help you dive a little deeper. I know the reason that people lose weight but never seem to keep it off. People THINK that the reason they give up exercise is that they’re lazy but there’s a surprising reason they don’t stick with it. Meditation is something one can use to relieve stress; I know what it takes to cultivate a daily practice with little effort. People feel they should be restricting calories and avoiding certain foods to eat a healthy diet and are shocked when that’s not the case. Would you like to have a wellness breakthrough session with me? You’ll discover the top 5 things that can get in the way of your health goals, and the #1 thing you need to move forward.
By: Guest Blogger Cassie from ehealthinformer.com
What Does Wellness Mean in Today’s Chaotic World?
It seems like today’s world is constantly in motion. Everything is instant, and it feels like attention spans get shorter every day. Amidst all this commotion, it can be hard to know when we’re okay and when we’re not. This confusion leads us to ask, what does wellness mean in today’s world?
Any time we talk about “today’s world” we must discuss the impacts of the digital revolution. Having so much technology in our lives has its advantages and disadvantages. On the one hand, accessing information and communicating with people can be done in the blink of an eye, but on the other hand, we now seem hooked to devices many of us lived without for many years. It shouldn’t be a secret that all this time spent in front of screens isn’t the best for our well-being.
So, how can we find wellness and peace of mind amongst this chaos? Can it be achieved, and if so, how? In today’s article, I’ll outline what wellness means to me in this crazy, connected world, and I will offer some strategies to help you remain calm, peaceful, active and, most importantly, well.
One of the consequences of such a high-tech, chaotic world is that work and leisure time can easily mix. You’ve probably noticed how many people like to discuss their work problems when they are supposed to be relaxing. This really isn’t a great idea; it only creates more stress.
So, in today’s world, wellness means having time for you to do what you want to do. Take the time to do things you enjoy with people who fill you with positive emotions, and try as best as you can to leave work and other stresses behind. You don’t want them ruining these precious “you” moments. Being able to truly disconnect is a great step towards achieving wellness in the hectic world we live in.
For as crazy and chaotic as the world is, it seems like we still spend a lot of time sitting down. Breaking out of this and moving around is a big part of achieving wellness. Engaging in active pastimes fills us with positive emotions, both during and after we do them.
It seems, though, nowadays a lot of us associate being active with an obligation. We need to go to the gym or have to go for a jog. Well, it doesn’t need to be this way, and finding ways to be active should go hand in hand with doing things you like. You could go for nature walks or strolls around your neighborhood and get the same benefits you would get from other types of exercise.
Being active allows stress to work its way out of the body. Tension is lessened through muscle movement—this is why activities such as yoga are great practice for self-improvement, as well as your physical health. So, in today’s world, wellness can be achieved by breaking up the routine and moving around. It’s not about reaching certain weight loss goals or looking a certain way, but rather about getting out there and experiencing joy and happiness with yourself and your loved ones.
Peace of Mind
Peace of mind is essential for letting go of nerves, worries or feelings of anxiety. In today’s “chaotic” world, achieving peace of mind can be a real challenge with all the different sources of stress. But what would wellness be without a calm and peaceful mind? Would it be worth pursuing?
These days the more peace of mind you can give yourself the better, and you can achieve it in a variety of different ways. For example, you can make to-do lists for the things you need to get done so that you don’t get overwhelmed with what you have on your plate. Or, you could keep a journal and write down what worries you—it’s like venting to a friend all the time. Another thing you could do is install a secure network
on your computer and other devices to not have to worry about things like identity theft or hackers. It seems like a small thing, but when it comes to peace of mind, everything counts. If it is something that could stress you out or worry you, find a solution, for achieving peace of mind and wellness in today’s world come hand-in-hand.
When thinking about wellness in today’s world, remember that the world you see on the outside is usually a reflection of how you feel on the inside. Therefore, making time for leisure, being active and working to achieve peace of mind will help make the world seem less chaotic, help you feel less stressed and make achieving wellness much easier.
Author bio: Cassie is a health and tech blogger who is passionate about wellness and well-being. She blogs for ehealthinformer.com.
No one today would argue with me that most Americans are overly stressed. Technology, feeling the need to immediately return text and emails, and the pace at which we live today has created an epidemic of chronic stress and mental fatigue. In fact, between 60 percent and 80 percent of doctor visits today are a result of this chronic stress. And of course, when we are stressed we make poor lifestyle choices. Which means we eat on the run, make unhealthy food choices, and take too little, if any, time to exercise, rest and do the things that bring us joy. The cumulative effect of all this stress? Burnout and chronic disease.
If you run a successful business, you know that time is precious. You’ve learned to use it wisely. If you work for someone else, you need to prioritize your responsibilities to be the most efficient at your job.
Much of my time is dedicated to my health-coaching business. Of course, my family and friends are important and day-to-day responsibilities are critical too. So I try to rank things according to the time involved and the day of the week. It’s called planning ahead, which is a very good thing. A good plan also allows you to be flexible, especially when an emergency arises.
Of all full-time employed adults in the United States, the overwhelming majority work 40 hours or more per week. Each has responsibilities, and of those who really care, most have little dispensable time. So it’s important for each of them to set priorities. Here’s how:
— Start with “must do” obligations. List what they are and note the amount of time it takes to get them done. Be specific. Break down the parts. This gives you more flexibility.
— Now list your “want to do” projects, which are generally more exciting. These include things that involve friends and family. Give each “want to do” activity more time.
One of the simplest, but not always the easiest, way to make the most of your time is to know when to say “No.” Which, naturally, is much easier when you already have a list of you day-to-day priorities. So, get yourself organized. Life is so much better when you do.