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.
True or False? A key to being successful and doing more important work is to be an early riser. Early risers do their best work before everyone’s awake and the distractions of the day take over.
False! Rising early is is not a requirement for success. Don’t take this the wrong way. Generally speaking, becoming an early riser is good advice. It applies to a lot of people. But the truth is that good, general advice doesn’t apply to everyone and there are far too many people trying to force themselves into this mold when a number of alternatives would might work much better.
There are 24 hours in every day, and it doesn’t matter which ones you choose to use so long as you use them effectively. Everyone has their own set of hours when they’re most creative, and the key to doing great work is recognizing when they are and leveraging them. Maybe you fall somewhere in between the extremes and you’re not quite sure where you fit. There are a few questions you can ask yourself to get closer to finding your most productive time:
What time do you naturally wake up and go to bed?
If you can, spend a few days without an alarm clock and see what time you naturally wake up at. When do you get tired again and go to sleep? If you let it, your body will tell you what your natural rhythm is. You might feel tempted or pressured to wake up earlier, but don’t. There’s no reason to mess with your natural schedule.
What time of day do you feel most alive?
This is your productive time and it’s the greatest opportunity you have to crank out your best work. If you don’t feel like you’re very productive, it’s probably because you’ve been out of sync with your natural energy levels. Pay attention to when you really come alive each day and use that window to do your most important work, not check email or surf the web.
The problem a lot of people run into is that there are too many distractions during their productive time. Maybe you have to be at work or have some other commitment you’ve made.
If that’s your case and you’re trying to juggle other commitments with your most important work, then try out the early riser routine. It’s popular because it works. It’s just not the best option for a lot of people.
So, try to make your most important work the primary commitment during productive hours. That may seem like a lot to ask, but the truth is, you eventually have to make the shift anyway if you want your best work to become your life’s work. You can only hold those conflicting ideals for so long before you either take a big leap or resign from your best work.
Assuming you’re ready to let go of the early-riser myth and start doing your most important work when it’s right for you, here are a few things I do to make sure I get the most productivity out of my own time:
- Stick to a schedule. Figure out when you’re most productive and set it aside for your most important work.
- Pick one task. Don’t get bogged down trying to do 10 “important” things at once. Pick one and do it with focus.
- Eliminate distractions. If I want to do my best work, I need to focus. That means I turn off the computer, the phone, even the stereo. One-hundred percent of my attention goes toward the work that needs to get done.
- Find back-up work locations. I have a primary work space and routine, but occasionally that can cause things to get a boring. If I feel stifled, I have two or three other places I can go to get things flowing again. A change of scenery can make a huge difference for me.
Start getting used to doing your best work during your most productive time and you might notice less and less of a need to get up extremely early to keep up with your schedule.
What are your productive hours? Are you getting the most out of them?
By Mike Daley
Many office dwellers who work in front of computers for extended periods of time know there are unintended health consequences like increased risk for obesity and cardiovascular disease that come with 40+ hours of sitting each week. However, individuals with computer-oriented jobs often neglect to understand how a constant use of technology can impact eyesight and vision health.
Too much screen time can result in a temporary discomfort known as digital eye strain, which is characterized as the temporary physical eye discomfort felt after two or more hours in front of a screen. Marked by symptoms such as red eye, irritated or dry eyes, blurred vision, eye fatigue, back and neck pain and headaches, digital eye strain isn’t the result of one single issue —several environmental factors can contribute to it, including personal vision health, posture, lighting and personal device use habits.
A new report from The Vision Council finds nearly one-third of adults (30%) spend more than half their waking hours (9+) staring at digital devices and a majority of Americans experience symptoms of digital eye strain as a result.
Faced with hours at the computer, coupled with harsh LED or fluorescent lighting that emit blue light, office environments are increasingly becoming hot spots for digital eye strain. It has been estimated that as many as 70 to 75 percent of computer workers experience eye discomfort from high screen use.
The good news is that our workforce doesn’t have to live with this discomfort and can utilize tools and techniques to protect eyes. Computer eyewear is designed to increase individuals’ field of view, bring mid-distance objects into focus, reduce reflection from indoor and outdoor lighting and absorb blue light.
In addition to computer eyewear, below are some other tips that can help relieve digital eye strain in the office:
- Remember the 20/20/20 rule: every 20 minutes, take a 20-second break from the screen and look at something 20 feet away.
- Build an optimal workspace to mitigate outside stressors like lighting, screen glare and computer set-up.
- Increase the text size on your devices to better define the content on your screen.
Preventative eye care, like an annual comprehensive eye exam, can help preserve vision and identify other health issues early on in disease progression ensuring lifelong vision health. If you have digital eye strain, your eye care provider can discuss eyewear options or lifestyle changes to protect eyes. By taking action, individuals can enhance their vision when using digital devices.
For better or for worse, digital devices have changed the way we receive and process information. It is important that human resources professionals recognize the toll prolonged use of technology has on vision, employee productivity and health and understand solutions are available to address this emerging health issue in the workplace.