Tag: Nutrition

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WALKING WITH A PURPOSE

 

One way to make walking not only healthy but also beneficial is to find charities to walk for. Basically, the way it works is you find the charity and set up the walk by asking your friends and family to donate to the charity based on the number of miles you walk. This type of walking gives you extra incentive to get in shape, stay in shape, and keep walking.

 

Use an App

 

A great app for this is called Charity Miles. Basically, you just download the free app, which is suitable for both Apple and Android operating systems. Set up your account and choose your charity. It will track your movements and report to the system. When you walk, it tracks it and sends the earnings to your charity of choice. You can find sponsors through the app as well as by asking friends, family, and small local businesses to sponsor you.

Link – https://charitymiles.org/

Seek Out the Charity

 

If you already know what charity you want to walk for but you don’t want to use one of the apps, you can reach out to start your walking for a charity event by contacting them directly to work out the details. Some charities already have yearly walking events that you can join and sponsor in your local area. You can look for more charities at ACTIVE.

Link – https://www.active.com/

 

Set Your Goal

 

Set your walking goals based on how much money you want to make and how much buzz you want to create for the fundraiser. You can make it challenging or fun depending on the audience you want to attract. Some people prefer a leisurely walk with food and lots of talking, and others want a fast walking race.

 

Be Aware of Your Fitness Level

 

Before you start, you want to know about your fitness level. Can you walk for long periods without an issue? Even if you can only walk 30 minutes at a stretch, you can still raise money for your favorite charity, but knowing this level can help you set more realistic goals.

 

Train for Your Fundraiser

 

One way to ensure you meet your goals is to train for the fundraiser. If you want to walk a 50K for the fundraiser, you should work your way back from the date of the fundraiser and set up a training program that gets you to that goal when you’re ready to do it. For example, you may want to add 100 to 1000 steps a day until you can make it.

 

Be Ready to Motivate Others

 

When you are doing a charity event (even if you’re using the apps available to do it), you’ll make more money for your organization if you motivate your sponsors and your team if you have one by training, ensuring you are prepped and ready, and having high spirits about your goals and what you’re doing.

 

Don’t forget that there are already yearly walks for many charities. You can find out more about walking for charity by approaching specific charities directly or using Charity Miles or ACTIVE mentioned in this article.

 

 

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Burnout Busting Stress Management Techniques

 

Stress management techniques that help you avoid burnout are important to understand and implement into your life. Burnout is characterized by the inability to be effective and productive while also being stressed out, tired, and even angry when just thinking about the workday, business, or relationship.

 

Sleep 7 to 9 Hours a Night

 

The human body, with very few exceptions, needs at least 7 hours of sleep each night. There are some people who need less due to a genetic condition, but this is not really that common. If you aren’t sleeping enough each night due to being overworked or due to suffering from insomnia, try to find a way to put sleep as a priority in your life.

 

Exercise Every Day

 

Moving every single day, whether it’s walking, jogging, swimming, biking, or something else, is an important way to help your body regulate itself and reduce anxiety and stress. If you get up and move anytime you feel anxious, you’ll reduce your stress exponentially. Shoot for moderate exercise, at least 150 minutes a week, and you’ll be much less anxious and stressed.

 

Eat Right and Stay Hydrated

 

If you know which diet is most healthy for you, it’s important to practice it at least 80 per cent of the time. Not only will you feel better mentally and physically due to sticking to something, but it will also pay off by keeping you healthy and sickness free.

 

Take Up Meditation or Yoga

 

Doing slow exercises or clearing your mind at least 10 to 20 minutes every day is a great way to reduce stress. Many people like to combine exercise with mindfulness using a Yoga practice.

 

Ground Yourself

 

Anytime you are feeling stressed, find a way to ground yourself. The way you do this is that you start pointing out objects around you in your mind to help yourself become more mindful of right now. You can also go for a barefoot walk in the grass to help you connect with nature.

 

Create an Organized Environment

 

Studies are definitive about having clutter around – it’s not good for your mind, and it is terrible for productivity. If you really want to be successful, find an organizational method that works for you, and practice it religiously. Many people swear by The Fly Lady. (http://www.flylady.net/)

 

Develop a Realistic Schedule

 

Learning how to schedule yourself for maximum productivity without overworking yourself is an essential skill that you can learn. Try taking some time management courses or learn how to use a particular type of scheduling like block scheduling, for example.

 

Keep a Daily Reflection Journal

 

Journaling is always an excellent method for helping you deal with stress. One way to do that is to write a daily reflection journal that describes what you did right and what you’d do differently, along with your thoughts about your feelings for the day.

 

Developing habits that are healthy such as sleeping 7 to 9 hours a night, eating right, and moving daily are all important techniques that will help you avoid the stress that can lead to burnout. It’s imperative that you practice self-awareness so that you can mitigate any of the signs of burnout before they become too serious.  No one is immune to burnout. If you work too hard without the right care, you will get burned out. It’s human nature, and the only way to avoid it is by using proper burnout busting stress management techniques.

 

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Avoid Burnout: How to Exercise and Sleep More

Sleeping enough each night is an essential component of ensuring that you live a life that will help you avoid burnout. If you are well-rested, you are going to perform at a higher level every single day, thus making you more productive. If you are tired due to a lack of sleep, problems will seem more prominent and less surmountable. The thing is, exercising every day is a big key to sleeping better every night.

 

Know Your Body

 

It’s okay to be a night owl going to bed later and sleeping later. This is not really a big problem in terms of causing burn out. The main thing is that you need to sleep when your body wants to sleep and wake when your body wants to wake so you can do various tasks when your body is most efficient.

 

Schedule Your Life Based on Your Priorities

 

When you look at your priorities, there are obviously going to be sometimes that you cannot go by your own internal clock but someone else’s clock. Even when you have to do that, it’s okay to priorities your life based on what you want to accomplish most. If it’s important for you to sleep 9 hours a night to be most productive during the day, then you need to set up your lifestyle to ensure you can do that.

 

Do the Minimum to Maximize Your Life

 

Remember that productivity is about the results and not how hard you worked to get there. When you schedule your day, remember that you should seek to do the minimum workload to achieve the most results. For example, to maintain good health, most doctors say you need to exercise moderately at least 150 minutes a week. That’s not really that much. What would happen if you did that minimum? Do it, record the results, and adjust as needed to reach your goals doing only what is necessary to make the goal.

 

Exercise is One Key to Good Sleep and Health

Balance, exercise, sleep

Remember that if you have problems sleeping at night due to being restless, either mentally or physically, that exercise can help. Try exercising aerobically for 20 to 30 minutes, at least once a day before 6 in the evening. Studies show most people get the most benefit exercising this way within a couple of hours of waking.

 

Set Up Your Space for Success

 

No matter what it is that you want to accomplish where you are doing it is important. If you want to sleep well every night, make sure your bedroom is an oasis made for sleeping. Keep the room temperature cool and make sure you have the best bed you can afford. Keep technology out of your bedroom and create a sleeping haven for yourself. Likewise, if you want to work out every morning, set up your workout schedule to make it easy to get ready and do the exercise you want to do without much thought.

 

While it’s okay to be a night owl, understand that exercising soon after waking is more effective than doing it later in the day when it comes to helping you sleep. However, everyone is different, so feel free to test out the ideas to see what works best for you.

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10 Ways to Avoid Burnout

Avoiding burnout is really a matter of being aware that it can happen so that you take the steps to design your life in a way that keeps you from burning out and ensures that you thrive as you think about ways you can set up your life to avoid burnout figure out what you can implement right now to affect the most change as soon as possible.

 

Automation

 

  1. Be Mindful – Almost every person alive has an internal conversation with themselves, but most are not really that self-aware. You probably have thoughts that you ignore and then wish you didn’t. Try to be more mindful about your brain chatter because sometimes it can be a warning of things to come.

 

  1. Take Lots of Breaks – Work many breaks into your schedule. The idea that you have to be busy all the time to be productive is a lie. You don’t need to work yourself into the ground to be successful. Work breaks into your day and also vacations into your life where you truly take a break and stop doing work or anything stressful in a bad way.

 

  1. Be as Healthy as Possible – How you take care of yourself physically, mentally, and spiritually is vital to being a healthy person that can avoid problems with burnout. Eat right, exercise, see your doctor on schedule. Talk to a mental health professional or your religious leader if you need help dealing with something.

 

  1. Learn to Schedule Properly for You – One of the keys to success in life and avoiding burnout is to learn how to make a reasonable and realistic schedule. Try various methods until something clicks for you. One of the best methods to help you avoid burnout is the block schedule. Another is using the Pomodoro Technique to get your tasks completed.

Check out this post on Goal setting:

 

  1. Harmony is More Realistic Than Balance – Many people, especially mothers, tend to talk in terms of having a balanced life. The problem is this is an unrealistic ideal to shoot for in today’s world. However, you can seek to have harmony, which means if you have to spend a lot of time on one thing, you need to ensure you schedule a lot of time for the other thing, too, but maybe at a later date.

 

  1. Find Joy in Your Day – The best way to avoid burnout is to help yourself feel happier and more satisfied. One way to accomplish that is to keep a gratitude journal so that you can remember that sunrise you saw or your grandchild’s laughter on any given day.

 

  1. Pay for More Experiences and Less Stuff – One thing that can cause burnout is the continuous seeking of material possessions. Remember to use your money to experience things too. Experiences are always seen as much more satisfying and happier than things.

 

  1. Let Yourself Get Bored Sometimes – One problem with today’s always-on society besides rampant burnout is that no one is bored. Being bored is a significant catalyst for invention. Spend an hour in a hammock without your phone, go on a walk with your five-year-old. Spend a day fishing. It’s okay to do nothing.

 

  1. Practice Positive Self-Talk – When you’re mindful, you’ll start to notice your internal monologue more often. If it’s negative, it can be a sign of impending burnout. Try to turn those thoughts around to positive thoughts. At the very least, try to make the thoughts more neutral.

 

  1. Unplug Every Day Early – It might get old for night owls to hear this but turning off your technology a few hours before bed is essential for a better night’s sleep. Sleeping well improves your health in every way, especially mentally, giving you the strength to avoid burnout.

 

Avoiding burnout is very much like wearing a seat belt to help reduce damage if you get into a collision. It’s not going to stop everything bad from happening, but it will certainly reduce the damage to your life if you have a plan in place.

 

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How to Identify Over the Top Goals to Make Them Reasonable

Part of learning how to create goals that work is to learn how to make SMART goals. A SMART goal is a goal that is specific, measurable, attainable, realistic, and timely.  If a goal is all of these things, it will be a reasonable goal that is possible to attain. During the goal-setting process, though most people will tell you to dream big. That’s great, do dream big, but don’t dream so big that you fail because what you dreamed was not possible for you right now.

Feeling Exhausted

For example, let’s say you want to go to Law School, but you don’t seem able to get a good enough score on the LSAT to get into the school that you want to go to. At first glance, it may seem as if the goal of going to law school itself is impossible and not reasonable, but that’s not true. Instead, you need to step back and attack this goal from a new angle and now set your goal to get a better score on the LSAT.

 

This may require that you take a year off to take a course and study your heart out, but if you don’t give up, you will eventually pass. It’s not really impossible, just not probable for you to succeed until you’ve spent more time studying.

 

But let’s say you have a goal of being six feet tall, but you’re 35 years old, and you’re only five foot two. Guess what, you can be six feet tall in the right shoes, but you may look ridiculous. The truth is, you’re never really going to be six feet tall. It’s vital to differentiate dreams from possibilities that can become your goals.

 

When you are in the goal-setting process, you’ll want to ensure that your goals are reasonable and not over the top and, therefore, impossible or not probable for you to succeed now.

 

Maybe you don’t have enough capital to invest in the idea right now, so you need to step back and find that money. Perhaps you just don’t have the skillset, so you’ll need to step back and get that skill. Whatever the reason is that you cannot reasonably reach that goal yet step back and set a smaller target at the level previous to the harder, more improbable goal.

 

Write down all the things that have to happen for the goal to happen. Can you do those things? Do you need to go back to an even earlier step and goal before that one? If you cannot see a way to reach the goal realistically and reasonably that meets your personal timeline and life, no matter how much you step back, you’ll need to adjust the goal.

 

The old saying that you cannot swim until you learn to tread water applies here. There is no reason to burn yourself out, trying to reach for something that is never going to happen. At the same time, don’t limit your potential either. Go through the goals you’ve set and create a step-by-step path to achieve them even if you have to step back several paces to make it work.

 

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A Job Done is Worth a Reward

 

When you become a parent, or if you’re already a parent, you know that reward systems really work to help change the behavior of a child. In fact, studies show that rewards win out against punishment for most children in terms of successfully changing a child’s behavior.

work environment

Guess what? The idea of rewards for a job done works for adults too, and what’s more, rewards don’t have to be something someone else sets up. You can set up a reward system for yourself that motivates you and helps you get more done every single day.

 

Not only is a reward system fun, but it really works. To get started, you’ll want to follow these steps.

 

  • Set Your Goals
  • Set Up the Time Period Between Rewards
  • Choose the Rewards in Advance
  • Celebrate Receiving Your Rewards
  • Keep Doing It

 

Set Your Goals

 

The very first thing you have to know is what your goals are and what signifies ‘done’ for the sake of the rewards. State your goals and specifically spell out what constitutes done for the purpose of the prize. Learn about how to set SMART goals to ensure you get this part right.

 

Determine How Often You’ll Reward Yourself

 

You can set up as many rewards as you want to. For example, if you get up in the morning and do your 20-minute fast walk before your coffee as planned, you can choose a reward such as getting to spend a few minutes doing something you genuinely enjoy, like spending some downtime reading a good book.

 

Choose the Rewards in Advance

 

As you set up your reward system, you’ll want to know exactly what the reward will be for each activity you’re going to reward yourself for. There is no right or wrong reward as long as the reward motivates you and does not roadblock you. For example, don’t reward yourself with something dangerous or unhealthy. Set up some small ones for each day and some bigger ones for longer-term goals.

 

Celebrate Receiving Your Reward

 

There is more to the reward than the thing itself. It’s also the idea that you finished, which should also feel significant to you. When you meet a goal, it feels good by itself too, so spend some time being happy and thankful about that without the reward but then go ahead and brag to yourself about the fun or the experience of the reward.

 

Finally, don’t give up. Keep going. Don’t try it for just a month and then give up. Try your system out for at least a year to find out if it really works for you or not.

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Avoiding Burnout by Doing What You Love

Maybe when you started your business, you thought you would love it, but you don’t love it, and that reality is causing you to become burned out. So how do you manage when what you thought was your passion turns into burnout?

 

Keep a Journal

 

The more you know yourself, the more you can figure out the things in life that make you feel satisfaction and joy instead of anxiety and burnout. Try different types of journals to determine the type that will work best for you.

Do what you love

You may prefer a bullet journal, or you may want to use an emotional journal to help you get to the bottom of your feelings. It’s up to you. You may find ways to use different types of journaling to help you resolve issues with or avoid burnout.

 

Take Time to Reflect

 

Every day as you are cleaning up your desk to end your workday, reflect on what you have accomplished as well as what you want to accomplish tomorrow based on your overall business and life plans. It can help to look at metrics that show progress so you can make better decisions every day.

 

Develop a More Realistic Routine

 

As you study your use of time, you may want to develop a more realistic routine that helps you achieve all your goals. For example, instead of working traditional hours, you note that you’re much more energetic after 10 am, so you stop working before 10 am. You can adjust your schedule accordingly to fit your energy levels.

 

Find Your Own Version of “Balance”

 

There is a lot of talk, especially with women, on finding “balance,” but maybe a balance in the way you think of it does not exist. Most people picture a scale that they try to make even. A little work here, a little fun here – but that doesn’t always work because sometimes work will need you more than home. Instead, try to create your own version of balance that feels harmonious to you.

 

Get Support from Others

 

Even as a business owner, and maybe especially as a business owner, you should not do everything yourself. Get support in life from others for business, for family, and friends. You need the comradery to help you cope with life’s ups and downs.

 

Find Ways to Do More with Less

Minimalism isn’t about doing without; it’s about doing more with less. For example, if you have set aside four hours a day to work on your business, you can get a lot more done in that four hours if you automate everything you can and outsource anything that doesn’t require your personal touch. Likewise, if you never use your dining room for dining, is it really a dining room?

 

Put Your Health First

 

Regardless of anything else you want to accomplish in life, whether business or personal, the truth is, without your health, you have nothing. It may seem trite to say it, but it’s very true. Put your body’s need for sleep, hydration, exercise, and nutrition before business.

 

The thing you have to accept is that you’re only human due to the fact human beings need certain things to be healthy. Learn about the areas of life that you need to focus on to live a full and well-rounded life full of joy and accomplishment in business and life. Body, mind, relationships, business, finance, and spirituality are a few of the most essential areas of life in which you need to find your own version of harmony and balance.

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Avoid Burnout: Building Motivation into Your Life

Even if you love what you do, burnout can still happen. Most of the time, burnout is related to a feeling of mental and physical exhaustion and being unable to do all that you need to do to get to a place of rest.

 

Burnout can happen for numerous reasons that are not necessarily controllable for workers, but the main reason it happens to entrepreneurs is a lack of planning and an unrealistic view of how much one can do in a day. If you have nothing of pleasure to look forward to, it’s hard to stay motivated.

 

You can fix this problem and avoid burnout by building motivation into your life by planning for it.

Feeling Extra negative

Take More Breaks During the Workday

 

The mind works at a high rate of efficiency for about 90-minute increments, according to science. Try implementing short ten to twenty-minute breaks between 90 minutes of hard work incrementally throughout the day.

 

Plan More Weekend Getaways

 

Don’t put off time away from work, especially on weekends. Alternatively, if you have a business where you’re needed more on weekends and less during the week, you can make your own weekend getaway midweek work. Try hard to take at least two days in a row off every week.

 

Plan for More Long-Term Vacations

 

Everyone deserves a vacation. Taking a vacation does not mean that you have a poor work ethic or that you’re lazy. In many wealthy industrialized countries around the world, 30 days a year vacation is not uncommon. Use that as your guide and plan at least one, two or more-week vacation per year to recharge and experience the fruits of your hard work.

 

Disconnect Digitally Every Day

 

You have to have an ending tie every day. Even as an entrepreneur, you need a time of the day that is just for your friends, family, and yourself and time that is just for work. You should be able to disconnect digitally at least two to three hours before bedtime every night. Science shows that eliminating this digital connection before sleeping will improve your rest.

 

Do Something That Interests You

 

Even on days that you are working, you should do something outside of work that is interesting a few times a week too. What is interesting to you that you want to learn, experience, or understand? Want to learn a new language, make it happen. Want to learn how to bake, make it happen.

 

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Get Bored Sometimes

 

Accepting that it’s okay to be bored or get bored is hard for some people to do. Most of us have been so brainwashed into constant and continual productivity that we never get bored. Due to that lack of boredom, we may start feeling less than creative. It’s okay to take some time each day to just do nothing and be bored so that you can explore other ideas.

 

Focus on Impact and Meaning

 

When you do things, it’s essential to focus on the impact and meaning of the actions you take. While the intent is also important, the true measure of effect is the impact you create.

 

All exhaustion and malaise are not necessarily caused by burnout, though. Make sure you double-check with your doctor if you implement burnout busting measures and still don’t feel differently. You may need a physical that includes blood tests to ensure that you are healthy since many diseases can also cause symptoms of burnout, such as low iron or vitamin B12 levels.

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Scheduling to Avoid Burnout: Learn to Take More Breaks

Many people who experience burnout had one thing in common: poor time management. Everyone is given the same number of hours in the day, but some people tend to seem super productive, while others seem to run in circles being very busy but not accomplishing anything.

 

The thing to remember is that productivity is not about how busy you are but about how many things you accomplish.  Productivity is all about results. If you want to have more achievements and thus be more productive, you’ll need to learn how to schedule your life in a way that lends itself to your entire life, including downtime and breaks.

 

Understand Your Limitations

 

Feeling Overwhelm

 

It’s easy to compare yourself to others. If you use that other successful people are working 100 hours a week, it’s tempting to think you must. However, you really don’t need to do that, nor should you.

 

There are 24 hours in a day, and you need to sleep at least 7 of those hours, exercise about an hour, and eat for about three hours a day. Then you may want to spend time with your family, friends, and yourself learning and exploring.

 

If you really want to fit it all in, you’ll have to be realistic about time and your own limitations in terms of resources financially, mentally, and physically.

 

Know Your Priorities

 

When you look at your overall life plan and goals, what are your actual priorities? You have priorities for all the different areas of your life, including spiritually, personal development wise, health-wise, romantically, socially, family, business, career, and so forth.

 

Determine Your Daily Energy Levels

 

Everyone has their own daily rhythm to life that works best for them. Some of us are night owls, and some of us are more productive in the morning. Know where you fit in so that you can schedule the most physically or mentally taxing tasks to the right time frame.

 

Delegate and Automate When Possible

 

You shouldn’t do everything yourself in business or life. Instead, get help either by using automation technology or outsourcing or both. It costs a lot less than you think to hire someone to handle your customer service emails or to install automation that saves lots of time.

 

For automation and outsourcing ideas, look at your accounting, bookkeeping, administrative tasks, customer service, data entry, marketing, tech support, web design, web maintenance, content writing, and so forth. If the task does not need your personal touch or smiling face, let go of it.

 

Set Up and Organize Properly

 

It cannot be overstated how important using the right tools for the job can save you time and frustration. This is true whether you’re cooking a nice dinner or if you’re setting up customer service options with software. If you don’t invest in the right tools, you’re not going to get the best result.

 

Avoiding burnout requires that you be very honest with yourself and others about your capabilities. No one really needs to work 80 hours a week. The human body was not designed for that. Therefore, you will need to learn how to schedule yourself to accomplish your goals without overworking because you’re not here to simply work and make money. You’re also here to have a full and well-rounded life that includes downtime, vacations, family, friends, and joy.

Focus and Find a Good Mentor

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Journaling Tips for Burnout Prevention

Numerous studies tout the benefits of journaling for all sorts of issues from helping you lose weight, to helping you build better relationships, and yes, to help you avoid experiencing burnout. Keeping a journal is a great way to get organized as well as dump your thoughts and feelings out to analyze.

Studies are showing that journaling:

 

  • Reduces symptoms of illness
  • Improves cognitive function
  • Strengthens the immune system
  • Offsets adverse effects of stress

 

While there are some drawbacks such as tired hands, if you’re handwriting your journal, the disadvantages are easy to overcome now that you can use electronic journals. In fact, journaling is a great way to prevent burnout or reduce the effects from and overcome burnout that pretty much anyone can do even if you have a physical or mental disability.

 

There are different types of journals you can use depending on the problem you’re trying to solve. Let’s look at a few options.

 

  • Gratitude Journal – This type of journal is simply for writing in it once or twice a day, one to three things you’re grateful for that has happened or that you experienced. It’s useful to read back when you’re struggling as well as beneficial to bring thoughts and feelings of gratitude to your heart and mind daily.

 

  • Emotional Release Journal – With this journal, you’re going to write in it when you feel overwhelmed emotionally. It’s a good idea to use this type of journal in private so that you can experience your emotions. You can write or speak your feelings, without judgment, to get them out.

 

  • Bullet Journal Method – This type of journal is a way to keep a journal without having to write complete sentences. You’ll want to have tabs for each part of your life, business, and work. Then you’ll simply use phrases and words in bullet form to remember the task or information.

 

  • Personal Planning Journal – This type of journal is great for planning your life and your business. It can help you identify places for improvement in your business and your life. It enables you to gain accountability in all areas of your life.

 

Depending on the type of journal you want to use, the main point is that you should work on being honest with every entry, and also commit to using the diary for at least thirty days before you even start. The only way a journal works is to use it regularly and continually until it’s as second nature as walking and talking. Choose your type of journal, and your method of entry, then just keep doing it every day for a month. After the month is over, you can evaluate whether it helped you or not.

 

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