Warning: get_class() expects parameter 1 to be object, null given in /home/customer/www/bestselfology.com/public_html/wp-content/plugins/woothemes-sensei/includes/class-sensei.php on line 987
Health – Bestselfology https://bestselfology.com Be the best version of yourself Wed, 10 May 2017 05:04:18 +0000 en-US hourly 1 https://wordpress.org/?v=5.8.2 81660203 7 ways a 30 day challenge can help you develop a habit https://bestselfology.com/7-reasons-a-30-day-challenge-helps-habit/ https://bestselfology.com/7-reasons-a-30-day-challenge-helps-habit/#respond Wed, 10 May 2017 05:04:18 +0000 http://bestselfology.com/?p=1822 ‘You’ll never change your life until you change something daily. The secret of your success is found in your daily routine’ ~ John C Maxwell   One of my passions is examining different techniques used to form habits. I’ve spent the last 4 years experimenting on myself and those around me (with their permission!) to identify […]

The post 7 ways a 30 day challenge can help you develop a habit appeared first on Bestselfology.

]]>
You’ll never change your life until you change something daily. The secret of your success is found in your daily routine’

~ John C Maxwell

 

One of my passions is examining different techniques used to form habits. I’ve spent the last 4 years experimenting on myself and those around me (with their permission!) to identify the best ways to implement a new habit or to change a habit. One of the things I have found to be highly effective in certain circumstances is taking part in a 30 day challenge.

Most recently I’ve used a 30 day challenge to form a yoga habit. I’ve been trying for ages to get a consistent yoga routine going. Every time I go to a class I love it, but until now, I’ve not been able to stick to a regular routine. That is until I came across the 30 day yoga challenge as recommended by my brother, Dan. OK, so it might be a bit premature to share this as a success story just yet, based on the fact that I am only on day 17 as I type this, but it certainly seems like it’s going in the right direction and I feel like a habit is forming and I’m loving it. I’m at the point where I am waking up and looking forward to getting started as the first thing I do each day.

In terms of forming habits, Gretchen Ruben talks about 4 tendencies. These tendencies distinguish how people respond to both outer and inner expectations. Outer expectations include requests from a 3rd party or an external deadline and inner expectations are those things we set for ourselves like sticking to a new eating plan.

Ruben believes that people fall into 4 different categories when it comes to how we respond to expectations:

  • Upholders: Respond readily to outer and inner expectations
  • Questioners: Question all expectations; they’ll meet an expectation if they think it makes sense–essentially, they make all expectations into inner expectations
  • Obligers: meet outer expectations, but struggle to meet expectations they impose on themselves
  • Rebels: resist all expectations, outer and inner alike

If you’d like to find out how you best respond to expectations, you should take the quiz. I am an upholder. I set goals for myself and then I stick to these goals. Some of my friends think I’m a bit mad setting myself all these goals and rules to live by, but I know it is the most effective way for me to be my best self and it makes me happy.

For an upholder a 30 day challenge works a treat. You have committed to the challenge, there is a clearly defined task that you have set out to complete and so you get it done.

There are loads of debates online about whether a 30 day challenge is helpful or not and whether they can help you to create a habit. They might not be effective for all people in all scenarios but here is how they can help:

1) The goal is really clear

A 30 day challenge is usually a very clear and straightforward goal. The clearer the goal is, the easier it is to stick to. This way you know exactly what it is you are setting out to achieve. Setting yourself a clear and simple goal will help set yourself up for success.

2) The effort required is low

The beauty of a 30 day challenge is that although you are embarking on a goal to implement something everyday, the effort required to do this is usually quite low. If you are setting out to follow your goal every day for 30 days, the less effort required to do this, the more likely you are to be successful.

3) The goal is meaningful for you and what you are trying to achieve

If you embark on a 30 day challenge, to have more chance of success it should be something that is meaningful in your life. Maybe it’s something you have been trying to do for a while but for a variety of reasons haven’t managed to stick to (like my yoga practice) or maybe it’s something you have dreamed about doing, but have never known how to get started. The more meaningful it is for you, the better chance you have of sticking to it.

4) A routine quickly forms which stops taking much thought

The key benefit of undertaking a 30 day challenge is that it usually stops taking much effort and use of willpower and becomes a daily habit. You have committed for 30 days and so you just get into the routine of carrying it out each day without much thought required. The further you get into the 30 days, the more of an automated action it becomes.

This happened with my yoga challenge. The first few days I needed to use all my willpower to get started, but very quickly I got into the routine of just doing it. This is why 30 day challenges can be so beneficial as they remove the amount of will power required to implement a new habit. The idea is that once the challenge is completed, the habit will be formed and you will continue to practice without needing the challenge. I have every intention of keeping a daily yoga practice going once I have finished these first 30 days.

5) If you are an all or nothing person (I am)

I recently carried out Dry January which is a 30 day challenge to have no alcohol. I’ve found that for me, it’s much easier to be tee total than to drink in moderation. I find it easier to eat no meat than less meat, to exercise every day rather than 4 days a week, to do 30 days of yoga, rather than once a week practice. I am a full blown all or nothing person.

If you too are an all or nothing person, you might find a 30 day challenge works brilliantly for you. If you prefer taking more time to build up slowly to things, then possibly you would find it more challenging.

6) The goal can be easily shared and tracked for external accountability

If you need external accountability (for example if you are an Obliger) you can share the challenge with friends and keep them posted on your progress. You can promote your progress on social media. You could share a picture on Instagram each day to show your success. You can track your challenge on the CoachMe app. I swear by this to keep accountable for your goals. You could use an accountability coach to keep you accountable each day for following the goals you have set for yourself.

7) Progress is visible relatively quickly

It can be amazing how far you can come in 30 days. Even after 17 days of my yoga practice I can feel improvements. My breathing is more natural, I can feel greater flexibility and my focus is stronger. I have also done an Ab Challenge in the past and found the same thing that I could see the positive impact of carrying it out for 30 days. This is very motivating and makes continuing with the challenge and beyond much more appealing.

 

If you fancy joining on the 30 Day Yoga Challenge, try Yoga With Adriene, it’s free on YouTube, easy to follow and slowly builds your yoga practice over the 30 sessions.

Let me know what you think about 30 Day Challenges and whether you have ever been successful using one to start forming a habit. Are there any good challenges out there worth sharing? Have you found that they help you implement a habit after the 30 days is over?

 

Picture: Designed by Freepik

The post 7 ways a 30 day challenge can help you develop a habit appeared first on Bestselfology.

]]>
https://bestselfology.com/7-reasons-a-30-day-challenge-helps-habit/feed/ 0 1822
5 practical ways to slow down in this crazy fast paced world https://bestselfology.com/power-noticing-little-things/ https://bestselfology.com/power-noticing-little-things/#respond Tue, 02 May 2017 05:16:21 +0000 http://bestselfology.com/?p=1818 Drink your tea slowly and reverently, as if it is the axis on which the world earth revolves – slowly, evenly, without rushing toward the future. Live the actual moment. Only this moment is life. ~ Thich Nhat Hanh How do you drink your morning tea? Are you downing it in big glugs as you are […]

The post 5 practical ways to slow down in this crazy fast paced world appeared first on Bestselfology.

]]>
Drink your tea slowly and reverently, as if it is the axis on which the world earth revolves – slowly, evenly, without rushing toward the future. Live the actual moment. Only this moment is life.

~ Thich Nhat Hanh

How do you drink your morning tea? Are you downing it in big glugs as you are rushing out the door, or are you sitting down and savouring each sip? The answer to this question can be an indication of how you live your life in general. Are you constantly rushing around, on the go, multi tasking and always looking to the next thing, or are you calm, considered, balanced and in control?  Do you feel like it would be good for you to slow you pace down?

I’ve noticed that my pace has calmed down quite a bit recently. Rather than always rushing around at 100 miles an hour, I’ve started feeling a lot more balanced and calm. I am taking in the present moment a lot more that I used to. This change is partly as a result of me feeling more content with life and in part due to me being more considered about living in the present moment.

The change in pace feels good and I wanted to share some things that you can do to slow your own pace down:

1) Disconnect from your phone

To focus on really being in the present moment and not always trying to do a few things at once, try to have time apart from your phone, especially if you are with friends. If you are out with your mates, try leaving your phone in your pocket or your bag to resist temptation of checking it. I’ve still not perfected this, but I am definitely getting better and as a consequence am feeling more connected to the present.

Next time you are with friends, try leaving your phone away. If you can, don’t get it out and look at it for the whole time you are there. See how you feel. Hopefully you’ll feel more connected to the now and less distracted.

2) Notice what makes you happy

One of the things I have noticed is that small things make me feel really happy. Often we don’t spend enough time thinking about these things. We can be caught up living our lives and not take any time to acknowledge and revel in these small things.

Some of the things I have noticed recently that make me happy are:

  • Waking up early at the weekend and reading my book in bed
  • Taking a long soak in a bubble bath
  • Feeling the sun on my face
  • Spending time with the people I love
  • Getting into my freshly changed bed
  • Getting up early and achieving loads before I get to work
  • Perfecting a new recipe

Try making a list of all the little things that make you happy. (Making lists also makes me happy!)

3) Breathe

Focusing on your breath can be so powerful. There are many ways to do this, you can do it through practicing yoga, meditation or just quite simply standing outside and taking big gulps of fresh air. It sounds very simple, but the impact can be immense. It works on really calming your energy and slowing you down.

Next time you feel out of control or anxious, try taking 5 minutes out and taking a few really deep breaths. Notice the impact it has on your energy.

4) Observe your surroundings

Last year I decided to do a walking tour of Budapest, where I had lived at that point for over 6 months, what I saw on that tour horrified me. The tour was of the street art of the city and it was on streets that I had walked most days for the past 6 months and yet I had barely noticed any of it previously. It seems that I’d been walking around with my eyes shut, no doubt half the time distracted on my phone. Now I try to take extra effort to really take in my surroundings as I walk.

Next time you leave the house, pay 100% attention to everything. Observe everything around you. Did you notice things you’ve not seen before? It can be scary to realize how little you took in before.

5) Enjoy your tea

This doesn’t necessarily have to be about tea! (although it works great if you love a brew!) Basically, enjoy whatever you are doing right now. Be in the moment. Be present. Slow down. Savour it. Do one thing at a time. Stop rushing.

Whatever you do next after reading this article, try taking your time and really enjoy it. Focus all your energy on that one thing and notice how it makes you feel.

 

Do you live your life at 100 miles an hour? Try following the 5 tips above to see if it helps you slow down. What works for you? Do you feel better at a slow or a fast pace? I’d love to hear from you in the comments below. Share with anyone you know who might benefit from slowing their pace down.

 

The post 5 practical ways to slow down in this crazy fast paced world appeared first on Bestselfology.

]]>
https://bestselfology.com/power-noticing-little-things/feed/ 0 1818
How to get back on track when you’ve lost your way https://bestselfology.com/get-back-track-youve-lost-way/ https://bestselfology.com/get-back-track-youve-lost-way/#respond Wed, 26 Apr 2017 05:28:19 +0000 http://bestselfology.com/?p=1813 “No one is in control of your happiness but you; therefore, you have the power to change anything about yourself or your life that you want to change.” ~ Barbara De Angelis  Sometimes we can find that our lives seems to be going swimmingly. We feel totally on top of our game. Everything is going to plan and […]

The post How to get back on track when you’ve lost your way appeared first on Bestselfology.

]]>
“No one is in control of your happiness but you; therefore, you have the power to change anything about yourself or your life that you want to change.”

~ Barbara De Angelis 

Sometimes we can find that our lives seems to be going swimmingly. We feel totally on top of our game. Everything is going to plan and we feel good. At other times everything can seem completely out of control. We can’t catch a break, our luck is down and we can’t get into a positive routine.

Loads of crappy things can happen to us every day that are outside of our control. Always remember, when we are dealing with these things, we are fully in control of how we respond to them and what actions we take. When we get to a stage where we can’t find our rhythm, there are a few key things that can help us get back on track:

1) Spend time with people who inspire you

As Jim Rohn states ‘you are the average of the 5 people you spend the most time with’ With this being the case, spending time with people who inspire you can have a huge positive impact. If you are feeling a bit low, out of sorts, or you can’t get into your usual routine, spend time with people who will get you back on track. As Opera Winfrey says, ‘Spend time with people who will lift you higher’

When I am out of my routine and can’t get back into my usual habits, surrounding myself with positive, inspiring people, always helps to get me back into my flow. Give it a try!

2) Hire an expert

If you are trying to conquer a specific goal, it might be worth hiring an expert to support you with this. If you are trying to start a fitness plan, get a trainer, if you are trying to implement a new diet, consult with a healthy eating expert, if you are trying to start a business, hire a business coach. These people can offer their expertise and help you with how to tackle your goal.

If you are trying to implement new habits into your life, life coaching can be a useful strategy to help you succeed. CoachMe offers accountability coaching which is one of the most affordable ways to receive support with achieving your goals.

3) Reconnect with your vision

If you have lost your way, then there is no better technique to get back on track than to reconnect with your life vision and goals. Remember what it is your are aiming for. Try visualizing what it will be like when you are living it. Have your vision board printed out so you can get attuned to it every morning as you wake up.

If you have written your Book of Life, go back and re read it and remember what it is you stand for. Immersing yourself in the vision you created for yourself and the goals you have for your life is a great way to help you get back on track with achieving them.

4) Look after your health

Health is the foundation to everything. The better condition you are in health wise, the easier everything else becomes. Focus on getting enough good quality sleep, follow an exercise routine and eat a healthy diet. If you get into the flow of caring for your health, you will find that everything seems easier to manage.

I have written previously about the Sleep Cycle of Awesomeness. I have found that sleep has a huge impact on health and productivity. If you don’t get enough sleep, the rest of your routine can very easily get affected. If there is one thing you can do to get back on track it’s focusing on getting great sleep and addressing any reasons why your sleep might be being impacted.

 

I’d love to hear how you pick yourself back up if you’re out of sorts. Have any of these methods worked for you? Let me know in the comments below.

The post How to get back on track when you’ve lost your way appeared first on Bestselfology.

]]>
https://bestselfology.com/get-back-track-youve-lost-way/feed/ 0 1813
The important role sleep plays in being your most productive self https://bestselfology.com/the-important-role-sleep-plays-in-being-your-most-productive-self/ https://bestselfology.com/the-important-role-sleep-plays-in-being-your-most-productive-self/#respond Tue, 18 Apr 2017 05:21:25 +0000 http://bestselfology.com/?p=1789 This is post 4 of 4 in the series “12 Powerful Ways to Take Care of Your Health” This year for my New Year Resolution I have chosen to take good care of my health. As this is a huge topic I am breaking it down into 12 chunks and focusing at one area per […]

The post The important role sleep plays in being your most productive self appeared first on Bestselfology.

]]>
  1. 12 powerful ways to take care of your health
  2. 12 powerful ways to take care of your health: Healthy Eating
  3. 12 powerful ways to take care of your health: Exercise
  4. The important role sleep plays in being your most productive self

‘Everything you do, you’ll do better with a good nights sleep’

~ Arianna Huffington

I’ve been writing a series of posts about how I’m tackling my New Year Resolutions this year. My over arching resolution is to take good care of  my health, but due to this being a massive topic I have split it into 12 parts and am focusing on one part each month.

So far I have covered exercise, diet and alcohol. You can see how I got on with these here. This month I’m looking at sleep.

Why is sleep so important?

The view on sleep has changed significantly over recent years and the importance of a good nights sleep seems to becoming better understood. Previously, surviving on a few hours a night and feeling exhausted but soldiering on was seen as a positive attribute, and was done in the name of productivity. Recently, these views are changing and people seem to be starting to understand that we can’t do our jobs nearly as well on five or six hours sleep as we can on seven or eight, as our productivity is reduced substantially when we’re sleep deprived.

Research has shown that lack of sleep impairs our cognitive functions and means we are more likely to overact about things, be irritable, forgetful, lack focus and concentration and even possibly feel depressed.  It can hinder productivity, creativity judgement and decision making. It impairs a persons mood as well as their diet. It generally results in a sub par performance. Therefore getting enough good quality sleep can be a complete game changer to both our mood and our productivity.

In terms of getting a good nights sleep I believe in following the simple process below:

1) Calculate how much sleep you need

Research has shown that most people need between 7 and 8 hours of sleep a night. Try having a few nights with 7 hours, then a few with 7.5 and a few with 8 hours and see how you feel. After trying this out, you will be able to identify whether 7 is enough, or whether you function much better the following day after 7.5 or 8 hours.

2) Decide what time you want to get up in the morning

According to your job and family commitments, your lifestyle and your desires, decide what time you would like to get up in the morning and what time is feasible for you to achieve. Of course, if you have children, this could be dictated by them. The time you need to leave to get to work will also be a major factor. If it is in your control, I am a big advocate of getting up to start the day, rather than getting up to go to work. If possible, it can be better not to work backwards from when you have to leave to get to work, but instead to decide what time is desirable for you to get up to start the day ahead.

3) Working backwards calculate what time you need to go to bed in order to get enough sleep

Depending on how much sleep you need to be at your best and what time you need to get up in the morning, you can calculate what time you must go to sleep in order to have get enough hours sleep.

4) Follow a night time routine leading up to sleep

Creating a bedtime routine before you go to sleep, can help you rewind in order to fall asleep more easily. Some things you might consider doing:

  • Turn off all your electronic devices and leave them outside the bedroom
  • Prepare your to do list for the next day, so that it is out of your mind and on paper
  • Have a relaxing soak in the bath
  • Get changed into comfortable pajamas (if you wear anything to bed)
  • Read a book that is not related to work
  • Write down 3 things you are grateful for about the day
  • Write down 3 things you are looking forward to for the next day

5) Get good quality sleep

It is important that the quality of sleep you get is good. We are aiming for uninterrupted deep sleep. This post explains 30 actions you can take to get a good quality sleep.

If you do wake up, in the night. my top tip is to try listening to Headspace Sleep Exercise to help you go back to sleep.

6) Maintain a similar pattern each day

The more you are able to maintain the same get up time, the more your body will attune to this and start to wake up naturally at this time each day.

 

How does this relate to my New Year Resolution?

My idea is that each month, I will try to introduce a new habit into my life, with the intention that over the next 12 months, I can fundamentally change the way I am looking after my health and make a big positive impact.

Interestingly my sleep has massively improved without me focusing on it specifically which I believe is very much down to my achievements from previous months, particularly  to do with the reduction in the amount of alcohol I am drinking. This shows how interlinked many of these areas to do with health are.

Break down the goal into what I want to achieve

  • I want to get great quality sleep every night
  • I want to sleep for at least 7 hours each night
  • I want to be operating at my most productive every day
  • I want to feel awake and full of energy in the day

Define minimum and maximum standards

I want to have 7 hours of good quality each night.

I want to wake up naturally without an alarm clock (unless I am catching an early morning flight)

Identify barriers that might stop success and make relevant adjustments:

If you are not sleeping well the first thing to do is to identify what is causing this, as depending on the specific cause, the solution may be completely different.

From my experience there are a number of common elements that prevent us from getting enough good quality sleep:

1) Getting distracted in the evening doing something and going to bed too late

When you notice yourself getting distracted in the evening with something that is meaning you are going to bed too late, figure out how you can carry it on in the morning instead.

2) Too many thoughts swirling around your mind to get to sleep

If there is a lot on your mind, this can sometimes prevent you from sleeping well. A good tip can be to make creating a to do list part of your evening routine to extract the thoughts from your head and to instead get them down onto paper so you know they are still there to be tackled the next day.

You might also want to consider carrying out a Fear Inventory to move all your subconscious thoughts and fears from your head into your conscious minds and then onto paper.

3) Waking up in the middle of the night and reading for too long

If you wake up in the night, it can be useful to get back into the habit of getting to sleep as quickly as you can. If you pick up your book, or your phone, or ipad, this can distract you for quite some time and mean you miss out on a significant amount of sleep. Instead, try using the Headspace Sleep Exercise, which should send you back off to sleep quite quickly.

4) Drinking alcohol affecting the quality of sleep

If you want great quality sleep, it is best not to drink any alcohol the night before. The less alcohol you drink the better your sleep should be.

5) Travel meaning you get to bed very late

Sometimes if you are travelling and you still need to get up the next morning, it can limit the amount of sleep you can get. One option is to try to get sleep during the journey. I find using an eye mask can help you block everything out and sleep better whilst travelling.

6) Not feeling tired when you go to bed and struggling to get to sleep

Trying to ensure that you have tired yourself out mentally and physically during the day can help with this. Getting fresh air and exercise in the day, not having lots of naps in the day, and stopping using electronic equipment half an hour before bed can all help.

7) The environment not being conducive for sleep

If you room is too hot, too cold, too light, too noisy or too cluttered it may prevent you from getting great quality sleep. Try paying attention to setting up your room in the best way you can  for a good nights sleep. Empty it of all clutter. Use an eye mask and ear plugs to control the light and sound. Ensure you have the temperature right, so you are not too hot or cold.

 

Being my most productive self is a huge driver of mine. I have seen how getting great sleep has improved my productivity. I have also seen how interlinked getting great sleep is with diet, exercise the amount of alcohol consumed.

I’d love to hear any tips you have for embedding great quality sleep as a habit in the comments below.

Designed by Freepik

The post The important role sleep plays in being your most productive self appeared first on Bestselfology.

]]>
https://bestselfology.com/the-important-role-sleep-plays-in-being-your-most-productive-self/feed/ 0 1789
12 powerful ways to take care of your health: Exercise https://bestselfology.com/12-powerful-ways-to-take-care-of-your-health-exercise/ https://bestselfology.com/12-powerful-ways-to-take-care-of-your-health-exercise/#respond Tue, 07 Mar 2017 06:14:18 +0000 http://bestselfology.com/?p=1568 This is post 3 of 4 in the series “12 Powerful Ways to Take Care of Your Health” This year for my New Year Resolution I have chosen to take good care of my health. As this is a huge topic I am breaking it down into 12 chunks and focusing at one area per […]

The post 12 powerful ways to take care of your health: Exercise appeared first on Bestselfology.

]]>
  1. 12 powerful ways to take care of your health
  2. 12 powerful ways to take care of your health: Healthy Eating
  3. 12 powerful ways to take care of your health: Exercise
  4. The important role sleep plays in being your most productive self

‘The only bad workout is the one you didn’t do’

~ Unknown

I’ve been writing a series of posts about how I’m tackling my New Year Resolutions this year. My resolution is to take good care of  my health, but due to this being a massive topic I have split it into 12 parts and am focusing on one part each month.

This month I’m looking at exercise. Before I get started on exercise, let me do a quick review on how I have got on from the previous 2 months. I am extremely happy with my month 1 progress on reducing alcohol. I have made significant progress on this and would say I have embedded a massive change. I have stuck to the limits I set myself and would even say that I have achieved more than I set out to. Some weeks I haven’t drunk anything at all and I’ve not missed it in the slightest. I’ve really changed my habits here and feel like I don’t have to focus much on this any more for the rest of the year as it coming with little effort now.

With month 2: Healthy Eating, I have made some progress, but still need to focus more on certain areas. I’m still finding it difficult to only eat when I am hungry. I’m so conditioned to eat breakfast, lunch and dinner, it is taking some time to break this habit. I also need to focus more on stopping eating when I am full. It’s particularly hard when it is going to go to waste if I don’t eat it.

The area I have done well with is taking my lunch to work. There have been very few days when I have not done this, and I have eaten much more healthily for lunch as a result. This element is embedded as a habit, I will continue to work on the other steps. My main barrier is breaking the feeling of wanting to eat just because of the time. I will continue to work on this.

In terms of exercise, this is what I am setting out to do from March:

Break down the goal into what I want to achieve

  • I want to exercise regularly every week
  • I want to look toned
  • I want to improve my fitness
  • I want my clothes to fit me more comfortably
  • I want to feel healthy
  • I want to enjoy the exercise that I do and feel like I am spending my time well

Define minimum and maximum standards

A perfect week would be exercising 5 times a week of a session of 30 minutes or more. The minimum standard is 3 times a week of 30 minute or more exercise.

I will do a mixture of yoga, Bikram, running, ballet and home HIIT sessions with Joe Wicks.

Identify barriers that might stop me from being successful

When I am travelling I get out of my routine and sometimes it can stop me from exercising. I will plan in advance to ensure that when I travel I can do some exercise and then start my normal routine as soon as I return home

When I am ill it means I can’t exercise and sometimes even when I get better it is hard to get back into it. I will start gentle exercise such as walking and as soon as I am fit and healthy, start my routine again without any delay.

When I am busy at work, I will prioritise exercise, even if it is just a 15 min session, to ensure I have got out and raised my heart rate.

When I feel tired and have little energy I will remind myself how good I feel after exercising and that it gives me more energy.

Measure Progress

I use Nike Running app to track my runs. I love to see how far I have run and how quickly. I also enjoy getting the alerts of when my friends have been for a run as it motivates me to go out myself.

I have started becoming more focused on improving my fitness rather than just going through the motions of exercise. I am tracking whether I am getting better at the exercises I am doing and competing with myself to improve each time.

Make any necessary adjustments based on my learning

From previous experience I believe there are 3 key elements that ensure you can embed an exercise habit:

1) Fit it into your schedule

Figure out when the best time for you to exercise is. Plan it well. If something always comes up in the evening, try and do it in the morning. See if you can fit something into your lunch break. If you have more time at the weekend, save your longer workouts for then. If you have plans at the weekend and know you wont be able to exercise, schedule it all into the week. It’s a case of planning ahead so that you know you can fit in at least your minimum standards.

2) Do what you enjoy

It is much easier to embed a habit of exercise if you find something you enjoy. If you are feeling a sense of dread about what lies ahead, it will be much more likely that you decide to give it a miss. If you are looking forward to it as it is something you enjoy, it is much easier to commit to it. There are so many different types of exercise there is something for everyone. Outdoors, indoors, individual or in a team, at home or in the gym, the options are endless. Try out a few things until you find something you enjoy. Don’t force yourself to exercise, find something that you look forward to doing, that isn’t a chore.

3) Try shorter but more effective exercise

It is possible to find yourself just going through the motions of exercise. Maybe you have headed down to the gym for an hour, but have barely broken a sweat or you take part in an exercise class but with the minimum effort needed to get through. If this is the case, you might be better off shortening your sessions, but opting for something more intense that really gets your heart rate up. For this I always use Joe Wicks Workouts. You can do them in 20 minutes and you feel like you have worked really hard by the end. It doesn’t harm that working out with Joe Wicks, even if it is on YouTube rather than in person, is a pretty enjoyable way to spend 20 minutes!

 

I’ll see how I get on throughout March and whether I manage to stick to the standards I have set for myself. I’ll identify if I face any particular barriers and how I overcome them. I’d love to hear any tips you have for embedding exercise as a habit in the comments below.

Image: Designed by Freepik

The post 12 powerful ways to take care of your health: Exercise appeared first on Bestselfology.

]]>
https://bestselfology.com/12-powerful-ways-to-take-care-of-your-health-exercise/feed/ 0 1568
12 powerful ways to take care of your health: Healthy Eating https://bestselfology.com/12-powerful-ways-to-take-care-of-your-health-healthyeating/ https://bestselfology.com/12-powerful-ways-to-take-care-of-your-health-healthyeating/#respond Wed, 08 Feb 2017 06:51:42 +0000 http://bestselfology.com/?p=1627 This is post 2 of 4 in the series “12 Powerful Ways to Take Care of Your Health” This year for my New Year Resolution I have chosen to take good care of my health. As this is a huge topic I am breaking it down into 12 chunks and focusing at one area per […]

The post 12 powerful ways to take care of your health: Healthy Eating appeared first on Bestselfology.

]]>
  1. 12 powerful ways to take care of your health
  2. 12 powerful ways to take care of your health: Healthy Eating
  3. 12 powerful ways to take care of your health: Exercise
  4. The important role sleep plays in being your most productive self

‘It’s not a short term diet, it’s a long term lifestyle change’

 

Last month I reviewed my alcohol consumption and took part in Dry January. The results were phenomenal. I cannot explain how great I felt throughout the month and I credit this mainly due to not drinking. A summary of what I found:

  • I socialized no less than normal
  • I had equal amounts of fun than I usually do
  • I had better conversations
  • I slept 100 times better
  • I had much more energy
  • I was way more productive than usual
  • I felt happier in myself

So, all these benefits from not drinking alcohol, why on earth would I start again? Well, I have set myself limits and already I can see my habits changing. I have been out with friends and not drunk any alcohol, even though Dry January was over. I am deciding which nights to drink and when not too, rather than just automatically drinking. When I have drunk, I have drunk much less and much more slowly. I really feel like this is a permanent change. I feel so much better for it, it makes it easier to stick to! I have a few challenges coming up with some big nights out planned, so I’ll see how I get on with them.

My key learning from January was to change my habits around drinking. Rather than automatically ordering alcohol when I am eating out or meeting friends, I am considering whether or not to drink alcohol or to stick to soft drinks. I am also establishing the habit that one drink is possible, it doesn’t have to turn into more.

 

This month my focus is on diet or more specifically healthy eating. I’m going to follow the same 5 step process as it works really well for me:

 

Break down the goal into what I want to achieve

My main goal is to eat healthily and mindfully and not overeat unnecessarily. I want to eat a healthy diet, predominatly plant based with limited junk food and white refined food. I am happy to treat myself from time to time, as long as I am doing it through mindful choice rather than mindlessly overeating.

 

Define minimum and maximum standards

Eat only when I am hungry

Stop eating when I am full and leave the rest for later or take for takeaway if I am eating out

No meat (I am vegetarian)

Fish only once a week (I currently still eat fish, so you can call me pescatarian, but I’m not a fan of that word! I am trying to reduce this)

I will take my lunch to work every day to ensure I am eating healthily in the day. If I am not able to prepare a lunch to take to work I will choose the healthiest option on the menu.

 

Identify barriers that might stop me from being successful

When I let myself get too hungry, I then eat very unhealthily, just to satisfy myself, so I will ensure I have healthy snacks available so I don’t let myself get too hungry

When it is time for lunch or dinner I eat because I am conditioned to eat 3 meals a day, now I will only eat when I am hungry regardless of the time.

When I see food I like, I will eat it just because it is there. Now I will refuse it if I am not hungry, or just have a tiny portion, just to taste it.

When I go for dinner I eat what sounds delicious rather than what is healthy. Now I will make a healthy choice from the menu.

When I go for dinner I finish the entire meal as it taste delicious even though I am totally full. Now I will stop eating when I am full and take the rest for takeaway.

When I go for dinner, I often order way more than I can eat as I feel hungry when I am ordering and then I eat it regardless of whether I am hungry. Now I will not over order rather just choosing what I know I can finish.

 

Measure Progress

I will measure my progress by assessing how well I am keeping to my goals.

I will also measure my body fat % which is starting off at 26%

I will analyse the feel and fit of my clothes (they are all feeling a bit tight right now)

 

Make any necessary adjustments based on my learning

I will identify the occasions when I am not following what I have set out to do and make a plan of how to adjust what I am doing to stick to my goals.

 

It sounds crazy as it is so simple but the 2 big game changers for me are:

1) Only eat when you’re hungry

2) Stop eating when you’re full.

I’ve realized I am constantly eating because I fancy food, not because I am hungry. I think I have even lost the ability to know what being hungry feels like. It can be hard to decide whether you are really hungry or whether you just want to eat something or you are thirsty. This is what I am going to work hard to tackle.

I’m not looking at doing a fad diet, or depriving myself of food, but changing the habit to only eat when I’m hungry. It’s about getting used to the discipline of only eating when I need food. It’s differentiating between hunger, thirst, boredom, and desire.

If you are also practicing healthy eating I’d love to hear any tips you have and how you’re getting on.

 

Picture credit: Designed by Freepik

The post 12 powerful ways to take care of your health: Healthy Eating appeared first on Bestselfology.

]]>
https://bestselfology.com/12-powerful-ways-to-take-care-of-your-health-healthyeating/feed/ 0 1627
12 powerful ways to take care of your health https://bestselfology.com/12-powerful-ways-to-take-care-of-your-health/ https://bestselfology.com/12-powerful-ways-to-take-care-of-your-health/#comments Tue, 17 Jan 2017 02:57:22 +0000 http://bestselfology.com/?p=1563 This is post 1 of 4 in the series “12 Powerful Ways to Take Care of Your Health” This year for my New Year Resolution I have chosen to take good care of my health. As this is a huge topic I am breaking it down into 12 chunks and focusing at one area per […]

The post 12 powerful ways to take care of your health appeared first on Bestselfology.

]]>
  1. 12 powerful ways to take care of your health
  2. 12 powerful ways to take care of your health: Healthy Eating
  3. 12 powerful ways to take care of your health: Exercise
  4. The important role sleep plays in being your most productive self

‘You cannot buy your health; you must earn it through healthy living’

~ Joel Fuhrman

This year my New Year Resolution is to take good care of  my health. This is a massive topic and I want to ensure that I set myself up for success. In order to do this I am splitting the resolution into 12 parts and will focus on one part each month.

By breaking this goal down, it allows me to manage it in bite size pieces. My plan is to explore one topic in detail each month and to identify and implement the habits that I decide are important to me, giving myself a full month to make them stick before moving onto the next one.

This approach worked for me when I was trying to make positive environmental changes and so I’m using it again.

The 12 areas I am going to explore (in no particular order) are:

  1. Alcohol
  2. Sleep
  3. Exercise
  4. Mindfulness
  5. Diet
  6. Relationships
  7. Appearance
  8. Relaxation
  9. De-cluttering
  10. Stress management
  11. Happiness
  12. Fear

I believe that to be successful in this resolution, I need to break it down in enough detail that I know exactly what I am trying to achieve and how I am going to do it.

For each topic I am going to go through the following 5 step process:

  • Break down the goal into what I want to achieve
  • Define minimum and maximum standards
  • Identify barriers that might stop me from being successful
  • Measure Progress
  • Make any necessary adjustments based on my learning

The focus for January is limiting my intake of alcohol. Last year I carried out Dry January and the benefits were unbelievable. I hoped that by having no alcohol in January, it would change my habits across the whole year. This did happen for a while, but a few months later my old habits returned and Dry January was a distant memory.

I have an all or nothing personality. I find moderation difficult, so I know that for me, going cold turkey is an easier option than moderation. Gretchen Rubin labels this as being an ‘Abstainer‘. Someone who finds it easier to go without completely, rather than cutting down (known as a moderator).

This year, I am doing dry January again, but I need to work out how I make the change more permanent this time and get the rewards across the whole year, not just in January. I considered giving up alcohol all together, but I decided that this is not something I am committed to do. Instead I identified what it was that I did want and what I was trying to achieve.

Break down the goal:

It helps to break your goal down in order to analyse exactly what it is you’re trying to achieve. My goal is to reduce my alcohol intake, but that isn’t actually what I want to achieve. What I want to achieve is:

  • I want to maintain great quality sleep
  • I want to get up early and have a productive morning routine
  • I want to be fully responsible for my decisions
  • I want to have great quality conversations with my friends
  • I don’t want to waste entire days feeling hungover
  • I want to be able to enjoy a nice glass of red wine

Analysing what I wanted to achieve was a great help in deciding exactly how to tackle the goal. Based on the desires I have identified above, I needed to define what this meant for how I would tackle this challenge in a way that would allow me to achieve my objectives.

Define minimum and maximum standards:

Based on what I had defined I was trying to achieve, I next defined my minimum and maximum acceptable standards. This is a technique I discovered from CoachMe and is a great way to define the parameters of your goal. I have defined my goals around alcohol below:

Ideal day: No alcohol

Minimum criteria: 5 no alcohol days a week. No shots. No going out with the sole intention to get drunk. Maximum 2 small glasses of wine with dinner. Allow myself a big night out with none of these rules once a month.

Maximum criteria: No alcohol. If I am not achieving the minimum criteria the adjustment I will make is to do another dry month to get me back on track, as I know this is something that works for me.

You might be reading this thinking, wow, this is crazy amounts of detail and rules, surely you could just say ‘cut down on alcohol drunk’ in a week. The thing for me is, I know what will work and what won’t and I need to have defined a set of criteria to ensure that I can stick to the challenge I have set for myself. The more specific you are the easier it can be to achieve. If you are very vague in what you are trying to do (i.e drink less alcohol) it can make it much harder to be successful at that habit.

Identify Potential Barriers:

To give myself the best chance of success I don’t want to leave it to fate, so another tip I got from Tony Stubblebine, the CEO of CoachMe is to create a WHEN/THEN list. This is to anticipate that you won’t always be faced with your ideal day, often things will present themselves which mean you are challenged to meet your minimum criteria. If you can predict the situations that might occur and how you will handle them, you will be better set up for success.

My WHEN / THEN list for alcohol is:

  • When I am on a night out and everyone is having shots then I will tell everyone I don’t drink shots. If someone buys me one, I will offer it to someone else or politely refuse it. I will remind myself how bad it makes me feel the following day.
  • When my friends tell my I am crazy and to loosen up, relax, enjoy myself and forget about all the rules I have set for myself, then explain to them how I feel much happier when I am not drinking.
  • When I go for dinner and there is a bottle of wine to share, then I will have maximum two small glasses and remember to savour it and drink it slowly.
  • When I want to go on a big night out, then I will go and remember that I am allowing myself once a month to do this, so I need to choose my occasion wisely.
  • When I have 3 events in one week, then I will decide which one I am not going to drink at in order to reach my target.

If I find myself not meeting the minimum criteria I have laid out, I will review what has prevented me from being successful and make a plan to address this.

You might be reading this, thinking that it sounds excessive, but I have got in the habit of drinking more than I want to and I need to put a system in place to break that habit so that I can achieve what I listed above, which is what is important to me. My intention is to change my habits and embed new ones so that I don’t need any rules to follow, it just becomes second nature.

Measure Progress:

Measuring your progress can put the facts in front of you of how you are baring against the goal and help you stick to your targets.

I am going to use an app to measure the amount of alcohol I drink, to identify whether I am sticking to the minimum criteria I have defined. Having a really clear way to measure progress can help to keep you on track. I have downloaded an app called Drink Control. It is free and allows you to track what alcoholic drinks you are consuming on a daily basis. This will clearly highlight when I am missing the minimum criteria I have set for myself.

I will also be using CoachMe to check in for each dry day I have, as that gives me great satisfaction to see my progress.

IMG_0837

IMG_0835

 

IMG_0836

 

Adjustments:

I will be reviewing my goal and adjusting it if required. I have set the minimum standards as something I hope to be able to achieve and I will review as I go whether this is realistic or whether I want to modify them at all. Modifying them could be about providing more flexibility, or finding they are not enough of a challenge and tightening them up a bit.

 

If you are working on a New Year Resolution try following the same 5 step process, to increases your chances of being successful. Don’t give up if you have had a step backwards. Just dust yourself down and start again, applying this method.

Let me know how you get on in the comments below.

 

Food vector designed by Freepik

The post 12 powerful ways to take care of your health appeared first on Bestselfology.

]]>
https://bestselfology.com/12-powerful-ways-to-take-care-of-your-health/feed/ 4 1563
Why a fear inventory reduces anxiety and improves sleep https://bestselfology.com/why-a-fear-inventory-reduces-anxiety-and-improves-sleep/ https://bestselfology.com/why-a-fear-inventory-reduces-anxiety-and-improves-sleep/#respond Tue, 10 Jan 2017 06:29:20 +0000 http://bestselfology.com/?p=1539 ‘Everything you want is on the other side of fear’ ~ Jack Canfield   Fear can stand in the way of us achieving our desires. It can take over our thoughts and occupy our minds. It can block us from trying out new things and living the life we dream of. As fear can have such a big hold […]

The post Why a fear inventory reduces anxiety and improves sleep appeared first on Bestselfology.

]]>
‘Everything you want is on the other side of fear’

~ Jack Canfield

 

Fear can stand in the way of us achieving our desires. It can take over our thoughts and occupy our minds. It can block us from trying out new things and living the life we dream of. As fear can have such a big hold over us, impacting our lives in such a negative way, finding ways to manage it becomes critical. 

I have recently been introduced to a concept called a Fear Inventory through CoachMe. I love this idea and have tried it out for myself with amazing results, let me share it with you.

What is a fear inventory?

A fear inventory is the process of moving all the subconscious thoughts and fears that we have roaming around in our heads, into our conscious minds.

Everyone carries around with them a heavy burden of unconscious fears. These fears can prevent us from reaching our full potential and living a life without worry. When we carry out a fear inventory, it enables us to bring our fears to the surface, allowing us to see them more clearly and to deal with them accordingly.

When we see them written down in front of us, we should find that it creates the space to address them and makes them seem less significant and overwhelming. We might also find that once the fears have been committed to paper and are out of our mind, it creates the space to focus on our desires instead.

How to create your fear inventory

  • Allocate an hour in a quiet space with a pen and paper
  • Take time to reflect on everything that has been causing you anxiety. Think about people, situations, dilemmas, issues, places and experiences that are sitting heavy on you.
  • Write everything that comes to your mind down, don’t worry if it goes on for pages and pages, especially if it is the first time you have done it, get everything out of your head and onto the paper
  • Reflect a bit more and keep going
  • It can help to split them into 2 sections:
    • Deep rooted long term fear
    • Current anxieties about things coming up in the short term
  • You can group fears into topics and then go into more detail on exactly what it is that you fear in that area

You might want to do this as a one off exercise, but you can do it as often as you like if it helps take the fear out of your head.

When you have finished, you want to release the fears. You have a number of options depending on what works best for you:

  • Read it out to a friend that you trust
  • Tear up the list and throw it away
  • Send a prayer to let go of the fears
  • Write down your hopes against each fear
  • Write an aspiration inventory

An aspiration inventory is where you follow the same process, but instead of detailing your fears you document your dreams, hopes, aspirations and desires. You can turn this into a vision board if you are a more visual person.

Benefits of creating your fear inventory

1) Lessens the power of the fears

By detailing all the fears that have been occupying your mind into a document, it creates the process of removing them from your head. You have them captured on a hard copy, so that you don’t need to store them in your mind and think about them all the time anymore. This lessons the power they have over you and makes them seem less significant and crippling.

2) You see your fears more objectively 

When you can see your fears clearly laid out in front of you in all their glory, it allows you the opportunity to review them in an entirely objective way. Often they will seem more manageable that they do when they are running around your mind.

3) Easier to address your fears and take action on them

Once you have written them down and you can clearly see what you are afraid of, you are in a better position to be able to address them. You can go through each one in turn and decide how to deal with it. You can decide to take action to lessen it, or just be more comfortable that it is there, but it doesn’t need to be an issue for you.

4) Makes room for your desires

When you are not spending all your focus and energy dealing with what you are afraid of, you can start focusing on your aspirations instead. You will have more capacity to focus on the positive and what you want from life, than everything that is holding you back and causing you anxiety.

5) Makes room for excellent sleep

One of the root causes that stops people from sleeping is having too much on your mind. Once you have gone through the process of extracting these fears from your mind, you should find that it means you get a much more peaceful nights sleep.

 

My Fears

I have updated my deep rooted fears in my Book of Life so they are all contained in one place. I gave them much more consideration than I previously had and got to the core of what I am worried about and what makes me anxious. Then I also made a list of the short term day to day fears I have at this present moment and folded it up and put it in a drawer. It felt great to get them out of my head and I find it useful to keep them, so I can review them when I need to, to remind myself they aren’t that bad.

Once I had completed the exercise I had the best nights sleep I’ve had in a long time as my mind felt very de-cluttered and my anxieties had eased. The result of the exercise for me was that I have found the fears much easier to manage since they have come fully into my conscious mind.

 

I’d love to hear from you in the comments below about whether you have tried this exercise and whether it had any positive benefits for you.

The post Why a fear inventory reduces anxiety and improves sleep appeared first on Bestselfology.

]]>
https://bestselfology.com/why-a-fear-inventory-reduces-anxiety-and-improves-sleep/feed/ 0 1539
7 easy ways to deal with emotional exhaustion https://bestselfology.com/7-easy-ways-to-deal-with-emotional-exhaustion/ https://bestselfology.com/7-easy-ways-to-deal-with-emotional-exhaustion/#respond Wed, 23 Nov 2016 05:42:45 +0000 http://bestselfology.com/?p=1508 ‘Go within every day and find the inner strength so that the world will not blow your candle out’ ~ Katherine Dunham Exhaustion can occur both mentally and physically. It can result from anxiety, difficult relationships, overwork, lack of sleep and an unhealthy diet amongst other things. It can leave you feeling totally drained with low […]

The post 7 easy ways to deal with emotional exhaustion appeared first on Bestselfology.

]]>
‘Go within every day and find the inner strength so that the world will not blow your candle out’

~ Katherine Dunham

Exhaustion can occur both mentally and physically. It can result from anxiety, difficult relationships, overwork, lack of sleep and an unhealthy diet amongst other things. It can leave you feeling totally drained with low tolerance levels for stressful situations that you come across and snapping at any little thing. It can mean that you start to see the negative in everything and struggle to find any answers or solutions. You might experience the following:

  • Lack of motivation for everything
  • Low emotional strength
  • Feeling anxious and tense
  • Lack of good quality sleep
  • Lack of focus and concentration
  • Feeling tired and lacking in energy
  • Feeling like nothing is possible
  • Feeling defeated
  • Feeling teary and sad
  • Run out of capacity to handle emotional stress

In order to replenish your energy reserves you can try the following:

1) Focus on your health

If you are in peak physical health, it will give you more energy to deal with everything on your plate. Getting enough high quality sleep is of key importance to your health, as well as eating a healthy diet and taking exercise. If you are feeling emotionally drained, it can be wise to avoid drinking a lot of alcohol, as although this can make you feel temporarily more relaxed, it can often make you feel more vulnerable in the long run. The healthier you are and the more you look after yourself, the stronger you will feel emotionally.

2) Fresh air 

If you are feeling run down a great way to help renew your energy levels is by getting outside, getting active and getting fresh air in your lungs. Find a beautiful spot in nature, go for a hike, take in the views, admire the beauty around you. This can do wonders for your mental wellbeing.

3) Mindfulness

When your energy levels are low and you are feeling drained, the practice of mindfulness meditation can help you to calm the chaos going on in your mind and bring you clarity and focus. By concentrating on your breathing you can begin to feel calmer and more grounded. It can help you let go of all the cluttered thoughts flying through your mind and result in a clearer outlook.

4) Removal of ‘dementors

When you feel emotionally exhausted, it won’t be helpful to have others negativity bringing you further down. Surround yourself with people who can bring out the best in you, who have a lust for life, who see the positive in every situation and who can help you find your own positive energy. Try to minimize the amount of time you spend with energy ‘dementors‘, those people who suck the energy from you.

5) Distract yourself

If you are feeling drained about a particular situation, maybe a failed relationship or a stressful work situation, rather than focusing on that, try getting busy on something you love and are passionate about. Rather than dwelling on the areas in your life that are causing you stress, focus your energy on the positives. Spend your time doing what you love. If you concentrate on this, it will help shift your energy away from the negative situations that are draining you.

6) Make a change

Lastly, if you are suffering from emotional exhaustion caused by something specific, try to identify what exactly it is that is making you feel this way and identify how you can change it. You are not in control of every situation, but you are in 100% in control of how you react to every situation. Maybe you can manage things differently or if you can’t maybe you have to remove yourself from the situation altogether.

If you try following the steps above, it should help you to make you stronger in yourself and tackle all challenges sent your way, with a renewed energy. Let me know how you get on in the comments below.

The post 7 easy ways to deal with emotional exhaustion appeared first on Bestselfology.

]]>
https://bestselfology.com/7-easy-ways-to-deal-with-emotional-exhaustion/feed/ 0 1508
A detailed explanation of the ‘Sleep Cycle of Awesomeness’ https://bestselfology.com/a-detailed-explanation-of-the-sleep-cycle-of-awesomeness/ https://bestselfology.com/a-detailed-explanation-of-the-sleep-cycle-of-awesomeness/#respond Tue, 05 Jul 2016 05:36:21 +0000 http://bestselfology.com/?p=1282 Recently I have realized that one of the most important things in my life is quality sleep. Getting a good quality nights sleep can significantly impact my mood, productivity and general daily routine. I am much more likely to have a good day, if I have slept well the night before. You know the feeling, we […]

The post A detailed explanation of the ‘Sleep Cycle of Awesomeness’ appeared first on Bestselfology.

]]>
Recently I have realized that one of the most important things in my life is quality sleep.

Getting a good quality nights sleep can significantly impact my mood, productivity and general daily routine. I am much more likely to have a good day, if I have slept well the night before.

You know the feeling, we have all been there, when you stayed out too late and in the morning you are beyond tired. Just keeping your eyes open is a strain and the day drags along at a snails pace. You are dreaming of how good it will feel to crawl back into bed and the day is far from productive.

But also there is a build up of too little sleep every day. When you wake up and you feel tired and groggy every morning. You can’t drag yourself out of bed. You keep snoozing for another 30 minutes at least until you really have to get up or you’ll be late.

So whats the sleep cycle of awesomeness all about? This is the philosophy that getting a great quality sleep is linked to all other aspects of your daily routine and the lack of it can have significant negatives impacts. It’s the understanding that it is a cycle where everything is linked and if you nail getting great quality sleep, the rest of your routine will fall awesomely into place.

The Sleep Cycle

Great quality sleep

Getting 7 – 8 hours good quality uninterrupted sleep is the starting point of the cycle. There are many ways to help you ensure a great sleep. You need to follow the suggested methods to help you sleep well. One of the most important suggestions to follow is forcing yourself to get up early however exhausted you are, for enough days until you start going to bed earlier. This will make you tired for this transition period, but following that it will get your body clock in the right time zone.

Effective morning routine

Following a great sleep, you should wake up in the morning feeling refreshed and ready to jump out of bed. I’m a great believer in getting up to start the day, rather than just to go to work. This makes a big psychological difference to your day. It’s so much better when you wake up and you’re ready to get up, as you feel refreshed and rested, rather than having to snooze over and over again and drag yourself out of bed. If you can get up early you can have a productive morning routine where you have time to do things for yourself before having to start your working day. This can start your day off on a positive note and lead you to have an awesome day.

Exercise

If you have a great sleep, you are more likely to feel rested and therefore have the energy to exercise. If you can fit exercise into your morning routine it gives you the positive energy which really sets your day up well. Even if you don’t feel like it when you wake up. If you just do a quick 20 minutes, you will find it makes such a positive difference.

Healthy eating

If you have slept well and exercised, you are more likely to eat healthily. All these things are tied together. You will just feel healthier and therefore make better food choices. Sometimes if you are really tired, you lose your focus and this makes you more likely to make unhealthy choices. A healthy breakfast is great to incorporate into your morning routine and an awesome way to start your day.

Productive day

Once you have had a great night sleep, an effective morning routine including exercise and healthy eating, you are much more likely to have a productive day. You set off for work with a positive attitude and then when you arrive you are more alert, more focused and therefore can be much more productive. This is a big difference to coming in and counting down the hours before you have to leave again, as you are so tired.

Great quality sleep

This is where the cycle concept comes in. If your day consists of all of the above steps, by the end of the day you will be physically and emotionally tired (in a good way) resulting in once again getting a better nights sleep. You can’t beat that feeling of being ‘good tired’ where you are looking forward to getting to bed and drifting off into a lovely deep sleep.

 

So as you can see it’s all linked together. So if you can work on getting a decent nights sleep, the rest should follow more easily and in turn you will sleep better.

I’d love to hear how important sleep is to you and how much it impacts your day if you don’t get enough.

The post A detailed explanation of the ‘Sleep Cycle of Awesomeness’ appeared first on Bestselfology.

]]>
https://bestselfology.com/a-detailed-explanation-of-the-sleep-cycle-of-awesomeness/feed/ 0 1282