The Procrastination Problem, Part 2

If you want to procrastinate less or not at all  and make your life more meaningful you need a plan.

Stephen Covey, author and motivational speaker, recommends using a compass approach to organizing your life. A compass is a device that shows you which direction you’re heading. If you don’t know where you’re going, any path will get you there. But if you develop a vision for your life, then you quickly see the road you should take.

Most people want to achieve balance in their lives “ becoming a well-rounded person who is effective and respected at work, at home and spiritually. Covey’s compass method calls for spending time at the beginning of each week to plan actions and activities that accomplish meaningful and important things in our lives. You can use an actual Covey compass tool, or make use of a small planning book or digital device to keep track of appointments and activities. Help your child with his art project Monday evening. Schedule lunch with a friend or colleague Tuesday. Go to the PTA meeting Tuesday evening. Finish the big report by Wednesday. Go to the gym Monday, Wednesday and Friday. Volunteer with a canned food drive Thursday evening. Meet your running buddies for your 10-mile distance run Saturday morning.

In this way you’re making time for the most important people and activities. The little things can come and go they’re not important. Create your plan weekly. After a while you’ll see you’re accomplishing much more and feeling better about your life balance.

If a big project seems overwhelming, break it into smaller parts. Look at the due date and work backwards. Mark down milestones along the way and when various components need to be done. Be realistic as to how long it will take to finish the work so you schedule plenty of time. Fight through the urge to procrastinate.

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The Procrastination Problem

There seem to be three kinds of people in the world: the ones who are always doing things, thinking of things and producing things; the ones who are lazy and irresponsible; and the ones who fall in the middle  sometimes they’re very active; other times they’re sitting in their recliners feeling guilty about what they’re not doing.

Many of us fall into that third category. We’re the procrastinators. We hit roadblocks and all our momentum stops. We miss deadlines. We don’t finish projects. We put things off, waiting for a time when we feel more motivated or inspired.

There actually are some valid reasons to procrastinate:

  • Waiting for an idea to take shape before we present it.
  • Waiting on a crucial piece of information or for someon’s input before moving ahead.
  • Needing to organize and de-clutter so we can sit at our desk and be more productive.
  • Getting smaller, simpler tasks out of the way so we can focus on the big project.

However, if procrastination has become a crutch or an impediment in your life, you need to address it. Ask yourself the following:

  • Am I procrastinating because of fear of failure?
  • Do I procrastinate so someone else will step in to help or do something for me?
  • Do I procrastinate to exert control or push back against authority?
  • Am I a perfectionist who gets overwhelmed by a challenge and fears my work won’t be as good as it should be?
  • Do I procrastinate because I enjoy the adrenaline rush of furiously working at the last minute to finish a job?
  • Do I ignore a task, hoping it will just go away or be replaced with something more to my liking?
  • Am I procrastinating because I really am too busy and have taken on more than I can handle?

Getting real with yourself is the first step in changing a bad habit.

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Simple Changes Can Reduce Stress and Improve Your Life

Simple Changes Can Reduce Stress and Improve Your Life

“If you keep doing what you’re doing, you’ll keep getting what you’re getting!” “ Stephen Covey”

As Americans, we’ve gone through a rough patch and are still facing high unemployment, a shaky real estate market, high fuel and grocery prices, rising college tuition and an overall uneasiness about the future. As individuals, the majority of us are overweight, overworked, overscheduled and overstressed.

While we can’t do much about big, national problems, we have the power to make changes in our own lives. Let’s stop doing the things we’ve been doing.

Say yes to yourself. Put yourself on your list. Schedule time for doctor visits, exercise, time with friends, hobbies and interests, and quiet time for relaxation and renewal.

Eat healthier, be more active and lose weight. Don’t keep putting it off because you’re too busy. Start now.

Pay off debt. We were lulled into a false sense of security. Another paycheck was always coming. We could always take out a home equity loan. We could always pull out our credit card. Well, now we know those things aren’t necessarily so. Think how good you’ll feel when you’re debt free.

Stop buying stuff you don’t need. Most of us have closets and drawers full of things we don’t wear or use. Consider selling or giving away things you don’t need.

Reconnect with family and friends. Don’t let your busy-ness prevent you from making a call, writing a note, posting a message or visiting an old friend. In person, be an active listener that means being present in the moment and not letting your mind whirl with other thoughts and checklists.

When at work, make sure your tasks contribute to the core mission and goals of the company. What are you doing that will have an impact on the company? That’s what will be remembered in your performance review, and when managers are deciding who to keep and who to let go.

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Metabolic Syndrome Can Be Defeated

Metabolic Syndrome Can Be Defeated

A cluster of conditions makes up what is known as “metabolic syndrome.” This cluster of symptoms greatly increases a person’s risk for cardiovascular disease and diabetes, as well as numerous other conditions. An estimated 50 to 75 million Americans are affected by this disorder.

Metabolic syndrome is diagnosed in people who have three or more the following:
• Abdominal obesity – having a large waist circumference. Healthy waistlines should be 35 inches or less for women and 40 inches or less for men.
• High triglycerides – these are fat cells in the blood. A high level is 150 mg/dl or more.
• Abnormal cholesterol – when HDL or “good” cholesterol is 50 mg/dl or less for women and 40 mg/dl or less for men, and when LDL or “bad” cholesterol is 100 mg/dl or above.
• High blood pressure – a reading of 130/85 or more
• Abnormal glucose – blood sugar of 110 mg/dl or above after fasting

The greatest risk factor for developing metabolic syndrome is obesity. Other risks include having a low level of physical activity, smoking, women who are post-menopausal, and having a high carbohydrate, high fat diet.

In addition to heart disease and diabetes, metabolic syndrome can cause liver and kidney disease. It can result in polycystic ovary syndrome in women, and is associated with an increased risk of dementia and cognitive impairment as a person gets older.

Individuals with metabolic syndrome can improve their health by becoming more physically active on a regular basis, losing weight, stopping smoking and eating a healthier diet. Their doctor is likely to prescribe several medications to address their cholesterol, sugar and blood pressure problems.

For those who adopt a healthier lifestyle and lose weight, they are often rewarded with lower blood pressure, normalized cholesterol and triglyceride levels and lower blood sugar. Some patients have been able to discontinue several of their medications and find their overall quality of life is greatly improved.

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The Dangerous Kind of Fat You Can’t Pinch

Excess adipose tissue around a male's mid-section.
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The Dangerous Kind of Fat You Can’t Pinch

Although many are concerned about the loose fatty tissue that accumulates around our bellies, hips, thighs and backs, experts say this is not the kind to be worried about. The kind we can pinch on the outside is called subcutaneous fat. The real villain is visceral fat, the type found deep inside our bodies near the vital organs.

Like the other kind, visceral fat develops over the years because of a lack of activity, poor diet, and hereditary and environmental factors. Because of its location, it has a direct impact on a person’s health. Visceral fat secretes toxic chemicals and hormones directly into the liver and the bloodstream, causing heart disease, high blood pressure, stroke and certain kinds of cancers. The fat also increases the body’s resistance to insulin, leading to pre-diabetes or full-blown diabetes.

People with visceral fat are often apple-shaped, meaning, they have roundness in their midsections. Those who are pear-shaped, with weight around their hips and thighs, are at lower risk for cardiovascular disease.

Dieting and abdominal crunches will not get rid of visceral fat in the belly; only vigorous exercise that raises the heart rate will. Brisk walking, riding a bike or jogging are good examples of cardiovascular, fat burning exercise. It’s important to check with your doctor before you begin an exercise program.

Exercising for 30 minutes or more five or six days a week and eating smaller portions of healthy food will result in losing visceral fat. In addition, adapting a healthier lifestyle gives you more energy and improves digestion and restful sleep. With loss of fat in the midsection, you’re feel better and look trimmer.

Weight training and programs like Yoga or Pilates help develop muscle and balance. Many people find that they have fewer backaches and generalized pain after they’ve lot weight in their midsection and strengthened their abdominal and back muscles.

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Saying No Can Be Healthy

Suze Orman addressing a Senate Committee.
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Saying No Can Be Healthy

A friend’s husband, who lived 300 miles away, decided to throw a birthday bash for his wife. He hastily issued an email invitation to friends and family members a week before the event. Little did he know the turmoil this would cause.

The friend, let’s call her Mary, wanted to attend the party and knew if she didn’t, the couple would be upset. But Mary’s car was 10 years old, had 105,000 miles on it and hadn’t been to the garage for a needed oil change for a while. Also, her spouse was already scheduled to work the upcoming weekend and couldn’t trade with anyone  so if Mary went to the party she would have to make the six-hour drive by herself in her vintage automobile. If her car broke down on the journey she’d be on her own. In addition, Mary had recently lost her job and was actively searching for employment. She had planned to spend that weekend working on her  and searching online job boards. She also was concerned about the cost of gasoline and other incidentals for the trip. So with a heavy heart, Mary sent her regrets. As a result, her friend was angry and didn’t speak to her for months.

It’s hard to say no when there’s so much pressure to say yes. All around us we’re constantly asked to do more and give more. We’re torn between wanting to be there for others, to help and support, while also needing to balance our own priorities and needs.

What is the quality of a relationship when one always expects the other to agree? Where there is respect and civility, the people involved don’t constantly expect the other to go along with everything.

The bottom line sometimes it’s ok to say no. As a wise woman (Suze Orman) once said, It’s better to say no with love than to say yes with resentment.

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Maxed Out: Recognizing Stress and Taking Control

New Orleans, La., 9/4/05 -- The mental health ...
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Maxed Out: Recognizing Stress and Taking Control

Stress is an unavoidable part of life. Sometimes it can provide a positive boost to accomplish a project or meet a deadline. Often, however, stress is a constant pressure in our lives that can result in relationship problems and affect our health and well being.

Modern life is busy and demanding. We’re often juggling roles and responsibilities, feeling like we’re never caught up. We don’t have time to enjoy the simple, pleasurable things in life.

When we’re stressed we may not even be aware that our bodies are responding in fight or flight mode. Our heart beats faster, jaw clenches, muscles tighten. We snap at other people, feel impatient and irritated. At night we lay in bed, tossing and turning, our thoughts racing.

Some people self-medicate by overeating, abusing alcohol, drugs or picking up a cigarette. Some work harder and move faster. People may also withdraw, or attack others out of frustration.

Studies show the less control people have in their lives, the higher their levels of stress. What some people don’t realize is that they do have choices.

Stress may a temporary situation that will resolve soon; it may be an ongoing part of your life due to an unresolved issue; or it may be an outside force over which you can’t control.

Here are some healthy ways to cope with stress:

  • Be aware of negative thoughts and consciously replace them with positive thoughts. Don’t be so critical of yourself and others.
  • Take a series of deep breaths to clear your head and refocus.
  • Discontinue what you’re doing and try to take a brief walk.
  • Learn to meditate.
  • Include regular exercise into your routine.
  • Keep a journal to write down how you’re feeling and work through problems.
  • Connect with family and friends.
  • Do activities and hobbies you enjoy.
  • Learn the difference between the things you can change and the things you cannot.

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Fish Oil Supplements for Mental Health

A typical fish oil softgel; not to scale
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As science progresses we’re seeing that certain supplements can aid in brain health which in turn can aid in mental health. Fish oils are one such supplement. Using fish oil to help maintain good mental health is slowly becoming more and more popular.

A large concentration of DHA fats are found in the brain and it is thought that DHA fats help maintain the health and function of neural pathways. This in turn can reduce anxiety and increase mental clarity. Fish oils are high in DHA and taking regular supplements of a fish oil with high levels of DHA can aid in maintaining mental health.

DHA is also known to increase the production of LR11. This is a protein that is typically found in lower amounts in Alzheimer’s patients. LR11 also works to destroy the build up of plaques that are associated with Alzheimer’s. It is believed that regular supplements of fish oil can aid in mental health by reducing the build up of plaques that can lead to Alzheimer’s as well as some other degenerative brain diseases.

Studies have also shown that regular doses of fish oil supplements can lead to a reduction of depression, suicidal thoughts and even mental health conditions like schizophrenia. But all fish oil supplements are not created equal. With rising levels of toxins like mercury, lead and PCBs in our ocean’s fish, it is important to be sure you’re taking as pure a supplement as possible. Molecular distillation of the fish oil is the process that removes potentially harmful toxins, and the label should indicate that this process has been applied to the supplement.

The benefits of taking fish oil to improve and maintain mental health are too important to not take it. After all, prevention is the best cure. Taking fish oil supplements now may aid in better mental health in years to come.

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Recreational Therapy for Mental Health

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Recreational Therapy is a type of medical treatment or modality that uses leisure education, recreation and other resources in order to help the patient achieve their social, emotional, physiological, spiritual and physical goals.

For patients with mental health disorders, recreational therapy can be of great benefit. Therapy begins with leisure education and determining what the patient’s specific goals are. Oftentimes the patient with a mental illness has become socially isolated and they have forgotten or have never learned what kind of activities they’d like to be involved with.  The therapist may engage in recreational activities with the patient to bridge the gap from isolation to a social setting.

Once the patient has acquired basic communication and interaction skills, the recreational therapist will help the patient find community activities that they may be interested in. Activities such as volunteer work, social groups and classes can provide daily structure and help to establish independent support systems. They can also provide a sense of worth and meaning and help strengthen the patients sense of self and help they develop their identity.

Recreational Therapists also motivate patients to participate in physical activity. It is well known that exercise can help improve mood but it also gives patients a sense of accomplishment.  Exercise boosts the sense of well-being which always has positive effects on mental illness patients. Exercise may come from a simple walk in the park to more vigorous activities such as cycling or anything else the patient may be interested in.

In teaching patients the importance of leisure and recreation they will hopefully gradually become self sufficient and be able to source out their own outlets for social interaction. Recreational therapy is slowly becoming a widely accepted form of non-drug based therapy and it is showing great results with patients.

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The Dangers of Low Carbohydrate Diets

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High protein, low carbohydrate diets have, in the last few years, undergone intense scrutiny by the medical community. The results of many studies have shown that while these diets may result in rapid weight loss, the toll they take on the dieter’s body may be severe. Some of the potential dangers are outlined below.

While it is becoming more widely recognized among nutritionists that the American Dietary Association’s recommended daily carbohydrate consumption is higher than it ought to be, to eliminate them entirely is dangerous. Carbohydrates are a necessary component to a healthy, well balanced diet. Foods such as fruits and vegetables also contain carbohydrates in addition to grains. Eliminating or greatly reducing the number of carbohydrates also means limiting fiber.

Fiber is necessary for bowel function, and severely depleting the amount of fiber ingested will inevitably lead to constipation. Constipation is not only uncomfortable but it also deprives the body of normal function that is required for peak efficiency.

In addition, a diet that is too high in protein robs the body of much needed calcium. This calcium is shed and accumulates in the kidneys. This build up of calcium in the kidney can result in painful kidney stones and can also result in dire kidney problems.

In order to feel satiated while on a low carbohydrate diet, many of these diets advocate the consumption of fats above and beyond what is considered to be a normal amount. The increased fat in the diet can lead to elevated cholesterol levels which can in turn lead to coronary issues.

While starting a low carbohydrate, high protein diet may seem like a good idea, it is prudent to carefully consider all the potential side effects. Always consult your doctor prior to commencing any diet program and remember that a healthy diet never excludes entire food groups.

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