June's Notable Words

I love sharing the words that inspired or touched me in some way this month. If you open you're heart the right words at the right time can have a powerful impact, but only if you let them. 

 Until Next Time ~ Be Well

Quiet Your Inner Worrywart

Are you a worrywart? Do you worry a little or do you worry a lot? Regardless, the trust is that we all worry from time to time. I’m sure this isn’t a surprise to you, you may however be surprised to learn that worry is a self-inflected torment, in fact; worry is defined as tormenting oneself with (or suffering from) disturbing thoughts. Most of us know what happens when we worry, we think too much, plan too far in advance, try to control for every contingency, and then continue thinking of all things doom and gloom (and that’s only referring to our cognitive torment – it isn’t even considering the physical stress worry puts on our bodies). In a nutshell worry is worst-case thinking – it’s typically over thinking those big and little things we have little to no control over.

You may also not realize that by simply focusing on the moment you’re currently in – staying in the present  (practicing mindfulness) worry doesn’t develop or torment us. Worry is a present action we take regarding future events.  

Quick Test: Think about something you recently worried about … was the event in the here and now or in the future? Answer: THE FUTURE! What we worry about are future events – a future possibility – a future situation that we don’t YET know how we’ll solve, work through, or cope with. 

It doesn’t matter how far off our worrisome thoughts are, it could be about our financial situation 10 years from now or a work meeting starting 10 minutes from now.  We should be reassured realizing that we don’t have to know how we’ll handle it because it isn’t happening yet; unfortunately most often this understanding does little to relieve worry once started. Regardless of what it is about, the event isn’t happening yet – it’s in the future.  The bad news of worry and strategizing our game plan is that worry in and of itself doesn’t solve any problems, it only gives our negative thoughts standing ground.

Don’t get me wrong, generally thinking through a tentative plan is a great strategy to managing anxiety but there is a fine line between coping with anxiety and giving in to worry. Worrying isn’t part of the problem solving equation. How many times have you plotted, planned, and strategize only to realize the event you were preparing for looks entirely different and needs a different action plan than you envisioned and mapped out in your mind? So while yes some planning and forethought is a positive skill set to have, be careful about the amount of worry this invites into your thoughts.

So the good news: by practicing mindfulness and getting in tune with yourself through meditation, you can quiet your inner worrywart and appreciate the moment you are in.  I’ve always been the ultimate planner (it’s kind of a running joke in my family – I’m the one who starts planning holiday events at least 6 months in advance), my mom used to tell me over and over “Don’t let your worries (and plans) of tomorrow rob the joys in today”, this is something I continue reminding myself of, I often find myself thinking in the future tense. 

As the ultimate planner, I can get stuck in my plans and plotting – it’s a challenge to remind myself to be where I am. I know first hand that this isn’t as simple as it sounds, believe me it is far easier said than done, but I’ve also learned that by changing your thoughts you can change your life. I challenge you to change where your thoughts are. Ask yourself if your thoughts are present focused or future oriented, if you find yourself struggling to stay in the here and now, practice mindfulness to help you stay in the moment. (See post here for additional mindfulness strategies).

Live where you are without spending too much time plotting your next moves. The future is going to come regardless so sit back and enjoy right now before it’s gone.

~ Until Next Time  ~ Be Well

5 Steps To A More Productive Day

Okay so maybe you’re not a morning person… maybe your only logical AM thought is about your first Venti Frappuccino, if so,  Don’t fret; a few tweaks to your morning routine can set you up for a successful day. Personally I’ve always loved the fact that I'm a morning person but I know I'm definitely in the minority. I’m good to go as soon as my feet hit the floor, to be honest I don’t think I’ve ever had to use the phrase… “Bare with me I’m just waking up”. So while I can’t live in your morning groggy shoes, I can sympathize, after all I’ve been around enough “I'm Not A Morning  Person” people to appreciate your challenge.  

The good news is that the summer is the perfect time to shake up your morning routine, it's warm and the sun is up early! So set yourself up for a productive day by following these 5 morning tips... try them for a month and see what you think. 

• Get up to your alarm (the first time). Be honest, when you are planning on what time to set your alarm clock, you already give yourself the most time in bed as physically possible to run around in the morning just getting to the office on time.  Very few people set their alarm clock with time to spare in their morning routine.
  So since you already don’t have the extra time, don’t start your day in a rush by hitting the snooze button. Get up and get going.
  
  A great technique is to have your alarm across the room so you have to physically get out of bed to turn it off. I wake up to Mandisa’s “Good Morning”, those 3 minutes are my little wake up routine, I let myself slowly wake up (over those 3 minutes), stretch and get geared up for the day. Hitting your snooze 3 times is only avoiding the day; try embracing it!
  
• Follow a routine: Whether you realize it or not, you already have a routine in place. You probably do roughly the same things every morning. Your routine may not be very helpful though. If your rushing around, leaving the house feeling chaotic, forgetting things, and often getting to your destination late, it’s time to reconsider your routine. I always find it helpful to get my clothes ready the night before as well as breakfast or lunch depending on where my day takes me. I’m almost always out of the house for 2 meals so I plan ahead for them; it’s less I need to think about and do in the morning. Based on the type of work I do, I’m not always starting my “work day” first thing in the morning, some days I won’t see clients until noon or after, but for me to be productive I still need to follow a routine in the morning, it just looks different on those days.
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• Get Dressed (including shoes): I know this one sounds weird, you’re probably saying of course I’m going to get dressed before I go to work or run my errands. While this may not be a part of your routine you forget, the order of your routine may inadvertently impact your productivity. Research actually shows that if you get fully dressed (including shoes) you are less likely to waste time and “dilly dally”. I’m 100% in agreement with this. On the days my mornings are open or are unscheduled, if I stay in yoga pants to do paperwork, bills, etc. I am actually less productive, I seem to do things at a slower pace, I actually have a harder time to get going. I may watch the news while eating my breakfast for a few minutes longer or just take longer to complete things and move from one task to the next. Since my shoes are usually the last thing I put on when I’m leaving, when I’m wearing them I’m almost tricking myself into thinking it’s go time as compared to my body associating bare feet with relaxation. Okay so you want to test this: spend the next two Saturdays (1 without shoes on and the other with shoes on) going through your usual “choirs” or to-do list and see which day you are more productive.
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• Protein: No surprise here. Rmy past post on the importance of protein as part of your morning breakfast. Protein in the morning kick starts your metabolism further impacting your overall ability to function and focus. Protein early in the day also limits sugar cravings mid afternoon, which can put the rest of your day into a tailspin of blood sugar spikes and crashes.
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• Do Something Nice for Someone Else: The best way to combat waking up on the wrong side of the bed and overcome your own stress is to focus on someone else. Put a smile on someone else’s face and your day will immediately improve.

Until Next Time ~ Be Well

Wednesday's Wellness Tip

If you've ever had a hard time remembering all those health recommendations then this chart from Popsugar is for you. With so many recommendations it can seem almost impossible to remember what to do when, for how long, and with how much; fortunately most of us can remember at least half of the recommended behaviors however we struggle with the accurate numbers. Without the right numbers, we're doomed to fail. Our health truly is a game of numbers and without the right ones, things won't add up. So if you're like me and often mix up the numbers save the chart below for future reference, or better yet, print out a copy to hang on the fridge!

Click here for more information from Popsugar

Until Next Time ~ Be Well

May's RAK Challenge

To celebrate my birthday month, I decided to embark on a challenge that had nothing to do with me and had everything to do with putting a smile on the face of others. I challenged myself to do 30 Random Acts of Kindness (RAK) in 30 Days! I couldn’t think of a better way to celebrate something than by creating joy in the lives of others. Imagine the smile on your face if you receive a surprise note from a stranger, or you find a gift card sitting on your car windshield. Imagine being greeted at the dog park by a box of dog treats or walking up to the Red Box to find a bag of popcorn waiting to go with your movie rental. How might you feel if you found a bag of candy and a note tied to the gas pump, or after having a pizza delivery driver showing up at your office with a RAK note card and pizza to enjoy anonymously?

I am proud to say I met my challenge with all the above-mentioned RAKs as well as

about 20 others. I tried not to repeat any however as the month went on, budget-friendly creativity became more difficult. Throughout the month, I mailed notes and small gifts, sent flowers, left goodies for the mailman, donated books and clothes, added quarters to expired parking meters, donated blood (for the first time), helped people take groceries to their car, and returned stray carts to carousels. I grew as a person as a result of each of these; each small act reminded me of the greater good – of being patient – of being kind – but most notably I was reminded why it is important to care about others. We rarely know the journey someone is on or the struggle they’re facing; I feel blessed if in some way I can offer them a small amount of goodness and joy, even if that smile fades after a moment – it was one that may not have been there otherwise. 
 

While I really enjoyed each day - there were 3 days that I found especially impactful

1:  On Day I went to my UPS to print off my RAK cards ( I am there at least once week so I’m pretty familiar with the staff) however on this day my excitement was so obvious that a staff member asked me about the cards: I let him know my 30 day plan and some of the ideas I had –my goal inspired him in such a way that he decided to give me a 50% discount – I couldn’t believe I inspired someone before I even began. No matter how small the act – the impact can be huge. I was so touched by this act of generosity. Armed with my RAK cards, my next stop was for candy at Wawa: I immediately noticed how difficult it is to select candy for strangers. I love candy so who knew it would have taken me 15 minutes to select 4 candy bars.  (A small example of how my thoughts flowed: Mmm Jr. Mints… Wait my husband says Jr Mints are a waste of candy so maybe I’m one of few who enjoy these delicious pop-ables… okay M&Ms is always safe… what about peanut butter M&Ms they are so delicious… but wait …lots of people have peanut allergies and it wouldn’t be a very enjoyable act of kindness if I give a stranger something they’re allergic too…. And then would most people trust candy that mysteriously shows up on their car… it’s sad that we can’t even trust this! But I guess this is the very opinion acts of kindness try to change)

2:  About half way through the month, I was standing in line at Wawa when the woman in front of me got out of line and walked over to 2 paramedics who looked to be on their lunch break grabbing something to eat – this stranger walked right up to them and simply said “I want to thank you both for everything you do for our community. My family and I truly appreciate you” The paramedics glowed at the sudden and unexpected show of appreciation. Something about this exchange touched my heart.  Have you ever hesitated showing a vetern or a community service worker your appreciation? I know I have; I’ve hesitated from thanking a veteran out of fear I would make them feel uncomfortable. It wasn’t until my brother in law told me how much military men and women would appreciate that, that I was able to ignore my comfort and reach out.

3;  Towards the end of May, I was in Dunkin Donuts buying another RAK gift card when a customer in line behind me surprised me with purchasing not only my drink but my gift card as well – I tried to thank him by giving him the newly purchased gift card only he wouldn’t accept – he simply held is hands up in surrender and told me to have a wonderful day. That was probably one of the nicest things a stranger has ever done for me. The impact of genuine kindness is not only touching its powerful – it inspires kindness in others. I would like to think that the man who purchased my drink and gift card saw one of my RAKs during the past month and he was simply passing it on –. Ha, I don’t think it works that fast but just imagine how much more positive – friendlier – safer – and emotionally connected the world would be if we all just paid it forward. 

It’s amazing the feeling I got when I changed my point of view from me – my to do list – what I need to do – to what is going on around me and how/where can I do a RAK for an unexpecting someone! It was so fun thinking up ideas and how to implement them! Within the first hour of going to UPS – my head was flooded with fun ideas! The most surprising thing was how my day was instantly better by this! I’ve been changed from the inside out during this experience. I no longer just go about my day – I now go about my day seeing needs of others – looking for ways I can make an ounce of difference – a small and simple effort can truly change someone’s life. We never know which of our actions will have the greatest impact on someone, but it’s usually the small genuine ones not the grand ones. 

Don’t be fooled though, my month didn’t contain only successes, I had a number of mishaps along the way: I watched as 1 of my goody bags ended up in the trash when someone failed to notice what it was, I’m pretty confident a candy bar I left on a car ended up quickly melting under the hot sun, and I even had a couple of people decline my offers to help. Regardless of those small miss-steps, The month was a huge success and I think I found a new tradition for my birthday month

Until Next Time ~ Be Well