Category: General Health

Change your brain to bring joy

There’s not a lot we can do overnight to change our life situation. We can’t lose thirty pounds. Or change our finances in a day. But we can change our thinking. That we can definitely start overnight. But why would we want to do that? Change your brain to bring joy.

We’re all thinking about goals to set, where we want to be in three months, a year, or five years. First, though, let’s start a little smaller and bring ourselves a little joy. With that little joy can come more optimism, more happiness, more resilience, and a real chance to set goals that will matter to us.

Take some action

The first thing to do is to take some action. Remind yourself that you have power over your actions. You also have the power to adjust how you react to outside forces. You can see what might be considered a problem, instead as an opportunity. Change how you view things and learn. And when faced with that opportunity, know that even though you might be uncomfortable with it at first, remember that discomfort means growth.

Take a small step first

Don’t scare yourself so much that you’re paralyzed, though. Take the small step first. Learn and understand the challenge. Find out about the opportunities you’re presented with. Take a walk and don’t immediately respond. Let the idea swim around in your brain. Decide what that first step might be. 

Then you’ll be a little more comfortable with taking the step. And then you’ll find out more, get a little uncomfortable, think about things, and become more comfortable. Learning and growing are all part of achieving the big things that you want. You’ll change your brain to bring joy, one small step at a time. You’re growing your resilience, opening yourself up to new things. And you’ll be able to weather the storms you know are coming.

Big step for an introvert

For me, I’m on a journey to find more young readers for the children’s books I wrote. I’ll be contacting schools and public libraries, perhaps to do in-person story time events. You think that’s not scary? For me, a dedicated introvert, it’s terrifying. But I’m changing my brain one small step at a time. And by changing my brain, I’m seeing that I’m capable of stepping outside my comfort zone. And that brings me joy.

If you’re quest involves becoming more fit, you know that the most important thing is to get your nutrition right. Play around with flavors. Try some new veggies. It’s easy to find recipes on the internet for vegetables you’re not familiar with. Stroll down the produce aisle and find something exciting. Your small experiment may find a lasting spot in your recipe repertoire. That new recipe can change your brain and bring joy when you weren’t expecting it.

2 weeks left – stay calm

Are you feeling just the slightest bit panicked about all the stuff you have left to do before the end of the year? Here are some strategies to stay calm and at least get some stuff done before it’s time to ring in the New Year. There are about 2 weeks left – stay calm.

Stay in control

Easier said than done, right? Be more free with the “No’s.” If you’re typically a person who says Yes to everything, stop it. Right now. Unless it’s something you really want. Saying no to adding more things on your plate will help your peace of mind, help your resilience, and keep you healthier. You won’t be worried about extra stuff you have to get done. You’ll be able to stay more focused on the things that really matter.

Prioritize

Make sure the stuff that’s most important gets done. Once you’ve cleared those, then you can worry about the smaller stuff. But be sure you’re able to prioritize your tasks with a clear mind and really understand the value of finishing the tasks you set the highest priority to.

Spend time with the people you care about most

Too often the holidays are lonely for people our age. Don’t let that happen. Reach out to your community and make sure you’re sharing your time with people who are important to you.

Manage your habits

Now is not the time to neglect the healthy habits you’ve worked so hard to gain. Eat a healthy snack before you go to a party where you know there will be lots of yummy stuff that you’ll pay for later. (That’s not to say you have to forego that yummy stuff – be discerning.) If you don’t have time for your usual workout, take a walk with a friend. You’re still moving and catching up. And don’t neglect your sleep.

Focus on gratitude

Every day, focus on gratitude. Recognize things and people you’re grateful for. Your happiness and optimism grow, and so does your ability to look to the future.

Focus on these 5 strategies to stay calm, and you’ll head into next year with a bright outlook.

Do we need to age gracefully?

Should our goal be to age gracefully or be as loud and forceful as possible? I read an interview with Sofia Vergara who comes at the discussion by setting aside the traditional Latina point of view. Latinas have held high standards for traditional beauty, that women should do whatever they can to achieve those standards for themselves. 

The actress is into her 50’s now, and acknowledges the double standards that women face. Women are expected to look beautiful and not appear to age, but are criticized for having cosmetic procedures done. Vergara says, “Beauty has evolved so much over time, and it’s no longer about fitting a mold or a standard; it’s about feeling confident, empowered, and authentic — whatever that means to you,” she says. “When we remove this stigma, we get the freedom of our own choices and celebrate the idea that beauty isn’t one size fits all, it’s personal.”

I’ve said before that fitness is an individual thing. What one person considers fit may not be another’s idea of fitness. The same for beauty. If a woman is feeling good about herself, then it doesn’t matter what anyone else says about them. 

That’s easier said than done. Words hurt. And we live in the golden age of bullies. Bullying is rampant in social media. Everyone is the target.

But it’s important that we grow a thicker skin about things that we feel are important. If we’re confident in ourselves, and feeling empowered in our choices, we can face those bullies head on and tell them to mind their own business. Or say to ourselves that people are going to say whatever they’re going to say. There’s nothing we can do about that, but be true to our own ideas and values. 

We’re being strong in our commitment to ourselves. And that can reveal itself in the choices we make in our diet, our exercise program, in our mindset. We’re strong in our beliefs and that carries through to our everyday lives. Our optimism grows, and so does our resilience.

And that makes us beautiful. That’s how we age gracefully. By holding true to what we believe.

Unleash your creativity and boost your cognition

It’s the time of year when we see people’s creativity all around us. They decorate their homes with lights, colorful figures and greenery. Who wants to get all techie and ruin the mood? I say, embrace your creative side these last weeks of the year and get more done than ever. Unleash your creativity and boost your cognition. We already know that exercising helps boost your memory power. But we can also solve more problems as we get more artsy. And I’m not the only one saying this. 

Your brain becomes more flexible

Fostering your creativity trains your brain to be more adaptable and flexible in dealing with all sorts of problems. Not just how to get that pot completely balanced and smooth, for example, but how to solve that problem with a work project or a relationship or a career issue. As I work on a knitting project, for example, my stitches start out uneven and the yarn tension is unbalanced. But as I work through my knitting issues, other problems are also being worked on in the back of my brain.

Being creative takes you out of the linear thinking mode and the confines of regular logic. Options stop being only black and white. Your mind can look at problems from many different angles and see potential solutions that you otherwise might miss. 

All parts of the brain are involved

We used to think that creativity came from just one part of the brain. But scientists have debunked that theory. Multiple parts of the brain are involved, along with neurotransmitters and other cognitive processes. The temporal lobe which is used for processing memories and emotions, the parietal lobe which is mostly for sensory processing, and even the prefrontal cortex, used mostly for high-level cognitive tasks, gets involved when you’re doing some creative thinking.

Cognition involves many mental processes we use to learn and understand things. Processes like attention, perception, memory, and problem-solving. Creative thinking uses all of these processes as well.

So, get smart and get creative. Go take up a new hobby. Or dust off that scarf you started knitting last year.

By the way, getting creative can also boost your healthy aging. Creative hobbies can reduce stress and help us be more optimistic. Finishing a creative project will also boost our confidence and our resilience.

Even now – grateful for everything

Thanksgiving is always an important holiday in our house. It’s the day of cooking, more cooking, enjoying our cooking and clean-up. My sister and I usually roast a smallish turkey, make dressing (we call it stuffing), make cranberry relish (we call it sauce), and enjoy a salad with our meal. Or we make brussels sprouts – they were outrageously expensive this year, but I splurged and bought a pound. We don’t usually express our gratitude for everything out loud, but know that it’s there, every day, our gratitude is in everything we do.

Grateful for everything - including the difficult journey Tango and I shared.

This year it’s a little different. My dog of 16-plus years, Tango, is gone. He told us it was time a couple of weeks ago. Because he was old doesn’t make it easier. You know. Tango was my project dog, and then my team member, doing all kinds of dog sports. We went on road trips together and had a ball. And, after his retirement, Tango was my companion dog. I still start to make his meals before the other dogs’. I look for him, watching that I don’t step on him walking through the house. He wasn’t a lap dog, but he had to be where I was. So, it’s different. I miss him.

The experts say that the stress of losing a loved pet can deplete your energy and emotional reserves. And that you should look after yourself. Let yourself grieve – and that takes its own path for everyone who experiences it. Continue your usual routines, especially if you have other pets. I’m doing that. The other dogs haven’t really looked for Tango. But perhaps they’re missing him in their own way.

By maintaining the usual routines, we’re making sure that our life goes on. Yes, I miss my dog. But I’m still functioning – after a fashion. It will get easier, I’m sure, as I do the normal things every day. And I’ll feel resilient again, having gone through something hard and survived.

This Thanksgiving, I’m grateful for having known Tango. He taught me more about dog training and psychology of dogs – and people than any course could have. I became a good trainer and learned how to be a good teacher. I’m grateful for everything he taught me. And I’m grateful that I was able to share Tango and our journey. 

AI is great – to a point

Artificial intelligence (AI) is everywhere, all the time. And it definitely has its uses. It can spark thoughts and ideas, schedule meetings, even write things for you. But take AI’s contributions with multiple grains of salt. AI is great – to a point. I even had input from AI to illustrate my children’s book. Be aware, though, that AI has limitations. At the bottom of AI generation screens, there’s even a statement telling the user to, basically, beware. AI has been known to make mistakes even when the output seems like fact.

But I wondered if AI could design a workout plan. Personal trainer Cori Ritchey wondered the same thing for himself and wrote in Men’s Health how the plan it came up with worked. He entered some basic information about himself, his experience, and his goals. And the bot came back with an extensive month-long workout plan. Ritchey followed it, complimenting the bot on some things as well as noting where it was deficient. 

Know your body if you rely on a bot to design your workout plan.

Ritchey’s conclusion was that if the user was a trainer themselves, and understood how exercises work together, a workout plan developed by AI could work. But he also warned that the user must know their own body. I know that I can’t do a lot of shoulder work due to dislocations years ago. (Yes, ouch.) So, if a workout plan recommends shoulder work, I’d have to modify it to suit my body. And AI may not correlate workout time and the effort needed. If you tell the bot that you only have 15 minutes, it may suggest something ridiculously difficult. 

He also warned that an AI-generated workout plan is not a great motivator. If you can self-motivate, then you might be able to follow through on a month-long plan successfully. But, if you’re more tempted by the living room couch or the latest trend streaming online, you’d probably do better with something else.

I’ve talked about ways to start an exercise program, and if you decide walking or dancing as a great way to move your body, AI can probably suggest a great playlist.

Alternatively, there are now AI-supported applications that act as personal trainers. I admit, I didn’t check the cost, but found it interesting that they exist now. In fact, I just read about one personal trainer AI app that was actually built on AI. Its creator became a certified trainer to ensure authenticity and insert some of the human motivational element. But, as always, caveat emptor. Remember that AI is great – to a point. And also remember that AI is the first to admit that it can make mistakes.

No need to panic – yet

Have you been seeing ads and posts about Black Friday the last few days? Isn’t it a little early? There are still 2 weeks until Thanksgiving here in the U.S., for Pete’s sake! There’s no need to panic – yet. Let’s take a breath and think about the current push. Retailers are seeing that no one is spending anything now. People are clutching their wallets to them and are reluctant to part with their hard-earned cash. Those retailers want to be top-of-mind when people start laying out the holiday moolah. And all the influencers want their recommendations to be what followers think of, so that they can earn their affiliate bucks. 

Think about what’s worthwhile

Similarly, there’s pressure to start working – and make significant progress – on your New Year’s goals. I’ve started talking about that lately, so I guess I’m guilty of pushing too. But I want you to start thinking about – not rushing into – what you might find worthwhile in the next few months. But there’s no need to panic and rush into anything you’ll regret later.

List everything

The first step, as we talked about last week, is to set down everything you’ve been thinking of. Everything you want in the next year, or quarter, or month, or week. Prioritize them. And then break them down and put them on your calendar. You’ll be a step ahead, and not have to worry about fitting everything into your schedule. And that will give you peace of mind, boost your confidence, and increase your resilience. If you can master your wish list, you can tackle anything.

This means all the things from every aspect of your life. Fitness, definitely – if you think you could be eating a more nutritious diet and cut out some supplements, do your research. If you think you could be getting stronger or gain more endurance, figure out the kind of movement you like to do the most. Think about your relationships with friends and family. Is there work to be done there? And how about your home – are you happy there? If something strikes you as important, even just a little, add it to the list. Now’s the time to include everything. You can week out the unimportant stuff later. 

Set priorities

Even celebrities like Megan Thee Stallion takes the time to set her priorities. “Right now, I’m just focused on staying disciplined in the gym, continuing to eat healthy, spending time with my loved ones, working on new music, and setting time for myself to reset and recharge.”

While we’re talking about the future, there’s no reason to abandon your current goals. If your goals still serve you, if you’re almost to the finish line, or even partway there, keep going. Incorporate them into your future thoughts too. And don’t forget to make regular contributions to your Amazing Box! You’re still doing great things.

Now is not the time to panic. But it is time to think.

Try the Grow-in Instead of the Lock-in

Great Lock-in Too Restricted? Try the Grow

A while back I wrote about the Great Lock-in. There are just a couple months left of the year, and this would be the time to get ready to take down all comers in the New Year. Make sure you slay those dragons in the first quarter and achieve your goals in a flash. But that might seem too harsh and restrictive. Many folks are trying a different TikTok challenge – the 75 Grow. There aren’t quite 75 days left this year, but that shouldn’t dissuade you from trying this. The goal here is to move, do something you’d ordinarily avoid, and be creative every day. Basically, to grow three habits before the end of the year.

So before you say that this is dumb, let’s take a closer look at what happens when you grow 3 healthy habits before next year.

Movement

move every day

This part you’re probably already on board with. I’ve written about the importance of exercise, and if you exercise three or four days a week, you’re probably not sitting around all day on the other days. Even a brief walk counts to grow this habit.

Do something brave

Doing something you’d prefer to avoid every day counts as being brave, in my mind. I was brave last week and called a new dentist’s office (the dentist I’d been seeing for many years retired this last summer). I could have put it off for a few more weeks, but I knew the tooth that was giving me problems would not get better on its own. And the day after I visited my new dentist I was brave again and showed up for the No Kings rally in a neighboring town. Being brave like this increases our optimism – I was proud of myself even for making that phone call. And it also increases our resilience. We’re able to face challenges and meet them head on.

Be creative

This is the fun part of the challenge for me. Increasing our creativity opens our mind to other new things. Even if it’s doing something you’re done before, this will open new passageways in your brain and, again, increase your optimism, happiness, and resilience.

If we grow 3 healthy habits before the end of the year, we’ll be moving more, we’ll be happier and more optimistic. We’ll also be able to meet more challenges and confront more obstacles without sending us into a declining spiral. And we’ll be healthier, having moved our bodies every day.

Get it done – with a friend

I believe in getting stuff done. If you want something, I say, figure out a way and get it done. Many times, though, it’s not so simple. Sometimes there are natural impediments to what you want. Other times the thing that you want is so nebulous you can’t clarify it in your own mind. And still other times, you get stuck doing other stuff or procrastinate doing that first thing. But here’s a thought, you can get it done – with a friend.

Friends give you a nudge

That’s right, enlist friends to give you that nudge to get stuff done. Here’s an example. Every time you open your closet, you cringe. It’s over-stuffed. Shoes are everywhere. You can’t hang another thing on the rack. And you know that there’s lots of stuff in there that you haven’t worn in years and will never wear. “I’ve got to clean out my closet,” you say on an almost-daily basis. And say you’ve been talking to a friend and mention your packed closet. She says, “Yeah, mine is a mess, too.”

Schedule a time when she can come to your house for half a day so that you can get your closet organized. And another time when you can go to her house. You’ll both get organized closets and feel great.

It turns out that working with a friend to get stuff done is a real thing, and has been in practice for years to help those with ADHD focus and stay motivated. Folks now call this Body Doubling, and according to Michael Manos, PhD., a behavioral health specialist at the Cleveland Clinic, “Essentially it’s external executive functioning, like having an administrative assistant follow you around all day.” 

Mom was a body double

Remember when you did your homework at the kitchen table while your mom made dinner? That, in essence, was a form of body doubling. Mom may not have been actively helping you, but her presence provided focus and helped keep you on track.

So, enlist a friend to help you get stuff done. You can do each other a good turn. Closets will get clean and organized, and then you can treat each other to lunch. If your closet is in good shape, but you have other things that are bugging you and you want done, see if a friend can sit with you on a Zoom call for an hour. They might have stuff they want to get done as well. Body doubling doesn’t have to be in-person. 

This works for exercise, too. If, like me, you don’t want to go to a gym, but can’t muster the fortitude to lace up your sneakers on your own, see if a friend wants to work out virtually with you. Or, hire a personal trainer online. They’ll make sure you get your workout done.

No matter what it is, you can get it done – with a friend.

Every workout counts

Something to remember as you procrastinate, as we all do: every workout counts. When you lace up your sneakers, or hit the mat or the pool, you’re doing yourself a huge service. It means that you love yourself. You care about yourself. And you want to have the very best future possible.

Switch your schedule and move your body

When you’re not feeling it, when you just don’t have it in you to do the workout you had planned, that’s okay – do a different one. Or take a walk. Put on your favorite playlist and dance. You’re moving your body and that’s a start. You can switch your schedule and do your strength workout tomorrow. Every workout counts. If you don’t feel like doing a particular workout, chances are you wouldn’t give it the focus it – and you – deserve.

I was disgusting 

I have to tell you that I skipped yesterday’s planned workout. I caught a cold, and while I knew that I’ll be fine, the mat work just was not going to be good yesterday. It was the sneezing, drippy, messy, totally disgusting day of the cold. And while the experts all say that if a cold is just in your head, you’re fine to exercise, I did not want to drip all over myself and my mat. So I rested. And today I feel better, so I did my scheduled workout.

Your resilience shows

When you exercise regularly, especially as you get older, your body gets used to moving. It enables you to do the things you want to do. And when you switch up your workouts for your healthy aging, your body adapts to the different requirements you place on it. You’re resilient – you know that your body is strong and you can withstand the trials and tribulations you’re sure to face.

So, do yourself a favor and make sure that every workout counts.