General Health Archives - Page 4 of 36

Who knew I was ahead of the times?

The motivation secret I told you about a year ago

Enter dopamine anchoring. Do you like to fold laundry? It’s not my favorite job, either. Do you like compiling a big report on Friday afternoon? Nope – I’m thinking about the weekend. It’s no surprise that we tend to procrastinate over jobs that we don’t care for. And then it’s a mad rush to get them done right before a deadline. But I told you about something I do that makes a task I don’t like a whole lot easier. It’s that little treat that keeps me going on the treadmill. Experts are now calling it dopamine anchoring.

Make work seem less like work

The theory is that when you pair a task with something that you enjoy, then the task feels less like work. “The term draws on the neurotransmitter dopamine, which is linked to pleasure, anticipation and motivation,” said Lauren Mastroni, a career expert at CV Genius. “The ‘anchoring’ part refers to creating a consistent link between that positive emotional payoff and the task you’ve associated with it.”

So if you consistently pair the same reward, say listening to your favorite music, with the same task, say compiling weekly reports that are due, then eventually your brain automatically associates compiling that report with a pleasurable activity, listening to your music. I have a favorite channel on Pandora, and listening to that helps me with the bookkeeping. Yes, I know, I have an accounting degree. But that doesn’t mean that I enjoy the work any longer. But I get to listen to my favorite tunes.

I’ve been using dopamine anchoring for months

You know that I’m not a running fan. But in the months that I’ve been listening to an exciting audiobook during my time on the treadmill, I’ve (kind of) turned my opinion about running on its side. Running is still hard and I don’t really look forward to it, but it’s the only time I get to listen to that book, so I keep on doing it.

Productivity expert Ryan Zhang says, “Over time, you stop dreading these tasks because your brain knows something good is coming.” And that’s why I keep putting on my running shoes. I want to find out what happens next in my book.

So I’ve anchored something I enjoy (escaping with an exciting book) with something I used to dread doing (running). Psychotherapist Meg Gitlin says this is powerful medicine. “Pairing a dull or difficult task with something pleasurable ― like listening to music while cleaning or enjoying a favorite snack while studying ― can help reframe the task as tolerable or even enjoyable. Over time, your brain learns to associate the task itself with positive reinforcement. This can improve consistency, motivation and even mood regulation.”

Instead of procrastinating, enjoy the chore

Instead of procrastinating over your least favorite chore, you’ll be looking forward to doing it because you’ll also be doing something you really enjoy.

So if you have a few laundry baskets piled with clothes or sheets that need folding, perhaps you should pop in your earbuds and listen to a podcast or music, or stream your favorite TV drama. You’ll save time that you used to waste procrastinating, and you’ll feel so productive having completed a chore that you dreaded. But what are you going to do with all those laundry baskets?

Sometimes you need to take a breath

Just take a breath

The world is moving at a faster pace than ever. News keeps coming at us all day, every day. From every direction, on every screen. And it’s hardly ever good. We’re being bombarded with messages from all over. Our “productivity culture” urges us to get more done faster, to do more, see more, go more places. But sometimes you need to take a breath. Just stop. Turn off the screens and get your hands dirty.

Time out for me

More experts are advocating “adult time-outs.” And it’s a great idea. Best-selling author and entrepreneur Chris Guillebeau in his book Time Anxiety promotes the idea of a “reverse bucket list.” You actually celebrate things that you’ve done. “The reverse bucket list is just like it sounds—what have I done that is interesting or notable, whether to other people or not? I think it’s helpful to just celebrate or even observe some of those things. You can do it as a big picture, like a life bucket list, or you can just be like, what’s your list of things that you’ve gotten done today? For those of us who tend to be thinking more about the future, perhaps reflecting on what we’ve been able to do thus far can actually bring us to a centering point.”

Take a look back

I’ve found that looking back on your day can be especially helpful on those days you feel like you haven’t accomplished anything. You know, those days when you’re busy all day and don’t have much that’s tangible to show for it. I call it the “Amazing Box” that you use to just note highlights of your day – good stuff that you did or that made you feel good. Your Amazing Box can be physical or digital – you can actually drop slips of paper that you’ve written on into a physical box. And it can be fun to pull slips out at random when you’re feeling low. But, yes, sometimes a digital box is easier – if you write notes on a digital platform then you always have it with you.

Looking at your notes about good things you’ve done is a great way to calm your brain. It lets you step back from all the tumult and say, “Yes, I did that. I’m really okay.” Or, “I’m really good at that.” Sometimes you need to take a breath and step away from the crazy now and look back a little.

Take up a granny hobby

Guillebeau and other experts are embracing “granny hobbies” for calming anxiety also. Getting your hands moving prevents you from doomscrolling and getting caught up in that swirling chaos. Folks have been nurturing their sourdough starters since the pandemic. Others are turning to crafts like knitting and crochet for their calming effects. Still others are getting their hands dirty and gardening. I do love to knit, but my personal favorite is needlework. Nothing like pushing a needle in and out of material for calming your brain. The activity is deeply satisfying, plus at the end you’re left with something beautiful or good to eat.

Sometimes you need to take a breath. Step back and calm your brain. Put the anxiety on hold, if only for a little while. Look back at your day. Or work with your hands and get some peace of mind.

Positivity is overrated

Don’t develop a positive mindset, develop a belief mindset

Positivity is overrated. It’s really not a good thing to be a Pollyanna. It’s not enough to be positive. Pollyanna was just a book (also the main character. Pollyanna is a novel by Eleanor H. Porter, published in 1913). These days, a “Pollyanna” is someone who finds the positive in everything and finds something in every situation to be glad about. The last few weeks I’ve been talking about mindset, and how you can change your own to help you become more resilient and even achieve your goals. So you might think that all you need is a positive mindset and you’re on your way to rainbows and unicorns.

No unicorns yet

But getting to the finish line takes more. Yes, you need a positive mindset, but you also need a deep-seated belief in yourself and in what you’re attempting to achieve. Your mindset is more than stating that you’re being positive. Or even that you believe in what you’re doing. It’s your taking action every day toward your goal, in keeping with that mindset.

If you have a goal to be active every day, then saying to yourself, “I know I can move every day!” doesn’t really accomplish a whole lot. But, if every morning you wake up and walk for 20 minutes, that’s not a huge investment in time, but it lays a solid foundation for success in achieving your goal. It also goes a long way toward your healthy aging – putting your health first – and toward improving your resilience. You’re demonstrating that you do what’s needed every day to achieve your goal.

Positivity had no place when Tango was young.

My dog Tango started out as a reactive, biting, snarling, shark of a puppy. He was 11 months old and hostile to everyone and everything except me. Tango let me do anything to him. When I first met Tango at his breeder’s home, I had no idea of his real personality. It was a controlled environment and so I didn’t realize until I brought him home what a challenge he would be. I had plans for Tango – we would train and compete in Agility and he would be fantastic.

So I brought Tango home, full of positivity and dreams. And then reality hit. No Agility training for Tango – at least not until he was able to go out in public without trying to lunge at and bite everything in sight. I had to shift my beliefs. Tone down that positivity.

Deep-seated belief leads to work

I still believed that I could turn Tango around. So we trained. And trained. For months. I went out with him, getting him used to the world, or my corner of it. I shifted my mindset from blind optimism and positivity to belief that it was in my little dog to be a great partner. I paired that belief with a realistic plan of individual training and then group classes. That plan was ever-changing, depending on what Tango and I needed for the next few weeks.

And with that shift came new challenges. I was able to try new things and introduce new places to Tango. The group classes were always challenging since I had to be ever-watchful. But I believed that we could still be successful and so we persisted.

Reality now.

Positivity is overrated, but belief and working at it every day brought the goals to fruition.

Flash forward to today. Tango competed in both Agility and Rally (a slightly slower dog sport) through the Master Classes. The photo is of Tango competing in Agility. He got more ribbons than I want to count, and more titles than any other dog I’ve owned. He’s sixteen now, and spends most of his days snoozing in a comfy bed.

But if I hadn’t had the deep-down belief that we could actually do it, Tango might not have made it past his first year.

Positivity is overrated on its own. But pair positivity and belief, and a willingness to work at the goal every day, and there’s no telling what you can achieve. It worked for Tango’s reactivity and it will work for your fitness goals.

Worry is a waste of time

Worry is a waste of time. And yet we can’t help ourselves. I’ll include myself in this group. I’m a worrier. Most of the worry is nebulous and not about anything specific. Some worry is about whether or not a certain event will occur. Sometimes I even worry about the weather. None of this worry is productive. The worry is omnipresent. And it’s not good for us.

I worry about storms

Worry causes our anxiety to spike. And we know that anxiety is not healthy. An article in Harvard Health Publishing states that when we’re under stress, we’re prone to headaches, nausea, muscle pain, and other ailments. There is nothing actually physically wrong with us, but we’re manifesting these symptoms. And stress over the long term can cause your blood pressure to rise and loss of sleep.

My favorite method to relieve stress

I’ve written about various methods that can calm stress and address anxiety. My favorite is still my fitness routine. When I’m exercising, I have a half hour or forty minutes that I have to pay attention and focus. I can’t let my mind wander.

Let them … what?

A new trend on addressing stress comes from best-selling author Mel Robbins. Her “Let Them” theory, which is not new, helps us believe that we have no power over others. They’re going to do whatever it is they’re going to do and we can’t influence their actions. We only have power over our own actions. How we react to others is the only thing we can influence.

The more we let others do their own thing, the healthier it is for us. Worrying about what the other guy is going to do is not going to persuade them in any way, and the only result of that is to make us sick. Worry is a waste of time. This is a powerful mindset. Accepting that you can’t do anything about what others do can help you make room for a more positive mindset.

If there’s something to do, do it. Otherwise be like Elsa.

When we start thinking about the world situation, or the weather, or what your crazy neighbor will do (we’ve been lucky enough to not have too many crazy neighbors), just ask yourself what you can actually do about it. If it’s nothing, then ask yourself how you can prepare for whatever outcome you’re most anxious about. And do that. Or, be like Elsa in Frozen and let it go. Your blood pressure will thank you. You might sleep better. And you’re doing more for your healthy aging and your resilience than sitting and worrying about what might never come to pass.

Discipline is mindset

People say I have tremendous discipline. Not to toot my own horn, but I moderate my portions – even spaghetti. Exercise 4 or 5 times a week. Wrote and published 3 books in my spare time. And I usually don’t get sucked in by the usual clickbait. How? Discipline. Discipline is mindset. It’s hard – kind of like putting on jeans fresh out of the dryer. Sitting is awkward, and you may not be able to do the button. But if it’s important enough, and the steps toward that ultimate goal are small enough, it happens without you even realizing it.

The benefits that come with discipline

Discipline comes with its own set of benefits, not least of which is achieving goals. But you’ll also be improving your resilience – knowing that life takes potshots at us, trying to throw us off our game. But with discipline, we get right back to the task at hand. And with the discipline of creating good habits, we’re influencing our healthy aging. When you’re disciplined, you’re happier too. You know that you’re doing what it takes to get to where you want to be.

We’re wired to be couch potatoes, though

So, how do you make discipline easy? First, recognize that our brains are wired for us to be couch potatoes. There’s nothing we all like more than bingeing our current Netflix series. Our tendency is to conserve energy. But we know that the science is just the opposite. Expending energy produces more energy.

Second, we expect that our motivation will kick in at some point and magically lift us off the couch. It doesn’t work that way, unfortunately. If we want the results of exercise, we have to do it ourselves. Getting strong takes work. And no one is going to do it for us.

It’s hard and the writing was trash…

Third, you probably have the belief that if you’re disciplined, it will feel like everything in your brain will click into place. Again, not how it works. When I was working on my second novel, it was a struggle to get up early and write the hundreds of words I set as my goal. Some days it didn’t happen because the words were trash. But when you have something really important at the back of your brain that you want to achieve, you do the work. Toward the end of that book, the writing did get easier and I was able to finish – and some say this book was even better than the first novel.

Everything all at once is a recipe for disaster

And fourth, when you’re trying to be more disciplined, you’re probably trying to do everything all at once. Again, that’s just setting yourself up for failure. Discipline is mindset, but it only works when you take small steps. Train your brain to take those small steps every day. Because they lead up to the big ones.

Change the narrative

My new watchword is to do something every day that makes you happy. I don’t like to feel sorry for myself. But my birthday’s on a Tuesday this year – the busiest day of the week for me, when I don’t get home until about 9:30 in the evening after teaching a dog class and then training my own dog. I enjoy relaxing in the evening, so Tuesday is not my favorite day of the week. But instead of telling myself that it’s a bummer that my birthday is on a Tuesday, I’ll change the narrative and tell myself that every moment is an opportunity to look back and enjoy my life.

Where’s my happy place?

Now, I have it pretty good in life. Yes, there are some concerns, but (knock on wood) I’m amazingly healthy overall, we have food on the table and a roof over our heads. My dogs are thriving (also knock on wood because 2 are elderly) and I enjoy training them. But for this birthday I’m feeling low, and reminding myself of how grateful I am for everything I have is not helping. So I have to go back and remind myself of an article I wrote a while ago. You only need one thing to enter your happy place: a mindset shift.

Mindset influences actions

I’ve noticed that my mindset influences my actions. If I’m feeling low, my sister starts asking me if everything is okay, which annoys me and worsens my mood. So, when she starts asking, I know it’s time for me to take a look inside. Dr. Jacob Towery, adjunct clinical instructor in the department of psychiatry at Stanford University, says that our mind influences our actions. And that mindset is malleable and can be changed.

Dr. Towery assures, “the good news is mindsets are highly changeable, and if you are willing to learn the technology of changing your mindset and defeating your distorted thoughts, you can have significantly more happiness.”

Change your mindset, change your life

The key to changing your mindset is to question your thoughts that are self-defeating and work on creating new narratives that are more self-serving. That positive mindset goes a long way toward building your resilience.

So, on my birthday I’ll change the narrative and view every moment of that Tuesday as an opportunity to smile and say, “Thank you” when someone wishes me a Happy Birthday. And I’ll work on enjoying that.

Develop mental strength

Get strong, mentally

You may have noticed that we’ve been focusing on our heads a lot lately. Or, rather, what’s in our head. As the writer, I write about stuff that’s top of my mind. And lately that’s mental strength. The news is horrible every day and I’ve been having a hard time sleeping with it all. On top of that our aging AC gave up the ghost in the middle of this major heatwave. So we’ve retreated to the basement where it’s cooler – dogs and all. My brain keeps going to the “What if” place and I keep telling it to stop. I’m succeeding for the most part. Does that qualify as mental strength? Anyway, I’ll take it. Really, though, how do you build up your mental strength?

Is consistency key?

First off, what makes someone mentally strong? James Clear believes that it comes down to consistency. Athletes who are mentally strong don’t miss workouts. Mentally strong leaders work toward a goal consistently, a bit every day. They don’t let short-term setbacks deter them. And mentally strong writers, artists and employees show up every day and do what’s needed.

Others seem to agree that consistency is important, but they also have other tips for gaining mental strength.

Why is it important?

But why is having mental strength important? First off, you’ll stay committed to your goals, what’s important to you. You’ll have more resilience and be able to adapt more quickly when things go sideways. Also, you’ll be able to deal with stress better. When you have to make an important decision, being mentally strong gives you an edge.

Tips for building mental strength

So about those other tips for building up your mental strength: First off, practice mindfulness. Be present and fully engaged, or focused, on yourself and your surroundings. Meditation can help ground you, or take a mindful walk, observing your surroundings. Calm.com says that this can “enhance your focus, reduce stress, and improve emotional regulation.” All these enhance your mental fortitude.

Second, be kind to yourself. Acknowledge your mistakes but go easy on yourself. Self-compassion goes a long way toward being strong mentally. Also be aware of your feelings. Try journaling them. The more you know yourself, you’ll know what you’re capable of.

Third, try new things. Step out of your comfort zone. Start a new hobby that you’re intrigued by. This will also enhance your resilience. You’ll have new experiences, perhaps meet new people.

Develop a positive mindset. Challenge your negative thoughts. This will cultivate an optimistic but realistic outlook. Practice this frequently and don’t be surprised if your problem-solving ability is also enhanced.

Learn from your failures. We’ve talked about failing goals recently. By acknowledging those failures, you can learn valuable lessons about yourself.

So, make it a priority to develop mental strength. You’re already doing most of the work. You set goals and are learning about yourself in studying the failures. You’re practicing mindfulness and cultivating a positive mindset.

Change your mindset, change your life

What is happiness? To be deeply happy, do you need to achieve great successes? Reach great heights? Be thin, rich and have lots of friends? Like fitness, happiness is different for everyone. One psychologist seems to consider happiness as transitory, and that we should seek a life of fulfillment. By achieving that fulfillment, Robert Puff, PhD, we can build lasting emotional well-being. And Dr. Puff sees the path of fulfillment as being possible for everyone, not just the few lucky ones. Our brains are malleable. We can shape our destiny. Change your mindset, change your life. Changes are possible.

The key to being happy is in your brain. And Dr. Puff sees four practical challenges you can set yourself as ways to change your brain to be happy.

Observe

The first challenge is to just observe your thoughts. No judgment here. Just observation. Your thoughts are not good or bad. They just are. Acknowledge your thoughts but don’t react.

Change the negative

Are you having negative thoughts? Are your ideas constructive? Whenever I catch myself circling down that negative thought spiral, whether it’s from scrolling through my social media feeds or listening to the news, I stop that. I consciously try to shift my thoughts away from the negativity. If there are questions about the topic, I try to learn more, listen to the entire news story. Then I acknowledge that it’s bad news.

Is it true? I’ll try to confirm with another source. Because, especially these days, not all stories we see and hear are true. Can I do something about it? No? Then I think about the pretty pink petunias in the flower box at my neighbor’s house.

Positive visualization

Visualize yourself working on and achieving your goals.

Dr. Puff recommends that we “regularly take time to vividly imagine your desired outcomes and feelings.” It doesn’t have to be for an extended period. For a few seconds, see yourself successfully working on one of your goals. Really picture yourself performing the actions. You’re rewiring your brain here. You see success and your brain releases happiness.

Cultivate gratitude

And finally, Dr. Puff says we all need to cultivate a sense of gratitude. Every day, create a short list of things we’re grateful for in our lives. This shifts your brain from what’s lacking to what’s abundant.

With these 4 challenges, you’ll change your brain. Keep on doing them, you’ll certainly be more content. And you’ll be more likely to follow through on achieving your goals. When you’re optimistic, you want to continue to be happy. You’ll see the way to be happy in the future is by working on the goals you set for yourself and achieving success. So, when you change your mindset, you change your life.

When something’s a habit, you don’t need motivation

You don’t need motivation

What do you do that’s a habit? Something you do every day, most likely without thinking twice about it? Make coffee, brush your teeth, take the dog for a walk, tie your shoes, put your seatbelt on. You don’t even think about it and it gets done. It turns out that when something’s a habit you don’t need motivation!

No motivation to exercise

I’ve mentioned that exercise is one of my habits. Monday and Thursday when I’m done with work or errands I change and hop on the treadmill. Tuesday is yoga and flexibility, Wednesday is Pilates and Saturday is my combo day – aerobics and strength. I don’t even have to think about it. The workout’s done and I get to enjoy a nice relaxing shower. Exercise has become a habit for me through the years. I’ve tweaked that habit a number of times over the years, but it remains. It’s part of my healthy aging, part of my resilience. I exercise to support my fitness so that I can do what I want to do when I want to do it.

It’s not just me

Psychology Today recently published an article that supports this. Long-term fitness success is built on small, sustainable actions. And fitness habits are sustained “when they reflect the person you want to become, not just what you want to do.”

So think about the person you want to be. Picture yourself six months from now. What are you doing? What hobbies do you see yourself enjoying? Are you travelling? Working in your garden? Training your dog? How are you moving while you’re doing all that?

Are those dream pictures the real you?

Ask yourself if this is the real you – if it’s the you that you want to become in those pictures. Now ask yourself if these are just pie-in-the-sky dreams or if you can actually see yourself making the changes needed to make them happen. For changes to happen, the motivation is built in. We’ve all tried a lot of stuff that didn’t work for us in the past. For me it was blow-drying my hair. I did it for work and hated it. As soon as I could, I stopped and am just air-drying my hair now. (In all honesty, I probably should dry it, as long as my hair is now, but I just can’t…) So in order for you to stick with something, it has to be something you don’t mind doing in the first place.

Or, associate something with it that you enjoy – like for me, listening to an action-packed novel while I run. Elevate the thing you’re not thrilled with somehow. And then make it a habit. Do what it takes so that you don’t have to think about doing it consistently.

At first, work the process to make it a habit

You know what that takes – schedule it on your calendar, put your clothes out, and keep that appointment with yourself. Take a deep breath and do it. Your motivation to do the thing is there – you’ve pictured yourself as the end result of it. Your motivation is built into your actions. You know what it takes to get there. You’ve committed to it. And you’re making it a habit you can live with. When something’s a habit you don’t need motivation. The motivation underlies everything, but it’s not a giant gold medal at the Olympics thing.

Make exercise a habit. Your fitness journey lies on a path that you take steps on every day.

Mental health awareness month

May is Mental Health Awareness Month. I think every month should be that, because if there’s one thing we all need to safeguard these days, it’s our mental health. The World Health Organization defines mental health as “a state of mental well-being that enables people to cope with the stresses of life, realize their abilities, learn well and work well, and contribute to their community.” What does that mean for our everyday lives? When we’re mentally healthy, I believe, we have a positive outlook, are productive at work and at home, and interact with others in a positive way.

Mental health awareness to start the day

That’s not to say that we wake up every day with a smile on our face. Far from it. There are stresses galore in today’s world, so taking care of our own mental health has to start early in the day. For me, it’s waking up in a panic, thinking about everything I have to do that I didn’t get done yesterday, taking a few deep breaths as I make my way to the bathroom, and drinking a glass of water. Then I try to smile at my dogs as I take them outside for their first time of the morning – not only reinforcing the positivity, but also setting the tone for the rest of the day.

A smile turns your mood around

When you smile, it actually does help your positivity. The NIH published a study a few years ago indicating that smiling releases dopamine right into your brain. You feel a reward for smiling. If that’s not instant gratification, I don’t know what is. And with that shot of dopamine, your optimism rises and so does your resilience.

Physical and mental health are intertwined

I’ve written about how to turn your mindset around. And it’s really common sense stuff. Make sure you get enough sleep, eat healthy foods, and exercise. All of this helps you be aware of and to protect your mental health. Yes, these are things we do to care for our physical health, but our physical and mental health are intertwined. They can’t be separated. When our bodies are strong, that’s usually a sign that our minds are strong as well.

So, prioritizing our mental health is crucial. Check in with yourself. Take time for you. Even a couple of minutes to clear your mind can be like a mini-vacation. Take a walk outside. Get together with friends. Make mental health awareness part of every day.