motivation Archives - Fran's Fitness Over 50

The Productivity Trap: Why Doing Less Can Be Your New Secret Weapon

You know that I’m a strong advocate for thinking, planning, and getting things done. Some people just see the last part – getting things done – and think that equates to always being busy. Nothing could be further from the truth. It’s actually a productivity trap. Tweaking spreadsheets and checking a thesaurus does not equal productivity. In fact, it’s burnout that happens when we’re always going, going, going. And that burnout leads to decreased productivity and even health issues.

Burnout is a “systematic depletion that manifests as cynicism, detachment, and plummeting professional efficacy,” according to Natalie Nixon, PhD, and author and creativity strategist. When all this happens, failure ensues. We have so many commitments – from family responsibilities to work emergencies, that burnout can happen in any arena. Dr. Nixon has developed a framework to counter professional burnout, and I believe that it can help outside the workplace as well.

Move, think, rest

Dr. Nixon has coined the phrase “Move, Think, Rest” as a grounded approach to emotional recovery. I align it with “Work hard, then recover harder.” This approach recognizes that our bodies and minds work together to make our lives happier and more meaningful. Physical movement combined with deep thought and then recovery make us even more productive and resilient.

We know that physical movement increases endorphins in our systems and gives us more energy. But that’s not limited to a devoted workout session. A 15-minute walk while you’re thinking about the next step of your project not only maintains your mobility, but it helps your brain to reset.

And when we reflect on our work and are mindful of our surroundings, we’re setting the stage for deeper recovery.

Your brain is connecting the dots

And actual rest – when we’re doing nothing – is really not doing nothing. It’s letting our brains connect all the pieces of our being, our plans, and our work. It helps us connect the dots. Rest is more beneficial, sometimes, than the work itself. Dr. Nixon calls it “essential maintenance.”

So, work hard, exercise, and rest. Don’t neglect any of these elements. Your body and your brain will thank you.

A goal that’s just right

Sometimes I choose stupid goals. Like cleaning off my desk. That’s stupid because I know it’ll never happen. It just doesn’t matter to me. Or being successful at the Side Plank Star pose. It’s stupid because – why? Another stupid goal was getting an agility championship for my dog. I didn’t take into consideration my dog’s desires. He doesn’t care about agility all that much. Sure, I could train him for it, but if he’s not having fun, then I’m not having fun, and it takes a really long time and a lot of weekends competing in trials for it to happen. But I also chose a goal that’s just right.

Not too hard, not too easy

What’s a goal that’s just right? It’s not too hard, and it’s not too easy. As opposed to an agility championship for my dog – a goal that’s just right is one that is doable. One that I can see a path forward to the end.

As an example. I wanted to write a cozy mystery novel. But my days are pretty full, with dogs and the business. So, when would I be able to write the thousands of words that a novel requires? I spent some time thinking about that, and realized that I woke up about an hour before my alarm most days. And couldn’t go back to sleep. So – lightbulb – I figured I could use that time for writing.

Testing tells

I tested my theory for a few days. I sort of wrote an outline. (I realized that while I don’t ordinarily do outlines, a mystery story required one.) I set a second alarm for 50 minutes before my real one, created a Google doc, tested my Bluetooth keyboard on my phone, and started writing. Once I knew how many words I averaged writing each day, I was able to create a schedule for finishing my first mystery novel.

I created a goal that was just right. I drew up a plan and established a schedule. And now I have two published cozy mystery novels. Working toward a goal feels great. When you put work in toward a goal, you feel unstoppable. No matter what happens, you work through it. When you have an important goal, you’re optimistic, you’re resilient, and you feel healthy and strong. (To help you find a goal that’s just right for you, the Get It Done Blueprint lays it all out step-by-step and has a great worksheet. You can download it today for nothing.)

You can do anything you want to when you have a goal that’s just right.

Enjoy a few minutes of doing nothing

Some days I start out feeling like I’ve been set adrift at sea. Aimless. Just kind of sitting there in my inner tube with my hands and feet dangling in the water. And some days that’s great. If there’s nothing I have to get done, then I can just laze around and do just that – nothing. But other days I have to shake off that feeling and start something.

That feeling of “I should be doing something”

What helps with that? (Because we’ve all got things we have to do most days.) If I’ve got a plan in place, then I can enjoy a few minutes of doing nothing, and then start being productive. If there’s no plan, then doing nothing seems pointless. There’s something missing. I can’t enjoy doing nothing, because I feel that I should be doing something – but I don’t know what that something is.

Doing nothing sets up the day

Those few minutes of doing nothing can be invaluable. They can set me up for an awesome day. I can enjoy being with my dogs or breathing fresh air. My sister and I used to own an RV that we parked in the most fabulous natural setting I can think of – right on the water of the Atlantic Ocean in the Florida Keys. We can work remotely, so I could set up my laptop in the shade, looking right out onto the water and enjoy those few minutes of doing nothing. Until those few minutes became an hour and then, well, I moved inside to work.

My plan for joy

But I only enjoyed those few minutes because I knew exactly what I had to tackle when I booted up the computer. I had a plan. I had a list. My plan for joy. And I knew what had to get done. Now those moments of doing nothing are the ones to savor.

The way I ensure that I can really enjoy those “nothing” moments is to plan the next day in the late afternoon. If I’m working on a big goal, I check my intermediate steps and I take the bit that inches me forward and write it down. So if I’m working on a course, and my goal is to have all the pieces in place by the end of the week, then on Monday I can create the pdf files so they’re ready to distribute. I’ve already written module outlines and documents in my digital cloud account, and created the graphics and worksheets that go with each.

So, on Monday before I start, I can play with my dogs. Or I can enjoy a few minutes of doing nothing. And then I can go gangbusters working toward my goal.

Protect yourself from chaos

The world is swirling. News reports are coming fast and furious from all directions and much of it contradicts other reports. It’s hard to know what’s real, what to believe, where to turn, and what to do. If we try to pay attention to everything, that is a sure path to stress and panic. So, how to protect yourself from chaos? Here are a few things that can help to turn off (or at least tone down) all the noise.

Start your day with intention. That’s not to say list everything you’re going to do that day. Your intent can simply be to have patience. Or be nice. Pay attention to your surroundings.

And it helps that before you start your day, you have a good night’s sleep. Be consistent with your sleep routine. Turn off your screens well before you turn off your light.

After you’ve done all the necessaries in the morning, set one small goal to accomplish that day. It can be to get a step closer to finishing a big goal, or it can be simply to throw out one thing from that overflowing junk drawer. It feels good and it gives a little boost to your optimism and your resilience.

You’ve started your day mindfully, so periodically, take a break and center yourself. Pay attention to your surroundings at that time. Take stock of your emotions and thoughts.

And speaking of thoughts, at least once a day, think about what you’re grateful for. A gratitude journal helps, but I don’t find it necessary. Enjoy the blue sky or interesting cloud formations. Smile at your dog’s antics. It really does boost your healthy aging and happiness.

Exercise. I know, I sound like a broken record (remember them?). But exercise really does help to protect yourself from chaos. When you finish a good workout, I guarantee you’ll feel better about the world than when you started.

And reach out to a friend. Someone who lights you up, one who instantly makes you smile when you hear their voice.

Just some thoughts to protect yourself from chaos. The world is in upheaval, so we have to do what we can.

Is joy possible

Life is not just about to-do lists. It’s more than hustling from one task to another. Life is made even more stressful with multiple screens yelling at us. One thing we must keep in mind, when asking “Is joy possible?” Joy is where we find it. We can make our own happiness.

Granted, I love my to-do lists. There’s nothing better than being able to cross off a juicy task that took a hefty chunk of time to complete. But that doesn’t always bring joy because I’m too busy with the next job.

And, if you’re like me, when you’re between tasks, or sentences, you’ll pick up your phone and find out what’s going on. More often than not, that causes stress. These days all the news seems to be stressful. All the social media applications are so jam-packed full of AI images that it’s hard to tell what’s real. (Why do folks make up stuff about celebrities and generate images that fit their fake stories? It’s annoying, isn’t it?)

The best thing for me, when all of that gets overwhelming, is to turn off the phone or the TV. Take the dogs for a little walk. Enjoy a bit of nature. Tracy Brower, a sociologist and author, says that’s one way to infuse your life with a dose of micro joy.

It’s these little moments you create that bring happiness into your life every day. From the short walks around the block breathing fresh air, to the little dance parties you have with yourself to celebrate crossing something off that list, these are moments of micro joy.

Brower says that when you answer in the negative to the question “Is joy possible?” you’re not giving yourself enough credit. Create your own joy in the power you have over your actions and reactions. You control how you react to others’ actions. Panic and distress is one reaction, but measured breath and thought may be a better route. There are few situations that require an immediate response. Take advantage of the moment of silence and think about the possibilities. Even if you can’t control the situation, you can control your thinking.

That moment of silence can bring clarity and a more positive response. And if the situation becomes more common, you can figure out a way to turn it to your advantage. Create habits that serve you better. Grow your resilience and your mental strength. Consider them muscles that demand more flexing.

Is joy possible? Of course it is. Create your own moments of joy.

You’re doing okay

You’re doing okay. You just don’t realize it.

Did you get everything done last week?

Take a minute. Think about the stuff you did last week. Was it all that you wanted to do? If you’re like most people, probably not. But it was a lot. And I’m sure that a lot of that was amazing. You’re doing okay. You’re probably doing more than okay. But you’re not giving yourself the credit that you deserve. Now’s the time to change that.

My to-do list is long. And getting longer. I’ve got plans. Books, courses, videos. Even cleaning up my desk. (Which probably won’t happen.) Some stuff got scratched off last week. You probably drew a big check mark next to stuff on your list last week as well. But did you take a minute and appreciate yourself? I’m thinking no. If you were able to take one thing off that never-ending list, good for you! You’re doing okay.

Take a breath when you check something off

Checking something off on your list deserves a moment. Maybe more than a moment. Today, when the news is blaring at you 24-7 from multiple screens, it’s hard to hold yourself together, much less focus on any task that needs to get done. You’re trying to focus on your healthy aging. Your motivation takes a nose-dive when bad news is continually coming at you.

And when we do actually finish something, when we should give ourselves a moment, it’s usually just on to the next thing. Author Anna Codrea-Rado calls this “productivity dysmorphia.” When you feel like you haven’t done enough despite working relentlessly but still fruitfully. Like getting in a really good workout, but then just showering and moving on to the next task. I’m guilty of it, and I’ll bet you are too.

Now’s the time to get out your Amazing Box

A while ago, I promoted the idea of the Amazing Box – write down something you did that you feel good about, and put that slip of paper in a box. Well, it’s time to reintroduce the concept. Keep on adding to the box. But then, at the same time you add something to your Amazing Box, dig deep in there and pull out a slip of paper, read it, and feel good about the things that you did a while ago. You’re doing okay. Now is the time to realize it.

Motivate yourself by doing

That couch is calling. Along with the heated throw. The last thing I want to do is get started on a big project that will keep me at my desk for hours and days. But it’s an important project, and one that’s needed. But I really can’t face such a big project without some motivation. Ever feel like that? You’ve got a worthwhile project, but it feels overwhelming, so you put it off. There is a way to get yourself out from under that heated blanket. Get started. Motivate yourself by doing.

And for those of a certain age, it’s even harder to get off the couch. But it’s possible, and we’ll look at some ways of getting started. Remember that planning is for the strong.

How to get up off the couch

First, consider the rewards of that big project. Like planning a trip to Greece for next year. Think of the bright blue skies, the dazzling white houses, the picturesque villages, the deep aqua sea. Makes me want to go, myself. Okay, I want to go. I can’t wait to bask in the glorious sunshine.

So, the big reward is worthwhile. But the project is still overwhelming and you can’t see a finish line. But that’s not important now. You’re creating more intrinsic motivation by understanding all the rewards of the process. You’re making yourself want to continue with the project by seeing the benefits along the way.

Steps to make your dream a reality

The next step will require paper and pen. Think of the steps that you’ll need to take to make this dream a reality. Don’t worry about how to make it all happen yet. That comes later. So, you’ll need to nail down dates with the family, get visas, figure out what cities to see, what clothes to bring, and make sure that you’ll be able to do all the walking.

The juices are flowing. You’re witnessing how to motivate yourself by doing. You can’t wait for the next step.

Now for the details

Now is the time for the nitty gritty. The details. As before, visualize all the benefits of each step. That visa application will get you to the Greek islands. Today’s walking workout with increased incline will get you up those rocky hills. Now you understand that you motivate yourself by doing.

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.

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.

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.