Tag Archives: balance

Media Fasting Keeps Overactive, Multitasking Minds Healthy

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A mare greets the morning sun at Assateague Island State Park, MD

A mare greets the morning sun at Assateague Island State Park, MD

The sound of ocean waves lulls me to sleep as I nap on the beach of Assateague Island, Maryland. That’s how much of my vacation was spent last week. Assateague is a magical place, with miles of walkable beaches, stunning sunrises, and wild horses.

Wouldn’t it be nice to experience that soothing sound rather than listening to the chatter in my head? Always brimming with ideas, thinking of tasks to get done, staying connected, and if I’m lucky, planning to go more places.

Last week, I didn’t post my usual weekly blog because I was on vacation. I didn’t take a computer with me. I didn’t read any emails. I didn’t return any calls. All of my clients knew I was on vacation, as did my friends and family. For the frequent robo-calls I usually receive, I didn’t miss hearing their impersonal, electronic voices.

It felt so freeing, to wake up every morning without a To Do List staring at me, without having to check to see if I received any texts. Honestly, I felt like I was living back in the Twentieth Century. It was such a liberating feeling!

My media fast lasted exactly one week – Sunday through Saturday. Gone was my daily routine of turning on my computer, checking email and social media posts. Guess what? I didn’t miss any of it. Instead, my new daily routine consisted of waking up earlier, watching the sunrise, walking the beach and collecting sea shells. Then came the coffee and breakfast. And later, seafood, of course. The day simply unfolded. No checklists. No stress.

My priorities completely shifted. Usually my leisure time takes a back seat to work priorities. It was a nice change of pace to do exactly the opposite. My leisure time needs came first.

My husband and I returned from our vacation relaxed and refreshed. I doubt that we would have had the same result if we had remained completely plugged in throughout the week.

If you’re not sure if a media fast could work for you, think about its potential positive effects on your health. One study suggests that reducing the amount of light emitted from electronic devices before bedtime could result in a better night’s sleep. That means don’t view your computer, your mobile device or television right before retiring. Try this and see how you sleep.

Even when you’re not vacationing, you can still enjoy a mini media fast. Consider starting on a weekend with, say, an hour at first, then expand to two or three hours, and perhaps a full day without media. You could also choose to fast from just one source of connection, like Facebook or your favorite online news source, like MSNBC. Notice how you feel after fasting. You may experience feeling more connected…to yourself and the people around you.

Need a Reality Check? Take a Hike!

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ParkWalk3816It’s easy to fall into complacency in the material world that we humans have created, spending countless hours in front of our computers working, checking emails, or watching videos, or texting or scrolling on our mobile phones. But that’s not the real world. To me, the real world is the one that existed millions of years before we humans arrived. I’m talking about the natural world, the great outdoors. Get off you electronic devices and take a hike!

March is the time of year when Mother Nature teases us into thinking that there is no more Winter weather in the forecast. Every sunny day reminds us that Spring is just around the corner. Yesterday, Mother Nature gave us a gift here in Northeast Ohio: a sunny, 70-degree day. That doesn’t happen very often in our northern state in March. What did I do? I got out and enjoyed a 3.5 mile hike in the Metroparks with its warm sunshine and fresh air.

An article in the New York Times entitled How Walking in Nature Changes the Brain references a study by Gregory Bratman of Stanford University and his colleagues. Bratman has been researching the health of urban dwellers in recent years. His study reveals the health benefits of the brain by spending time in Nature.

Here’s a challenge for you: For the next week, get out in Nature every day for a minimum of 20 minutes. Walk in your neighborhood (if it is relatively quiet) or a nearby park. Get on your bicycle. If you still have snow, cross country or downhill ski. At the end of the week, see how you feel. Compare how you felt before (tired, anxious, frustrated?) and after (relaxed, relieved, in a better mood?) exercise. Be mindful of the quality of sleep you’re getting. Do you fall asleep faster/easier? (I do when I am more physically active). What is your mental or emotional state when your head hits the pillow each night? Is your mind clearer? Are you ready for sleep? Do you wake up more refreshed? Consider how much more approachable and pleasant you will be with office co-workers when you completely change your environment each day.

Nature provides an abundance of beauty and health benefits to you. Invest the time every day to appreciate a completely different environment in Nature, one that doesn’t judge you, one that accepts you for who you are, and embraces you and says “Welcome home.”

Create A Portable “Zen” Space

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OLYMPUS DIGITAL CAMERAThe word “Zen” conjures up images of quiet solitude, peacefulness and mindfulness. When we think of a Zen garden, for instance, we imagine a beautiful garden that evokes that solitude and peacefulness, a place where the mind, body and spirit can rest and replenish. The garden becomes an anchor, a place for focused concentration.

When I traveled to Japan for business more than two decades ago, my business associates and I visited some of the most beautiful Zen gardens and temples in Tokyo, Kyoto and Osaka. Whenever my head gets too full, I simply mentally return to one of those gardens for inspiration and clarity.

The beauty of a portable Zen space is that you always have it and can retrieve it as you take one deep breath. If you feel like you are rushing through the day, or your adrenaline is pumping because you are nervous or agitated, do this simple exercise:

With both hands held in front of you, at eye level, palms facing toward you, fingertips touching your thumb, eyes closed, slowly take in a deep belly breath. As you begin to exhale, make an extended sound, “Oh-m-m-m-m,” using up all of your breath while moving your hands down toward your lap to create an invisible curtain in front of you. By the time your hands reach your lap, you will be out of air and sound. It will clear your mind and help you to focus. Inhale and repeat if you need to. If you prefer, you can eliminate the audible “Ohm” sound and simply think the sound as you exhale.

One final question for you: What are the specific benefits that mental clarity could bring to you? List at least a dozen benefits to you.

 

E is for Energize Yourself

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Part 7 in this B-A-L-A-N-C-E Your Life Series.

Cradle of lightHave you ever felt like you could not take one step further, do one more task, because you didn’t have the energy to do it? Part of living a balanced life is knowing when to listen to your body when it is hinting – or screaming – that you need to take a break and recharge yourself.

How you get your energy has a lot to do with your psychological type. The work of noted Swiss psychiatrist Carl Jung and later the mother-daughter team Catharine Cook Briggs and Isabel Briggs Myers, co-creators of the Myers-Briggs Type Indicator (MBTI) revealed that we humans get our energy in two different ways. Extraverts who are more outgoing and talkative get their energy from other people and being out in the world. In fact, if they go for a day or two without contact with other people, they feel like they are missing something. Conversely, introverts who tend to be more solitary or isolated re-energize themselves by not being around other people as much. Instead, they choose to find a quiet place for reflection, reading, contemplation or meditation. Introverts are the ones who will frequently say “I’m peopled out and I need some peace and quiet.”

What is the source of your energy? How to you re-energize yourself when you are running on empty? You will know if you are an introvert or extravert by identifying where your energy comes from.

For extraverts, when you need to re-energize, you may throw a party, invite a friend or friends to dinner, take a vacation that includes group activities, like taking a cruise or tour. For introverts, when you need to re-energize, you may take a quiet walk on the beach in the early morning, schedule a self-organized retreat or enjoy a relaxing massage (with no conversation from the massotherapist, of course).

I know what you’re thinking. What if… What if the person you live with, work with or are best friends with is the exact opposite of you? This requires meeting each other halfway and finding a mutually acceptable way to co-exist. Extraverts are the true energizer bunnies. They can go on and on forever. They may not understand why an introvert wants to go back to the room to get freshened up or even take a nap. It’s up to you – whether extravert or introvert – to educate your pals, co-workers and co-habitants what you need to feel balanced. In the end, you will feel better and your friends will be glad you opened up the conversation on the topic.

Have you encountered moments in your life when you had to use lots of energy from your reserves? You were moving into a new house (and became “Super Cleaner Person” for the weekend). You assisted a loved one who was going through the loss of a loved one (and you turned into a 24/7 service person, doing everything from cooking and cleaning to consoling and even running errands). When you got through that period of time, you said to yourself in amazement, “How did I do that?” or “I don’t know where that energy came from…I just did it.” When these experiences come into your life, what moves you through that space and time is intentional energy focus. You are focused on making it through that period by doing whatever it takes. You can adopt this mindset and become more intentional about how you are using your energy each day.

How you move your energy affects your sense of well-being. Every living thing possesses energy or “chi” as it’s called in Eastern traditions. Depending on how you are living your life, your energy is either flowing or is blocked. When your energy is flowing, you feel alive, at peace, connected and everything you do feels almost effortless. You’re “in the groove” of life. On the other hand, when your energy is blocked, you can feel out of balance, conflicted, anxious or frustrated. For every step you take forward, you feel like you are taking ten backwards. Nothing in your life has a rhythm or flow to it. When you recognize this, you can focus on unblocking the barriers and get your energy flowing again. A popular way to move energy through the body is through frequent yoga practice. You don’t have to be an advanced yoga practitioner to obtain health benefits from this ancient tradition. Begin as you would any course – as a beginner – and gradually work your way towards proficiency. An excellent source for helpful articles on yoga and energy work is the Yoga Journal. You may also turn to professionals in your area who are certified to do energy work to help you unblock those barriers.

When you encounter obstacles or barriers that interrupt your energy flow, take the time to ask yourself “What do I need to do to re-energize myself?” and “How can I give my mind, body and spirit the energy needed so that I can prolong my sense of well-being?” Listen to your body. It’s always right.

C is for Connect

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Part  6 in this B-A-L-A-N-C-E Your Life Series.

The Creation of Man by Michelangelo Sistine ChapelThe age-old question, “Why am I here?” can be answered with one simple response: To connect…with all living beings. Balance can be found by exploring the external world around you and also the internal world through your thinking and self-expression. The value of deep connection with all living beings ranks among the top pleasures in my life. Sharing a stimulating conversation with a good friend. Serving a family member in need of support. Snuggling with a loyal pet. Here are four ways that you can connect with the world:

Connect to Others. When you connect with others on a deep – not a superficial – level, it helps you to see the world from a broader perspective. Some of my longtime relationships began with a chance meeting which led to an open conversation. I am the person I am today because of the hundreds of people I have met on my life’s journey. Whether they were strangers whom I met on an airplane or people who I met at a business event, there was a magic moment in time and space that we shared in deep conversation. Who is waiting to share a similar moment with you?

Connect Others to Each Other. Some people are born matchmakers who love to introduce people to each other. They see some commonality that the two people share, like the same profession, personal interest or hobby. When you connect people to each other, it positions you as someone who cares about others’ interests, not just your own. The best part of bringing people together is to see what comes of that connection. Were other introductions made? Was a job position filled? Or did a lifelong friendship begin? To think…it all started with you thinking of how certain people needed to meet each other. Who can you connect to each other?

Connect to Nature. If you spend most of your days indoors, take the time – even if it’s just five minutes – to get outside and “get back to nature” as the saying goes. You may live in the concrete jungle, yet, it is not your natural state. Nature naturally strips away any manmade facade and presents itself in its simplest form of beauty. Whether enjoying a simple act like feeling the breeze on your skin or experiencing a moment of spectacular beauty like a double rainbow, from simple to sublime, nature anchors you in the present moment. It reminds you how awe-inspiring nature is. How can you connect with nature each day?

Connect to Yourself. “I feel so disconnected from my life” is a frequent comment made by people trying to keep up with life’s hectic pace. Is that even possible to be disconnected from your own life when you are the one who’s living it? What you feel is a lack of control over what is happening in your life. How do you change that and feel more connected? Invest the time in yourself every day, even if it’s taking just five to ten minutes, to reflect on where you are and what you need right now. When you take the time to connect to yourself, it will help to keep your life in balance. How can you find that deeper connection to yourself?

Imagine that you are interviewing yourself. What reflective questions would you ask yourself? Here are a few starters:

How am I feeling right now?

What is causing me to feel that way?

What would I have to do to feel like I am more in control of my life?

What’s taking up too much time in my life right now that keeps me out of balance?

What type of support network do I need to help me with smaller tasks that eat up too much of my time?

What minor adjustments could I make to feel more in control and balanced in my life?

Now that you are getting the hang of it, add some of your own questions and have that conversation with yourself. You may experience some mini revelations that could lead you closer to living a balanced life.

 

A is for Act

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SnailSpeedPart 2 of this B-A-L-A-N-C-E Your Life series.

One of the best ways to balance your life is to act – take action – when you need to. I add “when you need to” because sometimes it pays to do things now and other times it pays to wait. It’s one of our greatest challenges, deciding when to do things.

When you have a lot going on in your life, you may feel overwhelmed, helpless or even paralyzed. Often when there is too much going on, it is hard for your brain – and your body – to sort out and prioritize things. Here are some thoughts on how to be productive and balanced at the same time:

Decide what is important both long-term and short-term. A long-term goal could be “To finish my college degree.” The key follow-up question is “By what date?” Once you attach a date to the goal, you are committed. If there is no date, the long-term goal then becomes a lifetime goal. “To finish my college degree sometime in my life” is not a targeted goal because it lacks a fixed timeframe. When the goal is stated with focus and purpose, and you break down that goal, anything is achievable. “To finish my college degree in the next 12 months” gives you a specific timeframe to achieve that goal. How many course hours are required to meet graduation criteria? How many hours can you handle managing the other priorities in your life? A short-term goal usually can be accomplished in one day, one weekend, or one week. It could be “To organize my office this weekend.” That can be a huge task, depending on the current condition of your office. You may want to break it down to “To spend four hours cleaning off my desktop (your real desktop, not your computer desktop). When you finish that first task, focus on another task like “To record last month’s expenses.”

Break down large tasks into smaller chunks. This is a tried-and-true time management tip that’s been around for decades and it works just as well today. Large tasks can feel daunting if you give them that power over you. Create a step-by-step process that will work for you. Prioritize. What comes first? Second? After that?

To act or not to act? What a great question! You may choose to read another chapter in a book to clear your mind rather than start that big project. That’s okay. Other times you may prefer diving into that big project over reading a book. It’s up to you. You decide what you need to balance your life.

Reward yourself. It works with adults equally as well as it does with children and pets. Surely there is something special that you consider a real treat. Think of relaxing and enjoying that treat. Then back track and think of what you did to earn the right to enjoy that treat. If you love Cherry Garcia ice cream (double scoop, of course), then picture yourself enjoying that ice cream right after you have finished your goal, like cleaning your office. Graduating from college? Well, that deserves a much bigger reward like a weekend away or an overseas trip.

When you stay ahead of life’s curve balls (they are always coming at you, you know) and act on the most important things first, then you will find time to do the others. It requires discipline, focus and action.

Ask yourself: What have I been putting off that I have really wanted or needed to do that, once complete, would give me the freedom to do other things? When you get into the rhythm of taking action in small bits and rewarding yourself, you will notice that your approach to those tasks will be much more positive.

B is for Breathe

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just-breathe-beach-lgWould you like to add more balance to your life? Let me show you how. Simply remember the acronym B-A-L-A-N-C-E. In the next seven blog posts, I will share with you how to maintain a balanced life. This post begins with B is for Breathe.

“Just breathe.” “Take a deep breath.” You have heard these words of wisdom before. While breathing is a normal function of the human body, you are mostly unaware that it’s happening since it is controlled by your autonomic nervous system. Breathing occurs, on average, from 12 to 20 times per minute. That’s a lot of breathing. The benefit of breathing is to bring oxygen (good) into your body as you inhale and remove carbon dioxide (bad) from your body as you exhale. Oxygen in. Carbon dioxide out.

When you consciously focus on your breathing and extend that breath to your diaphragm (diaphragmatic breathing), it results in even greater health benefits, as illustrated in this Harvard Medical School article. When you find yourself in a stressful situation, diaphragmatic breathing can help to calm you, release tension and get you in touch with your body. You may feel stress when you are doing any variety of day-to-day activities, like preparing for an important presentation, simultaneously juggling too many tasks or caring for everyone but yourself. If you have difficulty sleeping, take in a few deep breaths. With each breath, tell yourself, “I am relaxed.” “I am calm.”

Yoga practitioners master diaphragmatic breathing because it brings healing oxygen to major organs and muscles. To learn more about yoga diaphragmatic breathing, read Dr. Roger Cole’s detailed article, Your Best Breath.

If you want to try something very simple that takes just a few minutes, consider alternate nostril breath or Nadi Shodhana with this short instruction from the Chopra Center.

The next time you feel stressed or out of control, tell yourself, “Just breathe.” Take a few minutes to practice diaphragmatic breathing. Slowly, gently breathe in vital oxygen and send its healing energy throughout your body. Exhale fully to release carbon dioxide. Add movement if you can. Take a short walk outside or simply walk down the hall, around the corner and back. You will clear your mind and feel refreshed.