Tag Archives: personaldevelopment

Fight Depression With Exercise

depression, Mental health, , , , ,

Is turning to therapy and medication the most effective solution for fighting depression? Studies are beginning to show, you can fight depression at home with a change in your activity level. It’s true! Physical activity can have a profound impact on your ability to overcome what ails you. If you’re feeling depressed, it might be time to incorporate exercise into your lifestyle. Exercise comes in many different forms, find a regimen that fits you. 

Try these effective strategies to fight depression with exercise:

  1. Experience the runner’s high. Following a good workout, your body will experience what is known as a runner’s high, which results from an endorphin surge. The temporary mood lift this surge provides, can be beneficial in reducing depression on a short-term basis.
  • When you’re feeling tense, overwhelmed, or down in general, seek a temporary pick me up in the form of a workout. Go for a short walk, hop on a treadmill or elliptical, or ride your bicycle. Yoga, Pilates, and strength training workouts can provide you with a boost of endorphins.
  • Working out for at least 30 minutes to combat symptoms of depression, can also provide you with a boost in energy and concentration, which can reduce some of the negative feelings associated with depression. 
  1. Improve your overall well being. Strength training is a great way to improve your health and well being, which can reduce symptoms of depression. Lifting dumbbells, for example, can build long, lean muscle, which improves metabolism and builds a stronger and healthier body.
  • While strength training may not directly impact your depression symptoms, its ability to improve your health, can have long-term effects on your overall well being 
  1. Exercise daily. Exercise at least 30 minutes each day (or as often as you can), six days per week. According to the Journal of Preventive Medicine, several weeks after you establish this regular exercise routine, you’ll begin to feel relief of your depression symptoms on a more consistent basis. 
  1. Replace medications with exercise. The Journal of Preventive Medicine recently featured a study of patients with depression who worked out for at least 3 hours per week. This study found that the remission of these patients’ symptoms, was comparable to cognitive behavioral therapies, and medication treatments. You should never replace medications without approval from your medical provider
  • While exercise may not be able to completely replace your need for other treatment options, it can benefit your mental well being in many ways, making it an excellent way to balance the therapies that you rely on for relief.
  • If you’re currently in treatment or taking medication, discuss any changes in therapy or medications with your doctor before you change them.
  1. Develop a routine. Developing a regular routine for exercise can have numerous benefits. Not only will it combat your depression, having a routine to look forward to can boost your spirits, and ward off the overwhelming feelings of depression.

The Bottom Line
Depression can negatively impact your life in many ways. Experiment with different therapy and treatment options to get the help you need. Exercise is a great way to reduce the symptoms. Helping to clear your mind and improve your energy, while also giving you a general sense of well being.

If you don’t already have a regular exercise regimen and you’re suffering from depression, then this is a treatment option that is well worth considering. It may work well in conjunction with current treatment options or it may replace those treatment options altogether. Please consult with your physician to learn more.

To Your Success,
Juan

Develop The Growth Habit Mindset

Goals/Dreams, Gratitude, Life Lessons, , , , , , , , , , , ,

Readers,

Have you ever considered the flip-side of all that, by building a habit that’s positive? What if the habit you formed was one of growth and personal development? Having a growth mindset positively impacts your life. What are the benefits of developing a growth mindset? Why put yourself through so many cathartic changes? Below is my take:

1. You keep learning. Learning is important as you not only discover new ways to do things, but by making it a practice, you develop new ways of thinking, and ideas. Learning connects you with more of the world and helps you see things with a deeper significance than you ever thought possible. But more than that, people who stop learning, very quickly stagnate. Studies have shown that the practice of learning new things when you are older helps ward off problems related to dementia. In short, learning is good for your brain!

2. You learn perseverance. As we learn new things, we adapt and change how we think. That gives us the ability to see other solutions to problems, that would have frustrated us in the past. By challenging yourself to grow, you learn how to push through obstacles and forge new paths.

3. You embrace challenges. Growth can be challenging. But by pushing yourself, you’re able to look at challenges differently. An obstacle now becomes an opportunity to learn something new, and to do things in a way you haven’t before. 

4. You embrace failure. When you’re interested in growing as an individual, you start to see failure differently. Everything becomes a potential lesson in a way that you didn’t think would work. 

5. You become more open to criticism. By being willing to grow, you start to see that the input of other people has significance. You see their words not so much as something negative, but one you can use to develop as a person, and learn something about yourself. You might not always like the lesson, but that’s part of growing too.

By embracing personal growth, you find the best version of yourself. You have the opportunity to become more than you ever thought possible. And the best part? Finding out you can become more still, and that the furthest edges of yourself are far beyond what you thought you ever could be. 

$15,000 Less?!?!

Once Upon a Line, , , , , , ,

The stats are staggering: 94% of people surveyed said procrastination affected their happiness. Studies also showed procrastinators earn $15k less than each year..wowsers. At least 20-25% of adults are affected. The full article is posted below. Be warned, get ready to be shaken up. I know I was.

We often struggle to finish projects, even when we have every intention of finishing them. Full disclosure, this was once my biggest flaw. There, I said it. At times, it has gotten so bad, I resorted to scheduling my entire day, hour by hour, to get anything done! Believe it or not, this is a common problem people face. After taking stock of myself, through trial and error, I discovered that luckily, there are ways to improve, which actually work. I have gotten a lot better! Everyone procrastinates sometimes, but if you find that procrastination is a constant problem for you, it’s time to make a few changes in your life. Below are several tactics you can use to help you kick the habit.

Divide Up The Task
Often, when you procrastinate, the task seems insurmountable, one which you don’t believe you will be able to finish. Put a stop to this thinking by breaking up the task into more manageable pieces. For example, if you were supposed to clean the basement, resolve to clean one of the four corners each day, instead of trying to tackle it all at once. This tactic helps to make tasks more manageable, leaving us feel less overwhelmed.

Make A Deadline
Now is not the time to tell yourself you will do something “later.” Instead, set a strict timeline for yourself, with sections of your goal having deadlines. This way, you known when you will be completing something. It may also help to have a small reward for yourself along the way. An example of this would be a student needing to write a four-page paper. And for each page the student completes, they would reward themselves with fifteen minutes of phone time.

Stop Your Common Distractions
Usually, when someone procrastinates, it’s for the same reasons each time. You planned to clean the kitchen, but got sidetracked with a trending TV show instead. Put a stop to this by eliminating common distractions. If the TV is a distraction for you, maybe it’s time to work in another room.

Make Small Goals and Reward Yourself
As you plan how you will conquer your task or project, break your goal into smaller mini-goals. Then, cross them off and reward yourself as you complete them. It will help keep you on task, and you’ll be able to feel as if you are making progress, even if it’s small.  This progress will do wonders to keep your spirits high. The little rewards you are giving yourself will do wonders.

Spend Time With Motivated People
There is nothing quite like hanging out with someone motivated to boost your motivation. Find a friend or colleague whose motivation you admire, and resolve to spend more time with them. Or get a buddy in on your plans, keep each other motivated regularly. Either way, it’s much easier to stop procrastinating, when you’ve got others around you accomplishing remarkable things!

Overall, discontinuing your procrastination habit can be extremely difficult, but it can be done just by changing some minor things in your life. Start by dividing up the task, making deadlines, and getting rid of your most common distractions. Then surround yourself with other positive people, and you will soon find yourself accomplishing more than ever before!

Procrastination Statistics: Interesting and Useful Statistics about Procrastination

To Your Success,
Juan

 

Double Your Productivity: Three Simple Steps

Goals/Dreams, Life Lessons, , , , , ,

If time is one of the main reasons why you have not accomplished some of your New Year’s resolutions, help is here. With no time to waste (pun intended), let’s examine three ways in which 2022 can be different.

Learn to delegate. At work, consider delegating projects and tasks. Match the task with the person who can do it the best…provided you are comfortable in asking for help. You now have time  to focus on parts of the projects you excel at. Refrain from trying to control their actions. Be confident the team around you can do an exceptional job, even if their methods are different. Fostering a team spirit allows everyone be part of the success. The better you are, the less everyone feels the need to turn to you for everything. At home, delegating chores teaches children responsibility, enables them to feel like an integral part of the family, and enjoy the feelings of pride and confidence for a job well done. You now have more time to enjoy with family, and practice self care. Relax, exercise, pray, and meditate, all contribute to helping you relieves stress, and recharge energy. 

Affirmation: I will let go of the need to do and be everything. Taking time to rest fuels my creativity and stamina.

Self-Reflection Questions:
Do I ask others for help?
How can I delegate some of my current responsibilities?
Do I arrange my schedule so I have time for myself?

List Making. Our days quickly become full of tasks. Priorities are often incredibly fluid, forcing us to constantly reevaluate what we must—and can—accomplish before the end of the day. Creating lists aids our ability to focus on the current tasks, while maintaining an awareness of what needs to be accomplished next. Start the day by plotting work. Visualize which tasks need to be completed first, and estimate how long they may take to complete. Giving yourself extra time to complete assignments allows for a buffer, in case unexpected obstacles arise. If possible, attempt to plan for the unexpected. After a break or lunch, quickly revisit the list. Bear in mind the working list is always open to revision, because new tasks arise throughout the day. Priorities change, and  being adaptable is key as things change. Removing completed tasks and adding new work, enable us to see the progress we make during the day.

Affirmation: Today, I anticipate the unexpected. In order to be successful, I must be flexible. Therefore, I allow my list to change with time, fluid priorities, and the can-do attitude that I bring to each new task.

Self-Reflection Questions:
How much time should I spend creating a list of tasks and priorities?
When is the best time to evaluate (and reevaluate) my priorities for the day?
How does making a list help me outside of the workplace?

Organization. Throughout the day, we encounter situations that require us to take action to resolve them. The more efficient the action, the quicker we can tackle other tasks. Your organizational skills are paramount to living life the way you want. You can fill your days with accomplishments and still leave time for fun. Plan ahead, by preparing as much as possible the night before. Before beginning a job, gather the materials and tools needed to finish it. Know beforehand where everything you need is located.  Give everything a home. Declutter regularly. Avoid procrastination. If you encounter something that requires sorting or straightening, do it right away.

Affirmation: Today, I plan to take action to increase my organizational skills. I know I can streamline my home to provide easier access to tools, materials, and personal items I need to live a more organized life. I find that the more organized I am, the better life I live. 

Self-Reflection Questions:
In what situations do I show effective organizational skills?
Are there times that I wish I was more organized? When?
Starting today, what can I do to increase my organizational skills?

Oh look, January is almost over. Where has time gone? I know many of us have discarded our resolutions, because why bother? If you are plagued by self sabotage, keep putting things off, need a mental shift, to help you refocus, the posts I have planned for the rest of the month, will push you to do just that. 

To Your Success,
Juan

Discipline: The Bridge Between Your Goals and Accomplishment

Advice, Goals/Dreams, Life Lessons, Support/Encouragement, , , , , , , , ,

Since the start of the year, I have blogged about making resolutions, forming new habits, and being open to change.  None of these changes can survive without a healthy dose of self discipline. If want to achieve more than you ever thought possible, the next few minutes of your time can be a game-changer. Contrary to what you might have been told in the past, self-discipline is not being harsh to yourself or living a restrictive lifestyle. Rather it is the ability to practice self-control of your actions, and your reactions, the power to stick to hard decisions, and follow them without flaking.

Characteristics includes the ability to postpone immediate enjoyment in favor of future rewards, resolve that pushes us towards working on our goals until we achieve them, strength to overcome addictions, laziness, and procrastination, and the ability not to give up regardless of setbacks and failures. 

No quality is more important in the attainment of long-term sustainable success. Whether you seek to enhance your relationships, work ethic, or health, nothing beats self-discipline as the principal trait. However, while it doesn’t always come naturally, the good news is that it can become a learned behavior. Provided you have created a SMART goal, which of the following proven techniques will you implement?

Remove temptation from your environment is a critical first step. Self-control as an attribute, is one instance in which the saying “out of sight, out of mind” rings so true. For instance, if you are looking to minimize distractions (such as social media) turn off your mobile notifications, and block all social media until a time of your choosing. Need to lose weight? Remove the unhealthy foods from your cabinets and pantry. Schedule time for physical activity, especially if time is one of your excuses.

There will never be a perfect time. Kick the habit of waiting for all things to align perfectly before embarking on any journey. Embrace simple things: changing your daily routine, breaking bad habits such as negative thinking, actively developing new ones, even if it does not feel right in your mind. Start now, tomorrow is not promised to anyone.

Reward yourself for achievements, no matter how small. Being self-disciplined does not mean you have to become miserable or adopt a cold-turkey, drill sergeant type of life. In fact, by being too rigid, you are opening yourself up to disappointment, failure, and the possibility of falling back into old habits. Instead, have days when you relax your regimen. 

Don’t beat yourself up for setbacks. At some point, you will fall into some old habits. Pick yourself up and recommit to the journey. You have to accept that there will be spectacular failures and fabulous successes. Don’t get too hung up in frustration, guilt, and anger, but rather acknowledge mistakes as an essential part of the learning process.

Ultimately, developing self-discipline will allow you to live more freely by making choices that are more positive and healthy. 

To Your Success,

Juan