Thursday, October 29, 2015

5 Common Sense Ways To Improve Your Health And Increase Your Productivity That You Can Start Today

5 Simple Things You Can Do To Improve Your Life Today


There are countless things you can do to improve your life.  From getting more sleep, to eating better, to changing jobs and lowering debt.

Improving your life will make you happier, healthier and more productive.

If those are things that interest you, keep reading.

5 Common Sense Things You Can Do To Improve Your Well Being Today


1) Get More Sleep:


According to the National Institute of Health, the average American adult gets less than 7 hours of sleep a night.  The cause for this is numerous, from an imbalance of work/life to heavy meals at dinner time, caffeine after 4 pm, family demands, but for most it's simply entertainment, television and social media.

The recommended daily amount for a fully grown adult is in the window of 7-9 hours per night for optimal rest and recovery.

Some of the major benefits of sleeping properly are:

  • Improved Memory
  • Sharpened Attention and Focus
  • Improved Overall Health and Wellbeing
  • Increase Creativity and Productivity
  • Fight Infection and Inflammation
  • Lower Stress Levels


CLICK HERE FOR NATIONAL SLEEP FOUNDATION SLEEP RECOMMENDATIONS

So ask yourself, how important is that next episode of The Bachelorette or South Park?


2) Exercise Daily:

Along with sleeping more, there's a correlation with exercise and improved health. That's a no-brainer.  But exercise, any exercise can help reduce overall stress levels as well as burn off excess calories.  A bonus is that daily exercise helps regulate a normal sleep pattern.

It doesn't have to be a major undertaking.  It's better to do some form of interval or variable training in the beginning.  In other words, start slowly and build your endurance and strength over time. For example, run for a couple minutes, and then intersperse that with a long walk, then another short run, and repeat.



3) Eat Healthier and Drink More Water:

Our bodies are made of over 70% water, so replenishing our most important element is also a no-brainer.  But with our busy, go-go culture we're constantly consuming more calories than necessary.

The positive effects of water can help in the body's ability to regenerate and heal itself; adds in sleep balance; decreases stress levels; can aid in digestion and caloric intake, as well as make you look and feel younger.

From processed foods with added salt, additives and preservatives to sugary drinks like sodas and caffeine or other stimulants, we are constantly depleting our water reserves.

The recommended daily dose is 8 glasses of 8 oz. of water a day.  That works out to a half gallon of water per day for the average adult, but should possibly be increased depending on your diet and activity levels.


4) Organize Your Tasks:



Knowing what tasks are important and the order in which they should be undertaken is one of the most efficient tactics we can undertake.  For example, if you have a deadline for two different projects, knowing which one to start with and which one to finish can be of utmost importance.

In The Seven Habits Of Highly Effective People, Forbes magazine points out that one of the key takeaways is to think things through, focus on doing the right things first in the proper order then focus on less important tasks.  

Read More About The Seven Habits Of Highly Effective People By Getting The Book From Amazon


5) Take Time To Relax:

If you were to go run like Forrest Gump in the iconic image from the movie, you'd die of exhaustion before you ever got where it was you were trying to go.  Even if as Forrest said, "...so I went running," you would still need a time period to recover.

We know we can't workout for ever, that much is obvious.  We know we need to rest and recuperate.  So why do we refuse to take some time for ourselves to just relax and let our thoughts come to us as they will?

Taking time to relax in most societies outside the U.S. is actually mandated by terms of employment. Where as most employers offer 2 weeks or less of paid vacation, check out some of the leaders in time off:

  • Australia offers 28 days of paid vacation per average
  • Belgians typically have 30 days paid vacation
  • Italy and France typically offer 31 days of paid time off
  • Spain, Portugal and Germany offer 34-35 days of paid vacation time

Time off will help you recharge, recuperate and reenergize your self, your body and your mind.



Tuesday, October 6, 2015

My Kindle Publishing Journey Updates

 Announcing Another Short Story 


When I started my Kindle Publishing journey, I released a short story titled The Ballad of John Walker: A Short Story and there was a decent amount of steam behind it.

Many of you picked it up, some even left reviews!

And amazon reviews are the gold standard for Amazon.  It acts as social proof and validation, and Amazon's algorithm rewards items and books with higher number of reviews.

Click Here To Write A Review

I discussed all the nuances, lessons learned and strategic decisions I made on a post earlier titled "The 3 Things I Learned Releasing 3 Stories In 3 Months." You can read it by clicking on the title above.

After I released The Ballad of John Walker: A Short Story, I quietly published a collection of 3 short stories under the title Mayonnaise and Other Stories: A Mostly Made-Up Account Of Life In The World Today.

Priced at $1.99 for 3 stories, the downloads have been alright but not as good as The Ballad of John Walker.  Reviews are less for Mayonnaise than for Ballad, but hopefully that will right itself in time.

Announcing A New Title - It's Not The Things We Say

What happens when you reach a point in a relationship when you just don't know how to talk to each other?

Tack on a tragedy and how do you overcome that schism?

That's the question I examined in the short story It's Not The Things We Say.



 It's on Amazon's Kindle Publishing platform and you can download it for $0.99 right now by clicking THIS LINK.

Saturday, October 3, 2015

5 Tips To Make A Change For A Better You

Small Behavioral Changes That Will Help You Become A Better You




This post is about behavioral modification and habit forming.

We need to define habits and behavioral modification as making subtle changes in our unconscious actions (habits) and learning new behavior through regular conscious activity until it becomes automatic behavior (new habits).

So, how does this apply to you and my writing and Kindle Publishing journey?

It's about ways to overcome challenges that seem too grandiose and too large to otherwise accomplish.

It's about making major changes in how we create and reinforce actions, good and bad, and how we can make small changes for major accomplishments.

It's about learning new tactics, taking shorter decisive actions to achieve greater mastery and improved productivity.

As I've written previously, practice makes permanent.

The trick is about taking small detailed steps that you can build upon.

Slow And Steady Wins The Race


In a popular, well known book by Jim Collins called "Good To Great," he writes a story about two groups of people that are attempting the overcome the same challenge in two distinctly different ways.

What both groups were were attempting to be the first to reach the South Pole during a time when luxury was low and the risk was great.


Get It From Amazon - Good to Great: Why Some Companies Make the Leap...And Others Don't

One group led by British explorer Robert Falcon Scott would "batch" their efforts.  They would hike as far as they could and for as long as they could maintain it, weather permitting.  Trudging upward of 40+ miles a day on nicer days, they'd hunker down and rest on days where the weather was too large a challenge to overcome.

The other group of four hikers led by Norwegian explorer Roald Amundsen set out on their itinerary with a more manageable, reasonable goal.  The second group chose to hike 20 miles a day, the weather being accommodating or not.

The winner was Amundsen's second group, who beat the British by a full 5 weeks!

So what does that mean for us to improve our productivity?

It's proof that taking large tasks and breaking them into smaller, more manageable tasks is a great productivity tip.

Another example of this tactic is in Major League Baseball (MLB).

 In a recent study, MLB points out that starting pitchers that go the full game, called a complete game in the parlance, is down in recent years.

In fact, in the MLB study, they claim that of all the 2,700+ games or so, only 60 complete games were recorded. That equals only one complete game for every 45.6+ starts.

Of course, there are factors that come into play with these statistics, such as highly specialized relievers or games being broken up by the offensive team in the late innings for examples.

It also means that it's much, much harder to do something of quality over long periods of time.

Sustainability is one of the keys then.

Most MLB pitchers work about 5 innings or have a total pitch count before they're substituted for, with another 4-5 days off before their next start. Simply put, shorter durations of pitching with longer recovery as a tactic is supported by the previous data.

To Make A Change Requires A Conscious Choice


So what do the Antarctic expeditions and Major League Baseball analogies have to teach us about behavioral changes and improve our productivity?

They teach us that having short, obtainable goals can get us further than running to our limits of endurance or trying to do things only when conditions are near perfect.

So how do we make the incremental changes to have monumental gains?

In a recent blog post on the Psychology Today website, they discuss the problems of changing habits and how to make long-term behavioral changes more effective.

The slant of the article was that there are some concrete steps that have to be taken to make positive changes in our behaviors, and that without these steps, behavioral modification - habit formation - can be extremely difficult.

5 Tips To Make A Change For The Better


1. Decide To Make A Change:  

To make a substantial change, you need to make a clear decision that there is something that needs to change.  It could be something life altering such as eating healthier and beginning an exercise routine, or something minor like waking up 15 minutes earlier every day.  The point is that there needs to be something that you recognize as a problem and one that you want to correct.

The next step after deciding you want to make a change is the hardest.  Believe that change is possible.  If your habit is being late for everything, and you believe that you're destined to be tardy to things, you'll never make that change.  So the struggle is to decide that the bad habit is something that needs to be changed, and you need to change your thinking about tackling that problem.

2. Think About Why The Problem Exists: 

If you're chronically tardy, why is that?  Is it you're easily distracted and lose track of time, traffic is poor in your area, or something else?  It could also be a subtle issue of control - controlling the times of other people's involvement with you, placing a subconscious hierarchy that places yourself over others.  Perhaps it's a subtle grab for attention.  Take a hard look at why tardiness is a chronic condition. If it's attention, think about ways to get that attention in other, more positive ways.

3. Inning by Inning or Step By Step: 

Just as it's difficult to win a baseball game from first pitch to final out, making a behavioral change requires a lot of small, adjustable steps to make it permanent. The focus at this point should be to set goals that are closer to where we're starting off rather than where we plan on ending up.  For example, the article discusses a scenario where if the problem is being tardy by 30 minutes, try to set a more obtainable goal of only being late by 10 or 15 minutes.

By establishing shorter goals, you'll see quick victories and that sense of achievement will build momentum toward the next goal. Master one small step then add on a new step, like climbing a set of stairs. It's the process of meeting small goals on a step by step basis that helps you reach your destination much easier, and much more permanent.

The reason for this is that we are hard-wired in our brains to make regular actions into habits over time.  By making small improvements, we're building the neural pathways that help establish a new routine and that routine is what we're doing to establish new habits.

In other words, think about habit formation as a baseball team.  Win the game with a majority of pitchers in each inning rather than relying on one pitcher to carry the team to the final out.

4. Accept Slip-Ups:  

The mistake that most people make when changing their behavior and habits is that they approach it from an absolutist approach.  Absolutism is the "all-or-none", black or white approach.  The problem with this is that there isn't room for mistakes and slip-ups, which is part of the process of behavioral modification.

One of the biggest mistakes dieters make is focusing on the short-term benefits and goals of changing their eating habits rather than the long-term benefits.  We choose to lose 5 extra pounds and are really good for a few days.

But then we slip up.  And then we beat ourselves up about the mess up.

The absolute approach is one of the problems.

Knowledge is experiential.  We learn by doing, but more important, we learn by making mistakes through trial and error.  Making a change in our habits is a process of learning new behavior through regular conscious activity until it becomes automatic behavior.

Diets that stick are ones that follow the guidelines outlined above. Steps that successful dieters take are deciding to make a change, examining why they've adopted the negative behaviors, to creating a process of smaller victories over large changes.

One other thing that helps lifestyle diets make the biggest change is the ability to understand that mistakes are going to happen.  You're changing a habit, which takes time and concentrated effort, and so mistakes are inevitable.

So the best advice is to plan for those slip-ups.

We can convince ourselves that it's ok to have a "cheat day" once a week.  Over time that cheat day isn't so important, and we can eventually limit those days to twice a month and then to never after we achieve new habits.

5. Make Your Habit Accountable: 

After we realize that there’s a need for change, and we decide to take action, the next step is to make our goals accountable.

There are two ways to make your goals and habits accountable within the guidelines we’ve discussed already.


The first is to make a small table or calendar to chart your progress.  For example, as a writer there’s a number of directions each character could go within the plot of the story arc.

If you write each one out, we end up with pages of unnecessary deviations from the central point and waste a bunch of time.

Perhaps it’s the thought of writing the book in your mind that’s limiting you.  By taking small, decisive steps each and every day, the word count stacks up over time.

A good example is to take a calendar and put a large “X” for every day you write.   Jerry Seinfeld spoke about this as his way of holding himself accountable for his creative work.

What it requires is marking a calendar with an “X” every day you write to a word count or duration of time eventually the calendar becomes blotted by all the marks.

It becomes a tool to hold you accountable, one with its own momentum, a chain of action that you can see and reflect upon. In his discussion of his creative technique, Jerry Seinfeld said, “don’t break the chain.”

The second way to hold yourself accountable is to set your goals and tell others about it.  Ask friends and family to give you subtle reminders any time that they see you slipping up or not making headway in your process.

Be careful about this, however.

Asking friends and family to help you can also become annoying if you only tell them the overall goal.  The further you are from where you want to be the more it will appear to them that you may not be working hard enough.

So give them small goals to help oversee with your behaviors rather than the final destination of your goal.

This is an example why business coaching is such a lucrative profession.  Business coaches work with individuals, typically entrepreneurs, to hold them to small goals for their business and professional growth.

The coaches may have an idea of the overall goal for the business growth, but they focus on more manageable steps that the individual can accomplish.  This helps the entrepreneur stay on task and keep clear metrics in mind.

In Conclusion


We all want to improve at something.  From losing weight, playing a piece of music, to writing and business productivity, setting small manageable goals will help create regular actions that will develop into new habits.

And by taking decisive actions with the help of professionals and friends, we're apt to follow through with our plans, making our goals much more realistic.

It's by deciding what we want to change and the small steps we need to take that the impossible becomes possible.  It's true in sports and business, it's true in writing and other creative endeavors, and it's true with health and fitness.

So decide what you want to change and get started now.


Thursday, September 17, 2015

JUST GET THE DAMNED THING STARTED

You Never Know Enough


Why Waiting For Permission Is The Greatest Mistake You'll Make


In the past, I've written about my self-publishing journey through Kindle Publishing as well as tips on how to manage your time more effectively, conquer your fears and improve your productivity.

None of those tips matter if you don't take action.

The biggest hurdle for anything is often the first one.

If you're like me, you're always thinking about new places to go visit, new adventures, always sketching out new ideas for stories or making plans for new career paths.


In other words you have interest in doing something out of the norm and out of your comfort zone.

Perhaps you want to start a creative project like taking up guitar or painting.

Maybe you want to leave your job to start a new business, or perhaps you don't enjoy your classes and want to find a new degree emphasis to focus upon.

But you never get started.

Why?

We're convinced from everything in our lives that we need permission to do something.

This has been called the permission mindset. (Read about the limitations of this HERE)

In school we seek permission to leave our seat, to get up and go to the bathroom.

As kids and teenagers, we seek permission from our parents to go to a movie, or stay overnight at a friends house.

We ask permission before we begin to study a certain subject in school. The idea being that we need our parents and other agencies to help foster us during our curriculum, with the trade-off that we will have stable job prospects and eventually (hopefully) pay them back.

We seek permission from our bosses and HR to take time off from work outside of the normal work schedule.

We ask permission to marry someone, and ask them permission to consider a career choice when our trajectories veer off our calculations.

In addition, we seek permission of the worst kind.

Permission from knowledge.

And that's the worst, most debilitating type of permission to wait for.

What's Permission From Knowledge? 


Simply put, we have been conditioned to seek permission from a source other than ourselves.  

But wait, isn't knowledge a good thing? 

Yes.  And no.  

When there's nobody to turn to, we seek information before acting.  We study up on the latest trends and modes of doing that thing we don't know enough about before we try to act.  

Thing is, there's always going to be something more to learn. 

Always something more to learn, something more you can improve upon.  

But that's it's own Sisyphean task.  It can never be accomplished.

You "push" the boulder up the hill, only to find it rolls down the other side.  Every time. 

It's both a coping mechanism and a stalling technique. 

We cope with our fear of not knowing by trying to learn more about a subject. 

In effect we stall all our actions as we chase down the rabbit hole of information.  

We're seeking permission from the knowledge that we gain in order to begin. 

But what really is happening? 

We are paralyzed by our inaction.  We are more content analyzing then acting.  


Look Before You Leap, But Dammit, Jump!



Just get going!

As I said earlier, the biggest challenge is often just getting started. 

It's also been said many times over that knowledge is experiential.  

We learn more by doing than observing and what separates those who do and those who don't is that the ones who act are more successful.

They don't wait for permission to act. 

Sometimes that learning process is messy.  You get on your bike, ride down the block a little too fast and fall, skinning your knee.  

But for sure, the next time you'll avoid the same mistakes.

The only way to know is by getting back on the bike and riding down the street again. 

And breaking the cycle that the permission mindset holds on us can be extremely difficult and limiting.  

I read about Kindle Publishing before I started working on self-publishing.

I don't know everything about it, nor do I understand how to market my stuff very well.

But I'm learning a ton as I stumble along, hopefully better and smarter today than I was yesterday. 

Whether you have a fitness goal, or a job prospect, the time to act is now. 

Get off the couch and get running.  

Spend a little time polishing up your resume and send it out.  

Call a potential new client.  

Whatever your desire is, get off your ass and get it done.  

You should know what you're getting into, that much is for sure.  

But it shouldn't hold you back.  

You don't need permission to get started. 

Just get going. 

Saturday, September 5, 2015

2 Simple Ways To Overcome Your Greatest Challenges In Minutes A Day

Become A Master In Just Minutes A Day




The greatest challenge to anything we want to achieve, whether it's my kindle publishing journey, an athlete trying to win a game, or a musician to master the lines of a play or musical score isn't what you think.

It's not money, or time, or passion.  Those are all great hurdles that must be overcome.

But for you to accomplish anything that matters, you have to over come one obstacle that is greater than the rest.

Doubt.

It's easy to doubt what we know in the heat of the moment, or what we have done countless times before.

How is it that doubt has such a strong pull on us?

Whether we're playing music, or as an athlete, a writer, actor or even a fireman, doubt serves a number of purposes.

We all experience doubt at some point of our lives.  It usually stems from a feeling of being overwhelmed, unprepared or not ready for the task at hand.

I recently published 3 short stories on Amazon's Kindle Publishing platform and wasn't sure how they would do.  These were stories I wrote some time ago and had multiple readers on so I was aware of how their general reception may be.

But I still had doubt.

Doubt in my abilities as a writer. Doubt in whether I could get them uploaded properly onto the Kindle Publishing page and promoted through Amazon.

Worse yet, I doubted whether anyone would notice.

Doubt is natural, yet it plays a malicious role in our minds.

However, on one level, doubt also serves as a survival mechanism.

It tells the baser, lessor part of our brains what traps to avoid, and what to fear.

In essence, doubt serves as the catalyst to fear.

For example:

It's 2 a.m. and you're dead asleep in your bed.  In the other room, the smoke detector sounds and you shoot up like a jack-in-the-box from bed with your heart in your throat and ears, deadening the sound. The room is still and dark. You don't smell any smoke and there doesn't appear to be the orange hue of flicker-flames lighting your room.  As the alarm stops and you listen. You listen some more. There's nothing but your breathing making any sound, and you still don't smell any smoke. Do you get out of bed to check around your place, or do you lay back down and fall asleep, only to wake again and again, unsure if the house is on fire?

Doubt can also prove to be a positive thing as in the example above.  Doubting whether all is calm, or whether you should examine your house for flames is a way of protecting yourself.

Doubt can also cause us to overreact.

Paralysis By Analysis: The Comfort of Staying On The Sidelines 


Paralysis by analysis, the process of overthinking before taking action.

Usually it's a coping mechanism that we use to stall our perceived fear of being unready, of being afraid to fail.

Too often it can dominate the mind of even the most accomplished individual.

To overcome this stalling technique, you need to leap before you feel ready.  There's always something more to learn, to study, to know.  But by taking small detailed steps, you can be confident in the area's you've mastered.



As athletes we can doubt our preparation.  The doubt could be in conditioning, or in the tactics or game plan.

We may worry about missing our relay exchange, or making a bad throw to a receiver, or missing the game winning free throw, even though these are relative tasks performed hundreds, if not thousands, of times in the daily ritual called practice.

For an actor or singer, flubbing a line that's rehearsed over and over again is akin to standing naked in front of the audience.  It ruins the moment, we "fall on our face" in front of a crowd.  Nothing is more terrifying than standing out in front of people you know, and some you don't, being ridiculed and recognized as a failure.

This doubt is an experience we all share.  The problem is that if we focus our energy on it, then becomes metastasized to something multiple times greater, fear.

And fear can also lead to paralysis by analysis.

"Paralysis by Analysis" is the process of overcompensating our fears by studying and preparing on our weaknesses without ever taking any action.
Thing is, once a little doubt creeps into our thoughts, it can grab hold and become insidious, wreaking havoc on your confidence in even the mundane tasks such as your personal warm-up routine.

It's a slippery slope, one that is easy to fall down.

Questions about out abilities and our preparation evolve from ones such as "am I good enough" to become "I'm not good enough to do x, y, z" in short time.

The onerous grip that doubt can play on our minds can lead to confusion, fear, and lack of action.

My own doubt about my writing and kindle publishing journey has made me rethink my ideas and how I've promoted my stories.

I've read countless books, blog posts and articles on the subject, trying to understand more about how to write, how to publish and how to promote the stories.

All because the doubt made me stand on the sidelines versus getting in the game.

So how do we conquer our doubt before it transmutates to overwhelming fear?

(Yes, I know "transmutates" is a derivative of tranmutation: the act of changing from one to another form and relates to shifting physical forms from one shape to the next. In physics it deals with the change that stems from an external force creating some new form or shape. As I'm using it here is a version I stole from a song that is a conjunction of transformation and mutation).

The key to overcoming doubt before it transmuates into something greater is to have detailed plans on how you prepare and to implement those plans in small incremental doses of time to allow mastery to take place.

Practice Makes Permanent  


Along with others such as Malcolm Gladwell and James Clear, I've written before about the concept of planning as relates to practice and mastery.


In order to achieve desired results that are born of confidence, you need to create small, incremental actions that are highly detailed for practice.

Perfect practice makes perfect.


So, in order to overcome doubt, there are two things we need to do.

1) First, create small, detailed lists of tasks that you can replicate over and over with regularity.  Think of a musician practicing their scales on the guitar.  You can go through the motions, learn the fingering and play a scale in a major key without problem.

But to become truly exceptional (or at least competently average) you need to practice a specific scale, in time, and with rhythm.  To play the scales forward, then back, perhaps only playing the root and second note of the scale, or starting at a different note and working around the scale from there would all be detailed tasks that you could learn to master in short time.

2) The second thing to building confidence and overcoming doubt is mastery through duration.

No, I don't mean playing the scales over and over again until rote memorization.  That may work for naming dates from a history book, but won't help you master the scales in any tangible way.

You need to work on a small selection of details that you hope to master in a short duration spread over time.

Our brains are an organ, true.  They are also considered a muscle and like all muscles they have a finite amount of energy and constantly need to be replenished.  To think that we can focus for long periods of time without fatigue is a failure of understanding of how the brain functions.

Short periods of highly focused time with breaks and rest-in-between activities is invaluable.  In past articles on time management, I've detailed the concept of the Pomodoro Technique - a technique that places focus on short intense periods of work, followed by short rest breaks.

Spend 10 minutes on a task.  Make your focus laser-tight. Take a short break from that activity and begin again.  Eventually you'll build up enough "endurance" to move onto another skill.

As Earnest Hemingway is credited with saying when talking about writing; "Write one true sentence.  Write the truest sentence you know."

The concept of writing one true sentence a day is a better way to master the art and skill of writing than trying to sit down and write a 600 page Russian opus.

The volume of pages, the quality of writing are all too daunting.

It's the small doses of highly focused practice that makes the biggest difference over a long period of time.

In other words, short, intense durations of highly focused activity have been proven methods to achieve mastery.

As proof, Charles Duhigg writes in his outstanding work about the power of habit formation and the reason behind what we do in his book, THE POWER OF HABIT. He details the science behind how we build habits, and that the key to establishing new patterns is to understand how habits are formed in the first place.

The point being, by taking short focused actions, we can achieve mastery of smaller functions.  By mastering smaller functions, we adopt confidence in our abilities, which in turn gives fuel to our performances.

No matter how accomplished or studied we are, doubt creeps in from time to time.

For creative types, it happens moment to moment and second by second.

Doubt can serve as a powerful survival mechanism and it can also be debilitating.

Regardless of how you feel doubt, the key to overcoming it is in mastering small details.