So, lately I have been heavily studying advanced learning and teaching technologies with Eban Pegan and Wyatt Woodsmall, and this weeks learning topic was on the enemies of change. Eban and Wyatt explain that there are four challenges to behavior change. But non of these four challenges were apparent to me until I began to notice certain automatic tendencies that prevented me from having a productive day, week, month, year and/or life! I asked myself a very simple, yet profoundly important question to help me narrow in on the top three distractions I currently face. What am I wasting my time on? What am I doing, when I am not doing what I need to do? And this is what I came up with; my top three time wasters are reading emails, browsing Facebook and overloading my brain with information audios and videos. So I immediately thought, well, l need to use several approaches to implement change. I go a bit deeper on this topic in another post titled, “Greatest Enemy is Distraction- 3 Approaches to Change“. It is important to understand that if learning equals behavior change, then the vehicle that makes it happen is yourself. So why not design a life that will make these three approaches well worth it? Here I gathered 10 tips, or what I like to call life practices, that keep me at ease and engaged in my productive, happy and fulfilling life.
- Feed your heart with the most important food. Friends and family, physical activity, spirituality, and a satisfying career feed us. Lack of these foods create over-reliance on edible food.
- Drink LOTS of water. Most people are chronically dehydrated. We often mistake thirst for hunger. If you feel hungry between meals, drink a glass of water before giving into cravings. Limit or eliminate liquid calories from soda and juice.
- Eat a plant-based diet. Plant foods are typically lower in fat and calories and higher in filling fiber than meat, dairy, and processed foods, while providing loads of essential nutrients.
- Chew your food well. Digestion begins in the mouth. By thoroughly chewing your food, your body will better assimilate nutrients; you will also slow down your eating. It takes about 20 minutes for your brain to register that it is full. By slowing your eating, you’ll feel full and satisfied on less food.
- Eat real food. Avoid products with high-fructose corn syrup or a long list of unpronounceable ingredients. They tend to be highly processed, lacking the nutrients your body needs, and are often loaded with empty calories.
- Eat breakfast. Skipping meals causes your blood sugar levels to peak and dip, affecting your energy and moods. It can also cause overeating later on because you’re so hungry.
- Eat mindfully. Turn off the TV. Get away from the computer. Sit down and savor the food you are eating with no distractions.
- Get moving. Do any type of physical activity every day. Find movement or exercise you enjoy.
- Sleep, rest and relax. When you are sleep-deprived or stressed, your body will crave energy, causing cravings for sugary snacks and caffeine as an energy boost.
- Schedule fun time. Boredom and stress can lead to overeating. Make sure to take time to laugh, play, and participate in activities that bring you joy.
Until next time love.
Call me when you can.