Daily Ramblings – Workout Routine – Week of September 30

Tags

6-day split, Cardio, healthy living, HIIT, Lower Body, Pilates, Upper-Body, Weights

We are moving into a 6-day split this week. This is the routine this week:

• Monday Upper Body
• Tuesday Lower Body
• Wednesday Upper Body
• Thursday Lower Body
• Friday Upper Body
• Saturday Lower Body
• Sunday Day Off

My AM workout will be a 5-minute HIIT session. My Afternoon will be weights on the above schedule. My early evening workout will be a Pilates session.

Have a great week everybody!

See you at the finish line!

Dave

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Daily Ramblings – Motivation Monday – Building Habits and Rituals

Tags

Behavior Chains, Ciotti, Consistency, habits, macro goals, micro quotas, motivation, rituals

Today’s Monday Motivation article: 5 Scientific Ways to Build Habits that Stick (Ciotti, 2013), provides some great advice on how to form habits. To check it out, click the link below under the Reference header. These are the 5 ways:

1. Make “micro quotas” and “macro goals”
2. Create behavior chains
3. Eliminate excessive options
4. Process plan (but don’t fantasize)
5. Eliminate “ah-screw-its”

One of the best of his ideas is the use of micro quotas and macro goals. What does this mean? It means we set big goals and then create small actions that we can execute every day that will build into these big goals. The best example that I’ve implemented is writing a book. The book is the macro goal. The micro quota is writing a section of my book each day. Your micro quota may involve writing to a set time limit, like 20 minutes each day or a specific word count, like 500 words per day.

I have done a few things to improve my productivity. I have purchased an EVO planner (see https://projectevo.org/). This is a cool planner that has a digital component. You scan your days and weeks, after you’ve reviewed your performance for the day. It also features a free test to determine what your brain type is. Mine is The Alchemist. I have to say it is pretty accurate.  Check it out. This may be a good solution for you to try out.

I have also become quite proficient with my daily rituals and decided to triple my efforts by creating what are called mini-days. I run through 3 mini-days each day, starting tomorrow. Each day will involve something related to the mental, physical, spiritual, and social components of my life. I found that I have become so efficient that I need to add more activities to my day to fill it. Bonus all around!

Here’s my agenda for the week:

• Exercise daily
• Meditate daily
• Learn something new daily
• Get out and socialize daily by eating out, working at a coffee shop, or writing at a library
• Read my Bible daily
• Write one section of my book daily
• Code daily

 

Here’s another suggestion for you if you would like an easier time of automating your to-dos. Use a task app. I use Toodledo (see https://www.toodledo.com/tasks/index.php). I set all of my tasks that are part of my daily ritual to repeat daily. As I complete them, they move to the next day. You can use other apps too. Wunderlist and ToDoist are also good.

 

Well, that’s it for today! Have a great Monday!!

Until next time…

Dave

Reference

Ciotti, G. (2013). 5 scientific ways to build habits that stick. Retrieved from: https://99u.adobe.com/articles/17123/5-scientific-ways-to-build-habits-that-stick

Daily Ramblings – Spread Your Wings Sunday – Backup Your Data

Tags

Do Nothing Day, Happy, Relax, Spread Your Wings, Sunday, Weekend, Weekly Challenge

Weekly Challenge:

Back up your data today. Seriously. You can thank us later.

Courtesy of The 5-minute Journal

Until next time…

Dave

Daily Ramblings – Spiritual Saturday – You Can Only Control Yourself

Tags

Help When Asked, Helping Others, Law of Non-Interference, Let People Alone, Mind Your Business, Spiritual Saturday

Image credit: https://www.azquotes.com/quotes/topics/interfere.html

“As we come out of our childhood of spirituality into greater states, we learn to let people be.”

—Harold Klemp
The Language of Soul

There is a law called “The Law of Non-Interference.” This means we do not interfere with what other people do with their lives, unless they ask. You cannot control other people. You can only control what you do.

Stop trying to change others. They will change on their own or they won’t. If you try to change other people, you will probably get some push back. They may get angry or blow you off. What I have discovered every time I try to involve myself in other people’s problems, I soon learn that I care more about what they do than they do.

I’m not saying that you ignore a dangerous act, like letting a friend drive home when they’ve had too much to drink. I am also not advocating the neglect of your children. But, for adults, let them be. It is not your business, unless they ask you for help.

If they ask, do all you can. If they do not, let them go.

I had a buddy who asked for help. He wanted to get better with his exercise routine and get his life organized. I helped. He struggled and made some progress, but lost it after a few months. I asked him if he wanted my help. He said, not really. Why? He was happy the way he was, despite how screwed up his life is. In hindsight, I think he asked for help because he thought he wanted it and he thought I possessed some magic bullet that would change his life overnight without the work it takes to do that. In reality, he is happy the way his life is. That’s ok. After a few more months, I had to let him go. We no longer had anything in common to talk about. People make choices. He made his; I made mine.

I could have persisted. I could have done all I could to help him change his life, but trying to help someone who doesn’t want your help or wants to change, is impossible. They will drag you down, lie to you, and waste your time.

My Dad has Dementia. I moved back home in 2016 to help around the house and give my Mom some freedom to get out of the house from time-to-time. My Dad gave up his driver’s license and we cannot leave him home alone. Dad has lost most of his short-term memory. My Mom and I make suggestions to him about things he could do, but he doesn’t want to do them. He sleeps late; he sleeps in his rocking chair when he gets up, and when he is up and about, he is watching YouTube. My Mom tries to help by having him do little things he can still do, but she is growing frustrated with him. Like me and my friend, my Mom is experiencing the same thing. She is trying to change Dad, when he doesn’t want to change, and his disease makes it even more difficult. We can take care of Dad, making sure he takes his medication, making his meals, and taking him out to dinner once in a while, but it’s his life. All we can do is let him live his life and take care of him as the disease progresses. When Dad gets to the point he can’t function on his own anymore, than we’ll have to do more. 

These are my experiences. Perhaps you have a different scenario where you need to intervene. You be the judge. For me, people have to ask for help to get it. I won’t volunteer to help them without their permission and request. People have their own lives to live. They make choices that are both good and bad, just like you and I do. Intervening or injecting ourselves into someone else’s life without that person asking for our help is not a good idea. You will be better off if you only get involved if asked.

Some may think this advice is harsh. So be it. If you believe you can change someone, go for it. My belief is that people will make changes when it benefits them to do so. They will change when they perceive there is something in it for them. Until then, they have to learn the hard lessons on their own. It is the only way.

 

I wish all of you a terrific Saturday! I also want to thank all the new followers of Daily Ramblings this week. It makes my day when people follow and comment. I wish all of you a great weekend!

 

Until next time…

Dave

 

 

 

 

Daily Ramblings – Funny Friday – Teddy Roosevelt

Tags

Chuckle, Funny, Funny Friday, Funny Quotes, Giggle, Laughter, Roosevelt

If you could kick the person in the pants responsible for most of your trouble, you wouldn’t sit for a month.

Theodore Roosevelt

I hope you enjoy this one. I laugh every time I read it.

 

Until next time…

Dave

Daily Ramblings – Thankful Thursday – Happiness is Within

Tags

God's Love, Grateful, Happiness, Happy, Inner Calm, Inner Peace, Thankful

Image by Ruslan Gilmanshin from Pixabay

“Happiness cannot be traveled to, owned, earned, worn or consumed. Happiness is the spiritual experience of living every minute with love, grace, and gratitude.” – Denis Waitley

Have you ever taken the time to listen to one of your friends who likes to complain? Their relationships suck. Their jobs suck. Their lives suck. Every time you talk with them they complain about this or that. Have you ever wondered why people seem to enjoy wallowing in their own pity party?

 

Life is short. Why do people complain about everything and continue to do so? It’s like they are on a revolving record that never ends. Woe is me. Why can’t I get a break? Perhaps they fail to realize that happiness is cultivated within.

Life is a blessing. Life is an adventure. You are alive. You are gaining experience. God loves you. What else do you need?

I used to be on the “woe is me” roller coaster. I didn’t like my job, my marriage was falling apart, and everything I tried to do, failed. One morning I woke up and asked why do I lose when others win? I began looking inward.

What I began to realize is what today’s quote states. The answer that came through to me was this: Be happy with what you have.

I’m not advocating that you should settle. If you want something better, strive for that. While you are striving to improve your current conditions, you can still be grateful for what you have.

When gratitude took hold, I naturally became happier. I began to realize that I had enough. I had all I needed. I had a great life.

I didn’t need a new toy to be happy. I didn’t require my wife to be something she wasn’t. My happiness was no longer cultivated by things outside of me. My happiness blossomed because I made a choice—to be happy. When you realize that nothing outside of you should impact your happiness, your life will transform.

Being happy is a great way to live. Everything is brighter. Everything is joyful. Everything takes on a new light. Sure there is still room for disappointment. Sure, life will still hand you a few surprises. Be happy regardless.

If you are having difficulty with cultivating happiness, there are many books you can read on the topic. You can also take courses on happiness. They are available everywhere. I have taken a few. These courses didn’t teach me anything new, but confirmed that I was doing the right things.

 

Happiness is a mindset. You either choose to be happy or you choose to be something else. I choose to be happy, because it is so much better than being pissed off all the time. Your life changes when your attitude changes.

It starts with brutal honesty. There are a lot of folks out there that “pose” happiness. They walk around with smiles on their faces in public, they whistle or sing beyond what is normal. They carry around a facade of happiness, but anyone who pays attention can “feel” the anger, resentment, and sorrow. You can lie to yourself all you want, but you cheat yourself out of a fulfilling and happy life when you fake happiness. Be honest with yourself. Are you happy? If not, learn what happiness is. Learn how to cultivate it. Take little steps to make changes in your attitude and outlook.

When you arrive at that place where nothing can affect your happy outlook, you’ll know the feeling I am advocating. Happiness cultivated within, cannot be thwarted by other people, outside circumstances, or the weather. You carry your happiness with you. 

I wish all of you a terrific Thursday!

Until next time…

Dave

Daily Ramblings – Wisdom Wednesday – We Know So Little

Tags

Attitudes, Beliefs, Cars, change, Detachment, Homes, Loved ones, Property, wisdom

“True wisdom comes to each of us when we realize how little we understand about life, ourselves, and the world around us.” – Socrates

Each of us has an inner voice. Some call it conscience. It is that part of us that truly knows the difference between right and wrong. We all have access to it, but many refuse to listen. It’s that voice that guides us. The more you listen to that voice, the louder it becomes. When you ignore the voice, it dwindles until you can barely hear it.

I believe our conscience is necessary because it comes from a source unaffected by the change that occurs around us. We have adapted to the world we live in using the senses we have. These sense inputs create a map we need to survive. How accurate are they? Not so much. Our internal maps are only as good as the input we have received, which may have changed. People change. Environments change. We change. The internal maps inside us remain the same until we receive new inputs and those inputs cause our brains to adjust the map we use. When things change to quickly or without our knowledge, we are thrown into chaos.

The wisdom we gain over time, accepts that our internal maps are not reality, but a pseudo-reality that we need to make sense of the world. Wisdom tells us that what we think we know, we really don’t. It tells us that change occurs and we must expect it. It tells us that the map we have is inaccurate. This wisdom is comforting because it helps us realize that nothing is permanent in this world and if we are unattached to it, life becomes easier. We no longer fear losing something or losing someone because losing only applies when we are attached to something. Attachment in this case means we have an unhealthy relationship with physical things that will leave us. Attachment only causes suffering. Detachment frees us from wanting or needing. We are happy with what we have at the moment and will be just as happy if something changes in the next moment.

Wisdom tells us that the only things we can keep are those things we have earned inwardly. The love you have in your heart is yours forever. No one can take away your love for God, love for your significant other, love for your pet, love for your family, or love for yourself. The love you have is yours to keep forever.

Your car, your home, your loved ones, your pets, your job, your toys, and your life will all end. When your life ends, none of these things will go with you. The only things you will take with you are the experiences you have and the love you have in your heart.

Detachment is not an easy thing to achieve. Some consider it a heartless state. How can I not care about my husband or wife dying? How can I not care about losing my home in a tornado? The state of detachment is not a state of “not caring”. It is a state of balance. Losses and disappointments will cause the detached person to mourn. It is natural to mourn a negative situation. Detachment allows us to mourn a loss and then move on, without being stuck. It allows us to heal more quickly because the people, things, and experiences we “lost” were never really ours. If we never own something, can we truly be unhappy or sad when they leave us?

 

No. Detachment means we enjoy what we have to the fullest, while we have it. Then, when it comes time for something to leave our lives, we let it go. We move on. We move in a new direction. Detachment is the wisest state to be in when you are dealing with a physical reality in perpetual change.

I hope each of you has a terrific Wednesday! Thank you for reading this today!

Until next time…

Dave

 

 

Daily Ramblings – Thinking Tuesday – Stress and Memory

Tags

Learning, memory, Stress, Ted Ed, Ted Talk, Testing, Thinking Tuesday

Image by TeroVesalainen from Pixabay

This Ted Ed talk was inspired by my wife who is taking a test for her teaching credential today. Good luck, dear!

All of us get a little nervous before taking a test, wondering if we studied the right material, will remember what is important, and ultimately do well. Watch this Ted Ed talk to discover what happens in our brains when we are stressed out.

I hope you are having a terrific Tuesday!

Until next time…

Dave

Daily Ramblings – Motivation Monday – Reading Motivation Articles

Tags

Flipboard, Google News, Life Hacks, Monday, motivation, Motivation Articles, Pocket

Happy Monday! I wanted to write briefly about articles you can read about motivation that could help you find a new way of doing things. If you’re like me, you don’t like being an automaton. You like shaking things up from time-to-time. If this describes you, high-five! You and I are in alignment.

What are some good sources for articles on motivation? I use two. The first is FlipBoard. It is an app you can download to your phone, and it is a website. It is free. You simply create an account, select some preferences, and you’re off to the races. The second is Pocket. Pocket is free, and it collects articles from all around the web. It doesn’t categorize like FlipBoard, but it does allow you to save articles you enjoy, so you can return to them later. Both FlipBoard and Pocket also allow you to share great articles with your social networks.

Here’s an article I found that provided some great ideas for improving your productivity for the week. It is titled: 5 Tips for a More Productive Work Week. It took me less than a minute to find. Here are the main tenets of the article.

1.  Make a Morning Routine That Guides You
2.  Save Up Your Busywork
3.  Lean on a Tomato for Motivation
4.  Take Meetings During Your Slump Time
5.  Throw Out Any Productivity Tip That Doesn’t Work for You

I do most of the things suggested by this article already. You may not do these things already and may be interested in adapting some things to your schedule. This is why I read about motivation, productivity, and efficiency articles each week. It is because I never know when the next great idea will be shared by someone that I can introduce into my unique workflow.

I am always looking for the next hack or improvement I can add to my daily workflow. Try Flipboard or Pocket. You won’t be disappointed. Here are the links for both of these services:

https://flipboard.com/

https://app.getpocket.com/

I have used both of these article sources for years. I highly recommend them. Sometimes I get lucky and find a great article in the news. I use Google News. You may like your local paper or Apple News or some other news service. Whichever one you use, scan through it and see if there is anything interesting to you. You never know!

Here is my schedule for the week:

Monday – Sunday

• Blog Post Daily
• Write Section of my Book Daily
• Exercise Daily
• Spiritual Exercise/Meditation Daily
• Read a Chapter of a book Daily
• Study with my Wife for Her Teaching Credential Daily
• Coding Course Daily
• NLP Course Daily
• Writing Course Daily
• Watch Netflix, Amazon Video, or Vudu (entertainment) Daily
• Play an Xbox, iPhone, or PC game (entertainment) Daily

I wish all of you a terrific Monday!

The article I read is below. Click on the link if you are interested in reading it.

Until next time…

Dave

Reference

Duffy, J. (2019). 5 tips for a more productive work week. Retrieved from: https://www.pcmag.com/article/370875/5-tips-for-a-more-productive-work-week

Daily Ramblings – Spread Your Wings Sunday – Weekly Challenge

Tags

5-minute journal, challenge, Easy one, Fun, Good Movies, Sunday, What's your favorite movie?

This week’s challenge:

A really good movie I watched many years ago is _________.

Watch it again.

Provided by 5-minute Journal

(My “really good” movie is The Matrix)

If you do this challenge, reply in the comments with your “really good” movie.

Until next time…

Dave