09 Monday Nov 2020
Posted in Motivation Monday
It’s the beginning of the week, and we’ve got to get moving!
Here’s my routine for the week:
Reading daily; Writing daily; Exercise Daily; Spiritual tasks daily; Learning daily; and Posting quotes/blogging daily.
One of my favorite tasks each day is programming. I am really enjoying Python. I’ve been at it for a year, and now I’m starting to feel some comfort with it. I’ve still got more to learn, but I’m getting there.
Have a great week, folks!
Until next time…
Dave
13 Monday Jul 2020
Posted in Motivation Monday
Tags
Annoyances, Discipline, Distractions, Drama, Focus, Monday, motivation, News, Procrastination
Distractions. They cause us to fall off track. They’re so easy to get wound up in. Drama with family or friends. The bad news we are bombarded with every day. The Corona Virus. The list goes on and on.
I’m not against staying abreast of what’s happening in the world, but do caution you of getting too mired in it. Have you been to your social media feed yet? If it’s anything like mine, it’s nuts. Mind you, I reduced my list drastically and informed those that remained that I do not want to hear about anything political on my feed, regardless of political orientation. I want my social media feed on Facebook to be free of that stuff. I like baby pictures, pictures of my friends on trips, jokes, poetry, good music or videos on YouTube. That sort of thing. If I want bad news I can watch CNN, MSNBC, FOX News, ABC, CBS, or NBC. I don’t have to look hard.
Yes, there will be some things you cannot avoid being distracted by. Someone in your family gets hurt or sick, your car breaks down, or heaven forbid you get sick. There is a difference between annoying distractions and real ones.
For me, a real distraction is pain. When I was having back issues, I was in so much pain I couldn’t think. That was something I couldn’t do anything about. What I’m talking about in this post is the annoying, rabbit hole crap that helps you make excuses for not tackling the list of to-dos sitting right in front of you.
Stay focused on your goals. Even if it is only one little step each day to get you closer. Those little steps add up.
Have a great Monday, folks!
Until next time…
Dave
13 Monday Apr 2020
Posted in Motivation Monday
Tags
Focus, Get to it, Mental, motivation, Physical, Social, Spiritual, Try something new
I’ve read a great many stories here and in other venues about planting gardens, reconnecting with family, playing board games, and all the rest. It’s interesting how a little isolation can help us focus on what’s really important. That being said, what important things are you going to be doing this week? Are they contributing toward your goals? Are you tackling some projects that you’ve been putting off? How about those books you want to read or a movie or series you always wanted to get caught up with, but never had the time?
There are two ways to look at our circumstances. One way is to think about how much this sucks. The other way (one I prefer) is to look at our circumstances as a way to pursue some things I wouldn’t normally do. I realize most of you are working remotely, but if you’re retired like me, or recently laid off and have a lot of time on your hands, why not take some online courses, pick up that instrument gathering dust, or break out a cookbook you haven’t opened. There are all kinds of things to do if you get a little creative. We are all locked down. Might as well make the best of it, right?
Here’s my week, folks:
Physical – Exercise Monday – Saturday, drink water, take vitamins, and get plenty of rest (daily)
Mental – Continue courses on NLP, Algebra, Spanish, Python programming, and writing. Continue to work on my fiction book and this blog and read 1 chapter each day (daily)
Spiritual – Read my Bible daily, do my spiritual exercises (an advanced form of meditation), Dream Journal, Spiritual Journal, and Journal (daily)
Social – Post good quotes, poetry, and helpful or informative articles. Text, call, and/or Skype/Zoom with family members outside of Michigan, and interact on WordPress and Facebook (daily)
I like following a rigorous schedule like this because I am so apt to get bored. I do it to stay busy and continue to chip away at my yearly goals. If any of you needs help with doing something like I do, feel free to reach out. Leave me a note in the comments and I’ll answer any questions you have.
Well, that’s it, folks! Have a great week!
Until next time…
Dave
05 Saturday Oct 2019
Posted in Spiritual Saturday
Video provided by Happify and Dan Harris. Retrieved from https://vimeo.com/131682712
I enjoy posting these videos. I find them entertaining and hope you do too! Today’s little video is a quick walk-through on meditation. I enjoy meditation because it helps me focus, and it is very relaxing. It is a great way to train the mind.
I hope you have a great Saturday!
Until next time…
Dave
10 Saturday Aug 2019
Posted in Spiritual Saturday
Tags
Benefits, Focus, Less Anxiety, Less Chronic Pain, Lower Blood Pressure, Meditation, Relaxation, spirituality
Mayo Mindfulness: Meditation is good medicine
The above link will take you to a terrific article about the benefits of meditation. I highly recommend taking a quick look if you have any doubts about this practice. Just 10 minutes a day can have a tremendous impact on your memory, your sleep, and your concentration. It can reduce your blood pressure, improve your mood, and sometimes, reduce chronic pain (Sparks, 2019).
There are quite a few apps that can help you with meditation, like Calm and Headspace. You can take courses on Mindfulness and meditation on Coursera. You can also find many guided meditations on YouTube. So what’s holding you back?
Meditation is a good workout for your brain, just like a good workout in the gym. It’s something you can do first thing in the morning or late at night. You can do it during a lunch break.
Personally, I would recommend using an app. Yeah, it’ll cost you a few bucks, but there is a lot of competition and the apps offer a great deal of content for the price. Content includes various meditations, meditation programs for reducing stress, productivity, or even self-care. Most of them will also have meditations specific to improving sleep. Calm’s sleep stories are awesome!
Anyone can meditate. It is just closing your eyes and concentrating on your breath and only your breath (It’s harder than you think). One of the shocking things I discovered is how crazy the mind really is. It is so hard to focus on the breath initially, but it will get easier over time.
If you haven’t meditated before, try the apps or YouTube. It’ll be worth your while. Articles like I provided above and cited below, provided by the Mayo Clinic, are beyond credible. Give it a whirl, you won’t be disappointed.
That’s all I got today, folks. I wish you great success with your new meditation practice.
Until next time…
Dave
Reference
Sparks, D. (2019). Mayo Mindfulness: Meditation is good medicine. Retrieved from: https://newsnetwork.mayoclinic.org/discussion/mayo-mindfulness-meditation-is-good-medicine/?cauid=100503&geo=national&linkId=71697218&mc_id=us&placementsite=enterprise
15 Monday Jul 2019
Posted in Motivation Monday
Tags
Commitment, Dedication, Exercising, Focus, Learning, Meditating, motivation, passion, Reading, Writing
Image by rawpixel from Pixabay
Happy Monday!
What do you have planned this week? I had a great conversation with my wife yesterday. She just placed 2nd and 5th in two different bodybuilding categories at a competition in Las Vegas. I asked her what she did to get into the shape she got into for the competition. Here’s a bit.
Two workout sessions each day in the final 8 weeks. She does 1 hour of cardio (treadmill) followed by 45 minutes in the Sauna. She eats only chicken, rice, oatmeal (dry), protein shake, and egg whites. In the last 4 days, prior to the competition, she ate only chicken with ¼ cup of rice in the evening. Her weight training sessions are an hour to an hour and a half after a long day of work (she’s a special education teacher). She eats about 1.5 lbs of chicken each day. The only thing she can drink is water. No coffee, no tea, no soda, no protein shakes, nothing.
Sounds tough right? Not if you are driven, dedicated, and motivated and love what you are doing. My wife loves exercise and lifting and competing. To her this is not that big of a deal. She inspires me.
The picture above is in Las Vegas this last Saturday. So proud of my wife!!!
So what do you want to do, but can’t seem to get yourself to do? Take a measure of your motivation. Do you really want to do this? Is there something else you would rather do? Find something that really motivates you. Maybe your drives lead you to writing a book, starting a business, learning a new language, traveling, or something else. Find that thing. Find the thing you can dedicate your time to without breaking yourself against your own willpower.
We all need to exercise and eat right. These are a given, but we don’t need to put ourselves into a situation like my wife does. She does it because she loves it. Find that thing that you need to put a little effort into, but is really effortless. We all have that one or two things that we are excited about.
Here are the things I enjoy every day. I love exercising, reading, writing, meditating, and learning. I also love video games, movies, and music. I exercise every day. I read every day. I write every day. I meditate every day (twice), and I love learning (I’m learning computer programming via Codecademy). Initially, I had to figure out how to get all these things into my day. Once I figured out how to get all of these things into my day, I moved to tracking them by putting them on a to-do list that repeats indefinitely. I used Google tasks for this process. Google tasks is available in your Gmail account, can be displayed to the right of Google calendar, and is an app you can download to your phone. Since most of my work is on my computer, I keep track of what I’ve done and what I haven’t done on my computer using the task list in Google Calendar.
Start small, especially if you are trying something new. When I built my reading habit, it was literally reading just a few pages each day. Now I’m up to a chapter a day. I read a few pages in my Bible and then I read a chapter.
What about scheduling you ask? Well, that depends on your life. I’m retired so my schedule is a little more dynamic. I tend to just tackle what I need to in no specific order. My exercise routine used to be first thing in the morning, but that’s tough when either my Mom or I have to be home to take care of my Dad. He has “episodes” where he literally passes out and someone must be here every day with him to make sure we are around to revive him if this happens. So, I have to work around my Mom’s errands and such so one of us can be with Dad. No problem. I can exercise with my exercise bands, I can use one of my exercise apps. The rest is all at my computer, so not a big deal.
You may be working, so you’ll have to look at what you want to do daily and physically schedule this stuff in on your calendar at specific times. Find out what you are truly passionate about and get to work.
Here’s my plan for the upcoming week:
I hope each of you has a great week!
Until next time…
Dave
11 Thursday Jul 2019
Posted in Workout Routine
Tags
Cardio, Exercise, Focus, habits, healthy living, motivation, workout
20 minutes cardio – broke a good sweat today.
See you at the finish line!!
Dave
26 Wednesday Jun 2019
Posted in Wisdom Wednesday
Image by Frank Winkler from Pixabay
“The man who moves a mountain begins carrying away small stones.” – Confucius
This is a great quote for anyone that is trying to do big things in their life and tries to do too much or is trying to do too many things at once. My wife and I had a quick chat yesterday, and she is focused on two things and nothing else. The first is a bodybuilding competition she’s headed to in 6 days; the second is a test she has to take for a teaching credential. The rest of her day is eating, maintenance, errands, and sleep. She knows that focus and consistency are important when accomplishing one’s goals. She also knows that you can’t do everything. You have to decide and execute.
Learning how to make a choice and sticking with something has always been a challenge for me. I like variety in my day. I like the spontaneity of the moment. Unfortunately, you can’t get anything meaningful done that way. So I began a search for information on how to get more focused, decisive, and consistent. During my search, I discovered a book called Mini Habits by Steven Guise. He suggests doing something very small each day will build a habit over time. The key is something small, but not too small. For example, Steven’s first Mini habit was doing 1 pushup every day.
I have used mini habits for a good 5 or 6 years now and it works. The trick is not to overwhelm yourself or expect yourself to do more than necessary. You really want to stick with small things until they become habitual. Each of us is unique. The time it takes for you to form a habit may be much shorter than it is for me or someone else. The key is to keep it small, so your mind doesn’t catch on that you are making a change. The mind gets overwhelmed very quickly, when taking on new things. If you try to start too many mini habits at once or your mini habit is too much (like I will write 1000 words today), the mini habit will not take hold.
I have had to learn this lesson more than once. Trust me. The mini habits work because they avoid overwhelming your brain, which will resist change if you hit it with too much. Start small. The key to the mini habit system is consistency. Reading for 10 minutes each day may not seem like a lot, but over a year that is 3650 minutes of reading. It may not seem like a lot, but if you are not reading at all right now, trust me, this is a lot of reading (60 hours).
You can apply mini habits for anything. You can use it for exercise like Steven did, you can use it for reading, writing, learning a language, learning to code, anything. You just have to use a little creativity, carve out a few minutes of your day to do the mini habit, and then track it. I use a repeating to-do list for mine using Google Tasks, but whatever you use, even a wall calendar and a marker will do. Try this out if you are having a hard time starting something you’d like to start working on. Resistance is psychological. It is your brain telling you this is too much. Some folks have very resistant brains, while others do not. It is very individual. Experiment until you find your own sweet spot.
I hope each of you is having a terrific Wednesday!
Until next time…
Dave
17 Monday Jun 2019
Posted in Motivation Monday
Photo Credit: Image by Jonas Svidras from Pixabay
“Productivity is never an accident. It is always the result of a commitment to excellence, intelligent planning, and focused effort.” – Paul J. Meyer
Read more at: Brainyquote.com
What’s going on this week? I’m working on my book, going through a web development course, hitting the gym hard using Kris Gethin’s 4-week Muscle Building Trainer, and following the rest of my rituals.
Recently I changed my daily rituals. I always add and add and add to my daily routine, until it becomes untenable. This resulted in an audit of my daily to-dos and I came up with a neat idea–minimize my daily to-dos to a certain number and not add anything else. This has helped greatly.
My focus is important. I always want to read, write, contemplate, and exercise daily. These are my priorities. My core focus is on writing my books and spending some time learning something new each day. I finished a course on Aristotle’s Ethics yesterday offered by Hillsdale College. Now I am moving through an NLP course. It is long. It is about 179 online sessions, but really fascinating.
What is my motivation? It’s simple. I just want to be productive in retirement and take advantage of the time I have now to do the things I didn’t want to put time into when I was working full time. This is the key. You have to make time for things, even in retirement. Retirement doesn’t change what you are motivated to do. You still have to discipline yourself to go to the gym, set aside time to contemplate the spiritual things, read books, learn, and write. Trust me, there is no difference between what you do now and what you want to do. Everything you commit to doing, requires you to NOT do something else.
My Mom got her second cataract surgery today. Everything is ok. She has to go back to the doctor tomorrow to check the eye after it’s had some time to calm down, but there were no issues with the surgery. While I was there in the office, they had Women’s World Cup soccer on the television. Germany trounced the Rwandan team 4 – 0.
That’s it for today, folks! I hope you have a terrific Monday!
Until next time…
Dave
04 Saturday May 2019
Posted in Spiritual Saturday
Tags
Being Present, Contemplation, Focus, Meditation, Mindfulness, Prayer, Shunryu Suzuki, Sitting, Zazen
“When you bow, you should just bow; when you sit, you should just sit; when you eat, you should just eat.” – Shunryu Suzuki
This quote relates to being present. Being present means you think about what you do and focus on that and that only. Before I began to attempt this, I had no idea how many details I was missing. Our minds have a way of doing this to us all of the time. It automates, because that is the most efficient way for the brain to operate. This automaticity, however, is also the brain’s weakness.
Being present means we do one thing, focusing all of our attention on that one thing. It is hard to explain the beauty of living this way. Recently, I began tracking my activities for the day. I start a timer and focus on one task. This focus allows you to realize a ton of things you may have missed if you fail to focus like this.
Here I am working on a blog posting. I focus on the words. I focus on the pressure my fingers feel each time they depress a button on my laptop’s keyboard. I say the words to myself as I type. My mind will wander at times, but I bring it right back to the task at hand. Truly focusing on one thing at a time is not easy. The mind is so scattered. One thing I have discovered over time while I practice this new way of thinking, is how much more focused I have become by practicing every day.
This is the crux of Zen Buddhism. It is not a religion. It is a meditation practice. The Zen Buddhists call this zazen or sitting. When a Zen Buddhist meditates, he sits. He does nothing but sit and focus on the breath. Over time, the mind will settle down. You transcend the mind and its thoughts. The mind, when it is ignored long enough, will fade away, just like your body will fade. The focus that arises from sitting is so pinpointed, everything beyond what is focused on disappears.
Think about the beauty of this. If the mind and body fades away, what is left? You got it–the real you! That is what is left. This level of focus is far above what you and I would consider focus. This focus, derived from sitting (zazen), will transfer to other aspects of your life. It transfers to your work, your writing, your eating, and your bathing. The focus becomes easier to attain as well.
The focus is the primary benefit. This focus, particularly when you are concentrating on a singular task, allows one to enjoy this state throughout the day. Imagine a day like this. A day without worry about the future, dread about the past, stressing over a mistake, or worrying about how long you have been doing something. This is a state called flow. You become so focused and engrossed with a task, time falls away, everything falls away but you and the task you are working on.
Imagine how wonderful eating would be if you could enjoy the texture, the smell, the feel, the sight, and taste of what you are eating. Imagine being so focused on your meal that everything outside that meal faded away.
Meditation, contemplation, or prayer all require focus. Focus comes with practice. Here is a simple meditation you can try. Sit in a comfortable chair with your back straight. Close your eyes. Take a few deep breaths. Then let the breath return to its normal pace and depth. Concentrate on the breath coming in and going out. Initially, you’ll want to count the breath as it comes in and goes out. One–breathe in. Two–breathe out. Three–breathe in. Four–breathe out. Do this to 10 and start over. If you lose track of your counting when you daydream or get engaged with a rising thought, start over again. You’ll find that the mind will be restless and continue to give you things to think about. Don’t fret over this. Simply return to your breath and begin counting again.
This is Zazen or sitting. It has been practiced for thousands of years. Zazen can be practiced when sitting, working on a single task, eating, or even gardening. You remain focused on the moment, by experiencing everything as it occurs. Try this out. You’ll be amazed how pleasant mundane tasks become. You’ll also begin to appreciate the calm, wonder, and flow that arises when you improve your focus.
I hope you have a terrific Saturday! My sister is coming over today to celebrate her birthday and hang out with us. We are looking forward to it.
Until next time…
Dave
