Tag: Health

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My Three Words for 2015

Last year rather than create New Years Resolutions I decided to jump on the Chris Brogan band wagon and come up with three words that would be touchstones for my actions throughout the year. As I chose to do something I would check in with those words and see how it fit. For more about this approach check out Chris Brogan’s post here that introduces his words for 2015.

Since I found this approach useful I thought I’d do it again this year. So here we go:

201:

My words last year were Healthy, Creative & Minimalist. I would give myself grades of A, B and C for each of these respectively. I have a good foundation in each of these but now want to build on that base. Apparently ‘201’ courses are what you would take after the 101 introductory courses. 201 therefore is a reminder for me that I need to be looking at ways to up my game in each of these areas. To reinforce the good habits that I created in 2014 and take the next step.

Explore:

By necessity from a lack of time, money and energy I have sharply focused my efforts in a few narrowly defined areas. It’s time to poke at some of the boundaries I’ve established and also take some leaps and try things totally new.

Fun:

If it’s not fun why are you doing it? Unfortunately I seem to have forgotten to schedule ‘fun’ on my calendar – we’ll be doing more celebrating of key milestones, events and just letting our hair down in 2015. Life’s too short not to.

How about you? New Years Resolutions? Goals? I’d love to hear how you’re set up for the year ahead.

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Five ways to Get More Sleep

I’ve long been a confirmed member of the 6 hours or less sleep club which I hadn’t thought was a big deal until my recent dive into healthy lifestyles. I was looking into ways to get rid of the last of the fat around my middle when I started to bump into the role of cortisol in fat deposition around your waist. Cortisol is a hormone that is released in response to stress. Unfortunately your body sees amounts of caffeine in excess of about 300 mg as a stress, as it also does for inadequate amounts of sleep.

I found the video below entertaining and also a little alarming, particularly this

‘subjects who slept just six hours a night for 14 days had the cognitive wherewithal of someone with a .1% blood alcohol level. That’s legally drunk.’

Starting by measuring what my normal night was using an UP24 band I then experimented to find ways to get me closer to 7 hours of sleep a night. Here are some of the things that seem to have an impact for me.

Get some exercise – who hasn’t had the experience of seeing parents running their kids around in the hope that they will get tired out and sleep that night? It works for adults too? Implementing a regular exercise routine can really help stablise sleeping patterns. Just make sure that you’re not exercising just before bed. The elevation in body temperature can potentially be counter productive.

Chill out – I’ve found that I need the temperature to be below 72F and ideally around 70F for me to be able to fall asleep and stay asleep.

Cut back on the stimulants – Avoid doing things before bed that wind you up, no coffee, exercise or things such as high intensity video games.

Eliminate screen time – the ever present screen – iPhone, iPad, laptop etc. inhibits melatonin production which makes it harder to fall asleep. Turn off the screens 30 – 60 minutes before bed

Review your plan for the following day – an hour or so is a good time to do a brain dump of all the ideas that a swirling around and to clarify next actions for them. This is also a good time to review your schedule for the next day to make sure that you have everything that you need for the day and to determine what is a must do for the day.

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On Being Minimalist, Or Not

I’ve been using Chris Brogan’s system of three words this year instead of goals or intentions or what have you. I would argue that I’ve actually been quite successful for the most part using this approach to direct my focus for the year.

My three words are healthy, minimalist & creative.

For healthy, I altered my diet, have daily mobility exercises that I do, I go to the gym a few times a week and as a result I’ve lost 50lbs and feel a whole lot better. As an aside if you want to know exactly what I’m doing send me an email. I’d be more than happy to help you guide you through the first month or so.

While it can be difficult to measure creativity I’ve been tracking the number of images in my lightroom catalog, the number of images finished and imags submitted to exhibitions. By these measures I’m on track to easily surpass the equivalent numbers for last year. All good there.

Minimalist? No so much. I knew this would be a tough one for me but something that I needed to get a handle on. I’ve revamped my financial accounting systems, so that I actually have them now, and would at least say that my spending is intentional and aligned with the things that are important to me but I’m still accumulating stuff.

I was reminded about this when I was thinking about the basics of the GTD system last week. While we dealt largely with how to sort and process collected items there are five steps that provide the foundation for GTD.

Capture – the collection phase, corral everything both physical and electronic that has your attention
Clarify – preliminary processing, what does each collected item mean? Is there an action associated with it?
Organize – parse out the actions onto the appropriate lists
Review – don’t let your lists become stale. Check in with them as often as needed to ensure that they are remaining current.
Engage – work the system to do the work.

What I’ve been finding is that having become healthier I have more energy and that funnels into being more creative and generally curious. What about this and what if that, questions that usually result in reading and the accumulation of more reference material. I’ve taken over the largest room in the house for my reference material and support materials for image making. Not exactly the behavior of a confirmed minimalist.

I’m almost ready to give up on the idea of being minimalist and instead ready to settle for being intentional and aligned with my larger goals. What about you? How are you doing with progress towards annual goals? Any that you’re ready to throw in the towel on? How are you dealing with that?

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Three Little Words to Guide Your Actions

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The way that I was brought up, this time of the year would be a time to have a handful of New Years Resolutions that would see you through the year. In time these were replaced by goals, and then SMART goals, essentially dressed up New Years Resolutions . Often times these were health related goals – if yours are check out the video below from Equinox

I agree with the sentiment here – goals shouldn’t be set at the beginning of the year and not looked at until the end but reviewed regularly and course corrections made as needed.

But what if there was another way, a way that took the whole goal thing out of the picture? One that gave you a system for living for the year that would allow you to focus on a few essential areas. I think that Chris Brogan’s idea for three words to be touchstones for your year ahead is a brilliant idea. I wasn’t thinking about New Years Resolutions or such like when I saw this mentioned in Chris’s weekly newsletter but I think it’s an interesting idea and one worth trying out. So here goes – my three words are:

Healthy: I’ve had some health issues over the last year, the product of a lifetime of thinking that being fit and exercising regularly doesn’t matter. Wrong! Perhaps it’s too late to reverse the damage but this is to remind me that I should be trying.

Creative: I feel at my best when I’m solving problems and making things. This is to remind me that filing emails isn’t being creative.

Minimalist: Clutter in all it’s forms is an enormous hindrance to creativity. This is to remind me that I need to reduce the clutter.

What are your three words? Feel free to share them below.