Tag Archives: healthy living

Habit tracking – what’s next?

I’ve been reevaluating my healthy living goals over this holiday break. I’ve realized that I don’t need to track a few things that I was tracking on my healthy living chart.

The yellow sticker was originally for 20 minutes minimum reading (listening to books, not podcasts), and/or writing, which I didn’t do much of until the middle of 2019, when I started writing here daily. I don’t think I’ve missed a day of writing since, and I listed to 33 books this year. So, mission accomplished… and such a regular part of my day now that I really don’t need a sticker to track this behaviour.

Also, I started tracking intermittent fasting in 2019, and continued this year. I needed at least a 14 hour gap to earn a sticker. My original goal was 5 days a week with breaks on Friday and Saturday nights when I might have snacks or drinks after dinner. I think this is really healthy but I’ve been pushing myself on my morning workouts and actually struggling to keep weight on, after years of having too much weight on me. I am now my university weight and fitter than I’ve been in about 25 years. But I struggled once we hit September to go 14 hours on most days, and while I’d get close, tracking it seems moot, because I often felt self care was not the objective of holding off on getting some food in me and feeling strong.

My other stickers are exercise and meditation. I usually worked out 5 days a week, and I know that many weeks this year, when I missed 2 workouts early on, the lack of stickers that week really motivated me to exercise daily and keep going. So this sticker reward and tracking is really working for me.

For meditation, I have been doing 10 min. guided daily, and almost have a perfect record. There are some days when I would take too long writing and do a rushed workout and forget to meditate later, having skipped my morning routine. On this break, where I’m not getting up between 5 and 5:30am, I’ve remembered to meditate after 11pm on 3 different days. I think next year I’m going to try to meditate twice daily, once guided in the morning and once silently later in the day (at least 4 days a week). Then I’ll give myself a sticker for each, so I can contrast the amount of times I meditated twice, while also tracking if I skip both on a given day.

So where am I right now with my 2021 healthy living motivation chart?

Red: Workouts (continued)

Blue: Meditation (1 or 2 stickers)

Yellow: A writing goal that I haven’t figured out yet?

Green: I don’t know yet?

Starting this chart 2 years ago has been significant in me being able to create a healthy lifestyle that I’ve been able to monitor and maintain. It’s not a light choice to make, it’s a year of dedication with significant rewards to my personal health and mental well-being. So, over the next few days, I’ll have to solidify my last two targets… and there you have it, writing this has given me something new to track… archery. Now I just need to make my writing and archery goals specific and I’ll be all set for the new year!

Body and mind

Background:

I’m loving my return to archery. I now realize that when I readjust my healthy living goals for 2021, they will need to include finding time to shoot arrows. Just like I created time for writing and exercise over the past couple years, I need to carve out some regular time to shoot. Over this week the first thing I’ll do is figure out a way to do so indoors at home… that’s not just safe, but safe in my wife’s eyes.

These last couple of sessions, I’ve been working on my release. With a compound bow, the goal is not to squeeze the trigger with your thumb, but rather to pull your entire arm back and have the back tension of your arm and hand cause your thumb to trigger the release. To do this, your hand needs to be relaxed, your thumb needs to be securely around the trigger, and your back tension should cause the release such that the release surprises you. Being comfortable with this surprise takes getting used to, and so does the idea of not squeezing your thumb.

Body:

It’s interesting when you learn a new skill how easy it is to fill your conscious mind with everything except what you need to focus on. I want to be surprised by the trigger release, but my body is waiting, anticipating it, and taking my attention away from my focus on my release. I want to relax my sight, and let the scope pin float around the target center, but my thumb bounces on the trigger when I see the pin dead center. I want to feel my arm pulling back but instead I realize that my thumb pushed down… only after I’ve taken the shot.

With any new physical skill, I find that my body awareness is my biggest challenge. In the past, when I’ve gone to a core fitness class, the Physio guiding us would adjust my body during an exercise and say, ‘Do you feel the difference?’ Usually my response is ‘No’. I need to look at a mirror and practice the difference, but I don’t feel it.

And Mind:

With archery, I’m starting to feel the difference… but I have to be both focussed and relaxed: Focussed enough to be paying attention to as little as possible, honing in on just my release and not anything else that distracts me; Relaxed enough that I am genuinely surprised by the release, and not in a heightened state of preparation for it. The state of being simultaneously focussed and relaxed is not easily attained.

It’s about unifying body and mind. Having both act as one.

Trade offs

I don’t know too many people that have truly found balance in their lives. Time always seems to be in short supply, and there has always been more to do. Sometimes we need to make trade-offs, we need to prioritize what we really want to do, and be willing to give up on other things we don’t value as much.

I’m now approaching 2 years of keeping track of my fitness, reading and writing, meditation, and intermittent fasting tracking. It was another great year of meeting my healthy living goals… but it didn’t come without trade offs.

I got into archery a few years ago, but I haven’t shot an arrow in a year and a half, other than one visit to a friend up north, and we shot recurve, rather than my compound bow. I am pulling my bow out in a couple days, and while I’m excited to shoot again, I don’t have set plans to keep shooting after the holidays, because I’m not sure I can fit regular archery time into my schedule.

I have barely written on my Pair-A-Dimes blog, and did not start podcasting regularly as I hoped I would. But I’ve written here on my Daily-Ink every day since July, 2019. I’m wondering if I can give up some weekend time to podcast, because I really enjoy the learning conversations that I have.

Over the coming days, I’m going to reevaluate my healthy living goals and do another year-end reflection. However, I find myself wanting to add new goals and not take any old goals away. I find myself wanting to do more rather than making trade offs: Keeping all my previous goals AND write more, AND podcast, AND do archery, AND…

The reality is that I can’t do it all. There needs to be trade offs, there needs to be sacrifices, or my goals will be nothing more than wishful thinking… And I’ve made too much progress in reaching my goals the past two years to undermine the next year with too much on my plate.

Stretching my back and my mind

Stretching my body has always been a chore. I find the discomfort of stretching tight muscles painful rather than uncomfortable. But I need to do it. I was 4’11 at the end of Grade 9, and grew to 5’6½” at the end of Grade 10. That growth spurt included a torque in my back that left me with mild scoliosis and back issues that persist to this day. Add hamstrings that are tighter than a piano wire and I’m a walking corpse with rigor mortis set in, when I don’t take the time to stretch.

But I hate the feeling of stretching.

My challenge now is to stretch my mind before my body. I need to re-evaluate how I think about stretching. I need it to be part of my routine, rather than feeling like an add-on that I don’t want to do.

Both stretching my mind and my body in this area feels unnatural. Just saying that tells you I’m failing at stretching my mind. I realize there is a knowing and doing gap here, but telling myself this doesn’t seem to help.

I wonder what mental roadblocks other people have that are similar? Is there something you do that you know is bad for you, or don’t do and know that you should? Where do you need to stretch?

And if you made that stretch… what’s your secret?

The battle beyond

Yesterday I wrote, ‘The battle within‘ and said,

“The battle within is greater than the battle beyond.“

And while I firmly believe this I am seeing countless tweets from educators and educational leaders across different districts, provinces, states, and international borders, talking about the overwhelm and exhaustion of their role in a pandemic. The challenge ‘beyond’ is taxing the battles ‘within’ and burnout seems endemic.

I’ve seen comments like:

“I can’t sleep thinking about how much I have to do.”

“I have no time to exercise or take care of myself.”

“I have to take the weekend off.”

“I asked for help but it isn’t coming fast enough.”

“I’m in my second year teaching and I feel I have to quit.”

“I’m tired of just doing an adequate job.”

“This is unsustainable.”

“I won’t make it to June at this pace.”

“My students deserve more, but I have nothing more to give.”

Here are a few suggestions I hope can help:

  • Take care of yourself. Busy times are exactly when self care matters most. Everything you do for yourself during these times will give you the energy to help and provide for others… but more importantly, you will just feel better!
  • Ask for help. It’s ok to let others know you need support.
  • Collaborate. Find others who can share the load, and find energy by working with others.
  • Reduce your own expectations around work load. What can you do to reduce marking, or to provide assessment that is student rather than grade focussed? Example: Instead of giving a test that takes 10 min. each to mark, give a 1-1 assessment that takes 5-10 minutes. You and your students will both get more out of the experience.
  • Take body and brain breaks. Have fun, while recharging yourself and your students.
  • Turn off work for a set time each night… be militant about this. Go for a no technology walk with someone. Put a block of time in your calendar. Play a board game.
  • Do something creative.
  • Meditate daily.
  • Get to bed early.
  • Exercise. Suggestion: Try to do a quick workout early in the morning… get your heart rate up for 20 minutes to start the day.
  • Pack healthy treats that you enjoy, so that food breaks are rewarding in more ways than one.
  • Connect with friends digitally. Your digital bubble need not be small just because your face to face one is.

This is a time when the battle beyond can overwhelm the battle within… so make intentional efforts to care for yourself and not only you, but those around you will benefit!

What is your response?

When someone asks, “How are you doing?” What’s your response?

Alright. Ok. Great. Good. Fine. Not bad. Could be better. Busy. Surviving. Keeping my head above water. Meh. Hanging on. Surviving.

I bet that if you think back to your childhood, your answer was probably almost always ‘Good’ for anyone beyond your parents, who might have gotten a more explicit answer.

For many years of my adult life, I used to respond, ‘Busy, but good’. Then I went to an Ignite presentation by Dean Shareski that he titled, ‘Busy is not a badge of honour’.

That short presentation made me rethink my response. Everyone is busy. It’s not a thing in my life that should define how I’m doing or feeling. When I think back, I can’t remember a time when work wasn’t busy. When I think back to the people who ask me how I’m doing, seldom are they not busy too.

Right now, if you were to ask 10 people, ‘How are you doing?’ And then after their trivial response you replied, ‘No, how are you really doing.’ What kind of responses would you get?

What response would you give to that follow-up question? Really?

A couple days ago I wrote about self care, and making time for yourself. It’s a thought that I keep coming back to. I’m not sure how well people are doing right now?

I’m up every morning by about 5am to write, meditate, and listen to an audio book while exercising. This is my self care. I’m getting on my exercise bike right after I schedule this post. This routine makes me feel good. I have accomplished a few things for myself before I get to work. If I have to work late, I’m not missing my self care.

This makes it easier to say that things are good. That I’m doing well. What about you?

How are you really doing?

Self care

Apparently yesterday was Mental Health (awareness) Day. I didn’t realize until I saw a number of tweets come through my feed. What’s interesting is that two days ago, after coming home from a long week at school, I saw many tweets from educators talking about being exhausted, feeling overwhelmed, and essentially saying, ‘the struggle is real’!

I felt it too, as I shared in this stress-releasing tweet I shared on Thursday:


These are interesting and exhausting times, and overwhelm seems to be palpable to many. So now is a good time to remember the importance of self care. When we care for ourselves, we have more to offer others.

  • Exercise
  • Meditation
  • Walking (for pleasure, not to get somewhere)
  • Hobbies
  • A glass of wine
  • Binging on Netflix
  • Conversations with friends or distant family
  • A technology free dinner with family
  • A good book
  • Creating an upbeat playlist
  • Cuddling with a loved one
  • Ordering in a favourite meal
  • A long shower or bath
  • A funny podcast
  • An extra hour or two of sleep
  • Playing a mindless game
  • Puzzles, crosswords, Sudoko

What you probably don’t need is to spend more time on social media, unless you have a stream that’s intentionally funny or entertaining. You don’t need to think about the work you have to do all weekend, schedule a bit of time and that’s the time to think about it.

When there are many things beyond your control, when spare time seems nonexistent, that’s a hint to make time for yourself. You’ll feel better because of it. You’ll have more energy because of it. And most importantly, you deserve it.

How are you doing?

Really, how are you?

What are you doing to take care of yourself?

Who are you making an effort to connect with, to call rather than text, to see on video rather than just hear on an audio call?

What are your eating habits like?

Are you following an exercise routine? Going for walks?

Are you getting enough sleep?

Are you asking for or seeking help if you need it?

We have more to offer others when we first care for ourselves.

Broken sleep cycle

I just had a long afternoon nap. Long enough that I’m going to struggle sleeping tonight. It’s a vicious cycle when my sleep patterns get messed up. It never starts intentionally, a late night where I can’t fall asleep is all it takes to start me off. Then suddenly everything goes out of whack.

This afternoon I set an alarm to stop me from sleeping too long, but I turned it off and didn’t get up. That’s not like me, and so it tells me that I needed it. But now what? What happens tonight when I try to get a decent night’s sleep?

I’m someone who used to do well on 5-6 hours a night, but as I’ve gotten older, I’ve needed more. I fought it for a while, but realized I was less productive and so let myself sleep longer. Over the summer I was getting closer to 7 hours and very frequently waking up before my alarm. Now the alarm is essential, and my time in bed is much longer than my time actually sleeping.

It’s hard to battle because part of it is insomnia that I seem to have no control over, and part of it is the patterns I end up following that promotes rather than reduces my insomnia… so I don’t help myself.

Workouts help, routines help, and discipline helps. I’m sharing this because I’ve learned that if I want to change something, making it public is more effective than trying to quietly convince myself that I’ll change. I need to share that I’m going to work at building consistency into my schedule, and therefore help rather than hinder my sleep struggles.

Changing routines on weekends, (like writing this so late, and still not having had my workout), doesn’t help. Late night scrolling on my phone when I can’t sleep doesn’t help. Long naps do not help. Sharing this with you now does. Wish me luck fighting this recent bout of insomnia.

Putting the work into a workout

Sometimes it’s ok to just go through the motions of a workout. Put your time in and get it done.

Maintenance.

But other times need to be dedicated and focused. Maintenance doesn’t move you forward. Status quo doesn’t invite growth.

Sometimes what needs to be consistent is effort. Sometimes dedication means putting in extra time, extra energy, extra focus.

I guess that I’m not just talking about working out.