health and wellness

Tag Archive for health and wellness

How Much Time Are You Spending On Facebook?

June 12, 2017 John Uncategorized No comments

In our last post, we looked at the time lost vegging out in front of the TV or computer.

Today, we tackle another big time thief – social media. Don’t get me wrong, it’s an amazing tool, but it can also be quite distracting.

This is true for Facebook, Pinterest, Tumbler, Instagram. Or the social media platform of your choice.

The biggest problem with social media is that it’s everywhere. We check in from our computers, tablet, and of course the ever-present smartphone.

We get alerts, we check in when we’re bored, or have a couple of minutes to kill. Before we know it, thirty minutes or more have gone by that we’re not getting back.

Here’s an eye-opening exercise for you. Carry a pen and paper around with you. Use a click counter or an app on your phone and start keeping track of how many times you access social media per day.

Include any and all devices you use and add to the running total even when you’re looking at it “for a second.” It’s a good bet you’ll be a bit shocked by how high that number actually is.

This is one distraction that isn’t usually caught by the time log we talked about in an earlier post. The social media interactions are that quick and frequent.

And no matter how brief your stay on each platform, it all starts to add up and distract you from other things.

How often does Facebook commenting cause you to miss part of a conversation or a fun moment with your kids?

Or re-tweeting something, or pinning a fun craft idea that you likely won’t get around to trying?

Is it worth missing all those important little moments in life? Imagine how removing the constant distractions from social media could help you. You would have so much more time and mental energy.

We want to live with intention and do things with purpose. We don’t want to let social media posts tarnish that vision.

I’m not saying that there isn’t a time to use social media, far from it. They’re wonderful tools and great ways to connect with people.

But the downside is that they are so addictive. Don’t believe me?

Here’s another exercise for you. Commit to not using social media at all for 48 hours. Turn off or ignore the alerts on your phone and don’t allow yourself to go to the sites on your computer.

How does that feel? Do you miss it? Does it make you nervous or anxious?

It’s time for us to take control over social media instead of letting it control us. What can you change starting today to make that happen?

JohnK 6-12-2017

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Let’s Talk About TV And The Like

June 11, 2017 John Uncategorized No comments

Here are some scary questions for you.

How much time do you spend each week consuming mindless TV shows? Or surfing the internet, and playing video games and such?

If you’re anything like the average American it’s a lot more than you’d like to admit or even think possible.

Don’t get me wrong. It’s fun to sit down and watch your favorite TV show or hang out and game. When it’s intentional and this is how you choose to spend your time, go for it and enjoy.

It only becomes problematic when you lose track of time. Before you know it you’ve wasted three hours later and you have no idea how that happened.

That’s when TVs, gaming consoles, laptops, tablets and the likes become time suckers.

Why is this a problem? Because time is the only true limited resource we’re working with. If push comes to shove, you can find a way to get more of everything else, be it money, friends, or something easy like bread.

But time, we can’t get back and we don’t get more of. There’s no way to earn a few extra hours. We all work with 24 of them per day.

Since the hours are finite we want wisdom and intention to guide us in using them.

Today’s challenge is simple. Become aware of how these types of entertainment are sucking up a lot of your time.

When you come home from work stop and think. Are you best served by plopping down on the couch and drifting off until it’s time to go to bed?

Is this how you want to spend your time? If so, go ahead. If there’s something else you want to try, go for it.

In other words start making conscious choices about your free time.

You could change your habit pattern. First, go for a walk. Or get together with a friend at your favorite meeting spot before settling in the for the night.

Have a quiet moment by reading a book. Or have a conversation with your spouse and/or children.

You might dust off the old board games for some old-fashioned interactive family fun. Pick what makes the most sense to you. Find something purposeful to do with all those extra hours in your day.

It’s amazing how much free time you have once you stop wasting it. You’ll find there’s time for that new hobby you thought you couldn’t get around to. There’s time to work in exercise and still not miss your favorite movie.

Bring intention and purpose your hours. You’ll find they’re less likely to slip through your fingers. And that can have a profound effect on your life and your well-being.

JohnK 6-11-2017

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Overheard: “The internet is so big, so powerful and pointless that for some people it is a complete substitute for life.”

~ Andrew Brown

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Going From Existing To Truly Living Life

June 10, 2017 John Uncategorized No comments

We all get stuck in a rut sometimes. We go through the motions and have the days roll by without much fun or excitement. We’re doing what we’re supposed to be doing without questioning things or changing them.

We’re all guilty of this at some point or another. We get into a comfortable routine and are afraid to step outside of our comfort zone and try something new.

It seems safe and secure. But the result is a life of mere existence rather than a life that’s lived to the fullest.

How do we move from watching our days go by to creating a meaningful life we can be proud of? The answers lie in intention and purpose.

Step in, take control and figure out what you want your life to be. Sounds pretty easy, doesn’t it?

In this case, it’s simple, but not quite easy.

If it was, there’d be no reason to bring you this 30-day challenge. And there wouldn’t be so many bestselling books written on the topic.

The biggest problem is that we rationalize. We’re very good at coming up with excuses about why we can’t do what we actually would like to do.

We come up with the excuses because they keep us safe. They keep us from trying new things and taking risks. They keep us from having to deal with possible disappointment.

Of course, you have dreams for your life. But you feel you’re too shy. Or you’re embarrassed because you’re overweight. Or you have red hair. Or you have pimples. The list is endless.

The difference between existing and living is in the DOING! Who cares if you’re a little out of shape and overweight?

Who cares if you’re doing something by yourself? It may be that your friends don’t have the same interests?

Who cares if everyone around you has an opinion about what you’re doing. Do it anyway.

Learn to feel good about yourself, gain some confidence, love yourself. And do the things you love.

Stop existing and start living your life to the fullest. You’ll see it’s well worth the risk.

One way to move past your fears is to step out of your comfort zone. Ask yourself “What’s the worst that could happen?”

Often the worst scenario you can imagine isn’t near as scary as the unknown. This one little exercise may be enough to convince you to give the things you’ve always wanted to do a try.

Challenge yourself. Pick one thing, one activity, anything. Do it this week. Do it today if you can. Take action and take charge of your life and your purpose.

JohnK 6-10-2017

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Do You Know What’s Sucking Up Your Time?

June 9, 2017 John Uncategorized No comments

We live in hectic times and our most precious commodity is and always

will be time.

You can’t grow more of it and when it’s gone you can’t get it back.

How often do you tell yourself that you can’t do what you want to do because you don’t have the time?

We all do it.

We see time as scarce. We want to spend more quality time with our family and friends. We want to volunteer. But we say there isn’t enough time.

The cold hard truth is that there is plenty of time. It’s a matter of prioritizing what you spend it on and cutting out some of the things that suck up your time.

This is true for most everyone. And while circumstances may be different for all, the solution is the same for everyone.

Find out where you spend your time and then make educated decisions on what’s important and what isn’t. One of the best tools for figuring out exactly where you’re spending your time is a time journal.

You can use a simple notebook. Or a scrap of paper. The Evernote doc on your phone or a computer spreadsheet.

Next start writing done what you’re doing every 15 minutes from the time you get up to the time you go to sleep. Keep this up for about a week and see what you come up with. Reviewing your time log can be an eye opening experience.

You may discover that you spent a lot more time on the computer doing busy work, or surfing the web than you realize. Or you had no idea that you spent an average of four hours a night watching TV or 2 hours per day commuting to and from work.

In other words, you’ll start to recognize patterns of behavior and where you tend to spend your time.

Granted, there are many areas where we have little control. We have to show up for work or school. We make time for personal hygiene and restful sleep.

But we’re still left with a good number of hours we can fill in any way we like.

Keeping a time log for a day or two helps in making educated and conscious choices about how to spend that time. That, in turn, allows you to live with purpose, no matter what your goals and aspirations are.

Sometimes, you want to sleep in, spend the day reading or playing video games, or even daydreaming and that’s o.k. It’s a great way to unwind, distress, and recharge. On other days, you may choose to do so something more active or social.

The point is that awareness of how and where you’re spending your time gives you more control. And you’ll be more intentional in how you spend that time.

JohnK 6-9-2017

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Overheard: “Life is a one time offer. Use it well.”

~ Anonymous

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Small Things You Can Start Doing Right Now To Make A Difference

June 8, 2017 John Uncategorized No comments

The last post in this series looked at purposeful living without the overwhelm. Today I want to share a list of various things you can do to be on purpose and make a difference.

Browse through the list below and use it as inspiration for things you can do. Try what seems interesting or fun or use it as a starting point to come up with your own ideas.

Come up with a couple of small things and commit to doing them this week. It’s time to start living with purpose now.

At Home and At Work
Let’s start with a couple of meaningful and purposeful things you can do around your house and office:

• Organize your desk.
• Learn a new language or skill.
• Pick up a new hobby.
• Reconnect with old friends.
• Write Thank You notes.
• Plan a romantic dinner.
• Plant a garden.
• Cook from scratch.
• Create a household budget.
• Take a continued education class.
• Go back to college.

In Your Local Community
Another great place to look at when it comes to living with purpose is your local community. Where can you join in? And what can you do to help out? Here are a few ideas to get you thinking:

• Help out an elderly neighbor.
• Trade babysitting services with a friend.
• Attend and help out at a local church.
• Support local charities.
• Run a charity race.
• Help out at your child’s school.
• Volunteer at a local animal shelter or soup kitchen.
• Donate to a local food pantry.

In The World
There’s a lot you can do to make a difference in the world at large.Some of it will mean travel. And that means a bit more planning (not to mention money).

But the internet and global connection mean there’s also quite a bit you can do from home. Here are a couple of ideas for you:

• Join and support charitable organizations.
• Learn about different cultures and languages.
• Support mission trips from your local community.
• Go on a mission trip.
• Travel and explore different cultures.
• Provide financial support to your favorite causes.
• Become active on social media to raise awareness.

I hope these points inspire you to come up with your own list to help you live with purpose right away. Find one or two of them and start implementing them right away.

Then keep coming back to your list for inspiration and to add to it as we go through the rest of this 30- day series

JohnK 6-8-2017

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Your Purpose Doesn’t Have To Be Huge To Make A Difference

June 7, 2017 John Uncategorized No comments

Thinking about finding our calling or our life’s purpose can stir up huge visions. It’s easy to get caught up in these visions.

The ghosts of Gandhi or Mother Teresa can be intimidating. You can become discouraged to the point where you never take the first step.

And no wonder. That type of “goal” is overwhelming and seems unattainable.

The good news is that you don’t have to dedicate your entire life to your calling. It doesn’t have to be this all-consuming thing.

You can make a difference on a small scale. You’ll help the people around you and you’ll gain the benefits of a purpose driven life.

This is something to keep in mind as you discover and fine-tune your purpose.
Here are a few simple examples of things you can do with purpose. They’ll make a real difference in the lives of those they touch.

None of these are very expensive. But they will have a noticeable impact, especially over time. Having a huge calling is nice. But for now, keep your attention on living your life with purpose and intention.

Spending Quality Time With Your Spouse And Kids
Our lives are hectic and busy. Often we don’t spend any quality time with our loved ones.
Instead, we race from commitment to commitment, cramming in a few meals and a bit of parenting here and there. At the end of the day, we collapse on the couch for a big helping of mindless television watching.

Become more intentional and purposeful in how you spend time with your family. Set aside pockets of time each day to give them your full attention. Plan some fun outings and activities. Make this an opportunity to reconnect with the people who are most important to you.

Creating And Sharing Care Packages For The Homeless
Get some large Ziploc bags. You can start by heading to the dollar store. Pack a bag with a few personal hygiene products. Include some non-perishable food and a pair of socks or a hat.

Keep them in your car and hand them out to homeless people you come across.

Adopt A Soldier
Make the day of a soldier overseas with a monthly letter and small care package. Google “adopt a soldier” to learn more and to find a soldier or unit you can connect with.

Decluttering Your Home And Downsizing Your Possessions
Let’s bring it back home for this last example. Living with purpose is all about living with intention.

If you’ve intended to de-clutter your home then work that into your plan. Donate what you no longer need. You’ll see how free you feel when you’re no longer weighed down by all this extra “stuff”.

Notice that you don’t have to go out into the community to live with purpose. Your first order of business is to address your personal life and your home.

Start there and then branch out toward the world at large.

JohnK 6-7-2017

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Overheard: “All that counts in life is intention.”

~ Andrea Bocelli

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How To Find Your Calling

June 6, 2017 John Uncategorized No comments

Finding and following your calling is a big part of living with purpose.This can be a large and intimidating task. Especially if you pressure yourself to come up with a quick and perfect answer.

Yes, the goal is worth pursuing. But you’ve also got to realize that it may take time to find your calling.

The process will develop over time. That’s something you can’t force. In fact, a much better plan of action is to take it one step and one day at a time until your calling becomes clear.

Start With What’s Important To You
A great place to start is to think about what’s important to you. It doesn’t have to be huge or all-consuming.

Start with something small. Find a cause you feel drawn to and do what you can to support it.

Learn about your cause by volunteering. Then share what you’re learning with others. Make financial donations to the organization if you like.

This could include knitting baby hats for preemies at your local hospital. Or spending time with an elderly neighbor.

It might mean saving up for a mission trip next summer. The most important thing is to start and do something.

Listen To The Faint Inner Voice
Another great strategy is to listen to your intuition. Pay attention to that small voice that tells you what you need to do.

Learning to listen to this voice can be a bit of a challenge in today’s busy and noisy world. Spend some time contemplating your values. Educate yourself about causes that catch your attention.

Meditation or prayer can help you hear the voice that is your heart. Start taking action on what you’re hearing and what you know you should be doing.

Walk The Path Toward Your Calling One Step At A Time
Don’t let this process overwhelm you. It might be tempting to tackle a huge project and set out to change the world all at once.

While that’s a great ambition, it’s also something that can seem quite daunting and burn you out. Instead, take it one step at a time.

Choose your direction and get in the habit of doing something every week, or even daily. Do the things that align with your calling and help you reach your goals.

Pick something that’s easy to do and fit into your already busy life. No matter how small, every little act and effort helps you to make a difference and to serve with purpose.

JohnK 6-5-2017

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Why What You Do For A Living Matters

June 5, 2017 John Uncategorized No comments

We start this fifth day of our series on finding your purpose with a question. What do you do for a living?

That’s a pretty big question, isn’t it? Our job, our career, and how we earn money to finance our life is a big part of how we define ourselves.

It’s often one of the first pieces of information we share after our name when we meet someone else. It’s a big part of our identity and of our feeling of self-worth.

We also spend a lot of time “on the job”. Our 40 hour work week includes commuting. And breaking for lunch. And unwinding from the long day. And of course, work itself.

With this much time devoted to our job, doesn’t it make sense to do something we enjoy and that brings us happiness?

This is why what you do for a living matters. You’re spending a lot of time training for your job, on your job, and thinking about your job.

It’s safe to say that not everyone will end up working in a job that fulfills their purpose in life. But it’s something to keep in mind when preparing to go into the workforce or to switch jobs. Sometimes, a change can be a very good thing.

On the flip side, we need to have a job that pays the bills so we can support our families. If you’re a single mom, you may consider your purpose to be to spend as much time as possible raising your kids.

Stay at home mom may be your dream job. But with no second parent to support your little family, that may not be possible.

This is when it’s time to look outside the box. You can find a way to work from home or bring your kids to work with you.

You can work a couple of weekend shifts while someone watches the kids. This could leave you time to be there for them the rest of the week.

There are ways to make your job work around your purpose, no matter what it may be.
Keep in mind that things don’t have to be perfect. In fact, they seldom are.

Perfection is not the goal. Leading a happy and fulfilled life is.

Think about your current job. Does it work for you? What works well, and what doesn’t? What small changes or tweaks can you make to improve what you’ve got?

In other words, think about how you can change how you make a living to align with your purpose in life. Then plan to put those changes to work.

JohnK 6-5-2017

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Overheard: We make a living by what we get, but we make a life by what we give.

~ Winston Churchill

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The Connection Between Purpose and Happiness

June 4, 2017 John Uncategorized No comments

When we start to make a difference and live a purpose driven life, something amazing happens. We become happier and more fulfilled. I’m sure you’ve experienced this.

It doesn’t have to be anything big like going on a year-long mission trip or setting out to rid the world of cancer. Even small gestures that make a difference can have a big impact on how you feel.

We like to help out and make a difference. It doesn’t matter how small the act is. Helping a fellow student pick up a stack of dropped books. Running an errand for an elderly neighbor. Loaning a friend a book that’s changed your life. Reminding a fellow grocery shopper of a left-behind bag. All feel good, don’t they?

We’ve been social creatures who rely on each other for millennia. In that time we’ve evolved with mental and physical rewards for helping out and making a difference. In other words, it feels good to live with purpose. It makes us happy.

It’s one of the biggest reasons why living with purpose is such an important goal. At the end of the day, we all want to be happy, or at the very least happier than we are right now.

Media messages would have us believe that more material goods are the keys to happiness. They insist we need bigger and more expensive houses and cars. And more clothes, shoes, furniture, electronics, workout gear and the like.

If only we can buy and accumulate enough “stuff”, we’ll feel better. But it’s quite the opposite. The more things you have the more you worry about their maintenance. That takes away valuable time that you could be spending on something else.

The key to happiness isn’t to own more. It’s to live a purpose driven life and to make a difference in the world.

It’s part of the reason minimalism is becoming so popular. Uncluttering your life calms you. You feel more in control. And you have the time and mental energy to move toward your purpose.

A purpose driven life is one lived within our core values. It caters to our need to cooperate and work together. It strengthens our confidence and makes us feel needed and valuable. We find that we become happier.

The moral of the story is stop buying stuff you don’t need. And, stop chasing that high-paying job that makes you miserable for 60 hours a week. The better choice is to start living your life with purpose.

JohnK 6-4-2017

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What Is Your Purpose?

June 3, 2017 John Uncategorized No comments

Before you take step one on the quest for purpose ask yourself a question. Is it all worthwhile?

I hope the first two posts in this series have convinced you of that. The next step is to figure out what exactly your purpose in life is. It’s a pretty big question, isn’t it?

It would be swell if I had a spot on answer for you, but the truth is that our life’s purpose is different for everyone. There is no quiz you can take that spits out the answer. It’s something you have to discover for yourself.

But I do have a few thoughts to share with you that will guide you along the way. In the end, your purpose is very much like true love. You’ll know it when you’ve found it.

What Are You Passionate About?
Start by thinking about all the different things you are passionate about. It doesn’t matter if it’s part of your current work or career, a cause, a hobby, or anything else you can think of.

Make a list and keep adding to it as you come across more ideas. Maybe it’s restoring old cars, redecorating your home, or sewing historical costumes.

What Do You Value?
One good approach to finding purpose is examining your values. What’s important to you? What do you feel would make a difference?

Do you value the right of every child to grow up in a happy home? Then you might make it your life’s purpose to raise foster kids or adopt. Do you value animal rights? You could make it your mission to raise awareness about the plight of wild giraffes in Africa.

What Elicits A Strong Emotional Response?
Think in superlatives. What makes you the happiest, the angriest, or the saddest? Strong emotion is a good sign that you’re very passionate about something.

It’s an indicator that a particular cause or purpose is important to you. It might be a passion for playing the piano. Or your passion for heirloom tomato gardening. Or your burning desire to put a stop to human trafficking.

What’s Fun
Last but not least, think about what you enjoy doing. There’s nothing wrong with finding a purpose that is also enjoyable.

In fact, it’s important that you like what you do and are having fun doing it. If it isn’t fun, it’s much harder to put in the work and effort required to reach your goals.

Of course, not every task and every aspect of what you do will be fun. For the most part, you want to find a purpose and a project that has you excited to jump out of bed in the morning.

JohnK 6-3-2017

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