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Do You Ever Sleep? When Do You Find Time To Read?

Self

I set a goal to read 52 books for the year. I have read ten so far. Feeling accomplished, I wrote about my book challenge. So many people responded with questions like: Do you ever sleep? Where do you find time to read?


We live in a world in which we are juggling so many things at once. While finishing an email, we are on the phone with a client, updating our calendar, preparing to go to a meeting, and on and on and on. This is a normal day for many people. However, we need to understand the difference between multitasking and efficiency.

When we get home from work, we are bombarded by so many sounds and notifications like Instagram, Facebook, Facebook Messenger, Whatsapp, Linkedin and all these social apps we are tethered to. When do we have time to breathe? Why do we respond to everything with such urgency?

I started to meditate seriously in 2015. Before this, I tried to meditate but didn't stick with it. I just wasn't ready. When I discovered Naam Yoga everything changed and I started to practice daily. Meditating has worked wonders in my life. Eventually, I explored other mindfulness practices and they all worked well. You need to try out different systems to find what works for you.

To answer the question where do I find time to read: by being present. When I am reading, cooking, spending time with my family, writing an email, talking to my clients, preparing a presentation, mentoring someone, laughing, dancing -- I am fully present and conscious that I am doing the activity.

Mindfulness is about being aware and awake. To be mindful at work means to be consciously present in what you're doing, while you're doing it, as well as managing your mental and emotional state. If you're writing a report, speaking with a client, in a meeting with your boss, etc. mindfulness requires you to give your full attention.

Here are some tips that will help you to transition to a more rigorous mindfulness practice!

1. Start your workday by being present as best you can. Pause for a few moments before you start your workday. Try not to start immediately answering emails, phone calls, or Facebook notifications. Instead, take a few minutes to breathe and organize your day. These little moments add up to make the day a more productive one.

2. Be a Single-Tasker. Single-tasking is doing one thing at a time. To do this block off 3 hours of time solely to work on projects. Switch off as many distractions as you can and focus on achieving one task at a time.

3. Slow Down To Speed Up. By slowing down, you become more efficient, productive, happy, resilient and healthy at work. This allows your brain to become even more efficient, focused, effective at communicating with others, and better at learning new skills.

4. Cultivate Humility. Humble people have confidence in themselves and don't feel the need to continuously remind others of their achievements. Humility does not mean seeing yourself as inferior; rather, it means being aware of your natural dependence on and equity with those around you.

5. Accept What You Can't Change. Acceptance lies at the heart of mindfulness. To be mindful means to accept this present moment just as it is. It means to accept yourself, just as you are now. It doesn't mean resignation or giving up. If you have dreams of leaving your workplace to start your own business, just take baby steps to get there and remain positive about the outcome. Mindfulness is about giving attention to the present moment and not judging your innate talent or intelligence, but being open to new possibilities.

To be mindful on a daily basis no matter how chaotic life is around you, you don't really need to be sitting cross-legged for one hour meditating! In general, becoming more mindful comes with practice! Don't try too hard or force it to achieve any special effects! Simply relax into the process and pay as much attention as you can to what is here now. Whatever form that takes. Allow yourself to experience life as it unfolds, paying careful and open-hearted attention. A good place to start is to just breathe.

3 Min Read
Health

7 Must-have Tips to Keep You Healthy and Fit for the Unpredictable COVID Future

With a lack of certainty surrounding the future, being and feeling healthy may help bring the security that you need during these unpredictable times.

When it comes to your health, there is a direct relationship between nutrition and physical activity that play an enormous part in physical, mental, and social well-being. As COVID-19 continues to impact almost every aspect of our lives, the uncertainty of the future may seem looming. Sometimes improvisation is necessary, and understanding how to stay healthy and fit can significantly help you manage your well-being during these times.

Tip 1: Communicate with your current wellness providers and set a plan

Gyms, group fitness studios, trainers, and professionals can help you to lay out a plan that will either keep you on track through all of the changes and restrictions or help you to get back on the ball so that all of your health objectives are met.

Most facilities and providers are setting plans to provide for their clients and customers to accommodate the unpredictable future. The key to remaining consistent is to have solid plans in place. This means setting a plan A, plan B, and perhaps even a plan C. An enormous amount is on the table for this coming fall and winter; if your gym closes again, what is your plan? If outdoor exercising is not an option due to the weather, what is your plan? Leaving things to chance will significantly increase your chances of falling off of your regimen and will make consistency a big problem.

The key to remaining consistent is to have solid plans in place. This means setting a plan A, plan B, and perhaps even a plan C.

Tip 2: Stay active for both mental and physical health benefits

The rise of stress and anxiety as a result of the uncertainty around COVID-19 has affected everyone in some way. Staying active by exercising helps alleviate stress by releasing chemicals like serotonin and endorphins in your brain. In turn, these released chemicals can help improve your mood and even reduce risk of depression and cognitive decline. Additionally, physical activity can help boost your immune system and provide long term health benefits.

With the new work-from-home norm, it can be easy to bypass how much time you are spending sedentary. Be aware of your sitting time and balance it with activity. Struggling to find ways to stay active? Start simple with activities like going for a walk outside, doing a few reps in exchange for extra Netflix time, or even setting an alarm to move during your workday.

Tip 3: Start slow and strong

If you, like many others during the pandemic shift, have taken some time off of your normal fitness routine, don't push yourself to dive in head first, as this may lead to burnout, injury, and soreness. Plan to start at 50 percent of the volume and intensity of prior workouts when you return to the gym. Inactivity eats away at muscle mass, so rather than focusing on cardio, head to the weights or resistance bands and work on rebuilding your strength.

Be aware of your sitting time and balance it with activity.

Tip 4: If your gym is open, prepare to sanitize

In a study published earlier this year, researchers found drug-resistant bacteria, the flu virus, and other pathogens on about 25 percent of the surfaces they tested in multiple athletic training facilities. Even with heightened gym cleaning procedures in place for many facilities, if you are returning to the gym, ensuring that you disinfect any surfaces before and after using them is key.

When spraying disinfectant, wait a few minutes to kill the germs before wiping down the equipment. Also, don't forget to wash your hands frequently. In an enclosed space where many people are breathing heavier than usual, this can allow for a possible increase in virus droplets, so make sure to wear a mask and practice social distancing. Staying in the know and preparing for new gym policies will make it easy to return to these types of facilities as protocols and mutual respect can be agreed upon.

Tip 5: Have a good routine that extends outside of just your fitness

From work to working out, many routines have faltered during the COVID pandemic. If getting back into the routine seems daunting, investing in a new exercise machine, trainer, or small gadget can help to motivate you. Whether it's a larger investment such as a Peloton, a smaller device such as a Fitbit, or simply a great trainer, something new and fresh is always a great stimulus and motivator.

Make sure that when you do wake up well-rested, you are getting out of your pajamas and starting your day with a morning routine.

Just because you are working from home with a computer available 24/7 doesn't mean you have to sacrifice your entire day to work. Setting work hours, just as you would in the office, can help you to stay focused and productive.

A good night's sleep is also integral to obtaining and maintaining a healthy and effective routine. Adults need seven or more hours of sleep per night for their best health and wellbeing, so prioritizing your sleep schedule can drastically improve your day and is an important factor to staying healthy. Make sure that when you do wake up well-rested, you are getting out of your pajamas and starting your day with a morning routine. This can help the rest of your day feel normal while the uncertainty of working from home continues.

Tip 6: Focus on food and nutrition

In addition to having a well-rounded daily routine, eating at scheduled times throughout the day can help decrease poor food choices and unhealthy cravings. Understanding the nutrients that your body needs to stay healthy can help you stay more alert, but they do vary from person to person. If you are unsure of your suggested nutritional intake, check out a nutrition calculator.

If you are someone that prefers smaller meals and more snacks throughout the day, make sure you have plenty of healthy options, like fruits, vegetables and lean proteins available (an apple a day keeps the hospital away). While you may spend most of your time from home, meal prepping and planning can make your day flow easier without having to take a break to make an entire meal in the middle of your work day. Most importantly, stay hydrated by drinking plenty of water.

Tip 7: Don't forget about your mental health

While focusing on daily habits and routines to improve your physical health is important, it is also a great time to turn inward and check in with yourself. Perhaps your anxiety has increased and it's impacting your work or day-to-day life. Determining the cause and taking proactive steps toward mitigating these occurrences are important.

For example, with the increase in handwashing, this can also be a great time to practice mini meditation sessions by focusing on taking deep breaths. This can reduce anxiety and even lower your blood pressure. Keeping a journal and writing out your daily thoughts or worries can also help manage stress during unpredictable times, too.

While the future of COVI9-19 and our lives may be unpredictable, you can manage your personal uncertainties by focusing on improving the lifestyle factors you can control—from staying active to having a routine and focusing on your mental health—to make sure that you emerge from this pandemic as your same old self or maybe even better.