 When we started this New Year I had hoped to reach my goal weight range once again (after holiday indulgences), feeling stronger and being lean again by April 1st.
Hope is not a good strategy. If you haven’t seen the changes and improvements you set your mind to on January 1st, it may not be you’re unmotivated. Motivation is normally in rich supply all around us. (Just think about that cookie/bagel/donut you just ate. You were pretty motivated to eat it!) What may be missing, the key to achieving your goals, and one of the most important elements of change is— discipline. What does discipline mean to you? I believe discipline is both an action and a mindset. Discipline: (noun/mindset) training to act in accordance with rules; a set or system of rules and regulations; a state of mind that is connected to goals and a respect of self Discipline: (verb/action) training by daily instruction and exercise; to create and bring a state of order and obedience by training and control; to correct So let’s combine these two… Discipline is both the mindset (feeling/emotion) to focus on a goal with self-respect, and then (action) consistently work towards that goal, even when it requires sacrifice and hard work. Self-discipline can often feel heavy. Like a weight across our shoulders, or like punishment is around the corner if we “misbehave”. That’s a motivation killer! Instead, it’s time to make a mindset shift from “push” to “pull”, so that rather than discipline keeping us feeling down and stuck in the “need to do”, or “I should do” mentality, we instead connect with our inner WHY, and now our focus and actions are pulling us toward our dreams and goals! Simon Sinek in “Start With Why” suggests that people are much more likely to get on board if they understand WHY they are doing something. (Why did you reach for that cookie? Or, Why did you choose NOT to eat that cookie?) When we push against something we feel the resistance of that push. Pull on the other hand feels like a magnet, drawing us to what we’re hoping for or wanting. Start today by shifting your mindset, as you think about the steps you will take, your “to dos”, your “should do”, as a gift to yourself (pull) instead of something that costs you (push). Your thoughts will soften. You’ll be motivated by love, respect and self-worth, not fear or shame. Motivation is what gets us started and keeps us moving forward. Discipline is where we will see consistent progress, and keeps us on track when, at times, our mindset might falter. As you now think about self-discipline, what new beliefs will support you in going forward and attaining your goals?! What successes can you celebrate? Write them down, and place these notes or pictures where you can see them often. Celebrate all that you are, all that you are capable of, and allow this to motivate your self-discipline— these celebration reminders will help you on your journey moving forward (pull), not weigh you down (push). It is the joy in the journey that fills our buckets, not a flood of elation as the end goal is reached. Treasure every moment, each step, every success. Know your WHY, and let each consistent thought and disciplined action pull you closer to your goal. ~ Elizabeth Guiding You to Living a Nourished Life (Several thoughts inspired by and adapted from life coach Lisa Danforth. Thanks Lisa!)
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 Excess sodium is one of the main contributors to high blood pressure and comes mainly from salt. While most of us think of salt coming from a shaker, in reality, 70% comes from our food. Some of the foods highest in sodium are from processed and preserved foods like those which come in bags or boxes (think of cereals, crackers, chips and snack foods). Store-bought breads and baked goods are also made with a lot of salt. Preserved meats like cold-cuts and cheese are also major sources. Remember that our ancestors used salt as a preservative and it’s used for the same thing today.
Here are some fun observations: The highest single food source of sodium for the typical American teen is pizza. Can you think of why? It’s the cheese and the pepperoni along with the dough and red sauce, all of which are loaded with salt. The primary source of excess sodium in those over age 50 is……….bread. Surprised? I sure was. The reason is that salt not only makes bread taste better, it’s also a preservative. Think about how long that loaf has to last on the shelf by the time it gets from the bakery to your pantry. How about the biggest source of salt in adults between the ages of 20 and 50? It’s chicken. Another big surprise. Chicken carcass are often injected with salt water to plump them up to make them more appealing to the consumer and also to increase their weight so they can charge more. In an article published in the Journal of the American Medical Association (JAMA) on November 11, 2023 the majority of those who cut down their salt intake decreased their systolic blood pressure by 8 points in just one week. Once again, that’s about the same amount as we’d expect with prescription medications. Amazing! The American Heart Association recommends less than 1,500 mg of sodium a day, that’s about 3/4 of a teaspoon. The average American, on the other hand, consumes closer to 3,500 mg a day. Alcohol has been shown to increase blood pressure. In a July 2003 study which included almost 20,000 subjects across 7 countries followed for 5 years showed that in those who drink as little as one alcoholic beverage a day (that’s about one beer, 5 oz of wine or 1.5 oz of spirits) had systolic pressures 5 points higher and diastolic pressures over 3 points higher than those who did not drink any alcohol. What about the reports from years past that alcohol is good for the heart? Well, with further research that myth has been debunked. Most of those studies were looking at wine. It turns out that the benefits seen in those studies were probably due to other lifestyle factors (like healthier eating and exercise). Any direct benefit from the wine itself was probably due to the grapes (especially the grape peal) and not the alcohol itself. Alcohol can also be a significant source of excess calories which can contribute to weight gain, which itself can cause hypertension. Some foods can have a profound effect on lowering blood pressure; one of my favorites is ground flaxseed (linseed). In an article published in the journal Hypertension, by the American Heart Association, in December of 2013, those who had high blood pressure lowered their systolic pressure by 15 points and their diastolic pressure by 7 points after 6 months of taking 30 grams of ground flaxseed a day, that’s about 2 tablespoons. I don’t know of any other single food or medication that has been shown to be as effective at lowering blood pressure. In the October 2010 issue of the American Journal of Nutrition researchers reported the effect of grain on blood pressure. They found that those who ate three servings of whole grains (in this study they used wheat and oats) per day decreased their systolic blood pressure by 6 point and diastolic by 3 point. That’s without any other change in their diet, just by adding some healthy grains. How about some homemade oatmeal for breakfast and whole wheat bread on that lunchtime sandwich? Nitric Oxide (or NO, for short) is a compound that dilates blood vessels. It’s the active ingredient in nitroglycerin, the medication we doctors often prescribe to those who have had a heart attack to take if they develop chest pain. The lining of the blood vessels (knows as the endothelium) also produces NO to keep the vessel open and the blood flowing freely. The enzyme that produces NO is called NO-synthase. This enzyme can be damaged and rendered ineffective by toxic compounds called free radicals which cause damage by a process called oxidation. That’s why it’s important to fight back by filling our bodies with anti-oxidants which destroys free radicals and prevents oxidation. The USDA tested hundreds of foods and found those with the highest antioxidant properties are spices. Next come beans and nuts, followed by berries, fruits and veggies. Some foods are full if nitrates, which can be converted to NO in our bodies, and have also been shown to lower blood pressure. One of those is beet juice, which researchers in 2013 in the Journal of Applied Physiology showed could decrease systolic blood pressure by 8 points after 4 weeks of drinking 1/2 cup a day. At the end of the experiment the subjects blood pressures were continuing to trend downward, so who knows what the final effect would have been if the experiment had gone longer. Why limit it to beet juice, however, why not just eat the whole beet, which I bet is a whole lot easier to find. Other foods have been shown to produce even more NO and include things like Swiss chard, beet greens, lettuce, arugula, rhubarb, cilantro and basil. Now if you’re keeping track you may have noticed I mentioned berries (strawberries included) as good antioxidants and rhubarb as a good source of nitrates—anyone else thinking what I’m thinking? Hmm, now if we could just figure out a way to bypass most of that pesky refined sugar and shortening in a rhubarb pie and we’ll really have something! I wonder how it would taste with arugula, cilantro and basil? Ya, no! As you can see, some of these changes can have drastic results on your blood pressure. While I highly recommend a healthy diet for everyone, some of you may need to be particularly careful before going “all-in” with drastic changes. This is especially true for those of you who are taking blood pressure pills, blood thinners (like warfarin) or have certain heart condition like heart failure. I don’t recommend stopping any medication without medical supervision, since some of them may also be given for other important reasons in addition to blood pressure. It’s always best to seek the guidance of your healthcare provider before making drastic changes and definitely before stopping or changing any medication. Until next month, continue Living Well. ~ Dr. Smithson (Published in the Baker City Herald, 26 March 2024) LivingWell: Tips for keeping your blood pressure in control High blood pressure, known in “medical-speak” as hypertension, measures two numbers. The top number is the systolic pressure and is taken when the heart contracts and pushes the blood out into the arteries with force. The bottom number, called the diastolic pressure, is when the heart is relaxed and the blood is flowing more slowly. Both numbers are important and, when elevated, can lead to stroke, heart attack, kidney failure and blindness, among other problems. A normal blood pressure is below 120/80. A pressure above 130/80 is considered elevated and is where the risk of organ damage starts to increase. A pressure above 140/90 is the beginning of hypertension.
High blood pressure is so common that over half of us will have it by the age of 60, yet most of us won’t even know. That’s why it’s often referred to as a “silent killer” and why prevention is so important. If you already have high blood pressure, don’t despair. The same lifestyle changes that prevent hypertension can also be used to reverse it. So, what can you do to prevent, and if you already have it, reverse hypertension? One of the biggest factors contributing to high blood pressure is excess body fat. Check out a future article where I’ll talk more about ways to tell if you’re overweight, but, for most of us, it’s not usually a secret. Maintaining a normal body weight will prevent almost all, and will actually cure, most cases of high blood pressure. Even if you don’t reach your ideal weight you can expect to see an improvement of about one point in the systolic pressure for every two pounds of weight loss. Eating a healthy diet can make a huge difference in your blood pressure. The DASH diet, which stands for Dietary Approach to Stop Hypertension, can reduce the systolic by 11 points and the diastolic by 3 points. That’s as effective as most of the blood pressure medications we use. You can read a lot more about the DASH diet on the web, but in short, it emphasizes whole, unprocessed foods like fruits, veggies, beans, nuts and seeds while limiting meat and dairy. Be warned, however, that this type of eating comes with some significant side effects which can include weight loss, reversing diabetes and improving cholesterol. So, be careful! Being physically active is also important to preventing and reversing hypertension. Aerobic activity, such as walking, biking, swimming, racquet sports, jogging or rowing, for an hour and a half to three hours a week has been shown to decrease systolic pressure by 8 points and diastolic by 4 points. Again, this is comparable to what we’d expect to see with a blood pressure medication. Dynamic exercises, like weightlifting, squats, push-ups and sit-ups, can also reduce blood pressure by almost 5 and 2 points for systolic and diastolic pressures. Add on top of that isometric exercises and you may see an additional 5 and 4 points drop for the top and bottom numbers for blood pressure. Isometric resistance exercises are those where you flex a muscle without moving the joint. This type of resistance is often referred to as “holding” a position. Examples include planks, wall sits, or holding a squat or lunge position. This might seem like a lot of exercising and make you wonder if you have the time. One way to get more bang-for-the-buck is to do an activity that combines more than one type of exercise. For example, while going for a brisk walk, stop every 10 or 15 minutes and do some lunges or squats. A brisk walk is aerobic exercise while squats are a form of dynamic exercise. Add in some planks or hold some squats for 30 seconds and you’ve added isometrics, and just like that, bada-boom-bada-bing, you’ve got all three! Can you think of any other activities that may combine two or three types of exercise? One of my favorites is yoga. Obstructive sleep apnea (OSA) is one of the primary causes of high blood pressure. OSA is also more common in those who are overweight, so, as you can see, being overweight contributes to high blood pressure in more ways than one. OSA is when the air flow into the lung is blocked by excess tissue, usually fat at the base of the tongue and back of the throat. This can cause loud snoring and interrupted breathing. Blockage of air into the lungs results in low oxygen levels, causing strain on the heart and vascular systems which contributes to high blood pressure, poor sleep and fatigue, and can increase the risk of heart failure and stroke. Treating sleep apnea can help with both weight loss and also directly to lower blood pressure. If you are concerned that you may have OSA you can do a quick screening online. Look up the STOP-BANG questionnaire to answer a few simple questions. In the past, testing required an overnight stay at a sleep lab. In many cases it can now be done in your home from the comfort of your own bed. So, if you suspect you may have sleep apnea talk to your provider about getting tested. Lack of sleep also contributes to hypertension. Our blood pressure should naturally dip lower when sleeping, and those whose blood pressure does not dip have a much higher risk of a heart attack. Several studies have shown that high blood pressure when we’re asleep may be more risky than high blood pressure measured while awake. Most of us do best with between 7 and 9 hours of sleep per night. Several studies have shown that lack of sleep, especially less than 5 hours, is associated with higher blood pressure, as is sleeping more than 9 hours. There are other lifestyle changes that can have a dramatic effect on blood pressure as well including sodium (salt) intake, alcohol, and stress. Certain foods can also be just as effective, or more so, than the blood pressure medications we frequently prescribe. I’ll write more about these in the next article, so stay tuned. Until then, keep Living Well!  Beyond the long-term health benefits of home cooking, with the cost of food seemingly skyrocketing, eating-in makes even more “cents” . One way we are saving money (and our health) is by making whole-grain bread from scratch. It is worth the effort for several reasons. Here are just a few for you to consider:
1. Nutritional Value: Whole-grain bread is rich in nutrients like fiber, vitamins, minerals, and antioxidants. It can contribute to better overall health, digestion, and weight management. 2. Health Benefits: Consuming whole grains has been linked to a lower risk of heart disease, stroke, type 2 diabetes, and certain cancers. Whole-grain bread is one delicious way to incorporate these benefits into your diet. 3. Flavor and Texture: Homemade whole-grain bread has a richer, more complex flavor and a heartier texture compared to store-bought breads. 4. Control Over Ingredients: When you bake your own bread, you have control over the ingredients, allowing you to avoid additives, preservatives, and excessive amounts of salt or sugar that are often found in commercial breads. 5. Cost Savings: While the initial investment in ingredients and equipment might seem high, baking your own bread will save money in the long run, especially if you regularly consume high-quality store bought breads. 6. Satisfaction and Enjoyment: Baking bread can be incredibly fulfilling! The process is therapeutic, and there's a unique joy in savoring a slice of bread you've made from scratch, not to mention the wonderful aroma that fills your home while baking. This week I shared the experience with our 7 year old granddaughter, teaching her the art and science of bread making. I’m passing on the tradition to her, AND teaching her how she can grow up LivingWell too. She made the small loaf pictured, and was the inspiration behind adding the braids to our loaves. I think they turned out beautifully! I'm curious, do you make your own whole-grain bread? If you do, who was your teacher? ~ Elizabeth Guiding You to Living a Nourished Life LivingWell: Taking control of your health through lifestyle changes Did you know that 80-90% of chronic diseases and their consequences are preventable? This includes heart attack, stroke, high cholesterol, diabetes, high blood pressure, obesity and dementia. In the vast majority of cases these diseases are caused by what we’re doing to our bodies, in other words, our lifestyle. If these are the result of our lifestyle then a change in our lifestyle habits can treat and often reverse them completely.
Welcome to Living Well. In these articles we’ll explore what you can do to live life free of the most common diseases. Diseases that I’ve spent the past 30 years of my medical career treating. Hi, I’m Dr. Dan Smithson and I am dual-board certified as a Family Physician and as a Lifestyle Medicine Physician. I always wanted to become a doctor and practice in a small community. I also enjoy teaching people what they can do to live happier and healthier lives and thought the two disciplines could go hand-in-hand. When I had the opportunity to come to Baker City 24 years ago I thought it was the perfect fit. Here I’ve enjoyed caring for patients from delivery though the end of life. I love what I’ve been able to do. However, the type of medicine in which I trained emphasized seeing as many people as possible in short office visits, where pills and procedures are used to treat illness. While that may work well for acute problems like sore throats, tummy-bugs and ingrown toenails, it doesn’t work so well for more chronic issues like high blood pressure, diabetes and high cholesterol. For these, we need more time. Time to teach what the underlying causes are and ways to intervene and even reverse them. Instead, we often treat the chronic issues the same way we treat acute problems, with pills and procedures. Unfortunately, pills don’t do a very good job at treating chronic illness, they just control the disease. There is a big difference between controlling a problem and actually treating the underlying cause and even reversing the disease altogether. To treat and reverse chronic issues we need to get to the root cause and change what it was that created the disease in the first place. That’s where Lifestyle Medicine, the newest of the medical specialties comes in. The American College of Lifestyle Medicine defines this specialty as one that “uses therapeutic lifestyle interventions as a primary modality to treat chronic conditions including, but not limited to, cardiovascular diseases, type 2 diabetes, and obesity. Lifestyle medicine certified clinicians are trained to apply evidence-based, whole-person, prescriptive lifestyle change to treat and, when used intensively, often reverse such conditions. Applying the six pillars of lifestyle medicine—a whole-food plant-predominant eating pattern, physical activity, restorative sleep, stress management, avoidance of risky substances, and positive social connections—also provides effective prevention for these conditions.” I want to share this important information with as many people in our community as possible. That is why I’m excited to author this series of articles which I’ll share with you each month. I hope you’ll find them informative. More importantly, however, I hope you’ll find them motivating and even life-changing. After all, what good is knowledge if it doesn’t result in some type of transformation. As Henry Ford said: “If you always do what you always did, you’ll always get what you always got”. In Living Well you will learn the underlying causes of the most common chronic illness, many of which I suspect you are being treated for right now. We’ll then explore realistic changes that you can make to treat, and often even reverse, your disease. I don’t know anyone who isn’t interested in cutting down or even coming off of their medication. So, are you ready to learn more? Let’s go! Join me next month to start your journey toward Living Well.  Dr. Dan playing pickleball with our youngest son, Thomas. It seems like every time I open a medical journal there is something new has been published about the benefits of exercise. Such was the case in an article published in the European Journal of Preventive Cardiology published on August 9, 2023.
We’ve known for a long time that exercise decreases the risk of dying, but just how much of an impact it has, and at what level of exercise that impact is achieved has been spotty. In this article researchers combined the data from 17 research studies on the impact of exercise which resulted in data from over 227,000 people (that’s a lot of people, which is a good thing when it comes to research). They found a very strong correlation between the number of steps taken in a day and a decrease of dying from any cause. About half of the causes were from heart disease like heart attack and heart failure. That’s important since heart disease is our number one killer. They discovered, starting at a baseline of about 4,000 steps a day, for every 1,000 additional steps we take we reduce or risk of dying by about 15%. The biggest benefit was in those who went from little walking (about 4,000 steps a day or less) to about 7,500 steps a day. That increase of 3,500 (from 4,000 to 7,500) steps a day decreased the risk of dying by almost 50%! While there continues to be benefits for every incremental increase after that, the benefit per step started to trail off some. The biggest benefit was for those who walked more that 11,500 steps a day (they measured all the way up to 20,000 steps/day) which showed a reduction in mortality of 67%. One of the best things about this article is that it looked at total steps in a day. It didn’t look at how long participants exercises all at once or even how intense they exercised. It showed benefit with any type of walking whether all at once, broken up throughout the day or even if it’s mild. Other research has shown that other types of movement are beneficial too, like biking, hiking, swimming, gardening and yoga, for example. Hmm, I wonder if sky diving, wing-suit gliding or alligator-wrestling count? So, get out there and do something you enjoy that gets you moving. In other words, as we like to say, do-what-moves-you! Pickleball anyone?  Set a timer, a few trips up and down the stairs, grab some water, and you're making a difference! Last week I posted about an article which showed how being active for just 22 minutes a day can off-set the increased risk of sitting for most of the day. We’ve known for a long time that any activity is beneficial for our health. When it comes to specific types of activity, though, we often talk about walking. It’s cheap, easy and something almost everyone can do but, just how much of an impact walking has, and at what level that impact is achieved has been spotty.
For example, we’ve all heard of the benefits of taking 10,000 steps a day. But, is that based in any science? The 10,000 step a day goal was actually part of an advertising campaign by a shoe company in Japan. They wanted to sell more shoes! It made sense that the more steps one took the healthier they were, so, why not do it in their shoes? An article recently published in the European Journal of Preventive Cardiology published on August 9, 2023 attempted to “make science” out of what we previously thought “made sense”. Tomorrow I’ll post a quick summary of the article which tries to answer the question of just how many steps has been shown to help with decreasing the risk of dying. But, in the mean time, how about we talk about “baby steps”, or more specifically in this case, stair steps. On September 15, 2023 researchers in England published their findings in the medical journal Circulation. In this study researchers followed almost a half a million adults for close to 13 years and found that those who walked at least 5 flights of stairs a day decreased their risk of dying by 20%. Interestingly, in this study, there didn’t seem to be much additional benefit for those who did more. Another interesting finding was that those who used the stairs regularly but stopped, increased their risk of dying by more than those who never took the stairs in the first place. I suspect the reason for that was that those that stopped taking the stairs had a reason, like a deterioration in health due to age, moving to a nursing home, arthritis, or a broken hip, for example. Statin drugs like Lipitor and Crestor generally reduce the risk of dying in people with high cholesterol by about 30%. So, think about that for comparison— you can decrease your risk of dying by walking a flight of stairs 5 times a day almost as much as taking a medication, all without the cost or potential side effects of medication. So, rather than avoiding the stairs why not look for reasons to take them instead. Instead of stacking things at the bottom of your stairs (until they accumulate to become worthy to gather all in-hand and take them upstairs) try taking multiple trips of smaller handfuls. Another strategy is to take the stairs instead of the elevator at work. Look for reasons to be a little more active and look for reasons to, as we like to say, do-what-moves-you.  Walking home from church under beautiful blue skies, in the crisp cool air on Sunday. The average American adult spends 9.5 hours a day sitting. Most of that time is a combination of work and leisure activity with about a 50-50 split between the two. Almost all (82%) of that leisure activity is spent watching screens like TVs, phones and computers. [American College of Sports Medicine (ACSM) 24 Jan. 2022]
We’ve known for a long time that the more a person spends being sedentary, the higher their likelihood of developing health issues like cardiovascular disease, diabetes, and cancer—all of which can increase the risk of early death. A recent study published this month in the British Journal of Sports Medicine (Nov. 2023) sought to examine just how much physical activity might be needed to offset the risk of inactivity. https://bjsm.bmj.com/content/bjsports/57/22/1457.full.pdf It turns out, in people ages 50 and older, sitting for more than 12 hours a day can increase the risk of early death by 38%—but only for those who got less than 22 minutes of moderate to vigorous physical activity each day. In other words, being physically active for 22 minutes offset the increased risk of sitting for most of the day. The benefit were seen with an accumulation of at least 22 minutes a day. That is to say, they didn’t have to get it all at once. Activity beyond 22 minutes decreased the risk of dying prematurely even further. So, how can we increase our daily physical activity outside of exercise? How about parking the car at the far end of the WalMart parking lot instead of circling for 10 minutes looking for the closest parking space? Walking the stairs instead of taking the elevator. Other ideas may include:
 This morning, when I stepped on the scale, I wanted to scream in frustration and defeat!
I wanted a BIG weight loss day so badly!! I have an event in just a couple weeks that I’ve been working toward. I did 4 - yes 4! - workouts yesterday! I drank over a gallon of water. I’ve been getting more than 7 hours of sleep more consistently. I ate SO many veggies yesterday and was mindful of any sodium added. I’ve been reducing the stress around me and practicing more deep breathing. How?? Why?? What could I have done differently!?!! Ahhhh, I told myself... “Take a deep breath Elizabeth. Now, just go do a workout with Elise Joan Fitness (online) and see if being mindful, getting curious, and gentle exercise will help you see this morning reframed.” Elise asked me (because she’s always talking just to me during a workout, we have so many fabulous, deep 'conversations' 😉), “Are you in alignment with who you truly are? Life gets frustrating, but when we live from the heart and not the head we stay true to who we really are." Last night in my Master’s Health and Wellness certification class we were studying about “What is your ‘Why’?”, and who do I want to be more than anything? My answer— to serve with love. My family. My God. My friends. My clients. The random stranger in need. To serve myself with love. Ah-ha. There it was. There was all my thoughts and feelings reframed. Compassion. Empathy. Understanding. This is in alignment with who I am. So I will move forward today not feeling defeated. Not discouraged. Not frustrated. Today I am stronger than I have been in a long while. I am caring for my body with grace and understanding. I am giving it the space it needs when it’s sore and tired. Then pushing it harder when I think it can handle the challenge. I am nourishing my body, mind and spirit with love. I am living in gratitude for the gift of a strong, healthy body, and the knowledge of how to properly take care of that gift. How are you living in alignment? Yours may be different then mine. That’s ok! Decide how you will be true to who you are today. Live from the heart and you’ll be living in alignment with who you truly are my friends. ~ Elizabeth Guiding You to Living a Nourished Life  If it’s important to you, you will find a way. Otherwise, you will find an excuse.
The story of my life… Sometimes, something that was once important to us slips off the top of the importance list. There are times when it’s okay if it needs to drop down a notch or two. Severe illness, surgery, grief… Almost slyly, quietly, this is when excuses will sneak into that important top position. Their cunning rationalizations slowly getting louder and louder in our thoughts. “You can sleep in…” “Skipping one day won’t hurt your progress…” “One bite, just to taste…” “I’m strong enough to resist…” Excuses will stealthily overtake every stronghold of importance we have built, physically, mentally, emotionally and spiritually. It’s cunning temptations will topple even the seemingly strongest of us. So, how do we stay strong (so to speak)? How do we keep what’s so important to us at the top of our priorities? First, please remember that aiming for perfection is what causes people to stay stuck. Instead, plan strategies that will step by step move you in the right direction. Also, it’s good to remember this phrase, “When you succeed in planning, then plan to succeed.” (I never cared for the failure counterpart phrase.) The strategies you use don’t have to require immense effort. Applying too high of standards, and mulling over past failures or weaknesses will topple what’s important to you and slow or stall your progress. Here are 4 strategies for keeping what’s important to you firmly at the top: * Focus on learning from past successes Identify what you’ve already done really well. You have talents! You were born with gifts and abilities intended to help you progress. If you’re not sure what they are, or how to use them, then ask— a loved one, a good friend, or even in prayer. The answers are within you, I promise. Then, try to focus on improving by 1% rather than being totally perfect. * Schedule Important Tasks, and Give Yourself Way More Time Than You’ll Need Research shows that scheduling when and where you’ll do something makes it dramatically more likely that the task will get done. Unfamiliar but important tasks often have a learning curve that makes how much time they’ll take to complete unpredictable. Give yourself extra time, clear time and space, especially at the beginning, and then as it becomes more familiar you can reassess the allotted time. * Spend Less Time on Unimportant Tasks Before you know it, you’ve spent an hour on an unimportant task. They have a nasty tendency of taking up way more time than they should. Give yourself a time limit for how long you’ll spend on these tasks. Also, taking more breaks can help stop you going down the rabbit hole of spending a lot of time on unimportant things without realizing that’s what you’re doing. It’s also been shown to be helpful to make a quick decision on unimportant tasks rather than a “perfect” one. * Pay Attention to What Helps You See (and Track) the Big Picture Be aware of your Big Picture, your ultimate goals, including who you are striving to become. Then tracking your progress will help you pay attention to and optimize your situation. In other words, keeping what’s important on top. The more you track, the more details you include, the more accurate and honest you are, the more you are writing what I call the Encyclopedia of You. It’s incredibly educational and a fascinating read! One of the best ways you can keep that Big Picture in your mind’s eye is to stay connected with others who share this same view and goals. Giving each other updates on what you’ve been doing has a powerful influence on keeping what’s important to you “first things first”. Give yourself time after these interactions to figure out how you’re going to translate your insights into specific plans and actions. How to focus on what is most important, and stop self-sabotaging with excuses and rationalizations I still struggle with much of the time. Psychologist and author Alice Boyes considers success as “taking my own advice at least 50% of the time! This is a reasonable rule of thumb that you might adopt, too.” If it’s important to you, you’ll find a way! ~ Elizabeth Guiding You to Living a Nourished Life (The strategies I have adapted from PhD psychologist Alice Boyes’ article from Harvard Business Review, along with my own experiences and thoughts interwoven.) |
Dr. Dan Smithson &
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