How to Stay Motivated to Exercise When You’re Not Feeling It.

Journal, Positive Life, Self Discovery

In the beginning of your fitness journey, it is normal to feel a lack of motivation. Starting a new regimen can be intimidating, and sticking to it can be even more so. Consistency, however, is the single most important factor in realizing your health and fitness goals. That’s why we’re here: to keep you inspired and on track while you work to improve your health and fitness. The right mentality and approach can help even the most inexperienced person achieve success. Let’s dive in and find some ways to keep exercising even when you don’t feel like it.

  1. Set Realistic Goals

One of the keys to staying motivated to exercise is to set realistic goals. It’s important to remember that fitness is a journey, and progress takes time. Set specific, achievable goals that align with your fitness level and lifestyle. Whether it’s running a 5k or doing ten push-ups in a row, setting small, measurable goals will help you track your progress and stay motivated.

  1. Find a Workout Buddy

Exercising with a friend can be a great way to stay motivated and accountable. Not only will you have someone to talk to and laugh with, but you’ll also have someone to hold you accountable. Studies show that working out with a partner can increase motivation and sticking to exercise routines (1). So, grab a friend and hit the gym together!

  1. Try Something New

If you’re feeling bored or unmotivated with your current workout routine, try mixing it up. Trying a new workout class or activity can be a fun way to challenge yourself and keep things interesting. Plus, trying new things can help you discover new fitness passions that you may not have known existed.

  1. Get Enough Sleep

Sleep is essential for good health, and it plays a crucial role in exercise performance and motivation. Getting enough sleep can help you feel energized and ready to tackle your workout routine. Studies show that sleep deprivation can negatively impact exercise performance and motivation (2). So, make sure you’re getting enough rest to fuel your workouts.

  1. Reward Yourself

Rewarding yourself for reaching fitness milestones can be a great way to stay motivated. Whether it’s treating yourself to a massage or buying a new workout outfit, giving yourself a small reward can help you feel accomplished and motivated to keep going. Just make sure the reward aligns with your fitness goals and doesn’t sabotage your progress.

“Motivation is what gets you started. Habit is what keeps you going.” – Jim Rohn.

  1. Remember Why You Started

When you’re feeling unmotivated, it can be helpful to remind yourself why you started your fitness journey in the first place. Whether it’s to feel more confident or to improve your health, focusing on your reasons for starting can help you stay motivated and committed to your goals.

Staying motivated to exercise isn’t always easy, but it’s worth the effort. By setting realistic goals, finding a workout buddy, trying new things, getting enough sleep, rewarding yourself, and remembering why you started, you can stay on track and reach your fitness goals. Don’t let a lack of motivation get in the way of your health and fitness journey. Remember, every workout counts!

References:

  1. Williams DM, Dunsiger S, Ciccolo JT, Lewis BA, Albrecht AE, Marcus BH. Acute Affective Response to a Moderate-intensity Exercise Stimulus Predicts Physical Activity Participation 6 and 12 Months Later. Psychol Sport Exerc. 2008;9(3):231-245. doi:10.101

The Thinker and The Doer: Balancing Emotion and Strategy in Action

Journal, Positive Life

You know what they say, when it comes to achieving goals, there are two types of people: the thinkers and the doers. The thinkers spend a lot of time analyzing and strategizing, while the doers jump into action. Both approaches have advantages and disadvantages, but here’s the thing, my friend: you can’t just be one or the other! You need a bit of both to make it happen.

Let me tell you how we got here. I have a good friend, let’s call him Jay. Jay was a real smart guy, always thinking and strategizing. But he also worried a lot, I mean a lot, always afraid to take action because he was scared of making mistakes.

Fast forward, he meets Tina at a networking event and they bonded over a love for chasing dreams. Tina was a real go-getter who wasn’t afraid to dive in and get her hands dirty. And you know what? It worked! She was killing it and smashing her goals left and right.

Jay like how Tina moved, but was skeptical at first. But he decided to take some of Tina’s advice. He took a deep breath, blew threw his doubts and went for it! And you know what? It wasn’t perfect, he stumbled, but he learned a lot and made some serious progress.

So, here’s what Jay’s story revealed: you need both emotion and strategy to achieve your goals. You need to have a plan, but you also need to be willing to take risks and make mistakes. It’s not always easy, but finding that balance is what makes life worth liveing.

Now let’s take a look at the nitty gritty.

  1. The Power of Emotion

Emotion plays a critical role in decision-making and action. Emotions such as fear, excitement, and passion can motivate us to take action or hold us back. The key is to understand your emotions and use them to your advantage. You’ll have to go there.

For example, fear can be a powerful motivator, but it can also paralyze you. To use fear to your advantage, acknowledge it, understand why you’re feeling it, and take steps to address it. Sometimes when we’re really excited about something, we can get a little carried away, am I right? It’s like, we’re so pumped that we don’t stop to think things through. Raise your hand!

But here’s the thing: sometimes, that excitement can cloud our judgment and lead to impulsive decisions. And trust me, I know from experience that those decisions can come back to bite us in the you know who.

That’s why it’s important to take a step back and evaluate the situation objectively. Ask yourself questions like, “Is this really a good idea?” “Why do I want this” “What could go wrong?” “Do I have all the facts I need to make a smart choice?”

And don’t be afraid to talk to other people too! Find someone who has experience in the area you’re exploring and get their take on things. They might see things you’re not thinking about.

So, in a nutshell, passion and excitement are awesome, but they need to be balanced with a healthy dose of rational thinking. By taking a step back and looking at things objectively, you’ll make better choices that set you up for success in the long run.

  1. The Importance of Strategy

Strategy is crucial for achieving long-term goals. It helps you stay focused, organized, and accountable. A well-crafted strategy can help you break down your goals into smaller, more manageable steps, making it easier to achieve them.

But how do you create an effective strategy? Well, there are a few things to keep in mind.

First off, it’s important to set clear goals. Like, what exactly do you want to achieve? Once you’ve got your goals in mind, you can start breaking them down into smaller, more manageable steps. That way, you can make progress towards your goals without getting overwhelmed.

But here’s the thing: no plan is foolproof. There are always going to be obstacles and challenges that pop up along the way. That’s why it’s important to identify potential roadblocks and come up with a plan B, C, even D in certain situations. Like, what will you do if something doesn’t go according to plan? Having a backup plan in place can help you stay on track even when things get rough.

Finally, it’s important to regularly review and adjust your strategy. Take a step back and ask yourself: “Is this plan still working?” “Do we need to make any adjustments?” “Are there any new obstacles we need to prepare for?”

  1. Balancing Emotion and Strategy

Finding the right balance between emotion and strategy is essential for success. Too much emotion has the potential to lead to impulsive decisions and poor judgment, while too much strategy can lead to analysis paralysis and inaction.

When it comes to achieving your goals, finding the right balance can be tricky. But there are a few things you can do to help you get there.

First off, it’s important to understand your emotions and how they impact your decision-making. Like, do you tend to make decisions based on gut feeling or do you prefer to analyze things from all angles? By knowing your emotional tendencies, you can use your emotions to motivate you, while still making smart, rational decisions.

But here’s the thing: sometimes our emotions can get the best of us. That’s why it’s important to avoid letting your emotions cloud your judgment. Like, if you’re feeling really angry or upset, it’s probably not the best time to make a big decision. Take a step back, give yourself some time to cool down, and then make a decision with a clear head.

And of course, having a clear strategy is key. Like, what exactly are you trying to achieve and how are you going to get there? By developing a strategy that aligns with your goals and values, you’ll be able to stay focused and on track.

If you’ve had many experiences on this journey, Life is unpredictable. Sometimes things change, and your strategy needs to change with them. That’s why it’s important to be flexible and adapt to changing circumstances. If something isn’t working, don’t be afraid to pivot and try something new. Make a conscious effort to not be too locked in to a strategy.

  1. The Thinker and The Doer

#Balance let’s embrace the positives of both, and find a balance. Here are a couple suggestions on possible steps:

  1. Set clear goals: One of the keys to finding balance is to set clear, achievable goals for yourself. Think about what you want to achieve in both the short and long term, and write them down. This will help you stay focused and motivated, and will also help you prioritize your actions.
  2. Prioritize your time: To find balance between thinking and doing, it’s important to prioritize your time effectively. Spend time thinking about what tasks are most important and will have the most significant impact on achieving your goals, and then focus on taking action on those tasks.
  3. Practice mindfulness: Mindfulness is the practice of being fully present and engaged in the current moment. This can help you balance your thinking and doing by allowing you to fully focus on the task at hand, rather than worrying about the future or ruminating on the past.
  4. Take small steps: Achieving balance between thinking and doing doesn’t happen overnight. It’s important to take baby steps each day to achieve your goals. Don’t try to do everything at once, and don’t get discouraged if you don’t see results immediately. Stay committed to your goals, and as you may have heard else where “celebrate the small wins along the way”, because ultimately it’s about the journey.
  5. Embrace failure: Failure is a natural part of the learning process. When you fail, don’t beat yourself up or give up on your goals. Instead, use the experience for what it is “a learning opportunity”, adjust your approach. This will help you continue to grow and develop as both a thinker and a doer.

Remember, finding a balance between being a thinker and a doer is an ongoing process. Embrace the beauty of both!

What You Need To Know About the 52 and 17 Rule

Journal, Positive Life, Productivity

Have you ever heard about this cool productivity hack called the “rule of 52 and 17”? If you haven’t, let me tell you, it’s a method that’s been gaining a lot of popularity in the workplace. Basically, the rule of 52 and 17 is a short burst work method that’s been proven to increase productivity in a lot of different settings.

So, how does it work? Well, it’s actually a variation of the Pomodoro technique, which you might already be familiar with. The idea is to work for a certain amount of time, and then take a break for a specified number of minutes. With the rule of 52 and 17, you work for 52 minutes straight before taking a 17-minute break. During those 52 minutes, you focus solely on your work, without any distractions or interruptions. And then, during those 17 minutes, you can do whatever you want – grab a snack, take a walk, or even just chill out for a bit.

Now, you might be wondering, why would anyone want to work for 52 minutes straight without a break? Isn’t that kind of crazy? Well, the thing is, a lot of work tasks take longer than the 25-minute blocks of the Pomodoro technique. Plus, having a timer go off every 25 minutes can really disrupt your flow. With the longer work sessions of the rule of 52 and 17, you can really get into the zone and make some serious progress on your tasks. And then, during the 17-minute breaks, you can recharge your batteries and come back to your work feeling refreshed and ready to go.

But does it actually work? The answer is yes! The creators of the rule of 52 and 17 based it on their employee-tracking software, which has been used by thousands of companies all over the world. They found that employees who took regular, effective breaks were way more productive than those who worked for hours on end without a break. The 52-minute work sessions give you enough time to really dive deep into your work, and the 17-minute breaks give you enough time to fully disengage and come back to your work with fresh eyes.

So, if you’re looking for a new productivity hack to try out, why not give the rule of 52 and 17 a shot? It’s a great way to increase your productivity while also giving your brain the rest it needs to function at its best. Plus, who doesn’t love a good break every once in a while?

Starting a Journaling Practice: Common Blocks and Solutions

Journal, Positive Life

Here are some common blocks and solutions for those who may struggle getting started with a journaling practice.

  1. Lack of time: One of the most common blocks to starting a journaling practice is feeling like there’s not enough time in the day to sit down and write. Many people feel like they are too busy with work, family, or other commitments to make time for journaling.

Solution: start small and be realistic about how much time you can commit to journaling each day. Even just five minutes a day can be enough to establish a regular journaling practice. Schedule journaling time into your day, perhaps right after waking up or before bed.

  1. Fear of judgment: Some people are hesitant to start journaling because they fear that what they write will be judged by others, or even by themselves. They worry that their writing won’t be good enough or that they will reveal something embarrassing or shameful.

Solution: remember that journaling is a personal practice, and that no one else needs to read what you write. Write without judgment or self-criticism, and focus on the process of writing rather than the end result.

  1. Lack of inspiration: Some people struggle to come up with ideas for what to write about in their journals. They may feel like they don’t have anything interesting or important to say.

Solution: Start with simple prompts, such as writing about your day or reflecting on a recent event. Journaling doesn’t have to be profound or life-changing; it can simply be a way to document and process your thoughts and feelings.

  1. Perfectionism: Some people may struggle with perfectionism, feeling like they need to write perfectly and eloquently in their journal. They may feel like their writing needs to be polished and professional.

Solution: let go of perfectionism and focus on simply getting your thoughts down on paper. Remember journaling is a personal practice, and that there is no “right” or “wrong” way to do it.

  1. Lack of motivation: Some people may struggle with motivation to continue journaling over time. They may start out strong but then lose interest or momentum.

Solution: set goals for theyour journaling practice, such as writing for a certain amount of time each day or completing a certain number of entries per week. Celebrate small successes along the way, such as completing a week of consistent journaling. Find ways to make journaling more enjoyable and meaningful, such as incorporating creative elements like drawing or collage.

Fierce Self-Knowledge: The Foundation of Personal Growth

Journal

“Know thyself.” This ancient Greek aphorism, attributed to the philosopher Socrates, is as relevant today as it was over two thousand years ago. Yet, despite the wisdom of this maxim, many people struggle to truly understand themselves. We often seek external validation, compare ourselves to others, and avoid uncomfortable truths about our personality and behavior. However, achieving fierce self-knowledge – a deep and honest understanding of our strengths, weaknesses, values, and beliefs – is essential for personal growth and fulfillment.

Why is self-knowledge so important? One reason is that it helps us make better decisions. When we know our own preferences, goals, and priorities, we can align our choices with them and avoid wasting time and energy on activities that don’t matter to us. For example, if you’re an introverted person who values solitude, you’re unlikely to enjoy a job that requires constant social interaction. Knowing this about yourself can help you choose a career path that aligns with your needs and strengths.

Another reason why self-knowledge is crucial is that it allows us to improve our relationships with others. When we understand our own emotions, triggers, and communication style, we can express ourselves more clearly and empathetically to others. We can also recognize when we’re projecting our own insecurities onto others and take responsibility for our behavior. In a study published in the Journal of Personality and Social Psychology, researchers found that self-awareness was positively related to relationship satisfaction and that couples who had higher levels of self-awareness reported more empathy and fewer conflicts (Impett et al., 2014).

So, how can we cultivate fierce self-knowledge? Here are some tips:

  1. Practice mindfulness. Being mindful is paying attention to the current moment without attaching any value to your ideas or emotions. Doing so can help you notice your own habitual patterns of thought and feeling, allowing you to avoid responding emotionally or irrationally out of habit. Researchers discovered that those who participated in a mindfulness meditation program had greater self-awareness and less biases, as reported in the Journal of Personality and Social Psychology (Lueke & Gibson, 2015).
  2. Solicit opinions. The feedback of others may be a great source of insight into one’s own shortcomings, but it can also be painful to take in. Take criticism in a constructive manner and use it to improve by maintaining an open mind and a development mentality. Instead of taking criticism as an indictment of who you are or what you can do, try to see it as a chance to grow and develop. People are more likely to take initiative after receiving feedback that is presented as a learning opportunity, according to research published in the Journal of Applied Psychology (Heaphy & Losada, 2016).
  3. Think about the things you hold most dear. You act and think in accordance with the values and ideas you hold most dear. Think about what you value and why you value it.

In conclusion, fierce self-knowledge is the foundation of personal growth and fulfillment. By understanding ourselves deeply and honestly, we can make better decisions, improve our relationships with others, and live more authentic and meaningful lives. So, let’s take Socrates’ advice and get to know ourselves. It’s a journey worth taking.

References:

Heaphy, E. D., & Losada, M. (2016). The role of positivity and connectivity in the performance of business teams: A nonlinear dynamics model. Journal of Applied Psychology, 101(9), 1201–1217. https://doi.org/10

Impett, E. A., Gordon, A. M., Kogan, A., Oveis, C., Gable, S. L., & Keltner, D. (2014). Moving toward more perfect unions: Daily and long-term consequences of approach and avoidance goals in romantic relationships. Journal of Personality and Social Psychology, 107(3), 524–545. https://doi.org/10.1037/a0036408

Lueke, A., & Gibson, B. (2015). Mindfulness meditation reduces implicit age and race bias: The role of reduced automaticity of responding. Social Psychological and Personality Science, 6(3), 284–291. https://doi.org/10.1177/1948550614559651

The Rule of 52 and 17

Entrepreneurship, Journal, Productivity

The Rule of 52 and 17: What Does It Mean?

Has the “rule of 52 and 17” ever been mentioned to you? If so, it’s likely you learned about it on the job. spThis is due to the fact that the rule of 52 and 17 is a way for increasing productivity through short sprints  of labor that has been shown to be effective in a variety of contexts.

Explain the logic behind the 52/17 rule

The Pomodoro method has some variations, including the rule of 52 and 17. In a similar vein, you work for an allotted time before stopping for an equal amount of time. The only distinguishing factor is in the length of your work periods and breaks. Working at 52-minute intervals followed by 17-minute breaks is known as the “52/17 approach.” The frequent pauses, like the Pomodoro technique, help you operate more efficiently by giving your mind a rest.

What’s the Point in Using It?

To someone who works in short, intense spurts, 52 minutes may feel like an eternity. In fact, it’s true. The Pomodoro Method is great in theory, but in practice, many workplace activities take longer than 25 minutes. And if you’ve been in the groove, a 25-minute timer going off can only ruin everything. In addition, taking a lengthier 17-minute break helps you properly disconnect from your work. In that amount of time, you may get something to eat to recharge your energy or go for a short walk to clear your head and start your ideas flowing again.

Does It Have Any Effect?

Totally! The 52/17 rule has been proved beneficial in many different businesses throughout the world. Thousands of businesses throughout the world have employed the software developed by the 52/17 method’s designers to keep tabs on their staff. According to their findings, workers who took frequent, well-planned breaks outperformed those who slogged through long stretches of time with no breaks other than lunch. The 17-minute break motivates workers to invest more effort during the preceding 52 minutes.

To sum up, the rule of 52 and 17 is another technique used to boost productivity through brief bursts of labor. For situations when sustained concentration for more than 25 minutes is called for, this rule may be preferable than the Pomodoro method. Regardless of your goals, the rule of 52 and 17 may be implemented into your life to boost productivity while allowing the brain to recharge.