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Study Finds Washing Dishes Can Significantly Relieve Stress and Boost Well-being

Study Finds Washing Dishes Can Significantly Relieve Stress and Boost Well-being

Many of us like to listen to soothing music or settle down in front of the TV after a long, stressful day to calm our weary minds. But what if you tried washing the dishes instead to calm your mind?

No, really. A new study published in the journal Mindfulness reports that dishwashing is a great way to relieve stress and it can actually boost mental well-being.

If you have already figured out that dishwashing can be a good activity for relaxation, there is now scientific proof that your least favorite chore might also be benefiting your mind.

“We hypothesized that, relative to a control condition, participants receiving mindful dishwashing instruction would evidence greater state mindfulness, attentional awareness, and positive affect, as well as reduce negative affect and lead to overestimations of time spent dishwashing,” wrote the study authors at Florida State University in Tallahassee.

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After conducting their study, the researchers at Florida State University found that engaging in mindful dishwashing, which entails focusing on the smell of the soap, the warmth of the water and the feel of the dishes, can indeed trigger a positive state of mind.

How it works

“While washing the dishes, one should only be washing the dishes. This means that while washing the dishes, one should be completely aware of the fact that one is washing the dishes,” wrote the study authors. In other words, one should wash dishes mindfully.

Mindfulness is the practice of omitting negative or distracting thoughts to allow for complete awareness of one’s own feelings and senses in the present moment. It has been shown to relieve stress, reduce anxiety, lower risk for depression and contribute to improved sleep quality.

In this particular study, co-author Adam Hanley — a doctoral candidate in the College of Education’s Counseling and School Psychology Program at Florida State University — and colleagues set out to investigate whether a positive state of mind could be achieved through a simple day-to-day activity like dishwashing.

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Hanley and team recruited 51 students in their early 20s for the study. Slightly over half of the subjects were provided with a 230-word passage to read that emphasized the sensory experience of dishwashing. The other half of participants, who acted as controls, read a similar-length passage that stressed proper dishwashing techniques. Both subject groups gave their interpretations of the reading in writing and verbally. Then each washed 18 clean dishes.

“I was particularly interested in how the mundane activities in life could be used to promote a mindful state and, thus, increase overall sense of well-being.” notes Hanley. Elsewhere, he says he was pleasantly surprised by the study results.

The study results

Positive and negative personality traits, psychological well-being and mindful state were assessed before and after the dishwashing exercise.

The researchers observed that nervous rating decreased by 27% in mindful dishwashing, while mental inspiration increased by 25%. Both changes were statistically significant and reflected a substantial experiential shift, said the researchers.

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Moreover, mindful dishwashing heightened the sense of time pleasurably slowing down, wrote the researchers. On the other hand, the control group didn’t experience any benefits.

“Implications for these findings,” said the researchers, “are diverse and suggest that mindfulness as well as positive affect could be cultivated through intentionally engaging in a broad range of activities.”

What this means for you

Mindfulness coupled with household chores can make for a happier and less stressed you. “The sheer monotony and physical nature of washing-up, coupled with the sense of achievement gained from completing a simple act, makes us feel good,” says Dr. Aric Sigman, a researcher.

In fact, you don’t have to relinquish your automatic dishwasher if you don’t want to reap these benefits. You can get the same benefits of mindful dishwashing from nearly all neutral household activities when accomplished mindfully. That means mindfully raking the leaves in your backyard, vacuuming the floors in your house or even doing the laundry could be equally beneficial for your mind and body.

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Even enjoying your morning cup of coffee mindfully, taking in the heat of the mug, smell of the roast and taste of the drink could be helpful. As would taking advantage of time in the shower — focusing on the way the water feels on your skin, the sound of the water hitting the tab and the smell of your bathing soap.

Turns out your mundane day-to-day activities and dreary household chores could actually be a lot more worthwhile than you thought.

Featured photo credit: Unsplash via pixabay.com

More by this author

David K. William

David is a publisher and entrepreneur who tries to help professionals grow their business and careers, and gives advice for entrepreneurs.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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