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5 Signs You’re Drinking A Little Too Much

5 Signs You’re Drinking A Little Too Much

A glass of wine with dinner, just one more beer for the road, a misty memory of the evening before. How do you know if the amount you are drinking is starting to get out of control?

Here are the five key signs that you are drinking to excess.

1. I need a drink…

You can’t say no to a drink, you crave alcohol and cannot wait for that 6 o’clock glass of wine or bottle of beer.

There is a point when having a social drink is not enough, you just need to have a drink. What started as a way to relax and put a stressful day behind you is now something you must do to relax.

2. I need to drink more to feel the same buzz…

Just that one drink is no longer enough, you need at least two or three beers to get the same effect or you find you are no longer putting the bottle of wine back in the fridge. As with any addiction you body will build up a tolerance and there is a risk you can slip into alcohol dependency.

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There are different levels of dependence and it may not necessarily involve drinking excessively, you can start with a psychological dependence, the ‘I need a drink’ feeling  or believing ‘I cannot relax without a drink’. Sadly this can all too quickly become a physical dependence where your body will show physical symptoms including shaking, sweating or nausea if you do not have alcohol in your system.

3. I have a drink most days…

Social drinking is perfectly acceptable, but when you find you are drinking most days, you need to consider if you have a problem. The National Institute of Alcohol Abuse and Alcoholism states ‘”men should not exceed 4 drinks per day or a total of 14 per week and women should not exceed 3 drinks a day or a total of 7 per week”. The American Heart Association suggest even lower levels stating that “men should not exceed 2 units/day and women should not to exceed 1 unit/day to stay healthy.”

You need to be particularly careful when you drink at home, a single unit of alcohol is classed as a measure of spirits, half a pint of average strength lager or two-thirds of a 125 ml glass of wine. Outside of the controlled measures of a bar, it is easy to find yourself serving much more than a unit and slip into drinking more than you think you are.

4. I drink alone…

Finding yourself reaching for a drink when you are by yourself could be a sign of a problem. Research has shown that drinking alone can be linked to heavier drinking and a greater risk of addiction.

There is nothing wrong with enjoying a drink at home, but be aware when you find you are regularly drinking when you are alone.

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5. I don’t have a problem with drink… Honestly…

Denial can be a big sign, if you find you cannot admit you are drinking too much. When you hear yourself saying ‘I’m not that bad…’ or ‘I just have a drink or two,’ consider if this really is the truth.

This is where friends or partners can be vital to help you. Admitting you have an issue is a massive step but can be helped by those around you helping you see your drinking is becoming an issue. If your partner or friend is in denial your role in helping them recognise and acknowledge the issue is vital. You can be pivotal in getting them on the road to recovery.

What are the risks of alcohol?

There are many health risks associated with long-term alcohol abuse. These include high blood pressure, risk of stroke, liver disease, fertility problems, impotence and an increased risk of cancer.

To understand the risks of drinking, the following is what will happen to your body as you drink more alcohol:

  • Moderate drinking – 1 – 2 units

You may notice an increase in your heart rate and your blood vessels expand. You will become more sociable and talkative.

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  • 4 – 6 units

The alcohol starts to cause a reaction within your brain, with your judgement and decision making gets affected. You may start to feel more reckless and uninhibited. Your coordination and reaction time are reduced.

  • Heavy Drinking –  8 – 9 units

Your speech begins to slur and you may suffer from blurred vision. The alcohol is unlikely to be out of your body overnight so you will most likely wake with a hangover.

  • Excessive Drinking – 10 – 12 units

Your coordination will be seriously impaired and you are at a serious risk of having an accident. You may feel drowsy and depressed due to large amounts of alcohol in your bloodstream.

Of course, in addition, you need to consider the cost of alcohol and the large numbers of empty calories contained.

How to get back in control…

If you realise you are drinking too much you can take steps to recover, the first stage is to acknowledge you are drinking too much and to be willing to make a change. If you are at an early stage, you can look to reduce your alcohol intake and give your body time to recover.

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Having a break from alcohol can help you greatly. Research by University College London has seen individuals who gave up alcohol for four weeks notice improvements to their liver function, blood pressure and cholesterol levels and were also at lower risk of developing diabetes and liver disease. A break from alcohol can be useful to ‘reset’ your drinking levels and detox. Your body and your wallet will thank you!

However, if you are alcohol dependent, you may find that a sudden reduction may cause withdrawal symptoms including nausea, sweating, a craving for alcohol and shaking. Here it is best to seek professional advice before attempting to cut down on your intake. In this way, you can be advised of a sensible programme to reduce and then eliminate your dependency safely.

Enjoy life, in control

Nobody is denying that a drink with friends or family is a great way to enjoy an evening, or that a glass of wine with a meal is anything but positive. However, it is all about recognising how much is too much and to enjoy yourselves without needing alcohol.

Learn more about drinking in popular culture with the sober drinking game, where you can learn what famous people from William Shakespeare to Dudley Moore said about drinking!

Cheers!

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

More Time Management Techniques

Featured photo credit: Unsplash via unsplash.com

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