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6 Steps to Plan Your Week

6 Steps to Plan Your Week

When it comes to organizing your week, I’m sure it feels like the weeks fly by so quickly that you can’t help but ask yourself, “What did I do last week?” Or, “Where did the time go?” Life seems to get the best of us and soon, before we know it, we’ll be 70 years old and wondering what we have accomplished. We may not feel that time is slipping away, but once we reflect on our memories we tend to appreciate time just a little more.

I’m sure you’ve heard the term ‘Rat Race’. It seems like all we do as Americans is wake up, eat breakfast, go to work, come home, eat dinner, watch TV, and go to bed. The routine starts all over again the next day. It seems like we have become robots that are set on auto-pilot. We gaze into the television screen like there’s no tomorrow. We kiss our spouse goodbye as if we’ll always be able to kiss them goodbye. We go through the motions as if we had no emotions, feelings, or drive.

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Reality Check

You deserve to have a fulfilling and rewarding life and marriage. Not one of us are alike. You are unique, beautiful, and compassionate. Don’t allow life to take over. Live your life to your fullest potential and love those that are close to your heart. For you to start living a fulfilling and rewarding life you must plan your weeks and days around what is important and valued in your life. It’s the little things that matter, such as hugging your spouse or taking care of yourself – both mentally and physically.

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How to Plan Your Week So You Can Start Living a More Fulfilling and Rewarding Life

  1. Write down what is most important to you in your life. What are your deepest values and beliefs? What inspires, motivates and gives you hope every single day (even those days of stress and frustration)? What do you envision yourself being and doing 10 years from now?
  2. Create a schedule every Sunday evening for the upcoming week. Sit down in a quiet place in your home while reflecting on what is most important to you. Have a daily reminder, whether it be on your laptop or on your bathroom mirror, of what is most important in your life.
  3. While looking at your calendar for the upcoming week, have a pad of paper handy so you can write down notes on tasks, assignments, chores, time for yourself, and time for your spouse.
  4. Decide what needs to get done, such as assignments, chores, deadlines, and meetings. Put all of this in your calendar. It’s important that you have a set time frame for tasks like going to the grocery store or getting something done for work. We tend to get distracted, so having a set time frame for each will help you stay focused. Understand that things will pop up unexpectedly.
  5. Create fulfilling routines. Fulfilling routines are routines that will help you live a more fulfilling and rewarding life. These routines are both for your personal care and also for rejuvenating your marriage.
    Think of different fulfilling routines that you can start in your life that will make you feel more relaxed, peaceful and happy. This may be walking in the morning, talking with your spouse at the dinner table with the television off, shaving your legs, working out, date nights with your spouse, reading, writing, meditating, spending time with friends, or as simple as enjoying nature. When it comes to living a fulfilling and rewarding life, it’s important to have fulfilling routines that rejuvenate your mind, body, and soul as well as rejuvenating your marriage.
    Once you set what needs to get done and fulfilling routines in your calendar, it’s important for you to see this on a daily basis. I suggest that you print out your calendar and have it visible throughout the week. Since most of us have laptops, having the weekly schedule on our screen will be helpful for you to take a look at every time you log in.
    Once your weekly schedule is planned and ready to go, I find it really helpful to have my clothes prepared the night before so I don’t filled rushed in the morning. Take a look at the weather for the upcoming week!
  6. At the end of each day, reflect on what you enjoyed doing. This will help you be grateful of each day and ultimately live a more fulfilling life.

On a final note

When you’re at work, be at work. When you’re at home, be at home. In order to live a fulfilling and rewarding life, it’s important to stay focused on what is in front of you. For you to be successful at work, you must be focused on the current task. For you to be successful as a spouse, you must be focused on being a loving and supporting spouse. What are your values and beliefs in life? Live life in alignment with these. Schedule your week around what you most value.

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Live with passion!

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Science Says Screaming Is Good For You

Science Says Screaming Is Good For You

There are many reasons why people might scream – they’re angry, scared, or in pain (or maybe they’re in a metal band!). Some might say that screaming is bad, but here’s why science says it’s good for you.

“For the first time in the history of psychology there is a way to access feelings, hidden away, in a safe way and thus to reduce human suffering. It is, in essence, the first science of psychotherapy.” — Dr. Arthur Janov

Primal Therapy

Dr. Arthur Janov invented Primal Therapy in the late 1960’s. It is a practice that allows the patient to face their repressed emotions from past trauma head on and let those emotions go. This treatment is intended to cure any mental illness the patient may have that surfaced from this past trauma. In most cases, Primal Therapy has lead Dr. Janov’s patients to scream towards the end of their session, though it was not part of the original procedure. During a group therapy session that was at a standstill, Dr. Janov says that one of his patients, a student he called Danny, told a story that inspired him to implement a technique that he never would have thought of on his own.

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How it Started

“During a lull in our group therapy session, he told us a story about a man named Ortiz who was currently doing an act on the London stage in which he paraded around in diapers drinking bottles of milk. Throughout his number, Ortiz is shouting, ‘Mommy! Daddy! Mommy! Daddy!’ at the top of his lungs. At the end of his act he vomits. Plastic bags are passed out, and the audience is requested to follow suit.”

It doesn’t end there, though. Dr. Janov said that his patient was quite fascinated with that story, and that alone moved him to suggest something even he believed to be a little elementary.

“I asked him to call out, ‘Mommy! Daddy!’ Danny refused, saying that he couldn’t see the sense in such a childish act, and frankly, neither could I. But I persisted, and finally, he gave in. As he began, he became noticeably upset. Suddenly he was writhing on the floor in agony. His breathing was rapid, spasmodic. ‘Mommy! Daddy!’ came out of his mouth almost involuntarily in loud screeches. He appeared to be in a coma or hypnotic state. The writhing gave way to small convulsions, and finally, he released a piercing, deathlike scream that rattled the walls of my office. The entire episode lasted only a few minutes, and neither Danny nor I had any idea what had happened. All he could say afterward was: ‘I made it! I don’t know what, but I can feel.’”

Delving deeper

Dr. Janov says he was baffled for months, but then he decided to experiment with another patient with the same method, which lead to a similar result as before. The patient started out calling “Mommy! Daddy!” then experienced convulsions, heavy breathing, and then eventually screamed. After the session, Dr. Janov says his patient was transformed and became “virtually another human being. He became alert… he seemed to understand himself.”

Although the initial intention of this particular practice wasn’t to get the patient to scream, more than once did his Primal Therapy sessions end with the patient screaming and feeling lighter, revived, and relieved of stresses that were holding them down in life.

Some Methods To Practice Screaming

If you want to try it out for yourself, keep reading!

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  • Step 1: Be Alone — Be alone. If you live in a place that you can’t be alone, it might be a good idea to talk to your family or roommates and explain to them what you’re about to do and make sure they’re okay with it. If you’re good to go, move on to step 2.
  • Step 2: Lie Down — Lie down on a yoga mat on your back and place a pillow underneath your head. If you don’t own a yoga mat, you can use a rug or even a soft blanket.
  • Step 3: Think — Think of things that have hurt you or made you angry. It can be anything from your childhood or even something that happened recently to make yourself cry, if you’re not already crying or upset. You could even scream “Mommy! Daddy!” just like Dr. Janov’s patients did to get yourself started.
  • Step 4: Scream — Don’t hold anything back; cry and scream as loud as you can. You can also pound your fists on the ground, or just lie there and scream at the top of your lungs.

After this, you should return your breathing to a normal and steady pace. You should feel lighter, like a weight has been lifted off of you. If not, you can also try these other methods.

Scream Sing

Scream singing” is referring to what a lot of lead singers in metal or screamo bands will do. I’ve tried it and although I wasn’t very good at it, it was fun and definitely relieved me of any stress I was feeling from before. It usually ends up sounding like a really loud grunt, but nonetheless, it’s considered screaming.

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  • Step 1 — Bear down and make a grunting sound.
  • Step 2 — Hiss like a snake and make sure to do this from your diaphragm (your stomach) for as long as you can.
  • Step 3 — Breathe and push your stomach out for more air when you are belting notes, kind of like you would if you were singing.
  • Step 4 — Try different ways to let out air to control how long the note will last, just make sure not to let out too much air.
  • Step 5 — Distort your voice by pushing air out from your throat, just be careful not to strain yourself.
  • Step 6 — Play around with the pitch of your screams and how wide your mouth is open – the wider your mouth is open, the higher the screams will sound. The narrower or rounder your mouth is (and most likely shaped like an “o”), the lower the screams will sound.
  • Step 7 — Start screaming to metal music. If you’re not a huge metal fan, it’s okay. You don’t have to use this method if you don’t want to.

If you want a more thorough walkthrough of how to scream sing, here’s a good video tutorial. If this method is too strenuous on your vocal chords, stop. Also, make sure to stay hydrated when scream singing and drink lots of water.

Scream into a pillow

Grab a pillow and scream into it. This method is probably the fastest and easiest way to practice screaming. Just make sure to come up for air.

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Always remember to make sure that you’re not going to disturb anyone while practicing any of these methods of screaming. And with that, happy screaming!

Featured photo credit: Sharon Mollerus via flickr.com

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