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Getting Your Head Together In 10 Minutes a Day: A Busy Person’s Guide to Keeping Sane!

Getting Your Head Together In 10 Minutes a Day: A Busy Person’s Guide to Keeping Sane!


    Too busy in your hectic life to “take ten” to ground yourself for the day? Too much to do and too little time? Stressed out beyond belief and you can’t imagine sparing any extra time to stop and take stock and take a daily pulse? Do you want to get off this endless cycle of “to dos” but can’t seem to get away from your life “inbox?”

    Just when you feel like you cannot take “one more thing,” perhaps it’s time to try this “Get Your Head Together” plan for just one week.

    What have you got to lose? No more than 60 minutes.

    And what you can gain? A lifetime of a clearer head and a happier heart – and a chance to manage your stress rather than carry it.

    Isn’t it worth the trade off?

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    Even if you exercise in the morning before you start your day, surely you can spare 10 minutes to exercise your mental muscles! So let’s start by giving a ten minute plan to start the day off right!

    1st Minute: Start the day by writing out one positive intention.

    Think of an action or resolution that will help you put a positive spin on the day. Examples: Today I will make an effort to smile more. When I am in the meeting, I will say at least two things even if I fear sounding stupid. This will help me to less immobilized by my fears. 

    2nd Minute: Take a mindfulness moment for a morning mediation.

    Consciously slow your breathing, taking deep breaths and attempt to focus only on the sensations around you. How do you feel? What do you smell? What do you visualize? Example: Help yourself breath deeply by putting your hand on your stomach, feeling it extend and deflate as you breathe.  Most of us have shallow breathing and this “backwards breathing” as they teach in Yoga takes in more air to nourish the mind! 

    3rd Minute: Have on hand a menu of inspirational quotes or passages that you can choose from every day.

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    A moment of inspiration will prevent a lot of mental perspiration! Example:  “If opportunity doesn’t knock, build a door.” – Milton Berle; “We might not have it all together, but together we have it all! ” – Unknown.

    4th Minute: Think in “victor language and not “victim” language.

    Take an inventory of any negative thoughts that interfere with a positive outlook and take a minute to W.A.I.T. and ask yourself What Am I Thinking?  Identify irrational, judgmental thoughts and replace them with more rational thoughts. Separate fact from fiction! Example:  Replace negative and illogical thoughts such as ”My boss made me so mad yesterday. I can’t stand him” with “ I was mad when my boss raised his voice to me yesterday and scolded me, and I will tell him I do not deserve to be talked to like that.”

    5th Minute: Each day strive to be conscious of gratefulness for the gift of life.

    Identify at least three things you are especially grateful for. Example:  “I am grateful that I have a family that loves me and to whom I can give love, that I have freedom to choose a positive attitude, and that I get another chance to learn from and build on my successes and mistakes of my yesterdays”

    6th Minute: Surrender any grudges and bitterness.

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    Realize that a lack of forgiveness pulls you into the world of negativity, and strive to forgive everyone for everything. Example: “I forgive my ex-spouse for falling short in his behavior towards me, and although I do not condone certain behaviors, I will not keep the bitterness within – it only poisons me.

    7th Minute: Visualize a successful outcome today.

    Even if it does not come true the way you visualize, the positive visualization makes your attitude more positive no matter what! Example: Roleplay in your mind or visualize a calm response in dealing with your argumentative children.  

    8th Minute: Smile and Say Cheese!

    Swiss Cheese is full of holes – and so is our lives. It’s how you get through these holes that counts! So smile and embrace life’s imperfections!  Learn and grow from them! Example:  “I will make an effort to have a sense of humor when faced with obstacles instead of losing my sense of humor when things do not go the way I  think they “should.”

    9th Minute: Stretch your mind!

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    Think of a metaphor that will inspire you today. Comprise a list of metaphors to pick from each day. Think of your metaphor as your daily mascot to keep you in check! Example:  One powerful metaphor is that of the sunflower. A sunflower is big, bold, loves lightness and with enough light grows rapidly and robustly. It reminds us that if we keep thinking positively, we will flourish!

    10th Minute: Tell yourself something nice about yourself each day.

    This is called a positive affirmation. Tell yourself something you really admire about yourself, and this reminder will help you start the day off right by thinking straight to feel great! Example:  “I am proud that I keep trying new things and I embrace change.”  

    Wishing you the best on taking a time out as you work on transforming your life and yourself 10 minutes at a time! Are you truly too busy for that? I welcome comments to hear your reactions and tips!

    (Photo credit: Businessman Emotional via Shutterstock)

    More by this author

    Judy Belmont

    Mental health author, motivational speaker and psychotherapist

    The 10 Essential Habits of Positive People 11 WARNING Signs Of Unhealthy Relationships You Need to Be Aware Of Robin Williams’ Death Is A Wake-Up Call: 12 Natural Ways To Fight Depression Quick Test: What Is Your Forgiveness IQ? 7 Essential Ways That Inspirational Quotes Can Literally Change Your Day … and Your Life!

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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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