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How to Plan Your Day to Include Work, Diet, Relaxation, Workout, and Make it all Ultra-Effective

How to Plan Your Day to Include Work, Diet, Relaxation, Workout, and Make it all Ultra-Effective

There are many things that the 21st century makes a lot easier for us. Not everything, though… Despite the fact that the standard of living is constantly improving, some challenges just seem like they get more and more difficult all the time.

For example, even though there are hundreds of things, we can enjoy doing, hundreds of opportunities to take advantage of, and hundreds of tech gadgets that are supposed to help us, the lifestyle often backfires and makes getting things done much harder, especially if we want to do it effectively.

In essence, remaining productive in our day-to-day living has in many ways never been more difficult. However, it’s not something we have to just accept. No matter how busy we think we are, we can still enjoy a cool lifestyle without losing any of our productivity.

For me, and probably for many of you as well, being able to accommodate work-life balance (including things like dieting, relaxation, and working out each) is a serious challenge. It’s not impossible, though…

First, it’s important to realize that you don’t have to do everything, every single day, but in any given week, there will be at least one day when you will have to find a way to handle your work, take care of your diet, relax, and finally do your workout, all in just 24 hours…

How can you make that happen? Try the following approach.

Think in advance

The best possible starting point is to spend 10 minutes in the evening planning your next day. You can use a tool like Google Calendar to schedule your workouts and other activities, to make sure that you don’t overlook anything important.

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You need to know how much time you have in a given day and how much of it you’re going to need to complete every activity. Once you have an understanding of what you need to do, you can focus on preparation. This means things like setting the alarm clock, planning what you’re going to do first, and so on.

When doing so, consider the following points.

Warm up immediately after getting up

There are many ways to wake up in the morning. The most popular one is to drink half a gallon of coffee and leave the house immediately afterwards. How about doing a simple warm-up instead.

Start your day by doing some jumping jacks, pushups, body weight squats, arm and leg swings. Doing this for 10-15 minutes will have better effect than coffee. The other, probably even more obvious benefit is that it allows your stiff body to work out its aches and pains.

Eat a good breakfast

This is where your diet comes into play. Depending on the guidelines you’re following, there are many variations of a good breakfast. Just don’t go to the extreme with your diet… What is really important is to choose a diet that you’re actually going to be able to stick with.

A word about dieting… The word diet doesn’t always have great connotations. Many people think that a diet is something designed to make you lighter, when in fact it can have many other goals. Generally speaking, a diet is simply a well thought out approach for eating what’s good for you.

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Bring snacks with you

Snacking is the main problem for most dieters. We know eating chocolate every two hours is not a healthy habit… but many of us do it anyway. Throughout the day, you’ll find yourself craving different foods. The best way of dealing with this is to have a healthy snack on hand at all times, instead of eating less healthy foods.

Most of the time it’s just your brain telling you that it needs to consume something, but it doesn’t necessarily have to be chocolate. Now, if you’re working from home, it’s easier, but if you have a standard out of the home job then make sure to take some snacks with you to fight temptations at work.

Usually, no matter what kind of diet you’re on, things that can be considered healthy snacks are carrots, nuts, vegetables, and low-sugar fruit. (Consult your dietician on this.)

Work in intervals

Time to work now. For me, the most effective approach at working is to focus on utilizing the following intervals (and it’s not the first time I’m sharing this, by the way):

  • Work for 50 minutes.
  • Have a 10-minute break.
  • Work for another 50 minutes.
  • Have a 30-minute break.
  • Repeat.

Why is this effective? Because our brain is not able of maintaining concentration for more than 1-2 hours at a time. By providing frequent breaks, we’re actually improving our productivity greatly. (Tested on myself.)

Workout before lunch

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There are many reasons why working out before lunch is the right thing to do.

First, there are a lot fewer people at the gym.

Secondly, you get additional stimulation to focus on the rest of your day (similar effect to the afternoon coffee).

Finally, after the workout you can have a protein-rich snack or lunch which will improve your weight loss / muscle gain results (hint: protein is good for both).

Another thing great about this is that your workouts don’t have to be long. Working out for 30 minutes before lunch, 3 times a week is still a lot better than working out for 1.5 hour, once a week in the evening. Remember what I said about sticking with your plan, and not trying to be too ambitious.

You can also use additional equipment while you’re at your desk to help you lose some extra pounds. Things like the – celebrity endorsed – Flex Belt (learn more about this), for example.

Relax by doing something entirely different

Some people like to relax by going for a jog in the evening… For me, this is not a good approach. First, you’re exhausted after your workday and all you’ll be thinking about is your bed or the TV set. Secondly, as I said before, any physical activity wakes up your body (like a coffee does), and I don’t see the point of waking up in the evening, just an hour or two before you’re supposed to go to sleep…

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For most people, relaxation is only effective when it revolves around doing something entirely different from what you’ve been doing throughout the day. For instance, one of the best relaxation activities is spending some quality time with your friends, kids, spouse, Xbox 360, or simply playing with your dog.

It’s good because it’s different. Believe me, if you were to play with your dog all day it wouldn’t be relaxing anymore. The same thing is true of physical exercise or intellectual activities. For instance, if your job involves a lot of thinking then it will be very hard for you to relax in the evening by reading an intellectual book. Always, I repeat, ALWAYS do something completely different.

Prepare your food in advance

This is the final dieting advice here. Some diets are hard to follow if you don’t prepare your own food. Most of the time you won’t find quality foods in the cafeteria at the office (unless you work at Google). That’s why you should prepare your food in advance, and then simply take it with you.

The best time to do this is either in the morning (as yet another way of waking up), or in the evening (as yet another way of relaxing).

However, if you don’t like preparing your own meals, or taking care of picking the right foods, you can take advantage of many diet food delivery services (link), such as Diet to Go, eDiets, Nutrisystem, BistroMD.

Now that you have an understanding of all the elements of an effective day, round them up and prepare yourself for tomorrow. However, most importantly of all, tweak every piece of advice you get until it fits your unique lifestyle. Find a solution that you can stick with permanently.

What’s your take on this? Do you have your own way to take care of all the things listed above in just one day?

Featured photo credit:  Happy couple planning to furniture via Shutterstock

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Karol Krol

Blogger, published author, and founder of a site that's all about delivering online business advice

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Last Updated on August 20, 2019

How to Control Your Thoughts and Be the Master of Your Mind

How to Control Your Thoughts and Be the Master of Your Mind

Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality.)

I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

Who Is Thinking My Thoughts?

Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

1. The Inner Critic

This is your constant abuser who is often a conglomeration of:

  • Other people’s words; many times your parents.
  • Thoughts you have created based on your own or other peoples expectations.
  • Comparing yourself to other people, including those in the media.
  • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

Why else would this person abuse you? And since this person is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

2. The Worrier

This person lives in the future; in the world of “what ifs.”

The Worrier is motivated by fear which is often irrational and with no basis for it. Occasionally, this person is motivated by fear that what happened in the past will happen again.

3. The Reactor or Trouble-Maker

This is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

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This person can be set off by words or feelings, and can even be set off by sounds and smells.

The Reactor has no real motivation and has poor impulse control and is run by past programming that no longer serves you, if it ever did.

4. The Sleep Depriver

This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

The Sleep Depriver’s motivation can be:

  • As a reaction to silence, which he fights against
  • Taking care of the business you neglected during the day
  • Self-doubt, low self-esteem, insecurity and generalized anxiety
  • As listed above for the inner critic and worrier

How can you control these squatters?

How to Master Your Mind

You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

There are two ways to control your thoughts:

  • Technique A – Interrupt and replace them
  • Technique B – Eliminate them altogether

This second option is what is known as peace of mind!

The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

Use Technique A with the Inner Critic and Worrier; and Technique B with the Reactor and Sleep Depriver.

For the Inner Critic

When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

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“Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

  • They rile up the Worrier.
  • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
  • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
  • They are a bully and is verbally and emotionally abusive.
  • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

Eliminate your worst critic and you will also diminish the presence of the other three squatters.

Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

For the Worrier

Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

  • Increased heart rate, blood pressure, or surge of adrenaline
  • Shallow breathing or breathlessness
  • Muscles tense

Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

If you believe in a higher power, this is the time to engage with it. Here is an example:

Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

“Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

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For example:

If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

“I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

Change those fearful thoughts when they happen:

“Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

For the Trouble-Maker, Reactor or Over-Reactor

Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

  • Increased heart rate and blood pressure; surge of adrenaline
  • Shallow breathing or breathlessness
  • Muscles tension

I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

Breathe in through your nose:

  • Feel the air entering your nostrils.
  • Feel your lungs filling and expanding.
  • Focus on your belly rising.

Breathe out through your nose:

  • Feel your lungs emptying.
  • Focus on your belly falling.
  • Feel the air exiting your nostrils.

Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

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Master your mind and stop the Reactor from bringing stress to you and your relationships!

For the Sleep Depriver

(They’re made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

  1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
  2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

You can also use this technique any time you want to:

  • Fall back to sleep if you wake up too soon.
  • Shut down your thinking.
  • Calm your feelings.
  • Simply focus on the present moment. 

The Bottom Line

Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

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Featured photo credit: Priscilla Du Preez via unsplash.com

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