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Do You Make This One Common Mistake When it Comes to Your Health?

Do You Make This One Common Mistake When it Comes to Your Health?

Answer the following question truthfully: Are you in control of your health? Or do you let it control you?

For most folks, it’s the latter. If you fall into that category, it’s okay, because I’ll show you how to take control of your health starting with just 15 minutes of your time a day.

A Population Out of Control

The stats indicate many people struggle to control their health. According to the Centers for Disease Control and Prevention:

  • More than 1 out of every 3 adults in the United States is obese.
  • More than 2 out of every 3 adults in the United States is either overweight or obese.
  • Over 17 percent of kids ages 2-19 are obese.
  • Medical costs associated with obesity are around $147 billion per year.
  • Medical costs for people who are obese are $1,429 higher than those of normal weight.

Obesity is triggered by a number of factors, such as your genetics, socioeconomic issues, age, medical issues, etc. But guess what the number one cause of obesity is?

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Lifestyle factors.

This means what you eat, how much you exercise, whether or not you smoke, how much you sleep, etc. You probably knew this already. The reason I bring it up to you again is to prove a point: if you’re struggling with your weight and are unhappy with your current state of health, you can make a change.

Here’s how.

How to Take Control of Your Health

First, you have to want to change, so sit down and really think about the reasons why you want to get healthier. Maybe you’re sick of feeling embarrassed every time you go out to eat, or you want to look better in a bathing suit, or you want to increase your chances of being around longer so you can watch your kids grow up. Whatever your reasons are, write them down. This will serve as motivation down the road when you get a little off track (which you inevitably will). Once you decide you’re ready, talk to your doctor. When you make changes to your health, especially major ones, you need to get the green light from a healthcare professional.

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Next, map out your health goals. And by “map out”, I mean write them down. Be specific. Don’t say, “I want to lose weight.” Say, “I want to lose 10 pounds by August 1st.”

Sounds easy enough, right? So the next step is to take the goals you wrote down and place them in every spot where you spend a lot of time. This means in your bedroom, your family room, your office at work, in your car… you get the drift. The idea is to ensure that your goals are always on your mind. This helps you stick with them and stay motivated.

Commit to spending at least 15 minutes each day on healthy behaviors for the first week or two, and track those behaviors each day. These “healthy behaviors” will be highly individualized, but here are some ideas to get you thinking in the right mindset.

10 Ways to Take Control of Your Health in 15 Minutes or Less

1. Keep a food diary outlining your daily calorie counts.

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2. Spend 15 minutes walking or biking.

3. Cook a healthy dinner for yourself or your family.

4. Take a 15-minute walk on your lunch break at work.

5. Make a healthy smoothie for breakfast in the morning.

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6. Pack a salad for lunch instead of going out to eat.

7. Spend 15 minutes doing yoga or stretching.

8. Eat 5-7 servings of vegetables.

9. Take your dog for a quick walk.

10. Try to go a day without drinking any soda, juice, or other sugary drinks.

Taking Control for the Long-term

Once you spend a week or two commiting to at least 15 minutes a day, increase that number to 30 minutes a day, and continue to track your progress. According to research it takes 66 days to form a healthy habit, so if you continue these healthy behaviors every day for 8 weeks or so, you’ll be much more likely to experience long term success so you can take control of your health once and for all.

More by this author

Scott Christ

Scott Christ is a writer, entrepreneur, and founder of Pure Food Company.

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Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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