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6 Ways to Avoid Christmas Coma

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6 Ways to Avoid Christmas Coma

The Christmas food is all gone and you sit on the couch, stomach protesting, no energy, panic rising. What was supposed to be a great holiday, a really nice time spent with your family, now feels like your own personal hell. Even though you really haven’t moved much the whole day, you feel like you could sleep for days.

What went wrong? Does it have to be like this? Christmas itself can put a lot of pressure on people, and ending up in Christmas coma definitely doesn’t help. The good news is that there are simple ways of avoiding this situation and they are easier than you might expect.

The reason you end up in Christmas coma is basically a combination of not enough movement, and too much food. D’ohh, I guess you knew that already, but simply knowing this is not enough—you still end up bloated and apathetic. The attraction of all the food and the temptation of the couch after dinner is just too powerful unless you take action to combat it.

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What you want to do is find ways to slow down your food intake, use opportunities for movement, and choose food and beverages wisely. That doesn’t sound too bad, right? You don’t have to make a lot of sacrifices, and a little bit of care will go a long way.

1. Start the day with activity

If you know you’re going to be spending a lot of the day sitting, take the chance to get some light to moderate exercise in early. If your area regularly gets snow for Christmas, shoveling it is a good exercise option: you could volunteer to help some of the neighbors shovel theirs—a guaranteed way to  increase your popularity. Another good option is to go for a walk after breakfast. Choose the activity that works best for you and fits into your schedule.

Starting the day with a little exercise wakes you up and prepares your body for the day. By getting the blood pumping a bit, your body is more prone to taking care of the food you eat later.

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2. Go for protein

Focusing on eating high-protein foods will make you feel satisfied earlier. All in all, you’ll eat fewer calories and won’t feel so bloated.

3. Drink water

Drinking water keeps you properly hydrated, whereas drinking alcohol, coffee or tea will make you lose more fluids than you take in. It’s also very easy to consume way too many calories drinking, wine, beer or soft drinks. Firstly, start the day with a large glass of water. During the day, if you don’t want to switch to water only, have a sip of water in between sips of your other drink.

4. Talk during lunch and dinner

Since we want to seize the opportunity to get closer to our family and friends, don’t pass up the opportunity to talk to them during lunch and dinner. Not only will you bond more, you will also slow down your eating, which is a good way of avoiding the post-meal drowsiness. If you slow down your food intake, your body will have time to signal to your brain when you’ve had enough before it’s too late.

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5. Don’t forget the veggies

This one is a given, and the reasons are basically the same as why you should go for protein—they will satisfy your appetite earlier. Reach for as many green and leafy options as you find on the Christmas table to give you good carbohydrates, and avoid the starchy stuff like potatoes, corn, parsnips, and pumpkin.

6. Go for a walk

A great way to interact with people more is to ask them to go for a walk with you before you park yourself on the couch. Not only will you get some exercise and fresh air while your food is digesting, you can also continue the conversation you started earlier during lunch or dinner. Who knows—maybe you solve a big global problem. You can also use  your walk as an opportunity to take some great pictures.

What’s your strategy for avoiding Christmas Coma?

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Featured photo credit:  Black and white image of pretty woman sleeping peacefully via Shutterstock

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Last Updated on October 21, 2021

How to Create Your Own Ritual to Conquer Time Wasters and Laziness

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How to Create Your Own Ritual to Conquer Time Wasters and Laziness

Life is wasted in the in-between times. The time between when your alarm first rings and when you finally decide to get out of bed. The time between when you sit at your desk and when productive work begins. The time between making a decision and doing something about it.

Slowly, your day is whittled away from all the unused in-between moments. Eventually, time wasters, laziness, and procrastination get the better of you.

The solution to reclaim these lost middle moments is by creating rituals. Every culture on earth uses rituals to transfer information and encode behaviors that are deemed important. Personal rituals can help you build a better pattern for handling everything from how you wake up to how you work.

Unfortunately, when most people see rituals, they see pointless superstitions. Indeed, many rituals are based on a primitive understanding of the world. But by building personal rituals, you get to encode the behaviors you feel are important and cut out the wasted middle moments.

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Program Your Own Algorithms

Another way of viewing rituals is by seeing them as computer algorithms. An algorithm is a set of instructions that is repeated to get a result.

Some algorithms are highly efficient, sorting or searching millions of pieces of data in a few seconds. Other algorithms are bulky and awkward, taking hours to do the same task.

By forming rituals, you are building algorithms for your behavior. Take the delayed and painful pattern of waking up, debating whether to sleep in for another two minutes, hitting the snooze button, repeat until almost late for work. This could be reprogrammed to get out of bed immediately, without debating your decision.

How to Form a Ritual

I’ve set up personal rituals for myself for handling e-mail, waking up each morning, writing articles, and reading books. Far from making me inflexible, these rituals give me a useful default pattern that works best 99% of the time. Whenever my current ritual won’t work, I’m always free to stop using it.

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Forming a ritual isn’t too difficult, and the same principles for changing habits apply:

  1. Write out your sequence of behavior. I suggest starting with a simple ritual of only 3-4 steps maximum. Wait until you’ve established a ritual before you try to add new steps.
  2. Commit to following your ritual for thirty days. This step will take the idea and condition it into your nervous system as a habit.
  3. Define a clear trigger. When does your ritual start? A ritual to wake up is easy—the sound of your alarm clock will work. As for what triggers you to go to the gym, read a book or answer e-mail—you’ll have to decide.
  4. Tweak the Pattern. Your algorithm probably won’t be perfectly efficient the first time. Making a few tweaks after the first 30-day trial can make your ritual more useful.

Ways to Use a Ritual

Based on the above ideas, here are some ways you could implement your own rituals:

1. Waking Up

Set up a morning ritual for when you wake up and the next few things you do immediately afterward. To combat the grogginess after immediately waking up, my solution is to do a few pushups right after getting out of bed. After that, I sneak in ninety minutes of reading before getting ready for morning classes.

2. Web Usage

How often do you answer e-mail, look at Google Reader, or check Facebook each day? I found by taking all my daily internet needs and compressing them into one, highly-efficient ritual, I was able to cut off 75% of my web time without losing any communication.

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3. Reading

How much time do you get to read books? If your library isn’t as large as you’d like, you might want to consider the rituals you use for reading. Programming a few steps to trigger yourself to read instead of watching television or during a break in your day can chew through dozens of books each year.

4. Friendliness

Rituals can also help with communication. Set up a ritual of starting a conversation when you have opportunities to meet people.

5. Working

One of the hardest barriers when overcoming procrastination is building up a concentrated flow. Building those steps into a ritual can allow you to quickly start working or continue working after an interruption.

6. Going to the gym

If exercising is a struggle, encoding a ritual can remove a lot of the difficulty. Set up a quick ritual for going to exercise right after work or when you wake up.

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7. Exercise

Even within your workouts, you can have rituals. Spacing the time between runs or reps with a certain number of breaths can remove the guesswork. Forming a ritual of doing certain exercises in a particular order can save time.

8. Sleeping

Form a calming ritual in the last 30-60 minutes of your day before you go to bed. This will help slow yourself down and make falling asleep much easier. Especially if you plan to get up full of energy in the morning, it will help if you remove insomnia.

8. Weekly Reviews

The weekly review is a big part of the GTD system. By making a simple ritual checklist for my weekly review, I can get the most out of this exercise in less time. Originally, I did holistic reviews where I wrote my thoughts on the week and progress as a whole. Now, I narrow my focus toward specific plans, ideas, and measurements.

Final Thoughts

We all want to be productive. But time wasters, procrastination, and laziness sometimes get the better of us. If you’re facing such difficulties, don’t be afraid to make use of these rituals to help you conquer them.

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Featured photo credit: RODOLFO BARRETO via unsplash.com

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