Posts tagged ‘mental-health’

Distractions IMPACTS concentration

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Filter Out Distractions and Interruptions to Improve Memory

By Mehmet C. Oz, MD, and Michael F. Roizen, MD

Feeling scatterbrained? If you’re having difficulty focusing on a good book, the nightly news, or even your spouse because the kids, pets, phone, TV, flashing e-mail, and more are driving you to distraction, don’t blame the interruptions. It turns out that a prime reason for midlife concentration lapses and late-life memory problems is an increasing inability to filter out the clutter — both human and digital distractions.

A growing stack of studies shows that although 30-something brains can focus on a topic with laser-beam precision while ignoring multiple distractions, older brains have frayed mental filters that let other information in, no matter how hard they’re trying to concentrate. It’s like looking at the world (or at least that pile of paperwork) through a wide-angle lens that also sees the unwashed dinner dishes, the beautiful sunset, the accountant’s memo, or the article you’ve been meaning to read.

Try this 4-step meditation plan for sharper focus

American and Canadian researchers stumbled onto this concentration issue while using MRIs to scan people’s brains as they performed memory-related problem-solving tasks. Older people in the study couldn’t concentrate inside the banging, clanging MRI machines, even when wearing earplugs. Their brain scans revealed the extra mental effort used as they tried to filter out the distracting noise, tipping off researchers to the mental challenges of concentrating.

Here’s how to both minimize age-related distraction problems when you need to focus and how to put them to use when you need to think and see the big picture:

  • Turn off distractions. You can recapture much of your sharp focus by removing distractions when you have to do mental work. Don’t pay bills while watching TV. Turn off the radio when you’re starting an important conversation with your spouse or when you’re loading new software onto your computer.
  • Clear your desk, organize your house. Visual clutter can slow down your mental capacity so that decision-making takes more time and effort. Give your brain cells less to ponder by sweeping unnecessary stuff from your workspace, cooking area, computer desktop, closets, and even your car.

7 steps to a more organized life

  • Turn distractibility into a mental asset. Harness your well-seasoned brain’s ability to retain lots of information by giving “multisensory learning” a whirl. That’s when you use several senses at once to enhance learning and memory. Instead of reading a long magazine article about the growing list of presidential candidates, watch an in-depth TV show about them. Getting the audio and the visual is an asset in this case.
  • Enjoy seeing the forest, not just the trees. Having a more flexible mental filter in place means you take in more pleasure, too. Whether you’re walking in the woods, biking on the boardwalk, or people-watching, chances are you’re noticing more than you did in your 20s and 30s. Savor it!
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God Made A Dog

A must see…

Click & Watch:

   God Made A Dog

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Feeling sad, lonely…you don’t need medications, you need some DOG TIME!

I’m a believer in exercise and being active with others; however, there are times when all I want is to hang out with my dog.

A dog is LOVE! 

They loves us unconditionally and are always happy to see you return (even if you just left the room and returned, priceless how they acknowledge our presence).

I’m so grateful for my 4-legged blessing who makes my life better.

So many great movies and TV shows based around dogs, from Lassie to My Dog Skip and Homeward Bound.  What’s some of your favorites?

Dog is God spelled backwards…a  mirroring of what LOVE truly is.  TCOY!  Coach Lucy

Laugh until your belly hurts…fun puns.

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  • Punography
 
I tried to catch some fog. I mist.
 
When chemists die, they barium.
 
Jokes about German sausage are the wurst.
 
A soldier who survived mustard gas and pepper spray is now a seasoned veteran.
 
I know a guy who’s addicted to brake fluid. He says he can stop any time.
 
How does Moses make tea? Hebrews it.
 
I stayed up all night to see where the sun went. Then it dawned on me.
 
The girl said she recognized me from the vegetarian club, but I never met herbivore.
 
I’m reading a book about anti-gravity. I can’t put it down.
 
I did a theatrical performance about puns. It was a play on words.
 
They told me I had type A blood, but it was a Type O.
 
A dyslexic man walks into a bra.
 
Why were the Indians here first? They had reservations.
 
Class trip to the Coca-Cola factory. I hope there’s no pop quiz.
 
Energizer Bunny arrested: Charged with battery.
 
I didn’t like my beard at first. Then it grew on me.
 
What do you call a dinosaur with an extensive vocabulary? A thesaurus.
 
When you get a bladder infection, urine trouble.
 
What does a clock do when it’s hungry? It goes back four seconds.
 
I wondered why the baseball was getting bigger. Then it hit me!
 
Broken pencils are pointless.
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Do You Need A Technology Detox?

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We’ve increased technology yet become more sedentary, stressed and isolated. 24/7 techno junkies. Technology can be an addiction and anything to an extreme results in imbalance, thus will produce issues.

Brad Keywell blog post

Wellness is about balance: head, heart and body.  Often a person is depleted in one or two areas and the consequences are revealed.  For example, if a persons priority is to lose weight, beware. Granted there has been a short term goal and commitment; however, if it is not attached with an emotional long term goal (lifestyle vs. losing weight), the roller coaster will most likely continue.  Instead, decide to get healthy and in the process you will need to lose weight.

There are many apps and technology tools to help; however, the motivation needs to be internal.  Dig a little deeper and get to know your “why”.  Attach emotions to it too.  Then, when those challenging days come, and they will, remind yourself of your WHY.

Technology may wake you in the morning and be a part of your everyday life; but utilize it well. Remember to embrace face-to-face relationships, enjoy nature and relaxing without your phone or computer .  Detox from technology for a few hours each day and even for a day.

I remember taking a week’s vacation to the Bahamas’ with my teenage daughter a few years ago.   We choice to detox with no cell phones or e-mail.  The first day we were adjusting to the disconnect but after that, the vacation time was truly that…a vacation.

Are you plugged in 24/7?  Take my TCOY Challenge and detox from technology.  Spring is here…get outside and enjoy all Mother Nature has to offer.

BREATHE:  Inhale WELLNESS.  Exhale sickness. 

Your HEALTH is calling…don’t wait for the 911 call to answer.   Coach Lucy

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Are You Guilty of “Goal Vaulting” In Life?

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Are You Guilty of “Goal Vaulting” In Life?

Decades ago I heard the term “goal vaulting”. It was a real eye opener about the way I was reacting with my personal competitions and in some areas of my life.  Awareness is the first step in change and I’m happy to have learned this lesson sooner rather than later in life.  Allow me to explain the concept and how it may be impacting your life too.

As a competitive athlete I am very determined, disciplined and committed.  Any strength can become a weakness if not balanced. My desire to be a professional athlete meant daily training and competing in two or three tournaments every month. I put a tremendous amount of pressure and demands on myself during my highly competitive years.

Granted, I had numerous sponsors and the prize money was only given to first and second place finishers but, there’s more to competing than winning or losing.  The mental aspect is as important as the physical.  I was “goal vaulting” my performances.  I would train and focus on competing in a specific tournament, play well, and even win. However, while driving home I was already diminishing my victory and thinking about my next tournament.

Goal vaulting is jumping from one goal into the next goal without taking time to acknowledge and celebrate your efforts and achievement.  As you can imagine, this can create burnout and other challenges.

Have you ever had a project in school, at work or at home that involved an intense amount of time and effort to complete?  Once finished, did you immediately immerse yourself in another project or did you take some time to reward yourself for all your hard work?  This can even apply in relationships; parents often fail to realize the effects of their influence until after their child becomes an adult.

Sadly, I feel today’s society focuses far too much on just the end results, pushing many to the brink of exhaustion striving for constant perfection.  Therein lies the misconception, perfection is short lived, if obtained at all.  Life is not about perfection nor the destination; it is about the journey and what happens along the way.

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One of my all-time favorite books, which later became a movie, is The Peaceful Warrior, by Dan Millman.  The story contains great insight and wisdom and, because it made a profound impact on me, I highly recommend it to others. Live in the present moment not in the past or the future.  Enjoy the journey, be happy and find the joy in life.

My competitiveness is still alive and well but my focus is on striving to be the best I can every day in every situation, on and off the court.  We can only control our efforts, not the outcome. Worrying is negative goal setting for the future and fear-based.  Let go of the past and spend time focusing on the present, in faith.

Our greatest fear isCLICK HERE (this is true for everyone)!

January is, for many, a time to set goals with the start of the new year.  My advice is: focus on your WHY.  Knowing “why” attaches emotion to the goal and this internal motivator will inspire you when the external factors begin to press down on you.

It is never too late to be what you want to be.  Every day provides new opportunities.

Interested in learning more about my personal wellness coaching, company wellness program or learn more about my speaking engagements?  Contact me ~ Video Business Card.    Confidence comes in DOING…so let’s DO WELLNESS together.  Until next month…TCOY

Coach Lucy

A candle loses nothing

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3 Tips during Holiday Season

Don’t Halt During the Holiday Season.

Like the last two minutes of an intense football game, the year end can be difficult to keep up with as there typically seems to be less time and more things to do. Schedules and routines are often lost in the hustle and bustle of the season.  But take heart and allow me to share some simple tips that can make the next month and beyond more rewarding emotionally and physically.

  1. ACTION REQUIRED – Keep Moving! While getting to the health club or workout in during the holidays, you can still find time for movement by thinking ahead and making a plan. Everyone feels better after having worked out as it releases tension, stress and is great for your overall health. Keep things simple, and consider a more basic routine, the key is doing something. Consider using some of your family time to take a walk after dinner and the family dog would love this too!  Going up and down…do some step workouts. Stretching is another easy to do wherever you are activity. For strength training, take 5-10 minutes and do some quick lunges, squats and push-ups, or take the stairs rather than the elevator. If you are used to a full exercise schedule, it’s ok to reduce the amount of activity, but you won’t want to start off the New Year feeling out of shape, carrying extra pounds and sore muscles.  Be sure and keep hydrated with H2O!!
  2. SHOULDERS & HEAD BACK…Posture. Whether you are waiting in line at the  store, watching a movie or working on the computer, take note of you posture.  Are you slouching?  This not only is bad for you back but impacts your breathing too.  Be kind to your spine and it will support you well.  Make a pack with family and friends to hold each other accountable, it’s easy to do, easy not to do.
  3. TAKE FIVE – Refocus and remember, this too shall pass (good or bad). We often fail to realize that stress is primarily self-induced.  How we react to things is in our control.  Granted, hormones play a significant role, but we are wise when we can take five and step away from the intensity to regroup and center ourselves again.  Let go and breathe (through your nose): Take five deep breaths, inhale for five, exhale for five and repeat five times.  Empty your mind.

Perhaps most important of all, try to focus on what you have not what you don’t have. Spend time with friends and family, or maybe just some extra time alone. Personally, I believe it’s a wonderful time to slow down and reflect on priorities.  Remember, there is always someone worse off and when you see someone without a smile, give them yours.

Be mindful…Life is a journey not a destination.  Take a moment to watch this inspiring video of people practicing random acts of kindness and love.

Happy Thanksgiving and may the holiday season be a blessing to you and your family.

Coach Lucy

Post Event – 4th Annual Tweak the Treat

It’s the habit, not the plan, that makes all the difference; action is required.  TCOY = Take Care of You    Coach Lucy

Thank you all for sharing in my vision…

In 2009, I set out to create a family event focused on Total Wellness (head, heart and body).  By changing the way we THINK (head), giving/ sharing with our troops (heart) and getting physically active (body)…we will be healthier and happier!  It’s working too; the event not only has regular attendees but each year it continues to grow and impact more lives.

Imagine the JOY on  the troops faces when they receive the care-packages with treats and cards of appreciation just days before Thanksgiving!  Holidays can be tough on anyone but being thousands of miles away from home and loved ones makes it even more challenging.  Yes, lives are being touched in a beautiful way here and abroad.

Mirroring:  Things CAUGHT rather than TAUGHT.  Children watch and respond to what they see.  A returning family approached me and told me while they were out “trick or treating” with their daughter, she turned to them and said, “Look at all this candy I’m going to be able to share with the troop!”   How priceless is that!!!

During the event, kids are given the opportunity to have their faces painted by the talented Carol Miner of Balloon Garden.  Also, they get active by going into to the KIDS GYM to play on the climbing wall and other fun activities.  In addition, local sponsors provide family fun activities  to participate in later.

A special  THANK  YOU to Specialist William Longston, Army, who represented our Military at the 4th Annual Tweak the Treat event on Sunday, Nov. 4th.  This young man is a graduate from Olathe North and told me “I love being able to serve our country!”  His passion is obvious and we are blessed as a nation to have wonderful soldiers such as BJ.

Keep our troops in your prayers.  Also, help me in thanking the sponsors who donated…

Sponsors:

TCOY Wellness, Durrie Vision, Klein Orthodontics, Appletree Cosmetic & Family Dentistry, Dr. Cindy Taylor owner of Quivira Crossing Vet Clinic, Dr. Michael Flanery DC, Diana & Randy Foster – The Studio 56,  Team Mannatech, Rosco Halsey – Edward Jones, Prairie Life Fitness,  Tiger Rock Karate – Olathe,  Carol Miner – Artist  at Balloon Garden (face-painting), Bethany Spilde – Social Buzz Media, Monkey Bizness & Little Monkey Bizness, St. Andrews Golf,  Title Boxing,  Cosmic Golf, Kosama, Planet Beach Contempo Spa, Jennifer Shelton Yoga along with numerous friends who stepped up to help make this a truly awesome and memorable event.

Valley Park Elementary joined in the efforts too and has been collecting candy all week long…a lot of candy too!

Thank you one and all!  Video coming in December. I want to include pictures of the TROOPS opening up and enjoying the care-packages.

To learn more about the event:

http://overlandpark.macaronikid.com/article/379897/4th-annual-tweak-the-treat

“LIKE” the fan pages – http://www.facebook.com/tweakthetreat

“It is the soldier,not the reporter who has given us freedom of the press. It is the soldier, not the poet, who has given us freedom of speech. It is the soldier, not the organizer, who gave us freedom to demonstrate. It is the soldier who salutes the flag, who serves beneath the flag. And who coffin is draped by the flag, who allows protester to burn the flag.”   Unknown

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