4 Ways to Motivate Yourself Right Now
Follow these four steps for success and you will jump out of bed each morning ready to move forward. It all comes from goals. If you can visualize it, you can achieve it.
STEP 1
Think Big - Like Real Big! 10 years from now, where do your wildest dreams have you living, what are you doing, who are you with? Consider career, relationships, family, education, schedule, everything.
Shoot for the moon. Even if you miss, you will land among the stars.
STEP 2
Zero in on a target. In order to get to that place in 10 years, what do you have to accomplish in this first year? Be specific. Start to imagine yourself as this new person. What does your schedule look like? Begin doing the small things to put your mind in the place that says, “I can do this”.
You are what you repeatedly do.
STEP 3
Always move forward. Progress gets you closer to your goal no matter the size. Not doing anything might be innocent but your momentum dies. Set daily projects to work on, even just a subject where you are going to focus. Keep track of what you have done so you can watch it grow!
Slow progress is better than no progress.
STEP 4
Reward yourself. Make accomplishments feel good so you crave more of them. Maybe it is spending money on yourself, possibly it is visiting a location, or your reward could be taking a break. These rewards need to be predetermined and periodic. Failing is not bad, simply a learning experience.
People work for money but go the extra mile for praise.
A Test You'll Love
This one test assesses many aspects of physical and cognitive health. It doesn’t end there, learn how to improve those aspects (if needed) through 30 second Recess Breaks. Why does it matter? Your quality of life depends on it.
This Single Assessment Gives Ample Feedback
Learning this quick test will show your level of Balance, Coordination, Flexibility and Cognitive Function. Skills needed for a high quality of life.
Get the Pattern (in this order):
Step 1) Clap palms together behind your back
Step 2) Hug yourself each time alternating arm on top
Step 3) Clap palms together behind your head
Step 4) Repeat 5 times in a row without mistakes
Understand the Process:
Memorize the pattern above.
Score yourself by earning 1 point for each successful Step
There are 16 total points at each level with no time limit
Try the pattern at Level 2 explained below
If you earn all 16 points at Level 2, attempt the pattern at Level 3
Before attempting Level 4, make sure you have plenty of open space around you
Find Your Stance:
Level 1) Stand in a sturdy and comfortable way
Level 2) Stand with feet flat on the ground and together
Level 3) Stand on balls of feet (heels raised) and together
Level 4) Same as step 3 but with eyes closed
Results:
The goal is not speed, it is precision.
If you make a mistake, fix it and then move on to the next step.
The only time the test is over is if you lose balance from your stance.
If you earn all 64 points then you passed this test.
If you came short of every point, practice the Recess Breaks below and try again later.
How Will You Improve?
Balance-
Increase range of motion in your ankles by writing the alphabet in the air with your big toes
Strengthen your core muscles by leaning side to side, forward and backward then twisting
Bounce/Jump repeatedly to keep inner ear fluid less viscous (also good for digestion)
Perform eye circles without moving head, then head circles without moving the eyes
Coordination-
Practice doing 2 or more things at the same time like walking an clapping hands
Draw a shape in the air with one hand and a different shape in the air with the other hand
Practice foot patterns walking on a line. Step left on, right on, step left off, right off, repeat
Use your non-dominant hand / foot to perform tasks like eating, drinking or brushing teeth
Flexibility-
Static flexibility holds a muscle in a lengthened position for 60 seconds at a time
Dynamic flexibility moves through a full range of motion repeatedly for 60 seconds
PNF Flexes a muscle in a lengthened state for 10 seconds the stretches 10 seconds
Massage or foam rolling stretches muscles at different angles for released tension
Cognitive Function-
Improve focus by counting 100 steps in a row without losing track of your numbers
Short Term Memory: Learn a new fact or quote in the AM and then recite it in the PM
Listen to various genres of music at different volumes
Practice speaking a different language
These exercises are not simply to improve your score of this test, but to improve the quality of your life.
Age Slower and Live Better
The goal behind becoming healthier is to live a better life which entails slowing the aging process. We dig into this statement deeper with each Recess Break that customers take.
What does health mean to you?
Perhaps a better question is, What is the goal of being healthy?
As a Certified Health Coach that has worked with thousands of clients, most goals are to live a higher quality of life.
With that goal, everyone’s pathway is going to be different.
And to put it into perspective, I remind my clients that we need to slow the aging process to get there.
What does this Aging Process consist of?
It is sort of a Use it Or Lose it Philosophy.
If you are not stimulating your muscles, they atrophy. If you are not stimulating your heart, it weakens. If you are not stimulating your senses, they diminish. Use them or lose them.
More is not better, we need to use balance in our health journey.
In order to slow our own aging process, we should use our bodies near their ability (not too much over and not too much under). The conversation continues with high level athletes breaking barriers. What are the consequences of taking your body to that limit? It makes for entertainment to others but how many 100 year old former professional athletes can you name? That leads to another conversation (for another time) about quality versus quantity.
Back to our original question, how do we maximize the results of Aging Slower and Living Better?
We align our minds with the intention of knowing the benefits of the process.
For example, each time you consume a meal, understand that you are fueling your body to perform mandatory functions. Those nutrients are turning into the building blocks of your cells. Do you want the cells of our body to be built of fresh vegetables or stale potato chips?
A second example of this visualization is exercise. During a brisk walk, imagine your body functioning optimally. Your heart is a strong motor pumping rich blood through smooth arteries. Our minds are so powerful that some studies have shown physical benefit by just thinking about exercise (not enough to get healthy however it was a significant discovery to show the importance of mental power.)
To tie all of this information together, if you have a mental image of what health looks like, your pathway to getting there will simplify.
Start aging slower today with this one step:
Take a slow and deep breath in, filling every available space in your lungs. Pause and know that oxygen is energizing each cell in your body. As you exhale through tight lips, blow out negative energy that may be stored in your body. This is an example of mental imagery and connecting your mind to your health.
Follow Real Recess on social media for more free tips about wellness.
Easiest Way to Get In Shape
An outline as to how Real Recess works. Just like reading a book page by page, you can become healthier break by break. It doesn’t happen over night but by setting alarms for videos, follow 60-second routines to become healthier day by day.
A Recess Break is a short time period during your day where you focus on your own wellbeing.
Similar to when we were in elementary school and had recess time, Real Recess is simply that for real life.
To make this philosophy simple, set your Cool Alarm App to follow these steps everyday.
Morning Wake Up Routine
Mid-Day Meditation Routine
Evening Wind Down Routine
Rotating Wave Movement
Bouncing Numbers Movement
Alphabet Joints Movement
Break by Break, your health will improve.
The part of all, it’s completely FREE!
Recess at Work
Companies need to be leaders for their employees. How does that happen? Check out the Real Recess Corporate Wellness Plan. It’s not your traditional set up, so sit back and get excited for the future.
Work Hard, Play Hard!
If you work your behind off, then you should be rewarded for it.
Does your employer have a reward based incentive program?
Health and Wellness is on the top of everyone's mind these days. This subject has evolved to encompass more than just Physical Fitness. The Real Recess mission is to enhance the overall quality of employee’s lives. That starts with a mindset coming from short ‘Recess Breaks’ and building confidence throughout the day. In turn, employees become more happy and productive on a daily basis.
Here’s how we do it:
1. Survey Each Employee to Find Their Motivations and Goals in Personal and Work Life.
2. Create Daily Recess Breaks for Individual Employees to Become Happier and Healthier.
3. Track Compliance to Monitor Progress and Offer Motivation to Reach Next Goals.
First and foremost, employees understand that Real Recess is an independent company and does not report bad habits to their employer. Our number one goal is to help the employee create a confident mindset. This Lifestyle Program should not be mandatory for employees, however it should be highly encouraged by your company and leaders.
Real Recess will provide promotional material to help influence employees’ participation while matching your company culture. As Real Recess surveys your employees virtually, via phone, and through email during the first ten days we will compile baseline data for the individual as well as the company.
The plans we create for your employees start at home. They will be given ‘Morning and Evening Routines’ to help modify poor behaviors. During work hours, they will be taught 3 ‘Staple Recess Exercises’ designed to promote good habits and stimulate their mind and body. These exercises take 30-60 seconds, use zero equipment and barely disrupt their work flow. Each month, Real Recess performs easy, noninvasive assessments on your employees in order to track their progress. It is also motivation as they see themselves improving. These assessments include memory, balance and even eye tests. It is a great idea to offer rewards to employees for doing well in this program. A great reward is attendance to a company event such as a 15-minute “Meet and Greet” with the company CEO / Owner.
Call or Email Real Recess to schedule an initial interview and see if we are compatible partners. Once both parties decide it is a fit, payments are $50 Monthly or $500 Yearly per employee.
The Future of Home Design
Encourage movement in your home with a few tips. Why decorate with items that just sit there. We want to see the future of design include furniture that moves, making us want to move with it.
Some people call it Active Design.
The goal is to encourage movement in living spaces.
Think, “indoor playground meets comfortable functionality.”
What this video for some examples then read on…
Here are some guidelines we have created:
Wide open spaces should invite movement rather than be crowded with decorations.
A basketball hoop on the wall might encourage some to shoot balls at it.
A punching bag hung from the wall or ceiling might encourage some swings as you walk by.
What would you do if there were a carpeted gymnastic mat in the middle of the living room?
These all encourage play.
Imagine a swing attached to the ceiling in the middle of a room with a view.
A slide takes you down from the above loft (or take the ladder).
All of these ideas minimize time sitting still.
Always have options and the ability to change.
The underlying goal is to minimize stationary furniture.
Here are 3 Tips to Remember When Designing Your Home:
Furniture Should Move or be Climbable
Level Transitions Invite with creativity but Challenge with variety
Use Recovery Relaxation Stations for designated quiet space
Please share some of your ideas for an active zone at home.