If you value productivity, you know that it is important to prioritize the right things. You can be busy all day without getting much of value done. But even when you focus on the "right things," your productivity can be impacted if you do not invest in one foundational practice.
Research has found this practice is associated with job-related performance and connections. When people do not engage enough in the practice, it can lead to cognitive deficits, such as "an inability to maintain attention, decreased alertness, delayed reaction time, dulled auditory and visual perception, altered emotional processing, and a general inability to think clearly" (Pilcher & Morris, 2020).
A lack of this practice impairs the "ability to judge human facial emotion, which could disrupt affective social cues valuable to interpersonal communication." This can lead to "miscommunication, social misjudgment, and tension." It is also associated with rationalizing aggressive behavior and avoiding rules that were viewed as unfair.
So, let's look at this practice and explore how to invest in it well.
Are You Investing In It?
It may surprise you that this foundational part of productivity is getting enough sleep! Take a minute to ask yourself if you believe that sleep is important. You may know it is good for your health, but do you personally value it? If we are truthful with ourselves, we may find that we do not think it is important enough to put ahead of other priorities.
In one study, researchers put a group of people in a stimulus-free room with no clock for 14-24 hours daily. Subjects didn’t know when they went to bed or woke up. Participants slept an average of 12-20 hours the first couple of nights. Over a few days, the participants' sleep began to average approximately 8 hours a night.
Many subjects seemed to be catching up from chronic under-sleeping. How long do you think you would have slept?
Look At the Numbers?
You can do a little experiment to determine how much sleep your body needs by testing your reaction time. Here’s how...
- each morning at the same time after waking up, take the reaction time test here https://www.humanbenchmark.com/tests/reactiontime.
- make a note of your score each day.
- try moving your bedtime up by 30 minutes on the fourth day. Continue with that amount of sleep for 3 days, checking your reaction time each morning.
- notice if your score is significantly different with more sleep. Pay attention to how you feel throughout the day. How is your energy level? Is your mental functioning better?
- after a few days, try moving your bedtime up another 30 minutes. Pay attention to your reaction times and how you feel.
- repeat the steps in this experiment again until you find a bedtime that seems ideal for you.
Exposure to Light
Our ancestors generally slept when it got dark and woke up when the sun came out. Now we are constantly exposed to artificial light which can disrupt our circadian rhythm and melatonin levels. We can address this by...
- avoiding screens two hours before bed (computers, smartphones, television, etc.).
- using blue light-blocking glasses.
- installing blackout shades to ensure pure darkness in your bedroom at night.
- turning off digital devices that give off light (cover your alarm clock).
- wearing a sleep mask.
- getting natural morning light.
Movement
Moving your body throughout the day is another important aspect of getting adequate sleep. It doesn't have to be strenuous; even gentle movement has been shown to improve sleep. Here are ways to incorporate movement into your daily life.
- moving at work - walk to the water fountain, stand up for a phone call, discreetly stretch in your seat, etc.
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walking - park at the far end of a parking lot, walk with a friend, take a stroll while on a call, etc.
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climbing - avoid the elevator for a few flights even if going all the way up is too hard.
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carrying - hold your child instead of using a stroller, shop with a basket instead of a shopping cart, etc.
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playing - initiate active games with your kids, enjoy sports with friends, etc.
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sitting - avoid reclining on a couch; sitting on the floor engages more muscles.
Nutrition
Everyone's body is different, so pay attention to what you put into your body and how it affects you.
- eating a lighter dinner may be helpful if you have digestive issues.
- snacking before bed might keep you from waking up in the middle of the night if you tend toward low blood sugar (hypoglycemia).
- consuming caffeine may contribute to increased energy and cortisol levels later in the day.
- adopting a low-carb or low-fat diet might impact your sleep negatively.
Stress
If your sympathetic (fight or flight) system is engaged all day, it is unrealistic to immediately switch gears as soon as your head hits the pillow. Choosing life-giving activities will offset some of the stress in your life, which can help you sleep better. You might want to…
- snuggle up with a book.
- go for a walk.
- take deep breaths of fresh air.
- listen to bird noises or other natural sounds.
- lay on the floor stretching.
- play with a pet.
- savor a small piece of dark chocolate.
- sit in silence.
- listen to music.
- spend time with those you enjoy.
- get a drink of water or make a cup of tea.
Environment
Your bedroom should be a place that makes you feel peaceful and relaxed.
- buy a comfy bed.
- keep your sheets clean.
- reserve your bedroom only for sleep and sex.
- avoid using electronics in the bedroom.
- keep the temperature slightly cool.
- wear earplugs or use a noise machine to block out bothersome noise.
If you really want to be productive, it is crucial to prioritize sleep. When you honor your body’s need for sleep, it helps you feel and function at your best! Let me know if you are struggling with your sleep, and we can discuss it at your next appointment.
Dr. Jamie, D.C.
Pilcher, J. J., & Morris, D. M. (2020). Sleep and organizational behavior: Implications for workplace productivity and safety. Frontiers in Psychology, 11. https://doi.org/10.3389/fpsyg.2020.00045
Many people have an annual checkup with their doctor to evaluate their health. It is a time for people to ask questions and bring up small concerns. The doctor might decide to run some labs or order imaging.
These preventative screenings look for concerns that may need to be addressed before they become a big issue. This knowledge helps patients make informed decisions moving forward.
Just like physical checkups, we can benefit from "Value Checkups" where we pause to evaluate how our lives align with our values. It doesn't have to take a long time. We just need to be honest and intentional.
There is only so much time in a day, energy to be had, and money to draw on. We can't do everything we want or are asked to do. So, we need to prioritize the things that matter to us most, when we can.
Let's explore how to let your values guide your decisions and what that looks like for me.
How to Start
The first step in a "Value Checkup" is becoming clear about your values. If you are not clear about what matters to you, the wishes of others can overwhelm you. These values can become your foundation when making decisions.
- Take some time to name your values - James Clear, author of Atomic Habits, suggests limiting your list to five core values. He states that "if everything is a core value, then nothing is really a priority."
- Be specific. Think about how the value might look in your life. Do this for each value you chose.
Next, look at your current situation. How much time and energy do you spend on things associated with your values? Do your finances align with your values? Or is your time, energy, and money being used on things that are not that important to you? What can you change so that your life reflects your values?
Remind yourself that it is not selfish to guard your resources, including time, energy, and money. If we try to be all things to all people, we will burn out, which won't be good for anyone (including ourselves). It is even important to consider the mental load you carry. Something may seem super simple, but if it is one more thing to remember, you may still benefit from declining.
Sometimes we will have to do things that are not always fun or easy. We may need to compromise and "take one for the team." However, if we are constantly sacrificing what is important to us, it's important to ask why. Getting to the root of that can give you direction to move forward.
Some of My Values
My health is a major value for me because it's foundational to a great quality of life. So, I prioritize eating nutritious food, moving my body, spending time with friends and family, going outside, sleeping well, and reducing stress.
Do you see how many of my resources (time, energy, money) this one value brings? Luckily, this value is connected with many of my other values like connection, nature, and movement. But it can still be hard to balance these values with other things that need to get done. This is where I need to get strategic.
Katy Bowman, author of Movement Matters, talks about stacking your life. This is when you do one task that contributes to several priorities simultaneously. It is different than doing multiple tasks at the same time. It is planning your activities to fit your goals and priorities more effectively. It helps us get the most out of each hour of our day.
Stacking My Life
Stacking my life helps me choose activities in ways that support multiple values at once. This may look like...
1. Dinners
- Values: eating healthy, spending time with my family, reducing stress
- Activity: prepare healthy food together over the weekend
- Result: this allows us time together. We have healthy meals prepared for busy nights, so we don’t grab takeout or go out to eat. It also reduces stress because we do not need to figure out a good dinner at the last minute.
- I will note that having Jared at home (Yes, he is staying home with the girls since May!) has been a game changer for my stress level on this one. He is able to do all of the shopping and is an amazing cook, so I get to come home to healthy, already-made dinners every night!). Thanks babe if you are reading this :)
2. Free time
- Values: movement, spending time with family & friends, getting outside, reducing stress
- Activities: take my girls on walks, rather than going to the gym. Take a walk with friends, rather than going out to eat.
- Results: this allows me to enjoy time outside with people while getting movement and exercise. This reduces my stress, helping me feel energized, happy, and ready for the next day.
- This summer Jared and I even started a Walking Small group with people from our church. We meet at the forest preserve each week and walk for an hour while getting to know each other and spend time in God's beautiful creation! Win Win Win! If you'd like to learn more and come join us, shoot me a message and I'd be happy to share the details!
3. Money
- Values: reduce stress (this also gives us more money to invest in our other priorities.)
- Activities: enjoying free or cheap entertainment, buying used cars, living in a house that doesn't overstretch our budget.
- Results: we have less stress surrounding money and can afford more things that align with our values. It prevents us from needing to work extra hours that would take time away from other priorities. It has also allowed us the flexibility to have Jared home with the kids for this season!
Making Room for Our Values
Saying "yes" to one thing means saying "no" to another. Living by your values will mean giving up some things you used to do. Here are some things we have done to live more aligned with our values...
- We used to spend a lot of time watching shows in the evenings. While we still watch some, we often play with the girls instead. Weeknights are also our backup time for preparing healthy food if the weekend is too busy.
- My husband and I have noticed that it is easy to get sucked into scrolling on our phones. Now we try to put our phones away as much as possible and spend time together.
- We try not to eat out at restaurants. Eating out tends to give us less nutrient-dense food and can be more expensive.
What can you do this week to more intentionally live by your values? Would the idea of "stacking your life" help?
Dr. Jamie, D.C.
Our body has an amazing ability to respond to danger. When the body detects a threat, the nervous system begins a reaction throughout the body's systems. This is often referred to as a "fight-flight-fawn-or-freeze" response.
In times of danger, this stress response can increase your chance of survival. Unfortunately, the body doesn't have a great way to decipher between the threat of being chased by a tiger and that of a more mundane concern.
For example, the body may have a "fight-flight-fawn-freeze" response from a stressful (but not truly dangerous) situation at work or home. And, since those mundane types of threat are often ongoing, our body can get stuck in this stress response.
Chronic stress can damage the body and wreak havoc on our health. So, while not all stress is bad, the key is to have enough stress to encourage growth, without letting it weigh you down.
Let’s look at the body's response to stress and what we can do to handle this chronic stress.
Fight, Flight, Freeze, Fawn
The body is designed to give you the best chance of survival in dangerous situations. You want your body in high alert if you come across a tiger!
- Hormones - release of adrenaline and cortisol
- Heart rate - increases to increase blood flow to the muscles, especially in the arms and legs, for explosive movement.
- Muscles - may cause shaking or trembling as they are ready to respond quickly.
- Eyes - pupils dilate to let more light in and improve vision to detect the threat.
- Skin - can become pale or cool due to blood being redirected to other parts of the body.
- Sweat - increases as a way to cool the body.
- Digestion - slows down to divert the blood to other higher need areas.
- Immune system - suppressed to focus energy on immediate needs.
- Hearing - more acute to detect the threat.
- Pain - endorphines reduce sensitivity to pain.
From there, your body decides if it can fight the threat or outrun it. If these options are not safe, the body may "freeze." This is when the body is not able to mobilize and is intended to avoid detection. Another response is to "fawn" or appease the threat. None of these are conscious choices; it's the body's automatic response to give the best chance of survival.
Strategies to Handle Stress
Chronic stress is often the response to ongoing stress at work, family problems, financial difficulty, or other life stressors. While stress is a natural part of life, we must learn to handle it in healthy ways.
Let's look at building our resilience, lowering the level of stress where we can, and finding ways to release stress when we are feeling overwhelmed. Think of it like a bucket being filled with water from a hose that we are trying not to let overflow. Here are some strategies...
1. Build resilience
We want to increase the amount of stress we can handle before it starts impacting us negatively. This is like increasing the bucket size, so it can hold more water. For some, this might look like:
- Yoga, mindfulness, and deep breathing exercises - Even just 5 minutes done each day can make a difference.
- Spend time outside - Kresser says, “research has proven that spending time outdoors, including contact with nature, is just as important to health and well-being as sleep, exercise, and a healthy diet.”
- Sleep - Sleep hygiene will help offset some of the impact stress has on your sleep. (Check out A Health Concern You May Be Overlooking.)
- Move - Exercise helps your body release stress hormones and stimulates the feel-good centers of the brain.
- Play - Immersing yourself in something you love helps your body release tension.
- Therapy - Working with a therapist to connect with your inner world can help build resilience.
2. Reduce the load
We want to decrease the amount of stress coming in. This is like turning the hose down or off. For some, this might look like:
- Knowing your limits
- Not over-committing yourself.
- Learning to say no.
- Releasing people-pleasing tendencies.
- Avoiding or limiting time with those who bring you stress, drama, or unnecessary conflict.
- Limiting your exposure to digital stress (news, intense shows, social media, etc.)
3. Releasing stress
We need to have some healthy techniques to use when we feel overwhelmed. This is recognizing there is water in the bucket and knowing how to pour it out before it overflows. It is important to practice these techniques before you need them, rather than trying them for the first time when you are overwhelmed. For some, this might look like:
- Take some time to journal.
- Do a guided self-compassion meditation (with Kristen Neff).
- Practice box breathing (also known as Four Square breathing).
- Use art as a tool for self-connection. (You don’t have to be an artist; even an adult coloring book can help with reflection.)
- Experiment with the 5-4-3-2-1 grounding exercise.
We can come up with practical ideas to handle (or reduce) stress when you come in for your next appointment.
Dr. Jamie, D.C.
We can learn a lot about movement from the children around us! Children incorporate movement into their daily lives in natural and spontaneous ways. In fact, sitting still is something they have to learn, because their natural inclination is to move.
Children also have fun with movement. They don't need a gym membership, fancy equipment, or an accountability partner. Movement is something they enjoy. They run, jump, wiggle, and play without thinking about how good it is for them.
Take some time to think about how often you move throughout your day as an adult. If your job requires you to sit for eight hours a day, are there ways to break it up?
Remember that movement doesn't have to be strenuous! It could be as simple as walking to the water fountain, standing up for a phone call, or discreetly stretching in your seat.
Let's learn from these little ones and rediscover the joy of movement!
A Change in Perspective
We think we are living an active lifestyle if we go to the gym regularly; however, if we are sitting for the rest of the day, we are still living a sedentary life.
According to Dr. James Levine, the director of the Mayo Clinic-Arizona State University Obesity Solutions Initiative, “Sitting is more dangerous than smoking, kills more people than HIV, and is more treacherous than parachuting. We are sitting ourselves to death.” The negative effects of sitting are even apparent in those who exercise daily.
We need to change our view of movement and find ways to incorporate natural movement into each part of our day!
Ways to Incorporate Natural Movement in Your Life
Our goal here is for long-term changes, so it is okay to take things slow and steady. Our bodies are constantly adapting to what we ask them to do, so start small and work your way up. The most important thing to change is your mindset around movement!
1. Walk instead of driving - walking is a way of life for people in many places in the world. It isn't always possible in the suburbs, but consider walking instead of driving when you can.
2. Sit on the floor instead of sitting on a chair or reclining on your couch - movement doesn’t have to mean moving your body from one place to another. I would consider it “moving more” if your muscles are more engaged. For example, sitting on a stool would be moving more than lounging on a La-Z-Boy since your muscles will be more engaged to support your body.
3. Take a movement break at work - this can be as simple as walking to the water fountain or stretching in your seat. You could also make a phone call while standing or have a walking meeting.
4. Skip using convenient tools - when we do things the old-fashioned way, we can turn daily tasks into strength-building activities.
- Food Processor - while it is a great tool for preparing healthy meals, consider chopping the ingredients yourself when you have the time
- Stroller - carry your child or give them a piggyback ride instead of using a stroller
- Grocery Cart - use a basket for short trips to the store; you can even balance the load by carrying a basket in each hand
- Hose - water your plants with a pail instead of the hose outside
4. Choose wisely
- Put on music and dance - you can do this around your house before meals or when you are about to do something sedentary
- Take the stairs instead of the elevator - you can use the stairs for the first couple of levels and then jump on the elevator from the second or third floor if you need to
- Park further away from the store - on good weather days, be sure to notice the sunshine
5. Consider the environment
- Walk on an incline - it can be more challenging to walk on an incline, but many people never have to
- Try going barefoot - this uses your foot muscles in different ways than when wearing shoes
Remember the Fun
The most important message we can learn from kids is to view movement as fun. We move more when we lean into activities we enjoy, instead of pushing ourselves to do exercises we really don't like. There may be an activity you immediately thought of when reading about movement being fun. That's great; make some time for it.
If you didn't, try to rediscover the movement you enjoyed as a kid. Did you like to climb trees as a kid? See if you can still do it, or try climbing to the top of a play structure with your kids. If you enjoyed playing sports, a class at the Warrenville Park District might interest you.
You can also think about your personality and current needs. Those who thrive off time with others may want to try some group activities, while others may prefer a walk alone. Some people prefer movements that make them feel peaceful, while others prefer adventure. There is no right or wrong for these things; it's just finding what works for you. This may change depending on your season of life or mood for the day.
How do you incorporate movement into your life? Have you found ways to make it fun? If not, let's talk about it at your next appointment. You deserve to find ways to have joy in your movement.
Dr. Jamie, D.C.
Brene Brown studied the connection between joy and gratitude. She thought the research would show that joy led to gratitude; however, it was the other way around. Gratitude actually led to joy. Other research implies that a gratitude practice can be beneficial for your physical, psychological, and social well-being.
Feelings of gratitude are good for our brains, activating the hypothalamus and flooding our brains with the feel-good hormone dopamine. Some studies have found that it decreases the prominent stress hormone cortisol and blood pressure while increasing heart rate variability.
Gratitude practices are different than having an "attitude of gratitude" or "looking on the bright side of things." For one thing, it is much more intentional than just being optimistic or thankful from time to time. It brings a little bit of structure to a concept that is so abstract.
Since it's free, does not take much time, and can be done in the privacy of your own home, it may be worth developing a gratitude practice. There are many ways to create a practice of gratitude
Let’s explore how to lean into gratefulness while honoring the hard aspects of our lives.
Finding Joy in The Little Things
When Dr. Nicole Braton’s father passed away, she decided to “find the joy in the smallest of things.” For 100 days, she intentionally looked for the little things she enjoyed. She found this practice helped her cope during the difficult season. She started encouraging others to join her in "100 Days of Gratitude."
As mindfulness coach Jill Carbone explains, “Life is strung together moment by moment. So often, we race through our days to get to the next big event, holiday, or celebration. Living a fulfilled life requires appreciating all of the moments in between, for that is where happiness truly lies.”
Simply taking a moment to recognize the little things that bring you pleasure can have a positive impact. Begin by looking for the gifts in the ordinary. Take some time to notice these little pleasures: things like a glass of ice water, your favorite food, a warm bath, hot tea, or a comfortable bed.
Recognizing the People In Our Lives
In an ideal world, we would have many friends and family connections that we are grateful for. Unfortunately, this is not always the case. During seasons of loss and loneliness, it might be difficult to find people in our lives for whom we can be thankful.
During these times, it is helpful to recognize the individuals we do interact with - the neighbor who waves to us from across the street, our mail carrier, or the person helping us at the bank.
We can also think of people who have invested in us throughout our lives, like a special teacher, kind relative, beloved neighbor, or close friend. If that proves difficult, we can take a moment to celebrate our best-loved authors, the musicians who created our favorite song, or other performers that we take delight in watching.
Experiences for Which We Are Thankful
As you look over your life, are there experiences that you are thankful for? Perhaps it’s the chance to go to college, a family vacation, or another significant event. After thinking about the big things, focus on remembering little experiences that brought you joy.
It can be something as small as the first time we went off the diving board, playing a board game with friends, walking to the park, spending time exploring a hobby, or reading a book. Every one of these moments can flood us with feelings of gratitude. Lean into the feeling for just a moment.
Gratitude When We Are Hurting
Thinking about gratefulness doesn’t seem to make sense when you are hurting. If life has been difficult recently, you may be struggling with painful emotions. Pushing these difficult emotions aside is not our goal. In fact, denying our difficult emotions can actually harm our mental, emotional, and physical well-being.
It is important to allow yourself to lean into these painful emotions and accept them without judgment. Leaning into difficult emotions can actually open you up to a whole new experience. According to Brene Brown, “mindfully practicing authenticity during our most soul-searching struggles is how we invite grace, joy, and gratitude into our lives.”
So how do we develop a gratitude practice in difficult times? Well, to start with, it must be authentic. During difficult times, we may not have much that we feel grateful for, but there are some little things that we can take a moment to notice.
By intentionally placing our attention on these small things that please us, we can authentically cultivate gratitude. We can begin to recognize the people in our lives and think about past experiences for which we are thankful.
What can you do to cultivate a practice of gratitude and lean into joy!
Dr. Jamie
Summer can be the highlight of a kid's year, but they can also struggle with boredom if they have extra time at home. You may run low on ideas to keep them entertained, and start counting down the days until school begins again.
That is no fun for anyone, and you all deserve to enjoy your summer. I want to remind you that we don't need to fill every day with activities or constantly entertain our kids. There’s value in giving our kids some unstructured time.
It may feel counterintuitive, but sometimes letting them figure out what to do on their own will bring more joy than anything we could plan. So, while children might not appreciate it, remind yourself that, at times, "boredom is a gift."
Let’s look at the benefits of unstructured play and consider how it might look for your family.
Include Time for Unstructured Play
Many of us spent nearly our entire summer outside playing with friends in the neighborhood. We were responsible for our own fun for hours and hours. But over the last two decades, kids in the US have lost 9-12 hours of free play each week.
Often, caregivers who want the very best for their children sign them up for tons of activities. While some structured activities can be great for kids, there are many benefits to independent free play. It gives them the opportunity to…
- negotiate and cooperate with others.
- explore their own interests.
- develop creativity.
- practice independence and decision-making.
- move their body in a more functional way.
Part of the magic of summer happens when we give the kids time to play without direction from adults. They learn so many things through self-directed play that they would not learn otherwise. Of course, we need to find safe, age-appropriate ways to give them this freedom.
With a very young child, this might mean shadowing them on the playground, rather than directing their play. For an older child, it might be bringing a book to the park, so you can sit to the side and let them play alone with an adult nearby in case of an emergency. Eventually, you might think they are old enough to go with some of their trusted friends. It will vary from family to family and child to child, depending on what you think they are ready for.
Responding to "I'm Bored"
Children may struggle to "find their own fun," especially at first. In those moments, it can be helpful to...
- express empathy - don't brush off or minimize their experience. Let them know that you see how difficult it is for them, without trying to rescue them from the discomfort.
- gently guide them to come up with ideas - you can brainstorm ideas ahead of time, and hang up the list where they have access to it.
- express confidence - let them know that you believe they can find some fun on their own.
- set a time frame - let them know you will check in on them after a set amount of time. You may find that they are fully engaged when you check on them.
It can also help to give kids access to a wide variety of raw materials for fun...
- lots of art supplies
- an outdoor space to explore
- freedom to make a little bit of a mess (they can clean it up when they are done)
Pursuing Interests and Passions
When children have time to explore their passions with the proper tools on their own, they can…
- pursue individual interests and passions at a deeper level.
- immerse themselves in the aspects of the hobby that they are most interested in.
- move at their own pace.
- seek to understand the subject on their own, rather than being told what to think.
Try to guide them through any problems or frustrations they face, rather than solving them yourself. Show them that you are confident they can handle most things with a little bit of guidance and encouragement.
Use Screens Wisely
Children often wear caregivers down, even when screen time limits are put in place. Excessive screen time can lead to eye strain, sleep issues, poor posture, weak muscles, obesity, behavior problems, impatience, difficulty making friends, and academic difficulties. So, a majority of their time is best used engaging in other activities.
Screen time recommendations are generally determined by the child's age (for more information, check out this article).
- babies and toddlers (no screen time at all)
- 3-5 year olds (one hour or less)
- 6+ (two hours or less)
Expectations, empathy, and distraction can go a long way when dealing with screens. Let the child know how much screen time they will be allowed. When that gets near, a gentle reminder may be helpful. If they begin to show strong emotion, remind yourself that staying emotionally regulated yourself can help the child's ability to settle. Let them know that you understand it's hard and empathize with their feelings. When they are ready, offer a few suggestions on what to do next and ask what they would like to do.
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