My intention is to post a Thoughtful Thursday column each week and share some of the insights I have learned in the past week. Here are some of the things I’ve learned this week:

Optimal Living Daily – If You’re Feeling Stuck, Look Inward by Emily Rose Barr

• If you’re feeling stuck on a relationship, a longtime goal, a time-consuming project, a career move, or some other aspect of life, pause and look inward. Utilize this period as an opportunity to:
  • Get to know yourself better. Ask yourself what makes this decision challenging and examine your answers closely. Use them to hone in on your values and what matters most to you.

• Connect with others. Being vulnerable fosters deep relationships and engenders feelings of safety and understanding when we experience the gift of being heard.
• Recognize your limits. Ask yourself what you could do differently that would make the option of sticking things out more appealing. Decide which variables you can start to conquer.
• Recharge. Give yourself space and time to recharge. Switch up your surroundings, go on a walk, sleep, etc.
• Practice gratitude. Take a moment to reflect on all that is going right in your life and be grateful.

I really enjoyed this post from Gabe the Bass Player this week:

https://www.gabethebassplayer.com/blog/thoughts-and-actions

Thoughts And Actions

September 16, 2024

“If you’re not going to do something about it, stop thinking about it.

If you’re not going to put action behind the things you spend a lot of time thinking about, it’s worth thinking of something else. Something that you’re going to move from thoughts into actions.

Your time and your thoughts are precious and powerful so it’s important to spend them in ways that make a difference to yourself and to others.”

Life Kit – Boost your mood in 15 minutes

• Cold plunging – submerge yourself in cold water. A quick dip in cold water can improve your mood. Find a body of water in the 50–60-degree range and prioritize safety. Plan to warm up fast after.
•  What is the least amount of movement needed to offset the risks of sitting? Just taking a 1-2 minute walk each hour helps to lower blood pressure (as opposed to sitting for 8 hours straight at work). Walking/movement five minutes per hour = more impressive results – lower blood pressure, less fatigued, better mood. If you have a few minutes, move your body for a better mood.

• Create something. Make art – color, paint, pottery, etc.
• NPR Joy Generator app
• Tap into ASMR to calm your mind.
• Watch cute animal videos or cuddle with your cat/dog.
• Reflect on memories/nostalgia. Go through your camera roll. Listen to old music hits.

The Liz Moody Podcast – 5 Things I Did to Fix My Phone Addiction

• Treat the dopamine problem with dopamine solutions. Intentionally seek out hard things – a cold shower, a challenging crossword puzzle, allowing for discomfort each day. Exercise. Move your body every day. Less addicted to phone, more dopamine

• Turn your phone to gray scale. Makes phone unappealing – less bright addictive colors
• Remember the 23-minute rule. Science shows the need to check your phone is temporary. If it takes you 23 minutes to get into a state of full focus after checking your phone, remind yourself that if can make it through 23 minutes, you will enter a state of flow and focus.

• Create physical barriers to being on your phone. Phones are designed to be more powerful than our willpower. Don’t have your phone in the room when you’re trying to get work done. Use an alarm clock instead of your phone. Brick device – Iphone only

https://apps.apple.com/us/app/brick-ditch-distractions/id6448794069

• Create a “What do I really need?” menu. What are you looking for your phone to give you right now? Joy? Consult your joy list – getting out in nature, singing, coloring, reading, walking, music, etc. Bored? Novelty-reducing boredom – plan something fun. Rest? Nap, meditate, read, etc. Every time you reach for your phone, ask yourself what you really need and brainstorm options that satisfy that need on a deep and true level.

I look forward to reading, learning, and sharing more with you soon!