Tag: focus

  • Set Goals

    Healthylife® Weigh

    Part 3

    The word Smart spelled out with wood lettering and hand writing definition for setting a smart goal.

    Think of the actions you take on a daily basis as small steps toward your bigger goal. This guide has already given you many ideas for small steps, such as making half of your plate fruits and vegetables and choosing fewer sugar-sweetened drinks. Identify your next step and use the S.M.A.R.T. tool to improve the chances of reaching your goal.

    Stay motivated with the small successes you achieve along the way. Use yourEating & Exercise Tracker™every day for feedback on the effect your actions have on your energy level, mood, and weight.

    S.M.A.R.T. chart.

    © American Institute for Preventive Medicine

  • The Power Of A Phrase

    Healthylife® Weigh

    Part 4

    Mother and adult daughter having coffee together.

    Fill in the blank after the victim phrase with something you have caught yourself saying or feeling. In the third column, use an accountability phrase to re-write this statement.

    Victim Phrase

    *  I can’t…

    *  It’s useless…

    *  I have to…

    *  Why am I always the one who…

    *  I should…

    Drained Feeling

    *  Defeated

    *  Hopeless

    *  Obligated

    *  Burdened

    *  Guilt

    Accountability

    *  I can…

    *  There’s always a chance…

    *  I choose to…

    *  I’ll be the one who…

    *  I want to…

    In Control Feeling

    *  Confident

    *  Hopeful

    *  Decisive

    *  Secure

    *  Power

    © American Institute for Preventive Medicine

  • 6 Tips To Become More Productive At Work

    WORK LIFE

    Image of women at work looking at notes posted on the wall.

    Productivity means you make the most of your time. You may get more done with less time or with fewer people. But it’s not just about being fast, it’s about maintaining quality too. Learning to be productive means you can showcase your talents and abilities by doing a great job with the resources and skills you have.

    Boosting productivity is often easier said than done. When you’re tired, distracted or simply don’t know how to organize your day, it can be hard to stay productive. Try these tips to make the most of your workday – and get more satisfaction out of your career while doing it!

    1.Break down big tasks.Large projects can be overwhelming, so we often put them off because we don’t know where to start. Instead of letting a large project sit on your to-do list, write down the first step you need to do to get it done. Make it something you know you can do, and set a deadline for yourself. Once that’s done, move on to the next step, and so on.

    2.Have real conversations instead of emailing.Email chains can become time-wasters and often lead to misunderstandings or missing information. When possible, talk to someone in person or on the phone instead of starting an email trail.

    3.Check email at set times.We can’t avoid email completely, but constant inbox chimes can quickly diminish your productivity. Instead of reading every email as it comes in, turn off your email program and only check it two to three times a day.

    4.Take quick breaks when you can.Back-to-back meetings or intense work sessions can drain you. But you don’t need to wait until your lunch hour to energize yourself. If you can, take a few moments to get up and walk around. Stretch at your desk or try deep-breathing exercises.

    5.Tackle those little things to clean up your to-do list.If you have a bunch of small, quick tasks nagging at you, set some time aside to get them done. Then you can focus on the bigger, more important things without other distractions.

    6.Set your own deadlines.If a task or project doesn’t have a due date, it’s easier to put off. Even if a specific deadline hasn’t been set, you can give yourself one. This helps you avoid hanging onto those things that sit undone for days or weeks.

    © American Institute for Preventive Medicine

  • Avoiding Distractions At Work

    WORK LIFE

    Close up image of laptop with hands and phone.

    We all have days that are more productive than others. But you can be your best each day if you learn how to avoid the biggest distractions at your workplace.

    Put the phone away

    Is your phone frequently dinging with texts or people calling you “just to chat?” Do you find yourself checking social media or playing with apps when you should be working?

    Smart phones are a major cause of work-related distractions. Some employers have policies that prohibit cell phone use on the job. If that’s the case, you’ll need to follow those rules. But if your employer allows cell phones, turn off notifications and put the phone in a place that’s harder to reach. Some phones have an option that filters all calls except those from important or emergency numbers. This is a great way to allow people to reach you when it’s necessary, but to avoid non-essential calls and notifications.

    Use white noise

    If other people’s conversations or office noises are bothering you, consider ways you can soften or filter some of the sound. A white noise machine, fan or even headphones that play white noise or quiet non-distracting music may be helpful.

    Ways to get your focus back

    Everyone needs a mental break once in a while. Instead of checking your phone or social media, try these healthy tips that can energize you and help you get back to your work:

    *  Take a short walk around the building.

    *  Eat a healthy snack, such as fruits, vegetables, or lean protein.

    *  Drink a glass of water. Add a lemon or cucumber slice for more flavor.

    *  Get up from your chair and stretch for 3 minutes.

    *  Clean or organize your workspace. Clutter in your space can make your brain feel cluttered, too.

    © American Institute for Preventive Medicine

  • The Dangers Of Distracted Driving

    WELL-BEING

    Image of women driving while looking at her phone about to hit a pedestrian.

    Though driving a car may seem like a simple task, it requires quick reflexes, concentration and reasoning. When a driver is distracted, some – or all – of these important skills can be lost.

    Distracted driving means the driver is doing something other than focusing on the road ahead. It can be anything that takes the driver’s mind off of driving, hands off the wheel or eyes off the road. In the age of smartphones, tablets and other electronic devices, it’s easy to get distracted when driving – even for just a second.

    Though it seems harmless, a quick glance at a phone to read a text can be dangerous or even deadly. The National Highway Traffic Safety Administration (NHTSA) says sending or reading a text takes your eyes off the road for 5 seconds. That’s like driving the length of an entire football field with your eyes closed if you’re going 55 miles per hour. In that amount of time, a driver can hit a pedestrian, run a red light or stop sign, or crash into another vehicle.

    The NHTSA says nearly 3,500 people died and almost 400,000 were injured in 2015 due to distracted driving crashes. Here’s what we can do to help stop distracted driving:

    *  Never use a phone while driving. Put it in the back seat or out of reach to reduce the urge to look at it “just for a second.”

    *  Talk with your teens about distracted driving and tell them that the texts can wait. Lead by example.

    *  Sign a pledge to not drive distracted and stick to it. Ask family members and friends to sign it too. The “It Can Wait” pledge is available atitcanwait.usaa.com.

    Did you know?

    There are laws that prohibit distracted driving. Talking on a hand-held cellphone while driving is banned in 15 states and the District of Columbia. Text messaging is banned for all drivers in 47 states and the District of Columbia.

    To learn about your state laws, go towww.iihs.org/iihs/topics/laws/cellphonelaws.

    © American Institute for Preventive Medicine

  • Exercise Is Healthy For Your Mind

    BE FIT

    Image of older Asian couple brisk walking.

    Regular exercise offers many health benefits. You may already know it helps you stay strong and healthy, and can help you lose weight. It can also help prevent heart disease, diabetes, arthritis, and other diseases. But exercise is doing good for another vital organ in your body: your brain.

    Studies are now showing that regular aerobic exercise can help your brain work better. This includes:

    * Better memory

    * Ability to switch tasks

    * Ability to plan activities and stay organized

    * Possible reduced risk of Alzheimer’s disease

    Although researchers don’t know exactly why exercise helps the mind, there are some possibilities. It increases blood supply to the brain, and helps it form connections. These connections are responsible for forming memories and thinking about future activities. Exercise also improves an area of the brain that remembers and learns.

    Source: National Institute on Aging

    © American Institute for Preventive Medicine

  • How To Make Fewer Mistakes At Work

    WORK LIFE

    Image of clock with person sleeping.

    Do you want to be your best at your job and avoid mistakes? There’s a healthy and simple way to do this: GET ENOUGH SLEEP.

    The National Sleep Foundation (NSF) says almost half of Americans said poor quality sleep affected their lives in the past seven days. And, many people report getting poor sleep on a regular basis.

    This poor sleep adds up to poor job performance, says the NSF. In one poll, up to a third of people admitted to falling asleep or feeling very sleepy at work in the last month. This can lead to minor errors, such as a typo in a letter to major mistakes that affect your career.

    When your body isn’t rested, it affects your brain and thinking in ways that could hurt your job performance and even hurt others. One study showed that when on-call resident doctors work overnight, they report 300 percent more medical errors that led to death than those who worked a 16-hour shift.

    Experts at the NSF say you should get at least seven to eight hours of sleep a night. Try to go to bed and get up at the same time each day, and create a relaxing bedroom environment for sleep. If you have chronic sleep problems, see your doctor for help.

    © American Institute for Preventive Medicine

  • Is Multitasking Really Helpful?

    WORK LIFE

    Concept image of man running with laptop.

    It seems that today’s world is built for multitasking. With smartphones and tablets, you can check your email, surf the web, and chat from nearly anywhere. And at work, you may be typing while on a conference call or checking messages during a meeting.

    But the American Psychological Association (APA) says this culture of multitasking could actually be harmful, not helpful. The brain is only capable of doing one thing at a time, and therefore, multitasking in itself is not truly possible. Your brain actually switches back and forth between tasks when you think you’re multitasking, says the APA. This process of switching costs you time, and can make you less efficient.

    In addition, Harvard Medical School says multitasking leads to errors and mistakes at work. Maybe you’re shifting back and forth between activities or thinking about something else (like the dinging of your smartphone) while you’re supposed to be doing a task. As a result, you may be more likely to miss details or forget to do things.

    So how do you break the multitasking habit? Find your main sources of distraction and put them aside. If your smartphone is the problem, try putting it in the next room or out of sight while you work on a task. At the very least, silence alerts you don’t need right away such as emails and text messages.

    If the beeping of your email at work is keeping you from focusing on your task at hand, consider closing your email program and only checking it at designated times.

    Cutting out the main sources of distraction can help you stay focused and productive at work or at home.

    © American Institute for Preventive Medicine

  • Solve The Homework Hassle

    FAMILY LIFE

    Image of father helping son with homework.

    Do you dread those long nights of homework hassle-for parents and students? Homework does not have to be a time of great stress for families, according to Paula Kramer, chair and professor of occupational therapy at University of the Sciences. Dr. Kramer suggests the following ways to help avoid arguments over turning off the TV and hitting the books:

    *  Come to an understanding with your child that homework is a necessity-and must be done every day.

    *  Communicate (in person and by email) with the teachers and find out how much time the student is expected to devote to homework each night. Setting expectations and time limits will make the child more productive.

    *  Allow for active playtime before homework. If the child does not have an after-school activity such as a sport or dance class, provide 45 minutes to an hour for the child to engage in active behavior prior to homework. The physical activity will help the child burn off energy, settle the nervous system, and refocus mentally for homework.

    *  Create a designated area for homework and studying-desk in a bedroom or the kitchen table. Just keep the homework spot the same, quiet, and free from distractions.

    *  Create charts to track homework progress. The chart will not only set a schedule that visibly shows that homework needs to be done every night, but will also allow the child to track progress. Rewards can be given for homework completed successfully a few nights in a row.

    *  Use positive praise to encourage good homework and study habits.

    *  Be a role model for the child. School cannot teach everything. Responsibility for successful behavior also lies at home. Parents need to take an active role in their child’s education and should check in on the child during homework to make sure it is completed properly.

    © American Institute for Preventive Medicine

  • The Best Foods To Help You Focus

    HEALTHY EATING

    Image of different vegetables shaped into an apple.

    You know the right foods are good for your body, but did you know they can help your brain too? Many foods can actually improve brain function, according to the Academy of Nutrition and Dietetics:

    *Vegetables.All vegetables can benefit the brain, but certain vegetables seem to be especially helpful. Cruciferous vegetables like broccoli, cabbage or cauliflower boost brain power. Dark leafy greens, such as spinach, kale, mustard greens and dark lettuce, also improve concentration and memory.

    *Dark-colored berries.Blackberries, blueberries and cherries have nutrients that your brain needs for optimal function. Fresh or frozen are great options. If you choose dried fruits, read the label and avoid any with added sugar.

    *Omega-3 fatty acids.Fatty fish, such as salmon, bluefin tuna, sardines and herring contain high amounts of omega-3 fatty acids. Vegetarian sources include flaxseeds, chia seeds and walnuts.

    In addition, these foods are also great for your heart and overall health. Try working them into your daily diet for maximum brain benefit and a healthier you.

    © American Institute for Preventive Medicine