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I’m a Psychotherapist Who Sets 30-Day Challenges Instead of Long-Term Goals. Here’s Why

As a psychotherapist, I spend a fair amount of time completing paperwork that convinces insurance companies to pay for someone’s mental health treatment.

In order to help people get their services covered, I have to help patients answer questions like, “How do you hope your life will be different in 90 days?”

Asking people with a mental health problem to look that far ahead can feel like torture. People struggling with depression often can’t see 10 minutes into the future, let alone 3 months down the road.

And individuals experiencing anxiety are often consumed with the future–and they’re usually making catastrophic predictions. They might imagine themselves losing their jobs, becoming homeless, or contracting a rare disease all within the next three months.

But even if you aren’t experiencing a mental health issue, pinpointing how your life will be different 90 days in advance is tough.

Establishing a 30-day challenge can be a more effective way to create positive change. In fact, 30-day challenges (or sometimes 30-day experiments) are how I stay motivated to reach my goals–especially my fitness goals.

Most recently, I set out to see if I could get six-pack abs in 30 days. I hired Robert Brace, a fitness trainer who is known for getting people in shape fast, to help me reach my goal.

And just as he promised, over the course of one month, I saw my formerly flabby stomach morph into a muscular set of abdominal muscles. Almost every day, I could see progress, and it helped me stay on track to reach my goal.

Had I set out to do the same challenge in 90 days, I’m certain it wouldn’t have worked. Having more time would have led to fewer results. Not only do I know this from personal experience and anecdotal evidence from my therapy clients, but science also backs up this notion.

Your Brain Is Designed for 30-Day Challenges

Studies show our brains view time according to either “now deadlines” or “someday deadlines.” And “now deadlines” often fall within this calendar month.

For example, if you have a project due at the end of the month, studies show that you’re likely to start working on it earlier in the month, because your brain tells you that your deadline is looming. You’ll prioritize the project as something that is due “now.”

If however, that same project is due at the beginning of the next month, your brain will categorize it as a “later project”–even if the calendar is set to roll over to the next month within a few days

You’re more likely to procrastinate when it comes to working on the goals you categorize as “later.”

So whether you’re trying to quit smoking, or you want to lose weight, your brain will categorize a 90-day goal as something you can work on later. And if you don’t start out filled with motivation and momentum right from the beginning, you aren’t likely to pick up steam as time passes.

Why 30-Day Challenges Work So Well

Whether your goal is to pay down debt, or you want to start going to the gym, design your own 30-day challenge. In addition to your brain viewing it as a “now” goal, you’re more likely to succeed because:

  • You won’t have time for excuses. When you have a short-term goal, there isn’t time to take days off because you feel tired. And you don’t have time to make up missed work later. You have be all in if you want to reach your goals.
  • Fast progress builds momentum. Your hard work will begin to pay off fast. And when you begin to see results, it’s easier to stay motivated. Building momentum early can help you stay on course and finish your month-long challenge strong.
  • Short-term pain feels tolerable. Working hard to reach a new goal means you’ll have to give something up. It’s easier to give up time with your family or your daily latte when you know there’s an end in sight.

Create Your Own 30-Day Challenge

There are many 30-day challenges that can improve your physical health, mental health, social life, or spiritual life.

And as we approach the beginning of a new year–where many people will be setting gigantic annual goals that they never reach–it’s a great time to launch a 30-day challenge. You might find that a short-term objective is a much more effective way to create big changes in your life.

By: Amy Morin

Source: I’m a Psychotherapist Who Sets 30-Day Challenges Instead of Long-Term Goals. Here’s Why

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Dr. Paul Thompson talks about how imaging has revealed the positive effects of exercise on the brain as well as the detrimental effects of stress and cortisol on the brain. For more information visit: http://www.loni.ucla.edu/ http://www.humanconnectomeproject.org/ Photos courtesy of: LONI, the Human Connectome Project For NIBIB’s Copyright Policy: https://www.nibib.nih.gov/policies#co…

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4 Wellness Trends You Have To Try

Wellness is seeping into every aspect of our lives, from exercise and diet to sleep and work. According to the Global Wellness Summit, complete health also has become a big business, raking in $4.2 trillion a year worldwide.

As GWS prepares for its annual conference of industry professionals at Grand Hyatt Singapore October 15 to 17, we asked organizers to share their insights on the latest trends in approaches to wellness.

Nature Immersion Getaways

GWS reports that there’s a wave of global urbanization, with 55 percent of the world population living in cities. That number is projected to jump to 68 percent by 2050. A consequence of this surge in urban living is that people are seeking ways to immerse themselves deeper into nature. Hotels are accommodating by moving workouts and spa treatments into the great outdoors. But nothing captures this trend more than the rise in forest bathing.

Today In: Lifestyle

Shinrin-yoku, or forest bathing, began in Japan in the 1980s. Despite the translation, the practice doesn’t literally mean to take a bath among the trees. Instead, it focuses on soaking up the essence of the forest. The practice is supposed to aid immune systems, reduce blood pressure, ease stress, boost energy and improve sleep.

Forbes Travel Guide Four-Star L’Apothecary Spa at L’Auberge de Sedona in Arizona steeps you in its pristine Oak Creek surroundings with its Connecting with Nature offerings. Led by a certified forest bathing facilitator, the personalized sensory sessions encourage you to absorb the gushing waters, towering trees, red rocks, blue skies and local wildlife. You’ll receive a journal to record your experience. Another option is a nighttime forest immersion. Star bathing helps you find peace under the serene starlit sky amid the wooded backdrop. When the darkness of night envelops your sight, your other senses are heightened.

Tough and Transformative Wellness

Travelers want to visit wellness destinations that push them harder to conquer challenges, engage in extreme experiences and, ultimately, transform them, GWS reports.

Four-Star Four Seasons Hotel Hampshire in England has devised The Escape, an antidote to boring old fitness routines. Amid the property’s 500 countryside acres, the two-day bootcamp includes an outdoor meditation session, two “extreme” exercise classes, a nutrition masterclass, tailored treatments in the spa, yoga, tai chi and a highwire adventure.

Chatham Bars Inn hosts an ongoing Wellness Weekend series that features interactive itineraries hosted by wellness experts in stunning Cape Cod. The activities consist of mindfulness workshops, motivational lectures, personal coaching and plenty of exercise at the Four-Star hotel.

In Mexico, Four-Star Grand Velas Los Cabos targets women with its five-night Alpha Female Adventure Getaway. The rigorous schedule includes a power hike through the Sierra de la Laguna biosphere reserve, swimming in a hot spring, snorkeling and paddleboarding. The getaway also comes with a four-handed tequila massage, an 80-minute treatment that releases muscle tension. A therapist rubs the liquor into the skin to reduce inflammation.

Sleep Performance

Alongside exercise and diet, sleep is essential for optimal health. And the focus on rest across the travel industry has been one of the biggest wellness trends.

Hotels are rethinking the sleep experience. Four-Star The Ritz-Carlton, Tysons Corner is attacking stress-induced insomnia with a holistic approach. Partnering with sleep experts at Longeva, the D.C. hotel created a spa treatment that fosters a good night’s rest, a special snooze-inducing room service menu with dishes like almond butter banana dark chocolate toast (the treat’s high magnesium relaxes muscles, and bananas have tryptophan, the same amino acid in turkey that makes you drowsy after Thanksgiving dinner), a TV station that serves as a sleep machine and a take-home kit so that you can continue deep slumbers in your own bed.

The newly opened Equinox Hotel Hudson Yards in New York City was built with sleep in mind. The wellness hotel’s rooms have total soundproofing, blackout blinds and mattresses made with temperature-regulating natural fibers to prevent night sweats. If that’s not enough send you to dream land, you can employ the assistance of an Equinox sleep coach.

Digital Detox

For all the good they provide, smartphones also have sparked a slew of problems: they cause an “always on” work mentality, the overconsumption of negative news and a social media addiction that has led to an anxiety and depression crisis, GWS says.

More travelers want to go to a place to unplug, clear their minds and recover. Mandarin Oriental launched a digital wellness initiative at all of its spas in 2018. In collaboration with the Mayo Clinic, the program teaches ways to manage your relationship with technology and the stress that can accompany a constantly connected digital lifestyle. Experience it at Mandarin Oriental, Guangzhou’s luxurious Five-Star spa. The 100-minute Digital Wellness Escape homes in on the head, eyes, neck, shoulders, hands and feet.

Mandarin Oriental Wangfujing, Beijing turned its offerings into a two-night package that includes a 90-minute treatment, a class pass to nearby Pure Yoga in WF Central as well as breakfast and a healthy lunch at Café Zi.

 

 

Source: 4 Wellness Trends You Have To Try

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Last year some of the big wellness trends were collagen, intermittent fasting and CBD oil. But 2019 brings a new set of ways to be our best selves.

Bodybyboyle Online Strength And Conditioning Service

If you are at all interested in fitness or strength and conditioning, you know who Mike Boyle is. For three decades Strength Coach Mike Boyle has been at the forefront of the profession, working with a wide range of athletes and clients. From middle school, to the pros, to busy adults who want to be in the best shape of their lives, Mike has delivered results over the years that have made him one of the top presenters at seminars around the world, the author of several published books and DVDs that have shaped the industry, and owner of the Number 1 Gym in America by Men’s Health Magazine. The fitness world changes continuously so you need to always be learning the latest strategies and techniques to produce the best results. Now you can have access to everything that has made Mike Boyle so successful, on demand, right in front of you. And by everything……..Read more

Black Friday, Cyber Monday Sales Hit Another High, But It’s Not Time To Celebrate Yet – Andria Cheng

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The American sport of deal hunting and conspicuous consumption has again been on display with the onset of Black Friday doorbuster deals followed by Cyber Monday promotions enticing consumers to open their wallets and officially kick off the U.S. holiday shopping season.On Cyber Monday, an occasion the industry invented to encourage online shopping, American consumers were on track to spend $7.8 billion and make it the biggest online shopping day in U.S. history, according to Adobe Analytics. That follows record online sales for both Black Friday and this past weekend. More than $2 billion of Monday’s sales, or nearly 20% of the day’s total, is expected to come from smartphones, after mobile spending topped $2 billion for the first time on Friday, according to Adobe………………

 

 

 

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4 Health Problems You Had No Clue Were Contagious – Ivan Farkas

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We don’t mean to alarm you, but the entire world is covered in imminent death, it is well past time to panic, and if you have an actual physical alarm within reach, please do sound it. Alright, maybe we meant to alarm you a little bit. It’s just that dangerous bacteria and viruses lurk on every inch of everything, and we’re a little freaked out by that. Like, the next escalator handrail you touch could mean a painful demise. What kind of world is that? Even if you bathe in Purell, you could still catch things that no sane human would even suspect were contagious. Things like ………

Read more: http://www.cracked.com/article_25992_4-health-problems-you-had-no-clue-were-contagious.html

 

 

 

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Want To Get More Employees To Use Preventive Care? Here’s Where To Start – Cigna

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When it comes to staying healthy, a little preventive care can go a long way. According to the Centers for Disease Control, 7 in 10 American deaths each year are caused by chronic diseases such as heart disease, cancer, and diabetes. And while many of these can be prevented or detected early, the CDC says that too many Americans go without preventive care services. So what explains the disconnect? It typically boils down to inadequate communication……….

Read more: https://qz.com/1446293/want-to-get-more-employees-to-use-preventive-care-heres-where-to-start/?utm_source=pocket&utm_medium=firefox_placement

 

 

 

 

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The Global Drug Industry Putting Your Life At Risk – Srinath Perur

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In late 2012, 60 people died in two cities in Pakistan after drinking cough syrup to get high. Syrups from two separate manufacturers were involved. It was found that both were using an active ingredient — dextromethorphan, a synthetic morphine-like compound — imported from the same manufacturer in India. Indian drug authorities put a halt to production while they investigated. Tests in Pakistan revealed that the medicines seemed to contain the correct amount of active ingredient. But further tests revealed something that was not supposed to be there……..

Read more: http://digg.com/2018/fake-drugs-global-industry

 

 

 

 

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Why Can’t We Cure The Common Cold – Nicola Davison

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The common cold has the twin distinction of being both the world’s most widespread infectious disease and one of the most elusive. The name is a problem, for starters. In almost every Indo-European language, one of the words for the disease relates to low temperature, yet experiments have shown that low temperature neither increases the likelihood of catching a cold, nor the severity of symptoms. Then there is the “common” part, which seems to imply that there is a single, indiscriminate pathogen at large……..

Read more: https://www.theguardian.com/news/2017/oct/06/why-cant-we-cure-the-common-cold

 

 

 

 

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This Is The Best Time To Eat Breakfast, According To A Nutritionist – Noma Nazish

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Growing up, we’ve all heard the saying – “breakfast is the most important meal of the day.” Famous sci-fi writer Robert A. Heinlein went so far as to say, “one should not attend even the end of the world without a good breakfast.” And he couldn’t be more right. A healthy breakfast doesn’t just provide you energy to seize the day, it jumpstarts your metabolism, balances blood sugar levels, assists in weight management, even promotes heart health and improves cognitive function…….

Read more: https://www.forbes.com/sites/nomanazish/2018/10/25/this-is-the-best-time-to-eat-breakfast-according-to-a-nutritionist/#60233146d55e

 

 

 

 

 

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Welcome To Medicare’s Open Season Your Head Is About To Explode – Howard Gleckman

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It is Medicare open season. And, let’s face it, nobody has any idea what to do. The other night, I got a call from a friend who works in the long-term care advocacy world. She will soon turn 65 and is confronting the reality of enrolling in Medicare. She has been doing diligent research and creating detailed spreadsheets. And she is baffled. Some choice is good. So is competition. But needless complexity is something else entirely. And we know from behavioral science that, faced with too many choices, humans often make poor decisions or …do nothing………

Read more: https://www.forbes.com/sites/howardgleckman/2018/10/19/welcome-to-medicares-open-season-your-head-is-about-to-explode/#368279248edc

 

 

 

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