1. Be Realistic!

A sure fire way to set yourself up for failure is to set unattainable goals.  Rules that are too strict are easy to break and when you break your resolution once it’s pretty common to adopt the “oh well.. I tried” attitude.  Before you know it you’re back to your old habits.  Start with small goals.  Create a timeline which gradually increases your commitment to your resolution over time.  Waking up January 1st and saying today I begin my 2 a day work outs 7 days a week after 7 years of being sedentary is suicide!

2.   Talk About It!

Don’t keep your resolution a secret.  Post it on social media, tell you friends and family, tell the mailman, tell your cat, tell anyone who will listen.  This will make you accountable for your goals and also create a support network of people, (and pets) to keep you motivated and on track!

3.  Give a Dog a Bone

Don’t forget to reward yourself along the way.  Don’t wait until you’ve lost the 50 lbs you set out to lose or you’ve put on your 30 lbs of muscle.  Set small goals that help you track your progress and treat yourself to something special when they are achieved.

4.  Tough it Out!

Experts say it takes 21 days to form a habit and 6 months to make that habit a part of your personality.  Muscle through those first 21 days knowing that it is going to get easier!  If you need to think in smaller timeframes, it is also been said that you can do anything for 24 hours.

5.  Don’t Give Up!

Hey… I hate to break it to you but you’re going to fail at some point.  Keep in mind it doesn’t need to be January 1st to make a resolution.  If you run out of steam and find yourself relapsing to your old habits take a break, compose yourself and recommit!  Try to get to the root of where things went south and amend your plan accordingly to avoid future relapses.

Alright..  Who gave you the idea that you need to be 2 years old to take a nap?  You need to tell that person to think again!  (Also tell them to read and share our blog while you’re at it.)  Instead of grabbing your usual double shot caramel machiatto soy milk extra dry double hot no whip coffee, grab some shut eye instead.

I know, I know, you’re probably thinking that wont fly in my office..  “What do you think this is Google and my boss supplies nap pods?”  However..  I’ll have you know…  You CAN recharge your batteries in probably the same amount of time or less than it takes to visit your local barista, say the name of your favourite caffeinated delight, wait for your exceptionally long named beverage and get back to your desk!

A twenty minute nap is enough to revive you without giving you sleep inertia, the groggy feeling that can result from a longer snooze.

Here are a few tips to help maximize the benefits of your shut eye!

1. Know your rhythems. Notice when you start to feel drowsy each day.   When you feel your energy begining to dip, rather than fighting it, give yourself permission to close your eyes, breath deeply and rest.

 

2. Find a dark quiet space. This will reduce sensory stimuli. You can also close blinds, wear an eye mask and put in ear plugs.

 

3. Set an alarm.  Using a timer allows you to drift off without worrying that you might doze off and miss that meeting!

 

4. Lie Down.  If possible try to get as horizontal.  It’s much harder to fall asleep when sitting upright and also, a full recline generally produces a better recovery period.

 

5. Go undercover. If you are able to cozy up in a blanket or wrap of some sort, do it! This will help to regulate your body temperature which tends to drop when you are sleeping or inactive.

 

6. Meditate.  If you can’t sleep focus on slow deep breathing or a mantra.  This can trigger the parasympathetic response you’re after.  Bonus: Quieting your mind may also help you nod off!

So lets be real here. I’d love to say, put down your phone, but we all know that isn’t going to happen anytime soon. The average person sends and receives approximately 50 text messages per day. That is a lot of time in the “text position” and that’s not even including all the other time we spend on our phones.

This so called “text position” can be very hard on the body. Since we aren’t going to put the phone down, lets discuss the most ergonomic way to ensure we don’t develop related aches and pains,  aches and pains that you may not have even realized are a result of your habitual smart phone habits!
 

The Neck and Back

Texting puts you in a head down position. An average adult head weighs approximately 10-12 pounds. (Thats about the equivalent of a bowling ball). According to studies, holding your head at 60 degrees exerts about 60 pounds of force on the neck and upper back.

Solution: Simple.. Raise your phone. Bring it to a level so that your ears are above your shoulders. No more Hunch Back of Notre Dame, no more stiff neck!

Your Thumbs

Alright, so we have gone so far as to adopt the term “texting thumb” for what is more commonly known among the medical world as De Quervain syndrome. De Quervain syndrome is a over use injury affecting 2 muscles that control movement of the thumb. These muscles are the extensor pollicis brevis and abductor pollicis longus. These muscle tendons can become inflamed causing both pain and also a decrease in grip strength.

Solution: When possible, try to use your phones voice recognition. If voice command isn’t ideal be sure incorporate the use of other fingers into your texting pattern.  
 

Your Wrist and Fingers

The fine motor demands on our wrist and fingers when using our devices can lead to a very painful condition know as carpel tunnel syndrome. This is an impingement of the median nerve in the wrist due to inflammation of various surrounding muscles and muscle tendon.

Solution: Along with using the voice recognition on your phone, do regular stretching of the fingers and wrist. Here is a link to a few great stretches that can help decrease symptoms and proactively prevent carpel tunnel. Click Here