A Spring In Your Step: Embrace Outdoor Fitness for a Healthier You (Spring into Spring Part 6)

Step Up, Step Out

As the days grow longer and, at least in theory, the weather warms, Spring beckons us to step outside and reconnect with the natural world. There are many prospects for places to move your body, refresh your mind, and balance your emotions. It can be a stroll in a park, a bit of work in the garden, a bike ride on a scenic trail, or even a more challenging hike in the mountains; these activities offer huge benefits for your physical and mental wellbeing. Welcome back to ‘Spring into Spring,‘ where we’re dedicated to revitalizing every aspect of our lives. 

So far, we have examined the classic Spring clean and declutter, refreshed our diets, reviewed our finances, considered how we can be more present in all that we do, and taken care of our digital wellbeing. In Part 6, we ponder the benefits of outdoor physical activity and movement and consider ideas for springtime fitness routines. We briefly review the evidence for outdoor exercise and then consider practical steps to step up and step out.

Like a Walk in the Park…

If one positive thing came out of the COVID pandemic, it was that people rediscovered their local parks. It seemed that people who hadn’t been in a park since 1962 suddenly had the urge to borrow someone’s dog as an excuse to get outdoors. Our dogs had never been so fit. And judging by my local parks, people have kept up the habit of walking in nature to break up the day or week. For a previous blog post series (Leap into the Leap Year’, I began making detours so I’d walk through the park on the way to the shops. Even though I was aware of the evidence, I’m still surprised at how it lifts my mood. Sometimes, we need to take action instead of overthinking.

Evidence for the Benefits of Outdoor Exercise

Many studies have found that outdoor activities such as ‘green exercise’ and gardening improve mental health. A study in 2021 in the journal Social Science & Medicine – Population Health found the most significant effects were for nature-based interventions for between eight and 12 weeks, with between 20 and 90 min of contact time per session. They found that people can gain health benefits from modest amounts of regular engagement with nature. They suggested that gains in mental health might be attributed to nature connectedness, social support, physical activity, and purposeful behaviour. So, it’s not just about being in nature; it enhances the experience by spending time with others and having a goal for being there.

Practical Steps for Outdoor Fitness

Aside from the obvious activities of running, jogging, walking, and hiking, there are many other ways to exercise outdoors. Here are a few suggestions:

• Gardening for health: If you have a garden, get your hands dirty and reap the rewards of gardening as a form of physical activity. Whether you’re weeding, pruning, planting, or generally tidying up, gardening can provide a full-body workout, connect you to nature, and foster a sense of achievement. 
• Explore your surroundings: Take advantage of the springtime weather to explore local parks, trails, and natural areas in your community. You can also make a detour, get off the bus or train a stop before your destination or go the scenic route to the supermarket.
• Gym in the park: Some parks have exercise equipment dotted around, making it easier to add a few sit-ups or pull-ups to the walk or jog. Also, check out if there are outdoor classes in your local area, such as boxercise, aerobics, or tai chi.
• Wildlife watching workouts: Turn your outdoor exercise into a wildlife spotting adventure. Whether hiking, jogging, or simply strolling through a nature reserve, challenge yourself to spot as many species of birds, insects, or animals as possible.
• Seated outdoor meditation and yoga: Find a peaceful spot in your garden or a park to meditate. It improves mental health and reduces stress. If traditional yoga poses are challenging, try chair yoga outdoors. It’s gentle, enhances flexibility, can be adapted to individual needs and, most importantly, gets you outside.
• Family fun time: Make fitness a family affair by planning outdoor adventures and activities together. Take a family bike ride, go for a nature walk, or play games like frisbee, soccer, or tag in the park. 
• Community litter-pick: Get involved in community clean-up events, meet with like-minded people, and make a difference in your local area.
• Artistic exploration:  Combine exercise with creativity by getting outdoors with a sketchbook, a camera, or your smartphone. Whether creating landscape scenes or close-up shots, you get to have a stroll, a hike, or a stretch, and get to immerse yourself in the present moment.
• Mindful movement: Practice mindfulness and presence as you engage in outdoor physical activity. Focus on the sensations of your body as you move, the sounds of nature around you, and the beauty of your surroundings. Allow yourself to be fully present in each moment, soaking in the sights, sounds, and sensations of Spring.

Call to Action: Stepping up to Step Out for Spring

Spring invites us to step outside and reconnect with nature. Bringing together exercise with the outdoors combined with a sense of purpose can have a beneficial effect on our minds and bodies. Consider two or three suggestions above, include them in your exercise routine, and try them for a month. Next month, consider something else on the list to keep things fresh and interesting. The arrival of Spring is all about seizing opportunities to renew and refresh every aspect of our lives and to prioritize our health and wellbeing.

In the next instalment of ‘Spring into Spring, we explore environmental decluttering and making a difference in your local area.

Links:

• Nature-based outdoor activities for mental and physical health: Systematic review and meta-analysis, Social Science and Medicine, Population Health, 2021.
• Check out other posts in the Spring into Spring series

About Dr Gary Wood

Gary is a social psychologist, solution-focused life coach, broadcaster and author. His books include The Psychology of Wellbeing; Don’t Wait For Your Ship to Come In, Swim Out to Meet It; Confidence Karma, and Letters to a New Student. Check out Gary’s books.

Email, text or phone to find out more about solution-focused life coaching with Dr Gary Wood, and to book your free, no-obligation discovery call.

Clearing Emotional Mental Clutter: The Benefits of Mindfulness Practice (Spring into Spring Part 4)

Creating space for insight and emotional renewal

In a world filled with distractions and noise, being mindful and present in the moment can be challenging. Our minds can feel as cluttered as our desks or worktops. So, as Spring ushers in a fresh perspective, it’s the perfect time to practice a little ‘mental house clearing’. Welcome back to ‘Spring into Spring,’ – a holistic Spring clean. We’ve already tackled the classic clean-up, a dietary assessment, and a financial review. Part 4 explores how cultivating present-moment awareness can clear the mental clutter and create space for insight and emotional renewal. We start with the definition of mindfulness, look at its psychology, consider how it might help us, and finish with practical tips.

Broadening the definition of mindfulness

It always helpful to start with a definition so we are all on the same page. I like Jon Kabat-Zinn’s definition that ‘Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgementally, in the service of self-understanding and wisdom.’  

This definition really opens up what we can consider mindfulness. It’s not about sitting on a cushion, counting breaths, and contemplating our navels. It’s also about paying attention to what you’re doing when you’re doing it, including the most mundane moments of our lives. 

One claim in Robert Wright’s book, ‘Why Buddhism is True’ amused me. He contends that most Buddhists don’t meditate, except Buddhist monks and Western Buddhist converts. Nevertheless, there’s growing evidence that meditation practices do help clear our heads in a world of chaos.

Theories and evidence for the benefits of mindfulness

Although the benefits of mindfulness have been overhyped and touted as the panacea for all ills, there is still evidence to support some of the claims. Mindfulness practices, such as meditation and breathing exercises, can benefit our mental and emotional wellbeing.

A study in the Journal of Clinical Psychology in 2013 concluded that mindfulness practices can have positive psychological effects, including reducing stress, anxiety, and depression, improving subjective wellbeing, cognitive functioning, and behavioural regulation, and reducing emotional reactivity. Some of the more rigorous studies have demonstrated that mindfulness interventions can improve outcomes in multiple realms, such as chronic pain, depression relapse, and addiction (see links below). In 2017, in an article in Psychology Review titled ‘Promises and perils in the 21st Century,’ Olivier Bazin and Willem Kuyken concluded that mindfulness practices are neither a panacea nor a fad. They counsel the need for better-quality studies to more accurately assess the outcomes and state that we should not get carried away and go beyond the evidence.

Robert Wright offers a convincing argument for the benefits of mindfulness in the context of the modular mind theory. It’s the idea that our awareness is organised by several modules that compete for our attention. We can think of these as sub-selves that are a throwback to the need for survival and to pass on our genes. Each sub-self has a different agenda: self protection, mate attraction and retention, making and keeping friends, kin care, social status, and disease avoidance. When we try to have a moment of peace and quiet, these modules compete for our attention, getting us worrying about the future or reliving the past. Mindfulness practices offer ways to train minds to pay attention to what we choose to do.

Practical suggestions for cognitive and emotional decluttering

Here are a few ideas that broaden the concept of mindfulness:

• Sensory awareness: Cultivate mindfulness by tuning into your senses and paying attention to the details of your surroundings. Notice the colours, textures, and scents of your environment, allowing yourself to fully experience the present moment.
• Thought naming: Mindfulness does not aim to clear our minds of thoughts. It’s an excellent start; just notice when a thought starts, name it, and let it go without engaging with it.
• Mindful chores: Mundane tasks like washing dishes or ironing clothes can be meditative, provide a break from overthinking, and allow our brains to process information in the background.
• Nature meditation: Spend time in nature and practice mindfulness by immersing yourself in the natural world’s sights, sounds, and sensations. Take a leisurely walk in the park, sit by a tranquil pond, or pause to admire the beauty of a flower in bloom.
• Mindful movement: Engage in mindful movement practices like yoga, tai chi, or qigong, focusing on the present moment and body awareness.
• Mindful eating: Eat slowly, savour each bite, and pay attention to the texture, taste, and aroma of your food. Be aware of your thoughts and emotions without judgment. This practice can enhance your enjoyment of food and improve your relationship with eating (see part 3).
• Mindful tech habits: Designate tech-free time daily and practice selective digital consumption for better mental wellbeing. We’ll look at this in greater detail in the next part of Spring into Spring.
• Breath awareness: Practice mindfulness by focusing on your breath and observing its natural rhythm. Take a few moments throughout the day to pause and pay attention to the sensation of your breath entering and leaving your body. This simple practice can anchor you in the present moment and cultivate a sense of calm and relaxation.

Call to Action: Emotional and Mental Spring Cleaning

Amidst the distractions and noise of the modern world, a moment of peace and quiet can be precious. So, if nothing else, mindfulness practices offer ways to switch off distractions and tune into the present moment. Pick one or two of the suggestions above, put them into practice for a week, and then assess the results. Notice what changes occur in your thoughts and mood. Mindfulness practices won’t cure all that ails us. Still, they will help clear the mental clutter and take our thoughts out of survival mode, cultivating clarity and calm in our everyday lives.

In the next part of ‘Spring into Spring,’ we will consider the benefits of a digital detox for further clearing mental space.

Links:

• Defining Mindfulness (Jon Kabat-Zinn)
• Robert Wright’ s Why Buddhism is True [Affiliate Links: Amazon, UK and Amazon, USA ]
• Effects of Mindfulness on Psychological Health: A Review of Empirical Studies – Annual Review of Psychology, 2013.
• Mindfulness-based interventions: an overall review – British Medical Bulletin, 2021.
• Mindfulness Interventions, annual Review of Psychology, 2017
• Bazin, O and Kuyken, W. (2017). The mindfulness approach. Promises and perils in the 21^st Century – Psychology Review, November, pp.20-23.
• Check out other posts in the Spring into Spring series

About Dr Gary Wood

Gary is a chartered psychologist, solution focused life coach and author. His books include The Psychology of Wellbeing; Confidence Karma; Don’t Wait For Your Ship to Come In, Swim Out to Meet It, and Letters to a New Student. Check out Gary’s books.

Get in touch to find more about solution focused life coaching with Dr Gary Wood and book your free, no-strings, discovery call.

Financial Spring Cleaning: 16 Tip for Setting Money-Savvy Goals (Spring into Spring Part Three).

Financial Fresh Starts

Just as nature transforms during Spring, it’s also the perfect time to breathe new life into our finances and balance the books. By taking proactive steps to plan, and prioritize our financial goals, we can set ourselves up for long-term success and stability. In Part One, we looked at the classic Spring clean, and in Part Two, we considered how to revitalise our diets. In Spring into Spring Part 3, we explore ideas for financial spring cleaning, from organizing your finances, from identity leaks, green shoots and setting smart financial goals for the season ahead. Because if we can reduce some of the stress associated with money, we can get a little head scape to focus on things that bring us joy.

Look after the Pennies

The basic principle offered in this post is more informed by coaching principles than financial expertise. It offers a starting point. In coaching, I use the principle of small ‘personal experiments’ to create meaningful steps in the desired direction. It’s the same as the adage ‘take care of the pennies and the pounds will take care of themselves’. Or we might embrace the Tanzanian proverb ‘Little by little, a little becomes a lot’. The tips offered in this post are all low-risk strategies to create a positive shift.

Practical Steps to Spring Clean Your Finances

1. Take stock: Assess your current financial situation, including income, expenses, assets, and debts, to gain a clear understanding of your financial situation. This can help you spot areas where you can save money or at least stop losing it.
2. Create a budget: Develop a realistic budget that outlines your monthly income and essential expenses, including savings and optional spending categories.
3. Set goals: Identify short-term and long-term financial goals, such as paying off debt, saving for a significant purchase, or building an emergency fund. Also, create specific savings goals for short-term and long-term expenses, such as holidays or retirement.
4. Automate your finances: Don’t rely on your memory; set up automatic transfers and bill payments where possible to ensure you stay on track with your financial goals and avoid late fees. Do the same for savings, too.
5. De-automate your shopping: Take steps to make online shopping less convenient to curb impulse purchases, such as un-saving credit card details on phones and browsers.
6. Remember loyalty can cost you: Research and consider switching banks or service providers to take advantage of better offers for new customers.
7. Cut unnecessary expenses: Review and drop recurring payments or subscriptions that you can live without to free up extra money in your budget, such as gym memberships or streaming services.
8. Get cashback: Look for cashback opportunities without using them as an excuse to overspend.
9. Meal planning: Plan meals ahead and create a shopping list to prevent impulse purchases and reduce food waste. (See also: Spring Refresh: Revitalize Your Diet for Health and Wellbeing)
10. Bulk buying – shared benefits: Buy non-perishable items in bulk to save money on unit prices and consider sharing costs with friends or family, on things such as rice, pasta, tinned goods and detergent.
11. Use coupons and discounts: Look for coupons, promo codes, and discounts to save money on purchases. A quick internet search for discount vouchers often yields positive results.
12. Shop second-hand or refurbished: Consider buying used or refurbished items to save money on clothing, furniture, and electronics.
13. Comparison shop: Compare prices using price-comparison websites or apps to find the best deals on items you need.
14. Never automatically renew: Always get three quotations when renewing things insurance and even online subscriptions.
15. Negotiate bills: Be proactive, be bold, be cheeky, be charming and negotiate with service providers, such as broadband companies or insurance providers, to lower your monthly bills.
16. Review and adjust regularly: Regularly review your budget and financial goals to keep track of your progress and adjust as needed.

Call to Action: Financial Spring Clean

Spring is the ideal time to breathe new life into your finances. By creating a little ‘breathing space’ financial, we relief stress and take back a little control in our lives. There’s also great satisfaction in making a saving, finding a bargain or getting a good deal. So, take advantage of the chance to revitalize your financial situation and achieve your goals. Assess where you stand, identify the unnecessary drains on your resources, seek out opportunities for green shoots, set objectives, and commit to taking steps to make them grow, and help the money flow.

Stay tuned for the next instalment of ‘Spring into Spring,’ where we explore the transformative power of mindfulness and emotional spring cleaning.

Links

Check out other posts in the Spring into Spring series.

About Dr Gary Wood

Gary is a chartered psychologist, solution focused life coach and author. He loves a bargain and offers a discount on blocks of coaching to anyone who has bought one of his books. These include Confidence Karma, The Psychology of Wellbeing, Letters to a New Student, and Don’t Wait For Your Ship to Come in, Swim Out to Meet it. Find out more about Gary’s books.

Get in touch to find out more about solution focused life coaching with Dr Gary Wood

Spring Refresh: Revitalize Your Diet for Health and Wellbeing (Spring into Spring Part 2)

Spring into Wellness

As the vibrant colours of Spring burst forth, it’s the perfect time to refresh not only our surroundings but also our diets. Welcome back to ‘Spring into Spring,’ a chance to reboot and renew all aspects of our lives. In the first part, we looked at the classic Spring Clean and declutter. In part 2, we explore how to revitalize our diets to promote health and wellbeing, physically and mentally. So, as we step into Spring, let’s take stock of our cupboards and review our shopping lists. Because embracing a healthy eating regimen isn’t just about nourishing our bodies—it’s about boosting energy, mood, and cognition. It’s also an opportunity to reconsider our values.

Let’s Talk About Food

Food occupies my conversations more so than any other topic. I talk about food with friends and family, and I especially like to talk about food with strangers. I talk about food a lot! It’s far more interesting than the weather and has deep emotional significance for us. Just get someone talking about their favourite childhood dishes, and you’ll make them smile. As a psychologist, I am interested in how food affects our mood and cognition. And in academic coaching, I tackle the subjects of food and water early on. Together with sleep and exercise, they are the platform for improving learning skills. But with so many fad diets on the market, what constitutes healthy eating?

Food Facts and Recommendations

While researching my study skills book, Letters to a New Student, I wanted to answer the question if there was any such thing as brain food. The conclusion I reached was that we should base our diets on the Mediterranean diet and the Japanese diet. However, I’ve slightly amended this recommendation following a journal article in 2020 in Nutrients. It includes other diets such as Dietary Approaches to Stop Hypertension (DASH), MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay), and the Nordic diet. With all diets, the principles are pretty much the same. A summary of recommendations includes more plant-based meals, fish, olive oil, low-fat dairy, whole grains, reduced saturated fats, processed foods, sugar, and salt. The benefits could include reduced risk of heart disease and cancer, improved blood pressure, lipid profile, and insulin sensitivity, and a reduced risk of metabolic syndrome, obesity, and hypertension. More than this, such diets can support cognitive health and improve mood.

Practical Steps to Spring Clean Your Diet

Here are some ideas for spring cleaning diets and shopping lists. As a basis, follow the Mediterranean Style: Base your meals on fruits, veggies, whole grains, and olive oil, then pick other points that appeal most to you, put them into practice for a month and assess the benefits.

• Watch videos about the Mediterranean Diet: Start by seeking inspiration from videos online to understand the principles of the Mediterranean diet, which emphasizes joyful social meals and wholesome ingredients.
• Prioritize whole foods: Focus on incorporating whole, unprocessed foods into your diet, including fruits, vegetables, whole grains, and healthy fats like olive oil.
• Create a rainbow on a plate: Make sure to include a variety of colourful fruits and vegetables in your meals to enhance visual appeal and to ensure you’re getting a diverse range of nutrients.
• Reduce dead calories: If you take sugar in tea or coffee, aim to eliminate it. To do this gradually, taste your unsweetened drink first, then add slightly less sugar than you usually take. Reduce the sugar each time so your taste buds adjust, and you can eliminate it completely.
• Reduce salt intake: Cut down on salty foods and flavour meals with herbs and spices instead to reduce reliance on excessive salt for flavour.
• Choose lean protein and healthy fats: Go for lean protein sources like fish, chicken, beans, nuts, and tofu, and swap out saturated fats for healthier options like olive oil.
• Vegetarian Monday: Introduce a Mediterranean-inspired vegetarian day into your weekly routine to experiment with colourful vegetable-based dishes and foster social connections through cooking and dining.
• Return to the seasons and shop local: Embrace seasonal produce and support local farmers by shopping at farmer’s markets for fresh, locally grown ingredients.
• Mind your portions: Be mindful of portion sizes to avoid overeating, using your hand as a rough guide for protein and fruit/vegetable portions.
• Designate treat days: Make indulgent treats special occasions by opting for higher quality products and enjoying them less frequently, enhancing the enjoyment and anticipation of these treats.
• Switch to ethical treats: Choose organic, fair-trade brands to align with ethical values and are less likely to be at your corner shopping, thus reducing impulse purchases.
• Eat before you shop and take a list: Avoid impulse buys by eating before shopping and taking a list based on planned meals to stay focused and avoid temptation.
• Stay hydrated: Stay hydrated: It’s crucial to drink water and herbal teas, particularly when the weather is warm. Try hydrating yourself by drinking water frequently throughout the day and avoid waiting until you feel thirsty. Sipping water is more beneficial than chugging it, allowing your muscles, organs, and other bodily systems to utilize it effectively.
• Stay active and sleep well: Prioritize regular exercise and quality sleep to support healthy dietary choices and overall wellbeing. Both sleep and exercise influence food choices and digestion.

Call to Action: Spring Clean Your Diet

As we revel in the abundance of springtime, let’s embrace the opportunity to nourish ourselves from the inside out. Pick one or two of the points above, put them into practice for a month, and, at the end, assess the impact. As you embark on your healthy eating refresh journey, remember that every meal is an opportunity to nourish your body and mind. So, let’s make meals more social, mindful, and joyful.

In next instalment of ‘Spring into Spring,’ we look at ideas for a financial Spring clean.

Links

• Journal article from Nutrition: Defining a Healthy Diet: Evidence for the Role of Contemporary Dietary Patterns in Health and Disease.
• Book: Letters to a New Student: Tips from a Psychologist to Study Smarter.
• Check out other posts in the Spring into Spring series.

About Dr Gary Wood

Gary is a chartered psychologist, solution-focused life coach and author. His books include The Psychology of Wellbeing, Letters to a New Student, Confidence Karma, and Don’t Wait For Your Shop to Come In, Swim Out to Meet It. They all include information on diet and nutrition and how they positively affect mood and cognition. Find out more about Gary’s books.

Get in touch to find out how solution-focused coaching would help with your life goals.

Making Each and Every Day Count (Leap Into the Leap Year Part 29)

Mission Accomplished

We made it!

The ‘Leap into the Leap Year’ series was born from a list of daily mood boosters I created to increase the brain’s feel-good chemicals. This inspired me to challenge myself to write a blog post every day for a month, which I’ve done. On Day 29 of the series, I share my list and expand upon the summary from Day 28 to create “purpose questions” to help guide your day. This bonus post aims to help you stay focused and motivated throughout the days and months to come.

Ten Daily Uplifts

For the past month, I have included as at least three of four items from the following list in my day. Of course, taking advantage of every opportunity, I  did things that let me tick off more than one item at a time. But here’s the starting point:

1. Regular Exercise: Aerobic exercise, like brisk walking or jogging, releases dopamine, serotonin, oxytocin, and endorphins.
2. Sunlight Exposure: Spending at least 15 minutes outdoors in natural light helps regulate bodily rhythms, boosts serotonin, and contributes to vitamin D production.
3. Mindfulness Meditation: Practicing mindfulness meditation is a versatile activity that positively impacts serotonin, oxytocin, and endorphins. It also promotes emotional wellbeing.
4. Gratitude Practices: Reflecting on and expressing gratitude can boost serotonin levels and promote a positive mindset.
5. Social Connections: Building and maintaining social relationships releases oxytocin and provides emotional support, positively affecting serotonin levels.
6. Healthy Sleep Routine: Establishing a regular sleep routine contributes to the release of serotonin and supports overall wellbeing.
7. Achieving Small Goals: Setting and accomplishing small goals releases dopamine and provides a sense of achievement.
8. Laughter: Engaging in activities that induce laughter releases endorphins and promotes a sense of joy and wellbeing.
9. Listening to Uplifting Music: Music can trigger the release of dopamine and endorphins, contributing to positive emotions.
10. Acts of Kindness: Performing acts of kindness and volunteering release serotonin and create a sense of purpose.

By focusing on these core activities, I created a more balanced day, which helped to create a buffer against daily hassles or challenges.

Daily Purpose Questions

On Day 28, I offered a set of principles from the Leap into the Leap Year series, which we can distil into six questions to create purposeful days:

1. What opportunities for growth will I explore/have I explored today?
2. What will I do/ what have I done to align with my values and priorities today?
3. What small goals will I set/have I achieved today?
4. How will I / how did I act with kindness and compassion to myself and others today?
5. How will I connect/have I connected with others in a meaningful and uplifting way today?
6. What am I looking forward to today? What am I grateful for today?

Putting it all together: Making Every Day Count.

The close of the Leap into the Leap Year series marks not an end but a new beginning—a commitment to continue prioritizing your wellbeing and embracing each day with purpose and intention. For the next 30 days, take time in the morning and evening to ask the above questions and record your answers in your journal. And for your second challenge, see how many items from the list of uplifts you can combine into a single event. I hope you will carry forward the insights from the series to make every day count, and building month by month to make every year special.

Links

See other posts in the Leap into the Leap Year Series

About Dr Gary Wood

Gary is a psychologist, coach, broadcaster and author. His books include Confidence Karma, Don’t Wait For Your Ship to Come In, Swim Out to Meet It, Letters to a New Student, and The Psychology of Wellbeing. Check out Gary’s books.

Get in touch to find out how solution-focused coaching with Dr Gary Wood would help you to achieve your goals and find focus and purpose in life:

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Reflection and Renewal: Looking Back to Move Forward (Leap into The Leap Year Part 27)

A Moment to Yourself

As our ‘Leap into the Leap Year‘ series draws to an end, let’s take a moment to pause and reflect on the journey. During the month, we’ve focused on self-discovery, growth, and wellbeing, with a strong emphasis on taking action. Let’s take a moment on Day 27 to reflect, gain insights, and make connections. We start by discussing the significance of reflection, its connection to brain chemistry and then some practical reflection tips.

The Psychology of Reflection

Reflection plays a vital role in problem-solving, planning, and decision-making. It enables us to identify strengths, patterns, and obstacles and devise tactics to overcome challenges. If actions are the individual links in a chain, reflection is how we connect them. Not all exercises or actions in this series will suit you or align with your values or needs. But by reflecting, you determine which links to keep, remove, and replace in the chain.

Reflection and the Effects of Feel-Good Chemicals

The act of reflecting on our experiences leads to the release of feel-good chemicals in the brain, which positively impacts our emotional wellbeing.

• Celebrating our achievements and progress releases dopamine, promoting satisfaction and fulfilment.
• Self-reflection and introspection increase serotonin levels, leading to emotional stability and contentment.
• Drawing valuable lessons from our experiences and challenges stimulates the release of endorphins, reducing stress and promoting a sense of peace.

Practical Tips for Reflection and Renewal

• Carve Out Time: Dedicate time for reflection in your daily or weekly routine. Seek a calm and cosy spot to fully immerse yourself in your thoughts and experiences without interruptions.
• Capture your insights: Write in a journal to document and create a vision board or make audio recordings to connect insights and ideas. Give yourself the freedom to let your thoughts flow naturally, without judgment. When new decisions or challenges arise, these records serve as valuable resources.
• Relaxation and Mindfulness Practices: Include mindfulness practices such as meditation, deep breathing, or mindful walking into your routine to cultivate presence and awareness. When we’re relaxed, it’s much easier to make connections. And a little quiet time can offer a powerful uplift – think of it as ‘breathing space”.
• Get Someone to Reflect Your Words: Having someone else repeat your words can help you to make connections. Having coaching comes with many benefits, and this is one of them. When someone repeats, summarizes, or paraphrases what we’ve said, we perceive our words differently. However, this can also be effective with a close friend who listens actively.
• Review and Renew Your Goals: Regularly reflecting on our goals helps us remain relevant, make connections, refine the process, and identify areas for growth and development.

Call to Action: Embracing Reflection and Renewal

Reflection is how we make sense of our actions. Reflecting on the past helps us chart our path ahead. So, set aside regularly to review and renew. This is a way to recognize your journey and accomplishments and plan for personal growth. Reflection is about you taking time to give yourself the benefit of your own wisdom. So, take a moment to yourself, today.

Links

• Exploring Self-Reflection: The Art of Journalling for Personal Growth (Leap into the Leap Year Part 16)
• Vision Boards: Mapping Your Path to Success (Leap into the Leap Year Day 21)
• Mindfulness Matters: Cultivating Present-Moment Awareness (Leap into the Leap Year Part Four)
• Small Steps, Big Wins: Setting Achievable Goals (Leap into the Leap Year Part Three)
• See other posts in the Leap into the Leap Year Series

About Dr Gary Wood

Gary is a chartered psychologist, solution-focused life coach, broadcaster and author. His books include The Psychology of Wellbeing, Letter to a New Student. Don’t Wait For Your Ship to Come In, Swim Out to Meet it, and Confidence Karma. Check out Gary’s books.

Get in touch to book your free discovery call to see how solution-focused coaching with Dr Gary Wood would benefit you and your goals.

Exploring the Power of Rituals: Infusing Daily Life with Meaning (Leap into the Leap Year Part 26)

Structure and Meaning

Rituals are the heartbeat of our daily lives, giving us structure, meaning, and a sense of continuity. From the simple act of brewing morning coffee to cultural or spiritual ceremonies, rituals enhance our wellbeing and foster connections. On Day 26 of ‘Leap into the Leap Year‘, we explore creating personal daily rituals to improve our wellbeing. We look at the links to stress relief, brain chemistry and practical tips for establishing your rituals.

Creating Your Daily Dharma

The inspiration for this series of blog posts came from a list of activities I put together to create uplifts throughout my day. I’ll share my list on Day 29. I refer to it as my daily dharma, my way to punctuate my day to create order and uplifts. It is tied to the stress theory we covered at the start of the series. Whether a day is rated good or bad depends on the balance of everyday petty hassles and small uplifts. So, by generating more uplifting moments, you can change the equilibrium. It’s even better if those uplifts trigger the brain’s feel-good chemicals.

Brain Chemistry and Ritual

Rituals profoundly impact our mental wellbeing, triggering the release of feel-good chemicals in the brain. Many activities crossover and deliver multiple benefits. Here are just a few:

• Engaging in rituals that bring joy or a sense of achievement leads to dopamine release, promoting pleasure and satisfaction. Expressing gratitude, reading, painting, writing, playing music, journalling, or goal setting can reward us too.
• Rituals around connection, such as phone calls, video chats, family dinners, spiritual and social gatherings, workshops, or learning a new skill, can stimulate the release of oxytocin, fostering a sense of bonding and belonging.
• Creating rituals promoting emotional stability and self-care, such as bedtime routines or meditation practices, mindful eating, gardening, hiking, or just sitting in the park, enhances serotonin levels, promoting overall happiness and wellbeing.
• Partaking in rituals that induce relaxation or mindfulness, such as walks in nature, exercise, yoga, breathing exercises and journalling before bedtime, triggers the release of endorphins, reducing stress and promoting relaxation.

Practical Tips for Creating Rituals

Here are some pointers to get you started:

• Start Small: Begin with simple rituals and little uplifts, which are easy to integrate into your existing routine. It only needs to take a few minutes each day. You can gradually add to your rituals to suit your needs.
• Identify Meaningful Rituals: Tailor your rituals to reflect your values, interests, and preferences. Infuse them with personal meaning to deepen their significance and enhance their impact on your wellbeing. Reflect on activities that bring joy, inner peace, and connection.
• Be Consistent: Set aside dedicated time for your chosen rituals each day or week to create structure and continuity. Consistency is key to reaping the benefits of rituals.
• Research Rituals with Multiple Benefits:  Explore which simple daily rituals can trigger more than one brain chemical if not all. Include these as part of your daily rituals for maximum benefit.
• Embrace Flexibility: While consistency is important, remaining flexible and adaptable is also essential. Life can be unpredictable, so be open to adjusting your rituals as needed to changes or challenges.

Call to Action: Embracing Rituals

As you reflect on the significance of rituals in your life, use two or three ideas from this post that take the least time and effort but have the maximum impact on you. Include them in your daily routine. Then, consider something slightly more significant for a weekly uplift. Try out your new routine for a month, and at the end, reflect on the benefits. What works, what needs to change, and what else can you add? Let your rituals become your daily dharma – touchpoints in your life that create meaning, structure, and connection. And always share your insights with others.

Links

See other posts in the Leap into the Leap Year Series

About Dr Gary Wood

Gary is a chartered psychologist, solution-focused life coach, broadcaster and author. His books include The Psychology of Wellbeing; Confidence Karma, and Don’t Wait For Your Ship to Come In, Swim Out to Meet It. Find out more about Gary’s books.

Get in touch with to find out more about solution focused life coaching with Dr Gary Wood, and to book your free, no-strings discovery call.

Harnessing the Power of Self-Talk: Transforming Your Inner Critic into an Inner Coach (Leap into the Leap Year Part 25)

A New Script

How we talk to ourselves, our inner dialogue, or self-talk, profoundly affects how we view the world and what we do in the world. On Day 25 of ‘Leap into the Leap Year’, we examine the influence of self-talk on our lives and how we can turn the inner critic into an inner coach. We begin by looking at the hassles and uplift theory of stress, then the links to brain chemistry and practical tips to change your self-talk.

Self-Talk: Hassle or Uplift?

The Daily Hassles and Uplifts theory of stress we discussed on Day One of this series is all about creating small positive moments throughout the day to balance out the petty niggles that stack up and wear us down. The easiest way to lift yourself up is to stop putting yourself down! As we rescript our self-talk, we can change our brain chemistry, our view of the world, and our place in it.

Feel-Good Chemicals and Self-Talk:

The way we talk to ourselves has a significant impact on our mental health. It is linked to the release of feel-good chemicals in the brain:

• Cultivating a positive self-talk practice triggers dopamine release, leading to feelings of motivation and reward.
• Positive self-talk enhances serotonin levels, promoting emotional stability and wellbeing.
• Transforming our inner critic into an inner coach activates the body’s natural painkillers, releasing endorphins and promoting relaxation and stress reduction.

Practical Tips for Harnessing the Power of Self-Talk

• Identify Negative Patterns: Start by becoming just aware of negative self-talk patterns. Don’t try to change them. Instead, collect them so you can get a better idea of what you’re dealing with.
• Imagine Speaking to Other People Like You Talk to Yourself: Picture a close friend, a child or someone you love, admire or respect. Imagine using the exact words and tone with others as you do when talking to yourself. How do you imagine they feel? Now, reflect on how you’d feel if someone spoke to you like that.
• Challenge Negative Thoughts: When negative thoughts arise, consider whether there is evidence supporting the negative thought or if it’s only your inner critic’s voice.
• Reframe Negative Statements: Turn negative statements into positive affirmations by rewording them more constructively. How would you rephrase that for a loved one?
• Cultivate Positive Affirmations: Create a list of positive affirmations that resonate with you and repeat them regularly throughout the day to reinforce positive self-talk.
• Embrace positive influences: Read inspiring books and listen to podcasts and music that uplift. Spend time with supportive people and share your successes and struggles. Limit exposure to negativity to maintain a positive mindset.
• Set Realistic Expectations: Avoid setting unrealistic expectations for yourself and others. Set achievable goals and celebrate progress along the way.
• Keep a ‘Did Well’ List: At the end of each day, list three things you did well.
• Collaborate with a Coach: Turning the inner critic into an inner coach is one of the main takeaways of life coaching.

Call to Action: Transforming Your Inner Critic into an Inner Coach

As you begin to rescript your self-talk, remember that change takes time and practice. Reflect on the practical tips and choose one or two to implement for the next month. Notice how shifting your inner dialogue can improve your daily uplifts and overall emotional wellbeing. Embrace the process of cultivating a more compassionate and empowering inner voice, and watch as it transforms your mindset and life. Finally, share your insights with others.

Links

See other posts in the Leap into the Leap Year Series

About Dr Gary Wood

Gary is a psychologist, solution-focused author and author. His books Confidence Karma and Don’t Wait For Your Ship to Come In, Swim Out to Meet It, both have chapters on self-talk, with exercises on how to change the inner critic into an inner coach. Find out more about Gary’s books.

Get in touch to find out more about solution-focused life coaching can transform your self-talk. Dr Gary Wood offers a free no-strings discovery call. Book yours now.

Embracing Change: Cultivating a Growth Mindset (Leap into the Leap Year Day 24)

Navigating Change

Life is full of transitions, from career changes to relationship shifts and personal growth journeys. And in the whirlwind of life, stress often becomes an unwelcome companion. As an antidote, on Day 24 of the ‘Leap Into The Leap Year,’ we look at how to embrace change with positivity and grace. We begin by looking at the links to the brain’s feel-good chemicals and then consider practical pointers to develop a growth mindset.

Brain Chemistry and Embracing Change

The release of feel-good chemicals in the brain is closely linked to our mental wellbeing as we navigate life’s transitions.

• Overcoming obstacles and embracing change can cause dopamine to be released, leading to a sense of accomplishment and satisfaction.
• Moving through life changes strengthens our inner bond and trust, leading to the release of oxytocin.
• Nurturing resilience and adaptability raises serotonin levels, promoting emotional stability and wellbeing.
• Embracing change with positivity and grace activates the body’s natural painkillers, releasing endorphins and promoting relaxation and stress reduction.

Practical Tips for Embracing Change and Cultivating a Growth Mindset

• Stay Flexible: Be open to different outcomes and willing to adjust your plans, when necessary, when unexpected changes arise, such as a sudden shift in work responsibilities or personal plans. Practice flexibility by brainstorming alternative solutions.
• Focus on What You Can Control: When faced with a challenging situation, focus on actionable steps you can take, however small, to improve the circumstances.
• Seek Support: During times of change, don’t hesitate to lean on your support network for guidance and encouragement. Reach out to friends or family who have dealt with similar challenges, or consider getting professional support from a therapist, counsellor, or coach.
• Practice Self-Compassion: When faced with setbacks or failures, instead of criticizing yourself for mistakes, acknowledge that setbacks are a natural part of the learning process and focus on what you can learn from the experience.
• Embrace Change with Positivity: Shift your mindset to see change as an opportunity for growth and a chance to learn new skills and broaden your experience.
• View Challenges as Opportunities: Instead of viewing challenges as obstacles to overcome, reframe them as opportunities for personal and professional growth.
• Learn from Failure: When things don’t go as planned, reflect on what went wrong and what you can learn from the experience. Examine the factors that influenced the result and apply that understanding to guide future choices and behaviours.
• Seek Feedback: Take advantage of feedback to identify areas of improvement and hone your skills.
• Celebrate Progress: Focus on the process and celebrate small victories along the way. Whether it’s conquering a tough challenge or making strides towards a long-term objective, take note of your achievements and let them propel you forward.
• Stay Curious: Approach life with a sense of wonder and a willingness to learn new things. Keep your curiosity alive, ask inquiries, and actively seek chances to expand and discover.

Call to Action: Embrace Change

By cultivating a growth mindset, we learn to embrace change as an opportunity for development and build our confidence in handling life’s transitions. Experiment with one or two of the above suggestions for a month. When you reach the end, take a moment to review and reflect on your experiences, considering their effect on your wellbeing. Remember that adopting a growth mindset is a continuous journey, so think about what you can incorporate into your routine. Make it a habit to review what you’ve learned and share your insights with others.

Links

See other posts in the Leap into the Leap Year Series

About Dr Gary Wood

Gary is a chartered psychologist, solution focused life coach and author. His books include The Psychology of Wellbeing, Don’t Wait For Your Ship to Come In, Swim Out to Meet It, and Confidence Karma. Find out more about Gary’s books.

Get in touch to find out more about solution focused coaching with Dr Gary Wood, and to book your free no-obligation discovery call.

Embracing Personal Growth: Aligning Goals with Values (Leap into the Leap Year Part 23)

Time to Take Stock

When we feel stuck in a rut or unsure of our direction in life, it’s a sign to step back and take stock. It’s a time to reconsider our skills, strengths, and personal values and how they align with our goals. On Day 23 of the ‘Leap Into The Leap Year’ series, we explore practical strategies to cultivate personal growth and greater fulfilment. We begin by looking at the links to brain chemistry and then practical tips for personal development.

Feel-Good Chemicals and Personal Growth

When we prioritize personal growth triggers the release of feel-good chemicals in the brain, promoting emotional wellbeing and resilience:

• Achieving alignment between goals and values can trigger the release of dopamine, which is associated with feelings of accomplishment and satisfaction.
• Engaging in self-reflection and nurturing a sense of connection and trust within oneself through self-compassion and celebrating progress can stimulate the release of oxytocin, promoting emotional wellbeing and a sense of inner warmth.
• When goals align with personal values, it cultivates a sense of purpose. Increasing serotonin levels promotes emotional stability and a stronger feeling of happiness and contentment.
• By embracing challenges, practising self-compassion, and celebrating progress, the body’s natural painkillers, endorphins can be released endorphins, promoting relaxation and stress reduction.

Practical Tips for Personal Growth

• Reflect on Values: Consider what values truly matter to you, such as honesty, integrity, creativity, or compassion. What do you stand for? List your values and prioritize them based on their importance to you. Consider how these values shape your choices, behaviour, and connections.
• Assess Skills and Strengths: Take stock of your skills and strengths by completing a self-assessment. Reflect on your education, work history, abilities, personal traits, and hobbies. Make a list of your strong points, areas where you excel, and areas where you want to grow or acquire new skills. There are many books and online sources to help you do this.
• Seek Feedback: Ask trusted friends, family members, mentors, or colleagues for constructive feedback. Be open to receiving both praise and constructive criticism and use it to refine your personal growth strategy.
• Align Goals with Values and Strengths: Identify areas of personal growth that align with your values and capitalize on your strengths. Then, set your goals. When goals and values align, it taps into intrinsic motivation rather than chasing external rewards. Taking actions daily to support our values is also a definition of happiness. It’s about staying true to ourselves.
• Create an Action Plan: Develop a detailed action plan outlining the steps you need to take to achieve your goals. Determine the resources, support, and tools you will need to succeed. Set deadlines for each step and hold yourself accountable for making progress.
• Review and Refine: Regularly review and revise your action plan to stay on track, using feedback to align your values and achieve your goals.

Call to Action: Embracing Personal Growth

As you continue your journey of personal growth, reflect on your experiences, considering their impact on your wellbeing and fulfilment. Choose one or two practical tips from the list above to employ for the next month, and then review your experiences. And return to this reflection exercise every three to six months to stay on track. You can create a meaningful, purposeful, and fulfilling life by aligning your goals with your values and nurturing personal growth.

Links

See other posts in the Leap into the Leap Year Series

About Dr Gary Wood

Gary is an author, social psychologist and solution focused life coach. His books include Confidence Karma and Don’t Wait for Your Ship to Come in, Swim Out to Meet It, both of which cover how to align values, strengths and goals. Check out Gary’s books.

Get in touch to find out more about coaching with Dr Gary Wood to create a compelling action plan that aligns your goals with your values and strengths.