Monthly Archives: March 2015

Procrastinación y sus efectos en tu vida

flickr-Lynn-Friedman

Submitted by Juan P Rodriguez

Acorde a Wikipedia.org, la procrastinación o postergación, se define como “la acción o hábito de retrasar actividades o situaciones que deben atenderse, sustituyéndolas por otras situaciones más irrelevantes o agradables.”

En otras palabras, como humanos tendemos a dejar para mañana lo que pudimos haber hecho el día de hoy. Procrastinación es una manera más que nosotros podemos utilizar para evadir nuestra realidad. Esto no es nada nuevo, todos lo hemos hecho. Lo que puede que sea nuevo para nosotros es el comprender las consecuencias negativas que procrastinar crea en nuestra vida.

Cómo nos afecta la salud el procrastinar?

Podemos dividir esto en dos áreas, la salud física y la emocional.

El procrastinar nos afecta físicamente como resultado del estrés que este causa. El estrés afecta al cuerpo humano de varias maneras. Acorde a WebMd, 10 Health Problems Related to Stress That You Can Fix, 10 de los principales efectos de salud que científicamente han sido relacionados a tener al estrés como su origen son:

  1. Problemas del corazón
  2. Asma
  3. Obesidad
  4. Diabetes
  5. Migraña
  6. Depresión y ansiedad
  7. Problemas gástricos
  8. Alzheimer
  9. Envejecimiento acelerado
  10. Muerte prematura

En lo que respecta al efecto emocional que tiene el procrastinar en los humanos, este se relaciona directamente con la creación de ansiedad y posiblemente pánico en nosotros. El que procrastinemos significa que permitimos que las cosas que debimos haber hecho el día de hoy las acumulemos para el futuro. Si esto ocurre día a día, no es difícil pronosticar que habrá algún momento en el futuro en donde nos encontraremos con un incontable número de tareas pendientes por hacer y como efecto de esto nos sintamos abrumados, con ansiedad y posiblemente con pánico.  

Cómo nos afecta ser productivos el procrastinar?

No podemos ser productivos si emocionalmente no estamos bien. Así mismo, el manejo correcto de nuestro tiempo y nuestra capacidad es una habilidad indispensable para que podamos ser productivos en nuestro trabajo y nuestras vidas. Si logramos manejar la “carga” correctamente, podremos tener más tiempo para hacer cada una de nuestras tareas con mayor calidad y posiblemente con menor cantidad de esfuerzo y de errores. Consecuentemente, esto producirá mayores niveles de productividad en nuestra vida.

Qué acciones podemos tomar para evitar la procrastinación?

Ya que sabemos los efectos nocivos que el procrastinar puede causar en nuestras vidas, podemos tomar ciertas acciones que eviten que esto nos suceda.

Organicemos nuestras vidas. Llevemos un control de las tareas pendientes por hacer. Prioricémoslas en orden de fechas para las cuales deben estar cumplidas. Dediquémosle un espacio de tiempo en nuestros días específicamente a realizar estas tareas y cumplamos con las tareas asignadas para cada día, sin falta alguna.

Si tenemos tiempo para adelantar trabajo, hagámoslo. Esto nos ayudará a contar con tiempo disponible en caso de eventos inesperados en nuestra semana.

Por lo tanto, el alcanzar exitosamente esta disciplina de vida no es fácil pero es mucho mejor que el permitir que se nos acumule todo, incumplamos en nuestras tareas y nos sintamos física y emocionalmente enfermos.

Your morning routine; 10 easy steps you want to follow every morning in order to set yourself up for success every day

flickr-Javier-Avellan-Veloz

Submitted by Juan P Rodriguez

Beep. Beep. Beep. Beep. (the alarm clock sounds after having been snoozed for 5 times already) Crap! I over slept again! Oh my God, I´m gonna be late for my own presentation. My boss is gonna kill me. Am I forgetting something… where the hell are my car keys? …no, I´m not gonna have any breakfast, there´s no time, I´ll pick up something to eat right after my presentation. Uhhhh my stomach is growling. I hope I get there in time, Crap!

Haven´t we all been there a couple of times in our lives? This could actually be a typical scenario for a couple of us who can´t stop watching the next episode of our favorite series in Netflix way past our bedtime the night before. I know this was true for me back when I watched Dexter.

What kind of results should we expect from a day that starts like this? Should we expect to have everything turn out right for us when we start the process wrong? Should we expect to be calm, happy, not stressed out, organized, have time to plan ahead or to be successful? Or should we expect the opposite results?flickr-Andris

It should come out as no surprise to us that by starting something wrong, it should finish wrong. Amazingly, some people lack the ability to see this and in turn complain about traffic, being tired, or something else. Nothing is their fault, it´s always something else responsible for them being late, ill-prepared in life or un-successful as a whole.

Experiencing these sorts of things is just a matter of discipline, or lack thereof. So in order to obtain better results from our day, live a better quality of life, not being stressed out and becoming a highly effective person, we need to set ourselves up for success at the very start of the process as this will provide us with the best chances of producing our desired results.

For the next 3 months, get out of your comfort zone and follow these 10 simple steps and start seeing for yourself how small changes every morning can result in huge benefits in your life.

Step 1, It always starts the night before

How many hours of sleep does your body need to feel rested and to wake up on its own? Well, that varies from person to person but as a rule of thumb, plan for a 7 hour sleep every day. If you know you’re getting up at 5:00 am, plan to be asleep at 10:00 pm the night before. Just as in takeoff, when the steward says turn off all portable, (or in this case could be non-portable) electronic devices, do this at least 1 hour before going to sleep. This will reduce or slow down your cognitive stimulation preparing you for sleep. If you would like to read more about this topic, check out Power Down for Better sleep from WebMD.

Step 2, Wake up at the same hour every day

Your body prefers routines that it can learn to prepare for. Your body will probably adapt to aflickr-key-lime-pie-yumyum new routing in about 3 months, not 21 days as many people think according to James Clear in his Huffpost How long does it actually take to form a new habit? (Backed by Science). If you go to sleep at 10:00 pm every day, your body should start waking up at 5:00 am every day by itself after it has learned this new routine or habit.

One common trait among highly successful people is that they wake up early. At 5:00 am, it is quiet; the sun has yet to come up (in most locations) and you should have time for yourself.

Step 3, Drink a glass of water

Most of the people live their life dehydrated so waking up dehydrated should come as no flickr-Ryan-Hydesurprise. We all wake up dehydrated. After all, we just spent 7 hours without drinking any water. Not only did our body worked on many different processes that require water during our sleep but we also lost much of our water content through our breath. Have a glass of water right after you wake up and start rehydrating yourself.

 

Step 4, Meditate

Meditation has been known for centuries to have profound effects in humans. The benefits of meditating everyday are immeasurable. It is a shame that our culture does not promote or utilize meditation as a way of life. Nevertheless, as people become more aware of their emotional state, meditation becomes an invaluable resource for self-control and self-improvement.muse

Now a day, it is really simple to start learning how to meditate. Really cool technology such as Muse, which helps train your brain to meditate and actually provides you with stats that track your development through their app at choosemuse.com, or simple apps such as Headspace (headspace.com), should make starting meditation really simple for you.

Step 5, Read something positive

This could be something as short as a quote or as long as a couple of chapters on the latest flickr-Rob-Franksdadpersonal development book your reading. The important thing is to set the tone for the day. Do not start with negative information such as the news. Who wants to prime their day by reading the latest war story? Start the day with inspiration.

Step 6, Affirmations and being grateful

Program yourself with positive affirmations. Say them out loud. Have you ever heard that whenever you call yourself some negative remark, your subconscious will actually start flickr-Linus-Bohmanbelieving it? Well, use the same logic but for the opposite result. Call yourself positive remarks so your subconscious will actually start believing them. You can start by saying I am _____ and fill in the blank with a positive remark. For example, I am capable, I am a good father, I am smart.  You can also use the variations I can and I will.

Also, take a couple of seconds to acknowledge things you are grateful for. As you do this, you will stop thinking about things you are not, things you don´t have or feeling pity for yourself.

Step 7, Stretch and Exercise

Kick-start your metabolism. First, start by stretching, even better if you do yoga. After a quick flickr-Nicholas-A.-Tonellistretch, get your metabolism going by either having a full workout or at least doing a couple of jumping jacks, sit-ups, squats and pushups.

 

Step 8, Bathroom routine

Take care of your toilet needs at this point. Better to do it in your bathroom than anywhere else.

Have a cold shower. The benefits of showering with cold water are plenty. According to Medical Daily, benefits such as increased alertness and stimulating weight loss can be had by turning the H knob in your shower completely off. This might take you some time to get used to but eventually, it will be second nature to you.

Step 9, Eat a healthy breakfast

This goes without saying. You need to be well fed, with nutritious, hi energy foods, in order to have the fuel you need to correctly start the day. Having eaten a healthy breakfast should flickr-milomingoalso keep you from feeling like you have an empty stomach which in turn might cause you to eat junk food in between meals.  Try making eggs. This should not take much of your time to cook or eat and they should keep your stomach satisfied and your body healthy. Avoid sugary drinks, not only at breakfast but during the day. Drink water.

Step 10, Plan getting to work 10 minutes early

Having 10 minutes to spare will give you the peace of mind in case some unexpected event happens on your way to work. When you get to work 10 minutes early, this gives you time to get organized, plan your day and your boss will appreciate it. All of these things should make your work more enjoyable, and less stressful.

So, give these steps a chance, be consistent with them through these next few couple of months. Getting organized, working on your discipline, acquiring new habits and having start your day correctly can´t harm you, they can only improve your life.

 

 

Art by: flickr, Andris, Javier Avellan Veloz, milomingo, Nicholas A Tonelli, Moyan Brenn, Ryan Hyde, Rob Franksdad

Our Why

flickr-Ksayer1

Submitted by Juan P Rodriguez

Since the day we are created we start fighting for our survival and coincidentally we start dying. We begin the learning process from zero. We have some default information in the form of instincts but that is about it. We start learning things that later in life we will take for granted such as trust, relating sensorial information to feelings, controlling movement, play, sharing and so on and so forth. At that point in our lives, we are completely dependent on adults for our survival.

We eventually get to an age where we attend school, or some form of education, and we become responsible for our grades, for our learning, for our relationships, we compete in academics and in sports and we work towards graduation. By this time, most of us have some vague idea of what career path we would like to follow, we apply to a college, maybe start working for the first time, and start to look more into our future. We have now gradually become more independent of our parent.

In college, we start learning how to live away from home, possibly learning to live together with other people that are not family, or even a companion, take care of ourselves and do things without having anyone tell us too.  We are now learning to become completely independent.

By the time we have graduated from college, we hopefully found a job; we learn new skills, have an income and enjoy having some money to spend. We work hard to climb up in the corporate ladder. We look at other opportunities; maybe we attend college again, part time or full time, in order to get more credentials so we can aspire to even higher and better paid positions in our industry. We could possibly have found the person we want to spend the rest of our life with by this point in time; we have children, purchase our first home and have a mortgage. Now we have other people depending on us, our work, our love and our guidance.

At this point in time, we have great knowledge and experience on our line of work. We have reached the top of our career path and make the most amount of money in our lives. Our children have left home to attend college and we are getting close to our retirement. We need to watch our diet and health closely, more so than ever before.

We eventually retire and start enjoying life without a job. We travel, play golf, go fishing, become grandparents and start spoiling our grandchildren. We keep looking closely at our diet and our health.

Sooner for some and later for others, we become less independent; we need help from adults to do simple day to day things. Depending on our genetics, health habits, emotional state and the environment we live in, the only certainty in life finally becomes true for us and we pass away.

So, after looking at this summed up description of the typical life of a western middle class citizen for past generations, which by the way goes by incredibly quickly, an inevitable question pops up in my head and that question is why? Not why as in why this happens but more so as to why we do this? What I mean by this is, do we know why we are here doing this, for what purpose, to reach what goal? If we know why we are doing this, then we have a great motivator to keep doing it and doing it well. After all, we become independent pretty early in life; at around the time we graduate from college. We have the ability to decide and act upon our decisions without having anybody tells us too. We have the freedom to follow our dreams or our whys. Now, if we do not know why we are doing this, we are just going through the motions, operating on auto pilot and never really experiencing our real purpose in life, never really getting a taste of what life really should be about.

We need to ask ourselves why we do what we do. There needs to be consistency between our whys and our actions.  So, in my particular case, my whys are my family, myself and the lifestyle I dream to reach. This is why I wake up every morning, work hard, take care of my health and dedicate time and money to constantly become a better me. These whys are also the reasons I use to keep moving forward when things are not working out as planned.

All of us need to know why we do the things we do every day, or else, what is the point of all of this? So I propose that we need to define what is our why if we have not yet done so. Determine these couple of whys, or reasons, which need to be specific for you, not your culture, your family or your friends, but for you and you only, and do so in a very specific and clear manner. Every morning and every night, remember why you do what you do every day and be grateful for it.

If our whys are not consistent with our current life, then we need to start finding ways to make these two coincide in as short of a period of time as possible. There is nothing more important in life than working for the things that really matter to us. So we need to put all of our efforts in aligning our actions with our whys as fast as possible.

Life is too short to spend time doing things that do not coincide with our whys. Let´s not waste more invaluable time doing things that do not really matter to us. We need to focus all of our efforts in reaching and maximizing our whys and we need to guard these efforts with our lives as it is very easy to drift away from them and get back to living a life without any meaning.

Our goal in life should be to have lived a meaningful life that really mattered to us. In order to reach this goal, let´s work on our whys every day from now on.

 

 

 

If this topic interests you and you would like to go deeper into it, looking at it from a business perspective  which is what we do here at wikiken.org, then you might be interested in the following book.

Start with Why: How Great Leaders Inspire Everyone to Take Action

 

 

Art by Flickr- Ksayer1 –