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Is Your Task Really That Urgent?
In our busy, active lives the feeling of urgency can have a powerful grip on us: I have to reply to that text right away, I need to eat something at once, I have to answer that call right now, I must figure out this problem immediately… the list is seemingly endless, because every hour can bring on a new must-do.
But is whatever you need to do truly as urgent as it feels?
The topic of urgency came up during a recent IG live talk I had with Natalie Leon, body-confidence fitness coach, about preventing binge eating. Our discussion reminded me how dangerous being in urge mode is to our overall health.
When we have the mindset of “I must do this,” it activates the part of the brain that drives impulsive and automatic behaviors—the same behaviors responsible for stress, poor decisions, and negative mood. Instead, we want our actions driven by values and critical thinking, which is a large part of intentional living.
So the next time you feel your body and mind switching to urge mode, pause. Soften to the moment. Ride the wave of urgency–because it is a finite emotion, after all—and reevaluate its intensity after a few minutes. If needed, change locations, take a shower, or go for a walk. Ultimately, you may decide that you do need to handle a task, but likely you’ll have created the space to respond with intention, guided by your values, and on a timeline that you—not your urge—dictates.
Simply Notice
Observing the present moment is a great way to slow down
“We spend most of our time seeking to become happy, as though something important needs to be found, accomplished, or otherwise added to our experience in the present moment,” says Sam Harris, neuroscientist, philosopher, New York Times best-selling author, and podcast host.
“We’re always solving problems—meeting deadlines, running errands, fulfilling desires, defending opinions, reacting to other people—and every implied end to our efforts reveals itself to be a mirage… it is also terrifying to have our well-being entirely depend upon the shifting sands of experience and the stories we tell ourselves.
“The great power of mindfulness is that it can reveal a sense of well-being that is intrinsic to simply being conscious in each moment.”
Harris has been studying mediation for 30 years. Try his simple 9-minute mindfullnes meditation to tune into your surroundings in the present moment.
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“Paradoxically, mindfulness doesn’t involve doing anything at all. In fact, it is a non-doing, a radical non-doing. And right inside lies peace, insight, creativity, and new possibilities in the face of old habits of mind and old habits of living.” —Jon Kabat-Zinn.
7 Tips for Enjoying Exercise
Having a positive outlook about exercise is the frst step to enjoying it
When it comes to creating your optimal vision of health, you are at the center of your plan. So where does exercise fit in?
It might be farther down on your to-do list if getting sweaty, being out of breath, and faced with a lack of fitness is competing with going to work, online shopping, and dinner plans.
But here’s the thing: People who enjoy exercise aren’t magical beings. They don’t find exercise easy. In fact, there’s a good chance that they find it just as hard as you do.
So, what separates them from you? Mindset. People who have learned how to enjoy exercise simply don’t define it as a Bad Thing. Their mindset allows them to see exercise as positive.
My 7 tips for enjoying exercise help you to procure a glass-half-full attitude about working out. This change is important because we are more likely to do something if we actually look forward to it.
Not sure where to start? Check out the full post on my blog.
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What Actions Can You Take to Stop Binge Eating?
Change how you respond to triggers of compulsive eating and emotional eating
Research dating back more than 30 years gives us clear data: cravings, food rules, negative emotions, and restrictive eating behaviors are precursors to binge eating episodes. When you know the precursors to a binge eating episode, you can learn how to stop binge eating and take steps to prevent it.
What are your triggers to compulsive eating, emotional eating, or binge eating? Do they include being in negative mood, skipping meals or snacks, intense hunger, or eating craved foods alone?
The fortunate thing about noticing binge eating triggers is that you can take steps to respond that lead to healing and wellness, such as learning to face negative emotions, giving up dieting, building a balanced meal plan, and focusing on healthy friendships.
For more skillful ways to stop or prevent a binge episode, read my full article on the Psychology Today blog.
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