Today, I want you to conduct an honest inventory of how you’re utilizing Daily Shoring.
Below are the tips from the last 10 days–look them over and ask yourself, “Did I actually accomplish a concrete task related to that day’s suggestion?”
Learn About Someone You Admire
If you’re on track, that’s great! Your Daily Shoring assignment for today is to read this post on Finding “Flow” and How it Contributes to Happiness.
If there are days you haven’t actually completed a task (I assume you’re at least reading the tips on a daily basis!), let’s look at common pitfalls:
- “Seems easy–I’ll do it later.” Fine, if you make a habit of following through on things. If things fall through the cracks, then build a habit of reading Daily Shoring at the same time each day and completing something right then. You can always go back later and repeat a more challenging version of the suggestion, but don’t get sidetracked by the self-defeating ambition/procrastination combination.
- “I don’t see how this will help.” Okay, but do it anyway. There’s no downside here and second guessing just keeps you stuck.
- “I’m too busy.” These tasks take so little time (the easy versions) that they almost take no time at all! Some tips are really just thinking–take “Target One Bad Habit” and let’s say you decided to avoid overeating at dinner. You think and change a behavior, but it actually takes no time from your day! Just do it!
- “I’m too depressed; I have no motivation.” I know depression can be so bad that it’s debilitating. But that’s one of the purposes of this blog–when you’re so depressed that you can barely function, you need to do at least one positive thing each day (and it doesn’t require a lot of time or sustained effort–see above!). Most people have heard of cognitive behavioral psychotherapy–one of the most researched and effective psychotherapy methods for depression. The cognitive part has to do with changing maladaptive thought patterns (if you want to know more, read The Feeling Good Handbook by David Burns). The behavior part is up to you (along with your therapist, if you have one). This is where most people struggle, but it’s a vital component. You have to act the way you would act if you were not depressed in order to help yourself become un-depressed! I admit, it’s more complicated and nuanced than that, but for the purposes of a blog, that’s the best way I can put it.
Strategize how to best move forward and start today by repeating at least one Daily Shoring tip!
Studies consistently show that social support mitigates the effects of stress, enhances resilience, and contributes to overall well being.
“Social support” means staying connected with people you care about, and whom care about you. Members of your social support network may be friends, family, coworkers, members of an organization, neighbors, etc.
Today, take an inventory of how you’re investing in your social support groups. Are there friends or groups you’ve neglected recently? Make a point of reaching out!
Easy:
- Call a friend/relative, or at least email, text, or Facebook someone you haven’t connected with recently
Moderate Effort:
- Make plans for an outing with a friend/relative
Ambitious:
- Plan a trip to see (or invite) a friend/relative
If you’re good at staying connected with others, good for you! Consider making an extra effort today with someone who seems to be struggling–he or she will benefit from your reaching out!
If you feel completely isolated, think about how you might begin to connect with others:
- Next time you’re out on an errand, pay attention to those around you–make eye contact, smile, make conversation if appropriate
- Don’t hide behind the internet, but consider joining Facebook if you haven’t already or look for an interest group online
- And the usual suggestion, which is always valid–volunteer or join a local hobby/sport/interest group
For more information on shoring up your social support and how it combats stress, read this article from the Mayo Clinic.
For a scholarly article on the neurobiology of social support and how it decreases the negative effects of stress, read this article published by the National Institutes of Health.
How did you reach out today?
Do you keep up with yearly check ups? If not, today is the day to schedule with your doctor!
Don’t have a regular doctor? Then today is the day to find one. Same with your dentist.
If you’re up to date with your doctor appointments, good for you!
Here’s an online health questionnaire: RealAge
It takes about 20 minutes to enter your health information, then review the results.
Based on your health and habits, you receive a “health age” in comparison to your chronological age, along with suggestions for health improvement. I skipped over some of the questions that I found a little too personal for an online questionnaire. . . The results and suggestions were really helpful!
How did you take care of your health today?
About a week ago, I wrote about the mental health benefits of exercise and encouraged you to get moving!
It’s important that physical activity is a regular part of your life, so I’m reminding you today. Recent research at the University of Texas Southwestern Medical Center (my alma mater!) has begun to identify the “specific signaling proteins found in blood cells” related to exercise’s effectiveness in alleviating depression. You can read more here.
If you’re on the easy plan:
- Add a few minutes to the exercise you did last week. Also, do some stretching!
- Give some thought to ways you can increase your physical activity on a daily basis. This doesn’t necessarily mean “working out”–you can walk more, take the stairs, or do more yard work.
For more of a challenge:
- Have you followed up on the suggestions from last week, i.e., have you changed your workout routine or set new goals?
- Consider adding a Tabata set in the middle of the day–you can do this in five minutes!
Here’s another article on the positive effects of exercise on depression and anxiety:
It takes effort to take care of yourself, even during good times. When you’re struggling, it can feel like an uphill climb.
Still, it’s important to take care of the basics which include sleep, exercise, and healthy eating. So today, have a good food day! Here are some suggestions:
Easy:
- Make sure you eat at least some fresh food today–food that is not processed in any way! If you need to go to the grocery store to get fresh food, it’s worth it. Even a banana counts! :)
- No “fast food” today.
- Don’t let yourself get hungry, but don’t overeat either! Feeling “full” usually means you’ve overeaten. There are times for this (Thanksgiving!), but it should not be an every day thing.
More Effort:
- Plan a few healthy meals for the week and make a comprehensive grocery list.
- Read a book on healthy eating:
- French Women Don’t Get Fat (A good read for men, too, and it’s available for Kindle download.)
- The Writing Diet (If you trade your feelings for food! Also available on Kindle.)
- Start using a smartphone app to track your nutritional choices. Click here for the Academy of Nutrition and Dietetics’ reviews of apps for Diabetes, Gluten-Free, and Weight Management apps. Or check out my favorite–My Fitness Pal–you can log both food and exercise, plus it syncs with wearables like Fitbit.
Ambitious:
- Clean out your cabinets and refrigerator. Get rid of trans fats and make a healthy grocery list.
- Schedule with a dietician–they can look at your food diary and provide recommendations for dietary improvements.
BTW, I’m an advocate of adding in good things, not focusing on subtracting “bad” things you must deny yourself–so don’t stress if your eating isn’t always great–just add in more good things–healthy food, exercise, and a good night’s sleep!
