2796: How to Balance A Busy Schedule While Pursuing Personal Wellness

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[00:00:30] Have you ever noticed how a calm mind can really set the stage for a good night's sleep? That's the idea behind our new podcast, Good Sleep. Greg, our host from Optimal Relationships Daily, is here to help ease you into a peaceful night's rest with some positive affirmations. And these affirmations aren't just comforting, they can help ease anxiety and nurture positive thoughts, setting you up for true good sleep. So, press play on Good Sleep tonight because a good tomorrow starts with a good sleep.

[00:01:00] Just search for Good Sleep in your podcast app and be sure to pick the one from Optimal Living Daily.

[00:01:30] If you're outside of the US, we'll email you a PDF version. Now, what's the easiest way to send in a question? Just email it to health at oldpodcast.com.

[00:01:41] Now, once a month, usually during the first Q&A episode of the month, I mention a bit about my background and credentials so you can better understand where my perspectives come from.

[00:01:51] And given this is the first Q&A of the month, it's time.

[00:01:55] Now, I've always been obsessed with Batman, but I wasn't always obsessed with nutrition, exercise, health, and wellness.

[00:02:01] You know, all the things I talk about on this podcast.

[00:02:04] But being diagnosed with a chronic disease at the age of 19 definitely changed my life's purpose.

[00:02:09] It was then that I decided to focus my attention on helping others.

[00:02:13] I didn't want anyone else to experience a chronic disease diagnosis like I did.

[00:02:18] In order to do that, I wanted to be sure I had some credibility.

[00:02:22] This is not meant to be a humble brag, but instead, gain your trust.

[00:02:25] I received both my master's and doctoral degrees in public health.

[00:02:29] And to make sure I covered all of my bases, I also became a registered dietitian nutritionist, a certified health education specialist, and a certified exercise physiologist through the American College of Sports Medicine.

[00:02:41] I've been teaching in higher education for a long time now, and I'm currently faculty within the California State University system.

[00:02:48] I've published peer-reviewed studies, presented at national and international conferences,

[00:02:53] and have been interviewed by over 70 different media outlets for my expertise on basically all the things I talk about on this podcast.

[00:03:01] So all of this to say that when I provide my commentary after each episode, and I answer the questions you send in,

[00:03:08] I hope you feel as though it's coming from a place of truth.

[00:03:11] My only intention is to help you feel your best.

[00:03:14] All right, and with that, let's finally hear today's question as we optimize your life.

[00:03:24] Today's question came via email.

[00:03:26] Mike writes,

[00:03:27] How can I maintain optimal daily health habits when pursuing a busy work and life schedule?

[00:03:33] My schedule leaves me minimal time to do things like exercise, or go out weekly to buy fresh vegetables, do yoga, pause during the day for inflection and meditation.

[00:03:43] Sometimes my exercise, healthy eating, and journaling and meditation, and other things that are healthy for my mind, body, and spirit,

[00:03:51] are sidetracked by my kids' soccer practice, or other things needed for my family.

[00:03:56] I think one obvious answer is get organized and make time, but I'm curious if there's a lifestyle design for this kind of living,

[00:04:03] so that we can accomplish all of our and our family's goals without sacrificing our own health.

[00:04:10] Thank you so much for taking the time to listen to the show and for your question, Mike.

[00:04:14] I hope that I can be of some help.

[00:04:16] Let me put it this way.

[00:04:18] I wish I had the solution to this issue that so many of us face.

[00:04:22] How can we possibly put aside our responsibilities and make space in our busy lives for these health and wellness habits you hear me talk about on this show all the time?

[00:04:31] Again, I wish I had the solution.

[00:04:33] So, all I can offer are some suggestions that I hope will help.

[00:04:38] As someone, again, who has a chronic disease, which you just heard me talk about,

[00:04:42] I don't like surprises, especially when it comes to my health.

[00:04:45] So for me, not knowing how my disease was going to progress and what I would be up against drove me crazy.

[00:04:52] I became paralyzed with fear.

[00:04:53] I would take my medications, but I wouldn't do anything else to help improve myself.

[00:04:58] I didn't want to exercise.

[00:05:00] I didn't want to change my diet.

[00:05:01] I didn't want to meditate.

[00:05:03] Nothing.

[00:05:04] It wasn't until my medication dosages had to go up and I had to think about paying for my own health insurance

[00:05:10] that I started to slowly change my habits.

[00:05:13] And I repeat, this was a very slow process.

[00:05:17] So when it comes to incorporating some of these lifestyle habits,

[00:05:21] I will share with you what I've learned from experience, along with what researchers have discovered.

[00:05:26] Now, I understand, Mike, in your scenario, you are motivated to do these things.

[00:05:30] It's just a lack of time.

[00:05:31] And I promise, these principles will apply to you too.

[00:05:35] One, begin with this thought.

[00:05:38] Do something today for which your future self will thank you.

[00:05:42] Health can be dramatically improved even with just small lifestyle changes.

[00:05:46] So even if you've performed just one small behavior today that makes you feel better,

[00:05:51] that works.

[00:05:52] Because tomorrow, you may not feel the physical effects of that one small behavior right away,

[00:05:58] but you will mentally.

[00:05:59] You'll begin to gather momentum.

[00:06:01] And to quote Newton's first law of motion, an old cliche,

[00:06:05] an object in motion stays in motion unless acted upon by an unbalanced force.

[00:06:09] So, if you can repeat that one small behavior again in the near future,

[00:06:14] it will continue some of that momentum and likely help you feel a bit better about your situation.

[00:06:20] These little wins can be so important because it often leads to increased confidence,

[00:06:24] which can help motivate us to move on to bigger changes later.

[00:06:28] Now, two, I must mention something about willpower.

[00:06:32] Far too often, we blame our lack of willpower for our inaction.

[00:06:36] But the truth is, willpower comes and goes.

[00:06:39] And frankly, it's exhausting to rely on our willpower all the time.

[00:06:43] In fact, I probably have less willpower than the next guy when it comes to

[00:06:47] pizza, french fries, and donuts, since those are my favorite foods.

[00:06:51] But think of willpower like a muscle.

[00:06:53] Exercising it every so often is a good thing,

[00:06:56] but exercising it too often, and it leads to fatigue from overuse.

[00:07:01] Willpower operates this same way.

[00:07:03] Using it every now and then is good,

[00:07:05] but relying on it all the time will just lead to exhaustion and disappointment.

[00:07:10] This is often why the end of the day is the most challenging time to try and

[00:07:14] eat more nutritious foods or fit in some time to exercise.

[00:07:18] We just spent an entire day using up that willpower muscle at work,

[00:07:22] dealing with colleagues, sitting in traffic,

[00:07:25] paying bills, dealing with family issues,

[00:07:28] taking the kids to soccer practice, you name it.

[00:07:30] And then we somehow expect we're going to have enough willpower and time left to make a good

[00:07:36] decision when it comes to exercising or preparing a nutritious meal.

[00:07:40] It's probably not going to happen.

[00:07:42] That muscle is spent.

[00:07:43] Time has run out.

[00:07:44] So we need backup for our willpower.

[00:07:47] Tricks we can rely on when our willpower is just not there anymore.

[00:07:51] Which brings me to another famous saying.

[00:07:55] Three.

[00:07:56] Quote,

[00:07:57] By failing to prepare, you are preparing to fail.

[00:08:00] Benjamin Franklin.

[00:08:02] Something we can do to back up our willpower is to have a plan.

[00:08:07] The beauty of this is it takes out the guesswork and removes willpower from the equation.

[00:08:12] Now this plan doesn't need to be complicated.

[00:08:15] I'll talk more about this with my next suggestion.

[00:08:18] But researchers have repeatedly discovered that we are more likely to meet our goals

[00:08:23] when we have a plan.

[00:08:24] Researchers are also discovering that if you write down your plan,

[00:08:28] write it down somewhere, anywhere,

[00:08:30] it tricks the brain into thinking it's real,

[00:08:33] which in turn makes it more likely to happen.

[00:08:35] In fact, I often spend some time on Sundays planning out my exercises for the week.

[00:08:40] And I write out my menu too.

[00:08:43] And I write them down on my calendar so that time is blocked off

[00:08:47] and the menu for the week is on paper.

[00:08:51] Suggestion four.

[00:08:52] Keep the plan simple for now and consistency will follow.

[00:08:57] Complexity is the enemy of action.

[00:08:59] If a behavior is simple and convenient,

[00:09:01] consistency will almost always follow.

[00:09:04] So, if you feel like Mike you have to head to the gym to get in a workout,

[00:09:09] try a workout at home.

[00:09:11] That will likely save you a ton of time.

[00:09:14] And five.

[00:09:15] Have patience.

[00:09:17] Habits take time to form.

[00:09:19] So, why do we expect to be able to break our habits with the quick snap of our fingers?

[00:09:23] It doesn't work that way.

[00:09:25] So again, consistency is key.

[00:09:27] Have patience with yourself.

[00:09:29] Understand, you may not fit in all of the lifestyle behaviors you would like right now.

[00:09:34] But that doesn't mean good things aren't still happening.

[00:09:37] You can't see how the neurons in your brain are beginning to change as you begin this journey.

[00:09:41] You can't see that by even squeezing in a 35-minute workout or a 5-minute workout,

[00:09:46] you made some of the sugar in your bloodstream disappear.

[00:09:49] And you've helped the muscle cells in your legs grow.

[00:09:52] But if you stay consistent and have patience and plan,

[00:09:57] eventually you will feel and see those wonderful effects.

[00:10:04] Thank you again for taking the time to send in your question, Mike.

[00:10:07] Now, if you want to send in a question to be answered right here on the show

[00:10:10] and get a copy of our workbook,

[00:10:13] you can email one to health at oldpodcast.com.

[00:10:17] Or if you want to hear your own voice on the podcast,

[00:10:20] come by oldpodcast.com slash ask.

[00:10:25] Right on that page,

[00:10:26] you can record your voice straight from your computer's microphone.

[00:10:29] It's really easy.

[00:10:30] You can even play back your message and do retakes before sending it in.

[00:10:34] Or you can do it the old-fashioned way and call in your question.

[00:10:37] The number is 161-ILOVE-OHD.

[00:10:42] That's 1-614-568-3643.

[00:10:47] Thank you so much for doing that.

[00:10:49] Answering your questions is my favorite part of the show.

[00:10:52] All right, but that'll do it for another Q&A edition of Optimal Health Daily.

[00:10:56] Thank you so much for listening every day and all the way through.

[00:10:59] I hope you have a great start to your weekend.

[00:11:01] And of course, I'll see you back here tomorrow

[00:11:03] where your optimal life awaits.