Time for a Change! Rethink the Work Day

Does the classic 8 hr day / 40 hr work week still work?

This classic work week was first established following World War II. Nowadays, with so much change and development throughout the workforce, many would argue this method is well and truly outdated! The Information Revolution (1974- present) has given us the ability to access information at the tip of our fingers in seconds. With all this automation and easy access to information, we have managed streamline many of the mindless tasks that used to be dreaded and extremely time consuming. However, with the rise of technology so to has the increase in distractions. Just have a look around your workplace, the continually pinging of our phones and email browsers often grab our attention and pull us away from the work we were completing. How is anyone able to get work done, especially when you consider that marketing specialists now use science to their advantage!! Their aim is to access our primal pathways and capture our attention, so instinctively it is getting increasingly harder for us not to respond to the distraction and reduced our ability to focus and filter information effectively.

The development of technology has benefited us as we are able to complete a substantial amount of work outside the office. Some of the latest phones (e.g. Iphone X) have  250 G of storage, that is the equivalent storage of some laptops! (more than my current laptop I write this on 150G..) You could work from home on your phone if you really wanted to.  However, the downside may be that we are expected to respond to and complete work, especially email and notifications being a primary feature of smartphones. This keeps everyone stimulated at all hours of the day, 7 days a week. This then leaves us with no time to downregulate and recover. This constant stimulation is running us into the ground!

Time for a change?

If you ask us we think so! Below are a few case studies of employee focused business who are utilizing various methods to get the most out their staff while keeping health as a prime focus. They like us believe it change is required and are well aware that with increased health in the workplace their is an increased return on investment.

CASE STUDIES 

As for any change it can be difficult without any direction so listed below are a few case studies of successful business that have utilised various strategies to implement change of the traditional work day.

Amazon:

Amazon in 2016 announced a pilot program offering a 30-hour workweek. Selected employees will earn 75 percent of a full-time salary, but receive the same benefits as full-time employees.

The employees are expected to work Monday through Thursday from 10am to 2pm with flexible work hours outside this time frame. This ensures that employees working 30 hours a week will have at least 16 hours of overlap with their other colleagues.

“We want to create a work environment that is tailored to a reduced schedule and still fosters success and career growth,”

We are yet to hear results from this trial but this new format is a common structure that is now being considered across many business.

Basecamp

Another great example of a company implementing a compressed workweek. CEO Jason Fried makes it clear that working overtime is not the way to earn recognition from him. With a strict 32 hour work week, with 4 days of work per week.

Fried says that this cuts out wasted time and allows the employees to focus on what is important. For example, at Basecamp you will rarely find people wasting time with long drawn out meetings that don’t reach and effective conclusion. He has even suggested that meetings be comprised of 4 people or less. “Less people helps a meeting to move a lot faster.”

“If you’re overworked and tired you make mistakes, and mistakes are costly,”

Perpetual Guardian

Closer to home 200 employees at New Zealand trustee company Perpetual Guardian, implemented a six-week long trial which concluded in mid April this year, where staff worked four days a week but got paid for five.

Christine Brotherton, head of people and capability for Perpetual Guardian stated, “People have been thinking quite hard about that third day off and how best to use it so it can change their life. Some people come back to work and are incredibly energised,”

One staff member mentioned “While colleagues still socialise during the work day, the office space is quieter and more concentrated, and “water-cooler chats” are briefer. “I am feeling significantly better equipped when I begin the work week now””

Swedish Nurses 2 year Trial

Sweden completed a 2 year experiment with nurses cutting the 8 hr workday down to 6 hrs making a 30 hr work week instead of traditional 40hrs (for same wage). They had a 22% increase in gross cost as they required staff around the clock to service the patients so had to increase staffing by 15 staff. However, they saw a 10% decrease in sick leave and a 50% increase in perceived employee health. Initially they had no plans to continue this format following the trial, but due to success they set aside 20 mil Swedish krona to implement a similar strategy on other public sectors in Gothenburg.

Sadly this study did not do  a great job at measuring the return on investment so it is hard to predict if it was truly successful from a financial standpoint. It is also often criticised due to high (~22%) increase in gross cost for additional staffing. However, I personally believe it would had made a significant long term gain in employee health, engagement and job satisfaction which would flow into financial gain long term.

Possibly it’s biggest hindrance was being a service based business. Nursing requires continuous stream of staff to serve needs of patients which presents a greater upfront cost in covering staffing needs. It is possible that appling this compressed workweek is more beneficial to knowledge workers (like previous example: amazon & Perpetual Guardian) not so much service workers. Not to say it is not beinfical for service workers but I believe the financial benefits would present a much stronger picture for knowledge workers.

Netflix

Since 2004, Netflix has allowed their employees to take as many vacation days as they have wanted. Employees have the freedom to decide when to show up for work, when to take time off, and how much time it will take them to get the job done. There is no need to request leave they have full autonomy, they just need to keep their managers in the loop.

Why?

With technology increasing access to work outside the office it has become nearly impossible to quantify total work hours completed outside of the office. So instead of complicating things Netflix decide to keep them simple and change with the times and remove the tracking of working hours.  

Netflix high performance culture is so ingrained. Employees on all levels are expected to perform at a very high levels and are rewarded with a generous severance package. Instead of micromanaging their staff the leadership focuses only on what matters—results. From this imparted freedom has created a more responsible and motivated culture that is a lot more productive.

Virgin

Following the Netflix example Sir Richard Branson enforced a similar policy. The policy-that-isn’t permits all salaried staff to take off whenever they want for as long as they want. Like Netflix there is no need to ask for prior approval and neither the employees themselves nor their managers are asked or expected to keep track of their days away from the office. It is the employee’s choice to select their time off a few hours, a day, a week or a month off. The assumption is that staff member is comfortable that their team or project will not be affected by their absence which could inturn damage the business – or, for that matter, their careers!

Google

Google is famous for giving their engineers 20% of their work week to work on whatever they want to, that they believe would most benefit google. Google believes that its highly creative employees will devote at least some of that time to projects that benefit the company.

“This empowers them to be more creative and innovative. Many of our significant advances have happened in this manner.”

 

Conclusion

With a wide range of strategies and with many overlapping it is easy to notice common trends; Strategies that are designed with the employee wellbeing in mind are successful. I believe there is no one size fits all approach and each business needs to assess their business to identify strategies that will work effectively in their setting. Hopefully this highlights that productivity does not come from more time at work but more focused time. Providing tired examples that you can use as templates for establishing change in your workplace.

 

In our next post will talk in depth about strategies for achieving this state of deep work.

Future Proof Your Business

The future is up for the taking

The majority of my blog post are educational and actionable, like our previous post (Workplace Wellness 5 Unique Actionable Strategies to Increased ROI) aimed at providing you with all the information you need. But, this post I wanted to take a step back to express my thoughts around the current business landscape, reflecting on current, past and future trends and set the scene, before arming you with actionable strategies to implement within your businesses to ensure you are equipped and ready for the future.

 

You can not build a long term future on short term thinking

Now, I truly believe it is a pivotal time for businesses, it is a make or break time. With the ability for everyone’s voice to be heard, the big corporates who are used to have all the l

imelight, no longer have the control over the marketplace that they once had. Additionally, with all the access to outsource to third party companies, the entry into business is a lot cheaper, easier and safer. There is no need for extreme overheads and high set up costs. That being said, I strongly believe that a business that is built in line with future in mind and aims to actively stay ahead of the times will be the one who truly succeeds long term.

In this ever changing world, becoming comfortable or stagnant will determine your business success and longevity. With the rapid development in technology, businesses need to be adaptable with the ability to pivot and change when required. Traditional methods need to be re-thought. Yes, they have been successful previously, but are they the methods that will allow for continued success today? As times change so does the need for new strategies. Forget the old saying “If it ain’t broke, don’t fix it”, this mentality may get you by short term but will cripple your business long term.

 

So, is your business Winning or Losing?

Workers now spend the majority of their brain power battling distraction and interruption, thanks to the continual pinging of devices, noisy open-plan offices or the difficulty for workers to determine what deserves their attention the most. The inability to achieve a level of deep work is costing your business a significant amount of money! With the rise of technology and distraction there has been a decline in employee health with the continual overloaded of additional stressors. There is nothing more costly to a workplace than a decline in workplace health.  A decrease in healthy energy levels leads to a lack of motivation which translates to less productivity, enjoyment, and increased sick days.

 

Why is change not happening?

The biggest barrier in my opinion is not the inability to think long term, majority of business are well aware that change is required they are just restricted by limited resources, overwhelmed by current stresses and deadlines. Leaving them to place the future proofing in the “too hard basket”. This is the sad truth for so many businesses, especially for big business as there are so many moving parts, making change extremely difficult.

In our next posts we will discuss key Taylored Health and Performance strategies that will shift you and your workplace from struggling to success. Building off our previous post Workplace Wellness 5 Unique Actionable Strategies to Increased ROI and diving deeper to highlight how to be more productive and achieve a deep level of work.

 

Workplace Wellness: 5 Unique Actionable Strategies to Increased Return on Investment

In this time poor but stress rich society we live in, it can be easy to become overwhelmed. This is likely contributing to the rising rate of depression and anxiety.

We now spend the majority of our lives working and with the progression of technology and the ever connected world, it has become difficult to manage and disconnect. With technological advancements the norm has shifted, the 9-5 pm no longer exists!

With smartphones our emails, phone calls and overwhelming workloads slowly start to seep into our personal lives outside of the office. This is not all bad but this is the new reality we face and something that currently needs to be addressed

Think Different:

Our aim for this article is to arm you with easily implementable strategies that will not only allow you to cope with this new reality but perform at a higher level with minimal to no outlayed cost but massive return on your time investment.

 

  1. Remove LED Blue Light

Light is a nutrient that plays a significant role in signaling your mitochondria (cellular powerhouses) to spring into action.

Different light frequencies trigger different signals in your cells. Blue light which mostly comes from LED lights places the body under a significant amount of stress.

Newer artificial light bulbs lack many of the sun’s frequencies that our bodies and brains need. Artificial lights, have eliminated most of the infrared, red, and violet light found in natural sunlight, and are amplifying the blue light beyond anything we have evolved to handle. Most LEDs and compact fluorescents emit about 5 times the blue light we’re used to.

Where to start:

Reduce blue light or what is now known as Junk light in your workplace. Download a bluelight filter app like F.LUX for digital devices (Mobile & laptop) and switch all the lights in the office to halogen and incandescent. They aren’t perfect, but they’re better. Your white LEDs might be saving your power bill but they are sapping yours and your staffs energy levels which in the long term is costing you a lot more!

This is especially important if working late at night as it will greatly impact sleep!

 

  1. Workstations: Sit to Stand Desks

With all the craze of standing desks at the moment, may fool you into thinking standing is better than sitting desks. However, believe it or not standing can be just as detrimental as sitting all day!

Our body’s are not designed to remain in one position for long periods of time, we are designed for locomotion. Therefore, instead of one being better than the other we want the ability to shift between sitting and standing on regular periods, to keep the body moving and using a wider range of muscles instead of overusing a specific muscle group.

If it is not viable in your current workplace to replace traditional desks with sit to stand desk. No stress! Set up a few hot desks around the workplace that will increase the  options to those who want the ability to stand

 

  1. Introduce Walking meetings:

Join some of the best minds in the world including: Steve Jobs, Mark Zuckerberg, Richard Branson, Jack Dorsey, Aristotle, & Sigmund Freud. All were renowned for their walking meetings.

We are sitting on average 9.3 hours per day are we are only getting 7.7 hours of sleep! The human body is designed for locomotion and we are now sitting more than we are sleeping. When is the movement happening?

Sitting is killing us! The World Health Organisation(WHO) has even listed sitting to much as the 4th leading cause of death globally, that is 3,200,000 deaths annually!! A recent study even stated that sitting for 10 hours a day can cancel out 90% of a positive effects of a 1 hour workout! Some other interesting stats associated with sitting for more than 10 hours a day include:

  • 112% increase in risk of diabetes
  • 147% increase in cardiovascular events
  • 90% increase in death due to cardiovascular events
  • 49% increase in death due to any cause.

Get moving with walking or standing meetings and watch the creativity and engagement thrive. Even better move them outside to add in fresh air, sun (Vitamin D) along with nature. Why nature? Nature and changes of scenery trigger new neuro-pathways in our brains which yield new ideas, and new solutions to problems. I am sure we have all experienced this at one point or another.

 

  1. Remote / Flexible Work Hours

In the coming years with the development of technology bringing the world closer together remote based work will become the norm. Technology is changing the way business is functioning and those who adapt to these trends will reap the rewards.

Businesses who really want to future proof their success need to consider how this can be established across their workforce and within their workplace.

It has been shown that a workplaces that offers flexibility around were their staff can work will have staff that have the following characteristics:

 

  • Greater job satisfaction
  • Increased productivity
  • Decreased stress
  • Plus they often work more hours as a result of this freedom.

 

  1. Mindfulness, Become Present:

What is Mindfulness? It is a practice that teaches you to detach yourself from both the past and future and become truly present in the moment.

Sadly in this fast moving world we are losing this ability to be present, this is even more prevalent with ever increasing workloads.We cannot reduce our the past nor can we change what will happen in the future, but if we truly want to be productive with the task at hand we need to be truly present in the now. In our opinion this skill is one of the leading, if not the best productivity booster!

 

Where to Start?

There are many ways to train mindfulness from breathing, instructor guided practice to self guided practice.

I suggest everyone begins with an instructor guided practice to help educate and help grasp an understanding around mindfulness. There are a number apps that offer a free trials and then lead into a paid version (eg. Headspace, Calm). Test each of them out and find the one that suits you. At the cost of less than 2 coffees a month (Calm: $4.99/month; Headspace: $7.99/month) what do you have to lose? I personally have tried majority of the apps on the market but Headspace was favorite due to it customizability. I highly recommend upgrading to paid versions as it becomes a lot more personalised and you can select packages that you require as you progress and it often offers further education. This will give you the skills you required to make your mindfulness practice easy and stress free.

I have talked about mindfulness extensively in other articles if you want to learn more follow these links:

https://tayloredhealth.co.nz/mindfulness-where-to-start/

https://tayloredhealth.co.nz/the-science-behind-mindfulness/

https://tayloredhealth.co.nz/mindfulness-living-in-the-present-moment/

 

Take Action:

If you are passionate about performance and the health in the workplace these 5 simple strategies will make a profound effect and future proof your business. It all starts with a solid foundation and with inmproved health comes improved performance.

 

Client Stories 2017

What an amazing year it has been! Upgrading to a new bigger and better studio, media exposure (front page of the Waikato times and a number of other publications), finishing postgraduate studies, meeting and working with some amazing people and overcoming my personal struggles (flexibility disorder and not being able to run for 3yrs) and chasing my triathlon dreams.

My why is to champion and help others to push their limits and achieve beyond what they thought possible. As the year comes to an end, I thought it would be the perfect opportunity to celebrate a few of my clients successes from this year.

At Taylored Health & Performance we work with anyone looking to get more out of life and perform at their best whether that is in sport, work or just everyday life. This year I have helped  many of my clients from all walks of life, from those who have exhausted all options with no success to high performers looking to gain a competitive edge in their life, sport or work.


Client Stories

Overwhelmed to Success 

Dan found himself in a vicious cycle with his new high demanding corporate position. Sapped of his normal energy, weight gain, lack of time, and injured with a knee that he was told he will never be able to run on again. Dan knew a change was required and seeked my assistance to gain his life back and be able to do the things he loves. With a number of key focus areas our aim was to find a balance, taking the less is more approach we designed specific strategies for each area of life to ensure his success. Dan couldn’t believe the impact across the board; with the extra energy he could now find the time to surf (a big love of his), spend more time with his family, and he even got further promotions at work. Not only this he was able to run again and achieved his desired body composition. It is fair to say he was pretty stoked with life again.

“I have been working with Luke for 12 weeks. I am so  stoked with the results. Luke has helped me overcome some long standing injuries “knees and heel’s which until recently had held me back. Luke has improved my posture and mobility, we have done this in a fun and non-stressful way. I have learnt a lot about my body and what I need to do keep healthy including my mind. My body fat has reduced by 10% through a totally sustainable regime. My surfing has improved and I have more energy and confidence in my body generally. I would thoroughly recommend Taylored Health & Performance  to anyone looking to improve their health and performance. Luke is a really cool guy to work with and will find a way to customise an improvement program specific to your needs”

From Potential Surgery to Pain Free

Unable to stand without being in pain Debbie with severe back pain had exhausted all options with no success and was told she required back surgery. After getting varied opinions from specialists she was lost and confused unsure what to do and just knew she wanted to try everything before surgery. This lead her to me, in the pre-screen I quickly identified it was not as doomed as she has been told. Within 4 weeks we had her pain free with normal everyday movement, by 12 weeks we had her back into xome pain free exercise, which she had not been able to do for so long. There is no better feeling than removing pain from someone’s life.

“After visiting Luke,I found I had so much more movement and less pain. I’ve also learnt that posture was a big part of my problem and I have to constantly make sure I watch this.Luke helped a lot with this also.”  -Debbie

 

Chasing “Free Speed”

I will never forget after working with Megan, her racing into our session with even more excitement than normal. She was over the moon she had  just got her result from her most recent FTP (Functional Threshold Power) test. Not only did she see a massive increase in her power output but for the first time she was producing symmetrical power through each leg where she was previously producing 4% less power of he left leg compared to her right. This may not sound like much but when you are an athlete who competes at a high  level Ironman athlete like Megan this is massive! As Megan likes to refer to her training with me “it is Free Speed”.

“My first session with Luke was a reality check for me, i was overloading muscles that would have eventually resulted in injury.  Since seeing Luke i have glutes that work & hips that are free & am balanced.  Luke taught me how to do the exercises property & explained the reason for them.  I can now do these at home to ensure my body is ready for training & racing.  Thanks Luke” – Megan

 

Perspective Shift Resulting in Massive Transformation

I have worked with Marcia for a little while now and what a transformation! She is a different person! With a perspective shift and a massive reduction in weight to match she couldn’t be happier. Marcia has become a teacher like many of my clients, passing on the knowledge she has learnt and helping others along their journeys.  Marcia has not had an easy run, she was another who was on a last resort with very little belief left that anything could be done.  With a history of severe gut issues, depression and adrenal fatigue along with a unrecovered hip surgery. Marcia’s persistence and commitment to her journey has been truly inspirational.

“Since finding Luke, I’ve been steered in the right direction to improve my physical health, nervous system, ability to rest and recover, as well as increasing my understanding of mobility, biomechanics and functional movement. It’s been a challenging but rewarding journey, ignited and kept alive by Luke’s unwavering support and encouragement.” -Marcia

 

From Postie to top level Triathlete

I have now worked with Malcolm for over 2 years and it has been a pleasure working with him along his journey as he chases his dream of being one of NZ top Triathletes. This dream is now coming into fruition after he took out the Olympic Distance National Championship title earlier this year along with a number of other massive results both locally and internationally.

“I highly value the mobility sessions I do with Luke on a weekly basis, especially during my big training blocks, before and after races. These are one of the keys to my success as a triathlete and one of the ways I manage to maintain staying injury free.” – Malcolm


 

“THANK YOU to all my clients you truly inspire me, helping you succeed is the reason I love what I do, I can not wait to see what 2018 will hold” -Luke


 

 

Tricks & Tips for the Holiday Season

The silly season is among us! With the extra time it is the perfect opportunity to take the time to focus on your health and wellbeing.

Lets not sweat the small stuff, indulge a little and relax – you all have earned it! Enjoy.

The holiday period also presents as a great opportunity capitalise on extra free time to develop key positive habits that can help set you up for an awesome 2018. Here is some key tip we suggest you consider.

 

1. Remove Toxins & Stimulants

The holiday season is a great opportunity to clear out all the unneeded toxins and stimulants from your life.

  • Plastic

Reduce your use of plastics as much as possible. The plastic leaches chemicals like pcb’s dioxins which are xeno-estrogenic and mimic estrogen in your body. This creates an estrogen dominance which develops an insulin resistance, making it extremely difficult to regulate and reduce fat.

Remove Plastic:

  • Ditch the plastic drink bottles: Replace with a metal bottle
  • Rethink Tupperware: The last thing you want to do is put hot food into a plastic container (or worse – to reheat it!). Replace with glass or bamboo.
  • Plastic Straws: Replace with metal or bamboo

 

  • Coffee (Caffeine)

Coffee is the greatest source of Polyphenols (Antioxidants) in the western diet! It is also well known that us Kiwis love our coffee per capita consumption ranks among top 20 in the world, according to statistics portal, Statista.com.

Can there be too much of a good thing? If you have become reliant on it and can’t survive a day without it. It is time for a detox! With no deadlines or time constraints with work this is the perfect time for a detox! Remove caffeine from your life for 2 weeks to allow your body to reset.

Removing the stimulant for two weeks is extremely powerful as when reintroduced, you will once again notice the stimulant effects again, that have most likely been stunted due to overuse.

Quick note: If you currently exceed 3 coffees a day I wouldn’t suggest going cold turkey unless you are that way inclined. Gradually cut down!

https://tayloredhealth.co.nz/optimise-your-coffee-break/

  • Blue Light

Light is a nutrient that plays a significant role in signaling your mitochondria (celular powerhouses) to do things and when to do them. Different light frequencies trigger different signals in your cells. Blue light which mostly comes from LED lights places the body under a significant amount of stress.

Newer artificial light bulbs lack many of the sun’s frequencies that our bodies and brains need. Artificial lights, have eliminated most of the infrared, red, and violet light found in natural sunlight, and are amplifying the blue light beyond anything we have evolved to handle. Most LEDs and compact fluorescents emit about 5 times the blue light we’re used to.

Where to start:

Reduce blue light or what is now known as Junk light. Download a bluelight filter app like F.LUX for digital devices (Mobile & laptop) and switch all the lights in your house to halogen and incandescent. They aren’t perfect, but they’re better. Your white LEDs might be saving your power bill but they are sapping your personal energy levels!

 

2. Hydrate

Too often we forget the simple things like hydration. Yet, hydration levels are one of the most important things to regulate.  Water contributes to the maintenance of normal physical functioning, cognitive functioning and thermoregulation. Our body are made up of 60% water, so it is important that you achieve optimal water levels as it is essential for feeling good with optimal health and energy. With 1% of dehydration affects performance by up to 10%!

How much water should I drink?

0.033 litres per kg of body weight, which roughly equates to the following amounts:

  • 60 kg = 2 litres
  • 75 kg = 2.5 litres
  • 90 kg= 3 litres

Hydration Tips:

  • Carry a metal drink bottle with you everywhere.
  • Download Hydration app, to remind you to drink

 

3. Mindfulness

Slow Down: Too often while on holiday I see people stuck in the busy mode unable to slow down. On a mission racing around from place to place and not taking the time to relax and enjoy the present moment. It is easy to get stuck in old patterns but we need to be able to detach ourselves from these habits. I have caught myself in this very situation myself many times. This where it is great to include a mindfulness practice.

Mindfulness Definition: A mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations.

Mindfulness is all about detaching yourself from the past and the future and focusing on the present moment, as it is only the present moment that you can impact. The holiday period presents as a great opportunity to increase or introduce a mindfulness practice.

Where to start?

  • Download an amazing app like Headspace, that will help guide your mindfulness practice. The great thing about Headspace is its flexible nature, that allows you to design a practice around your needs such a length of session and specific focus points.
  • Walk slowly, sounds simple but can be especially tough for busy people to do.
  • Sit down and enjoy scenery eg. beach, park.

https://tayloredhealth.co.nz/just-breathe/

 

4. Look after your Gut!

Our gut is now known as our second brain so it makes sense to look after it! Did you no 90% of your serotonin (feel good hormone) is created in your gut. That means poor gut health can lead to depression.

A great way to start your day is with a lemon juice/apple cider vinegar to help stimulate digestion through stomach acid and bile production.

  • 1 tbsp. Apple Cider Vinegar (it has to be raw, unfiltered, with the mother)
  • Juice from 1 lemon
  • Pinch of Pink Himalayan Salt (antioxidant/electrolyte)
  • 1 Cup of warm water (Make it as a tea)

Aim to drink 30mins prior to breakfast for best results.

Why not throw in some bitter and fermented foods to aid digestive support this summer too.

Popular recommendations include:


 

Bitter:

  • Turmeric, (turmeric lattes)
  • Cacao
  • Ginger
  • Good quality Organic sourced dark chocolate
  • Leafy greens like Spinach and Kale.

 

 

Fermented:

  • Kombucha
  • Kefir
  • Natto
  • Sauerkraut
  • Pickles

 

 

5. Gratitude

The benefits of practicing gratitude are nearly endless. By taking the time to notice and reflect on what you are thankful for, you experience more positive emotions, feel more alive, sleep better, express more compassion and kindness, and even have stronger immune systems.

A great way to cultivate this practice is a Gratitude Journaling. Journaling works as it slowly changes the way we perceive situations by adjusting what we focus on. Shifting our focus away from the negatives and onto the positives. Journaling can be as simple as writing 3 things  you are grateful each day.

6. Fear Setting

With the new year brings new year’s resolutions. University of Scranton research suggests that just 8% of people achieve their New Year’s goals. Let’s not fall into this trap! This year instead of new year’s resolutions replace them with ‘Fear Setting’ (An exercise recently popularized by Tim Ferriss)

Fear setting is all about embracing your fears! A simple process in which you write down and quantify your fears. What is the worst-case scenario? (often it is not as bad as you think). Once identified work back from that scenario, how can you mitigate these the consequences and then how could you recover from this scenario. You will be surprised how powerful this technique can be.

Follow these 3 steps to fear-setting:

Do an 80/20 analysis:

  • “Which 20% of sources are causing 80% of my problems and unhappiness?”
  • “Which 20% of sources are resulting in 80% of my desired outcomes and happiness?”
  • “Which 20% of sources are consuming 80% of my time?”

Write a to-do and not-to-do list:

  • “Why haven’t I done my most important to-do?”
  • “Why haven’t I stopped doing my most important not-to-do?”

Define your fears clearly (Once identified ask yourself this series of questions):

  • What is the worst-case scenario if I did what I’m considering?
  • What are all the things I could do to minimize that from happening?
  • If the worst-case scenario happened, what steps could I take to minimise repair the damage

https://tayloredhealth.co.nz/fear-setting/

 

Wherever you may be this summer, ensure it is a safe and happy one.

Merry Christmas & Happy New Year from the team at Taylored Health & Performance