Remember to Stop and Smell the Roses: 4 Tips for Instant Rejuvenation

I love having flowers around because the bright colors and big open buds bring joy into my space. I place flowers on a table that I pass several times a day so I can enjoy their beauty. I recommend cutting stems diagonally under running water and using flower food to enhance the lifespan of your bouquet.

Wouldn’t it be cool if we could enhance our own lifespan with something so simple as a diagonal cut and a little healthy food? Lifespan extension might not be that easy, but taking time each day to rejuvinate ourselves will certainly add to your daily quality of life, and that in itself can help with lifepan.

We get very caught up in the busy pace of work life from business meetings to working after hours that we forget to take downtime for relaxation and fun.

Time moves so fast (it’s almost March, it feels like we just celebrated NYE) that before you know it an entire season has flown by without stopping or slowing down to notice all of the wonderful things around us. We are so focused on work, chores, or just getting by that we forget to stop, slow down, enjoy life, and smell the roses.

I was bummed when I noticed that a few of my roses were beginning to wilt. “Hmmm, that’s strange, they were perfect yesterday. I guess it’s just time.”

I removed a few of the drooping roses, recut the stems (under running water), placed them into a new vase, and added flower food to both the original boquet and to the new vase. Maybe this will rejuvinate the droopy buds. It took only a moment for this task and I was able to (hopefully) give new life to both boquets. I was too busy working to tend to my flowers, which I pass multiple times per day, that I forgot to provide just a little TLC that would be needed to keep them thriving much longer.

So here comes my analogy — if we took a little time every day to provide a little TLC to ourselves — Remember to Stop and Smell the Roses (RSSR) — we’d be much happier and more productive people. Taking just 5–10 minutes to rejuvinate can make a big difference in our levels of energy, motivation, and inner peace. RSSR can be completed in just 10 minutes or you can take an extended 10 days (think vacation time!). The point is to be deliberate about making time for self-care and to not become overwhelmed by your workday.

RSSR — Relax, Stretch, Socialize, Resume are four things we can do quickly (or for an extended time) for instant rejuvination.

Relax — Schedule relaxation time. This can be as simple as taking a 10 minute break or taking an extended (60–90 minute) exercise break. Relaxation (meditation, zoning out, deep breathing, going to the spa) will help clear your mind and prepare you for the next part of your day. I recommend beginning any relaxation time with a minimum of three deep breaths and setting an intention to relax. (Yes, we must set the intention to relax and then take action to follow through).

Stretch — Stretch your body, stretch your mind. Physically move from your workspace and give your body a few stretches. Try 5–10 sun salutations, a few minutes of simple quad, hamstring, hip flexor, and back stretches, or take a walk around the block (indoors if the weather is icky). Get the blood flowing in your body to feel instantly energized. Try stretching your mind by focusing on a task that does not come easily for you and has nothing to do with your job or career. Try a Rubik’s Cube , a challanging Suduko, or learn a new skill. Stretching your mind will help exercise your brain in new ways and can increaes cognitive alertness.

Socialize — If you have only a few moments to RSSR take 2–3 minutes to reach out to a friend or loved one. Take a few seconds to send a text message or a few minutes to make a phone call (call me old fashioned but making and receiving phone calls are my favorite). Reconnecting with the world through social interactions help people increase happiness. If you have more than a few moments go out to lunch with friends or head out for a night of theater and cocktails. Being in social enviroments reminds us that there is more to life than just working. Be happy, interact with the world (IRL), and enjoy being around others in a fun environment.

Resume — Just like we plan time to relax, we must plan time to resume our every day duties. After you have time to relax, stretch, and socialize, plan a reentry to resume your day. Give yourself a timeframe for RSSR, again, that can be 10 minutes or 10 days, and plan the first few tasks back at work (I recommend picking simple tasks). Planning ahead of time can actually help you relax better and have more confidence in your ability to get through your to-do list. The first thing on my to-do list is planning my next RSSRmoment and picking up more roses.

Remember to Stop and Smell the Roses (RSSR) every day for instant rejuvination and as a reminder to let go of the small stressors and enjoy life’s great pleasures.

You can read this post on Medium and LinkedIn.

Sport Psychology for the Super Bowl

Photo Credit: Shutterstock/vincenzo mancuso

The Panthers and Broncos have prepared for the biggest game of the year. Both teams have proven to be physically capable of this challenge so it will be the team with the greatest mental toughness who will take home the Lombardi Trophy.

Dr. Michele Kerulis, content expert in sport & exercise psychology, provides insight into what the Panthers and Broncos will need to stay mentally tough during Super Bowl 50.

·      The game is not over until it’s over - Athletes must remain in the moment and have faith that they can overcome defeat. Teams who “have heart” have the motivation and drive to work hard until the end of the game. It takes mental toughness to come back from a big lead. Staying positive is the mental toughness skill that comes in handy here.

·      Focus on what you can control – There are so many factors in sports that are outside the control of athletes like unfavorable weather, officials’ calls, and the other team’s actions. Players must have the ability to let go of previous plays and control their emotions related to the current plays. Remaining angry about a previous play will distract athletes from focusing on the next aspect of the game. Mentally tough athletes have the ability to immediately refocus and keep their heads in the game.

·      Managing high-pressure situations – The key to managing high pressure situations is to stay calm and remain focused on the current play. Athletes can become distracted by the intensity of the situation which results in decreased focus, inability to execute basic plays, and increased anxiety. Knowing how to manage pressure will be vital during the Super Bowl.

·      Communication – Clear and consistent communication is needed for successful teamwork. Understanding how to communicate verbally and non-verbally is critical in high-pressure games.

·      Team cohesion – The teams have had the entire season to build working relationships and to learn how each athlete will react to a variety of situations. Cohesion is the ability to stick together through good plays and bad and remain committed to the goals of the team.

·      Play a consistent game – Putting 100% effort during the entire game is not only physically taxing, it is mentally demanding. Championship teams have the ability to persevere through physically and mentally challenging games which results in consistency.

Sport psychology helps move great athletes to phenomenal athletes.  It takes practice to gain the benefits of sport psychology consultation.  Having the mental edge over your competitor takes time, effort, and dedication. This Sunday the nation will watch two of the best teams in the NFL play for the right to be called Super Bowl Champions. The nation is excited to see who will take home the title during Super Bowl 50.

Sport Psychology for the Super Bowl originally appeared on Dr. Kerulis’ IAE Sport Psych blog.

So You Want to Play Guitar?

My beautiful lefty

Who said an old dog can’t learn new tricks? OK, so I’m not old, and I love learning so here it goes…

One morning I sat to write after being super energized from an early morning workout. My creative juices were flowing and my right brain was crushing it. I completed a few pieces and wanted to celebrate so I turned on Spotify and started singing and doing my happy dance. I noticed my favorite songs had killer guitar intros, solos, and choruses. So out came my air guitar and I played along with Sweet Child O’ Mine and Faith and Creep and American Girl and… well, my list goes on and on (tell me your favorite songs in the comments section). I sing in the shower and I sing out loud when I’m running along the lake as my boom boom music blasts through my Jay Birds. 

I love the sound of well played music and outstanding vocals. I am definitely not a talented vocalist and I don’t know how to play guitar. But singing and rocking out to music are both so much fun! After wanting to learn how to play for many years, and with the encouragement of a very talented musician, I finally picked up my own guitar. I discovered that I’m lefty (I do some other things lefty like apply makeup). Lucky for me my friend and former sparring buddy is a guitar expert (and can shred the f#%*k out of anything with strings) and helped me pick the perfect instrument. I learned how to tune (this is a little tricky the first time — it took me 27 minutes first time I tried on my own. Twenty-seven minutes!!). My guitar didn’t need to be tuned, I just wanted to check out a new tuner app. I suggest sticking to an actual tuner like Super Snark and letting your friends help you the first few times. 

I couldn’t wait to take my gorgeous lefty home and play around. The super talented musician warned me about sore finger pads, provided recommendations for practice intervals, and gave ideas for intentional practice. These were great pieces of advice and I supplemented these ideas with Youtube tutorials and web articles. One thing I noticed about almost all of the videos and articles and from my musical friends: the musicians pleaded for new guitarists not to give up. “Hmmm, why would people want to give up?” I wondered. 

After my first hour of intentional practice I got why so many people were sending “don’t give up” messages. My finger pads felt like they were going to rip open and placement within the frets was more than tricky. This whole guitar thing is definitely harder than it looks and a bit frustrating. 

Determination and commitment go a long way. I jumped back online to study techniques and placement. Now I can play a few sounds (hopefully these will be songs in the not so distant future) and find that concentrating on learning techniques and cords is meditative and relaxing. Especially when I properly execute the few techniques and sounds I do know. 

 

A notebook I received last year pairs beautifully with my super cool Rock Hard Pick necklaces.

I figured I’d give my two cents to other newbies so ere are my tips from one newbie to another:

1. Pick up a guitar that is a best fit for you. Have someone help you find the right size and shape for your needs. Mine is lightweight, lefty, and sounds great (especially when someone else plays it!). 
2. Find cool accessories like Rock Hard Pick necklaces. They are unique and allow you to always know where your pick is located. 
3. Expect your fingers to hurt. A lot. I realize this is the third time I mentioned sore fingers, but get used to it. Don’t let that stop you. 
4. Find a great IRL teacher.
5. Find a great online teacher. My favorite is Andy Guitar. His Youtube videos are really easy to follow and he smiles a lot :). You can download his videos and PDF books.
6. Find easy songs to play. Google your favorite songs and listen to the complexity. Ask your IRL teacher to help you learn the basics of the songs. 
7. Have a little Patience. (Yeah, that’s my air guitar again). Learning new things takes time. Understand that you will probably not play like Jimi Hendrix after your first lesson. 
8. Set realistic and attainable goals. Set short-term goals and long-term goals. Be sure to celebrate the little successes. These will add up into greater successes and you will soon look back and laugh at the idea of giving up. 
9. Check out Bryan Baker’s Top Ten Ways to Improve Your Guitar Playing Now. This is a solid article with good advice. 
10. Don’t’ give up! Keep practicing and playing!

I want to give a shout out to all of my musical friends who have helped me over the past month and who continue to provide encouragement (such a beautiful Adlerian word) as I continue to learn and play. 

Any advice to newbies from experienced musicians is certainly welcome. Please provide your advice in the comments section. 

This story was originally published on Medium February 3, 2016.

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