How to get motivated to exercise

How do YOU get motivated to exercise? It’s cold, blustery and misty outside today. I spent most of summer yearning for the cool Arctic breeze to greet me so I can go walking or riding any time of the day without feeling like I’m going to pass out from the heat. After our long, hot, drought-ridden summer, winter has finally arrived. And here I am, huddled in my flannelette pyjamas, fluffy dressing gown and hand-knitted knee rug dreading the thought of going outside.

It’s a tricky head space to be in – knowing that I advocate for an outdoor adventurous lifestyle, and yet here I am, cocooned in my layers, inside my house, and trying desperately to find another thing to delay me before I go outside.

Being very conscious that my actions and values are simply not in alignment, I’ve given myself a stern talking to this week. Motivation is a pretty fickle thing. You can never rely on it. It’s a feeling that comes and goes and is affected by many different things – both positively and negatively. Sitting around waiting for motivation to arrive is fruitless. You need to take ACTION, and motivation will follow in its own good time.

motivation is fickle

I figured I’m probably not the only one who’s struggling at the moment (tell me that is so!!), so I’ve put together a list of tried and true strategies to get us exercising, no matter the weather, and no matter our motivation levels!

18 ways to get motivated to exercise

  1. Be accountable! To someone else, like a friend that you’ve agreed to meet for a walk. Or simply write your planned exercise activity in your diary and let others know ahead of time about your commitment.
  2. Something is better than nothing! Don’t get caught in the all-or-nothing type of thinking. If you’re running short on time, do what you can – 10 minutes is better than nothing.
  3. Make exercise part of your daily routine so there is little room for debate about what you’re going to do and when.
  4. Choose your reward! External rewards work well for some people – think of stickers for your exercise chart, or buying that new piece of gear when you’ve kept to your commitment. Or do you prefer to acknowledge that you feel great on the inside, knowing you’ve chosen well despite it being difficult, or noticing that you feel better?
  5. Celebrate your achievements! Be joyful for the hard work you’ve put in. But be careful you don’t self-sabotage your efforts by spending the rest of the day on the sofa or munching on a box of doughnuts.
  6. Change it up! Any activity that you repeat over and again can lose its gloss. Change your activity, route, place or even the time of day you’ve been exercising.
  7. Change how you see yourself! When you identify with a “healthy me, happy me” mentality, you’ll focus on healthy choices. Conversely if you see yourself as lazy and unfit, your actions are likely to reinforce that attitude.
  8. Break it down! If an hour of exercise seems like an eternity, then you’re going to dread it again tomorrow. Break it down into time portions, or ‘sets’. When I swim laps, I work on 10 minute sets each of kick board, freestyle, backstroke and so on. You can break your walk or ride up into sets too, aiming for a certain number of minutes, steps, mileage or landmarks in each set.
  9. Set goals! Register for an event and use it to keep you on track with your ‘training’ exercise. Or set a new goal each week, for example to walk 25 kilometres or to go to 3 classes by the end of the week.
  10. Do what works for YOU! Get a routine going that works FOR YOU. It’s your life. Your family. Your work situation. Your community. Whatever exercise routine you choose, make it do-able for you.
  11. Focus on something enjoyable! It could be the way the grass is blowing in the breeze, the smell of the wattles flowering, how awesome your new t-shirt feels, the increasing strength in your legs as you pound the pavement.
  12. Sign up! Check out what programs, challenges and memberships are available in your area or online.
  13. Pay your way! Does financial investment motivate you? Some people feel an extra commitment to get out the door after purchasing a membership, training program, new shoes or other equipment.
  14. Get expert support! Exercise physiologists and personal trainers can customise exercises and training plans that gradually build up as you do.
  15. Do what you love to do! If dancing around the lounge room to loud music is your thing, then do it! If digging holes in the paddock to put new fence posts in is your thing, then do it! If running marathons is your thing, then do it! You don’t have to do what everyone else is doing.
  16. Be realistic! Know what is do-able for you and set your expectations and goals accordingly to boost your confidence, sense of achievement, and motivation.
  17. Do it for yourself! You’ll feel better, you know you will!
  18. Do it for those around you! Exercise and nature has incredible benefits for the way our brains work, the way we feel, and the behavioural choices we make. Generally, we’re nicer people to be around when we’ve looked after ourselves.

You owe it to yourself as well as others!

And if that’s not enough reason to motivate me to get outside on a blustery day, then I remind myself that I’m accountable to the community of women around me. The women who get involved with my projects, counselling and mentoring programs. I constantly encourage these women to get outside and get active, yet I also know how challenging it can be at times. I owe it to my family, friends and the community of women I work with to shut up, show up and practise what I preach.

Women exercising outdoors

In the end, a little bit of discomfort to get going will reap amazing benefits for the rest of the day. It doesn’t sound that hard, but, man oh man, that gusty wind sure is blowing away some of my motivation!

How will you manage your motivation today?

Let me know:

What are your biggest challenges when it comes to motivation to exercise?

And what strategies work for you?

Daisy Spoke

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections in ‘Daisy Spoke’ that inform, inspire and empower women to a healthy and active lifestyle.

How to Look After Your Own Mental Health

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Many of us have grown up believing that to be a ‘good’ person we must always put others before ourselves. Whilst it’s important to care for others and contribute to society in positive and constructive ways, it’s very unfortunate that many people stop caring for themselves and find it difficult to ask for help. We don’t want to burden our families, friends or even our doctors with our ‘problems’ so we tell ourselves that things will get better soon if we keep going, keep pushing on, put on a brave face and try to figure things out for ourselves. There can be a lot of shame and worry that stops us seeking help.

It’s okay, and in fact completely normal, to have moments of despair, anger, sadness, disappointment, grief, anxiety, frustration and confusion. When we accept this is a normal part of being human, it can be a little easier to reach out and ask for help, or share our upsets with someone else. There are different ways you can access help without feeling like you are being burden on others around you.

1. Counselling

worries and mental health

My clients often tell me they come to counselling because they want a safe, confidential, unbiased space to talk through life’s challenges and unload the heavy issues they’ve been carrying. Counselling can also help you problem-solve, prioritise, and develop new skills and strategies. There are many types of counsellors so I recommend talking to your GP who can match you up with a counsellor to meet your needs.

GP Mental Health Treatment Plan

If your GP creates a Mental Health Treatment Plan for you, they can refer you to an accredited Mental Health Worker such as an Accredited Mental Health Social Worker, psychologist or other mental health worker with a Medicare Provider Number. You can then claim a rebate from Medicare for up to 10 sessions. Some Mental Health Workers bulk-bill or offer discounts for Seniors or Health Care Card holders.

Urgent Help

If you are feeling very stressed or suicidal, your GP or hospital doctor can refer you to a service that is ready to respond and support you very quickly.

Self-refer

If you prefer, you can self-refer to a counsellor but you will not be able to claim a Medicare rebate. You may be eligible to claim a rebate through your private health insurer however it is important to check before going ahead.

Public Health

Other services are available through the public health system which may be a good fit for your needs too. Your doctor can give you guidance on the best service for your needs.

2. ‘Low Intensity’ Face-to-Face Support

If you don’t think you need counselling but you’d like a bit of support, you may be able to participate in a local group or individual program such as mindfulness training or coping skills training. Once again, the best way to get connected with the right service is having a chat with your GP. Your regional PHN website may also also list these services. Many ‘Low Intensity’ services are funded or subsidised by the Federal Government or not for profit organisations which makes them more affordable.

(For example, if you live in the Darling Downs and West Moreton region you might like to have a look at a clickable map with a list of mental health services.)

3. Online Services and Supports

If you don’t think you need to see a professional, you can access online services and supports. This is not a substitute for individual counselling, but it can be a terrific way of finding information and support from the privacy of your own home. I suggest using websites that are supported or authorised by Australian government bodies or universities so that you know you are getting the best evidence-based information and support. Here are a few recommended websites to get you started:

Black Dog Institute

Black Dog Institute mental health

Black Dog Institute translates world leading research into easy-to-understand information to build a mentally healthy world. On this website you can find:

Beyond Blue

Beyone Blue mental health

Beyond Blue provides information and support to everyone regardless of age or where you live. On this website you can find:

  • Support services for yourself or someone else
  • Information about mental health including anxiety and depression
  • Online forums
  • Online web chat service (you can text or type a conversation with a support worker)
  • Phone and email support services

DV Connect and Womensline

DVConnect mental health

DV Connect Womensline is the only statewide telephone service offering 24/7 support for women who are experiencing domestic or family violence. They offer free, professional and non-judgemental telephone support wherever you live in Queensland. They can arrange practical assistance such as crisis counselling, intervention, transport and emergency accommodation for Queensland women and their children who are in danger from a violent partner or family member. Browse the website or call 1800 811 811 (free call from any public phone).

Men’s Line

Mensline mental health

Men’s Line offers telephone and online counselling for men with family and relationship concerns or mental health concerns. On this website you can find information about:

  • anger, anxiety, depression, stress, responsible drinking
  • relationship problems
  • family violence
  • how to help yourself or someone else who is having suicidal thoughts
  • telephone, online chat, and video chat counselling

Jean Hailes for Women’s Health

Jean Hailes for Women’s Health combines research, clinical care and practical education for women and health professionals. They translate and disseminate research and medical evidence into easy to understand health information. The website includes information about a very wide range of women’s health topics and includes:

  • booklets, fact sheets, articles
  • podcasts
  • webinars
  • recipes
  • tutorials
  • workplace health
  • Women’s Health Week

Do YOU have a favourite online resource? I’d love to hear! Send me an email with your tips and hints!

Daisy Spoke

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections in ‘Daisy Spoke’ that inform, inspire and empower women to a healthy and active lifestyle.

Calm on the outside, agitated on the inside

Calm on the outside, agitated on the inside. Does this sound like you? How is that for you? Is it working in your favour? Or is there something you’d like to change?

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Picture This

Goomburra landscape
The stunning landscape at The Grain Shed Retreat, Goomburra Valley (PHOTO CREDIT: Darling Downs Wellness Therapies)

I’d like to invite you to picture yourself relaxed and at ease sipping a cool drink as you gaze out at the rugged mountains and the ancient valleys that surround you. A gentle breeze reminds you of the changing seasons. Thinking towards your future, your confidence rises. Your calm demeanour is a reflection of genuinely feeling calm on the inside. You’ve gained clarity about your dreams and goals, and you’ve tapped into your inner strengths. In the company of like-minded women, you’ve acknowledged the challenges that have held you back. The time for change has come. You’re ready to do things differently, to make self-care a priority, to celebrate who you are, and to take actions that align with your values and purpose.

With a clear plan for working towards your personal goals, you know just what you need to do. You no longer waste your energy stressing over things you can’t change. As you focus more and more on those things you have control over, your circle of influence expands. As you become increasingly inspired by your dream, so too you inspire others around you. Despite the inevitable challenges, you stand grounded in confidence knowing that you’re never alone, that you have the inner and outer resources to maintain your momentum.

Does this sound like you? Or perhaps something you’d like to experience in life?

Inner self, outer appearances

No matter how you appear to others, you are the only one that truly knows your inner turmoil, struggles, challenges, and disappointments. You might go through the motions of being a high functioning worker, mother and partner, but inside you could be experiencing agitation or distress. Lost dreams, worries, a lack of fulfilment – these are just some of the experiences women often keep to themselves. Stewing away inside they create a hot bubbly mess that has us feeling bitter and helpless. But still, we push on. Not happy or content. But we keep on going.

What if I told you it doesn’t have to be this way?

It’s true ….. it doesn’t have to be this way. I know. I’ve been there. Several times. I’ve also walked alongside many women who’ve experienced something similar themselves. We all have a different story, different experiences, but there are also many common threads. By sharing these threads, we get to weave a new story. A more powerful story that builds us up, that empowers us, instead of depleting us.

Companionship, community and connection are key factors

Companionship and community are two of the keys to writing a new story. When we’re very isolated from others we have difficulty thriving. Looking back I can clearly see the turning points in my own life when I connected with the people who became my tribe. I’ve had a couple of very special relationships with other women who truly ‘got me’. They accepted me just as I was. They lifted me up and showed me there’s more to life than the narrow window I’d been looking through. They demonstrated assertiveness and values-based action. They were friends and mentors who have had a profound impact on how I saw myself.

In recent years I’ve also had the privilege of being part of a community of women who openly encourage, inspire, embrace, love and connect with each other in incredibly meaningful ways. This tribe of women reflects many of the values so important to me – independence, connection, innovation, peace, creativity, courage, companionship, community. They’ve taught me that I am enough. Just me. The way I am. No labels. No definitions. No limitations. And that’s given me the space to be even more than I ever thought I was or could be.

I’m still an introvert, I still love my time alone. But now it’s not lonely alone-time. I am deeply connected with others and I’m part of a tribe. We don’t desperately need to be with each other all the time. But the fact that we know we’re a stand for each other, that we’re part of a supportive community, makes each of us stronger and enables us to make a difference in our worlds – both inner and outer.

Women Empowered Retreats

Women Empowered Logo

This is my philosophy behind the Women Empowered Retreats. I know the benefits of connecting women together in deep, rich, meaningful conversation. I know the power of sharing stories in safe spaces. The power of connection and community. The power of knowledge and information sharing. The difference that inspiration makes to our sense of happiness, contentment, and fulfilment. The feeling of being calm on the inside, not just looking calm on the outside.

Every woman is drawn to our retreats for different reasons and will have a different experience from anyone else. Each retreat explores a different theme that weaves together elements of personal growth. But at each retreat we come with an open mind. We seek to be informed, inspired and empowered to be ourselves. We offer a gentle balance of information sessions, reflective activities, mindfulness practices, creative arts, movement, nature, and soul-nourishing food.

Whether you are simply looking for time and space to recharge, or if you are looking for a deeper meaning in your life, you will be inspired and empowered to live the life you love.

An invitation to discover calm on the inside

If this sounds like a slice of heaven to you, then we’d love you to join us for any of our upcoming retreats. This could be the beginning of your journey to discover what it feels like to be calm on the inside, or perhaps it’s an opportunity to connect with a community who will inspire you as you take action towards your dreams. Whether you’re a local or a visitor to the region, whether you come alone or with a friend, you’ll be joining a strong, growing community of women who know the value of self-care, personal growth, and connection with others.

Our upcoming “Women Empowered’ events include:

“Yarn & Yoga in the Country”
Friday 26th July 2019 during the Jumpers and Jazz in July Festival

(PHOTO CREDIT: Darling Downs Wellness Therapies)
  • Hike Your Mountain (June 2019)
  • Yarn and Yoga in the Country (July 2019)
  • Women’s Health Retreat (September 2019)
  • Spring Retreat (October 2019)

To keep up to date with details as they are released, subscribe to my emails via my website and follow me on Facebook.

Daisy Spoke

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections in ‘Daisy Spoke’ that inform, inspire and empower women to a healthy and active lifestyle.

How to exercise on a budget: what about walking?

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How DO you exercise on a budget?

There are so many pressures to spend your hard-earned money on, well, ummmm ….. basically everything! Including exercise. If you tune into the world around you or if you’re easily hooked into comparing yourself to others, you’ll probably believe that you HAVE to pay for a gym membership, you HAVE to buy fancy equipment to get fit, and that you HAVE to have the latest super-tech clothes if you intend to work up a sweat (which kind of goes along with exercise!).

Well I’m telling you that all these have-to’s are simply not true. Sure, some of those fancy clothes or equipment can enhance your exercise, but for aeons humans have coped quite well with little or no special exercise equipment. I mean, exercise is basically improving your strength and aerobic health through activity that puts a load on your body. It doesn’t HAVE to cost anything, and crying poor is never a reason to stay on the sofa.

Back in my day …..

Ask your grandparents or great grandparents (if they’re still around) and they’ll tellfirewood you what it was like back in their day. I bet they’d say no one needed any gyms or fancy schmancy pants in the olden days: exercise consisted of a hard day’s work out on the farm fixing fences, collecting and chopping wood for the kitchen fire, walking to the shop and doing the laundry in a boiler!

You don’t need a big budget!

Yes, times have changed and it’s a different world we live in, but there are some things that have stayed the same. To exercise on a budget, you simply get back to the basics – focus on your daily dose of physical activity instead of the frills-and-all approach that can suck you in. Get yourself a decent pair of shoes, pull on some comfy clothes and a hat. Slap on some sunscreen. Grab a bottle of water. And you’re all good to go walking, one of the best and most accessible types of exercise we have.

Why is walking ideal? Oh my goodness, let me count the ways!

  1. You can set your own pace
  2. It’s convenient – slip on your shoes and get out the door no matter where walking in bootsyou live or work or travel
  3. You can do it alone or in a group
  4. You’ve probably already got everything you need to go walking
  5. If you don’t have everything, you still don’t HAVE to spend a lot to get started
  6. No special equipment needed
  7. It’s free in general – to tell you the truth, there are a few places I’ve been to that charge a small fee such as a day entry fee to some National Parks or car parking fees in busy tourist or urban spaces, but that’s the exception not the rule. Walking is one of the cheapest ways to exercise on a budget.

Walking ….. “BORING!”

Walking is boring, you say? Well, anything’s boring if you repeatedly do the same thing day after day, in the same place, and in the same way.

Never be bored again!

Here are some ideas to vary up your workout so you’ll never be bored again, even if you need to exercise on a budget (and that’s most of us)!

  1. Mix it up – walk in different placeswalking on the beach
  2. Choose different length walks – some days go long, and other days go short
  3. Go solo, or meet up with a buddy
  4. Join a walking group
  5. Have a go at Park Run
  6. Change up which direction you go on your usual route
  7. Challenge yourself to an uphill climb
  8. Relax with a downhill walk
  9. See the city sights on an urban walk
  10. Climb those stairs – repeatedly!
  11. Go exploring on a water walk – river, dam, ocean
  12. Treat yourself to a bushwalk – check out National Parks, State Forests, reserves
  13. Wander along the beach, feel the sand between your toes
  14. Walk with a purpose: walk to work, school, a friend’s place, bus or train station, shops
  15. Swap your usual routine and enjoy the sights at a different time of day
  16. Grab a map and compass and give orienteering a go
  17. Use a navigation app or device to pre-plan your walk – you can even be really creative by designing a funky picture that overlays the streets and then follow that on your walk
  18. Pace the paddock or local park
  19. Walk with a backpack for added load, or take some light hand weights
  20. Walking meetings are all the rage!
  21. Have a walking break at lunch time or after work to wind down and de-stress
  22. Leave your car a few kilometres from work or the train / bus station and walk the rest of the way
  23. Earn as you walk – deliver newspapers or pamphlets house-to-house
  24. Go window shopping
  25. Take your kids for a walk after school while everyone chats about their day

Walking can be your go-to exercise too!

Walking has always been my go-to exercise because I can do it almost anywhere, any time, with little equipment, no expense, and all the benefits of feeling great and knowing I’m giving my future health an awesome boost! And you can too! Start with any of the ideas above and let me know how you go, or share your other ideas with me on how to exercise on a budget. 

Daisy Spoke

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections in ‘Daisy Spoke’ that inform, inspire and empower women to a healthy and active lifestyle.

7 ways to improve your mental health at work

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We spend a lot of our waking hours in the workplace so it’s no surprise that work and personal life impact each other. It’s an issue we mustn’t ignore. Many of us have been trained or at least socialised to separate our ‘professional selves’ from our ‘personal selves’. To put on our ‘worker’ hat at work, our ‘parent’ and ‘partner’ hat at home, and our ‘volunteer’ hat at weekend sports events. We juggle the different parts of ourselves, keeping our guards up and being careful not to cross boundaries. READ “HOW MANY HATS DO YOUR WEAR?”

But can we completely separate the different parts of our lives? And should we? What are the implications, both good and bad? And how can we re-integrate ourselves when we feel like we can’t keep it all together, or when there is a major change in our work or personal lives?

The real mental health issues in the workplace

Employees, managers and business owners are all in the same boat. Where do we even begin to sort out the issues? In late 2018 Bel du Bois from Darling Downs Wellness Therapies and myself surveyed our community. The results were really interesting. 54% of people said that multiple roles and responsibilities was one of the main health and wellness concerns in their workplace. Stress, unrealistic workloads and communication difficulties also rated very highly.

The struggle to keep it all together

I know first hand what it’s like to juggle family and work responsibilities, and *try* to be calm about it all. Many of us struggle with it, yet few of us talk about it openly. We feel pressure to appear to be coping, on top of things, and to have it all together. But pretending everything’s okay doesn’t make the stress go away. Work, family, home and personal health all suffer.

Whose responsibility?

There is increasing pressure on workplaces to address mental health and wellness issues. This is great because instead of sweeping it under the carpet, we’re beginning to talk about, to acknowledge it and to manage it better.

Obviously the responsibility doesn’t sit entirely with our workplaces. We also need to address industry regulations, state and national policy, and cultural norms.

As individuals we also need to take a degree of responsibility for those things within our control – that means taking a good hard look at ourselves, our reactions in stressful situations, our attitudes, our behaviours, and the supports we choose (or don’t choose) to access.

What this means is that to improve mental health we really have to take a multi-tiered Plan of Actionapproach. We must support workplaces and managers and business owners to create a mentally healthy culture. We need to advocate for industry reform, policy and legislation that reflects a mentally healthy culture. And we need to support individuals and groups in our community to develop inner skills and behaviours (that is, the things we can control!) that enhance mental health. Read on for some tips on how you can begin to put mentally healthy actions in place today.

7 ways to improve your mental health at work

1. Remember that you are a human, not a robot. Life isn’t all smooth sailing, blue skies and cheery hearts. You have thoughts and emotions. They are real. You react to the world around you. The world around you reacts to you too.

2. Find your tribe. A supportive, open, caring community around you is what we all need. If you don’t have that, take steps to create it.

3. Build your resilience – physical and mental. The best ways to begin doing this are through exercise, having active hobbies, feeding yourself nutritious food, getting good quality sleep, and developing a powerful mindset.

4. Expand your stress management skills. You can never have too many tools in your “Coping Kit”! Read books and articles on stress management. Go to workshops. Find a counsellor. Listen to podcasts. Do an online course.

5. Find constructive ways to address your workplace issues. This may mean direct communication with your employer, industry, union or association. There may also be changes you can initiate yourself that will make all the difference eg renegotiating your work hours, equipment available for you to do your job, or the length of your lunch break.

6. Make choices that nurture your mental health and physical health. Often it’s the little things that make the biggest difference, such as choosing to go for a walk at lunch time. But sometimes we need to muster up the courage to make the bigger decisions, such as changing jobs or moving locations.

7. Ask for help. If the first person doesn’t support you in the way you need, ask someone else. Keep going until you find the right person. There are so many online resources these days that you’re no longer limited to what’s available in your local area.

Ready for more?

Wellness in the Workplace

If you relate to anything in this post, I’d love you to join me for The Wellbeing Project, a collaboration between myself and Bel du Bois from Darling Downs Wellness Therapies. We’ll be delving into these topics (and more!) in detail in our dynamic, interactive workshop “Wellness in the Workplace” to be held in Warwick on Wednesday 13th March 2019. You’ll get the latest evidence-based information and proven skills and strategies to function at your best in the workplace and in your personal life. You’ll learn techniques to build your resilience, have more energy, manage your work and home stresses, and feel healthier and happier.

Creating and facilitating workshops brings me a lot of joy. I love knowing that I’m making a difference to a room full of people instead of only one person at a time. Bel and I have thoroughly enjoyed our planning meetings at the beautiful cafes around town and we’ve got so much amazingness in store for you. This workshop is definitely not a typical ‘dry’ boring training day!

So …..

Are YOU ready to re-energise, grow your coping skills, discover strategies and techniques to use at work and home, learn ways of communicating effectively with different personalities, and discover resources and supports to guide you into the future? You can have all of this when you choose to take positive action towards better health and wellness at work by investing one day of your life in “Wellness in the Workplace”.

Read more information or make a booking for “Wellness at Work”

More workshops coming soon! Subscribe so you don’t miss out!

Daisy Spoke

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections in ‘Daisy Spoke’ that inform, inspire and empower women to a healthy and active lifestyle.

The Art of Creating Order Out of Chaos: Real Life Tetris

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The art of creating order out of chaos – this is my everyday life. How about you? I’m sure I’m not alone in this endeavour. Over the recent Christmas / New Year break I had a few insights into my never-ending battle to keep on top of things and what I discovered was that:

  1. Life is like a game of Tetris®. Surprising but true!
  2. We need to acknowledge and give ourselves more credit for the valuable skills we use in managing the everyday messy stuff in life.
The Art of Playing Tetris®

Whilst I’ve never been a fanatic of electronic games, Tetris® has definitely held a degree of fascination for me. There’s something mesmerising about watching the constant trickle of 4-sided blocks floating gently towards the ground, seamlessly slotting into a void, filling the gap with effortless precision to create a smooth, even landscape, so pleasing to the eye and oh so satisfying!

But just when you begin to truly relish in your sense of control and power, your skill and dexterity, the blocks begin to fall with ever increasing unpredictability, speed and frequency. The art of slotting individual pieces in to the already established landscape becomes more and more complex with greater demands on the player. The speed of the game combines with skilled technique, lightning quick reflexes and co-ordination, finely tuned problem-solving and decision-making, until it all becomes too much. The brain overloads, the fingers go on strike, the eyes stop tracking efficiently, and the body slumps over, head held in hands finding comfort in the curled up foetal position as it relinquishes its task to the too hard basket.

Dramatic maybe? Of course! But how much like everyday life is this!

order out of chaos

Real Life Tetris®

With the juggling of tasks, people, places and things over Christmas time, I had a moment of realisation that I was actually playing real life Tetris®. Calmly and smoothly orchestrating meals, bushwalks, visits, and baking sprees.

And then another lightbulb went on as I was decluttering. Ding ding! I’m playing real life Tetris® with my cupboards. Shifting A to B and sending C over there so I can bring D back, put half of E here and throw F away.

Then more lightbulb moments as I sat down to do some time planning for the coming year and give special attention to my fruitless never-ending quest to ‘do all the things I love’. Blocking time out for this, deleting that, shifting that commitment to there and allowing space for the unpredictable (there’s never enough space for the unpredictable!)

Shining the Light on the History of Tetris®

With all these lightbulbs illuminating my life, I decided to learn a bit more about Tetris® to see if it could unlock any hidden secrets for me to successfully bring order to chaos and avoid the inevitable overwhelm. Apparently Tetris® was developed by a Russian game designer Alexey Pajitnov in the 1980’s (* thanks Wikipedia). The name comes from ‘tetra’ referring to 4 sides, combined with ‘tennis’ which was the designer’s favourite sport.

The Brain Benefits of Playing Tetris®

Research has suggested that playing Tetris® boosts cognitive functioning such as critical thinking, reasoning, language and processing. Studies have begun to explore the use of playing Tetris® to help people manage traumatic memories, dieting, smoking, drinking, and even treating “lazy eye”.

The Benefits of Playing Real Life Tetris®

So assuming these benefits are dinky di, how many benefits might there be when we scale Tetris® up to my real life version?

When I struggle with juggling ‘all the things’, how might I have a different experience if I focus on the skills I’m using and expanding?

What might be different if I acknowledge that the tedium of everyday life – managing a home, family, community projects and a small business – might actually be honing my skills of precision, co-ordination, mental acuity, recovery, not to mention the aspect of unexpected therapeutic intervention!

What Game Are You Playing?

Is your real life like a game of Tetris® too?

Or perhaps it’s more like another game. I’d love to know! Contact me with your thoughts and reflections.

PS Perhaps it’s no surprise that I love jig saw puzzles too!

Daisy Spoke

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections in ‘Daisy Spoke’ that inform, inspire and empower women to a healthy and active lifestyle.

How Many Hats Do You Wear?

I often wonder “How many hats do you wear?” It’s something that goes through my mind because I often struggle with the hats I wear. Some days I think my problem is simply that I have way too many hats, or that some of them just don’t suit me and I should give them away. But other days I’m all over it. On those days I go to bed feeling completely satisfied and know deep down in my heart that I’ve got exactly the right number of hats (and the right types of hats) that I need in life.

Multiple Roles and Responsibilities

“Hats?” you say ….. Well, I’m not talking here about the kinds of hats you wear on your head to keep the sun off or the cold out. Here I’m talking metaphorically about the different roles and responsibilities we each have in life. To list them all would take pages and pages, so here are a few of the hats that I wear and juggle every day:

  • mother, wife, sister, daughter, aunt, cousin, niece
  • friend
  • bushwalker
  • mountain biker, mountain bike instructor
  • innovator, creator, writer
  • business owner, entrepreneur
  • facilitator, counsellor, consultant
  • community member
  • club / association member
  • household manager, cleaner, cook, organiser, shopper, bill payer, transporter
  • supporter, mentor, mentee
  • consumer

The Struggle is Real

Now if life went smoothly all the time, I’m sure I’d have no issue with my hats. But life’s not like that. Life is messy, and chaotic and unpredictable. Routines and plans go out the window as I work my way through Plan A, then Plan B, and Plan C, and then I wonder “Will it ever stop?” I’m juggling a business, home, and a personal life, switching between hats constantly. Sometimes I don’t have a clue which hat to put at the top, and which hat to leave at the bottom of the pile. The struggle is real people! So this leads me again to my question ““How many hats do you wear?” And “How do you juggle the different hats you wear?”

My Crazy Hat Lady Examples

Let me explain my dilemma a bit more with some real life crazy hat lady examples:

  • I hastily throw my ‘entrepreneur hat’ off and grab my ‘mother hat’ as I rush to meet the ambulance that’s taking my son from school to hospital after a playground accident. In A&E I’m balancing my hats on top of each other as I flit between support person, consumer, organiser, business owner, wife and household manager.
  • In my home office I put my ‘writer hat’ on but I’m wearing the ‘organiser hat’ underneath and that’s the one that everyone recognises and gravitates towards. It’s like a beacon that attracts moths on a hot summer night.
  • Sometimes when I’m wearing my ‘mountain biker hat’ or my ‘bushwalker hat’, I unconsciously slip my ‘innovator hat’ on as well. Then off I go with the fairies, blissfully dreaming and creating as I wind my way mindlessly along the bush trails which I know and love.

From Struggle to Juggle

It’s true that I find myself struggling from time to time with the multiple roles and responsibilities I have. But one thing is certain – it definitely pays to check up on the hats you are wearing very regularly. Do they still fit? Are they comfortable? Do you still need all of them, or want all of them? Is there a hat you could happily pass onto someone else who could make better use of it? Is there a new hat you’d like to try on for size? Are you basically happy with the hats you’re wearing and content to keep juggling them as needed? Or would you like to change something? Perhaps improve your juggling skills, or drop a few hats and not bother picking them up, or maybe you’ve got your eye on a new hat you’d like to wear?

Going from ‘struggle’ to ‘juggle’ is a two-part process. Firstly, you need to review the logistical side of the hats you wear. This includes weighing up your priorities, assessing how valuable and feasible each hat is, doing a cost / benefit analysis of each hat, investigating clashes between the hats, and checking how much each hat weighs. Secondly, you need to create a mindset that best serves your health and wellbeing. Are you focusing solely on the heavy weight of one of your hats and neglecting the joy it brings to your life? Or conversely, have you been blinded to the problems your hat brings because you have an unhealthy attachment to it? Think about why you wear the hats you do. If it’s out of habit, unrealistic expectations or fear of letting it go, then it might be time to swap that hat out of your collection and try on something else for size. What other changes could you make to move from ‘struggle’ to ‘juggle’?

What Hats Do You Really Want to Wear?

Doing an audit of the hats you wear can be incredibly freeing and satisfying. You will feel less stressed, more resilient and happier in all areas of your life.

  • So, what hats do you really want to wear?
  • How can you prioritise them?
  • How can you improve your juggling skills and minimise the struggling?

I’d love to hear! SEND ME A MESSAGE

Are you ready to have inspiring conversations, discover the latest and greatest proven techniques to juggle your workload, improve your sleep and manage life’s stresses?

REGISTER FOR “The Wellbeing Project: Wellness in the Workplace”

Wednesday 13th March 2019
Warwick, Queensland, Australia

Daisy Spoke

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections in ‘Daisy Spoke’ that inform, inspire and empower women to a healthy and active lifestyle.

How do you spring clean your mind?

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Spring cleaning can happen at any time of the year

It’s spring at the moment in Australia where I’m sitting at my computer writing this blog post. As I reflect on the very warm day we’ve had, and the cool breeze wafting in through the window, thoughts of spring cleaning come to mind. But, why wait for spring??? Spring cleaning can happen at any time of the year!

Let go of what is no longer needed

Let go, spring cleaningWhat a great feeling it is to clean out the house, office or car; throw away, recycle or give away the excess that has accumulated over the past months, year, or more. Spring cleaning offers us a sense of lightness, organisation and order. It gives us renewed energy, like a gentle breeze after a hot day. We’ve swept out the cobwebs and feel fresh and clean again.

Our minds can do with a spring clean too

It’s not just our houses, offices and cars that need regular spring cleaning. Our minds need de-cluttering too, and in my opinion we can all benefit from a little de-cluttering every day. When we organise our thoughts and simplify our lives, our lives run smoother.

You can choose how to de-clutter your mind

Spring clean your mind on MTBSpring cleaning our houses is one thing, but how on earth do we go about de-cluttering our minds? One of the best ways to do this is by going for a walk, especially in a green zone. But you might prefer to spend some quiet time in the garden, listen to music, or do some painting. Perhaps you prefer more energetic methods of de-cluttering your mind like running, boxing, swimming or mountain bike riding (a personal favourite!).

Consistency and regularity are key!

Whatever your choice, remember to be consistent and regular with your actions so that things don’t get on top of you. Caring for your mind is just like housework and yard work. When you take regular small steps to clean up and clear out, life seems a whole lot less messy and there is space and energy for the things you value most.

Remember …. no matter the season, no matter the weather, you don’t need to wait till spring. Jump into spring cleaning today!

What works for you?

How do you de-clutter your mind and organise your thoughts?

 

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Daisy Spoke aka Kathryn Walton logoKathryn Walton shares information and reflections in Daisy Spoke that connect, inspire and self-empower women to make healthy choices for themselves. She integrates her love of physical exercise, family, nature, gardening and creative arts with her professional background in mental health social work to facilitate change with individuals, groups and communities of women who are committed to living life to the full.

8 Reasons to Get Back to Nature

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In a world that expects us to be efficient, effective and resourceful, we risk letting go of those things that sustain our energy, health and creativity. One of these things is time spent in nature. Here are 8 reasons why time spent in nature is never a waste of time.

1. Nature is a sanctuary from the pressures of modern life

We live in a world that expects us to deliver outcomes and meet deadlines. We have constant pressure to be productive and to not waste time, energy or resources. Many people feel increasingly stretched and strung out with our outcomes-based society. Nature provides a sanctuary from the pressures of modern life. When we step outdoors into the forests, mountains, deserts, beaches and waterways, we immerse ourselves in a bigger world. We are at play, not at work.

Nature setting - beach

2. Nature gives your brain a break

Brains are like busy factories mass producing thoughts, decisions, predictions, reflections, assessments, judgements, assumptions and beliefs all whilst keeping our hearts beating and our lungs breathing. There’s a lot going on inside our heads whether we realise it or not. Getting outside into some green space gives your brain a much needed break from the type of thinking it does all day. Nature is a trigger for your brain to switch modes and operate on a different level – a bit like a mini holiday!

3. Nature restores and re-energises

When we’re busy we tend to cut back on things that seem less important or urgent at the time. Usually this means we cut ourselves short on self-care. We run ourselves into the ground working harder and faster whilst putting less priority on how we are going to sustain the pace. Half an hour outdoors can be enough time for your mind to begin to reset and for your body to feel re-energised. It’s an investment you can’t afford to miss.

Nature - mountain view

4. Nature refocuses your attention

Modern life runs at a pace requiring us to be thinking and doing multiple things at once. Research shows this isn’t necessarily the most efficient (or joyful) way of living. When we focus on one thing at a time, we tend to operate more efficiently and effectively. Although it might feel slower because you’re used to being in the fast lane, it’s actually more productive in many situations! Regular time in nature can teach you to bring your attention to your immediate surroundings. This helps you to let go of your stresses, gently engage all your senses, and refocus your attention when you’re back in your everyday routine.

5. Nature shows you how to slow down

Do you find yourself reacting to a pressured lifestyle by working even harder, hoping that when you get to the bottom of your ‘to do’ list you’ll be able to relax? Sorry folks that isn’t a strategy that is sustainable over the long-term unless you give yourself regular breaks to slow down and switch off. Your ‘to-do’ list will never go away. There will always be something else that demands your attention. When you prioritise time in nature, you learn to slow down – in a good way. Your brain has a much needed rest and you come back to your ‘to-do’ list with a fresh perspective and new energy.

6. Nature stimulates creativity and innovation

You don’t have to be an artist to appreciate the special gifts that nature has on offer. Any one of us can savour the creativity and innovation that often comes with time spent in nature. Perhaps it’s associated with the opportunity to slow down and refocus, I don’t know for sure. But what I do know is that some of my best and most successful ideas have come to me when I’ve been out walking or riding.

7. Nature gets you active

A major contributing factor to chronic disease, including depression, is inactivity. Nature is the natural antidote to a sedentary lifestyle. With so much space to stretch out and explore, so many wonders to be discovered, so much fresh air to breathe and trees to hug (well, maybe that’s just me), what more incentive do you need to get out and get active.

Natur

8. Nature improves efficiency and effectiveness

Have you ever gone in search of the perfect time management technique, tool or app hoping to be rescued from the stress of managing multiple roles and responsibilities? Despite the numerous time management tools available to us, time management is actually all about managing YOURSELF, not time. If you really want to improve efficiency and effectiveness, invest part of your day, everyday, outside in nature. If you’ve read all the other reasons why time spent in nature is not a waste, then it will be obvious to you that it’s one of the best investments you can make to improve your effectiveness and efficiency at work, home and in your relationships with other people.

Let's sum up!

Time spent in nature is NEVER a waste! Oh let me count the ways ….. (well, at least 8 of them anyway!)

1. Nature is a sanctuary from the pressures of modern life

2. Nature gives your brain a break

3. Nature restores and re-energises

4. Nature refocuses your attention

5. Nature shows you how to slow down

6. Nature stimulates creativity and innovation

7. Nature gets you active

8. Nature improves efficiency and effectiveness

 

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Daisy Spoke aka Kathryn Walton logoKathryn Walton shares information and reflections in Daisy Spoke that connect, inspire and self-empower women to make healthy choices for themselves. She integrates her love of physical exercise, family, nature, gardening and creative arts with her professional background in mental health social work to facilitate change with individuals, groups and communities of women who are committed to living life to the full.

Top Ten Tips for a Good Night’s Sleep

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A good laugh and a good sleep are the best cures in the doctor’s book” (Irish Proverb)

There’s no doubt about it, a good night’s sleep can make all the difference to how we feel and how well we function. In this article I share my top ten tips for a better sleep.

Sleep affects mental and physical health

Sleep is a vital ingredient for physical and mental wellbeing, yet 33-45% of adults report having inadequate sleep*. The consequences of poor sleep are not just cosmetic (“Oh gawd, look at the dark circles under my eyes!”). Of more serious concern to the individual and the whole community are health problems, worker safety and performance, and risk of motor vehicle accidents.

Sleep is complicated!

The research tells us there are many factors that affect sleep quality and quantity. Now everyone’s different and some of us are more sensitive to some of these factors than other people. It’s not a black and white science that we’re dealing with – many of the studies have been done in clinical settings (not in the home) and have tested for more extreme conditions of one factor at a time, rather than a mixture of different factors that we’re more likely to experience in our everyday lives. Sleep is a complicated process. The cause and effect is not always direct and clear, so what seems helpful at first glance (for example drinking alcohol or smoking before bed), may actually be masking the issue (such as stress and anxiety).

Find out what works for YOU

So part of the trick to getting a good sleep is getting to know yourself first including what’s most likely to help and hinder your own situation. The research base is a great place to start experimenting to see what conditions work best to give you a refreshing night’s sleep.

Plan of Action

Here are my top ten tips to improve your chances of a fabulous sleep:

1. Feelings of safety

If you don’t feel safe, have a chat with someone you trust, or your doctor or a counsellor to develop a plan to feel safer.

2. Caffeine, alcohol, tobacco and other drugs … and food

Substances such as caffeine (think coffee, chocolate and energy drinks), alcohol, tobacco and other drugs may bring a temporary feeling of relaxation, but they can also disrupt hormone production, sleeping rhythms and other health issues. Likewise, your eating habits may have an impact on your sleep. Avoid spicy foods if this causes discomfort and avoid large meals and drinks at bedtime. There is some evidence that certain foods might help you sleep better – wholegrains; some nuts, fruits and dairy foods; and caffeine-free tea.

3. Pain levels

Chat with your doctor or health practitioner if pain is preventing a good night’s sleep. Pain is a complex phenomenon with a wide range of causes. There are many different pain management techniques to choose from – find out what works best for your overall health and wellbeing.

4. Medication

Some medications can make you feel drowsy, and others can make you feel more alert. Check in with your doctor or pharmacist for advice on anything to do with medication.

5. Exercise and napping

Benefits of exerciseIn my professional (and personal) experience, one of the most effective ways to improve sleep is to increase your exercise, especially in the morning. Moving around throughout the day and reducing how long you are sedentary for is also helpful. Some people find it helpful to have a short nap during the day, but later in the afternoon may disrupt your night time sleep.

6. Light and dark

Get yourself some morning light. This triggers the production of melatonin, a hormone responsible for your inner body clock – you’ll feel sleepy when it gets dark in the evening. Despite many people using TV and devices just before bed or even while they are in bed, the type of light they emit and the stimulation they provide can really impact your sleep. The recommendation is to turn devices off an hour or so before bed and don’t take them into your room.

7. Stress Management

Stress quote Dr Kerryn PhelpsManage your daytime stresses so that you’re not holding that tension when you go to bed. Learn body relaxation techniques as well as mind relaxation techniques. Mindfulness training is particularly useful. If you’re locked into a vicious cycle of insomnia, it can be helpful to have some cognitive behavioural therapy sessions to power up your thinking and make positive changes to your sleep.

8. Routine

Find an evening routine that’s helpful and then follow it. This might take some experimenting to see what soothes you and what stimulates you. Make your routine a habit, and remember that it can takes weeks of adjusting to a new habit or routine before you see the full results.

9. Environment

Are you comfortable in bed? Is it too hot or cold? Too soft or hard? Noisy? Smelly? Too light or too dark? Is it relaxing and comforting? Avoid doing work or studying in your bedroom as this can build an association with a wakeful or stressed state.

10. Caring Responsibilities

Are you responsible for the care or wellbeing of other people, livestock or pets through the night? If possible share your caring responsibilities with someone else so you can take turns at sleeping a bit longer, or a bit better.

Let's sum up!

So there you have it – my top ten tips to improve your sleep, and the best thing about it is you can start experimenting right away! If your sleep doesn’t improve after trying these strategies, make sure you have a chat with your doctor. There are some medical and psychological conditions that may need more specialised interventions to get you the super sleep you deserve!

*”Report to the Sleep Health Foundation 2016 Sleep Health Survey of Australian Adults” Robert Adams, Sarah Appleton, Anne Taylor, Doug McEvoy, and Nick Antic (The University of Adelaide, The Adelaide Institute for Sleep Health) Read the report 

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Daisy Spoke aka Kathryn Walton logoKathryn Walton shares information and reflections in Daisy Spoke that connect, inspire and self-empower women to make healthy choices for themselves. She integrates her love of physical exercise, family, nature, gardening and creative arts with her professional background in mental health social work to facilitate change with individuals, groups and communities of women who are committed to living life to the full.