Being stuck inside can make you feel bored, frustrated, and completely exhausted, which might seem contradictory if you feel you haven't done anything aside from watching Netflix and make sourdough bread.  The constraints of the pandemic can make us feel sapped and drained.  Many people are wondering what they can do to maintain or increase their energy levels, while protecting themselves and their families from contracting the virus.

The changes in our routines, our mood, multiple Zoom meetings, and being bombarded with as much news as we allow ourselves to read or listen to are all adversely affecting everyone's sleep and energy.

When you feel more stressed as most of us feel during the pandemic, you are prone to also feel more exhausted.  The body responds to stress by staying in the fight-or-flight mode, which produces more cortisol and makes you sleep more lightly.  Additionally, when under stress, we often crave denser food such as mashed potatoes or juicy hamburgers.  But all of that comfort food, also interferes with your ability to get quality sleep and therefore makes you more tired.

And when you do manage to get some quality sleep, it might be laden with nightmares during the pandemic.  The Lyon Neuroscience Research Center found a 15% increase in negative dreams like nightmares.  For people not on the front lines of healthcare and emergency response, fears of the novel coronavirus are projected into fears and threats of spiders, zombies, bugs, and shadowy figures.

The best way to increase your energy is to exercise.  Regular exercise boots your energy and improves your immune system.  There are a wide number of fitness workouts that are available online during the shelter-in-place.  In the Bay Area, we are allowed to go for a socially distant walk or run as long as you maintain at least 6-feet of social distance.  So, lace up your sneakers and go for a brisk walk for 30 minutes to get your blood flowing, reduce your stress, clear your mind, and increase your energy.  Other ideas to get your heart pumping while indoors include jumping rope, your favorite warrior yoga pose, a dance party with your children, or master the latest TikTok dances to your favorite music.  Don't forget to strength train indoors as well.  Try using household objects as weights such as the detergent bottle, milk jugs, packages of sugar or rice.  Keep the weight balanced on both sides of the body.  

Regular exercise can tire you out and make your sleep deeper and more restful, which will improve your energy over time.

So many of us ponder how we can be closer with those very important people in our lives; our VIP's. This might be a sibling, parent, boss, friend, spouse, or our own children. 

Here are some great TED talks on different ways to build meaningful connections with your VIP's.  The TED talks are about 15-20 minutes each so feel free to enjoy them all at once or sneak them in over a day or two.  Either way, they will help you to bridge some of those gaps in your VIP relationships and feel more connected.

     We all know that getting a good night's sleep is very important.  Sleep helps to us to repair muscles, improve concentration, maintain health, maximize athletic performance, reduce the risk of heart disease and stroke, improve immunity, and consolidate learning, to name a few. 
​
     Here are some articles that highlight behavioral strategies for getting a good night's sleep throughout the life span.

How To Create The Perfect Sleep Environment
for Your Child

The Best Discipline Strategies for Bedtime Behavioral Problems

Sleep Hygiene For Teens

14 Strategies for Sleeping Better

Sleep Tips for Older Adults

Sweet Dreams!

Procrastination

     What makes some tasks harder than others to tackle?  It turns out the time allotted for the work matters less than how our minds perceives the deadline.  When a deadline feels like it is part of the present- say, within the current month, we are more likely to begin the task.

      Studies find that the brain divides time into discrete categories, with boundaries at the end of a moth or the start of a new year, for example.   To motivate yourself to start a task you are putting off, try thinking about time boundaries differently.  For a deadline next month, you might call it three weeks instead or design a new calendar for yourself that does not break up the months.  Research also suggests that dividing tasks into smaller, incremental steps with their own deadlines, will feel more immediate.

Impulsiveness

     Gazing at images of the great outdoors has been linked with a range of benefits, including pain relief, stress recovery, and mood improvement.  Now, research has shown that thinking of and looking at pictures of nature also helps to orient you to the future and reduce impulsivity.  Seeing nature or even pictures of nature makes us think more about the future.  When time is expanded, it is easier for people to imagine the future and this effect appears to lessen the draw of immediate temptations.  This is something to consider the next time you are at the office working late and your desire is to raid the fridge.  Watching the sunset or nature landscapes on your computer may help to keep you oriented towards the future and not the immediate temptation.

Performance Anxiety

     A pounding heart, rapid breathing, racing thoughts--is it anxiety or excitement?  New studies at Harvard University found that by interpreting these sensations as excitement instead of anxiety allowed people to perform better in three types of stressful situations: singing in front of strangers, speaking in public, and solving difficult math problems.  

       Most people try to calm down when facing high-stress situations, but that approach can backfire by increasing rumination about what could go wrong.  Instead choose to focus on the potential high points of the situation, such as looking forward to making colleagues laugh during a presentation or knowing how to solve some problems on a test.  Getting excited about how things can go well will give you confidence and energy and increase the likelihood that the positive outcomes you imagine will actually happen.       

Here are three articles to help broach the topic of helping your child or young adult to transition to adulthood.  Enjoy!

1.  Managing Your Child's Transition to Adulthood

2.  Transition to Adulthood: Home Modifications for Adults with Special Needs

3.  Special Needs Checklist: How Disability-Friendly is Your City?

Many people feel as if they're adrift in the world. They work hard, but they don't seem to get anywhere worthwhile.  A key reason that they feel this way is that they haven't spent enough time thinking about what they want from life, and haven't set formal goals for themselves.

How to Set a Goal

First consider what you want to achieve, and then commit to it. Set SMART (specific, measurable, attainable, relevant and time-bound) goals that motivate you and write them down to make them feel tangible. Then plan the steps you must take to realize your goal, and cross off each one as you work through them.

Goal setting is a powerful process for thinking about your ideal future, and for motivating yourself to turn your vision of this future into reality.

The process of setting goals helps you choose where you want to go in life. By knowing precisely what you want to achieve, you know where you have to concentrate your efforts. You'll also quickly spot the distractions that can, so easily, lead you astray.

Starting to Set Personal Goals

You set your goals on a number of levels:

• First you create your "big picture" of what you want to do with your life (or over, for instance, the next 10 years), and identify the large-scale goals that you want to achieve.
• Then, you break these down into the smaller and smaller targets that you must hit to reach your lifetime goals.
• Finally, once you have your plan, you start working on it to achieve these goals.

This is why we start the process of setting goals by looking at your lifetime goals. Then, we work down to the things that you can do in, say, the next five years, then next year, next month, next week, and today, to start moving towards them.

Setting Lifetime Goals

The first step in setting personal goals is to consider what you want to achieve in your lifetime (or at least, by a significant and distant age in the future). Setting lifetime goals gives you the overall perspective that shapes all other aspects of your decision making.

To give a broad, balanced coverage of all important areas in your life, here are some ideas for setting goals in multiple categories:

• Career – What level do you want to reach in your career, or what do you want to achieve?
• Financial – How much do you want to earn, by what stage? How is this related to your career goals?
• Education – Is there any knowledge you want to acquire in particular? What information and skills will you need to have in order to achieve other goals?
• Family – Do you want to be a parent? If so, how are you going to be a good parent? How do you want to be seen by a partner or by members of your extended family?
• Artistic – Do you want to achieve any artistic goals?
• Attitude – Is any part of your mindset holding you back? Is there any part of the way that you behave that upsets you? (If so, set a goal to improve your behavior or find a solution to the problem.)
• Physical – Are there any athletic goals that you want to achieve, or do you want good health into old age? What steps are you going to take to achieve this?
• Pleasure – How do you want to enjoy yourself?
• Public Service – Do you want to make the world a better place? If so, how?

Spend some time brainstorming these things, and then select one or more goals in each category that best reflect what you want to do. Then consider trimming again so that you have a small number of really significant goals that you can focus on.

Setting Smaller Goals

Once you have set your lifetime goals, set a five-year plan of smaller goals that you need to complete if you are to reach your lifetime plan.  Then create a one-year plan, six-month plan, and a one-month plan of progressively smaller goals that you should reach to achieve your lifetime goals. Each of these should be based on the previous plan.
Then create a daily list of things that you should do today to work towards your lifetime goals.

At an early stage, your smaller goals might be to read books and gather information on the achievement of your higher level goals. This will help you to improve the quality and realism of your goal setting.

Finally review your plans, and make sure that they fit the way in which you want to live your life.

Staying on Course

Once you've decided on your first set of goals, keep the process going by reviewing and updating your list on a daily basis.
Periodically review the longer term plans, and modify them to reflect your changing priorities and experience.

SMART Goals

A useful way of making goals more powerful is to use the SMART  mnemonic. While there are plenty of variants (some of which I've included in parenthesis), SMART usually stands for:

• S – Specific (or Significant)
• M – Measurable (or Meaningful)
• A – Attainable (or Action-Oriented)
• R – Relevant (or Rewarding)
• T – Time-bound (or Trackable)

For example, instead of having "to sail around the world" as a goal, it's more powerful to use the SMART goal "To have completed my trip around the world by December 31, 2027." Obviously, this will only be attainable if a lot of preparation has been completed beforehand!

Further Tips for Setting Your Goals

The following broad guidelines will help you to set effective, achievable goals:

• State each goal as a positive statement 
• Be precise: Set precise goals, putting in dates, times and amounts so that you can measure achievement. If you do this, you'll know exactly when you have achieved the goal, and can take complete satisfaction from having achieved it.
• Set priorities – When you have several goals, give each a priority. This helps you to avoid feeling overwhelmed by having too many goals, and helps to direct your attention to the most important ones.
• Write goals down – This crystallizes them and gives them more force.
• Keep operational goals small – Keep the low-level goals that you're working towards small and achievable. If a goal is too large, then it can seem that you are not making progress towards it. Keeping goals small and incremental gives more opportunities for reward.
• Set performance goals, not outcome goals – You should take care to set goals over which you have as much control as possible. It can be quite dispiriting to fail to achieve a personal goal for reasons beyond your control!  In business, these reasons could be bad business environments or unexpected effects of government policy. In sport, they could include poor judging, bad weather, injury, or just plain bad luck.
• Set realistic goals – It's important to set goals that you can achieve. All sorts of people (for example, employers, parents, media, or society) can set unrealistic goals for you. They will often do this in ignorance of your own desires and ambitions.
  It's also possible to set goals that are too difficult because you might not appreciate either the obstacles in the way, or understand quite how much skill you need to develop to achieve a particular level of performance.

Achieving Goals

When you've achieved a goal, take the time to enjoy the satisfaction of having done so. Absorb the implications of the goal achievement, and observe the progress that you've made towards other goals.

If the goal was a significant one, reward yourself appropriately. All of this helps you build the self-confidence you deserve.

With the experience of having achieved this goal, review the rest of your goal plans:

• If you achieved the goal too easily, make your next goal harder.
• If the goal took a dispiriting length of time to achieve, make the next goal a little easier.
• If you learned something that would lead you to change other goals, do so.
• If you noticed a deficit in your skills despite achieving the goal, decide whether to set goals to fix this.

       Studies have shown how being distracted can become a bad habit that ultimately decreases our effectiveness at work or in school.  Psychologists have identified new ways to help people overcome the hurdles that stand in the way of their productivity.  Here are some key strategies to enhance your productivity.

1.  Minimize Interruptions
            We are constantly bombarded by emails, ringing phones, text messages that reek havoc on our productivity.  When you need to concentrate and focus, find ways to create that space.  Put up a "Do Not Disturb" sign on your office door.  Turn your cell phone off.  Put your phone on silent and put the screen face-down so you can't see texts or notifications.  Study after study has shown that we, as humans, are not good at multi-tasking.  We think that we are but we are not.  These interruptions take us away from the task at hand. 

2.  Increase Attention Span in 15 Minute Increments
           One way to increase attention span and productivity, is to take a "technology break" after 15-minutes of uninterrupted work.  Give yourself a study or work break where you can check email, check alerts or texts, after completing 15 minutes of  uninterrupted work.  Once you master working for 15 minutes at a time, start increasing the time before taking a technology break.  Research has shown that taking small breaks allows us to maintain focus.  

3.  Write Down Your Goals To Boost Productivity
          We have all heard that setting goals is important but how to do this can seem elusive.  Establishing a habit of writing down your goals can boost performance and productivity.  The act of writing down a goal seems to make us accountable to the goal.  The act of writing down goals can also help us to become more reflective as we evaluate our goal outcomes and handle problems that may arise.

Whether you are going on a business trip to Turkey or just want to impress your significant other with la langue de l'amour, there are many reasons to learn a foreign language.  A wealth of research has investigated what helps the most.  

Here are a few strategies to help pave the way to become fluent in that next language.

1.  Watch Social Cues: Pay attention to nonverbal cues, such as gestures,  pointing, and eye gaze.  They can enhance your understanding of sounds, words, phrases, and even grammar.  In Japanese, for example, the gestures for "Come here" looks like the American gesture for "Go Away."  

2.  Listen To Your Own Accent:  You can improve your pronunciation by recording yourself in conversation and practicing with a native speaker.

3.  Tune Out to Tune In:  Listening to the new language spoken in the background while doing other activities or tasks can help you to learn to distinguish among similar sounds.  So, feel free to put those telnovelas on while you cook dinner.  

4.  Sleep On It:  Going to bed soon after you practicing a new language or drilling vocabulary can help you to consolidate what you have learned.

5.  Say It Again:  Hearing and repeating words and phrases helps you to learn them faster and commit them to memory more.

6.  Immerse Yourself:  Of course, we have all heard that nothing is more effective for learning a new language than complete immersion in the culture.  Living and working with native speakers can round out this experience.