Having a job in this economy is a good thing. I have several friends who have lost their jobs in the recession and feel guilty complaining about mine. Even the most prestigious jobs can get boring and routine. You soon expect less of yourself and of the job which creates a vicious cycle of unengagement.
I am very fortunate to have the job I do. The company is terrific; the people, even better. I do sometimes get into a rut where assignments don't seem very interesting. I've noticed the trend and have a terrific colleague who shares this feeling. Luckily, we've never been bored at the same time and can help motivate when the tasks seem more routine than we'd like. Unfortunately for me, she found another position so now I'm on my own and hoping my list and the ideas you add will help keep my job feeling more like a career than the daily grind.
1. Learn what you love
Back when I was an undergrad, we had the book "What Color is Your Parachute?". It's still available as well as many others to help you discover where your real talents and interest lie.
2.Take time off
Stop the workaholic routine. you need a break and your friends and family need your attention. Take a vacation for a full week at least once a year. Stop working on your days off too. Get enough sleep. You need time away. If your to do list is consistently too long to complete during regular hours, have a talk with your manager.
3.Hone your skills
No matter where you are on the career ladder, you can always get better at what you do. Stephen Covey used the phrase sharpen your saw in his book "Habits of Highly Effective People". Take a class, practice, and make an effort to get better.
4. Network
Another way to broaden your knowledge is to get to know others in your field. LinkedIn is the Facebook of professional life. Join a business organization or online group to connect with people who do what you hope to do.
5. Be realistic about your goals
When I was a kid, I wanted to be a Broadway singer. Unfortunatly my voice doesn't sustain that dream. Make sure what you hope to do is within the realm of possibility so you don't set yourself up for failure. If you want a promotion, take several concrete steps to get you and your company prepared.
6. Learn two levels above you
This is advice I haven't tried but should. I fyo uknow what your boss's boss is working on, you can make sure your work supports that and gain from the additional perspective. What are the goals and priorities two levels above? If you don't know, find out.
7. Work with integrity
When you are tired or burned out, it's easy to slack off. This certainly won't get you to the next level or help you find a better opportunity. Give your current job it's full due even if you know it's not the place you want to be a year from now.
8. List the positives
Make a list of what is good about your position. It serves as a reminder that things are not so bad. It also shows you what you value so you can look for those things in the next one.
9. Find your purpose
It may not be work. You may see your job as a means to an end for another are of your life. My younger daughter has a not-s-good job. She keeps it though because the schedule is flexible so she can focus on school and sports, two things important to her.
10. Look for mentor
Although there are a few organizations who pair mentor and mentees from different organizations, the research on this suggests that informal mentors work better. If you develop a relationship with someone whose work habits you admire, you both benefit. You get advice and a positive role model. The mentor grows by sharing time and information.
Thursday, September 9, 2010
Monday, September 6, 2010
Your health: Instead of getting old
Ok, I cannot promise to stop the clock. You will age.
Today's list isn't meant to make 40 the new 30 or make fine lines and wrinkles dissappear forever. There are many articles and gimmicks out there to help you with that. Instead we'll focus on how to make sure you are making the most of whatever age you are.
Putting this list together has been especially good for me. I am in my 40's. My children are leaving the nest to go off to college and beyond. My marriage is a little removed from the puppy love stage. My health, although good, isn't perfect. I started feeling old. I'm not sure if it was the first hot flash or the realization that I am closer to having grandchildren than bearing my own. My husband noticed it. My brother noticed it. I was thinking "old woman" when I should be enjoying the freedom that comes with independant children and a secure relationship.
Since this list is so personal, I do hope you will add your ideas in the comment section. As always, I'll take the best addition and replace one of my own.
1. Take a vitamin
This is something I have never done. My research showed very clearly that if you are eating a typical American diet, you need to. It should be gender specific and come in a capsule form. Tablets don't dissolve as quickly so more of the good stuff gets wasted.
2. Limit calories
Most of us get many more calories than we need. When you're young, it's easier to get away with food splurging. As we age, our metabolism slows. Ask your doctor what your target calorie intake should be and stay within that range every day.
3. Add fruits and vegetables
I have a feelig you've heard this one. I add it only to highlight the age-fighting properties in many of these foods. Here's an easy tip: the deeper the color, the better the food. Dark green kale is healthier than iceberg lettuce.
4. Move
30 minutes every day. No exceptions! You can break it up into ten minute increments if you cannot find the time.
5. Stop complaining
I was starting to sound like the stereotypical Yiddish grandmother. Focus on what you can do (and enjoy yourself).
6. Spend time with children
For those of you with youngsters, you've got it made. Those of us without youngsters in the house need to play more and work less. Kids make that happen. Bonus: it probably covers # 4 as well.
7. Sleep 8 hours
This one doesn't happen for me as much as I'd like. My body wakes me up after about 6 hours most days. Everything I read on aging gracefully mentioned sleep so take the time to get some. Women in the U.S. get far less than our European counterparts.
8. Buy the ointments
I always thought the anti-aging products were a gimmick. Preparing for this list, I did some research on skin care. A pattern emerged quickly. Stay out of the sun, use sunblock, and get some moisturizer. Another helpful hint, expensive isn't always better. Paula Begoun's "Don't go to the make-up counter without this" is a great resource on what to buy.
9. Phone a friend
I'm not sure why but statistically we have fewer friends as we age. No matter the reason, research suggests you have at least 5 close relationships (family doesn't count for this one). If you're a facebook and tweeter, you need 3 times more relationships because these types tend to be personal.
10. Fall in love (again)
You can imagine why I liked this one. Nothing makes a person feel younger than being in love. I am not recommending going after your neighbor's spouse here. Instead make it a goal to re-establish the closeness you had with your partner when you were dating. Take a vacation from everyday marriage and spend a long weekend nesteld together and carefree.
Today's list isn't meant to make 40 the new 30 or make fine lines and wrinkles dissappear forever. There are many articles and gimmicks out there to help you with that. Instead we'll focus on how to make sure you are making the most of whatever age you are.
Putting this list together has been especially good for me. I am in my 40's. My children are leaving the nest to go off to college and beyond. My marriage is a little removed from the puppy love stage. My health, although good, isn't perfect. I started feeling old. I'm not sure if it was the first hot flash or the realization that I am closer to having grandchildren than bearing my own. My husband noticed it. My brother noticed it. I was thinking "old woman" when I should be enjoying the freedom that comes with independant children and a secure relationship.
Since this list is so personal, I do hope you will add your ideas in the comment section. As always, I'll take the best addition and replace one of my own.
1. Take a vitamin
This is something I have never done. My research showed very clearly that if you are eating a typical American diet, you need to. It should be gender specific and come in a capsule form. Tablets don't dissolve as quickly so more of the good stuff gets wasted.
2. Limit calories
Most of us get many more calories than we need. When you're young, it's easier to get away with food splurging. As we age, our metabolism slows. Ask your doctor what your target calorie intake should be and stay within that range every day.
3. Add fruits and vegetables
I have a feelig you've heard this one. I add it only to highlight the age-fighting properties in many of these foods. Here's an easy tip: the deeper the color, the better the food. Dark green kale is healthier than iceberg lettuce.
4. Move
30 minutes every day. No exceptions! You can break it up into ten minute increments if you cannot find the time.
5. Stop complaining
I was starting to sound like the stereotypical Yiddish grandmother. Focus on what you can do (and enjoy yourself).
6. Spend time with children
For those of you with youngsters, you've got it made. Those of us without youngsters in the house need to play more and work less. Kids make that happen. Bonus: it probably covers # 4 as well.
7. Sleep 8 hours
This one doesn't happen for me as much as I'd like. My body wakes me up after about 6 hours most days. Everything I read on aging gracefully mentioned sleep so take the time to get some. Women in the U.S. get far less than our European counterparts.
8. Buy the ointments
I always thought the anti-aging products were a gimmick. Preparing for this list, I did some research on skin care. A pattern emerged quickly. Stay out of the sun, use sunblock, and get some moisturizer. Another helpful hint, expensive isn't always better. Paula Begoun's "Don't go to the make-up counter without this" is a great resource on what to buy.
9. Phone a friend
I'm not sure why but statistically we have fewer friends as we age. No matter the reason, research suggests you have at least 5 close relationships (family doesn't count for this one). If you're a facebook and tweeter, you need 3 times more relationships because these types tend to be personal.
10. Fall in love (again)
You can imagine why I liked this one. Nothing makes a person feel younger than being in love. I am not recommending going after your neighbor's spouse here. Instead make it a goal to re-establish the closeness you had with your partner when you were dating. Take a vacation from everyday marriage and spend a long weekend nesteld together and carefree.
Friday, September 3, 2010
Your health: Instead of eating junk food
You know better. So do I. So why do I stop at Sonic on my way home for some mozzarella sticks with marinara sauce? We eat junk food for many reasons. It tastes good. It's convenient and cheap. Worst of all, it's addictive. Junk food creates the same response in the brain as cigarettes and cocaine. We crave it and the food manufacturers like it that way.
Recently I've read several books on food, a strange topic getting lots of press as our nation and the world get fatter and unhealthier. My favorite writer is Michael Pollen, author of three great books on the subject. David Kessler, M.D. has also published an easy-to-read book specifically focusing on junk food. The egg rolls at Chili's, my husband's favorite, get an entire chapter.
Knowing what to eat, and what not to eat isn't enough though. We all need strategies to keep us away from the fast and greasy choices when temptation strikes. Today's list is designed to share ideas on ways to prepare for these temptations and what to do when you really want those french fries.
1. Drink water
Often what feels to us like hunger is really the first sign of dehydration. Enjoy a glass of water and wait ten minutes. You may find that's all you really wanted.
2. Find your triggers
In Dr. Kessler's book, he notes that certain types of food trigger our addiction response. For one co-worker, it's sugar. For my husband, it's potato chips. Knowing your trigger can help you avoid them completely. According to this author, cold turkey is all that works for these types of foods.
3. Carry a back up
I rarely eat junk food when I have an alternative. If I take time to shop for fresh fruit and veggies that easily travel, I am less likely to go to the snack machine.
4. Shop the permimeter
If snacking at home is an issue, fill your pantry with foods purchased in the produce and dairy sections. Grocery stores designed the middle aisles to tempt you with over-processed foods that add little nutrition to your body.
5. Find a new favorite
You never know what you'll like until you try it. I recently found both grilled pineapple and hummus and wonder what I used to eat before knowing about them. When you vary healthy foods you stay interested.
6. Track what you eat
There are many good sites to track your calorie intake. Try FitDay and Calorie King which allow you to budget your eating and see what nutrients you're consuming. Using Calorie King, I noticed too many of my calories came from carbs and was able to change the pattern by adding more fruits and vegatables to my diet.
7. Go for a hike
When you want to stop at In and Out Burger, try the park instead. Exercise reduces food cravings and burns fuel to compensate for an occassional slip up.
8. Make rules
I never eat dessert. EVER. By having a rule, you prepare yourself for the tempatation and add an element of control into your eating. You can decide that you drink water instead of soft drinks. Choose green tea over mocha coffee.
9. Eat green
Find your local farmer's market and support a green economy. Locally grown food saves transportation and often has higher nutritional value per serving.
10. Allow a favorite
Like ice cream? Have some, occasionally. Enjoy french fries? Order them monthy instead of daily. Small changes make a big difference. Give into a good food as long as it isn't our trigger (see number 2).
Add your ideas for avoiding junk food in the comment section below.
Recently I've read several books on food, a strange topic getting lots of press as our nation and the world get fatter and unhealthier. My favorite writer is Michael Pollen, author of three great books on the subject. David Kessler, M.D. has also published an easy-to-read book specifically focusing on junk food. The egg rolls at Chili's, my husband's favorite, get an entire chapter.
Knowing what to eat, and what not to eat isn't enough though. We all need strategies to keep us away from the fast and greasy choices when temptation strikes. Today's list is designed to share ideas on ways to prepare for these temptations and what to do when you really want those french fries.
1. Drink water
Often what feels to us like hunger is really the first sign of dehydration. Enjoy a glass of water and wait ten minutes. You may find that's all you really wanted.
2. Find your triggers
In Dr. Kessler's book, he notes that certain types of food trigger our addiction response. For one co-worker, it's sugar. For my husband, it's potato chips. Knowing your trigger can help you avoid them completely. According to this author, cold turkey is all that works for these types of foods.
3. Carry a back up
I rarely eat junk food when I have an alternative. If I take time to shop for fresh fruit and veggies that easily travel, I am less likely to go to the snack machine.
4. Shop the permimeter
If snacking at home is an issue, fill your pantry with foods purchased in the produce and dairy sections. Grocery stores designed the middle aisles to tempt you with over-processed foods that add little nutrition to your body.
5. Find a new favorite
You never know what you'll like until you try it. I recently found both grilled pineapple and hummus and wonder what I used to eat before knowing about them. When you vary healthy foods you stay interested.
6. Track what you eat
There are many good sites to track your calorie intake. Try FitDay and Calorie King which allow you to budget your eating and see what nutrients you're consuming. Using Calorie King, I noticed too many of my calories came from carbs and was able to change the pattern by adding more fruits and vegatables to my diet.
7. Go for a hike
When you want to stop at In and Out Burger, try the park instead. Exercise reduces food cravings and burns fuel to compensate for an occassional slip up.
8. Make rules
I never eat dessert. EVER. By having a rule, you prepare yourself for the tempatation and add an element of control into your eating. You can decide that you drink water instead of soft drinks. Choose green tea over mocha coffee.
9. Eat green
Find your local farmer's market and support a green economy. Locally grown food saves transportation and often has higher nutritional value per serving.
10. Allow a favorite
Like ice cream? Have some, occasionally. Enjoy french fries? Order them monthy instead of daily. Small changes make a big difference. Give into a good food as long as it isn't our trigger (see number 2).
Add your ideas for avoiding junk food in the comment section below.
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