Getting the simple stuff right: find and achieve your mini purpose or micro goal
Getting the simple stuff right: find and achieve your mini purpose or micro goal

Getting the simple stuff right: find and achieve your mini purpose or micro goal

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GETTING THE SIMPLE STUFF RIGHT

A lot of mental health (better described as *health* because your mind is not separate from your body) is best managed by doing the simple stuff well.

Sleep

Set yourself-up for good sleep with plenty of fresh air an exercise in the day and no stimulants (coffee, alcohol, smart-phone) late in the evening. Got to bed early and sleep for 7-9 hours (depending on age and circumstances). Good sleep means memories and lessons are learned and filed from right-brain to left-brain. If you don’t sleep you don’t learn and you make bad decisions.

Nutrition

You are what you eat. Eat garbage and you are not doing yourself much good. But life is meant to be fun. There are around 21 meals in the week (more if you eat little and often) so its ok to have ‘fun food’ but just make sure that it is the minority and the majority is fruit, veg and roughage. Eat right for your age and circumstances (bodybuilders have different requirements from book collectors).

Exercise

Try and so 20mins x 3 times per week. A bike ride or walk to the shops or work count. Of course higher performance is better for the body, brain, wellbeing but burn-out and exhaustion is going too far!

This reminds me of something I shared in Jan 2020 BC (before covid!)

BE A BETTER YOU IN 6 STEPS

Step 1

Don’t start worrying about the stress on your mind until you have sorted out the foundations like: Have you drunk enough water; had enough sleep; ate the right foods; done some exercise etc.

Step 2

Find the time, some time for just you. It may be at dawn, lunchtime, dusk, when caught in a queue or a traffic jam, but find some time to “check-in” with yourself.

Step 3

Have routine tasks and get these done so that your chores are done and you are free to think about important things rather than urgent things.

Step 4

Meditate. If you have done all the above you are in a good state to be mindful, reflective, meditative.

Step 5

Relationships. Make time to spend time with the right and important people.

Step 6

Life. Get all the above more or less right, an repeat each day, for the rest of your life making tiny improvements each day.

Already doing all of that? Great, lets step it up a bit with a bit more detail on the things that I think make the biggest difference.

TIP 1 – FIND AND ACHIEVE YOUR MINI PURPOSE OR MICRO GOAL

It does not have to be a life purpose, it can be a mini-project like run a marathon, read a book or pass a course. But make this your mini-purpose and really focus on this micro-goal

Find the time, some time for just you. It may be at dawn, lunchtime, dusk, when caught in a queue or a traffic jam, but find some time to “check-in” with yourself and advance that micro-goal.

As a former athlete with a full-time job I am used to being up at 5am, in the pool by 6:30am and at my desk by 8:45am. In Jersey in particular there is no commute like London and there is no reason not to carve out the start, middle and end of the day to do something more productive. We all get 24 hours. How do you use yours?

I am always amazed by people who have no time, but do have a smart-phone, TV, and lots of distractions which take time but don’t give growth.

TIP 2 – HAVE A ROUTINE

Have routine tasks and get these done so that your chores are done and you are free to think about important things rather than urgent things.

I believe routine habits are essential. There is a lot of trash said about motivation. You don’t wake at 5am every day because you are motivated, you do it because it is part of a habit, routine or regime that is geared towards your goal. You may start with motivation, but you keep going with habit!

Try and stack habits so you do them at the same time. Example 1: Listen to podcast whilst brushing teeth or eating breakfast (knowledge + nutrition). Example 2: cycle to work (commute + fitness)

TIP 3 – MEDITATE (OR FIND YOUR WAY TO RECHARGE)

If you have done all the above you are in a good state to be mindful, reflective, meditative.

I know from Glenda Rivoallen PhD Mindfulness for Entrepreneurs, that I cannot blank my head, empty my thoughts, or erase my feelings. But I can direct my focus.

I can think about how my arms, legs, lungs feel as I swim, bike or run. I can study a rock-face and think about the best route to climb. I can feel the breeze on my face or the water that laps around my feet. So activity is my version of mindfulness.

The key thing is that for those moments I am not thinking about someone, something, somewhere that I need to be, do, see.

QUOTES TO LIVE BY

When asked about lessons from the Commonwealth Games or World Champs Rowing I’ve always offered the following quotes..

QUOTE1 80% OF LIFE IS JUST TURNING UP – WOODY ALLEN

I just turn up, to every training session, to every lesson, to every meeting. It’s amazing what your learn, who you meet and how you improve by just turning up.

QUOTE2 DO EXACTLY WHAT IS SAYS ON THE TIN – RONSEAL

Life often is just doing the obvious: eat, sleep, drink, think. Every weight loss programme. Every training regime. Every qualification is simply a matter of do this, then that, then the other. Everything is obvious in the world of google. The challenge is doing it.

QUOTE3 “…IF YOU CAN FILL THE UNFORGIVING MINUTE WITH SIXTY SECONDS’ WORTH OF DISTANCE RUN…” BY RUDYARD KIPLING

We all have the same 24 hours, how do you use yours?

ABOUT COACHING

Coaching is a process that aims to improve performance and focuses on the ‘here and now’ rather than on the distant past or future. Good coaches believe that the individual always has ideas and opportunities to resolve whatever is holding them back but understands that they may need help to define their goals, set their path, and achieve their success. Coaching is about listening, reflecting, asking questions and unlocking YOUR potential.

ABOUT MENTORING

Mentoring is to support and encourage people to manage their own learning in order that they may maximise their potential, develop their skills, improve their performance and become the person they want to be.’ Mentoring is development driven, looking not just at the professional’s current job function but beyond, taking a more holistic approach to career development. Mentoring is non-evaluative, while coaching is based on measuring performance change. Due to the personal nature of mentoring, a mentor will more often than not draw on their personal experiences and expertise to help their mentee. This could be in the form of sharing a story that taught them a valuable lesson, or a challenge they overcame in their career.

Tim HJ Rogers

Ex-Athlete, now Change Practitioner, ICF Coach, IoD Mentor, Mediation Practitioner

Helping people and organisations achieve their goals.

ICF Trained Coach IoD Business Mentor, Mediator, Management Consultant, Change Practitioner Mob 447797762051 Tim@ThinkingFeelingBeing.com Tim@AdaptConsultingCompany.com

We #facilitate and #support the #thinking, #feeling and #action needed to #resolve and move forward. #consulting, #coaching, #mentoring and #mediating to support people through #change #timhjrogers #coach #mentor #mediation #jersey

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