Motivational Tips

July Motivational Tip

MOTIVATE YOURSELF TO SUCCEED!

“Working Your A’s Off:  The ABC’s of Daily To-Do Lists”

One of the most effective ways to stay on track and actually get things done is to use a daily to-do list.  Your daily to-do list is a specific list of things you want to get done within 24 hours.  Keep the list with you, cross out items when you complete them, and add new items when you think of them.  The advantage of keeping a daily list is that you don’t have to remember what to do next.  It’s on the list.  A typical day in the life of a student is full of separate, often unrelated tasks – reading, attending lectures, reviewing notes, working at a paid job, writing papers, doing special projects, research, errands.  It’s easy to forget an important job on a busy day.  When that job is written down, you don’t have to trust your memory.

Keep a to-do list everyday.  Write out your daily to-do list the night before.  That way, when your day begins, so will you.  Write everything you want to accomplish on one sheet of paper or daily planning calendar, or in a special notebook.  You can also use 3x5 cards.  Cards work well because you can slip them into your pocket. 

Simply making a to-do list will not do the trick alone…you then must rate each task by priority.  One way to do this comes from an excellent book, Take Control of Your Time and Life by Alan Lakein.  Simply label each task A, B, or C. 

A’s on your list are those things that re most important.  These are assignments that are due or jobs that need to be done immediately.  These also include activities that lead directly to your long, mid, or short-term goals.

B’s on your list are important, but less so than your A’s.  B’s might become A’s someday.  These tasks are important, but not s urgent.  They can be postponed if necessary. 

C’s do not require immediate attention.  C items include things like shopping for a new blender or getting brochures for next year’s vacation.  C priorities are often small, easy jobs with no immediate urgency.

Once you’ve labeled all the tasks on your list, schedule time for all of the A’s.  The B’s, and C’s can be done in odd moments during the day when you are between tasks and don’t have time to start the next A. 

When you use the ABC priority method, you might discover a condition common to students:  “C Fever.”  This is the uncontrollable urge to skip over that A task and begin crossing C’s off the list.  If your history paper is due tomorrow, you might be compelled to vacuum the rug, call your third cousin in Tulsa, and make a trip to the store for shoelaces.  The reasons C fever is so common are that A tasks may be difficult or lengthy and that the risk of failure to higher.  If you notice symptoms of C fever, ask:  “Does this job really need to be done now?”  “Do I really need to alphabetize my CD collection, or might I better use this time to study for tomorrow’s data processing exam?” 

Use your to-do list to keep yourself on task, working on your A’s.  Don’t panic or berate yourself when you realize that in the last six hours, you have completed 11 C’s and not a single A.  Calmly return to the A’s.  As you complete tasks, cross them off the list.  Crossing off things can be fun, a visual reward for your diligence.  Another option is to put each to-do item on its own 3x5 card.  This allows for easy sorting of jobs by priority. 

At the end of the day, evaluate your performance.  Look for A’s you didn’t complete.  Look for tasks that repeatedly appear as B’s or C’s on your list and never seem to get done.  Consider changing these to A priority or dropping them altogether.  Similarly, you might consider changing an A that didn’t get done to a B or C priority.  And…accept mistakes.  You might assign an A priority to some items that turn out to be C’s.  Some of the C’s that lurk at the bottom of your list day after day might really be A’s.  When you keep a list everyday, you can discover these errors before they become problems.

June Motivational Tip

MOTIVATE YOURSELF TO SUCCEED!

May Motivational Tip

MOTIVATE YOURSELF TO SUCCEED!

April Motivational Tip

MOTIVATE YOURSELF TO SUCCEED! 

“Employ Your Word,” adapted from Becoming a Master Student, 10^th ed. by Dave Ellis

When you speak and give your word, you are creating – literally.  Your speaking brings life to your values and purpose.  In large part, others know who you are by the words you speak and the agreements you make.  You can learn who you are by observing which commitments you choose to make and which ones you choose to avoid.

Your word makes things happen.  Circumstances, events, and attitudes fall into place.  The resources needed to accomplish whatever was promised become available.  When you give your word, all this comes about.  The person you are right now is, for the most part, a result of the choices and agreements you’ve made in your life up to this point.  Your future is largely determined by the choices and agreements you will make from this point on.  By making and keeping agreements, you employ your word to create your future. 

The world works by agreement.  There are six billion people on planet Earth.  We live on different continents, in different nations, and communicate in different languages.  We have diverse political ideologies and subscribe to various social and moral codes.  This complex planetary network is held together by people keeping their word.  Agreements minimize confusion, prevent social turmoil, and keep order.  Projects are finished, goods are exchanged, and treaties are made.  People, organizations, and nations know what to expect when agreements are kept.  When people keep their word, the world works.

Relationships work by agreement.  Relationships are built on agreements.  They begin with our most intimate personal contacts and move through all levels of families, organizations, communities, and nations.  When we break a promise to be faithful to a spouse, to help a friend move to a new apartment, or to pay a bill on time, relationships are strained and the consequences can be painful.  When we keep our word, relationships are more likely to be satisfying and harmonious.  Expectations of trust and accountability develop.  Others are more likely to keep their promises to us.  Perhaps our most important relationship is the one we have with ourselves.  Trusting ourselves to keep our word is enlivening.  As we experience success, our self-confidence increases. 

I will, I promise to, I am committed, you can count on it.  Promising brings with it all of the rewards of employing your word!

February Motivational Tip

MOTIVATE YOURSELF TO SUCCEED

Motivational Tip #1:  "Promise it!"

Motivation can come simply from being clear about your goals and acting on them.  Let's say that you want to start a study group.  First, commit yourself to inviting people and setting a time and place to meet.  Then promise your classmates that you'll do this, and ask them to hold you accountable.  Self-discipline, willpower, motivation -- none of those mysterious characteristics needs to get in your way.  Just make a promise and keep your word.

Source:  Becoming a Master Student, ninth ed.  Dave Ellis.  Houghton Mifflin Company, Boston . 

December’s Motivational Tip:  Problem Solving Can Be Fun!

Problem solving is a chance to practice two types of thinking.  One type involves opening up alternatives and considering as many options as possible.  Your creative thinking skills come into play as you generate new definitions of the problem and brainstorm possible solutions.  The other type of thinking involves narrowing down.  Out of all the possibilities you generated, you choose one idea for follow-up or one solution to act on.  Consider the four P’s of problem solving: 

1.  Define the Problem

Problems are subtle creatures, skilled at hiding themselves.  In defining problems, we bring them out in the open.  We admit that the problem exists, and that’s powerful.  In addition, a problem that is clearly defined is half solved.  To define a problem effectively, understand what the problem is.  Tell the truth about what’s present in your life right now, without shame or blame…and be specific.

2.  Generate Possibilities

Open up.  Brainstorm as many possible solutions to the problem as you can.   Write your ideas down.  Putting your thoughts on paper forces you to be more accurate and precise. 

 3.  Create a Plan

After rereading your problem definition and list of possibilities, choose the solutions that seem most workable.  Think about which specific actions will reduce the gap between what you have and what you want. 

4.  Perform your Plan  

The final step gets you off your chair and out into the world.  Now you actually do what you planned.  There are few things as satisfying as checking items off your to-do list, especially when you know they are helping you solve a problem.  Ultimately, our skill in solving problems lies in what we do.  Through the quality of our actions, we become the architect of our success!

Source:  Becoming a Master Student, ninth ed.  Dave Ellis.  Houghton Mifflin Company, Boston. 

Motivational Tip: You are NOT a failure just because you fail!

People often fail – or at least are told they are failures – many times before they reach their goals.  Consider the following examples: 

Jaime Escalante is a nationally known educator and the subject of the film Stand and Deliver.  When he first tried to get a teaching job in California, the state refused to accept his teaching credentials from Bolivia. 

Giacomo Puccini’s first music teacher said that Puccini had no talent for music.  Later Puccini composed some of the world’s greatest operas.  

Charles Goodyear bungled an experiment and discovered vulcanized rubber. 

Before gaining an international reputation as a painter, Paul Gauguin was a failed stockbroker. 

Robert Pirsig’s best-selling book, Zen and the Art of Motorcycle Maintenance, was rejected by 121 publishers.

 Spike Lee applied for graduate study at the top film schools in the country, including the University of Southern California and the University of California at Los Angeles.  Due to his scores on the Graduate Record Exam, both schools turned him down.

Source:  Becoming a Master Student Concise, 10^th ed. by Dave Ellis.

Wellness Advantage Tips

THE WELLNESS ADVANTAGE

Try these tasty summer treats developed by the Wyoming Dietetic Association.  They’re not only nutritious…they’re also delicious!

FRESH FRUIT PARFAIT

1 cup vanilla yogurt

½ cup strawberries or raspberries

½ cup granola

Layer yogurt, fruit and cereal in a tall glass. Repeat the layers.

BERRY BANANA SMOOTHIE

1 cup milk

1 banana

¼ cup frozen strawberries or raspberries

1 cup vanilla yogurt

Combine all ingredients in a blender and process until smooth.  Serves 2.

THE WELLNESS ADVANTAGE:  

During these summer months, be mindful of the harmful effects of !

Article:  Teen Tanning Habits Raise Skin Cancer Risks

THE WELLNESS ADVANTAGE

Exercising in the Heat - Understanding Thermal Stress

 Robert Girandola, Ph.D.

To exercise safely in warm environments, understanding how our bodies regulate internal temperature is very important. Humans are homeotherms, which basically means that we must maintain our internal, or core, temperature independent of the environment. People produce constant internal heat and maintain a core temperature of approximately 98.6 o F or 37o C. This internal heat must be dissipated to the environment. Without effective heat dissipation, heat accumulation can lead to illness and death.

At rest, this internal heat production is rather minimal (about one calorie/min). Exercise, however, generates a large amount of body heat. During heavy exercise, heat production may increase to 10 to 20 calories/min, which necessitates a greater need for heat dissipation to prevent becoming overheated.

If both the ambient temperature and the humidity are high, it becomes difficult for the body to dissipate heat - and body temperature may rise.

If body temperature becomes too high, hyperthermia may result, along with concomitant heat related injuries, such as heat exhaustion and heat stroke. Heat exhaustion is characterized by dizziness, fainting, rapid pulse and cool skin. Heat stroke is a life-threatening medical emergency, symptomized by a high body temperature (above 106o F or 40 o C) and dry skin because sweating has stopped. In some cases of heat stroke, delirium, convulsions and loss of consciousness can occur.

To prevent complications from exercising in the heat, one must understand heat dissipation though radiation and evaporation of perspiration and take precautions during exertion in a hot environment.

Radiation

At rest, radiation is the primary method of heat loss. Heat loss by radiation occurs by electromagnetic waves when someone is in an environment that is cooler than the body temperature. Therefore, if the ambient temperature is 60o F, and the body temperature is 98.6 o F, the body radiates heat to the environment, including buildings, trees, etc.

Factors that affect heat loss by radiation include body size, mass, body composition, peripheral blood flow, clothing and color of the skin and clothing. A person who is tall and slender has a greater ratio of surface area to mass and thereby can dissipate more heat than a person who is short and stout (even if they are muscular).

For outdoor exercise, particularly in bright sunshine, light colored skin or light clothing fosters radiation because some light waves from the sun are reflected away from light surfaces. Darker colors absorb heat, so wearing dark colored clothing is not recommended for exercise outdoors on a warm day in bright sunlight.

Evaporation of Perspiration

Evaporation of perspiration is the major method of heat loss for humans, especially during exercise. People possess millions of sweat glands located just beneath the skin. When body temperature exceeds its "set-point," sweat begins to form in these glands and is secreted to the surface. As the sweat evaporates into the air, heat is dissipated to the environment. One liter of sweat that evaporates can dissipate about 580 calories of heat, producing a cooling effect.

For cooling to occur, however, sweat must vaporize, or evaporate. This is hindered by the relative humidity (RH) of the ambient air. If the RH is greater than 80 percent, heat loss by evaporation will be minimal because the great amount of moisture in the air does not allow for additional evaporation of sweat from the skin.

When the ambient temperature and humidity approach 90o F and 90 percent relative humidity, exercise sessions should be shortened or include frequent rest periods. Any signs of hyperthermia, such as headache, disorientation, visual distortions and flushed skin, should result in immediate cessation of exercise.

Clothing also plays a role in evaporation. If a person wears plastic, rubber or other manmade fibers, sweating is encouraged. But this type of clothing does not allow moisture to penetrate, so evaporation of perspiration is inhibited - making heat dissipation minimal and potentially leading to overheating. Thus, when exercising outdoors on a hot day, wearing light colored, loose-fitting clothing, such as cotton that will allow moisture to penetrate, is the best choice.

Dehydration

Fluid ingestion is also critical during exercise in the heat, as adequate hydration before and during exercise is one of the best ways to help prevent heat illness. For an average person, sweat loss during exercise may average about one to two liters per hour during moderately heavy exercise on a warm day.

To help prevent dehydration, consuming 400 to 600 ml (13 to 20 ounces) of cold water before exercising in the heat is recommended. During exercise, a person also must drink fluid continuously, especially because voluntary thirst does not keep up with fluid loss. By the time a person feels thirsty, he/she may have a two percent reduction in body weight, which can impair performance and lead to heat illness.

The American College of Sports Medicine recommends approximately 250 ml of fluid (eight and one-half ounces) for every 10 to 15 minutes of activity. The best fluid to offset dehydration is plain water, but any cold fluid (other than diuretics such as alcohol and caffeinated beverages) is beneficial.

Taking salt tablets or substitutes generally is not advised, as most people will replenish salt through consumption of a normal diet.

Conclusion

Exercise can be safely performed on warm - and even hot - days. Certain precautions should be taken, however, including wearing proper attire, performing a sufficient warm-up and cool down, ensuring adequate fluid intake and reducing the intensity or duration of workouts on extremely hot and humid days.

Source:  Robert Girandola, Ph.D., is a professor in the Department of Kinesiology at the University of Southern California in Los Angeles, Calif.

Water Works: The Importance of Hydration, adapted from The American Dietetic Association’s Complete Food & Nutrition Guide

If you have ever enjoyed a long, tall glass of cold water on a sweltering summer day, you know that nothing beats good old-fashioned H20 for basic refreshment.  But you may not know how important water is to survival.

Few of us worry about getting enough water.  When we are thirsty, we drink some fluid and forget about it.  But behind the scenes, water is hard at work keeping body systems up and running.  Ever body cell, tissue, and organ needs water to function.  In fact, water is the nutrient your body needs in the greatest amount.  You could survive as long as six weeks without food, but you couldn’t survive more than a week without water.  

Water:  A Job Description

• Transports nutrients

• Carries away waste

• Moistens eyes, mouth, and nose

• Hydrates skin

• Ensures adequate blood volume

• Forms main component of body fluids

• Protects against heat exhaustion

• Acts as insulation in the cold

• Helps carry medicines to the proper places in the body

Dive right in!  Getting enough water – six to eight 8-ounce glasses of some fluids each day – is especially important for older people.  The older you are, the more vulnerable you become to dehydration.  Dehydration is one of the most frequent causes of hospitalization among people over age 65, and research shows that about one half of those hospitalized for dehydration die within a year.  Aging is associated with decreased kidney function, a reduced sense of thirst, lower amounts of total body water, and a reduced fitness level – all of which can contribute to dehydration.

Signs of Dehydration

Moderate dehydration:  thirst, dry lips, dry mouth, concentrated urine

Severe Dehydration:  very dry mouth, sunken eyes, dry skin, rapid and weak pulse, cold extremities, rapid breathing, blue lips, confusion, lethargy, weakness and/or faintness

If you make drinking lots of water part of your daily routine, you won’t have to worry about depriving your body of one of its most important nutrients.  Water is especially important when the weather is very hot or very cold.  It acts as a body temperature control.  In the summer, perspiring helps keep body temperature within a normal range; in the winter, water acts as insulation.  So as the weather warms up dive right and drink up. 

Physical Activity Pyramid

For more information on how to get or stay physically active, call Virginia Romero, Ms., R.D. at the University of Wyoming Cooperative Extension Office – (307) 362-3491.

THE WELLNESS ADVANTAGE

Wellness includes several factors, but one of the most important is eating nutritious food.  Maintaining a healthy weight can lower your risk of heart disease and high blood pressure.  A low-fat, low-cholesterol diet can help reduce serum cholesterol (a factor in some types of heart disease), and high-fiber diets may help prevent certain cancers.  

The Food Guide Pyramid is a wonderful guide to daily food choices.  

            The Food Guide Pyramid  

The Wellness Advantage

The holidays offer a wonderful bounty of festive food to sample and enjoy.  But traditional holiday fare can be deadly if you are trying to maintain a healthy weight.   Here’s a lowfat holiday recipe that is not only delicious, it also offers the positive benefits of 5 grams of fiber and only 3 grams of fat.

Eggnog Bread Pudding with Butterscotch Sauce

Prep time:  30 minutes

Cook time:  45 minutes

Serves 12

Nonstick cooking spray

12 slices cinnamon-swirl raisin bread

3 cups light eggnog

1 large egg

2 large egg whites

½ cup granulated sugar

2 teaspoons pure vanilla extract

¼ teaspoon ground nutmeg

¼ teaspoon kosher or sea salt

1 12-ounce jar nonfat butterscotch sauce

Preheat oven to 350 degrees.  Coat a 1 ½ quart baking dish with cooking spray.  Lightly toast bread and cut into bite-sized squares.  Place in baking dish.  Whisk together next 7 ingredients in a large bowl until sugar is dissolved.  Pour over bread and let stand 15 minutes.  Bake for 45 minutes or until the mixture appears set when dish is lightly jiggled.  Warm the butterscotch sauce, drizzle over bread pudding.  and serve.

The Wellness Advantage:  Vitamin B-12 May Improve Your Memory