Journal Entries of Broken Spirit

When we are young we have too much of it, when we are older we can’t get enough of it. What really is “energy” and how can we create energy in our own lives? Do we have to keep waiting for energy-filled days or are there proactive steps we can take to create more energy? The good news is that there are proactive steps to create more energy. The even better news is that I am going to share them with you and challenge you to take a few!

One common mistake people make is thinking that the only way to get more energy is to create healthy lifestyle changes that revolve around food and fitness. While that is one area we will cover that does dramatically influence energy–it is far from the only one. There are different types of energy and different sources of energy. Physical energy is influenced by our daily lifestyle habits, but there is also Emotional Energy, Production Energy, and Spiritual Energy, all of which can bring more zest and productivity to your days.

First, these four classifications aren’t “official classifications.” I made these names based on the research that I have been doing. It seemed that these four “groups” encompassed the energy-triggers I was uncovering.  My working definition of energy is, “a feeling or personal power that allows us to continue positive production or perusal of the need-to-do tasks in our lives.”

Emotional Energy and “The Second Wind”

Have you ever been really tired and then pushed yourself to go do something anyway? Perhaps it was a dinner with a friend or attending a talk or lecture? Somewhere inside that period, the tiredness disappears and is replaced by what we often call “a second wind.” That “second wind” is energy that you are producing. It isn’t something you have to wait for, you can produce that energy at any time once you understand the steps that created it in the first place.

Discovering emotional energy: This energy is derived from something that sparks our emotions or our passions. We receive new information, or hear old information in a new way. Or perhaps we are around someone who emulates energy, and their passion excites the energy within us.

Caution: Remember that energy fluctuates, so as easily as you can build it – you can also destroy it. There is no quicker way to become tired than spending time around negative people or listening to negative news. All stimulus influences our energy one way or the other. Watch for stimulus that are influencing your energy levels negatively. Example: Watching a round of Headline News will catch you up on the day’s Headlines. But does  watching additional programming help or hinder? What about reading? Are your choices uplifting and inspiring more energy or are they energy sappers?

Put it into Practice:  To use Emotional Energy in your everyday life, you need to discover what produces this energy for you personally. Create a page in your notebook for listing your energy-producers. Here are a few that are on my list:

1. Read positive feedback or notes I have received from readers.

2. Have coffee, dinner or lunch with someone who I find inspiring.

3. Read a book that I find inspiring or motivational–something that really “speaks” to me.

4. Make sure I start my day off with positive emotional energy through my “Good Morning” routine.

5. Ask myself each morning, “Who do I want to be today?” and then remain personally accountable for being the best “me” possible.

Physical Energy

Of course we can’t “talk” about energy without including the physical element. However, if you are overwhelmed by the thought of a new health plan, keep reading. Little changes can make a big difference in your energy production. Many of us are aware of the “big steps” we should take, so I have tried to focus on little changes that make a big impact.

I saw expert  Thomas Perls on CNN with Larry King and found his research quite interesting and revealing. This free, online test is a great way to look at the “gaps” in your life. Odds are where you fall short on the health score are many of the same areas where you can improve and create more energy. This is an online life-expectancy calculator that is geared around his study of “Living to 100.” It is very comprehensive and the results are equally comprehensive. This does a great job of tackling the “big areas” and some of the little areas, too.

Now let’s look at some other physical areas and break down positive changes you can easily make:

**Somebody bring me some water: As many of you know, I am leading a 2006 Goal Group. We have been discussing health/water/energy. A member submitted this link which is a wonderful resource for understanding your unique water needs. It includes a formula for learning how much water you need based on your specific weight.http://www.naturodoc.com/library/nutrition/water.htm“>http://www.naturodoc.com/library/nutrition/water.htm</a>

Your personal zzzz quota: Recent research shows that the optimum amount of sleep is 7.2 hours. However, some people still need more and others need less. Figuring out your own personal quota can go a long way toward regulating your energy. Ideally you want to get the same amount of sleep each night to maintain optimum energy levels (you should also go to bed at the same time each night). Discovering your “zzz quota” takes a bit of work, but is well worth it. (Besides, how else will you get the permission to practice sleeping?) Before beginning, make sure you are not completely drained or fatigued otherwise you are going to overcompensate on your sleep. Spend a week getting more sleep so you are “fresh” to begin your study. Then for one week, go to bed EARLY enough that you can wake up naturally without an alarm clock. Write down how long you sleep for each of the 7 days, then average it out. This is your personal “zzz quota.”  Keep in mind this can change depending on what you are going through in your life, so it is good to “re-check” once or twice per year.

Sleep preparation: Make sure that you stop eating  at least 3 hours prior to going to sleep to allow everything to digest. Avoid caffeinated beverages after dinner. Make your room “sleep friendly” by turning off the television and playing relaxing music.

The affects of food: Since food is our primary energy source, it makes sense that good food will produce good energy and poor choices will effect us negatively. Reduce refined sugar in your diet as much as possible. Avoid meals that are high in carbs during the second half of the day and focus instead on protein. Protein provides more stable energy than carbs which keep our body going like a roller coaster!

Reduce starches and breads: Bread, rolls, bagels, pasta — starches often slow people down.  Try going a week or two with minimal starches and see if this helps your energy level. You can conduct the same experiment with caffeine.

Pop those vitamins: At minimum take a good daily vitamin. While you may not see a huge change, over long term usage, this can help prevent many of the conditions that sap energy. The key here is consistency. Choose something you do daily and put your vitamins and a bottled water next to that item. Examples: next to car keys, toothbrush, coffee maker, computer.

Food patterns: Consider keeping a food journal to see how your energy fluctuates with your food consumption. Make adjustments to your food intake based on your discoveries. Remember that eating too little can be just as energy sapping as eating the wrong foods. Work on a balanced diet and don’t forget your breakfast! Studies have shown that those who eat breakfast have more energy. If you have a hard time eating breakfast, find a simple solution. I often grab a breakfast bar on the go. A lean sandwich can also be made the night before and enjoyed in the morning. You don’t have to eat “breakfast foods,” but you do need to eat breakfast.

Exercise: You knew I would say it sooner or later! Getting your body moving is one of the quickest ways to increase energy. I love using my elliptical trainer and find that after I do so, I have extra energy to burn. Give any exercise program about 3 weeks to start giving you energy – the first three weeks can be tiring as we snap our bodies out of their comas! A recent Prevention article shared how doing just 10 minutes of LIGHT weight lifting repetitions caused a focus group to feel a 45% increase in their energy level. Pick up some light weights (5-10 pounds) at your local discount-mart and use them by your television at night.

Put it into Practice: It is important to recognize that energy isn’t a “one size fits all” formula. I encourage you to experiment with each concept, paying attention to how it impacts your energy level. Choose one area to start with from the above list and schedule a “start date” on your calendar this coming week.

Productive Energy

One of my goal group participants was very surprised at her progress during her first week. While prior to the class she had felt unable to accomplish the simplest tasks, she now found herself completing her goal-centered to do lists — and more! “How does that work?” she asked in a post to the support board.

This member discovered “productive energy.” Aristotle said, “We become what we repeatedly do, excellence then is not an act, but a habit.” When we repeatedly step forward, we propel ourselves forward even further. When we continually stand still, we dig a bigger rut. When we continually move backward, we dig a big hole.

To truly understand productive energy, think of a time when you were fatigued and then became inspired to do something. Perhaps it was reading a book, writing, or organizing, or completing pages in a scrapbook. Before you knew it, you looked at the clock and hours had passed–even though you were tired earlier. What changed? Well you didn’t eat anything or exercise. The change was in what you were doing. Your attitude and productiveness elevated – thus elevating your performance and your energy.

Make a list … and make sure to check it twice: The first step in building productive energy is to be focused on the right track. Have a clear list of what you want to accomplish with clear and attainable timelines. Make sure to star three items for the day that will allow you to feel good about the day regardless of what bumps pop up in your path.

Get started early: Make sure to start your action list early in the day to build momentum. If you have problems with procrastination, consider enrolling in our Procrastination Primer class.

**Recharge: In order to be productive, you must have balance and that means learning what you personally need to recharge. Some people need quiet time each day, others just need a good night’s rest. Discover what helps you recharge and work that it into your to-do lists.

Forget revving your engine and just go… The great thing about productive energy is you don’t have to prepare or spend a lot of time thinking about it. Often we over-think and would be much better off following the Nike slogan. Push yourself over inaction and you’ll discover that productive energy is ready and waiting for you whenever you need it.

Put it into Practice: Read through these four tips and “star” which seems to speak to you the most as a way to increase your Production Energy. Schedule time to work in that area this month.

Spiritual Energy

Spiritual energy can be thought of as “soul food.” It isn’t anxious or stress-filled motivation energy, but a calm and centered energy. Think of a time where you have experienced deep relaxation or a time where you have been moved by a sermon or religious reading/teaching. That centeredness is spiritual energy. The beauty of spiritual energy is that it is steady and fulfilling. It doesn’t rely on “highs and lows” to keep recreating itself. It comes from listening instead of talking and “being present” instead of “trying to get somewhere else.” Because this is a quiet and calm energy and doesn’t shout loudly for our attention, it is often the most neglected. Finding “peace” seems like an “extra” that many of us don’t have time to pursue. Yet, within that peace, lies an ever-renewing source of energy. I would dare say that living without it is dangerous–and trying to live well without it, quite difficult.

Qualify spiritual practice: What does spiritual practice mean to you? It could be daily time for reflection or meditation; or daily Bible study or religious reading or prayer time.  Take some time to think of where you have found spiritual energy in the past and if you are making room for spiritual energy on a daily basis.

Make a pact: Make a pact with yourself not to starve yourself of this soul food. Remember this is a quiet energy that won’t shout for your attention, so it is important to nourish and commit to it.

Keep a spiritual journal: Make entries of your spiritual practice time and record what you learn and discover. Use this as a source to return to again and again to inspire continued spiritual development.

Journal: Journal about what life means to you and the concept of “purpose.” What is your purpose? At the end of your life, what do you want to have completed here on earth and why? Use your journal to keep in touch with your purpose. You can also try writing about what “personal peace,” means to you.

Form a group: To stay on track with spiritual practice, consider a partner or group to touch base with on a regular basis.

Put it into Practice: Choose one of the above ideas to work with and schedule the time to do so on your calendar. I will also be teaching a class on 5 Steps of Personal Peace. Consider signing up if you are interested in the discovering sources of calm energy.

Your Turn: Make an energy action plan incorporating these different action steps into your life. Also, start an Energy Journal and take notes of what changes work for you and how your energy is influence by your efforts.

There is no wonder “Diary of a Wimpy Kid,” was nominated for a Kids’ Choice Award for Favorite Book. Author, Jeff Kinney immediately immerses you into the thoughts and actions of sixth grader, Greg Heffley. Greg’s antics wouldn’t be complete without his best friend, Rowley, who at times, Greg can’t stand.

Greg finds himself in the sea of middle grade students ranging from the small and ordinary to the ones that have muscles and are growing facial hair. Where is one to fit in?

“If it was up to me, grade levels would be based on height, not age. But then gain, I guess that would mean kids like Chirag Gupta would still be in the first grade.”

Greg finds himself writing in his journal about his life as a sixth grader and how to fit in. “Just don’t expect me to be all “Dear Diary” this and “Dear Diary” that. That’s for girls.

Rowley begins to make strides in popularity and Greg latches on to bring himself popularity, which kicks off a domino affect that tests their friendship in hilarious fashion.

This laugh out loud book is a must read not only for boys but for anyone that has gone through the tribulations of middle school.  Jeff Kinney has done a wonderful job in bringing the middle school world to life with true meaning with hilarious results.  Don’t miss this fantastic book!
Title: Diary of a Wimpy Kid

Written & Illustrated by: Jeff Kinney

Ages: 10-up

Publisher: Amulet Books

ISBN-13: 978-0-8109-9313-6

Publication: April 2007

Some people come to life, writing with a natural facility for storytelling. Don’t despair if you aren’t one of them. To a great extent, this is a facility which can be learned. It’s a matter of acquiring both technical skills and belief in yourself and in your role as storyteller.

For instance,

1) Successful stories usually have a recognizable beginning: (“It was the year I was nine that my father fell sick”); a middle that tells what happened in the story (“He took to bed; my mother went to work; my grandmother came to stay”); and an end, that reveals how the story concludes (“Finally, in the fall, he died, and slowly Mother pieced our lives back together again”).

2) Successful stories have characters who are recognizably human. Don’t let your loved ones come off as “stick characters” in your stories. Even if you are writing about people you do not like and would prefer to show only their faults, write about some of their positive qualities or habits. Otherwise, your readers will not feel the humanity of your characters and may dismiss not only what you say about those persons, but also whatever it is you want your story to convey.

3) Successful stories have action. Action is often presented as a conflict (the clash of opposing or contradictory desires, or an unfolding of events) that is resolved before the end. (“Afternoons after school, Janie and I would take turns sitting next to his bed, reading aloud, enticing him to drink a little tea or listen to the radio. I willed him to be distracted from his illness and return to being the dad I used to rough-house with in the backyard.”)

Good luck telling your stories!

I’ve been writing a personal journal for over 5 years now. It is a simple Word-document. Well, at least it started out as simple. I have to say that I am very happy that I started it and I am constantly amazed what a powerful tool it is. I remember when I wrote the first entry saying something like “I wanted to start this some time now, but somehow I always felt a bit childish going for it.” Strangely enough I had the limiting belief that writing a journal is something weak. Boy, what a stupid idea.

Finally I went for it.

The following list describes the greatest benefits to start a journal. I call it a success-journal. And the number one reason to do it is …

                  1. Self-Reflection: You attain clarity and keep your inner space clear:  Writing can be so powerful. It forces you to crystallize your thoughts into written content, which simultaneously forces you to think deeper into the topic that is important to you. I had several powerful realizations that were the perfect solution to my challenges back then. It is incredible what you can achieve if you get your issues out on paper and expect to find a solution. Of course we do this in our head constantly, but writing it down makes it much more easy to think trough complex issues. Sometimes it is really the only way to dig deeper and find the underlying principle or cause of your “problem”.

The most important fact to succeed reflecting is to get to the core and to stay honest with yourself. If you are truthful with yourself (and what is the use of lying in your own journal anyway? ) you will get to the point where you see the next level of thought that you avoided so far, leading towards a solution. Self-Awareness is always to key to advance.

And it always feels so great to get the inner space clear again. Do you go to you gym and to your doctor to keep your body in shape and clear of problems? Why not do same to your mind and spirit by getting rid of the mental ballast you accumulated over time? Self-Reflection is the method to do this and writing a journal is the key, at least for me.

                  2. Write down your goals:  In a personal journal you also have a fantastic place to write down your goals. I wrote my goals, divided into personal and professional goals, at the top of my personal journal. They are then further divided into the areas of importance and written down. I also put down a link to these goals so I can jump directly to them from anywhere in my journal. For instance if I write something like “Today I achieved the important step of … for my goal …”, I can jump from there right to the goal by linking to it.

                 3. Review your goals:  Think about it, you see your daily journal every day. What could be a better tool to develop the habit of reviewing your goals regularly, if not daily? As said, I always can jump to my list of goals and focus myself on it, right before I start into my day.

You can review and set your goals new every quarter just by creating a new goal-page in your journal. I prefer this over editing your list of goals, because you can see the old goals that you achieved later and it also prevents you from changing your goals too often.

                4. It gives you something to hold yourself responsible:   If you write something down it is a different level of commitment to yourself. You can use this fact to your advantage. Let’s face it, sometimes we all could use a small kick in the butt to get us going into the right direction. By using your journal in this way, you will become your own coach. You can really say something to yourself and by writing it into your journal you can put a commitment on yourself. In this way you can literally lead yourself. This kind of self-leadership is a great way to push yourself to where you want to go. Someone really cares, and that someone is you I personally love this, it is just important to balance it fitting your own needs.

                  5. You write a book about yourself:   This is the typical idea of a diary: you write what happens to you, you reflect a bit about it and add your feelings and thoughts. I also add pictures I made of the locations or of the achievements that were important to me. It is really great to review your personal development over the time. I remember Tony Robbins saying a life worth living is worth recording. Now I sometimes go back to the first journal and check my goals, thoughts and ideas that I had back then. It may also be a great document for our relatives or even be inspiring for other people, who knows who you will reach in your life from now on?

It will give you a sense of your own personal growth and by that it will also motivate you to grow.

                 6. A great place to plan:   I use my personal journal to do my weekly planning. Every Sunday I sit down and plan the next week ahead with the big tasks connected to my goals. These tasks are divided into personal and professional tasks, put into the areas of importance and then prioritized. It includes a list of the tasks I want to accomplish over the week and it follows the pattern “Priority [Area] Task”. I then put these tasks into my daily tool, which is iCal and execute them over the week.

                 7. Idea-Journal: You can jot down your ideas: I also collect great ideas in my personal journal. These ideas may appear out of thoughts, of intuition, of talks with other people or out of something I read, heard or saw anywhere. You could also use an idea-journal for this and I use one for my profession, but you can also keep these ideas right in one place.

                8. You exercise your writing skills:    This is obvious but I think it is worth noticing. By writing a personal journal you get into the habit of writing. I think without my personal journal I would not write this blog today. It is not necessary to write the greatest poetry of the world into your personal journal, neither is it the point unless you are a poet. But simply by writing a personal journal writing will become a much more natural expression of yourself.

                      Here are some final practical tips:

>>>Use one journal for a year, or depending on your output change the journal every 6 or 3 month. My word-document is usually about 6 MB and about 400 pages by the end of one year, including some pictures.
  *Use links inside the document to point to important areas and times 

*Use a table of content where you link your most important entries for quick reference

   *Use different colors and styles for different content: i.e. red = important, italic = quotes from any sources etc.
   *Use a templates for repeating content, such as the weekly planning process or your written goals;

Finally I hope I could encourage you to start a personal journal and show you some benefits of doing so. If you already write a personal journal, hopefully this was inspiring anyway.

I know all about fear, or at least, I’ve lived through my fair share of it. Strong introduction, but I wanted to get your attention, and then tell you briefly about my experience with fear, and overcoming it. I am not going to suggest that my recommendation is the only way, or that it will work for everyone. However, I do know that when there is a problem, one of the only ways to deal with it is to face it head on. There is little to be gained by trying to go around it, and hope for the best that nothing will hurt us on the way. The simple fact is that when we get over our fears, we are better, and stronger people, and realise we can do so much more, but perhaps, I am getting ahead of myself here.

So, let’s look at yourself first. The chances are you’re familiar with the concept of driving, and you know you need to follow a map. In addition to knowing where you want to go, you need to know where you currently are. Hence, you may not like this bit, but it is essential to actually look hard at where you are right now, in order to move forward. By being brutally honest, you will be better placed to move forward, either because of greater clarity, or just a determination that you are not happy where you are. So, where to from here?

I have found that list writing works well for me, and gives me a good starting base to work from. You may find that meditation, or just quiet time in your favourite spot will do the trick. It does not matter how, but just get yourself into a quiet place and mood where you can accurately look at all your fears and concerns. This is not about beating yourself up, but rather, allowing yourself a true reflection of your current state. When you know this, you will be better able to move onto the next phase.

Being a list writer myself, I will then list next to each problem, a series of possible solutions. The fact is that more often than not, you know what you need to do, to overcome your problem. You have just being trying to hide from it, because that has been comfortable. However, moving out of your comfort zone is the key to overcoming your fears, no matter what they may be. I would love to say there is an easier way, but that is the way. For what it’s worth, consider this point- that as you move into a newly uncomfortable place, your mind and consciousness will become more comfortable, after familiarity with your newly discovered zone of discomfort. In plain terms, as you move into an uncomfortable zone, you slowly become comfortable with it, because you realise you are still alive, and breathing, and going to be OK. Hence, as you stretch yourself, like a rubber band, you never return to the same limited size, or place of fear.

I know that you may still be in a state of fear, even seemingly paralysed by it. Please excuse my possible forthrightness at this point, as your fear may be much more mild. However, I am trying to make a point, that being no matter how bad you think something is, you are built better and tougher than the fear you have. It is one of those things I will ask you to have faith in me for, at this stage, till you prove it to yourself. I know it is much easier said than done, but I assure you that it does work.

If you are challenged by this at this time, look at something that is placing a small degree of fear in front of you. It’s like starting small, so you can have small wins, and move on from there. This way, you will develop confidence, and ease into it. This is OK, as long as you can honestly say to yourself that you have done something to move forward. But do not use this as a constantly delaying tactic. That will not work.

Now, I recommend keeping a detailed journal, as this will help you see over time. Like two weeks, a month, and so on from now, that you are making progress. On the other hand, you may well find that you have made such leaps ahead, that you will jumping for joy, and very aware of your progress. Either way, I really do find that doing what you fear will liberate you. I am not suggesting it is easy, but it is a worthwhile goal, and something to proceed with, rather than to procrastinate over.

When we are young we have too much of it, when we are older we can’t get enough of it. What really is “energy” and how can we create energy in our own lives? Do we have to keep waiting for energy-filled days or are there proactive steps we can take to create more energy? The good news is that there are proactive steps to create more energy. The even better news is that I am going to share them with you and challenge you to take a few!

One common mistake people make is thinking that the only way to get more energy is to create healthy lifestyle changes that revolve around food and fitness. While that is one area we will cover that does dramatically influence energy–it is far from the only one. There are different types of energy and different sources of energy. Physical energy is influenced by our daily lifestyle habits, but there is also Emotional Energy, Production Energy, and Spiritual Energy, all of which can bring more zest and productivity to your days.

First, these four classifications aren’t “official classifications.” I made these names based on the research that I have been doing. It seemed that these four “groups” encompassed the energy-triggers I was uncovering.  My working definition of energy is, “a feeling or personal power that allows us to continue positive production or perusal of the need-to-do tasks in our lives.”

Emotional Energy and “The Second Wind”

Have you ever been really tired and then pushed yourself to go do something anyway? Perhaps it was a dinner with a friend or attending a talk or lecture? Somewhere inside that period, the tiredness disappears and is replaced by what we often call “a second wind.” That “second wind” is energy that you are producing. It isn’t something you have to wait for; you can produce that energy at any time once you understand the steps that created it in the first place.

Discovering emotional energy: This energy is derived from something that sparks our emotions or our passions. We receive new information, or hear old information in a new way. Or perhaps we are around someone who emulates energy, and their passion excites the energy within us.

**Caution: Remember that energy fluctuates, so as easily as you can build it – you can also destroy it. There is no quicker way to become tired than spending time around negative people or listening to negative news. All stimulus influences our energy one way or the other. Watch for stimuli that are influencing your energy levels negatively. Example: Watching a round of Headline News will catch you up on the day’s Headlines. But does watching additional programming help or hinder? What about reading? Are your choices uplifting and inspiring more energy or are they energy sappers?

Put it into Practice:  To use Emotional Energy in your everyday life, you need to discover what produces this energy for you personally. Create a page in your notebook for listing your energy-producers. Here are a few that are on my list:

1. Read positive feedback or notes I have received from readers.

2. Have coffee, dinner or lunch with someone who I find inspiring.

3. Read a book that I find inspiring or motivational–something that really “speaks” to me.

4. Make sure I start my day off with positive emotional energy through my “Good Morning” routine.

5. Ask myself each morning, “Who do I want to be today?” and then remain personally accountable for being the best “me” possible.

Physical Energy

Of course we can’t “talk” about energy without including the physical element. However, if you are overwhelmed by the thought of a new health plan, keep reading. Little changes can make a big difference in your energy production. Many of us are aware of the “big steps” we should take, so I have tried to focus on little changes that make a big impact. If you would like an overview of the big changes, I really recommend spending a few minutes at this site: [http://www.agingresearch.org/calculator/]

I saw expert Thomas Pearls on CNN with Larry King and found his research quite interesting and revealing. This free, online test is a great way to look at the “gaps” in your life. Odds are where you fall short on the health score are many of the same areas where you can improve and create more energy. This is an online life-expectancy calculator that is geared around his study of “Living to 100.” It is very comprehensive and the results are equally comprehensive. This does a great job of tackling the “big areas” and some of the little areas, too.

Now let’s look at some other physical areas and break down positive changes you can easily make:

**Somebody bring me some water: As many of you know, I am leading a 2006 Goal Group. We have been discussing health/water/energy. A member submitted this link which is a wonderful resource for understanding your unique water needs. It includes a formula for learning how much water you need based on your specific weight. <a target=”_new” rel=”nofollow” href=”http://www.naturodoc.com/library/nutrition/water.htm”>http://www.naturodoc.com/library/nutrition/water.htm</a>

Your personal zzzz quota: Recent research shows that the optimum amount of sleep is 7.2 hours. However, some people still need more and others need less. Figuring out your own personal quota can go a long way toward regulating your energy. Ideally you want to get the same amount of sleep each night to maintain optimum energy levels (you should also go to bed at the same time each night). Discovering your “zzz quota” takes a bit of work, but is well worth it. (Besides, how else will you get the permission to practice sleeping?) Before beginning, make sure you are not completely drained or fatigued otherwise you are going to overcompensate on your sleep. Spend a week getting more sleep so you are “fresh” to begin your study. Then for one week, go to bed EARLY enough that you can wake up naturally without an alarm clock. Write down how long you sleep for each of the 7 days, and then average it out. This is your personal “zzz quota.”  Keep in mind this can change depending on what you are going through in your life, so it is good to “re-check” once or twice per year.

Sleep preparation: Make sure that you stop eating at least 3 hours prior to going to sleep to allow everything to digest. Avoid caffeinated beverages after dinner. Make your room “sleep friendly” by turning off the television and playing relaxing music.

The affects of food: Since food is our primary energy source, it makes sense that good food will produce good energy and poor choices will affect us negatively. Reduce refined sugar in your diet as much as possible. Avoid meals that are high in carbs during the second half of the day and focus instead on protein. Protein provides more stable energy than carbs which keep our body going like a roller coaster!

Reduce starches and breads: Bread, rolls, bagels, pasta — starches often slow people down.  Try going a week or two with minimal starches and see if this helps your energy level. You can conduct the same experiment with caffeine.

Pop those vitamins: At minimum take a good daily vitamin. While you may not see a huge change, over long term usage, this can help prevent many of the conditions that sap energy. The key here is consistency. Choose something you do daily and put your vitamins and bottled water next to that item. Examples: next to car keys, toothbrush, coffee maker, computer.

Food patterns: Consider keeping a food journal to see how your energy fluctuates with your food consumption. Make adjustments to your food intake based on your discoveries. Remember that eating too little can be just as energy sapping as eating the wrong foods. Work on a balanced diet and don’t forget your breakfast! Studies have shown that those who eat breakfast have more energy. If you have a hard time eating breakfast, find a simple solution. I often grab a breakfast bar on the go. A lean sandwich can also be made the night before and enjoyed in the morning. You don’t have to eat “breakfast foods,” but you do need to eat breakfast.

Exercise: You knew I would say it sooner or later! Getting your body moving is one of the quickest ways to increase energy. I love using my elliptical trainer and find that after I do so; I have extra energy to burn. Give any exercise program about 3 weeks to start giving you energy – the first three weeks can be tiring as we snap our bodies out of their comas! A recent Prevention article shared how doing just 10 minutes of LIGHT weight lifting repetitions caused a focus group to feel a 45% increase in their energy level. Pick up some light weights (5-10 pounds) at your local discount-mart and use them by your television at night.

Put it into Practice: It is important to recognize that energy isn’t a “one size fits all” formula. I encourage you to experiment with each concept, paying attention to how it impacts your energy level. Choose one area to start with from the above list and schedule a “start date” on your calendar this coming week.

Productive Energy

One of my goal group participants was very surprised at her progress during her first week. While prior to the class she had felt unable to accomplish the simplest tasks, she now found herself completing her goal-centered to do lists — and more! “How does that work?” she asked in a post to the support board.

This member discovered “productive energy.” Aristotle said, “We become what we repeatedly do, excellence then is not an act, but a habit.” When we repeatedly step forward, we propel ourselves forward even further. When we continually stand still, we dig a bigger rut. When we continually move backward, we dig a big hole.

To truly understand productive energy, think of a time when you were fatigued and then became inspired to do something. Perhaps it was reading a book, writing, or organizing, or completing pages in a scrapbook. Before you knew it, you looked at the clock and hours had passed–even though you were tired earlier. What changed? Well you didn’t eat anything or exercise. The change was in what you were doing. Your attitude and productiveness elevated – thus elevating your performance and your energy.

Make a list … and make sure to check it twice: The first step in building productive energy is to be focused on the right track. Have a clear list of what you want to accomplish with clear and attainable timelines. Make sure to star three items for the day that will allow you to feel good about the day regardless of what bumps pop up in your path.

Get started early: Make sure to start your action list early in the day to build momentum. If you have problems with procrastination, consider enrolling in our Procrastination Primer class.

**Recharge: In order to be productive, you must have balance and that means learning what you personally need to recharge. Some people need quiet time each day; others just need a good night’s rest. Discover what helps you recharge and work that it into your to-do lists.

Forget revving your engine and just go… The great thing about productive energy is you don’t have to prepare or spend a lot of time thinking about it. Often we over-think and would be much better off following the Nike slogan. Push yourself over inaction and you’ll discover that productive energy is ready and waiting for you whenever you need it.

Put it into Practice: Read through these four tips and “star” which seem to speak to you the most as a way to increase your Production Energy. Schedule time to work in that area this month.

Spiritual Energy

Spiritual energy can be thought of as “soul food.” It isn’t anxious or stress-filled motivation energy, but a calm and centered energy. Think of a time where you have experienced deep relaxation or a time where you have been moved by a sermon or religious reading/teaching. That centeredness is spiritual energy. The beauty of spiritual energy is that it is steady and fulfilling. It doesn’t rely on “highs and lows” to keep recreating itself. It comes from listening instead of talking and “being present” instead of “trying to get somewhere else.” Because this is a quiet and calm energy and doesn’t shout loudly for our attention, it is often the most neglected. Finding “peace” seems like an “extra” that many of us don’t have time to pursue. Yet, within that peace, lies an ever-renewing source of energy. I would dare say that living without it is dangerous–and trying to live well without it, quite difficult.

Qualify spiritual practice: What does spiritual practice mean to you? It could be daily time for reflection or meditation; or daily Bible study or religious reading or prayer time.  Take some time to think of where you have found spiritual energy in the past and if you are making room for spiritual energy on a daily basis.

Make a pact: Make a pact with yourself not to starve yourself of this soul food. Remember this is a quiet energy that won’t shout for your attention, so it is important to nourish and commit to it.

**Keep a spiritual journal: Make entries of your spiritual practice time and record what you learn and discover. Use this as a source to return to again and again to inspire continued spiritual development.

Journal: Journal about what life means to you and the concept of “purpose.” What is your purpose? At the end of your life, what do you want to have completed here on earth and why? Use your journal to keep in touch with your purpose. You can also try writing about what “personal peace,” means to you.

Form a group: To stay on track with spiritual practice, consider a partner or group to touch base with on a regular basis.

Put it into Practice: Choose one of the above ideas to work with and schedule the time to do so on your calendar. I will also be teaching a class on 5 Steps of Personal Peace. Consider signing up if you are interested in the discovering sources of calm energy.

Your Turn: Make an energy action plan incorporating these different action steps into your life. Also, start an Energy Journal and take notes of what changes work for you and how your energy is influence by your efforts.

A Benefit from Journal Keeping

Listen to this one minute video of one person’s life lesson from journal keeping. Journals are obviously not just for women, not just for teenage girls, not just for personal thoughts or only recorded in a small pink book with a locking key. Forget and erase those stereotypes from your mind!
There are many benefits to journal keeping. It is a form of communication to ones’ self about processes, procedures, events, thoughts or whatever one chooses. Consider this benefit and the many others we have discussed in this blog. You may find yourself recording your own success! Until next time….Make life wonderful.:)

America’s 123,000 libraries purchase nearly $2 billion worth of books annually, according to statistics from the American Library Association and the Book Industry Study Group. Nonfiction books are especially well suited to library sales. To sell fiction to libraries, it’s helpful to have reviews in journals, awards, or a strong local tie-in, such as a novel being set in the region.

Here are ten tips on how to sell to libraries:

1.>Publish a library-friendly book. Library books take a lot of abuse, so libraries prefer books that are sturdy. However, given the choice between a hardcover and paperback edition, they may choose the paperback because it’s less expensive. Libraries generally will not purchase books with spiral or other nontraditional binding, and they don’t like books with “fill-in-the-blank” pages. Nonfiction books should have a good index and preferably a bibliography. Librarians also prefer to purchase books that are cataloged using CIP (cataloging-in-publication) data.

2.>Get your book reviewed in a library journal. Library purchasing decisions are based largely on reviews in the major journals. It’s impossible for librarians to keep up with the huge volume of books being published, and they value the screening process that the journals provide. Eligibility and submission instructions vary by publication, so read the requirements carefully. Unfortunately, the journals can review only a small percentage of submissions.

3.>Make sure your book is available through major library wholesalers such as Baker & Taylor and Ingram. The majority of library purchases are made through wholesalers, and some libraries won’t order directly from small publishers.

 4.>Apply to work with a library distributor such as Quality Books or Unique Books, if you publish nonfiction.

 5.>Solicit testimonials from librarians to add to your marketing materials, and play up any awards the book has won.

 6.>Contact libraries in your area to inquire about programs for local authors</strong>, and contact libraries in towns you visit. Let the library know about your events or media coverage in the area, such as book signings, radio interviews, or newspaper feature stories.

7.>Look into speaking opportunities at libraries, like lectures and readings. In some cases you can sell copies of your book at your event or even get paid a speaking fee. Sometimes these events are organized by the “friends of the library” or other similar volunteer groups.

8.>Send direct mail to libraries, either on your own or through co-operative mailings. Address mail to the Collection Development Librarian for your subject area, and include a flyer with book details and a list of wholesalers and distributors that carry your book.

 9.>Consider donating a sample copy of your book to a few top library systems, to encourage purchases for branch libraries.

 10.>Exhibit at library trade shows through co-operative exhibit programs such as those offered through the Independent Book Publishers Association, Combined Book Exhibit, and other organizations.

Excerpted from The Savvy Book Marketer’s Guide to Selling Your Book to Libraries.

One family therapist wrote:

Thirty years ago when I was an intern working for the required 3000 hours for my marriage and family license, I spent four years at a Residence for Seniors, conducting poetry therapy and writing groups. I worked for a new organization founded by Dr. Yung-Huo Liu from UCLA, who started a daycare center for seniors called O.P.I.C.A.

Little did I dream that years later I would be enrolling my husband as a client with mild cognitive impairment at O.P.I.C.A.

It had become a premier daycare center for seniors with cognitive impairment and was a safe haven for them and my husband. It provided constant activities, friends, groups, and socializing and most of all a caring, loving staff of professionals. But, it also provided a relief and respite for myself and the other caregivers who had full time jobs taking care of an ill family member.

Without O.P.I.C.A. I have no idea what I would have done, with all the daily care giving, doctors appointments, tests, and hospitals I had to deal with. I felt for both my husband and myself as I watched him disappear from the vital man I’d married years ago into a weak stranger.

As a journal writing teacher I’d conducted a journal writing group with woman with Cancer at the UCLA Ted Mann Center for over 8 years. And I presently lead Writing to Heal workshops for UCLArts and Integrative medicine. So, it wasn’t a stretch to turn to what I knew worked-journal writing– to help me cope with the very complex and confusing situation of suddenly becoming a caregiver.

I want to share with all of you caregivers and those who will one day be caregivers, how writing in a journal can save your sanity, health and even your life. First, don’t make a journal precious; just buy a regular notebook, one that you can turn the pages and it’ll lay flat, so that you can write anytime, any place and anywhere, especially in a doctor’s waiting room. I used my Fast Flow Writing Method as the way I wrote in my journal at all times. Just write as fast as you can without stopping for at least 15 to 20 minutes uninterrupted, using first person (I) present tense (am). Let the pen flow across the page and visualize the scene with all of your senses of touch, taste, sound, sight and smell. Don’t edit or rewrite.

My journal was not only a repository for all my feelings regarding the emotional toll care giving takes: frustration, anger, sadness, fear and stress. Journal writing also gave me the freedom to vent-something other family members or friends didn’t want to hear, nor did they realize the hardship care giving entails. I was able to tell my journal everything I felt and just being able to do that allowed me to feel less helpless, and begin to heal the pain, the anxiety and the fear of what was going to happen next. I dealt with feelings of guilt for being resentful. After all, I’d been put into a position for which I’d never signed up, wasn’t prepared for and which consumed all my time and sapped my energy.

The Caregiver’s Journal was a lifeline and it can be your lifeline, too. Writing in it on a daily basis, will enable you to connect to your inner, self–an individual who has hopes, wants and needs. You are so much more than someone’s caregiver–you are a person. And the most important lesson I can share with you is to write in your journal so as to TCOY-Take Care of Yourself, because if you get sick who will take care of you?

Once you realize that you must find time for yourself, write down all the things you can do to make your life more pleasant and palatable. Everyday, write about one thing you can do for you, even if it’s just reading the newspaper or going for a walk. Write about your feelings and your fears; your hopes and your losses; your dreams and the small steps you can make to let some of them come true.

Besides, writing for mental health you also need to write in your journal for practical purposes and for enabling you to become a competent caregiver and be proactive.

Write down all the questions in your journal that you want to ask when you go to the doctor’s office so that you will be prepared. Write the answers as well. Have a list of medicines and give the list to the doctor. Write down any important information so that you recall it and can refer to it when you need to at the hospital or with another doctor.

Your Caregiver’s Journal is not only a wonderful comforting gift for your emotional health, but also a practical and professional guide to have at your fingertips. When you go through the care-giving maze, don’t forget that your Journal will give you a direct route to make your journey safe and sane as possible. Writing in your Caregiver’s Journal will enable you to be in the process as a proactive, advocate and loving caregiver, but most importantly your journal will allow you to thrive and survive in tough times.