MAX Sports & Fitness
By: Linda Hepler, BSN, RN
IT'S OK TO CARVE OUT TIME FOR YOURSELF
Every new mom soon learns what a difficult balancing act this role can be. Not only are you responsible for a totally helpless little being (and perhaps other little beings as well), you also wear a number of other hats, which may include that of employee, spouse, friend – even caretaker for an elderly parent. It’s difficult to achieve a balance, to find enough time in the day for others, not to mention ourselves.
But you must take care of yourself first, said Andrew D. Wittman, PhD, the author of “Ground Zero Leadership: CEO of You” and managing partner of the Mental Toughness Training Center. “This is especially true for moms,” said Dr. Wittman. “Just like when the oxygen masks drop on an airplane, put your mask on first. If you don’t, no one will be there to take care of the kids.”
If you’re wondering how you can possibly find time for yourself – with work, driving the kids to various functions, meal preparation, laundry, and a myriad of other tasks – it can be done, said productivity expert Tara Rodden Robinson, PhD, author of Sexy + Soul-Full, a Woman’s Guide to Productivity – by looking at time in a new way.
Many of us go through life thinking of time as the enemy, something that passes too quickly, she explained. “But while we can’t control the ticking of the clock, we also don’t have to be caught up in the urgency and scarcity of time passing.”
One way to slow things down, despite how full your calendar is, is to choose a different experience of your time, said Dr. Robinson. That is, to recognize a few things, such as the fact that there will probably never be more time later – to take that hot bath, read a book, pursue a hobby, or work out. And that while we often think of our time as “precious,” we spend a lot of it doing things that are more mind numbing than fulfilling – like spending it on Facebook, Twitter, and Instagram.
Although it’s not always easy to do, it’s also important to take a good hard look at your life, both at home and at work, and to decide what is most important to you. Is your job taking priority over your marriage, your family, and self-care? It may be worth considering the hard decision of changing your job or even your career pathway. And if you are the one doing the majority of the “unpaid work” such as laundry, cooking, shopping, and cleaning, it may be time to delegate some of the tasks, lower your standards a little, or see if your budget can accommodate hiring some of the work out. Crucial, too, said Dr. Robinson, is to avoid over-commitment by “learning how to say no with love and courage.”
While it’s a process to reassess your life and make changes to free up time for yourself, there are exercises you can do right now to slow your mind down when it seems like the pace is too hectic. One, said Dr. Robinson, is to try to take in as many details about your surrounding environment as you can. If you’re outside, for example, note the green of the leaves, the cracks in the pavement, the feel of the breeze on your face. This exercise, she explained, is based on research from neurophysiologists, who have discovered that when you’re fully present and engaged with the world around you, your brain assumes that time is passing more slowly and that you have more of it.
And Dr. Wittman offers this effective and simple “micro-vacation.” Find a quiet space for three minutes, even if it’s in the shower. Then take a deep breath, inhaling for 15 seconds, then exhaling for 15 seconds. Finally, visualize your perfect day, if there were no limits of distance, time, or budget. MS&F
"Iceberg beliefs"—self-limiting, below-the-surface doubts—could be major obstacles to your success. Here's how to overcome them.
GWEN MORAN 04.11.16 5:38 AM FASTCOMPANY
Sometimes the biggest thing holding you back from greater success is something you might not even be aware of...
CHECK YOUR LANGUAGE
A big warning sign that you have an iceberg is when you say things like, "That’s impossible" or "I have to," says mental toughness consultant Andrew D. Wittman, PhD and the author of Ground Zero Leadership: CEO of You. When you’re feeling fear or resistance about something, it could be a sign that you have an underlying belief that is triggering those reactions.
Your icebergs may have been formed when you were a child, so they could be pretty well-entrenched and hard to shake, Wittman says. But once you find them, you need to give them a rest, even for brief periods, by suspending your disbelief that you can get beyond them. If that sounds impossible, you need to think again—you do it when you get lost in a movie or other experience that you know is not real, he says. Once you’ve silenced the belief, ask yourself how you can do the thing that you want to do but feel you can’t.
"If you say, ‘How would I?’ your brain will go to work and find all the information that would back that up, and so that puts you in the position of where you can, or at least you can find the solution to, whatever you're facing," Wittman says.
Leadership expert Andrew D. Wittman, PhD reveals secrets about stress control and conflict management that even the highest levels of leadership don't know
March 7, 2016 8:10 AM GREER, S.C., March 7, 2016 /PRNewswire-iReach/ -- Author Andrew D. Wittman, PhD has been teaching leadership and mental toughness for over 25 years. In his thought-provoking new bookGround Zero Leadership: CEO of You (published by GWT Media and available at www.getwarriortough.com) Wittman explains that the key to managing stress and conflict is to keep fear from hijacking your brain. Fear, anger, anxiety, and worry all stem from a perceived lack of control.Ground Zero Leadership teaches you the mental toughness skills you need to take back control. Considering the fact that 80% of all doctors' visits are stress-related and that most heart attacks occur at 9am on Monday mornings, the solutions Wittman provides shouldn't be ignored.
Photo - http://photos.prnewswire.com/prnh/20160304/340615
"Leadership excellence begins with oneself—at Ground Zero—where it is critical to have complete control over your mind, body and emotions under pressure," Wittman explains. "Your job as CEO of You is to get your Board of Directors—body, mind, and emotions—to act in concert for your betterment instead of your detriment."
Wittman draws from his years of experience as a United States Marine Corps infantry combat veteran and a former police officer and federal agent. As a security contractor for the State Department, Wittman taught high-threat diplomatic security to former Navy SEALS, Marines, Rangers, and Special Forces. He was the Special Agent in Charge of Nancy Pelosi's security detail, and Joe Lieberman's lead advance agent, and he has personally protected Hillary Clinton, King Abdullah of Jordan, Benjamin Netanyahu, the Prime Minister of Israel, Fortune 20 CEOs and Sir Elton John.
As a speaker, trainer, and consultant on leadership and mental toughness for corporations worldwide, Wittman challenges his audience to ask better questions in the face of difficulty—how would I do it? Readers of Ground Zero Leadership will learn how the human machine (mind, body, and emotions) works and how to apply that knowledge to calm the storms of life and defeat the negative effects of stress.
Learn more about Andrew Wittman and get your copy of Ground Zero Leadership: CEO of You at www.getwarriortough.com
About Get Warrior Tough
The Warrior Tough training method is modeled after a process, proven over centuries of leadership development, that began in ancient times and continues today in the armed forces. This method begins by cultivating awareness followed by practice and application, and then ongoing coaching and conditioning.
Media Contact: Kim Wittman, Get Warrior Tough, 864-977-1443, email@example.com