Whatever Works Podcast

Intermittent Fasting

One reason you may struggle to lose weight is the timing of your meals. There is promising evidence that fasting, especially at certain times of the day, is healthy and assists the body in burning fat, whereas eating at the wrong times can encourage the body to retain fat. You may find that restricting the hours during which you eat can boost your metabolism and help you lose weight more easily.

Stretching

During the day, especially right after we awaken, many of us feel sluggish and sleepy. This effect can be compounded by poor sleep, injuries, and general stiffness or soreness. It’s tempting to reach for a mug of coffee to provide a quick hit of energy, but stretching can also be an effective method of energizing ourselves whenever we start to sag.

Atomic Habits

When you choose to start a new habit, such as exercising or practicing a skill that you wish to develop, it’s easy to lose motivation and quit before you truly establish it as part of your routine. If you’re committed to making your new habit work, however, try the techniques popularized by Atomic Habits author James Clear. They are designed specifically to make it as easy as possible to positively alter your habits.

Short-Circuit Habits

When we regularly indulge in unhealthy habits, we often find that we’re not living in accordance with our values and damage our well-being. Succumbing to poor habits can make us feel like we have little choice in the world and are not living with intention, whereas challenging them can give us back our sense of agency.

Relationship Therapy

There are several contexts in which therapy involving more than one person can be beneficial. The most common is couples therapy, which focuses on the dynamics between a couple and requires the participation of both partners. In family therapy, all or most family members attend therapy together. As children, our psyche is forged in our families of origin, and confronting that dynamic in a safe space can unravel traumatic responses and bring profound healing.

Forgiveness

When we forgive others, we free ourselves from the weight of resentment and anger. Refusing to forgive others maintains those painful emotions, stoking the fires of bitterness.

Empathy

During arguments or heated discussions, many of us succumb to the temptation to seek out a practical solution as opposed to listening to what the other person is feeling. More often than not, this approach will fuel conflict as people feel unseen and unheard. Recognizing their emotions is an essential part of connecting and perhaps moving toward a resolution.

Acknowledge You’re Triggered

No doubt you’ve experienced such situations in which you’ve struggled to control your thoughts and think clearly. This happens to everyone, and when you find yourself overreacting or feeling overwhelmed, it can be helpful to openly acknowledge your emotional state, giving yourself a chance to breathe, calm down, and be seen.

Lead a Purposeful Life

It’s important to know where you want to be and what you want to do. This vision of your best life and the goals you want to achieve will fuel a felt sense of purpose and generate the passion and drive you need to pursue what you want.

Declutter Your Space

Distraction takes many forms. Whether you have extra tabs open on your computer desktop or clutter on your physical desk, extraneous stuff provides a visual interruption to your thoughts, draining your energy. If you’re feeling drained, scattered, or just not productive enough because you’re having difficulty concentrating, it may help to do whatever you can to eliminate distractions.