The John Tesh Blog

Managing stress in your mind

How has your Spring been, as we get ready to enter Summer?  Kids are out of school; sometimes there are many adjustments needed with childcare, or simply, keeping our kids active, and cared for, while we're at work.  I know- it can be stressful.  Look around- stress can occur to us, to our loved ones, to friend and neighbors anytime, and anyplace.  Stress occurs when we perceive something as threatening and believe we don't have what it takes to cope with it. Dr. Memhet Oz, a frequent contributor to Oprah, believes that we can change how we respond to stress by changing these perceptions, or beliefs. He teaches us that there are typical patterns of "stressed" thinking that people get stuck in.

The first step to changing how we are thinking about stress is to pay attention to our stressful thoughts and see if we are falling into any pitfalls of negative thinking.

It is important to remember that the goal of challenging negative thinking isn't to simply replace our negative thoughts with positive ones. That would be unrealistic since the positive thoughts would not be believable to us. Instead, the goal is to think in a more balanced and rational way so that we feel more balanced. Challenging negative thinking requires us to try to come up with a more balanced view that is believable.

Changing your thinking could reduce your stress, but sometimes things are simply out of our control, and thoughts can snowball quickly, taking an enormous toll on our mental well-being.  Oprah.com is the source for these "call upon in an instant" strategies to manage your stress level...quickly! 

Take the time to talk to someone who cares about you. Express feelings you might have been holding in. We often feel that we don't want to burden people with how we feel, but in fact, it makes most people feel good to be able to listen.

Use the strategies we focused on earlier to now talk yourself through your day in balanced way. You would cheer someone else on if you knew they were feeling stressed. Why not be your own cheerleader?

Do something that will make you laugh. Watch a funny movie, read a funny book or spend time with a funny friend.

Crying can be a good release of tension. If you haven't cried in awhile, try listening to a sad song, watching a sad movie or even writing about a sad experience.

Sometimes, the best we can do, as we work to become more balanced in our minds, and utilize the steps to change our thoughts, is to accept, and ride through, this temporary wave of emotion.  Feelings are temporary, as are situations, and lives are not ruined while we still have a life to live.  That, my friend, is the greatest gift we each have to treasure.

John

Email John:  johnsblog@teshmedia.com

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Wondering who you are, and what really matters to you in your life? Time to find out. Here's a hint: purpose and balance!

First things first in our quest to answer this, my friend:  if you're wondering who the "you" you are really is- you're far from alone.  From Oprah.com and WebMD, here is a little help to take those first steps of personal discovery.  Personal coach Laura Berman Fortgang,  author of "NOW WHAT? 90 Days to a New Life Direction", says getting your priorities clear is the first and most essential step toward achieving a well-balanced life. The important point here is to figure out what you want your priorities to be, not what you think they should be.

"I use an exercise for figuring out what matters most," Fortgang tells WebMD. She has her clients take a couple days off from work to contemplate the following series of questions:

1. If my life could focus on one thing and one thing only, what would that be?
2. If I could add a second thing, what would that be?
3. A third?
4. A fourth?
5. A fifth?
   

If you answer thoughtfully and honestly, the result will be a list of your top five priorities. Fortgang says a typical top-five list might include aspects such as children, spouse, satisfying career, community service, religion or spirituality, health, sports, art, hobbies such as gardening and adventure/travel.

Ismael Al-Ramahi, a graduate student at Baylor College of Medicine, says his current priorities are his wife, his 4-month-old son, and his research. He tells WebMD the key is not only knowing your priorities, but devoting your full attention to just one priority at a time. "Split your time and your mind so that you're thinking about work when you're at work and you're paying attention to the baby when you're with him."

Your purpose exists- never doubt that.  Trust yourself to know what your heart and mind are telling you.  Honesty with yourself and, perhaps, letting go of fears that might be holding you back could be the keys to bringing your purpose (or purposes!) to life!

Workaholic? You? Could be. Burned out from it? Likely.

Loving what you do for a living is a precious gift- trust me!  I know what I'm talking about here.  Following my own passion and using my skills to the best of my ability has given me riches in ways I couldn't have imagined 15 years ago.  And maybe you're there, too- I hope so. 

But lately...as much as you love your job, it seems to have taken over your life. You never take a break -- and you're beginning to burn out.  But in a job market that is tainted with so much uncertainty these days, who can afford to give in to "job burnout"?  SO- stop whatever you're doing right now and take a deep breath. Make that a few deep breaths. Before your brain goes completely on the fritz, ask yourself these questions put to us from Whole Living :

When was the last time I took a real lunch? What about leaving on time? And when was my last vacation? If the answer to any of the above is "I don't know," it's time to start putting yourself first and get your priorities straight - and to realize they're your priorities to set.

"Work doesn't take over our lives unless we allow it to," according to life coach Cheryl Richardson. "You need to set boundaries - and if you're overwhelmed, then go to your boss and tell her that while you're committed to success, you can't succeed without some help. It's her job to help you manage it." Another word to the wise: Don't be a hero. "Nothing kills a hero faster than trying to take on more work than she can reasonably do," says Richardson.

There are steps you can take to make sure you're setting healthy boundaries at work. Start with getting outside for your entire lunch break. "When you change your geography and get some fresh air, you change your thinking," says Carol Ross, a career coach based in the Denver area. Ross recommends taking a midday walk or run -- even if that means eating at your desk later. Not only will exposure to natural sunlight boost your mood, it will get you out of your head by engaging all your senses and possibly triggering new and creative ideas.

Next, know when to call it quits for the day. Working mothers and fathers have a built-in excuse to leave work on time; those who don't have kids can find it challenging to turn off the computer at a reasonable hour. To create some structure, Ross suggests scheduling an activity right after work - a yoga class or a date with a friend - to get you out the door on time.

Once you do get home, put away your BlackBerry, email, and cell phone, collectively known as the electronic leash - at least for a little while. "This sense of urgency is self-imposed," she says. "Very few 'emergencies' can't wait until the next day."

Lastly, take that vacation. Studies show that people who take regular vacations are less likely to have heart attacks, and they also report lower levels of stress and depression; they even have happier marriages.

Not only that, taking a decent amount of time off will keep you from burning out, allowing you to return to your job with newfound energy and vigor. Instead of complaining that you don't get enough vacation days, try using up the ones you already have. A 2007 survey conducted by expedia.com found that 51 million Americans are vacation deprived, taking only 11 of the 14 days that they've earned.

A happier, more content, you = a happier, more content employee.  This is what we call a win-win, friend, and the happiest people of all?  Your family...and you.

John

Email John:  johnsblog@teshmedia.com

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Feeling a little "Monday Ugh"?

Ok, so maybe Monday seemed to be off to a good enough start, and quickly nosedove!  Don't despair, my friend, and don't give up on the day.  It may not be a total loss, and you have a great chance to turn it around!  It depends largely on your willingness to change your thinking.  Whole Living has the recipe you need.

You spill a cup of coffee all over your desk. How do you react? If you're chatting on the phone with a friend, perhaps making a plan to meet for lunch- hey, no big deal- you shrug and chalk it up to pleasant distraction. If it's right before an important meeting, you feel annoyed, even angry with yourself. Why the difference? In one scenario, it's just an accident. In the other, it goes to prove your day is doomed.

There's a reason for this: We view the world through our mood-colored glasses, interpreting events according to how we feel at the time. But while we may swear that the guy who cuts us off in traffic ruined our morning, it's the way we respond that creates our experience. Life's little annoyances themselves don't sour a day; they are more of a mirror image of the mood we're already in. This same idea holds even more truth for the bigger things that stop us in our tracks.  "When you focus on negative thoughts or memories, you begin to interpret events around you through that lens, which generates more negative thoughts," says cognitive psychologist John Selby, coauthor of "Take Charge of Your Mind." It's a vicious cycle -- and one that can cause even the best of moods to plummet.

Research in cognitive psychology shows that our thoughts determine the quality of our emotions, moods, actions, and life experiences. "So nothing is more urgent or more important than learning how to take charge of our thinking," says Selby. He created a technique to break "thought addiction," or an inability to let go of past regrets and future worries in order to enjoy the present moment. The approach uses "cognitive shifting," which helps you move between states of mind and optimize your mental performance. In pairing that mental shift with specific phrases you say to yourself, you build a powerful habit that can overcome the tendency to "read" events in a negative way. In short: You stop letting little things upend entire days.

Here are the steps to try.  Keep in mind- the exercises sound very simple, but remember: like any good skill, it requires practice. "You'll feel the effects right away, but if you continue to do it for two or three weeks, you will experience even more powerful results," Selby says. Then those flat tires, missed appointments, insensitive emails, and torn hems won't rankle you as they once did.

Wake Up
When negative thoughts or difficult circumstances begin to upset you and make your blood pressure rise, stop and say to yourself: "I feel the air flowing in and out of my nose." Let those words gently guide your attention to the actual experience of breathing.

Why It Works
To control mood swings, says Selby, we need to sidestep the negative thoughts that generate our moods by shifting attention instead to sensory experiences. This breaks the free fall into an anxious or depressed emotional state. "This attention shift gets you out of past-future fixations and into the present moment," he explains. By practicing this first step, you'll get more adept at stopping a bad mood in its tracks.

Go Deeper
Now that you've temporarily halted the downward spiral, expand your awareness to include the breathing experience in your torso. Say to yourself: "I'm also aware of the movements in my chest and belly." Don't make any special effort to breathe; rather, feel the natural flow of your breath as it moves in and out.

Why It Works
In this step, you add a layer to the experience. You make yourself aware of your nose and head as well as your chest and belly. How would that help a bad mood? As Selby explains, it's hard to focus on two or more sensations at the same time -- and keep thinking negative thoughts.

Open Your Heart
Next, deepen the exercise by opening yourself up to positive feelings -- a step that goes beyond simply quelling negative thoughts. Say to yourself this third focus phrase: "I'm also aware of the feelings in my heart."

Why It Works
Mood management requires much more than mental control; it depends on creating a connection with positive emotions. In cultivating empathy through a focus on your heart, you shift from feeling bored and detached to feeling compassionate and optimistic. Selby says this expanded focus on the heart has been shown in cognitive studies to stimulate a sense of warmth and relaxation, which also helps to combat a negative mood.

Expand Your Joy
With your heart open and your breath flowing, make a choice to fully regain your sense of well-being and empowerment. Expand your attention to include full-body awareness by saying to yourself: "I'm aware of my whole body at once, here in this present moment."

Why It Works 
On any given day, you likely feel spontaneous moments of peace that arise when you're watching children play, for instance, or exercising or witnessing a beautiful sunset. The last step of this sequence helps you consciously initiate this relaxing feeling so you feel whole and in the moment by choice rather than by chance. After all, the things you focus on help create your mood -- and what you focus on is up to you. By waking up to the present moment, you regain your sense of well-being and control. As Selby explains, "You can shift from being the victim of your mood swings to being the victor."

John

Email John:  johnsblog@teshmedia.com

Check out the new John Tesh Social Network. You can connect with new friends, post your own blog, visit various forums, upload your favorite John Tesh music and share your photos.  To learn more about how to join, click here.

Don't hear the birds singing in the morning? You're not alone!

Okay, so you're not that perky, naturally happy early riser, ready to enjoy all that the morning has to offer. Not everyone is born that way, and those who are, to those who aren't...well, that can be a downright ugly morning combo, can't it?  But the right perspective and a few small adjustments, mostly to your sleeping habits, can help turn your morning into a much more rewarding time, and maybe even one of the most relaxing and energizing parts of your day.  Read on, from Whole Living, and Body and Soul Magazine:

First things first, which may mean resetting your natural alarm: You'll never enjoy the morning if you don't get a good night's sleep. For some people, that means a solid nine hours of uninterrupted slumber; for others, seven hours of shut-eye will do. Sleep expert James B. Maas, Ph.D., author of Power Sleep, notes that eight hours of sleep is the average- but only an average, not a rigid goal. What works best for you, my tired friend, is how much you need. When you're not getting enough sleep, you're the first to know. Shifting your sleep schedule is possible, says Maas, but it requires commitment. "If you're a night person, and you want or need to become a day person, you can do it, but you have to be serious about it. You can't flip-flop," he advises. Here's how to alter your habits in favor of an earlier (and happier) morning.

Make a gradual shift. If you find it hard to fall asleep at night, take things slowly when it comes to establishing a new time for bed. Try hitting the hay five minutes earlier each night, and in less than two weeks you will have shifted your bedtime by one hour.

Resist the urge to snooze. We've talked about this before on the show: hitting the snooze bar is an exercise in futility- and torture. You'll get at best 5 or 10 minutes of fragmented sleep, notes Maas, and may arise feeling groggier than when your alarm first went off. Instead of sneaking in 10 more minutes of sleep, try going to bed 10 minutes earlier instead.

Expose yourself to bright daylight. This is one of the best and most effective things you can do to wake yourself up, says Maas. By opening the curtains and the windows or getting outside, you cue your brain to repress the production of melatonin, the hormone that regulates sleep. Natural daylight works best, but if you get up before sunrise or simply can't get enough natural light, consider using a sun-mimicking device as an alternative.

Don't lose sleep over exercise. While you may choose to exercise in the morning, Maas recommends against sacrificing sleep for it. "Never truncate your sleep in order to work out. This puts you at a greater risk of injury," he advises. Only when you have had enough uninterrupted hours of sleep should you think about getting up to exercise.

Be consistent. "You don't get two biological clocks -- one for weekdays and one for weekends," says Maas. "That means you have to stick by one." Sleeping late on the weekends to compensate for lack of sleep during the week will throw you off, making Monday mornings even worse than they need to be. While keeping a consistent sleep schedule is ideal, it's not always reasonable or practical. Your best bet is to try to keep your schedule fairly regular (that is, getting up and going to bed within an hour or so of your weekday schedule).

Plan your evenings. How you wind down the day may affect the quality of your sleep -- and therefore the quality of the following morning. For some, eating a chocolate bar, watching a dramatic movie, or arguing right before bed will be enough to derail sleep. Be aware of your particular sensitivities; avoid those things you know will keep you up.

Ready for experiment time?  Then try this for a few weeks at least.  Let me know if you find success!  (And/or more, and better, sleep!)

John

Email John:  johnsblog@teshmedia.com

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9 things you can do to be happier in the next 30 minutes.

Heeeerrreee's Monday!  So, how are you feeling today?  A little blue after a great weekend, and not it's back to the work grind?  Set your sights on small steps, and you could be feeling much more lively and positive in minutes.

MSN Lifestyle and Real Simple offer a snapshot view of what it takes- pretty easy steps, my friend.  If you don't have the 30 minutes to devote starting this minute- give yourself an extra half hour when you get home from work, or commit to rising just 30 minutes earlier tomorrow.  Got the time now- excellent!  So ready?  GO!

Being happier doesn’t have to be a long-term ambition. You can start right now. In the next 30 minutes, tackle as many of the following suggestions as possible. Not only will these tasks themselves increase your happiness, but the mere fact that you’ve achieved some concrete goals will boost your mood. 

1. Raise your activity level to pump up your energy. If you’re on the phone, stand up and pace. Take the stairs instead of the elevator. Put more energy into your voice. Take a brisk 10-minute walk. Even better…

2. Take a walk outside. Research suggests that light stimulates brain chemicals that improve mood. For an extra boost, get your sunlight first thing in the morning.

3. Reach out. Send an e-mail to a friend you haven’t seen in a while, or reach out to someone new. Having close bonds with other people is one of the most important keys to happiness. When you act in a friendly way, not only will others feel more friendly toward you, but you’ll also strengthen your feelings of friendliness for other people.

4. Rid yourself of a nagging task. Deal with that insurance problem, purchase something you need, or make that long-postponed appointment with the dentist. Crossing an irksome chore off your to-do list will give you a big rush of elation.

5. Create a more serene environment. Outer order contributes to inner peace, so spend some time cleaning off your desk and tackling the piles in the kitchen. A large stack of little tasks can feel overwhelming, but often just a few minutes of work can make a sizable dent. Set the timer for 10 minutes and see what you can do.

6. Do a good deed. Introduce two people by e-mail, take a minute to pass along useful information, or deliver some gratifying praise. In fact, you can also…

7. Save someone’s life. Don't be intimidated by this- I don't mean today!  Sign up to be an organ donor, and remember to tell your family about your decision. “Do good, feel good” — it really works!

8. Act happy. Fake it 'til you feel it. That's a favorite with folks I know.  Research shows that even an artificially induced smile boosts your mood. And if you’re smiling, other people will perceive you as being friendlier and more approachable.

9. Learn something new. Think of a subject that you wish you knew more about and spend 15 minutes on the Internet reading about it, or go to a bookstore and buy a book about it. But be honest! Pick a topic that really interests you, not something you think you "should" or "need" to learn about.. 

Some people worry that wanting to be happier is a selfish goal, but in fact, research shows that happier people are more sociable, likable, healthy, and productive — and they’re more inclined to help other people. By working to boost your own happiness, you’re making other people happier, too.  That can't be wrong, and could set the rest of Monday off in a whole new light!

John

Email John:  johnsblog@teshmedia.com

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How to Make a Tough Decision

Should we paint the living room brown, or yellow?  Go for a new car, or take a deal on what seems like a good buy on a used auto?  OK- tough decisions depend greatly on who we are, and what we consider to be important at the time.  But some decisions are wrought with consequences that are so far reaching, we may feel paralyzed in moving forward because we're unable to make a decision.  Case in point:  start the process of splitting from your spouse, or stay in an unhappy marriage until the kids are out of the house?  Suffer through another devastating round of cancer treatments when you were only in remission for 15 months, or accept a very different, and definitive route?  We're lucky when our decisions are easier than we may see at the time, and tougher calls require some of our deepest and clearest thoughts.

Author Suzy Welch sat with MSNBC to give the road map for her life management tool 10-10-10.  She explains it this way: thinking about the impact of our decisions in multiple time frames invariably surfaces our unconscious agendas, fears, needs, and desires — and ultimately helps us identify and live according to our deepest goals and values.  Suzy recommends thinking about the consequences of your decision in 10 minutes, 10 months, and 10 years.  Begin making decisions differently—proactively—by deliberately considering their consequences in the immediate present, near term, and distant future.

If I do (such and such) ..., in ten minutes, I can expect . . .   In ten months, . . . and in ten years...

Use Suzy's method to create your own life management tool.  After thirteen years, Suzy says that 10-10-10 is a quick and easy shorthand for this tool. And over the years, she's heard 10-10-10 described in other ways. One dedicated 10-10-10 practitioner calls it “a road map for clarity and courage,” another, “my little guilt eraser.” A grandmother from Houston refers to 10-10-10 as her “kick-start to get unfrozen.” A Canadian minister who has preached about 10-10-10 describes it as “a great bridge enabling us to put things in perspective.”

But none of those handles for 10-10-10 really describe the nitty-gritty logistics of the process. Here's how to break down the nitty-gritty of the process with the how of 10-10-10:

Every 10-10-10 process starts with a question. That is, every 10-10-10 begins with posing your dilemma, crisis, or problem in the form of a query. Should I quit my job? Should I buy the house with the great backyard and leaky roof? Should I hold my son back a year in school? Should I stay in my relationship or end it?

Having a defined question is essential to 10-10-10, because so many messy problems are intertwined with side issues and sub-issues, distractions and digressions, and a host of other people and issues that keep us from the process. Thus, the most effective 10-10-10s always tend to start with determining exactly what issue, underneath it all, you’re trying to resolve.

The next stage of 10-10-10 is data collection. No worries; you can conduct this part of the process in your head, on your computer, with pen and paper, or in conversation with a friend or partner—whatever works. The only real “requirement” is that you be honest and exhaustive in answering the following prompts:

Given my question, what are the consequences of each of my options in ten minutes?

In ten months?

In ten years?

Now, to be clear, there is nothing literal about each ten in 10-10-10. The first 10 basically stands for “right now”—as in, one minute, one hour, or one week. The second 10 represents that point in the foreseeable future when the initial reaction to your decision has passed but its consequences continue to play out in ways you can reasonably predict. And the third 10 stands for a time in a future that is so far off that seeing all the consequences is not likely. So, really, 10-10-10 could just as well be referring to nine days, fifteen months, and twenty years, or two hours, six months, and eight years. The name of the process is just a totem meant to point you in the right direction with time frames along the lines of: in the heat of the moment, somewhat later, and when all is said and done.

The last step of the 10-10-10 process is analysis. For this stage, you need to take all the information ­you’ve just compiled and compare it to your innermost values—your beliefs, goals, dreams, and needs. In short, this part of 10-10-10 impels you to ask: “Knowing what I now know about all of my options and their consequences, which decision will best help me create a life of my own making?”

And with the answer to that, you have your 10-10-10 solution.  And another chance to trust in yourself, your higher power, and your innermost ability to make the right choices for yourself the right way, and all in the right time.

John

Email John:  johnsblog@teshmedia.com

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Beat the blues- naturally.

Holiday weekend's over.  Hmph.  For many of us, a little post-holiday letdown isn't uncommon.  So if you want to feel a little more positive, set your sights on some easy, and natural, spirit lifters, from Psychology Today's Erin Bell and MSN Health and Fitness. 

The nutritional fixes:

• Fish oil contains high levels of the omega-3 fatty acid DHA (docosahexaenoic acid); a deficiency in DHA has been linked to depression. When DHA is plentiful, your mood isn't the only thing that gets a boost—memory and learning are enhanced as well. Not a fish fan? Essential fatty acids are also found in a variety of seeds, nuts, oils and leafy vegetables.
• Antioxidant-rich foods can also serve to bolster mental health. Try to include apricots, broccoli, carrots, pumpkin, spinach, sweet potato, blueberries, kiwi and oranges, among others, in your diet.
• Daily multivitamins are the final step in keeping your brain and body properly regulated. When selecting supplements, look for B vitamins, magnesium, folic acid, selenium, and the amino acids tyrosine and tryptophan. These brain boosters are important for curbing depression and anxiety due to their effects on the mood-regulating neurotransmitters serotonin, norepinephrine, and dopamine.

It is important to note that dietary supplements are exactly that—supplements. They do little good when used in lieu of healthy eating and exercise habits.

The meditative/mindful fixes:

Regular meditation has been shown to lower heart rate and blood pressure, strengthen the immune system, and decrease the amount of stress hormone released by the brain.

There are many different ways to meditate. You can focus for an extended period of time on breathing or mantra repetition, or you can practice "mindfulness," which involves regarding the thoughts and feelings that come to you as though you were an objective observer. By allowing your thoughts to come and go without judging or reacting to them, they will slowly lose their power over you. Not only will this relieve the stress of worrying, it will also give you a sense of control over how you feel. This is important in alleviating the feelings of hopelessness associated with depression.

It may take practice to keep from mentally straying when engaged in meditative exercises, but if you meditate for as little as 10 minutes a day, you will start reaping its benefits.

The physical yoga fix:

Regular physical activity is important for maintaining both mental and physical health. Adopting a yoga regimen may be particularly beneficial for those suffering from depression, as the practice is considered by some to be a form of cognitive behavioral therapy. In mastering yoga postures, greater body awareness and self-efficacy is achieved. Concentration and self-control also improve. These tools translate to greater emotional control, which can help yoga practitioners maintain a stable mood despite negative external factors.

A 2007 review of the research on yoga, conducted by Kimberlee Bonura of Florida State University, reported that both short- and long-term practice can positively affect mental health. There is evidence that anxiety and depressed mood improve after just one yoga session, with benefits increasing the longer one continues to practice. Finally, yoga can serve to reduce stress hormone levels and relieve physical pains. 

Happy Monday, John

Email John:  johnsblog@teshmedia.com

Check out the new John Tesh Social Network. You can connect with new friends, post your own blog, visit various forums, upload your favorite John Tesh music and share your photos.  To learn more about how to join, click here.

So what's wrong with multi-tasking?

When we multitask, we get stupid.
These days, ask someone if they're skilled multitaskers, and the answer is almost always a resounding YES! It used to be a "buzz phrase" to use in job interviews, and we may feel proud of our abilities to handle so many things at one time!  Too many weeks, months, or even years of being an "awesome multitasker", and we may notice that life feels stressful all the time...not good.  While it's true that many of us are unwillingly pulled in a lot of different directions throughout our day, it's equally true that we should try to STOP.  Why?  According to Reader's Digest, when we multitask, we get stupid.  The brain slows down when it has to juggle tasks.

In one experiment, researchers asked adults between the ages of 18 and 32 to identify two images: colored crosses and geometric shapes, such as triangles. Seems simple enough, right? But when the participants saw colored crosses and shapes at the same time, they needed almost a full second of reaction time to press a button. Even then, they often made mistakes. If the participants were asked to identify the images one at a time—crosses first, then shapes—the process went almost twice as quickly.

Switching from task to task creates other problems. We can forget what we were doing or planned to do. The to-do list in our brains is known as working memory, and it keeps track of all the short-term stuff we need to remember, like an e-mail address someone just gave us.

But the contents of our working memory can evaporate like water in a desert; after only about two seconds, things begin to disappear. Within 15 seconds of considering a new problem, you'll have forgotten the old problem. In some cases, the forgetting rate can be as high as 40 percent. Workplace studies have found that it takes up to 15 minutes to regain a deep state of concentration after a distraction.

This squares with what researchers found when they looked at the work habits of Microsoft employees. A group of them took, on average, 15 minutes to get back to serious mental tasks, like writing reports or computer codes, after they responded to incoming e-mails. Why so long? Typically, the employees strayed off to reply to other messages or browse the Web.

In workplace cubicles, we're safe (most of the time). But out in the real world, multitasking can be dangerous. In 1999, the U.S. Army studied the effect talking on a cell phone had on driving ability. Its conclusion? "All forms of cellular phone usage lead to significant decreases in abilities to respond to highway traffic situations."  This was especially true for older drivers. The older we are, the harder it becomes to screen out distractions. The decline is noticeable after age 40.  And don't get me started on the life-threatening dangers of texting while driving, which may most noticeably distract teens.

What to do with our task filled, lots of balls in the air at once, anxiety laden lives?  This shouldn't surprise you:  Slow down. Multitasking can cause our error rate to go up, as our attention becomes divided. It makes sense to slow down and do things one at a time. The slower approach may actually be more efficient in the long run, and wouldn't it be a nice change in the day to actually feel in control of your time and tasks?

When you go to bed at night, make a list of the most pressing things that will fall on your next day, and be sure to prioritize them.  When you wake up, look at the list, and make sure that the "have to's" on it stay near the top, and the lesser items near the end.  Keeping your day a bit more organized can pay big rewards when you feel like you have good control over your time, your day, your life!

John

Email John:  johnsblog@teshmedia.com

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Friends' Night Out that won't break the bank!

Making time for friends and adult conversations adds balance to life- friendship and community are some of the best spice in life. But add in a challenging economical situation for lots of folks, and getting together for a nice expensive dinner out is something that can easily go by the wayside.  Quality time with friends doesn't have to be expensive, as long as you can bring some imagination to the table!  So, call you friends, set a date and try P&G Everyday Solutions' budget-friendly ideas.

1. Scour your books, CD’s and DVD’s for those items you just no longer need and have an evening swap.  Make it a potluck, and think of the fun you'll all have "road-testing" everything before each person commits to their swap!  Or...

2. Hold a clothing swap.

Guys, too- this one's not just for the girls.  At the start of a new season, ask your friends in advance to bring any of their unwanted clothes, shoes and accessories to your party. Let everyone sort through and pick out items they want. Donate any unwanted clothes to charity. It's a fun, free way to update your wardrobe.

3. Take a cooking class. 

Sign up for a cooking class with your friends. Learn something new and then take turns hosting to give everyone in the group a chance to show off their new recipes.  Jennifer Vogel, co-owner of a cooking school in Cincinnati, believes cooking classes make a great night out. "It's fun! Instead of waiting for a table in a loud, crowded restaurant where it can be tough to have a conversation, you can learn great cooking techniques and be able to talk to each other during class," Vogel said. "There is a lot of laughter in our classes." 

4. Go for dessert.

Get a group together to go out to a restaurant just for dessert. You'll avoid paying for an expensive dinner but still have a special night on the town.

5. Play board games.  

No time to plan? Have a game night! Play cards or another favorite game that adults love. Who said poker is "just for the guys"?  Couples can have an awesome poker night, too.

It takes creativity, but you'll find it absolutely worth some effort!  Money troubles not weighing too heavily on your group?  Pick one of these same ideas, have everyone chip in the money you might have spent going out, and donate that amount to a local food bank instead.

John

Email John:  johnsblog@teshmedia.com

Check out the new John Tesh Social Network. You can connect with new friends, post your own blog, visit various forums, upload your favorite John Tesh music and share your photos.  To learn more about how to join, click here.