The quality of this video is terrible but the content is there:
Meditation is great for enhancing focus, reducing stress and controlling negative thoughts.
You can learn to meditate, by being guided through 10 minute sessions, for 10 days with the free app from HeadSpace, which you can find here.
Breathing meditation can be done without the app. Just sit up straight, and set a timer for 10-30 minutes.
Breathe in for 10 breaths, focusing on the feeling of the breath coming into and out of the nose, lungs and mouth.
Then breathe in for 10 breaths focusing on the sound of the breath. Then for 10 breaths visualise the air coming into and out of the body.
Repeat this until your time is up on your timer.
If your mind drifts (which it will!) just bring the focus back to the breath.
You can also try using a mantra, a short phrase you can repeat over and over with each breath.
‘Mindfulness’ can be applied to everyday tasks such as washing the dishes. Focus on the dishes, not what you want to do in 5 minutes time. Focus on the feelings of touch, the noises etc as you do the dishes, it should make it more enjoyable! Should!
Why do we spend so much time thinking about the negatives?
Dwelling on the tiny injustices and trivial occurrences which damage our egos…
Here is a great video about the importance to think about the positives, and how to do it –
One of the best tips, that we can probably all relate to us when you’ve come home from work. Tell your loved one(s) specifically about what was good about your day. Don’t go into the negative things.
This will prove very difficult at first!
This is one way that you can train yourself to focus on the upside of your day. Other techniques include writing down what you’re grateful for each day.
Positive affirmations are also simple, yet effective. For example, next time you go into the gym, think or state out loud – “this is going to be an amazing workout”
I think being positive is a very important aspect of parenting. Children copy their parents, so try remember this next time you start moaning about things that don’t really matter.
It’s not something that I’ve considered before, but no that I have offspring (well one on the way in 1.5 months) it’s something I should put in place.
This webpage does a convincing job of persuading me to get the proverbial ball rolling, and contact a solicitor to get this sorted. Especially as I have a mortgage, and well, 2 dogs as well!
You can use the webpage by clicking on the 3 bits of pink text, and separately, choosing a reason that you haven’t bothered writing a well from the pink drop down menu that appears.
I chose “it’s too expensive”, “I’m too young” (haha) and “it’s too time consuming”. Apparently, it’s not too expensive (normally costs about £150 from my research), I could die anytime and it only takes 1 or 2 appointments to get the will sorted out.
So get going, and contact a solicitor or will writer. After all, you don’t want your kids worrying about finances, when they’ve just lost a love one. Poor Ted wouldn’t know where to start…
So last week we picked up “Mr Chow” from a house/farm-house in Welshpool.
Mr Chow was initially, as quiet as a proverbial mouse, even resorting to hiding from us all behind the shoe rack.
Well a week later, the little bugger is hyper, and keeps, literally jumping on Ted – our 5-year-old springer spaniel.
I’m not sure if Mr Chow is playing, or if he’s already started trying to place himself in the Alpha Male position, but either way, Ted isn’t happy.
Obviously he can’t be jumping on and nipping at Ted all the time. He also insists on lying in Ted’s basket whenever possible, instead of his own.
Ted just growls at him, and every so often we have to give Mr Chow a time out for 5 minutes in his cage until he’s calmed down a bit.
Any ideas of how to chill Mr Chow are more than welcome.
Here’s a video of him being as tame as possible:
I think next time we think about getting another dog, we will consider the option of adopting one instead!
Although, I was interested to read recently, that dog ownership has a number of reported benefits including:
– Increased levels of happiness! Thanks to the interaction and love received from a dog
– A more active social life. People are much more likely to interact with dog owners for some reasons. If you have a dog and a baby in a sling, people don’t leave you alone!
– Increased immunity – because they’re always covered in stinky dirt and fleas and stuff
– More exercise – people with dogs tend to get out and exercise more
If you still don’t fancy getting up at 5.30am to walk the dog before work every day, the Aspinall Foundation for example, offer a range of beautiful animals to adopt. Every adoption package includes a personalised e-certificate, a species factsheet, a regular newsletter and animal updates.
Ambam the Gorilla
I’ve always wanted my own gorilla!
Although Mr Chow is arguably a more practical pet.
You should be able to nominate a spouse, a colleague, a gym partner or yourself and get sponsorship for charity.
This should definitely be a thing. Either that, or a 30 days of gratitude challenge. Gratitude is a life changer, try it for a week and see the difference that it makes. I think it would be a cool idea to take pictures of everything that you are grateful for, and make a collage out of it; that is then placed in a prominent place at home or in work.
Listening to Deepak Chopra, and other successful and apparently well-balanced people like Noah Elkrief, it would appear that they all meditated, as kids.
It makes sense, especially when these days, kids seldom have to sit and be silent and endure boredom (or just silence) for hours like we used to. Now they have tablets, iPads they can play on instead of having to watch Antiques Roadshow at Nan’s house, and even drop down TV’s in the people-carriers so that long journey are no longer tedious.
How are they expected to sit and watch a teacher chalk stuff up on the blackboard for 6 hours a day, when they’re normally used to high-level stimulation that comes from all the colours and flashing lights and intensity of computer games?
Maybe meditation is a good remedy, I’m not sure, but certainly worth looking into…
Now I realise that this is very much a ‘first world problem’, and I’m not going to die or have a nervy B because I can’t get BT Sport, but…
Ever since I signed up and paid for my BT Vision Box, it’s been far from a great experience.
From ordering me 2 boxes, and charging me for both. To sending out an engineer after I cancelled the appointment with them (this is the best way to get someone to turn up I think, cancel, and then they’ll send them round anyway), to the recording of the UFC not working, to the disappearance of my BT Sport channels this weekend. It’s just not gravy.
Here are the highlights of my BT phone call, which lasted about an hour, before I got cut off anyway:
Another thing that really annoys me, is their website. Specifically the section about the TV channels.
You think you’re getting something for £0
Then it becomes £10 as soon as you click the red button:
Then before you actually realise, without selecting anything else, you are opting up to paying £27.99 per month, and a one off cost of £55.95
This might be great for Conversion Rate Optimisation, but it’s a typical example of why your brand is not longer held in great regard; no longer trusted, no longer out to help the customer (or potential customer). KPIs have blinded long term trust and reputation.
Now, you have to laugh at things like this, don’t get angry; there’s plenty that goes wrong in the world and this is really nothing major.
However, I would prefer it if businesses like this focused more on developing a good product, and less on sales and marketing. And maybe throw in a bit of customer service too.
Related article about Steve Jobs focusing on product, not profits
One final note – don’t be aggressive to the people that work in the call centres. They’re just the low-paid buffer between the customer and the big-money decision makers.
Having worked in a call centre for 5 years, I know how I’d bend over backwards to help the rare people that were actually nice. As long as you ask the right questions like “can I speak to your manager please?” if you’re not happy, and “please can you give me the address of the relevant ombudsman?” you should have the same result as you would get ranting etc.
There comes a point, when you realise that lifting heavy weights, with horrific posture and poor technique, just isn’t a sustainable way to keep fit.
Here are some tips on keeping fit, as you approach your mid 30s:
1. Warm up like a mofo
Can’t emphasise this enough, one injury when your 35, and you might never recover. Wear plenty of layers and get a sweat on before you do any explosive exercises or lift heavy. If you’re doing weights, make sure you do 3 or 4 warm up sets with lighter weights
2. Stretch, Stretch & Stretch Buy a foam roller, and a lacrosse ball. Use them everyday, and stretch, a lot. Consider taking up yoga or pilates.
3. Do what you enjoy, but modify it a bit For example, I can’t hit ‘thai pads’ anymore, my shoulders and wrists just can’t take it. So I have to stick to the boxing pads. There’s normally a way to adapt if you are keen enough. Try not to make an excuse and be negative about an injury; you can normally train around them. Be very careful though, if something hurts during or afterwards, its not a sustainable or sensible way to train.
Small Business Dad 