stress Archives | Andrew Shaw | Behavioural Coach

Why do I feel overwhelmed?

Time is scarce with work and parenting. Balancing a demanding career with the responsibilities of parenthood can lead to a constant state of overwhelm.

Struggling with time anxiety and yearning for more control over your life? You’re not alone.

In this post, we’ll explore the causes of time anxiety and offer practical solutions to help you regain your sense of balance and control.

Understanding Time Anxiety

Time anxiety is the concern of having insufficient time. Working parents have to handle many responsibilities, such as work, taking their kids to soccer practice, and putting them to bed. This can create a storm of stress and anxiety.

The Root Causes

Perfectionism: Professional parents often set high standards for themselves both at work and at home. The fear of not meeting these standards can lead to anxiety.
Lack of boundaries: It’s easy for work to spill into family time and, vice versa, eroding the boundaries between these essential aspects of life.
Over committing: can make you feel overwhelmed and stretched thin.

Solutions

Prioritize and Delegate: Identify your most important tasks at work and at home. Delegate or outsource less critical tasks to free up your time.
Set Clear Boundaries: Establish boundaries between work and family time. Create a dedicated workspace at home and communicate your availability to your employer and family.
Time blocking: can help you schedule work, family and relaxation time into specific blocks. Stick to your schedule as much as possible.
Practice Self-Compassion: Let go of perfectionism. Understand that it’s okay to not do everything. Don’t beat yourself up when things go wrong.
Mindfulness and relaxation: Incorporate mindfulness practices into your daily routine. Meditation, deep breathing exercises, or a short walk can help reduce stress and anxiety.
Seek Support: ask for help. Whether it’s from a partner, family member, or childcare services, sharing responsibilities can ease your burden.
Time Management Tools: use time management apps and tools to track your tasks, set reminders, and stay organized.
Outsourcing and Simplifying: Consider outsourcing tasks like cleaning or grocery shopping to save time. Simplify your daily routines where possible.
Learn to Say No: Be selective about taking on new commitments. Saying “no” when necessary is a powerful way to protect your time.
Seek help: If you’re struggling with time anxiety, seek help from a behavioural coach or therapist for coping strategies.

Time anxiety is a common challenge for professional parents, but it’s not insurmountable.

You can take control of your time and balance work and parenting by trying these strategies and changing your routine.

Remember, it’s okay to seek support and prioritize self-care on this journey towards a more fulfilling and less anxious life.

Performance goals, stress, time management

Feel like you don’t have enough time?

Do you feel like there’s not enough hours in the day?

You’re no stranger to the relentless demands of balancing work, family, and personal goals.

The constant fretting over whether there’s enough time to accomplish everything can leave you feeling out of control, overwhelmed, and like you’re always moving too slowly.

It’s a familiar struggle – the feeling that time is slipping through your fingers.

This anxiety often stems from a perception of having a lack of time, which can be addressed.

In this blog post, we will explore effective time management strategies to help you regain control and prioritize what’s important in your life.

Mindfulness: One of the most powerful tools to combat the stress of limited time is mindfulness. Incorporating mindfulness into your daily routines can make a significant difference. Start by paying attention to the present moment. When you’re with your children, be fully present with them. When you’re working on a task, focus solely on that task. Mindfulness helps you appreciate each moment and prevents the constant worrying about what comes next.
Journal: At the end of your day, take a few minutes to reflect in a journal. Write down what causes the feelings of anxiety related to time. This practice of self-reflection can help you identify recurring patterns and triggers. By acknowledging these stressors, you can begin to address and manage them more effectively.
Address the Underlying Issue: Sometimes, the anxiety about time is rooted in a deeper issue – a feeling of helplessness or a belief that you can’t control time. It’s essential to remind yourself that you can’t stop time from moving, but you can control what you do in the present moment. Reflect on what it means to spend your time beneficially. Are you aligning your actions with your priorities? By consciously making choices that align with your goals and values, you’ll feel more in control of your time.
Talk with a Professional: Seeking professional guidance can be immensely beneficial. A behavioural coach like myself can help you navigate the complex interplay of feelings, thoughts, choices, and actions. Through meaningful conversations, you can gain insights and develop strategies to manage stress and maximize your productivity as a professional parent.

In the fast-paced world of professional parenting, it’s easy to succumb to the feeling that there’s never enough time.

However, by practicing mindfulness, journaling to identify stress triggers, addressing underlying issues, and seeking guidance from a professional, you can regain control of your time and start prioritizing what truly matters.

Don’t let anxiety about time hold you back from achieving your potential.

Remember, time is a precious resource – it’s how you use it that truly counts.

Click here to explore how I can help you take control of your life and reach your goals.

career goals, stress

How to deal with stress

Picture this: your energy, once vibrant and boundless, starts to wane. Slowly, almost imperceptibly, you notice the decline.

Yet, like a frog in slowly heating water, you wonder if this is just the norm. Thoughts creep in — “Everyone’s stressed, right? Maybe I’m overthinking this.”

So, you do what many of us do: you accept it. But let’s be clear, this isn’t a post about motivation. It’s not about urging you to muster a burst of enthusiasm or artificially pump yourself up.

Instead, it’s about cultivating awareness, about recognizing the signs before they snowball into something unmanageable. It’s about closing the gate before the horse bolts and refusing to wait until the 11th hour to make a change.

Because here’s the truth: While you might be performing decently on the professional front, personally, things might be a train wreck.

The undercurrent of stress and discontent is pulling you down, and you might not even realize the extent of its impact. You sense it in the waning enthusiasm at work, in the way you treat your body as if it were an amusement park, neglecting its needs for rest, nourishment, and care.

You see it in the precious moments you should be spending with your family, which are being sacrificed to the ever-expanding demands of your schedule. The strain on your relationships becomes evident through emotional outbursts, moments you wish you could take back but that leave their mark nonetheless.

And your solution? You bury your head in the proverbial sand, throwing yourself even deeper into your work, hoping that the pressures and anxieties will magically sort themselves out.

But the truth is, avoiding the issues only exacerbates the problem. Ignoring what you know you should be addressing creates a dissonance within you, a gnawing feeling that something’s not right.

This internal conflict between knowing what needs to change and resisting that change only breeds more misery, low energy, and a sense of being trapped in a rut.

These are the unconscious signals — negative memories, unresolved emotions — that demand resolution. They surface at inconvenient moments, disrupting your mental equilibrium until they’re dealt with.

And these issues won’t simply disappear until you face them head-on.

The irony is, as you expend energy suppressing these negative emotions or resorting to unhealthy coping mechanisms, you inadvertently magnify the problem.

Instead of dissipating, the discomfort lingers, weighing you down further.

So, what’s the way out of this cycle? How can you start reclaiming your energy, your sense of well-being, and your overall equilibrium?

The answer lies in embracing positive stress methods. It’s not about avoiding stress altogether — a feat that’s nearly impossible in the modern world. Rather, it’s about cultivating a healthy relationship with stress, understanding your capacities, resources, and adaptations.

It’s about recognizing that not all stress is bad, and that a certain level of challenge can actually propel you forward. Imagine a balance — the total demands and pressures you face, weighed against your ability to handle them, your personal resources.

Striking this equilibrium is key to maintaining your energy and well-being.

This isn’t a one-size-fits-all solution. It’s about recognizing your unique circumstances, your strengths, and your limitations. It’s about practicing self-awareness, identifying the areas of your life that are tipping the balance, and taking deliberate steps to regain control.

In conclusion, the journey to reclaiming your energy and well-being begins with awareness. It’s about acknowledging the signs of decline, understanding the consequences of avoidance, and embracing stress as a force that can be harnessed for growth.

By recognizing the interplay between demands and resources, you can regain your sense of equilibrium and create a life that’s not only professionally successful but personally fulfilling as well.

It won’t be an overnight transformation, but every step you take towards awareness and positive change is a step towards a brighter, more balanced future.

For more information on The High Value Executive Program click here

career goals, confidence, discipline, High performance, motivation, Performance goals, stress, time management

Overcoming Procrastination and Embracing Change

If you’re reading this, it’s likely that you’re considering joining the High Value Executive program.

Yet, perhaps doubts are lingering in your mind, casting shadows over your aspirations. Doubts are natural companions on any journey of transformation, but they need not hold you back.

In fact, one of the most common reservations many of my clients faced before embarking on this transformative journey was the belief that they needed more time to implement changes and improve their circumstances.

The refrain, “I’ll start when I have more time,” echoed in the minds of many. It’s a sentiment I’m intimately familiar with, having wrestled with it myself.

Have you heard of the ‘when/then’ fallacy?

It’s a cognitive trap we often find ourselves ensnared in. It sounds something like this:

“When I have more time, then I’ll start making healthier choices.”

“When I’m financially stable, then I’ll start saving money.”

“When my life gets less chaotic, then I’ll focus on reducing stress.”

“When my relationship is perfect, then I’ll invest in improving it.

“It’s akin to saying, “I’ll pay for the gym membership once I’m already in shape.” The absurdity is clear, isn’t it?

However, it’s precisely this type of thinking that keeps us stationary, mired in procrastination and hesitation. We wait for the perfect moment, the ideal circumstances, the magic hour when everything aligns.

But here’s the truth: that moment rarely arrives. The truth is, waiting for the perfect conditions is like chasing a mirage — it’s an illusion that leads nowhere.

The root of this procrastination is fear and uncertainty, two insidious forces that often lurk beneath the surface of our intentions. Our brains are wired to avoid uncertainty; they crave the comfort of routine, even if that routine is making us miserable.

This is the invisible chain that holds us back, preventing us from embracing change and embarking on transformative journeys.

Allow me to introduce you to John, a client who was caught in this very web of uncertainty. When he first reached out to me, he voiced a common concern: “Can I really achieve this transformation with my busy life? I have a business to run and a family to care for.”

The High Value Executive program is designed with the minimum effective dose principle in mind. This means that even amidst a bustling schedule, you can cultivate life-altering habits.

By cutting out irrelevant activities and focusing on what truly matters, you save time and energy. John recognized the value of this approach and decided to take a leap of faith.

As he began implementing the methods and strategies, he experienced a remarkable shift within just 30 days. His confidence grew, and he found a new sense of calm amidst life’s storms.

Three months later, the transformation was undeniable. His self-esteem soared, his relationships with his family deepened, he handled stress with newfound ease, and the weight of anxiety was lifted from his shoulders.

What’s remarkable is that the process felt natural and authentic to him, a journey that not only uplifted his own life but had positive ripples throughout his family. The transformation led to tangible personal and professional gains, and perhaps most importantly, he felt like the father and husband he’d always wanted to be.

Was it an effortless journey for John? No, he put in the work, faced challenges, and pushed through moments of discomfort.

Yet, the rewards he reaped were invaluable.

And here’s the truth that I want to share with you: if you’re willing to put in the effort, if you’re ready to roll up your sleeves and embrace change, I’m here to guide you every step of the way.

The High Value Executive program isn’t a shortcut; it’s a commitment to growth and transformation. It’s about acknowledging the ‘when/then’ fallacy and embracing the power of the present. It’s about recognizing that waiting for the ‘right time’ is a trap, and the time to act is now.

So, if you’re ready to embark on a journey that leads to enhanced leadership, stronger relationships, improved well-being, and personal fulfilment, then I’m here to support you.

Together, we’ll break free from the chains of uncertainty, and you’ll discover the true potential that lies within you. It won’t always be easy, but with dedication and guidance, you can achieve results that will amaze you. Are you willing to take the leap?

Click here to apply

confidence, habits, stress

How to combat fear

Fear impacts our thinking and decision-making in negative ways. Leaving us susceptible to intense emotions and impulsive reactions.

Fear also deters us from taking action we know will benefit us. And our aversion discounts a choice.

Fear’s a powerful emotion that’s instigated by perceived danger or threat. This emotion causes physiological and behavioural changes. And can trigger other emotions such as anger, sadness, and shame.

In responding to this emotion, we may react by avoiding the perceived threat.

Queue the need for a holiday to escape the stressors in life.

But, this only perpetuates the issue.

Escape should not be something we demand from life or feel we need as a coping tool.

As the dependence on being able to escape from stressful situations creates its own problems.

True inner peace comes from the nature of our thoughts, rather than pleasant natural surroundings.

Everything that troubles us, is as it would be on a beach or by the pool.

Mental resilience comes from being able to regain your composure wherever you find yourself. Putting yourself on a mountain top regardless of the circumstances.

Returning to your faculty of reason will see you rise above external events. This is the inner citadel in which you can retreat to.

We’re made stronger by habitualising stress not avoiding it.

Exposure will help you to “climb the fear ladder” by exposure to the object of fear in gradual increments.

For example, if you have social anxiety you could start climbing the fear ladder by smiling at a stranger on your daily commute.

Then build your way up to initiating a conversation with someone at work.

One day, you may feel confident enough to build an intimate relationship.

If we confront our fears, the symptoms of anxiety decrease over time.

Removing the fear and giving you choice.

Which is paramount, because your choices decide your fate. And every step you take determines your destiny.

The power of choice determines our future.

career goals, confidence, discipline, exercise, habits, Performance goals, sleep, stress

4 reasons you’re not doing what you need to

Hello *|FNAME|*,

Have you ever thought to yourself?

‘why when it comes to the 11th hour can I not make the right decision and do what I need to do?’

you know this would benefit your self improvement and wellbeing

but instead you do something else that distracts you and steers you further from your goal.

The reason why comes down to several things:

1. Your reliance on motivation

Permanent motivation is a fantasy. No one is always motivated!

If you’re conjuring up an image of someone in your head. They’re not, it’s a misconception.

You might even perceive me as someone who is motivated. I’m not!

My motivation is fleeting at best. I’ve made my peace with not being motivated for protracted periods, and yes I seize it when it’s there.

But motivation only makes the task a little easier, it’s not the determining factor of whether I do what I need to.

My point is this..

…the majority of the time I don’t feel like doing what I need to. But I crack on regardless.

Because I’ve built my discipline and increased my self control.

Plus, I’ve cultivated a routine and environment that doesn’t test my urges, a ‘Ulysses contract’ if you would. So I’m not getting distracted.

That’s not to say I don’t experience temptation and the lure of distraction. I do.

But I’m able to fend it off by acknowledging the distraction.

Then I hear the voice of Gold Five from Star Wars telling me to ‘Stay on target’ and I swat the temptation away like an annoying mosquito.

So I stay focused on the task, present with what I’m doing. Giving it my full attention.

2. Hardwiring

We human beings have some outdated programming.

Our operating systems are running the command: avoid pain, seek pleasure.

Whilst this programming was beneficial for us in the Palaeolithic era (to keep you alive). In the modern era it’s become detrimental to your wellbeing.

We live in an environment where food, fornication, stimulants, amusements are abundant.

This constant drive for pleasure, this archaic programming, is now self destructive.

Companies have tapped into this pleasure drive and are selling you products to appease it.

(which is insidious because they profit as you perish).

There’s now so much pleasure immediately available we’re over consuming. And it’s making us weaker and unhappier.

But you can help yourself. You can recognise the outdated pleasure command and start re coding your mind.

Enter this:

}
partake in activities (that bring) {
short term pain(and long term gain);
}
}

3. Irrelevant goals

Ask yourself; is it actually your goal or are you going along with the masses?

Are you confusing society’s goals with your own? ‘Keeping up with the Jones’. Upgrading your lifestyle but never stopping to ask yourself:

‘if I didn’t care about what others thought, would I still have this as a goal? Or have I been caught up in the facade that I need x because they have it?

When we’re not doing the things that improve our human experience (the things that enhance our wellbeing) we’ll distract ourselves.

We’ll start looking to others. Making comparisons with people who we shouldn’t be. Forming goals and desires based on what they’ve got.

Reminder: if the grass seems greener it’s usually because you haven’t been watering your side!

but these desires are usually superficial.

And here’s the kicker; with superficial goals come superficial rewards.

Happy on the outside (what’s shown to others), but unfulfilled on the inside.

So dig deep and do what you want to do. If it’s different to the herd’s ideal then you’re on the right track!

4. Absence of a routine

Do you find your days are pretty much you performing random tasks based on how you feel?

Or tasks other people have given you because you have no plans of your own?

This is the definition of operating on a whim.

Without a plan, a routine, you’ll experience inconsistence.

Here’s where a routine would be beneficial.

Before you open your calendar and start inputting tasks to fill your time.

I’ve found the best way to go about this is to reverse engineer your goal.

Start off with your purpose, which is your North Star, your direction to follow. This is important because when you have purpose, what you’re doing will mean more to you.

Then you’ll need to set a goal. It’s one thing to know your purpose, but how will you go about fulfilling it?

Set a goal that’s tangible. Make it big, make it specific and give it a deadline.

Now you know your purpose and you know how to realize it (with your goal). You need to know how to get there.

This is why having a plan is important. It allows you to break your goal down. All the way to daily actions.

After that you build habits. Habits are systems and processes for your life. They ease the smooth running of your day. Most of the time you’ll do them automatically.

Achieving your goal is inevitable when you transfer actions from your plan into habits.

Voila.

Speak soon

Andrew

career goals, confidence, discipline, habits, Performance goals, stress, weight loss

The day you became a successful man

In a society hellbent on being successful nobody ever stops to think about what success is.

Most guys don’t know what success means to them.

All they know is; they want to be successful, so they pursue the things they think that success entails.

Shaped on societies definition, what social media, TV and media tell them it is.

Blinkered by the superficial and oblivious to the fundamental.

They pursuit superficial goals and wind up leading empty lives.

Bereft of integrity. Devoid of authenticity.

Driving a fancy car to a job they hate.

Returning home to a loveless home.

Backloading their life plans for ‘someday’ that never comes.

Exhausted from the poor habits they’ve picked up.

And broken by the stress they’ve chosen not to deal with.

From the outside it looks like Nirvana

But on the inside it’s a sesspit of misery.

That’s why it’s not success…

…if you’ve neglected yourself in the process!

If the means has only been to justify the end.

Then you’ve missed the point!

Real success comes from embracing the process.

Tests of resolve, the forging of confidence, improving oneself physically, emotionally, and mentally.

Having a sense of fulfillment from your livlihood, your purpose.

A loving relationship, raising a family and being a strong rolemodel.

Everything else is just noise.

career goals, confidence, discipline, habits, motivation, Performance goals, sleep, stress

How I found my purpose

I’d like to take this opportunity to tell you why I do what I do.

The genesis of becoming a health consultant.

It wasn’t a result of happenstance. It stemmed from an event that occurred in my formative years.

At the time my dad had a senior job in the city which saw him start very early and finish very late.

I didn’t see all that much of him. Some times at the weekend but those periods were fleeting.

This seemed to be the norm for the schooling part of my life.

And over time this high pressure senior role took its toll on him.

His energy levels declined, his stress increased and he was having more doctors appointments.

They were concerned with his health.

Turns out that chronic high stress, zero activity. A diet that resembled a 5 year olds birthday party. And a bullfrogs sleep routine wasn’t all that conducive to a healthy living.

Who knew?!

Reality hit home when the cardiologist said that with without open heart surgery a cardiac event was imminent!

It wasn’t a choice. It was an ultimatum. Surgery or you’ll be shuffling off this mortal coil!

It seemed like only days later he was checked in to hospital.

They opened him up and veins were taken from various other parts of his body and replaced those blocked ones around his heart.

That’s what I was told anyway, this period in my life was a bit blurry.

Although I do remember, very vividly, coming home after school – and finding myself alone a fair bit.

As my mum would be at his bedside at the hospital.

I’d make meals for myself and my mum for when she would return late at night.

It was all a bit surreal. And I didn’t understand the severity of the situation. Not until I went to visit my dad.

I remember it was one of the first times I’d been into the City.

Everything was overwhelming, the amount of people, the buildings the noise and the pace of it all.

Several hours had past in what felt like only a few minutes. And we had reached the station adjacent the hospital.

I remember walking in to the ward and seeing my dad.

I barely recognised him

When I sat down beside him I remember being asked questions by the doctor and nurses.

Light hearted chit chat they’d developed from years of developing a bedside manner.

But I didn’t respond. I could muster any words. My mum had to respond for me. As I was transfixed on my dad.

You know when you feel yourself come out of yourself, in a malaise?! That sort of thing.

I was starring at the person that was lying there in the hospital bed hooked up to the machines, and wiring.

It was almost like he wasn’t a human but part of a machine.

The Doctors and my mum trying to lighten the mood. Regaling me with stories of his projectile vomiting post surgery.

But this didn’t permeate the trance I was in.

I remember feeling numb.

And then I felt anger. Angry that this had happened

That he’d let this happen, that he’d chose this.

It wasn’t an unfortunate set of circumstances or genetics

It was the choices he’d made compounded over time that had culminated in this.

This fucked up situation where I didn’t know if he was coming home or not.

I remember the cessation of our visit and being prompted to say goodbye by my mum. Walking through the hospital wing towards the elevator.

I remember this very clearly. Because that was the defining moment.

It was when I told myself ‘that was not going to happen to me’.

That it was on me to look after myself. I must learn from other peoples mistakes as well as my own.

And my dad was exhibit A.

It felt like this experience had knocked me out of the status quo lifestyle that everyone was living. And into a parallel dimension running alongside it.

An Anthropological dimension. From which I would extrapolate societal norms and collate information.

Whilst doing this I started to realise that it wasn’t just my dad that was in poor health.

It was my friend’s dads too.

And men I was hearing about in the news (back when I used to read/watch it). So many men were struggling.

But no one was talking about the elephant in the room.

Everyone was accepting it as the norm. I suppose when everyone is sick it’s no longer considered a disease.

Fast forward man years from then to today.

I look back at this experience and whilst it was difficult and frustrating at the time.

I was also grateful that I had gone through it.

Because I had found my purpose; to save men from themselves.

To help them develop the discipline they need. To elude the temptations of modern living (which have become the imperceptible demise of men).

It’s this purpose that gets me up in the morning and keeps me going late in the evening.

I’ve become more enthused about efficiency, productivity and lifestyle habits. Because I need the energy to to propel me through the day and work on my mission.

And the beauty of it; the things I do to work on my purpose are self perpetuating. They give me more energy.

Not only that but the job satisfaction I get from.

Helping others to have more energy, and manage their health so they can give 100% to their passion, is incredible.

Knowing they’ve made an important transition in their life and set an important example for the children they’re raising.

Here’s a testimonial from one of my clients, Alex:

Not only has Andy helped my physical health (I’ve managed to lose 10 kg in 3 months), he’s helped my mental health too.

His constant praise, encouragement and holding me accountable for my actions has meant I’m now more motivated and active.

I’ve started writing a book I’ve been wanting to write for ages, and now feel like I have more time and energy to pursue other interests.

I’m even starting to feel better about myself whenever I see a mirror. I’ve even seen some photos of me recently that I haven’t instantly hated 🙂

Given my time again, I would hire Andy in a heartbeat.

discipline, exercise, habits, motivation, nutrition, sleep, stress

How to naturally increase your dopamine levels.

Our hormones have a big impact on our emotional state, causing both good and bad mood patterns.

Regulating your hormones significantly improves and balances your emotional health.

There are a lot of things that you are doing throughout the day that have an affect on your hormones. Without you even realising.

Dopamine is a hormone that has a massive effect on us. It’s the chemical messenger in your brain that creates feelings of pleasure and reward. Which motivates you to repeat a specific behaviour.

And modern day temptations are very effective at giving us cheap dopamine hits. They are designed to elicit this ‘feel good’ sensation. It’s at the crux of their design and marketing.

Junk food, Porn, Social media, Booze, Nicotine. All elicit these cheap dopamine hits. And these temporary feel goods are very effective.

They target your weakness and keep you coming back for more.

Alcohol for confidence.

Nicotine anxiety.

Social media for boredom.

Junk food for lethargy.

Porn for arousal.

These acute ‘feel goods’ are so common yet so dangerous. Because use of these cheap dopamine hits results in;

Excessive binge eating,

Poor relationships,

Chronic stress,

High blood pressure,

and poor health.

These cheap dopamine hits are killing you!

And without without discipline, it can be very hard to turn down these temptations because they are so effective and immediate. They offer instant gratification to a problem.

And when you start to depend on them, it’s harder to rid yourself of them.

So rather than going cold turkey – which is incredibly hard. Replace them with natural things that you natural dopamine hits.

Swapping them, so your brain doesn’t really notice.

Imagine yourself as Indiana Jones, in Raiders of the Lost Ark, in the tomb swapping that Golden Idol for a bag of sand.

(but much easier and without the tomb kicking off and trying to kill you).

Here are some easy ways to do that!

Eat a high protein diet.

Proteins are made up of smaller building blocks called amino acids. One amino acid, called tyrosine, plays a critical role in the production of dopamine!

Probiotics

The gut and brain are closely linked. Certain species of bacteria that live in your gut are also capable of producing dopamine.

Exercise

Exercise can boost dopamine levels in the brain. Improvements in mood can be seen after as little as 10 minutes of activity but tend to be highest after at least 20 minutes.

Quality sleep

After poor sleep the availability of dopamine receptors in their brains is dramatically reduced by the next morning.

Getting regular, high quality sleep helps keep your dopamine levels balanced. And help you feel more alert and high functioning during the day

Music

Listening to music is an enjoyable way to stimulate dopamine release in your brain.

Listening to music increases activity in the reward and pleasure areas of the brain, rich with dopamine receptors.

Sunlight

Periods of low sunshine exposure can lead to reduced levels of mood-boosting neurotransmitters. Including dopamine. Sunlight exposure can increase them.

Start swapping the unnatural for the natural and I promise you’ll start to feel better.

career goals, exercise, habits, High performance, nutrition, Performance goals, sleep, stress, time management

How you can reach your goals

Most people don’t know how to reach their goals or realise their true potential.

They think if they do this, a bit of that, then some more of this that magically whatever they want will fall in their lap.

That’s not how it works!

You see, there’s only one thing that must change (if you want to achieve a predetermined goal that you’ve set for yourself).

Your habits!

Take fitness as an example:

The vast majority of guys who want to get in shape will go the gym.

They go for a while and assume that one day they’ll wake up looking like Arnold in his prime. Or Brad Pitt in Fight Club (whichever floats their boat).

They put no conscious thought into changing their habits.

They won’t adjust their eating habits. And they’ll remain ignorant about their stress levels.

And a short while of after not seeing their desired results they’ll quit.

What I work on with my clients is getting them to focus on their HABITS, not their goals.

Their habits are will get them them to their goal.

I cannot stress enough the importance of your habits and routine.

Do they match your goals?

If someone looked at what you do each day would they be able to accurately guess what you’re trying to achieve?

Andrew

The Fitness Gentleman

P.S. If you feel as though you are ready to move the mental roadblocks stopping you from strengthening your body and your mindset so you can reach your goals. I invite you to a Free Discovery Call here where we can have a chat about your goals and how you can go about achieving them.