Showing posts with label Systems Approach. Show all posts
Showing posts with label Systems Approach. Show all posts

Sunday, January 13, 2013

Organise your scattered life in 30 days- Learn How



English: Untidy Desk
English: Untidy Desk (Photo credit: Wikipedia)
Are there papers scattered all over your desk? Do you look for your car keys every day? Do you know, at this moment, where every single thing in your life is?

Your life can be completely organized with one single rule: put everything in its home. It’s a habit I’m trying to teach to my kids, so I don’t have to keep picking up after them all the time, and because it’s one of the most useful habits I’ve ever formed.


Have a system. Put all incoming papers in your inbox (at work and home). Process that inbox, either doing the tasks, putting them on a to-do list (and in an action folder), filing them, forwarding them, or trashing them. With this system, there’s never any question as to what to do — you’ve got a limited set of options.
Find a home: If you’re about to put something down on your countertop, or table, or desk, or toss it on your couch or bed, think about this: is that where it belongs? Where is it’s home? If it doesn’t already have a home, find one. Designate a spot for that item or type of item. Car keys? Have one place where you put the keys, all the time. Dirty clothes? They don’t go on your bed. Handcuffs? Put them in that special box in your closet marked “Taxes”.

• Simple filing system: Once you’ve processed papers out of your inbox, you’ll need a place to put them if you need to reference them later. Don’t have a bunch of files stacked somewhere — create a simple filing system (alphabetical is easiest, although you could sort by hexadecimal instead if you’re a geek). Always have blank labels and folders on hand so you can quickly make a new file if needed, and don’t be afraid to make new files. Never have a Miscellaneous file. You might as well call it the Procrastination file.
Put it away immediately. Yes, I know, you were going to put it away later. It’s just sitting there until you can get to it. Well, after awhile, “later” creates piles and messes. Don’t wait until later. Do it now!
Make it a habit. Putting things where they belong is not something that’s going to happen overnight. You’ll forget, or get lazy. To really make it stick, you need to focus on that habit for 30 days. Do a 30-day challenge, concentrating your energy on it until it becomes automatic.
Pay attention to transitions. The time between when you’re doing one thing and when you’re doing the next thing is a transition. This is the time when you should put stuff away where it belongs and clean up your mess, but it’s also a time when we’re not thinking about that stuff and only thinking about what we’re going to do next (or the next episode of Gilmore Girls). While you’re working on your Everything In Its Place habit, pay close attention to transitions. Awareness of these transitions will make it easier to remember to put things away.
Keep flat surfaces clear. Never toss something on a countertop, table, desktop, bed, dresser top, coffee table, or the floor. If you do, catch yourself, and find another home for it. In fact, while you’re at it, clear off all these flat surfaces, tossing half the stuff and finding homes for the rest. Ahhh! Isn’t that nice? Who knew there was a desk under there?
Desk
Desk (Photo credit: tigerweet)
Evaluate. Every now and then, it’s good to review your organization of everything. Sometimes, it doesn’t make sense to have something in one room when you usually use it in another. Sometimes, it’s good to get three pairs of scissors if you use them frequently in three different rooms. Sometimes you need to declutter or re-organize a drawer or closet. Revisiting these things periodically will help keep things together.
If you ever lose a thing again, go back to the above tips, and work on them some more. If you never lose a thing again, think about how much time and money you’ve saved. If that happens, feel free to send me a check.
This post has been adapted from the ebook Zen To Done by Leo Babauta. Leo writes his thoughts on productivity on the famous blog Zen Habits. I’ve benefited a lot from his blog and highly recommend it to you! You can subscribe to the posts here(via RSS or email). 
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Sunday, February 26, 2012

How To Do Healthy Exercises Anywhere Within 20 Minutes?

Photo of a strapless heart rate monitor
Strapless Heart Rate Monitor

Most of us stay away from doing regular exercises because it is too time-consuming. According to the normal exercise routine, you gain the most benefits when you exercise at  60 percent to 80 percent of your maximum heart rate. (See below for more details) Until now, doctors and health specialists advised us not to exercise above 85 percent of our maximum heart rate because it increased both cardiovascular and orthopaedic risk and did not add any extra benefit. This meant a daily exercise routine of about 30-40 minutes for any real benefits to show up.

But a study from McMaster University suggests you can use high intensity interval training in place of regular exercise and get the same benefits in just about 20 minutes. Study subjects who spent just 20 minutes mixing running sprints with jogging lost three times the fat off their legs and butt in 15 weeks, compared to those who jogged steadily for 40 minutes.


High Intensity Interval Training is great news for all of us who have busy lives and cannot spare the required 30-40 minutes. If you do right, you will be able to save time, remain fit and also be able to increase your productivity.

How to Do High Intensity Interval Training?

In simple terms, interval training means: Push yourself almost as hard as you can for a little while, then pull back and rest for a little while, and then repeat. For example, if you're jogging, you push yourself near you maximum for one minute, then turn down and lightly jog for another minute. High intensity means that you increase your heart rate/pulse rate to 90% of your total capacity. But, in order to prevent cardiovascular and orthopaedic risk, you take a one minute break after every one minute of such high intensity workout. Sustaining HIIT for 20 minutes, which in actuality is only 10 minutes of intense exercises with one minute intervals is enough to keep us fit in the long run.

You can apply interval training to nearly any workout activity. Alternating between running and jogging (or jogging and walking) is the easiest, most cost efficient way to start interval training. You can practise this with alternating fast and slow cycling, swimming or just running around in circles in your office itself.

How To Measure Your Pulse Rate Correctly?

Your pulse is your heart rate, or the number of times your heart beats in one minute. Pulse rates vary from person to person. Your pulse is lower when you are at rest and increases when you exercise (because more oxygen-rich blood is needed by the body when you exercise).

Knowing how to take your pulse can help you evaluate your exercise program.

How to take your pulse
 
1. Place the tips of your index, second, and third fingers on the palm side of your other wrist, below the base of the thumb as shown.

2. Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You might need to move your fingers around slightly up or down until you feel the pulsing.

3. Use a watch with a second hand, or look at a clock with a second hand.

4. Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (pulse) per minute.

Check your pulse: _______________ x 6 = ________________
                            (beats in 10 seconds)          (your pulse)


What is your maximum heart rate and your HIIT target?

The maximum heart rate is the highest your pulse rate can get. To calculate your predicted maximum heart rate, use this formula:

220 - Your Age = Predicted Maximum Heart Rate

Example: a 40-year-old's predicted maximum heart rate is 180.

Age
Target Heart Rate for HIIT (90% 0f Maximum)
Predicted Maximum Heart Rate
20
180
200
25
176
195
30
171
190
35
167
185
40
162
180
45
158
175
50
153
170
55
149
165
60
144
160
65
140
155
70
136
150

Note down your predicted maximum heart rate and your HIIT heart rate based on the chart. (It need not be exactly accurate)

As with any exercise, be careful. If you suffer from any heart conditions talk with your doctor before you start.

Do let me know how well it goes.
Best of Luck!
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