Did you reduce your use of tobacco products today?

Just for today? One day at a time. 

How many doses of tobacco products did you consume today? 

This intention is designed as the first step in reducing use of tobacco products. By taking a daily inventory of tobacco usage, you are then able to set targets for reducing tobacco consumption. There is no other requirement here except to record the number of doses used each day. Often times just objective awareness of tobacco usage will prompt an intrinsic motivation to cut back. 

How many consecutive hours did you sleep last night?

Want to get more done in your day? Make time to sleep. Studies show that consistently depriving your body of sleep will result in a dramatic decrease in the quality of your work and negatively affect your daily outlook. By getting at least 7 hours of sleep per night, you will be allowing your body time to fully recharge and rebuild.

Sleep deprivation is also associated with increased rates of anxiety, depression and risk of  heart disease, hypertension, diabetes and stroke. In fact recent studies demonstrated how prolonged sleep deprivation negatively affects inflammatory and cholesterol pathways.

Did you successfully avoid or resolve situations with high levels of stress today?

If you are thinking, "Avoid stress??? Yeah, right!" then this intention is for you. Much of the stress we experience in any given day is self-inflicted. In other words, we can actually develop a habit of seeking out stress to achieve a "rush". While it may seem like being the type that "eats stress for breakfast" is a good thing, your body will tell you otherwise. 

To reduce the negative effects of stress on your body, like increased blood pressure and body fat, it will be important for you to identify and then avoid or resolve major stressors in your life. There are two keys to remember when you tackle these stressors:

Should you avoid or resolve? If you are unsure about how to handle a stressor, you can answer a simple question to guide you. Do you feel stressed when the source of stress is not around you? If the answer is yes, then avoiding the stressor will be helpful. If the answer is no, resolution will be your best option. Know when to take a management approach. While avoidance or resolution will work well when dealing with relational stress, you may need to develop a plan to manage other stressors that are environmental. Resolving environmental stress can often be easier when you get the help of an outside observer who understands your environment. The most important thing to remember about stress is that you will ultimately deal with it. If you decide to take no action, your body will take action for you and your health will suffer.

One strategy for conflict resolution involves :

Step 1: Identify the source of the conflict;

Step 2: Look beyond the incident;

Step 3: Request solutions;

Step 4: Identify solutions both disputants can support;

Step 5: Agreement.

              OR

Try this communication template

When you....

I feel...

So next time...

Did you successfully limit your time obligation in order to meet your personal goals today?

Feeling rushed or behind schedule is a form of stress that we all have experienced at one time or another. However, when you feel "under the gun" constantly, your health will start to suffer as your immune system is suppressed and hormones increasing appetite are released more often. We all choose the degree to which we feel rushed and if you've developed a habit of running from one thing to the next, it's time to re-assess and take back control of your time.

Start by revisiting the Deed, “Take time to plan your day”. Perhaps accomplishing all that you have set out is unrealistic with your time and energy resources. Consider finding ways to say “no” to extra obligations and prioritizing commitments that align with your core values.

Did you set and maintain your boundary between work and personal life?

Setting boundaries is important to being able to follow through on your personal intention to manage your own health. Often our health suffers because we do not maintain boundaries around the positive health habits we create. When you set and maintain effective boundaries, you give those around you an accurate depiction of who you truly are based on what time and resources you dedicate to achieving goals. Being honest about who you are and what you can do will make easier for those around you to avoid unnecessary disappointment.

Do you feel like you are managing a work/life balance? This is the ability to get your paid work done while successfully having time and energy to do all the other things you need and want to do.

Utilize healthy communication, understand your organization’s leave support for family responsibilities and workplace culture.

Did you resolve any conflicts between you and another person today?

Interpersonal conflicts and relational stress are the most common types of stress we face. However, because it is common does not mean that we are doomed to a life of interpersonal struggle. Setting a plan and taking action to resolve conflict is a skill that you will learn through acting on this Deed. As you think about the source of stress and who to approach about it, remember these keys:

• Understand your position very well and how you want to express it. Often times we don't fully understand what it is we want when communicating and, as a result, we aren't able to communicate it effectively. Feelings are powerful but often their cause is elusive so it will be worth your time to consider how you feel and why you feel that way before approaching the other person.
• Empathize with the other person. Very rarely will you find another person who is truly out to harm you. More often, conflict arises when they are acting in what they think is their best interest and you are doing the same. If the other person is going through a very stressful situation or if you can predict how they might react to your side of the story, take a minute to step into their world and consider their point of view. 
• Resolve to create a positive outcome. In every relationship you will have to decide which is more important- getting your way or having a good relationship. If you determine the relationship is more important, then compromise will surely be in your future. If your way is more important then be prepared to be alone.