How to Control Your Eating Choices

Listen to a short podcast on how your brain works and why you lose control of your eating choices:

[ Or, download this podcast. ]

This podcast is an excerpt from the CD Control Your Eating & Achieve Your Ideal Weight. Click here to buy this CD and learn the simple and effective 6-step process for gaining control of your eating choices.

Or get this CD free by joining the Peaceful Productivity Group coaching program.

How to Control Your Eating

Tell me if you’ve had this experience: You stuff yourself at some meal or event, and afterward when you’re thinking about what a glutton you were, you promise yourself that you’ll never do that again. Starting now, you’re turning over a new leaf. Things are going to be different! And they are…for a few days, maybe. But before you know it, your old eating habits have returned. Why?

A few years ago, I restricted myself to a special diet — vegetables and fruits only — for 6 weeks as part of a cleanse program I was doing. I was shocked by how difficult it was. I craved things like pizza and cookies, not out of hunger, but out of an emotional need for them. I had no idea just how much my emotions had been controlling my eating choices until I tried to stop eating my “comfort foods.”

Maybe you’re aware of your emotional attachment to certain foods, maybe you’re not. But food choice is just one of the ways we are controlled by our emotions.

To understand why, let’s look at how the brain works.

Whenever you experience something with any of your five senses, that signal travels through your nervous system to your brain. It enters you brain at the back and travels across the brain to the front, where rational thinking takes place. But before it reaches the front of your brain it travels through the limbic system. This is the emotional center of the brain.

If these details don’t interest you, then pay attention to this:

Every experience you have goes through the emotional center of your brain before it gets to the rational center!

This has two stunning implications:

1. Every experience has an emotional component whether you’re conscious of it or not.
2. If your emotional reaction is strong enough, it will determine your response before you even have a single rational thought about the experience.

As logical as you think you are (I know some of you think you’re Spock, but you’re not) you are first and foremost an emotional creature. To be successful in life — whether it’s food or business or relationships — you must learn how to manage your emotions. The extent to which you can manage your emotions is referred to as Emotional Intelligence (EQ for short).

In order to make a lifestyle change like changing your eating habits, you must have a high level of personal EQ. Without it, your actions and reactions become emotional compulsions instead of rational choices.

Personal EQ consists of two parts:

1. Self-awareness
2. Self-management

Self-awareness of your emotions is increased simply by asking yourself throughout the day, “What am I feeling right now? Why am I feeling this way?”

Self-management of your emotions is increased by asking yourself the additional question, “What am I going to do with this emotion right now?”

If you ask yourself these questions, you might still choose to eat a piece of chocolate to cheer yourself up. But the key difference is that you’ll do it consciously.

At the very least, by being conscious of your choice you’ll end up eating less chocolate. With each bite you can repeat the questions: “Okay, now what am I feeling? And what do I choose to do with this emotion?” You won’t get lost in unconscious binging.

And over time, you’ll find yourself making different choices in similar situations.

Increasing your self-awareness has a snowball effect (it gets easier the more you do it), and it leads very naturally to increased self-management. Make it a daily practice to ask those questions and you’ll soon feel like an expert.

For training in a simple and effective 6-step process for gaining control of your eating choices, buy the CD Control Your Eating & Achieve Your Ideal Weight.

©2008 Curtis G. Schmitt

Hope & Fear (2/5): Keep Your Job & Prosper

Life has always been potentially stressful for the busy professional — juggling a career, family, personal relationships, health, hobbies (“yeah right!”). But this uncertain economy adds a brand new wrinkle. You might be worried about job. So let’s break this down into what’s within your control and what isn’t.

The fate of the company you work for is in the hands of the decision-makers at the top executive level. They are the ones who made the choices in the past and will make the choices in the future that determine whether or not the company survives this economy. What they choose to do — whether they layoff employees or cut bonuses or scale back work hours or close the branch you work for — is not within your control. So stop focusing on what they may or may not do. Focus instead on what’s in your control.

So what IS in your control? Just two things: What you choose to do and how you choose to feel about it. Let’s take them one by one…

What You Choose to Do

There are two parts to “what you choose to do”: what you focus on doing, and how well you do it. And the name for how you measure your success at these two things is productivity. In other words, your productivity is within your control. And to maximize your productivity, you want to focus on the most important things first and then do them as efficiently as possible.

Time for a reality check: Are you as productive in your job as you could be? Be honest…

So how much more productive could you be? To answer that question, try this: Think of a specific time when you were being your most productive. Call this your “kick butt” level of productivity, and give it a number from 1 to 10.

Now think about your “average” level of productivity. Those normal days where you maybe surf the internet a little, or chat with co-workers, or get sucked into meetings that go on longer than necessary, or get distracted by less important tasks, or just simply procrastinate. Give that a number from 1 to 10.

Compare that “average” level of productivity with that “kick butt” level of productivity. How far does it fall short?

In that distance between those two levels of productivity lives your opportunity to keep your job and prosper.

Most people perform so far below their peak level of productivity that in just weeks they can double or even triple their output. How much more valuable would you be to your employer if you doubled or tripled your output? In bad economic times, the demand for productive employees becomes even higher than usual. And as demand increases, price increases. So it’s even possible to get a raise in this economy if you increase your productivity.

And if layoffs do happen, the LEAST productive employees go first, right?

How You Choose to Feel

How productive are you when you’re worried? You may be busy when you’re worried and think you’re productive, buy how much important stuff do you really get done, and what’s the quality? Not a lot and very low. How productive are you when you’re happy and peaceful? When you’re happy and peaceful, there’s something called FLOW, where productivity seems almost effortless. Some call it “being in the zone.”

Whether you’re happy or worried, stressed or peaceful, you are CHOOSING to feel that way. And you can choose to create feelings of peace and happiness, even in an economy like this one. So in good times, your productivity sky-rockets from that state of peace and flow. And in bad times, you don’t let worry or stress cloud your decision-making or decrease your productivity.

When you’re peaceful and productive, you’ll have a calming effect on your co-workers and your employer. You’ll be part of the solution, not part of the problem. You’ll be one of the most valuable, level-headed members of the team. And even if you were to get laid off from your job, you’ll make better decisions about what to do next if you are peaceful inside.

Increase Your Productivity & Peace of Mind

Productivity is a learnable skill. Peace of mind is a learnable skill. When times are good, you can get by in your job pretty well without being very skilled at either. But when times are challenging, the employees who prosper are the ones WITH those skills. The employees who get hit hardest during times of uncertainty are the ones who are less skilled at productivity and peace of mind.

To make sure that you’re as valuable as you can be to your employer, and you’re able to prosper in these uncertain times no matter what happens, sign up for this week’s free teleseminar called “Productivity & Peace of Mind — You Don’t Have to Sacrifice One for the Other.” You’ll learn:

• The 3 steps to increase your productivity
• The 3 steps to greater peace of mind
• The 2 paths to Peaceful Productivity
• And lots more…

Focus on what you CAN control and you’ll give yourself the best chance for success and happiness. Learn more and sign up today:

http://www.PeacefulProductivityNow.com

©2008 Curtis G. Schmitt

This is the second in a daily series of five posts on how to respond to this mixture of hope and fear in the world today. Here’s the full list:

1. Commit to Change
2. Keep Your Job and Prosper (for busy professionals)
3. Grow Your Business in a Bad Economy (for entrepreneurs)
4. Avoid Layoffs and Down-sizing (for business owners & executives)
5. Shape Your Child’s Future (for working parents)

Hope & Fear (1/5): Commit to Change

On November 4, 66 million people in the United States voted for change and hope when they elected Barack Obama as President. At the same time we are experiencing changes in our economy which leave many people afraid and uncertain.

It’s a strange mix, if you ask me. So much hope, so much fear. But whether you are hopeful or fearful (or bouncing between the two), one thing is certain: NOW is the time for action.

“This is our moment. This is our time — to put our people back to work and open doors of opportunity for our kids; to restore prosperity and promote the cause of peace; to reclaim the American Dream and reaffirm that fundamental truth — that out of many, we are one.”
– Barack Obama, from his victory speech

Do you want the world to be a better place? Do you want to see some positive changes? Okay, so how much are you willing to participate in that change?

“What can I do, Curtis? I’m just one person.”

To quote Gandhi, BE the change you wish to see in the world. Start with yourself. Start with your own goals. Start with your own happiness and peace of mind. What change do you want to make in YOUR life?

It’s my strong belief that each and every person can and will make their greatest positive impact on the world by becoming:

1. More peaceful inside yourself
2. More passionate for what you do
3. More productive in how you do it

By making YOUR OWN life better, you make the world better. So if you could change something about your life in the next year, something that would bring you more peace or more happiness, what would you choose? Give yourself a 30 second time limit and make a list…

If you’re curious, here are my answers (in no particular order):

• I’d grow my business to serve 100 times as many people as I do now
• I’d create an amazing relationship with a woman I loved
• I’d spend more quality time with my friends and family

What’s on your list? Seriously, before you continue reading, take 30 seconds to make a list of the changes you’d like to make in your life in the next year…

Look at your list. Is there any doubt in your mind that the world would be a better place if you achieved these things? Any doubt that if you were happier and more peaceful that you could make a bigger and better contribution to the people in your life?

You’re helping no one by being stressed or fearful. You’re helping no one by being unhappy or disillusioned. On the other hand when you feel happy, peaceful, passionate, and productive, you treat people more kindly, you’re more generous, you inspire others, and you solve problems and overcome challenges much more quickly.

At this moment in time, the world needs more people like THAT.

This coming week, I’m running a free teleseminar called “Productivity & Peace of Mind — You Don’t Have to Sacrifice One for the Other.”

You’ll learn the art of Peaceful Productivity — how to make the most effective and productive choices peacefully, especially in times of change and uncertainty. No matter how uncertain things are, you can feel peaceful inside. No matter how many obstacles you face, you can continue to make progress in your life.

Peaceful Productivity holds the key to both. Learn more and sign up:

http://www.PeacefulProductivityNow.com

©2008 Curtis G. Schmitt

This is the first in a daily series of five posts on how to respond to this mixture of hope and fear in the world today. Here’s the full list:

1. Commit to Change
2. Keep Your Job and Prosper (for busy professionals)
3. Grow Your Business in a Bad Economy (for entrepreneurs)
4. Avoid Layoffs and Down-sizing (for business owners & executives)
5. Shape Your Child’s Future (for working parents)

Procrastination: 3 Different Types

Listen to a short podcast on the first of 3 different types of procrastination:

[ Or, download this podcast. ]

Procrastination: 3 Different Types

Procrastination is one of the most common productivity challenges. Some people struggle with it often across all areas of their lives, others infrequently in only particular areas of their lives. But most of us have experienced it at one time or another.

The word itself does little in the way of helping us identify a solution. It simply describes a phenomenon: The act of putting off something you could do now for later.

But there are several reasons why a person might do such a thing. And different solutions depending on the reason.

I’ve created 3 categories to help my clients understand procrastination and what to do about it:

1. Chore procrastination
2. Dream procrastination
3. Type 3 procrastination (descriptive name, right?)

Chore procrastination is when a person puts off a task that holds little or no intrinsic appeal, but the outcome of the task is valued.

Dream procrastination is when a person puts off a task related to a big goal or dream.

Type 3 procrastination is a catch-all category for procrastination that doesn’t involve a dream or a chore. Typically, this type requires a closer look to understand what it’s really about.

These are generalizations. Often a person’s own brand of procrastination blends the three. But before you can overcome your procrastination, identify which type or types it is.

Is what you’re procrastinating simply a chore, or is it related to some big goal or dream you’re pursuing?

If it’s neither, or you’re not sure, look closer at what the result will be if you completed the task you were procrastinating. What will that result be (describe it in as much detail as you can)? Why is that result important? Is that result related to one of your big goals or dreams?

Your answers may lead you to the conclusion that the result is not important to you. In which case you need to ask yourself why this task is on your to-do list at all. (I’ve written more about this subject in a previous post.)

If you try to overcome your procrastination before you identify what type or types it is, you’re likely to fail and frustrate yourself. Once you know the type, you can get to the business of solving it.

©2008 Curtis G. Schmitt

Overcoming Procrastination

To learn more about identifying the 3 different types of procrastination and how exactly you can solve each, register for a powerful and fun teleclass at http://www.TurnOnToLife.com/teleclass/procrastination.html

Play Each Ball

“I suck!”

A few weeks ago, my friend, Quinton, was kicking my butt in tennis. And I was pissed. Not at him, but at myself.

We’d been playing almost every week since the beginning of summer. At first it was a rediscovery for both of us. Neither of us had played in a while–in my case it had been something like 10 years since I’d played.

The first couple of weeks were awesome. Sheer joy. It didn’t matter to us who won or lost. We were caught up in the fun of whacking tennis balls back and forth.

So what had changed?

Loving & Hating Valentine’s Day

Valentine’s Day is peculiar, isn’t it?

I can’t think of any other holiday that triggers such joy in one group and such envy and resentment in another. Even those who don’t care either way are forced to define themselves as participants or non-participants by the oh so prevalent, “So are you doing anything special for Valentine’s Day?”

Valentine’s Day feels like a finger pointing at me to remind me of my relationship status. Last year I was in a romantic relationship; this year I’m not. The break-up was painful, but I’ve accepted it. Still, it feels like Valentine’s Day is that cruel co-worker tapping me on the shoulder to remind me that I was passed over for promotion.

It’s just a date on the calendar! No different than February 13th or 15th. So why can it feel so pleasurable one year and so painful the next?

The Emotional Intelligence Quick Book by Travis Bradberry and Jean Greaves

In order to be successful in today’s demanding, interpersonal world, you must have a high level of emotional intelligence. Without it, your actions and reactions become emotional compulsions instead of rational choices, and your interactions become frustrating antagonisms instead of powerful synergies.

Emotional intelligence consists of four skills:
1. Self-awareness
2. Self-management
3. Social awareness
4. Relationship management

In The Emotional Intelligence Quick Book, Bradberry and Greaves do a good job making the case for increasing one’s emotional intelligence and they contribute some useful suggestions for doing so. My one complaint is that the book is a little light, in my opinion. I would have preferred more real-world advice and more detailed information—more content, to be blunt.

But I think The Emotional Intelligence Quick Book makes an excellent introduction to the subject. Note: If you want to take advantage of the included online assessment, you must buy the book new. Each book comes with a unique access code.

Fear & Anxiety – 3 Simple Remedies

Fear and anxiety are the enemy of healthy relationships, personal development, business growth, and physical health. They can sour any experience in life. They are what stop you before you even start. But there are powerful, yet simple remedies you can begin using immediately to overcome your worst anxiety and fears.

1. Move Your Body

Sustained physical activity like exercise increases blood flow, improves alertness and mental acuity, and reduces muscle tension. It increases serotonin levels (low serotonin levels have been linked to depression). It also tends to bring your focus to the present moment, away from any anxiety-producing thoughts about the past or future. And regular exercise improves self-esteem by giving you a feeling of progress, growth, and being in control.

Being Present – The Art of Paying Attention

For many of us, the phrase “pay attention” conjures up memories of parents, teachers, and maybe even bosses who would scold us for not being focused on what they felt we “should” be focused on. But paying attention has a much deeper and fundamental meaning. Paying attention is the equivalent of being present.

We’ve all had intense moments of presence. For example, someone driving in front of you brakes really hard and you almost hit them. You feel present then, don’t you? But it’s also possible to be present on a more regular basis. Before I explain how, let’s first discuss the rationale for being present.

Controlling Emotions

Are you in control of your emotions, or do your emotions control you?

Tell me if you’ve had this experience: You stuff yourself at dinner, and later that night or the next day while you’re thinking back on what a glutton you were, you promise yourself that you’ll never do that again. Starting now, you’re turning over a new leaf. Things are going to be different! And they are…for a few days, maybe. But before you know it, your old eating habits have returned. Why?