60 Minutes That Will Change Your Life?
Posted: Friday, May 12, 2006
by Charles Carpenter
Charlesspeaks.com
Would you like to lose a few pounds?
Would you like to make more money?
Would you like to have more leisure time?
Would you like to feel better?
Would you like to be more creative?
Would you like to make more sales?
Has your weight or health cost you the respect you need?
Have you walked away from opportunities you can’t afford?
Do you find it difficult to do what YOU enjoy?
Is it hard to fall asleep?
Ever felt like kicking yourself because the right answer didn’t come to mind?
Are you losing sales to someone sharper?
You and I can change everything in our lives one minute at a time, in as little as sixty. All behavior is a result of habitual response to stimuli when you change the response over time you break the habit. The new response becomes habit, and healthy habits make us effective.
I prescribe a 60 minute daily jumpstart that will drastically change your life when applied over just 21 days. If you’re looking for a magic pill, or a solution requiring little effort, or just aren’t miserable enough to commit to effort yet, go back to bed and keep dreaming this article isn’t for you. The jumpstart was developed from powerful principles I’ve learned and applied reading hundreds of best selling authors, attending countless hours in seminars, listening to experts, and personal lessons learned in application. I offer the jumpstart to my coaching clients as a first response to nearly every problem they bring to me.
The jumpstart requires four commitments. Each commitment is absolutely critical and should be observed for at least 21 days. My observation has been that most people make a long-term commitment by the end of the 21 days.
Commitment One
Prepare for a good nights rest. Documented medical research concludes the amount of sleep you get is not nearly as important as the quality of the sleep. Unlearn the 8 hour myth do the research yourself, expert after expert will tell you, “quality over quantity." Most experts recommend between 6 to 8 hours.Most restlessness and insomnia is a result of poor bedtime habits. Some bad habits to break include: heavy bedtime snacking, bedtime exercise, anxious bedtime preparation, (rushing about to get the kids to bed, finish chores etc.) retiring too early, retiring too late, and bedtime worrying. Visit www.sleepfoundation.org for additional sleep tips.
Five minutes can improve your sleep greatly. Here is your first five minute plan. Establish a bedtime routine including going to bed when you are tired and the following five steps to restfulness.
Invest
2 Minutes to wind down. Crawl into bed or at least sit in the bed or a comfortable chair at bedside. Reflect on your day’s accomplishments, and anything left undone commend yourself and forgive yourself. Try saying, out loud, something like, “I’ve gotten several things done and while I didn’t accomplish what I’d hoped, I have learned some valuable lessons. I’m ok with the day and look forward to tomorrow." (Your bedtime affirmation must be believable) At the end of your affirmation, exhale and feel your body relax.
2 Minutes for closure. Now take a pencil a pad and begin making a list of things that are on your mind including things to do, ideas, and notes. Feel you mind and body free itself of guilt and anxiety, exhale with you last written word. Lay the pad and pencil aside, get comfortable and relax.
1 Minute for aggressive relaxation. For this fall asleep routine turn on some soothing music and be relaxed. Stretch out in bed, inhale deeply, and exhale, relaxing into a comfortable position. (gentle stretching expands muscle tissue allowing assimilation of oxygen) Visualize your floating on clouds or lying in soft green grass, feel you toes, wiggle them, feel them relax as stress leaves you body. Feel you calves and thighs, contract the muscles and relax them feeling stress squeezed down to your toes and leaving the body. Slightly contract the muscles in your buttocks and abdomen, release and feel them fill with oxygen and become light as stress leaves the body. Wiggle your fingers contract the muscles in your arms, shoulders and chest feel them release stress from your body out through the fingers. Finally, contract the muscles in your neck and face slightly while inhaling deeply, imagine rich oxygen filling your body tissue forcing out stress, exhale and relax, feeling your body become lighter. There is no need to time yourself with a stop watch. Many clients have reported that they fall asleep, or seem to, before finishing the routine.
Getting a good night rest is the best thing you can do to improve tomorrow.
Commitment Two
Get out of bed early enough to take charge of your day. Take charge physically, emotionally and spiritually. I generally start my day of with a few minutes of meditation before I ever get out of bed. I like to give God glory for all my successes, ask His mercy for my failures and seek his guidance for the present. As a believer this is an important part of my waking routine. If you aren’t a believer you can use mediation time to simply get your mind centered on what matters for the day and forgive yourself of regrets.Invest some time in your waking routine you’ll be amazed at the difference this makes.
2 Minutes to reflect and visualize. It’s a new day and there will be many opportunities and challenges, I want to be prepared in spirit for both.
5 minutes with a good book. I seldom start a day without reading. I can get through a lot of material in five minutes as a speed reader I suggest you take one of those courses. I actually invest more than five minutes on this part of my waking routine, but five is a good place to start. Of course there is a Bible in every room in our home, and there are numerous business best sellers, books on selling, communication, financial planning and much more. I just reach for one, even if it’s one I’ve already finished.
3 Minutes to stretch. As soon as your feet hit the floor reach you hands as high into the air as possible. Now slowly bend down and touch your toes. Feel the muscles come alive as oxygen enters the tissue. Inhale deeply and bend your body from side to side. Lower you head until you feel the muscle in the back of your neck stretch. Stand up on your tiptoes. Give yourself a big hug, wrapping your arms tightly around yourself.
Commitment Three
Commit to healthier living. You don’t have to become a health guru over night or at all. But a few uncostly changes in your lifestyle can greatly improve your health and daily performance.Invest
15 minutes for a healthy breakfast. Take it slow, sit down and enjoy a breakfast high in protein, fiber and dairy. Work in the news or a good book at this time but avoid compromising breakfast. Your choices at breakfast likely set the tone for all of the nutritional choices you’ll make for the day. A well planned breakfast can greatly improve your mental and physical stamina. See your doctor or a nutritionist about making a healthy start a part of your healthy life. If you plan in advance fifteen minutes is ideal. The first thing that happens in our home in the morning is turning on that coffee pot. Some fresh fruit sits on the dining room table garnishing it practically. (Doesn’t require dusting and we eat it because it’s handy.) There is yogurt, cheese, oatmeal, milk, orange juice and don’t rule out the peanut butter for the makings of a quick well balanced start. My mind and body seems to perform best with a high protein breakfast balanced with fresh fruit or juice. The research I’ve done seems to indicate this is a good rule to follow. I encourage you to experiment with breakfast and keep a log to determine which foods work and which ones don’t work with your body chemistry and activity level.
15 Minutes for rigorous activity. Obviously before starting a fitness program you should consult your physician, so go ahead and pick up that phone and make the appointment. Experts agree activity may be the single most important building block to good health and longevity. I chose fifteen minutes because that’s how I got started, and I think nearly anyone can handle a fifteen minute brisk walk. As I write this it is spring and there is just no better way to start the day than walking in the cool of the morning to see the neighborhood spring flowers. My favorite activity time is morning, but mid afternoon or early evening may work best for you. Avoid late workouts because they may interrupt your rest.
I find that if I have to deal with a tough client, or make a demanding presentation a five minute rigorous workout gets my mind and body prepared. I just do some stretching and calisthenics that get the heart pumping and then shower and prepare for the presentation. Experts suggest that the physiological and chemical benefits of just five minutes can energize you for hours. Give it a shot.
Commitment Four
Priorities are the backbone of effectiveness. Get your priorities in order and you will get more done every day with less effort. You’ll fell better and have less stress. In my seminars I teach what I call the “Ten Minute Start-up." (TMS) The TMS is an easily applied model that enables you to identify everything in your life and on your to-do list as an A, B or C. The TMS gives you a plan to effectively plan your day from the small redundant tasks to the big projects so you do what matters most and work smart instead of hard. Anyone can apply it. I would love to share the TMS with you. Send me an email and requesting it and I’ll arrange for you to receive a 45 minute coaching session so I can teach you the TMS and a few other tips for being more efficient. A coaching session is usually $90, but if you mention this article in your email I’ll give you 45 minutes for only $50 and I’ll even give you a copy of my book, Core Success Journal, a $15 value. Just send the email and I’ll send you the details. Or plan to participate in the 5 Steps to Save 5 Hours teleseminar upcoming June, July or August. Check out www.charlesspeaks.com/5tosave5.htm for more informationInvest
10 Minutes to prioritize and plan your day. I like to start my work day out with a few minutes to prioritize and focus. I go over my to-do list with the TMS and plan my day. Doing so helps me focus and gives me emotional stamina.
10 Minutes for closure. Bring your work day to an end this is so important to me as a self employed business owner. I do most of my work in my home office and can let work fill my day and evening if I’m not careful. Endless work days aren’t good for me or the family. Have and exit routine that brings formal closure to your day.
I include last minute tidbits. By tidbits I mean those small tasks that can be completed in minutes or even seconds. I identify them establish a time to invest in them and a rock solid stopping time. If I knock out a few that is a few that won’t make tomorrow’s to-do list.
I also add anything I wanted to do today but didn’t to a list for tomorrow. I pat myself on the back for what I have done, forgive myself for not getting more done and plan to do better tomorrow.
If you will creatively and honest apply what you’ve just read for 21 days, just 60 minutes a week, you will see results. Send me an email, let me know what is or isn’t working for you. At the web site you’ll notice there is a Q&A section of the home page if you email a question one of our experts will answer you, and you may make the web page. I can help you further through personal coaching, two heads are better than one, and I am known for breathing fresh ideas into businesses and lives. So give it a shot, if you aren’t satisfied you don’t pay. Go to the website and order your coaching voucher on the products page. Or take advantage of the offer in this article.
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