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The New Year’s Resolution series

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This is the first of a series on New Year’s Resolutions. My intention is to start with making more effective New Year’s Resolutions, troubleshoot why they might not have worked in the past, and how we can get better at tracking and achieving them. Then, I’m hoping to do blogs on common resolutions themselves (lose weight, run, get out of debt, etc), and the apps and techniques which could help.

Why write about New Year’s Resolutions? This is the time when everyone has a clean slate, and is thinking about making changes anyway. The best reason for me is that I believe in the power we all have to change our lives in a thoughtful way. As a psychiatrist, it is such an incredible privilege to help patients help themselves in changing their lives!

Let’s talk about what makes a good resolution.

  • A resolution is written down, and you review it frequently.
  • You have multiple important reasons for wanting to achieve these resolutions, and you’ve written those down as well.
  • The resolution is measurable and well-defined.
  • You have a way of monitoring the resolution.
  • You know the next step.
  • You don’t have too many resolutions you can’t really keep track of more than 2 or 3 at a time. That’s not to say you don’t have more, but you’re concentrating on only a few at the time.
  • How will you be accountable for your goal?

Here’s an example. Instead of “lose weight,” I will choose a target carefully. Here’s where the well-defined part comes in: do I really want to lose weight, or be more fit, or both? Might I better define this as “fit in my size eight Lucky Jeans” or some fitness goal? What is a healthy, obtainable weight, and does my goal align with this in the first place?

Starting resolution: I will lose weight.

Optimized resolution: I will lose 10 lbs by April 1, 2017.

1.   Why: because I want to look my best, demonstrate a healthy lifestyle for my kids, and         not get diabetes.

2.   Measure: Using the Lose It! app, weighing myself one time per week. I will participate in an online group for weight loss and post my progress weekly.

3.   How: Logging foods with a 500 kcal deficit daily, exercise three times per week, reducing junky carbs and eating 5 servings of vegetables daily.

4.   Next Step: Download Lose it! App.

You can see why this would be a more powerful resolution. For more resources for goal setting, I like Michael Hyatt’s website, the Asian Efficiency Website, and the 7 Habits for Highly Effective People  by Stephen Covey is very helpful!

Please join me next time for tips on troubleshooting goals, and what apps to use to track your new resolutions!

Take a deep breath: 5 meditation apps reviewed

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Meditation and mindfulness seems like the new buzzword: mindfulness for toddlers, mindfulness in 8 weeks, 3 days to mindful, etc! But mindfulness is actually a really old practice, and I first encountered it more than twenty years ago in the books of Thich Nhat Hanh. Also called Thay by his students, he was nominated for the Nobel Peace Prize by Martin Luther King, Jr in the 1960’s. He teaches that mindfulness is a practice that you bring everywhere- while you’re walking, doing the dishes, etc, and not only sitting cross-legged on a mat. Relatively new, however, is learning and practicing meditation from an app.

Why learn meditation? I recommend a meditation practice to many of my patients, along with talk therapy and sometimes medication if needed. A nice run-down of the research can be found on the American Psychological Association’s website (below), but studies have found that patients have less anxiety, improved stress, get upset less often, and feel more compassionate and empathetic towards others (which, not surprisingly, translates to better relationships). There are also benefits to memory and focus, whch may be why meditation has also been found in studies recently to be helpful for Attention Deficit Hyperactivity Disorder (ADHD). Another interesting fact: I’m reading Tools of Titans by Tim Ferris right now, where he boils down the wisdom of billionaires, Olympians, etc, and 80% of the people he interviewed have some kind of mindfulness practice!

Let me make it clear that NEARLY every app I looked at says it is the “Number one meditation app!” and “found in the pages of…” Using the app store, I looked for the top grossing and downloaded apps. I reviewed five based on this, downloading them onto my iPhone, and practicing with them. Of the apps below, Headspace, Calm, and Omvana have apple Watch support.

  1. Headspace (www.headspace.com): app is free, subscription costs about $12.99 per month, but less if you sign up for a year or more. You get 10 free initial sessions with the app. This app had my favorite narrator, Andy Puddicombe, who had a relaxing, approachable voice. Appears to be the app most often used in research studies on using an app for meditation. Has a foundation course with three levels, then series for health,, performance, relationships etc. Cute interface, with mini-monsters.
  2. Calm: meditation to relax and focus (www.calm.com): free app, subscription based at $12.99 per month, $59.99 per year. Programs and individual sessions for all skill levels.  Lovely, simple interface with nature photos; a daily meditation that changes each day (on Christmas Eve, this was “festivity”), has guided and unguided meditation with nature sounds. You choose your nature sound behind the meditation, and then the meditation occurs over the top of the sound. Could be annoying for some. Friendly sounding narrator- is she smiling while she talks? Unique to this app were sleep stories- basically low key bedtime stories read to you. There are also meditations for kids. Just eight meditations are available with free app without subscription.
  3. Meditation studio (www.meditationstudioapp.com): $3.99, 5 star rating on iTunes, ability to schedule your sessions, clean attractive interface. 200 different meditations. No subscription required. Examples: meditation for beginners, happiness, helping your change habits. Multiple different teachers, from different walks of life- meditation teachers, monks, yoga teachers,  (Rodney and Colleen Yee, Beryl Bender Birch). Nice: meditations for mom, kids, veterans, first responders. Can superimpose meditation over nature sounds.
  4. Stop, Breathe and Think (www.stopbreaththink.org): Free app, but subscription based. $4.99 per month, 10% of revenue goes to a non profit, Tools for Peace to help at risk youth learn mindfulness and meditation. Basic meditations are free. I’ve used this one for a long time, and really like it- it has K.D. Lang music on some of the apps! However, it used to be a free app that you purchased a limited number of meditations available, but has recently switched to the subscription model. Even with the meditations I purchased in the past, there are less than in the Meditation Studio app.
  5. Omvana: (www.omvana.com): app free, meditations are charged per series or class. Store is iTunes like, with a wide variety of options for different classes available for purchase, around $3.99 to $5.99 or so, or a $7.99 per month subscription. If you sign up, you get 25 free meditations. I wasn’t impressed with the store on my Macbook air, which had several broken links and loaded samples indefinitely- the iphone version worked better. This seems to be a common theme as the iTunes reviews are either ecstatic or angry because the app and store were buggy. It crashed on my iPhone after limited use (twice). Some of the courses are kind of cheesy: “The Art of Sexual Invitation”, etc. 4.5 star rating. Integrates with the health kit.

My choice: I kept the Meditation Studio app on my phone. If I subscribed to a service, I would probably choose Calm, unless the Omvana store and app become less buggy in the future. Tell me what you think in the comments below! Have you tried any of these apps? Or do you use a different app?

(http://www.apa.org/monitor/2012/07-08/ce-corner.aspx)

Weekend Reading

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Here are some great things to read for this weekend, from the last week:
  1. NYT’s list of the best apps of 2016: I don’t have any of these on my iPhone. Anyone have opinions about these apps? http://www.nytimes.com/2016/12/14/technology/personaltech/best-apps.html?ref=technology&_r=0

Journaling: Hi-fi or Lo-fi?

pencil-918449_1920If you are a fan of efficiency and planning, how many times have you done a digital search on “paper vs. electronic planner” on Google? I know it isn’t just me since it comes up as a suggested search term! I’ve also switched back and forth between a paper journal and an online/journal app, only to be frustrated because I have journal entries all over the place, and can’t look back with ease to see what I was doing at some point in the past. Electronic planning and journaling is easier to carry with me and allows me to easily add photos, but writing on paper has benefits for memory and seems easier to express emotions. Plus, I LOVE great fountain pens and smooth paper!

Journaling is an essential part of planning for me- it’s where I write what I’m grateful for, what I need to improve on, and what happened that day. It helps me brainstorm for solutions for problems. From the mental health perspective, I often suggest journaling for patients, because it can help with expressing and recognizing emotion.  It sounds funny to say that we need help for recognizing how we feel, but there’s even a term for it: alexithymia. Ask someone how they are feeling, and they will often say, “okay,” or if things aren’t going so well, “bad.” But those aren’t really feelings (happy, sad, bored, angry, etc.), but evaluations about how a situation is going.

Feelings are important to recognize. Why?

  1. They give us important clues about ourselves and others.  We can have an inaccurate thought as a result of something that happened (“My boss corrected my work, so he must think I’m stupid”) which leads to a feeling (sadness) and then a behavior (canceling a date with your friends because you no longer feel like hanging out). A lot of this is automatic.
  2. A sudden feeling of fear around someone you’ve just met could be a clue that you need to get out of the situation.

I’ve come up with a method that works for me, at least for now. I use a text expander to input a template for journaling that is very similar to the Panda Planner (https://pandaplanner.com)into the journal app on my Mac. Here, in the morning, I take time to type what my goals are for the day, and what I’m grateful for. In the evening, I come back, and evaluate what I could have done betterI use my fountain pen and journal to write morning pages like I’ve read about in Julia Cameron’s book, the Artist’s Way. I have really sorted out how I feel about events going on in my life, and come up with some creative solutions to issues, which I do not think I would have if I just used the DayOne app.

Join the conversation: Do you use a paper or digital journal, and why? What do you use your journaling for?

Resources I use: On a Mac, iPhone and iPad,

  • DayOne app: I use DayOne on my iPhone, iPad and Mac, and like it the best of the journal apps that I’ve tried- it has a clean, easy interface that makes journaling a pleasure. It’s very handy to have my goals and projects on the DayOne app, accessible on the same format (electronic), as my schedule on my iPhone and iPad. (http://dayoneapp.com)
  • Text Expander: Typeit4me (http://www.ettoresoftware.com/mac-apps/typeit4me/)
  • The Artist’s Way, by Julia Cameron
  • Rhodia Webbook, and a fountain pen, from Goulet Pens. (https://www.gouletpens.com

 

*Photo from https://pixabay.com/en/pencil-sharpener-notebook-paper-918449/