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Hey everyone,

It is raining outside, I have my dog Odom nestled up to me, and the kids are just having a moment watching Bluey while I write this to you all. It would be much easier to be in my office where I could have my full attention on what I am about to write, but being around my kids, even when they are just chilling out and watching a cartoon, inspires me. As much as I love talking to my family, I love the times when just being in their presence is everything.  

I remember thinking it was weird that my mom seemed truly happy when I was home, in the basement, watching TV. She seemed so content, and I never understood why.  

I get it now.

Anyways...Let's get to this week's email!

 
 
Something Professional
 
This week, I wanted to focus on "Recalibrating Your Health and Wellness," as I know it is easy to fall into bad habits when returning to work or restarting a new routine.   I definitely had my struggles on the road this past summer, but what helped me the most was the habits I have developed over the past couple of years that keep me on track with my own well-being, or at least as close to the "track" as possible at the moment.

I will talk more about this in the email. Still, I also wanted to reshare my collaborative course on "Recalibrating Your Health and Wellness" that I created with Livia Chan, Dr. Mary Hemphill, Evan Whitehead, Lainie Rowell, and Meghan Lawson.  This course focuses on ways to focus on taking care of yourself so you are not depleted in the work you do when serving others.

You can learn more about the course here, and for the next couple of weeks, I am offering a 60% discount using coupon code "FALL2022".  To purchase, please click "ADD COUPON CODE" after you click to enroll, and it will automatically deduct the 60% off from the original price!



This is the lowest price the course has been offered up until now!  I know you will find something beneficial in this course that you can purchase now, but take it at your own pace while having access to the modules forever! 

Learn more about the course here!


 
 
Something Profound
 
This past week, I saw Ruth Delemos (who is probably reading this email!) share out the following tweet from John Eick sharing a video of him skateboarding while talking about the idea of "Decision Fatigue" and how it affects teachers:



One of the things that I love about John's video is that he shares the importance of finding your "flow." Being in a "flow" feels like you are just lost and immersed in what you are doing, you almost feel you are NOT thinking at that moment. 

John and Ruth reminded me of Decision Fatigue, and I have heard the term before, but I looked into it a little more and found the following article from the American Medical Association titled "What doctors wish patients knew about decision fatigue":

 

Decision fatigue is "the idea that after making many decisions, your ability to make more and more decisions over the course of a day becomes worse," said Dr. MacLean, a psychiatrist. "The more decisions you have to make, the more fatigue you develop and the more difficult it can become."

"Every day, just in our personal lives, we are making a ton of decisions. And a lot of these decisions you are not consciously making," she said. For example, "you open the refrigerator door and sometimes the only thing that's in there is bagels and that's a pretty easy decision.

"But if there's a lot of different things in terms of ... what do I eat, what do I wear, what do I do with my day especially on a day off, that can create stress," Dr. MacLean added, noting that "by the time the average person goes to bed, they've made over 35,000 decisions and all of those decisions take time and energy, and certainly can deplete us."

 

I am sure we have all felt this, no matter our roles, and I know it can mess with my thinking capability.

In fact, one of the reasons that I started this email was to lessen the "decisions" on what I would write each week and categorize it into three subjects; something personal, something professional, and something profound." Each week, I lessen my planning on what I write as I  think of a story or idea that fits into each category. Reducing my decisions helps me to go deeper into what I share and worry less about what I could possibly write about each week. 

I use this process in other areas of my life as well...


 
 
Something Personal

As many of you know, I have been on a significant health journey for the past several years but finally found some success starting in 2020. I have been very dedicated to exercise and am constantly trying to push myself to reach new heights.

You can see some of my progression over the years below!



But the gym, for me, was the easy part of the process. I have always exercised. 

Eating is where I have always struggled.

And one of the strategies that I have utilized that have helped me find success relates nicely to the idea of "decision fatigue." 

I saw someone say that what helped them with their eating habits was that they would "eat like a dog." That might not sound appealing initially, but the example made sense to me. Dogs often eat the same thing every day, in about the same portions, which helps them with their diet. Of course, my own dogs have the occasional treat here and there, but their eating schedule is pretty regimented.

So, focusing on high-protein meals, I basically eat the same thing every day at approximately the same time. 

In the morning/lunch, I typically eat eggs, turkey bacon, a protein shake, and a built bar.

I have yogurt with added protein, peanut butter, and fruit for an afternoon snack.

And at night, I pick between 3-5 different frozen meals (yes, I love my "Healthy Choice" meals!), add extra protein in the form of chicken breast or shrimp, and then have a Built Bar for dessert. 

Once a week, I will have a "cheat meal" with my family, but other than that, I try to stay on schedule and eat the same.

The trick for me was the following:

1. Find meals that I enjoy that are healthy, not try to force myself to eat stuff that is healthy whether I like it or not.

2. Take away the stress of picking what I would eat each day and night.

The more "variety" I tried to implement in my diet the more it would often lead to bad decisions. When I don't think about what I will eat on any given day, it is easier to stay on track.

Now, I am not saying anyone should do what I do. You have to find what works for you if you are going to find success in any endeavor, whether it is personal or professional. 

I always find more success in my life when I eliminate the decision and just "do the thing."

I never wake up and ask, "Should I workout today?"

I just do it.

I never ask, "Do I feel like writing this Saturday email?"

I get it done no matter how I feel.

And now, I don't think "What would be a delicious meal to have tonight for dinner?" 

I just eat what I eat.

That is my "flow" and allows me to stress less about the decisions I have to make and just enjoy the moments more.

That is what worked for me, and if there is anything in there that you could modify and use for your own benefit, I hope it helps!



 


Have a great weekend and week ahead! Thanks for all that you do!


Sincerely,
George Couros




George Couros 
georgecouros.ca
Box 24028 RPO Windermere,
Edmonton, AB T6W 2W2
 
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