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ThanksGiving
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ThanksGiving

As soon as the sun sets on Halloween night, its full steam ahead into holiday season. For most this means Christmas. Stores already have Christmas items on display in mid-October, with the music to match the first day of November. Inboxes and mailboxes are full of holiday sales and specials, all efforts to get us into the spirit of giving… and yet in the mist of all this “holiday” cheer, we often forget about the other giving holiday… the one where we GIVE Thanks. 

I’ve always felt bad for Thanksgiving, as it seems to be the least respected holiday of them all. 

Most people focus on eating turkey, watching football, and shopping for Christmas. But what about the giving part… the Thanking part.  

A few years ago I noticed my dear friend, Kirstin Menson, doing a daily gratitude post in social media the entire month of November. I loved it so much I started doing the same thing and tagging mine #AttitudeofGratitude. This has been a gamechanger in my appreciation of Thanksgiving in that I have to daily focus on 1 thing that I’m grateful for each day. It’s also a great reminder of how blessed most of us are. It sound 100% like a cliché but its’ also true. We don’t just have to be grateful for the big things in life, a little gratitude for the small things goes a long way. And this is where the Attitude come in… if we approach our lives with an attitude of gratitude, then it’s much easier to be both appreciative and grateful for our life and all the good things in it. And often times our gratitude can turn into generosity, where we begin to give of our time, energy, attention, etc. to others. 

This ThanksGiving season, I’m grateful for so many things, especially my friend Kristin Menson who turned me on to daily giving of thanks during November and made this a special month for myself and my family. 

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Accountability
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Accountability

accountability

Holding ourselves accountable is one of the most challenging tasks. Why? Because we can talk ourselves out of anything. For example, if you have a goal to be more active but you get home from work on a Friday night and you’re just one episode away from finding out what happens next on your favorite TV show, it’s very easy to give yourself plenty of reasons why you must stay in and binge watch Netflix vs. go to the gym as you planned ahead of time. Right? Right.

 

This is precisely why having an accountability buddy is going to be one of the best buddies you ever had!

 

So what is accountability anyways? Really, it can be whatever you want it to be. The general idea is that it’s another person in your life who shares a common goal or interest who will be there to help support and motivate you toward your own personal goal. The best part is, it can be for any goal! They can help you stay focused and on track with personal, professional, and spiritual goals.

 

Having accountability that is also your friend makes it that much more fun to check in with them! Do you have a friend who is trying to accomplish a goal that is really important to them? Sending a check-in text or asking them how it’s going over coffee can go a long way, and even help them be more successful. These people are important in your life because it gives you someone to listen to you, and it gives someone else a person to listen to them. Think of it like shamelessly getting to talk to someone about your goals and aspirations, because you know you are doing the same for them.

 

One thing that we do at Basic that is super helpful from a business perspective is to set goals with one another and then check in with one another during the week about how we are doing in reaching those goals. We do this usually in meeting form, but typically it is a conversation over coffee. This can be applied to any part of your life: work, personal, spiritual when you have someone to chat with.  

 

Do you have a friend who is trying to accomplish a goal that is really important to them? Sending a check-in text or asking them how it’s going over coffee can go a long way, and even help them be more successful. We urge you to reach out to the people in your life and just say “hey, checking in on you. How is___ going?” You might really make someone’s day.

 

Have you ever had a day where you feel overwhelmed or drained and see a check-in text? It instantly helps people get back on track and process any barriers. Or even better, to get a text from a friend with the excitement that they have taken steps towards their goal? Being an outlet for someone to be excited with, you can’t help but feel inspired!

 

So now that you’re totally inspired and have decided you too need an accountability buddy, you’re probably wondering what the next steps are. Think about your goals. It doesn’t matter if they’re professional, personal, wellness/fitness, spiritual, or all the above. Then, think of people in your life who share those common goals or interests. Next, you simply ask them if they’d like to be your accountability buddy! It’s literally that easy!

Having an accountability buddy is not only going to help you stay on track, it’s also going to keep you focused, motivated, consistent, and inspired, and will deter you from giving into stressors, barriers, or good old laziness. Think about it, it’s easy to make excuses when you’re talking to yourself but when you have to tell someone else the excuse, it makes you stop and think about that choice a little more. Having an accountability buddy is going to increase the likelihood of following through and completing your goals. The more you are able to complete your goals, the more motivated you will be to keep setting and accomplishing goals. This stuff really works!

 

If you are struggling with mental health concerns, a therapist is the BEST accountability buddy to have! They are objective and can help you create action steps and goals for yourself that feel comfortable and emotionally safe. Because let’s face it, sometimes telling our friends or loved ones our more personal thoughts and feelings can be daunting, which is why a therapist can be a great support when working towards those goals!

We would LOVE to know what spoke to you in this blog post and encourage you to comment below and share!

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The Grass Is Green Where You Water It
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The Grass Is Green Where You Water It

This past weekend, my oldest son kicked off his fall baseball season, a precursor to the spring, a testing ground to see what development needs to take place in the “off season”. It was a one day tournament, relatively close to home (which is critical to travel sports parents….) and amazing weather.  To make it even more fun, several of our boys’ friends were also playing in the tournament in various age groups, so in between games we got to visit with them which was a great way to spend our down time.

When it was time to play, our son took the field, with a new team, a new number and a new team logo on his jersey. This was both exciting and a little heart breaking. Our new team is great, lots of good athletes, nice kids, and good parents and coaches. We are excited to get to know them and watch the boys play together over the coming months. However, when I thought of seasons past, it made me think of all the teammates that weren’t there, of all the athletes and their families that have moved in different directions for various reasons, and of all the great memories we shared with them over the years.

This isn’t a unique experience in the sport of travel baseball. From what I’ve noticed, its common place for a team to break apart after each season, leaving parents and athletes scrambling to find new teams or new teammates for the following season. I’m not sure if this is applicable to other sports but it’s certainly a trend in youth baseball, and it is endlessly exhausting to all involved. There are various reasons for this but the “grass is always greener” mentality seems to be at the heart of it. Teams want better athletes, athletes want better teams, and coaches and parents often want both. As a parent trying to navigate this continuously shifting landscape, I often wonder if the grass is every really greener. Has anyone found a better team, a better coach, a better experience… something worth all the chaos and drama, something that has staying power, season after season. And in the end, are the athletes themselves happier.

I’ve always believed that the grass is greenest where you water it. This doesn’t mean that change isn’t called for from time to time, because it is and change can be good. However, the relentless pursuit of the perfect team, an elusive ideal at best, might be the wrong pursuit. Perhaps watering the grass where you are, identifying how things can improve and being an agent of change to try to facilitate that with the clear focal point of developing the talent and athletes that surround you, is a better pursuit, that often yields better results.

Some of the most beneficial aspects of youth sports derive from learning how to build and develop strong relationships and finding a safe environment where failure is a form of growth/development both for themselves and their teammates. How can our young athletes learn about being a good teammate, a good winner and loser, and overcoming adversity if the solution to any/all problems is finding a new greener pasture? And how can our young athletes learn to believe in themselves if their coaches and teammates don’t?

Good/Great teams are developed, not curated. Curation of talent is what happens in college and in the pros, it shouldn’t be a focal point of youth sports. The challenge and triumph is in forming the raw clay that lies on the potter’s wheel into the final piece and it takes a village to support that process. So, if the goal of youth sports is to develop talent, learn critical life lessons and make some great memories, perhaps it’s time to start watering the grass we stand in, instead of looking for greener grass. Because when we water the grass we stand in, it becomes greener for everyone; and that is how we all win.

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Natural Ways to Improve Your Sleep
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Natural Ways to Improve Your Sleep

The impact of sleep deprivation can affect you instantly, or over time and can raise your risk for chronic health problems. 

 

Getting enough sleep is vital for maintaining your health and well-being. Contrary to belief, sleep is just as important as exercise and nutrition. Developing a natural sleep routine for you or your family is important for short- and long-term health. 

 

Read our 15 tips to sleep better naturally, and start feeling better today!

1. MAKE SLEEP A PRIORITY

If you currently have sleep issues, or you are wanting to optimize your sleep, making it a priority is the first place to start.

Make it a priority to make time to sleep. This means putting up work early, or finishing your Netflix show up tomorrow. The amount of sleep we need varies from person to person, but research states the average is seven to nine hours per night.

2. AVOID TECHNOLOGY BEFORE BEDTIME

Avoid or minimize being on your computer, phone, tablet or watching TV, one to two hours before bedtime.

3. TURN DOWN THE LIGHTS

Artificial lights disrupt our bodies natural sleep-wake cycles. When it starts to get dark outside, our brains are triggered to make melatonin, a sleep hormone. Exposure to artificial light (ceiling lights, kitchen lights, light from electronics), decreases melatonin production, making it hard for our body to know when it is time to sleep.

  • Close the curtains, blinds, or shades to omit any light.
  • Dim, cover, or remove anything that emits light in your bedroom before bed, like alarm clocks.

4. MAKE SURE TO GET SUNLIGHT DURING THE DAY

Getting sunlight during the day, specifically in the morning, is so important in keeping your sleep regulated.

Take a short walk with your dog, partner, or with a podcast/music in your ears. 

5. MOVE!

Physical exercise is one of the most important factors for proper sleep. Pay attention to how sedentary you are throughout the day. How many hours of the day do you sit?

Walk, walk, walk! If you have access, walk in the mornings, in the middle of the day (maybe on your lunch break), and in the evenings before or after dinner.

Lifting weights, going for a run, or working out at the gym is also a great option!

If you have a desk job and are very sedentary, opt for a standing desk, or treadmill desk.

If you feel like you don’t have time to exercise during the day, start with simple practices. Park far away in the parking lot at the grocery store, take the stairs at work or chase your kids around at the playground.

6. ESTABLISH YOUR SLEEP NUTRITION

Some people do well with eating a small dinner and avoiding any snacks before bed (those with digestive issues), whereas other people need a bedtime snack (those with low blood sugar).

Don’t go to bed too full, or too hungry. Find your sweet spot on whether you should avoid food before bed, or have a snack before bed. 

It’s also important to cut down on water 2-3 hours before bed, so that you aren’t up going to the bathroom in the middle of the night.

7. LIMIT CAFFEINE & ALCOHOL

Caffeine and alcohol can really affect your sleep in a negative way, and are best left out if you do have sleep problems.

If you are a coffee drinker, it is best to quit drinking before 12pm. Drink water the rest of the day, and stay hydrated.

When drinking alcohol, the closer you drink to bedtime, the more impact it will have on your sleep. Stop drinking and switch to hydrating when you feel like you will be getting  within a few hours of bedtime.

8. BETTER STRESS MANAGEMENT

Going to bed with anxiety and stress? Have an argument with your spouse right before bed? It is very important to manage your stress before bed. Otherwise, you might find yourself lying awake, staring at the ceiling, instead of sleeping.

  • Read a paperback book. Reading an interesting book can help you keep your mind off things you may be stressing over.
  • Implement deep breathing, yoga, or meditation before bed.
  • Diffuse or roll on some essential oils such as lavender or chamomile

9. SET THE RIGHT TEMPERATURE

Set a cool temperature on the thermostat 2-3 hours before your bedtime. Most people sleep best in a temperature ranging from 65 to 70 degrees.

10. GET COMFORTABLE BEDDING

You aren’t going to sleep well if you have an uncomfortable bed. Invest in some new comfortable bedding if you find yours difficult to get comfortable or fall asleep in.

11. CREATE A RELAXING BEDROOM ENVIRONMENT

Creating stress and distraction-free bedroom is extremely important for a good night’s sleep. Create a room that makes you feel happy and relaxed.

12. WAKE UP & GO TO SLEEP AT CONSISTENT TIMES

Waking up at the same time every day can not only regulate your sleep cycle but also sustain healthy habits.

If you wake up at the same time every day, your body will prompt you to also go to sleep at the same time every night.

Avoid sleeping in even on the weekends, if you want to keep your sleep cycle on track.

13. CUT OUT THE NOISE

Avoid disruptive noises like house creaks, or highway traffic with a sound machine. You can also use a loud bedroom fan, or a relaxing sleep sound app.

14. PRIORITIZE SAFETY

If you don’t feel safe in your house, then you probably won’t be sleeping optimally.

Remembering to lock your house up at night so that you feel safe and secure. For extra safety measures, get a security system. This really helps feeling safe while sleeping.

15. REMOVE TECHNOLOGY FROM THE BEDROOM

Most people are sleeping with their phones either in their beds or right on the nightstand beside them. This interferes with sleep.

Keep your phone out of the bedroom at night, and find a place to charge it outside of the bedroom. If you are going to keep it on your nightstand, or in the bedroom, put the phone on do not disturb mode.