Motivation Archives - Page 2 of 3

14 easy ways to drink more water every day

September 19, 2014 by Daniel J. Lewis Leave a Comment

We all know that we should drink more water every day. Here are fourteen ways for how you can make habits to start drinking more water.

1. Always have water within reach

You're not going to drink water if you don't have it nearby! Always have a glass, cup, or bottle of water within easy reach while you're working or relaxing.

This lets drinking water become more compulsive because the water is visible and right there. You may find yourself drinking without even thinking about it.

Having more drinking water nearby also makes it less interruptive. There have been many times that I wanted to drink more water while working, but I skipped because I did not have any water with me and did not want to break my focus by leaving to get water.

2. Pick the right water container for you

Do you like drinking from plastic, metal, or glass? Wide open top, or narrow opening? Do you prefer a straw or spout? Find something easily washable that makes your water-drinking experience easy.

I hate drinking out of metal because I can taste the metal. I also don't like narrow openings. Many people, like my wife Jenny, will drink more through a straw. So [easyazon_link cloaking=”default” keywords=”water bottle” localization=”default” locale=”US” nofollow=”default” new_window=”default” tag=”danieljewls-20″]find a water bottle, glass, or cup that works for you[/easyazon_link].

3. Get a bigger cup or bottle to hold more water

To help drinking water to be even more accessible and even less interruptive, always have a big cup or bottle for drinking.

The average glass holds about twelve ounces of water (without ice) and the average bottled water is 16–20 ounces. Find something even bigger!

I have a [easyazon_link asin=”B001NCDE8O” locale=”US” new_window=”default” nofollow=”default” tag=”danieljewls-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]thirty-two-ounce water bottle[/easyazon_link] I often use. Two of these equal half a gallon (which was about how much I would drink during a single karate training class). Having that much water available means fewer interruptions to refill, and I also don't have a subconscious need to ration my water.

4. Drink more water with any food

Whether you're eating a meal or just snacking, drink water with it.

For meals, it's good to drink before, during, and after the meal. This makes it easy to drink up to three glasses per meal. In a day, that would be up to nine glasses, which is probably much more water than you normally drink.

Try to drink a full glass with any snack—even if it's just a candy bar.

Drinking more water also helps your body fill up on water instead of food. Many times you feel hungry, your body is actually thirsty. So drinking more water with food will help you eat less and thus lose more weight.

5. Drink water whenever switching tasks

Did you finish a phone call, send off an email, read an article, watch a video, or any other important or casual task? Take a sip or two before moving on. More water helps our brains and bodies function better, so you may not need that afternoon caffeine or sugar boost.

6. Drink more water with SMART goals

The SMART goals acronym was originally presented by George Doran, Arthur Miller, and James Cunningham in “There's a S. M. A. R. T. way to write management goals and objectives” from the November, 1981 issue of Management Review. Since then, “SMART” has come to stand for multiple things, but here is how you can make SMART goals to help you drink more water.

Specific—How many glasses, bottles, or ounces of water will you drink in a day?
Measurable—How will you know whether you drank enough water or even how much you're drinking?
Attainable—Is it possible for you to drink as much water as you want? What must you do to make it possible?
Relevant—What will make drinking more water important to you? Your health, energy, focus, or something else?
Time-based—When is your deadline for your daily water-drinking goal? How much water should you have drunk by noon, by dinner, and by bed time?

You don't have to get formal with these goals, but making them SMART will help you better develop a plan to drink more water.

7. Find a comfortable water temperature for you

Sometimes, drinking water is uncomfortable simply because of the temperature. Maybe lukewarm water has a bad taste to you. Cold water is difficult to guzzle.

Room-temperature water is the best for your throat and voice. But maybe your ideal temperature is just a few degrees from that.

I've found that I like my water to be around 65ºF (about 18ºC). In winter, this is about the room temperature of my home office. In summer, one or two ice cubes per 10 ounces of water sitting for just a couple minutes makes it just right.

At the right temperature, the water is refreshing without making me cold or disgusting my mouth. Find what works best for you to drink more water, and not just what you prefer.

Photo Credit: Christopher Craig via Compfight cc

8. Flavor water with natural ingredients

There are many water flavoring powders and juices out there. Unfortunately, many of these have so much sweetener and artificial ingredients that they counter the health benefits of the water. These additives can also become costly.

If you need your water to have a more pleasant flavor, consider using something natural, like lemon, strawberry, lime, cucumber, or something else juicy. Sometimes, even tiny bit of salt can make the water better-tasting.

9. Find your favorite spring or filtered water

I'm a water snob. I usually hate public water supplies because I can taste the chlorine or other sediments in the water. When it comes to bottled water, there are brands I find acceptable (like Aquafina) and brands I despise (Evian). Some bottled water even tastes dry to me (I'm looking at you, Ice Mountain).

Buying bottled water may not be the most economical option for you, but water filtering systems are quite affordable. You can get a [easyazon_link asin=”B004EPXXOM” locale=”US” new_window=”default” nofollow=”default” tag=”danieljewls-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]filtering water pitcher for under $20[/easyazon_link] (be kind and refill after every pour!). But this may work against your comfortable temperature if you keep the water in the refrigerator.

It's also fairly easy and inexpensive to install a simple [easyazon_link asin=”B000THIZUG” locale=”US” new_window=”default” nofollow=”default” tag=”danieljewls-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]under-the-sink water filter with a separate drinking spout[/easyazon_link]. It comes with a basic filter that says it lasts up to six months, but I got almost nine months out of ours before I noticed a difference in the water taste. (But don't let these filters go unchanged for too long! I also had one explode because I hadn't replaced it for almost a year!)

You can also easily install an [easyazon_link asin=”B004INTGKK” locale=”US” new_window=”default” nofollow=”default” tag=”danieljewls-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]on-faucet water filter[/easyazon_link] even more quickly!

I even found a [easyazon_link asin=”B00FUANGRY” locale=”US” new_window=”default” nofollow=”default” tag=”danieljewls-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]personal water bottle with a removable filter[/easyazon_link]. I take this to conferences or anywhere I suspect the water will taste bad. But I can also it it without the filter.

10. Take a water bottle everywhere

Get a durable [easyazon_link cloaking=”default” keywords=”water bottle” localization=”default” locale=”US” nofollow=”default” new_window=”default” tag=”danieljewls-20″]water bottle[/easyazon_link] that is easily portable. Take it when you go shopping, attend meetings, fly on a plane, drive in the car, and anywhere else you go. These activities can often dehydrate you, so having water with you makes total sense.

Make sure you pick a bottle that's comfortable to carry and won't leak. One of my bottles has what looks like a normal hook, but it is a literal pain to hold with my fingers, especially if I'm carrying anything else.

11. Drink a full glass of water when you wake up

Have a glass of water by your bed to drink as soon as you wake up. Not only will this help you become more alert (without caffeine), but it also rehydrates your body from not getting any fluids for the prior eight-or-so hours.

12. Drink a full glass of water before you go to bed

Also drink (and then refill) a glass of water before you go to sleep. This prepares your body for the rest ahead, and also helps you wake up more easily because your body will be eager to release that water.

Don't be embarrassed if you can't make it through a full night without using the restroom. Just take another drink before you get back into bed.

Husbands, there are other benefits to drinking water before bed. I'll let you figure it out.

Photo Credit: Lili Vieira de Carvalho via Compfight cc

13. Replace one daily drink with water

Making good, daily habits doesn't mean you have to go “cold turkey.” There plenty of generally unhealthy beverages we drink throughout the day—coffee, tea, soda, juice, alcohol. Each of these may have some benefits, but water is far better. You don't have to completely cut these drinks from your day (I love sodas, especially anything vanilla-flavored), but try to replace at least one of them with a drink of water.

Instead of going for the second cup of coffee, have a glass of water.
Instead of ordering a soda at the restaurant, drink a full glass of water first.
Instead of relaxing with a wine, beer, or other alcoholic beverage, relax with a cup of water (this may also help you drink less alcohol).

14. Setup reminders to drink more water

Here are some different reminders you can use throughout the day to help you drink more water.

Use a mobile app that can remind you every hour.
Make your watch beep on the hour and drink water then.
Schedule recurring, 1-minute appointments throughout your day to drink more water.
Wear a necklace with several beads. Move a bead from one end to the other every time you drink a full glass.

How do you drink more water?

What tips and tricks have helped you to drink more water every day? Please share in the comments below!

5 steps to overcoming a competitive attitude

March 5, 2013 by Daniel J. Lewis Leave a Comment

I work in several competitive spaces:

I host a podcast about podcasting (The Audacity to Podcast), and there are a few others;
I offer one-on-one consulting, and there are many others who offer the same services;
I host a Once Upon a Time podcast (ONCE podcast), and there are more than a dozen others; and
I'm a web designer, public speaker, and presentation designer, and you know there are tens of thousands of others like that.

There are many ways I'm tempted to feel competitive or approach others with a competitive attitude. Here are five steps I follow to address my perspective, especially as it relates to content-creators on the Internet.

1. Admit that you feel competitive

Don't be naive about competition. You may want to pretend that you're not in competition with others, but the actual facts are undeniable. If you do a similar thing as others, that makes you competition with each other.

Sometimes, you just have to admit to yourself or others around you. Sometimes, this may even mean acknowledging to your competition that you recognize your place.

But this is your first step to set things right. Competition is a good thing in business. It drives companies to innovate. But if you stay feeling competitive, you'll eventually start feeling antagonistic about others.

2. Recognize this as a sign of success

If you have no competition, then you either have a monopoly, or you're magical enough to make something work that no one else can.

Look at others in your niche as an indication that the niche is maturing and has great potential.

Even if someone else is finding huge success in your field, this doesn't mean they're stealing from you. This shows you some of the potential you could have in that same niche if you really put yourself into it.

3. Foster a community

Several people doing similar things can work more effectively when they team up and work together. Look for ways that you can create a community between you and your competition. Acknowledge their successes and the unique experience they bring to the field. Invite them to contribute to what you're doing.

In content-creation, the subject is covered much better when more people cover it from their different perspectives. It's like making a three-dimensional object—running all the processes from only one side returns an incomplete product. But let each person approach with their specialties from their angle, and you'll have a thorough result that aids the consumer much better.

4. Look for how you can improve

Consider the smartphone wars. Apple and Google are fierce competition with their mobile operating systems. But this competition has forced each company to find new ways of improving their own products.

Yes, this sometimes leads to patent wars, too. But others times it leads to outside-the-box thinking, such as Microsoft did with it's Windows Phone operating system that is quite different from iOS or Android.

Find what's working for others but don't copy it; look for how you can make something similar—or even completely different—work for you, too. If someone else offers specialized training, maybe you could also offer specialized training but on a different subject.

5. Commit to having character

Your competition won't always respond well to you. In my fields, I have some “competition” who are now close friends and we frequently refer people to each other. But some of my other “competition” won't play nice.

This is where you have to commit to be the better person by continuing your practice in honor and respect. This may even be a public behavior by recognizing the others when relevant and appropriate, or encourage your content-consumers to also check out what others are doing in the same field.

How do you deal with competitiveness? I'd love to hear from you! Please leave a comment below.

12 ways to feel creative again

December 13, 2012 by Daniel J. Lewis 7 Comments

4391489272_75fe3a99e6_b — Photo credit: MissMessie

We all have those moments when portions of our brain act like a stubborn donkey and refuse to move. Here are ten creative ideas to get your creative ideas moving again! I would love to hear your ideas in the comments below.

1. Take a walk

Stepping away from the mental roadblock can give you a new perspective. Taking a walk gets blood flowing and exposes you to new aromas, which can help jumpstart your brain cells.

If possible, walk outside. Fresh air is always beneficial.

2. Read something inspiring

The Internet is full of inspiring articles and illustrations. Find something motivational from LifeHacker, Michael Hyatt, or your favorite blog. Read the article to its fullest (forcing your brain to focus), and then get back to work.

Don't let yourself get sucked into bouncing around the Internet!

3. Listen to a relevant podcast

There are podcasts on almost every subject! Sometimes, a simple comedy podcast can help you laugh. But more inspirational than that would be a podcast relevant to what you're working on.

Hearing other people talk about the thing you're trying to do will transfer some of their enthusiasm to you. It may even give you the missing piece you needed.

(I'll share my complete list of podcasts I listen to soon.)

4. Listen to some music

Maybe talking voices aren't what you need. Open your media player, grab your iPod, or launch Pandora to start listening to some uplifting music. Try listening to your favorites that make you want to move with the music, or stretch your mind by listening to something new.

5. Look at others' creative results

Someone once said, “imitation is the highest form of flattery,” but I'm not telling you to imitate anyone. Ultimately, your creativity needs to be your own. But looking at the respected results of others can give you ideas for your own task.

For example, I may see how another web designed uses a particular font on their site. This could inspire me to pick a different font, adjust my font sizes or colors, or perhaps springboard me to somewhere completely different.

6. Do some exercises

“Creative juices” must be in the bloodstream, because getting your blood flowing is one of the best ways to energize your mind. Do some jumping jacks, pushups, sit-ups, or a quick jog.

It shouldn't be anything so involved that you end up too tired to work. But it should be hard and long enough to get your heart racing. I suggest 20 or more pushups, or run (or walk) up and down some stairs a couple times.

This has many health benefits beyond helping your brain.

7. Play a musical instrument

Remember Sherlock Holmes? There's actually a science to musical instruments and the brain. Playing a musical instrument connects the left and right hemispheres of your brain.

Just like two animals pulling a cart, one side can motivate the other to keep going.

8. Drink a glass of water

Fill a glass of water that's at a temperature easy enough for you to drink. I recommend room temperature or slightly cooler. (I have this down to a formula of for the water I get in my 12-ounce glass.)

Drink the full glass without pausing, if you can.

Water has countless health benefits to our bodies. Most of us don't drink enough water.

9. Claim a small victory

“Victories” are contagious in your brain. If you can accomplish something small, it often encourages you to tackle the next project because you feel more empowered and a little bit more successful.

10. Clean your work area

Look around you. How much clutter or dust is around you? Start a timer for 15 minutes (use e.ggtimer.com if you don't have a timer on your watch or phone) and clean or put away as much as you can. When the time is up, stop!

This gets your blood flowing, helps change your surroundings, and can remove subtle distractions for your task.

11. Change your environment

If possible, grab your work and go somewhere else to do it. This could be a local library or coffee shop, another room in your house, or a public space at your work place.

Our brain gets into ruts. Being in the same chair, same room, same lighting, same everything every day creates a mental rut and our brain doesn't work as much. But changing your environment is like an energy shot to the brain.

If nothing else, try to change your lighting or sit differently in your chair (or stand!).

12. Write what you're thinking

Lastly, consider writing down your mental process or what you're struggling to solve. Even if your task is to write something, write something about what you're supposed to write about! You could write down why you need to do the project, what the goals are, or even what you think or feel about the project.

(Would you have guessed that this post is the result of my feeling uncreative?)

Writing gets your brain engaged and focused. Sometimes, it can also get the things off your brain that are distracting you from what you need to do.

How do you feel creative again?

What's your industry and what do you do to get your creative juices flowing? I would love to hear from you! Share your tips and experience in the comments below.