Source: zeljkodan/Shutterstock Why is sticking with an exercise routine so challenging for most people? According to a new study from Iowa State University (ISU), one reason exercise doesn’t become a habit for a lot of people is that “extrinsic motivators”—such as exercising to lose weight or look good—don’t have the psychological staying power to motivate people day in and day out over the long haul. Of course, exercising for external reasons, such as weight loss, are legitimate reasons to start and maintain an exercise regimen. But, according to lead author of this new study, Alison Phillips , even if you achieve that extrinsic reward, it's usually not enough to make exercise an automatic behavior. Plus, if you don't see the external results you want quickly enough, you're likely quit. This is why habit formation is essential to creating life-long behavioral changes . "If exercise is not habit, then it's effortful and takes resources from other things you might … [Read more...] about One-Two Punch of “Cue and Reward” Makes Exercise a Habit
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An easy way to reduce this 4-inch pile of mail Author's collection Organizing Tips I love to read organizing tips, and there are some great ones out there. For example, there’s the famous two-minute rule offered by Getting Things Done guru David Allen. This rule advises you to get those random calls and tasks off your list first thing in the morning—as long as each one will take no more than two minutes. Fellow PT blogger Gretchen Rubin uses a " power hour " each week to demolish those one-time chores that stick to your to-do list. But there is one tip that has not only saved me both time and frustration; it has also helped me add focus to my work day. Ever since I read this advice about 7 years ago, I’ve probably saved roughly 30-40 minutes a week by terminating an activity that was frittering away my precious time. And the entire process was painless. The Best Time-Saving Tip The tip that has been such a great time-saver is this: Stop aimlessly flipping … [Read more...] about An Easy Way to Save 10 Minutes a Day—and Be Happier
Source: Monkey Business Images/Shutterstock Parents often make excuses for their children’s outrageous behavior, whether it's a preschooler’s tantrum or a teen ’s sullen refusal to do what he or she has been asked. Children who become unmanageable or verbally abusive to their parents are, in fact, bullies , although most parents don’t think of these behaviors in that way. Maybe they should. Sean Grover , a New York psychotherapist, mustered the courage to call such children exactly what they are— bullies —and figured out how frustrated parents can take charge again and restore positive parent-child relationships. Here's what he had to say: Sean, you have worked with children and parents for more than 20 years. What prompted you to write, When Kids Call the Shots: How to Seize Control from Your Darling Bully—and Enjoy Being a Parent Again ? Grover: Years ago, when I started to feel I was being bullied by my own child, I read every parenting book I … [Read more...] about The 3 Types of Parents Who Get Bullied by Their Own Children
Source: American Academy of PediatricsxSELF, used with permission Co-Authored by Drs. Rachel Zoffness PhD & Samina Ali MD* A New Era: Vaccines and Needles We have finally, thankfully entered a new era: the era of the COVID-19 vaccine. While research indicates that vaccines are both effective and critical for ending the pandemic (Thompson et al, 2021), vaccine-hesitancy and fear slow our progress (Rosenbaum, 2021). And the fear isn’t just of the vaccine: It’s of needle pain, too. In fact, over 60% of children (Taddio et al, 2012) and almost one-quarter of adults fear needles (McLenon & Rogers, 2019). These untreated fears can lead to a lifetime of needle phobias, anxiety , and avoidance of important medical procedures like vaccine injections (McMurtry et al, 2015). In the era of life-saving COVID-19 vaccines, it’s never been more important to address needle phobia and fear of pain so that we — and our children — can be protected. But how? Research … [Read more...] about Preparing Kids (and Parents!) for COVID Vaccines
Guest post by Brian Scott Hamilton Emotions are complex. Even the most basic emotions can be difficult for adults to understand, let alone articulate. Now imagine that you’re four years old and trying to convey how you feel about someone taking your favorite toy. Are you angry or sad? Are you surprised or fearful? Maybe you’re appalled. Maybe you’re disappointed. Maybe you’re feeling all of these things, but you just don’t have the words to convey it. When we look at the brain, it’s easy to understand why these problems exist. The parts of the brain responsible for generating emotions are known collectively as the limbic system (Shelat, 2020). This system represents some of the oldest structures in the human brain (Bruce and Neary, 1995). By contrast, the frontal lobe, the part of the brain that generates speech and controls emotional expression (Healthline, 2020) is one of the latest structures of the brain (Robson, 2011). It doesn’t even fully develop in humans until we’re … [Read more...] about What Emotion Does That Pokémon Represent?