Rangan Chatterjee's Blog, page 49
February 1, 2019
The Untapped Wellbeing Resource with Stephen Deuchar - Dr Rangan Chatterjee
It’s no secret that we are facing unprecedented levels of anxiety. But what if there was a parallel world that offered us a different way of thinking about life? Director of the Art Fund, Stephen Deuchar, believes that museums and art galleries offer just that. He talks about the fascinating findings of a recent report that found that actively deciding to take time for cultural activities and pursuits can have a profound impact on our overall wellbeing. Stephen believes that every human could be moved by a piece of art or culture and that there is something on offer for everyone. And it needn’t take hours – even a short visit will be beneficial. After talking to Stephen, I feel inspired to explore the rich diversity that is on offer. I hope you do too!
Click here for more information on our sponsor artfund.org/livemore
Episode Highlights:
What is the role of the Art Fund?
Why does Stephen believe visiting museums and galleries can be an effective a stress-reliever?
How can more people be encouraged to visit museums regularly?
Hear Stephen and Rangan discuss 21st century living and the amalgamation of work and personal time.
What is the social value of works of art? Read the results of Art Fund’s Calm and collected research project.
How has digital technology helped museums and galleries?
What is it about real life experiences that we crave as humans?
How can visiting museums and galleries combat loneliness?
What is a micro-visit?
Hear how art galleries and museums have been transformed, in recent years by the influence of contemporary artists and the popularity of their work.
Why are some pieces of artwork not for everyone?
What is National Art Pass?
Do more men or women visit museums and galleries?
Hear how Stephen believes visiting museums and galleries can be a transformative experience.
What are Stephen’s top tips to finding out about visiting museums and planning a trip?
'In a single glance through a picture, you can be transformed into another world.'
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Find out more about Art Fund:
Website Facebook Twitter Instagram
Further learning:
Calm and collected research project
Meet me at the Museum podcast
Dr Chatterjee’s resources:
Parkrun – A Celebration of Community with Nick Pearson
Find Dr Chatterjee’s 4 Pillar of Health in The 4 Pillar Plan
Now available in the US & Canada with the title How to Make Disease Disappear
Order Dr Chatterjee’s NEW book The Stress Solution.
The post The Untapped Wellbeing Resource with Stephen Deuchar appeared first on Dr Rangan Chatterjee.
January 30, 2019
Eat Your Way to Better Energy with James Collins - Dr Rangan Chatterjee
Who doesn’t want to achieve their personal best – whether it’s at work, during an exercise class or playing with their children? Yet how many of us think about how we are fuelling our bodies to cope with the demands of the day? Elite sports nutritionist, James Collins, has worked with the likes of Arsenal FC, England Football and Team GB to ensure they are on peak form when it counts. He believes that there is too much focus on aesthetics and not enough on energy and how we use food to fuel our bodies.
James discusses simple food principles that we can all follow to feel at our best in our daily lives. We also discuss how sleep and caffeine can affect performance. And, how we are all more capable than we think we are at any age. I hope you enjoy this conversation! Lack of energy is a common complaint that I see in my practice – I have therefore created a FREE energy video-series. You can sign-up to watch it here.
Click here for more information on our sponsor athleticgreens.com/livemore
Episode Highlights:
How did James come to work with athletes at the London 2012 Olympic games and then onto Arsenal football club?
What are the similarities James has seen when working with world-class athletes and improving everyday energy?
What does James think about our obsession with weight-loss?
Why does James think we need to focus on nutrition to improve our energy rather than how we look?
What are the basic rules of nutrition for everyone?
Hear James and Rangan discuss the importance of protein and how this part of our diet can affect our muscle recovery before and after exercise.
What are protection foods?
Hear how James thinks we can shape our food intake dependent on our daily energy use.
What is a maintenance meal?
Why does James look to ‘upskill’ his clients, no matter who they are?
What does Rangan do to ensure his energy and nutrition are optimum during his book tours?
How can we tailor our breakfast depending on our daily demands?
Hear James and Rangan talk about sleep and nutrition and how jetlag can affect our energy?
What are James’ home essentials and why does he sometime recommend protein shakes?
Why is protein so important in the older population?
How can caffeine affect performance and energy levels?
What are James’s top tips?
Watch the video version of this interview in full below.
'Our body is our own high-performance vehicle and our engine is our metabolism turning our food into energy.'
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Find out more about James:
James’ book:
The Energy Plan: Eat Smart, Feel Strong, Perform at Your Peak
Related podcast episodes:
Why When You Eat Matters with Professor Satchin Panda Part1 and Part2
Why We Sleep with Matthew Walker Part1 and Part2
Rich Roll on How to Find Your Purpose
The Sleep Hacking Secrets of the World’s Top Athletes with Nick Littlehales
Dr Chatterjee’s books:
Find Dr Chatterjee’s 4 Pillar of Health in The 4 Pillar Plan
Available in the US & Canada with the title How to Make Disease Disappear
Order Dr Chatterjee’s NEW book The Stress Solution.
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January 25, 2019
Why Good Health Begins in the Mouth with Dr Steven Lin - Dr Rangan Chatterjee
Many of us think of the dentist as a place we go when we have a hole in our tooth. The dentist fixes the hole and that’s the end of the story. But dentist, Dr Steven Lin, explains why oral health is really a message of what’s going on in the rest of the body. He believes that we can prevent diseases by understanding the signs and symptoms and recognising that chronic diseases don’t just happen overnight. He explains why good oral health is about so much more than just brushing and flossing – our breathing, our sleep and our nutrient levels all play an important role. We discuss the link between the oral microbiome and the gut microbiome. Steven also talks about the simple strategies that we can all adopt to improve our overall health. This is a really fascinating conversation – I hope you enjoy it!
Click here for more information on our sponsor www.zendium.co.uk
Episode Highlights:
How can dental problems show signs of chronic illness later in life?
What is the oral microbiome?
What is the link between the oral microbiome and the gut microbiome and how is this established at birth?
What does Steven think is causing problems with the health of our teeth?
How do sugar and simple carbohydrates affect your teeth from the outside?
What can we do to build up the defence system in our teeth and help prevent tooth decay?
What are the vital vitamins that Steven thinks are essential for healthy teeth?
Rangan mentions a study that showed the concept of eating avocado’s and carrots together can increase the absorption of beta carotene (vitamin A).
Why is fat so important in our diet?
What is a key age for the development of adult teeth?
Why is the way we breathe important to our dental health and our quality of sleep?
Hear the similarities between good nutrition for our teeth, our brains and our gut.
How can new pro-biotic toothpaste products help us?
Steven talks about a study published in 2017 that shows a correlation between daily use of alcoholic mouthwash and pre-diabetes.
Hear about how Steven is seeing the need for functional dentistry across the health-sphere.
What happens to our oral microbiome during pregnancy?
Rangan references a paper on the oral microbiome by Phil Marsh from the Department of Oral Biology at the School of Dentistry, University of Leeds.
'If we have a problem with our tooth, it’s really a sign that things could go wrong later on.'
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Find out more about Steven:
Website Instagram Facebook Twitter
Steven’s book:
The Dental Diet: The Surprising Link between Your Teeth, Real Food, and Life-Changing Natural Health
Further learning:
Blogs by Dr Lin
Advances in dental research: In Sickness and in Health—What Does the Oral Microbiome Mean to Us? An Ecological Perspective
The Journal of Nutrition: Avocado Consumption Enhances Human Postprandial Provitamin A Absorption and Conversion from a Novel High–β-Carotene Tomato Sauce and from Carrots
Nitric Oxide: Over-the-counter mouthwash use and risk of pre-diabetes/diabetes
Dr Chatterjee’s resources:
How to Grow New Brain Cells with Dr Sandrine Thuret
IBS, Stress and Gut Health with Professor John Cryan
Find Dr Chatterjee’s 4 Pillar of Health in The 4 Pillar Plan
Now available in the US & Canada with the title How to Make Disease Disappear
Pre-order Dr Chatterjee’s NEW book The Stress Solution.
The post Why Good Health Begins in the Mouth with Dr Steven Lin appeared first on Dr Rangan Chatterjee.
January 23, 2019
Making Movement Easier with Chris Boardman - Dr Rangan Chatterjee
In Greater Manchester alone, inactivity-related illness is costing the NHS £500,000 a week. In fact, there are 250 million car journeys every year in Manchester that are less than one kilometre. And it’s not just Greater Manchester, the situation is the same across the UK. I delve into the reasons behind this with former Olympic gold medallist, Chris Boardman in this week’s episode.
Chris, who is now cycling and walking commissioner for Greater Manchester, has a refreshing approach to empowering people to be the architects of their own health. He believes enabling people is key and explains how he is using this approach to build a high-quality, safe, dedicated cycling network across Greater Manchester. We also discuss how we can all build movement into our everyday lives and where to get started. Chris’s mission is really inspiring, I hope you enjoy hearing about it!
Click here for more information on our sponsor athleticgreens.com/livemore
Episode Highlights:
Why does Chris think that we should move more?
What tips does Chris offer to help us include more movement in our daily lives?
How did Chris become an Olympic gold medallist?
What is Chris’s role now at Transport for Greater Manchester?
What research has Chris and his team performed around Manchester to look to improve the walk and cycleways?
How has Chris taking inspiration from other countries with successful cycle networks?
What are the important factors in creating a cycle network?
Hear how Chris thinks that making walking or cycling the easiest option for everyone is the best way to change habits.
What initiatives has Chris seen are a great way to change habits?
How can involving your local residential or work community make a difference?
What are Chris’s views on cycle helmets and clothes while cycling?
What are Chris’s hopes for Greater Manchester’s transport system in the future?
Hear how the success of British competitive cycling has had an impact on organised cycling events across the country but not on everyday commuter cycling.
What are the cost and health benefits of improving walking and cycle networks?
What are Chris’s top tips?
'It’s not just about encouraging people to change, we have to enable them to.'
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Find out more about Chris:
Transport for Greater Manchester – Made to Move plan
The Bee Network
Further learning:
The Daily Mile
Parkrun
The Guardian – Boardman shows path to break cycle of Manchester’s car commuter hell
Manchester Evening News – This is how a Salford Quays junction could look if a cycling plan goes ahead – and it includes more space for cars
The Guardian – Manchester makes a Beeline for new Dutch-style cycling network
The Independent – Chris Boardman says Manchester will overtake London for cycling as masterplan is launched
Dr Chatterjee’s resources:
Parkrun – A Celebration of Community with Nick Pearson
Find Dr Chatterjee’s 4 Pillar of Health in The 4 Pillar Plan
Now available in the US & Canada with the title How to Make Disease Disappear
Pre-order Dr Chatterjee’s NEW book The Stress Solution.
The post Making Movement Easier with Chris Boardman appeared first on Dr Rangan Chatterjee.
January 16, 2019
Touch – The Forgotten Sense with Professor Francis McGlone - Dr Rangan Chatterjee
Did you know that being touched is essential for healthy brain development? Yet with teachers, healthcare professionals and work colleagues being increasingly hesitant about social touching, for the first time in the evolution of human history, many of us are being exposed to less touch than ever before. But what effect is all this having on our emotional health? World-leading researcher Professor Francis McGlone explains the importance of touch for humans and the devastating consequences of not receiving it. The research in this area is mind-blowing and learning about it has changed the way I interact with my family. I hope you find this conversation useful.
I dedicate a chapter of my new book ‘The Stress Solution’ to touch, which is available to order on Amazon now.
Click here for more information on our sponsor athleticgreens.com/livemore
Episode Highlights:
Hear about the difference between fast-touch and slower tactile touch?
Which parts of the body are mostly used for fast-touch?
What are CT fibres and why has Francis’s research explored the role of these fibres?
Hear about a patient who has lost all fast-touch nerve fibres.
How does pain reflect the difference between fast-touch and touch via CT fibres?
What does Francis think about the reduction of touch socially today and how this could affect us in the future?
What is epigenetics and how does this compare to the nurture/nature debate?
Hear about Michael Meaney’s research.
How does Francis think that a lack of early touch can have a developmental effect on the brain?
How has legislation in recent years resulted in a society adverse to touching?
Francis recognises that Harry Harlow’s research from the 1950s supports our new knowledge that CT fibres are key to childhood development.
What is Microneurography?
Why does Francis think that technology is replacing touch?
What similarities does Francis’s research have to Gabor Mate’s view on childhood development?
How has the research into human touch become Francis’ focus as a scientist?
'Touch is not just a sentimental human indulgence, it’s a biological necessity.'
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Find out more about Francis’ work:
Frontiers in Behavioural Neuroscience – Quantifying the sensory and emotional perception of touch: differences between glabrous and hairy skin
Neuron – Discriminative and affective touch: sensing and feeling
Cerebral Cortex – Brain Mechanisms for Processing Affective (and Nonaffective) Touch Are Atypical in Autism
Further papers by Professor Francis McGlone
You Tube – LJMU Research Café 8 – Professor Francis McGlone – A touching story…
Further learning:
Jonathan Cole – Pride and a Daily Marathon
Michael Meaney research
Harry Harlow monkey research
BBC loneliness experiment
Dr Chatterjee’s resources:
How Our Childhood Shapes Every Aspect of Our Health with Dr. Gabor Maté
Blog – Easy ways to reconnect with your partner
Find Dr Chatterjee’s 4 Pillar of Health in The 4 Pillar Plan
Now available in the US & Canada with the title How to Make Disease Disappear
Pre-order Dr Chatterjee’s NEW book The Stress Solution.
The post Touch – The Forgotten Sense with Professor Francis McGlone appeared first on Dr Rangan Chatterjee.
January 9, 2019
How to Grow New Brain Cells with Dr Sandrine Thuret - Dr Rangan Chatterjee
Can adults grow new neurons? Until relatively recently, experts believed the answer was no. But neuroscientist, Sandrine Thuret explains why she believes humans can indeed generate new brain cells, a process called neurogenesis. She discusses the findings of the fascinating research in this area and gives practical advice on how we can help our brains better perform neurogenesis through our lifestyles- improving mood, increasing memory formation and preventing the decline associated with ageing along the way. This is an empowering and eye-opening conversation – I hope you enjoy it!
Click here for more information on our sponsor athleticgreens.com/livemore
Episode Highlights:
What is neurogenesis?
Do our brains stop developing?
What is the function of the hippocampus?
How can regeneration of the hippocampus help our memory & emotions?
What happens to new nerve cells created during neurogenesis?
What affect does Sandrine see that chronic stress can have on the process of neurogenesis?
How can we improve our rate of neurogenesis?
Hear how Sandrine has seen that running & exercise can have an impact on neurogenesis
How can sleep affect neurogenesis?
How is Sandrine and a team across Europe looking at how diet can affect neurogenesis?
What have they found out about how intermittent fasting affects neurogenesis?
Hear how studies have seen that Alzheimer’s disease in rodents can be cured by using intermittent fasting.
Are their specific foods that help to promote neurogenesis?
How does alcohol affect neurogenesis?
What have studies shown about the affect of omega-3 on patients with depression?
Why won’t running help everyone to increase their brain function?
What has research shown about food texture and brain health?
How does sex affect neurogenesis?
What lifestyle changes has Sandrine made after her research into neurogenesis?
What are Sandrine’s top tips?
'Lifestyle factors can help preserve your brain health and happiness.'
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Find out more about Sandrine’s work:
Further learning:
Ted Talk: You Can grow new brain cells. Here’s how
Read about the Sandrine Thuret research Lab
Doctoral Thesis, King’s College London: The impact of chronic stress on behaviour, inflammation and adult hippocampal neurogenesis
Genes and Nutrition magazine – Impact of diet on adult hippocampal neurogenesis
Dr Chatterjee’s resources:
The Best Foods to Nourish Your Brain with Neuroscientist, Dr Lisa Mosconi
Treating Depression and Anxiety with Dynamic Running Therapy with William Pullen
Find Dr Chatterjee’s 4 Pillar of Health in The 4 Pillar Plan
Now available in the US & Canada with the title How to Make Disease Disappear
Order Dr Chatterjee’s NEW book The Stress Solution.
The post How to Grow New Brain Cells with Dr Sandrine Thuret appeared first on Dr Rangan Chatterjee.
January 2, 2019
The Training Secrets of the Hollywood Stars with David Higgins - Dr Rangan Chatterjee
At this time of year, many of us are wanting to kick-start lifestyle change. But where do we start? Personal trainer to the Hollywood stars, David Higgins, shares his top tips on this week’s episode. David believes that no matter who you are, the issues and obstacles are the same. We discuss how to bring about lasting behaviour change and create long term healthy habits. We delve into the problems of exercising with incorrect posture and the importance of breathing correctly. David explains how he empowers people to take control of their bodies and live fuller, healthier lives. I hope you find this conversation useful.
Click here for more information on our sponsor athleticgreens.com/livemore
Episode Highlights:
Which Hollywood stars has David worked with?
What has David found is the difference between working with celebrities and members of the public?
What common factors does David recognise go hand-in-hand with achieving good results?
Hear what David thinks has contributed to our current view on exercise and looking after ourselves.
Where is David from and how did he get into his work?
How does David motivate his clients to achieve their long-term goals?
Hear why David thinks we need to address movement or posture issues as early as we can.
What past problem did Rangan overcome by addressing the way he walked?
Why did David write The Hollywood Body plan?
How does David think that new workouts should be introduced?
David explains how he is able to address biomechanics in those that have been told not to exercise certain parts of their body.
What are David’s top tips?
David talks about box breathing – see Dr Chatterjee’s blog on 5 Breathing Techniques to Help Reduce Stress.
Find out more about David:
David’s book:
The Hollywood Body Plan: 21 Minutes for 21 Days to Transform Your Body For Life
Further learning:
Tatler.com – How to look like Wonder Woman
Dr Chatterjee’s resources:
Human Movement and Taking Control of your Health with Gary Ward
5 Breathing Techniques to Help Reduce Stress
Find Dr Chatterjee’s 4 Pillars of Health in The 4 Pillar Plan
Now available in the US & Canada with the title How to Make Disease Disappear
Order Dr Chatterjee’s NEW book The Stress Solution.
The post The Training Secrets of the Hollywood Stars with David Higgins appeared first on Dr Rangan Chatterjee.
December 26, 2018
Parkrun – A Celebration of Community with Nick Pearson - Dr Rangan Chatterjee
Parkrun began 14 years ago, with a simple concept: a free five-kilometre time-trial around Bushy Park, south west London. It was a low-key, unofficial affair with socialising at its heart. Now over 5 million people across 20 countries have registered for the event! But why has it become so popular? Nick Pearson, Chief Executive of Parkrun and guest on this week’s Feel Better, Live More podcast, explains why. He believes that community is a basic human need that has been squeezed out by our lifestyles. We all crave community and that is what Parkrun is all about. It is inclusive and it doesn’t matter whether you run, jog or walk – there is always someone behind you. Even if you can’t run, you can volunteer, which can be even more beneficial than running for your social wellbeing and confidence. In fact, because of its success in making movement accessible to all, the Royal College of General Practitioners has partnered with Parkrun to promote the wellbeing of its staff and patients.
Parkrun really is more than a health movement – it is a social movement that makes you feel part of your local community. It has transformed my weekends. If you haven’t already, I hope this podcast inspires you to give it a go!
Click here for more information on our sponsor athleticgreens.com/livemore
Episode Highlights:
What is Parkrun?
When did Parkrun start up and how was the idea conceived?
How has the Parkrun journey changed since it started?
Hear about the new collaboration between The Royal College of GPs and Parkrun.
Why do the volunteers for Parkrun events get just as much benefit as runners?
How does Nick think that doing Parkrun with your kids can bring multiple benefits?
What benefits can Parkrun bring for all age groups throughout their lives?
Hear about how Rangan saw a group of Couch to 5k runners at his local Parkrun.
Should Parkrun be timed?
What incentives to they offer at Parkrun?
Hear about Parkrun on Christmas day
What is Nick’s challenge to you?
'Somewhere in peoples DNA is a desire for them to be part of a community.'
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Find out more about Parkrun:
Parkrun Christmas Day and New Year day events
Further learning:
Find UK Parkrun events where you live
Find UK Junior Parkrun events
Parkrun blog
Books about Parkrun:
parkrun: much more than just a run in the park
Lon-done!: Running the Greater London Parkruns
Dr Chatterjee’s resources:
Born to Run with Vassos Alexander
Treating Depression and Anxiety with Dynamic Running Therapy with William Pullen
Find Dr Chatterjee’s 4 Pillar of Health in The 4 Pillar Plan
Now available in the US & Canada with the title How to Make Disease Disappear
Pre-order Dr Chatterjee’s NEW book The Stress Solution.
The post Parkrun – A Celebration of Community with Nick Pearson appeared first on Dr Rangan Chatterjee.
December 20, 2018
5 Breathing Techniques to Help Reduce Stress - Dr Rangan Chatterjee
Breathing is information. The more stressed you feel, the faster you breathe, and your brain will notice this and read it as a signal that things are not going well. That fast, shallow breathing which happens when you’re stressed is effectively telling your brain that you’re running from a lion. But the reverse of this rule is also true: if you breathe slowly, you’re giving your brain a signal that you’re in a place of calm. You will start to feel less stressed. Studies have even shown that the right kind of breathing can reduce our perception of pain. Both the pace at which you breathe and how deeply you breathe change your stress response. If all you do for one minute is slow your breathing down and aim for six breaths (one breath is in and out) in that minute, it will reduce the stress state and stimulate the thrive state.
A daily practice of breathing – Breathing practice is especially worth considering if you’re the kind of person who finds meditation difficult. You don’t have to stick to the same practice each time. Play around. Listen to your body. Experiment. I’m sure that, within a few days, you’ll find a technique that works for you. Aim to do at least one of these practices every day. Even one minute per day of focused, intentional breathing can make a big difference. Try one of the breathing techniques I outline below.
BREATHING MENU & VIDEOS
One minute, six breaths. Because making new habits is hard, I want to start easy. For this practice, I’d like you to set aside just one minute to consciously take six breaths. This means that each breath should take about ten seconds to complete, in and out. Use a timer or the second hand of a clock to keep track. If you’re new to this kind of practice, you may find that eight breaths in one minute is a little easier to start with. Ideally, I’d like you to do this once in the morning after you’ve got up, once after lunch and once just before you go to bed. You’ll slow your heart rate down, help activate your thrive state and replace a lot of that bad information with good. If you do this for just sixty seconds in the morning, you’ll start to become more aware of your breath for the remainder of the day.
3–4–5 Breath. I find that this exercise can be extremely effective for patients who are prone to anxiety or stress. It could hardly be simpler. Breathe in for three seconds, hold for four seconds and breathe out for five seconds. When your outbreath is longer than your in-breath, you reduce the activation of your stress state and encourage your body to move into a thrive state. You can do a few rounds of this breath or extend it to take five minutes. Listen to your body and see what works for you.
Video coming soon.
Box breathing. This can be done at any time, but patients report to me that it’s especially useful just before bedtime. Breathe in for four seconds, hold for four seconds, breathe out for four seconds, then hold for another four. Box breathing helps lower stress levels, calm the nervous system and take your mind away from distracting thoughts. It’s reported that Navy Seals use this method to control their stress levels.
Nadi Shodhan. Alternate-nostril breathing can give a boost of energy as well as help you fall asleep (see p. 241). Sit comfortably, with your shoulders relaxed. Place your right thumb on to your right nostril to block it and fully exhale through your left nostril. Breathe in through your left nostril for a count of four. Place the ring finger and little finger of your right hand on to your left nostril to block it. Release your right thumb and breathe out through your right nostril for a count of four. At the end of the breath, keep your fingers where they are and breathe in through the right nostril for four. Place the thumb back over the right nostril and breathe out through the left nostril. This is one cycle. Start off by doing ten rounds. You can increase this as you become more familiar with the practice.
Kapalabhati. Otherwise known as the ‘Skull Shining Breath’, this forced diaphragmatic breath is a pretty intense exercise but great for a quick pick-me-up. As you take a full deep breath in through your nose, your abdomen will expand. As you exhale, pull your belly button in forcefully and actively, as if it’s going in towards the spine. (It can be helpful to think about throwing your breath out.) After each exhale, as your abdomen expands again, you’ll automatically start to inhale. Do ten to twenty of these breaths. Afterwards, pay attention to how you feel. It is always best to learn this one from a trained yoga instructor. Please avoid doing it on an empty stomach, if you’re pregnant, have a stent or pacemaker or a history of epilepsy or a hernia.
Give some of these techniques a go and let me know how you get on. For more on breathing and how we can use it to reduce our stress pre-order my new book The Stress Solution: The 4 Steps to Reset Your Body, Mind, Relationships & Purpose, here.
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December 19, 2018
My Secret to a Stress-Less Christmas - Dr Rangan Chatterjee
Christmas should be a time of celebration and relaxation. A time to break from work, reconnect with friends and family, exchange gifts and good will. Why then, does the mere mention of the C word set off stress alarms?
I think that in this age of mass consumerism and perfectionism, we put too much pressure on ourselves to get everything ‘right’. We want to buy everyone the perfect gifts, wrap them beautifully, clean and decorate the home, prepare a bounty of food, attend carol services, nativities, drinks parties. Yet we forget that, for most of December, normal life and all its responsibilities continue. There’s still the school run, work and the household to take care of. Inevitably, preparing for Christmas becomes less of a pleasure, more of a chore.
So, short of hiring a magic elf, how can we make this year different? Well there’s a tried-and-tested solution that has worked wonders in my family.
The magic of scheduling
When you’re feeling overwhelmed with jobs to do, people to see, social events to attend, make yourself a schedule. That might sound like adding one more task to your already busy day but trust me, it will create time for you.
Think about it – if you’ve ever prepared Christmas lunch, you probably followed a schedule devised by a famous cook. Be it Gordon, Nigella, Jamie or Delia, they had you watching the clock, step by step – and sitting down to a warm, turkey dinner, right on time. So why not use that principle on other days, too?
It’s a practice my wife Vidh adopted when she was first at home with our young son. To counter rising anxiety that there weren’t enough hours in the day, she made a detailed daily schedule that accounted for every minute. ‘Wake up: 6.30, Get ready: 6.45–7.05, Breakfast: 7.05–7.25,’ all the way through until bedtime.
The result? Vidh felt more in control of her life. Each day finished with a satisfyingly ticked to-do list and she was able to enjoy time to herself, guilt free. Many top CEOs use scheduling for this reason. It helps them be more productive, while ensuring they have time to pursue hobbies as well as spend with their families.
Scheduling works because it helps you identify mindless tasks and procrastination. At times – like Christmas – when our to-do list can seem insurmountable, it helps us to prioritise and live more efficiently. It shifts us from a stress state into a thrive one.
How to schedule your day
Think about tomorrow and write down all the places you have to be or jobs you have to do at a specific time (that doctor’s appointment at 10:30am, the 4pm conference call). Then note down all the tasks you’d ideally like to get done, in order (pop to the Post Office, buy your office Secret Santa gift, order the online groceries).
Next, write down a ‘me time’ activity you’d love to spend time doing but don’t anticipate having enough hours left. It could be a yoga class, a phone catch up with an old friend, a soak in the bath.
Now diarise your entire day, from the moment you wake, including meals, travelling time, everything. Put those fixed appointments in first, then your ‘me time’ (yes, this really does come before the other tasks). Finally, schedule the remaining jobs around these, in order of priority. Those you can’t fit in, don’t forget – you can’t achieve the impossible.
If you finish tasks early, don’t automatically grab your smart phone. Have a mini-moment of calm. Take a walk, do a few minutes’ deep breathing or just linger over a cuppa and, why not, a mince pie!
People I recommend this practice to nearly always tell me it enabled them to get more things done than they’d imagined. It may seem prescriptive, but I assure you it will unexpectedly give you much more flexibility to enjoy the festive period, and feel less stressed as the holidays approach.
For more on reducing stress and feeling more productive, year round, pre-order my new book The Stress Solution: The 4 Steps to Reset Your Body, Mind, Relationships & Purpose, here.
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