Joshua Becker's Blog, page 118

Inspiring Simplicity. Weekend Reads.

The simplicity/minimalism movement is a beautiful community. It is friendly, encouraging, and helpful. There is a genuine understanding that any promotion of simplicity is good for society—and there is little concern over who gets the credit for it.

It is a pleasure to be part of such a wonderful group of people. And I enjoy every opportunity to promote writing that encourages people to live more by owning less. So fix yourself a nice warm cup of coffee or tea. Find a quiet moment this weekend. And enjoy some encouraging words to inspire more simplicity in your life today.

How to Find Joy That Lasts | Martha Beck by Martha Beck. Happiness is available to me in every moment.

A Guide for Young People: What to Do With Your Life | Zen Habits by Leo Babauta. Thoughtful advice for young and old.

Contentment: The Underachieving Version of Happiness? | Slow Your Home by Brooke McAlary. I don’t aim for happiness. Instead I aim for quiet, constant contentment.

This Family Sold Everything They Own To Spend Life Traveling The Country | Business Insider by Caroline Moss. A beautiful adventure with beautiful photos.

 Shailene Woodley Explains Why She’s Homeless | Jimmy Kimmel Live.

For the Love of Being ‘Liked’ | New York Times by Bruce Feiler. Social media and the anxiety of approval seeking.

Image: Shereen M

10 Positive Psychology Studies to Change Your View of Happiness

“People wait all week for Friday, all year for summer, all life for happiness.”

In An Introduction to Positive Psychology, Dr. William Compton describes positive psychology as seeking “to make normal life more fulfilling.” It utilizes the scientific method (hypothesis, prediction, study, research, analysis) to understand the positive and emotionally fulfilling aspects of human behavior. It is the study of what actions, pursuits, and motivations best contribute to the good life.

I enjoy reading positive psychology. The more I discover, the more I am reminded that happiness is rarely found in material possessions or worldly pursuits. Our most fulfilled lives are discovered living for greater causes.

These pursuits are available to us regardless of our heritage, background, or socioeconomic standing. They are freely available to anyone who chooses to dedicate their lives to them.

10 Positive Psychology Studies to Change Your View of Happiness

1. From Wealth to Well-being? | Harvard Business School, 2009. While there does appear to be some correlation between happiness and income when basic needs are not yet met, people tend to overestimate the influence of wealth on happiness by 100%. Money does not lead to nearly as much happiness as people think it will.

2. Buying Experiences, not Possessions, Leads to Greater Happiness | San Francisco State University, 2009. The study demonstrates that experiential purchases, such as a meal out or theater tickets, result in increased greater well-being than material possessions. These experiences tend to satisfy higher order needs, specifically the need for social connectedness and vitality—a feeling of being alive.

3. The Science of Gratitude | University of Pennsylvania, 2005. One of the greatest contributing factors to overall happiness in life is how much gratitude we show. And a noticeable difference can be experienced with as little as three expressions each day (“Thank you for…”).

4. Trust, Morality, and Oxytocin. Claremont Graduate University, 2011. Based on research findings, psychologists believe humanity’s trust, empathy, and morality increase as their levels of oxycotin increase. Neuroeconomist Paul Zak explains the simple act of eight hugs a day can increase internal oxytocin levels and result in a happier you and a better world.

5. For a Better Day, Smile. | Michigan State University, 2011. People who smile as a result of cultivating positive thoughts can significantly and immediately improve their mood. Simply put, one easy way to improve your mood right now is to recall pleasant memories—and smile because of it.

6. The Dynamic Spread of Happiness | University of California, San Diego, 2008. In this significant study, people who were surrounded by happy people were more likely to become happy in the future. So if you want to discover more happiness in your life, make a point to surround yourself with joyful people.

7. Kindness Counts | University of British Columbia, 2012. In this study conducted at an elementary school, students who performed kind acts experienced significantly higher increases in peer acceptance. In other words, people who are kind to others are more well-liked. This contributes to their own personal popularity as they help other people.

8. People who Exercise on Work Days are Happier | University of Bristol, 2008. People’s moods significantly improve after exercising. They are also more productive and equipped to manage stress in their workday.

9. Is Volunteering a Public Health Intervention? | University of Exeter Medical School, 2013. Evidence suggests volunteering benefits mental health and even, survival. Donating time to causes you believe in not only improves well-being and overall life satisfaction, it is also linked to decreased depression and a lower risk of dying early.

10. Spending Money on Others Promotes Happiness  | University of California Berkeley, 2008. This study suggests that how people spend their money may be at least as important as how much money they earn. Specifically, spending more of one’s income on others results in greater happiness. So go ahead, be generous. You’ll be glad you did.

One of the Best Things About Generosity

The more you give, the more you receive.

When we give stuff away, we make the world a better place.

Generous people feel better about themselves. They report a greater sense of life satisfaction and happiness. They build stronger relationships with others. Studies have even linked generosity to improved physical health.

Giving also benefits the receiver. We improve their lives. We fight to overturn injustice. We offer an example to the world of a better way to live. And spur others to do the same.

But maybe the greatest benefit of generosity is the realization that we already have enough.

Our society is held hostage by the pursuit of more. No matter how much we have, we always seem to need more—more stuff and more money.

We choose our careers for the sake of securing more. We spend the best hours of our day trying to obtain more. We get jealous when “less-deserving” people seem to have more. And we constantly worry about having enough.

But this constant desire for more is having damaging effects on our society. 71% of us report feeling stress about money. There are some who experience this anxiety because of legitimate financial need, but for most of us, this stress is misplaced. In a world where 6 billion people live on less than $13,000/year, most of our financial-related stress occurs because of artificially-manufactured need.

Generosity changes these thoughts and helps to remove this pursuit. It reveals to us how blessed we already are. It reminds us we already own more than we need. It shows us how much we have to give and how much good we can accomplish. It helps us see the needs of those we live alongside. And it offers a better alternative for our money than spending it on ourselves.

Generosity counters materialism and consumerism in our lives. It reminds us that we already have enough. It wars against greed and selfish pursuits. It aligns our life with higher purposes. And offers a better way to live.

Give more things away. Your life will feel lighter. Your heart will feel warmer. And the world will be better. (tweet that)

Make a financial donation to a charity you support. Donate clothing you don’t wear, sporting equipment you don’t use, books you have read, or furniture taking up space. Be generous with your time by volunteering at your local school, homeless shelter, or nonprofit of your choice.

Just give something away this week. And be reminded that you already have more than you need.

Our Love/Hate Relationship With Work

“Your purpose in life is to find your purpose and give your whole heart and soul to it.”

The statistics concerning work in America tell an interesting story. On one hand, we hate work. On the other hand, we can’t seem to get enough of it.

For the most part, Americans are dissatisfied with their jobs:

70% of employed Americans are disengaged from their work.
18% of workers are actively disengaged—meaning they aren’t just unhappy; they are busy acting out their unhappiness.
74% of employed workers would consider a new job opportunity if one was presented.
The 4-Hour Workweek  has spent 7 years on The New York Times bestseller list.
Americans count down the years to retirement at age 65 and CNN defines early retirement as the ultimate “American Dream.”

Americans are not happy with their work and do not enjoy it. But we refuse to slow down and take any break from it:

Compared with other industrialized nations, U.S. workers rank 1st in hours worked (1,800 hours annually).
The typical American middle-income family works an average of 11 more hours a week in 2006 than it did in 1979.
53% of adults check work messages at least once a day over the weekend.
Americans leave a half billion vacation days unused each year.
We struggle to find even one day of rest each week.

These statistics paint an interesting picture of our love/hate relationship with work: We don’t like our jobs; but refuse to spend less time at them. Why is this the case?

Most likely there are a number of reasons. Sometimes, our legitimate financial needs require us to work long hours. Sometimes, our jobs require us to be on-call and available at a moment’s notice. Other times, our employers simply do not provide us that type of flexibility.

But I think there is something deeper going on here. After all, all of this is happening in one of the most productive and wealthiest nations in the history of the world. Why then, given our vast supply of opportunity, do we work such long hours in jobs we hate?

If we could discover the deeper reason for this discontent, we could find relief in both areas: both a greater appreciation for our work and more space for rest.

The real reason we have such a love/hate relationship with work in our society is because our motivation for it is all wrong. We do our work for the wrong reward.

Typically, we do our jobs simply for the purpose of earning a paycheck at the end of the day. Work is that thing we do through which we make money so we can do all the other things we really want to do.

But money as a means to fulfillment will always fall short. It will never fully satisfy the longings of our heart—in their own right, power and reputation and fame never satisfy either.

When money is the reward, we can never earn enough. We are always left desiring just a little bit more.

This is a problem with our modern understanding of work. If we are only doing it for the sake of the paycheck every two weeks, it will never be enough. We will always be left searching for more—putting in just a few more hours, skipping another day of vacation, heading back to the office on another Saturday morning.

Do we work because we love our jobs and find fulfillment in them? No. We do it because we believe the paycheck makes it all worthwhile—or at least, a little bit bigger paycheck will make it all worthwhile.

But it never does.

We were designed to work for something greater than money and possessions and property. (tweet that)

Instead, view work as contribution to others—this is the reward. Our work contributes to the good of society. It moves us forward. It makes us better as people. It enriches our lives.

Whether we are bagging groceries, delivering mail, sweeping streets, or managing others, we can view our work as an act of love to the people we serve.

And when we change our motivation, we discover work is not something to be avoided—it is meaningful.

Please don’t view your work as something to be endured or avoided. Don’t view it merely as a means to a paycheck. Change your focus. Develop a deeper appreciation for the contribution you are making (or find a job that will).

This will always result in a new love/love relationship.

Just Show Up

“Allow yourself to be a beginner. No one starts off being excellent.”

I spent 15 years working at nonprofit organizations. I have worked at large organizations (50+ on staff) and small ones (5 on staff). I have volunteered at countless others and I continue to do so today. I have seen nonprofits function in all types of environments with all types of goals.

And I have seen one common trait unite them all: a constant need for volunteers.

In fact, I have never worked at a charitable organization that wasn’t desperately in need of volunteers. There is so much good that needs to be accomplished in our world, but the resources (financial and human) are almost always lacking. At one company, we used to have a saying that went like this, “If you’re available, we have a need. No experience required.”

Sometimes, the only requirement is availability. And sometimes, the most important step is to just show up.

Six years ago, I began writing about minimalism on a blog called Becoming Minimalist. It was free through WordPress and took only minutes to set-up (I have since upgraded to Bluehost).

At the time, I had no experience in minimalism, I had no experience blogging, and only a little experience writing. I only knew I wanted to own less and write about the journey.

What I lacked in experience and reputation and talent, I made up for by simply deciding to show up and get started—which reminds me of my experience at nonprofits: If you are available, we have a need.

I know there is a good you want to accomplish in this world (those who live for only personal gain have long since given up on this blog). There is a positive influence you desire to create, grow, or harness. That being the case, never underestimate the importance of just showing up.

Are you trying to declutter your home? Remove one large bag of stuff.
Are you working to build an organization that will accomplish good? Take the next step.
Are you hoping to have a positive impact in your community? Start by being present in it.
Do you dream of making a difference through your church, charity, or club? Offer to volunteer.
Do you desire to align your career with your passion? Start slowly.
Do you want to change the world? Become the change you desire to see.

Just become available. The experience will come. The talent will grow. And the opportunities will increase.

But first, you need to show up.

Inspiring Simplicity. Weekend Reads.

There are many wonderful people pursuing and promoting simplicity. Fortunately, some of them are gifted in communication and choose to encourage and inspire us with their words. I enjoy reading their perspective. I’m sure you will too.

So fix yourself a nice warm cup of coffee or tea on this beautiful weekend. Find a quiet moment. And enjoy some encouraging words about finding more simplicity in your life today.

The Powerful Difference Between Organizing & Decluttering | The Art of Simple by Tsh Oxenreider. You really, really don’t need a lot of stuff.

How to Make Money Buy Happiness | Mr. Money Mustache. Every single dollar you manage to keep for yourself contributes to your well-being.

No Excuses: Minimalism with Kids | Zen Habits by Leo Babauta. Bring them along for the ride, and have an amazing time together.

How to Simplify Your Life in 5 Minutes a Day | LinkedIn by Greg McKeown. Life is fast and full of opportunity. The complication is we think we have to do everything.

Look Up | YouTube (4:58) by Gary Turk. Look up from your phone. Shut down the display. Take in your surroundings. Make the most of today.

Image: protographer23

Choosing Freedom

Editor’s Note: This is a guest post from Natalie Sisson of the Suitcase Entrepreneur. 

“If you want to fly, give up everything that weighs you down.”

When I tell people I’ve lived out of my suitcase for the last 4 years and that I’m homeless and happy, they usually stare in disbelief.

They either think my life as a digital nomad and suitcase entrepreneur on a quest for freedom is the coolest thing ever. Or they think I’m mad as a hatter and wonder why on earth anyone would want to live that way.

I’m a minimalist and I love it that way. I have just enough in my suitcase to suit my lifestyle of travel and business and get me through almost any occasion and not look like a vagabond.

I can pack up my whole life in 14 minutes flat—it all fits in one medium-sized suitcase and a mini carry-on.

I live my life by this philosophy: I choose freedom. I choose to buy experiences, not stuff.  

The former makes me rich in ways you couldn’t even imagine.

It wasn’t always that way. I’ve lived in houses for most of my life, surrounded by lovely things. I used to care about fashion and own more clothes than I ever needed to wear. I spent my money on new mobile phones or the latest gadgets, which were CD players and MP3 inventions.

But I noticed a trend early in my teens. I didn’t really care for stuff. In fact, I ended up wearing the same old things, and unlike my friends, I seemed to stick to boots in winter and one pair of shoes in summer. I didn’t want to spend excessive amounts on drinking and food or keeping up with everyone else.

Instead, I wanted to spend money on new experiences, travel, and the sports I adored.

Freedom is a mindset

In my bestselling book, Suitcase Entrepreneur, I devote an entire chapter to understanding what freedom means to you.

While I know having lovely possessions and creature comforts is something some people enjoy, how long does that joy last? Too much stuff stressed me out and I felt spoiled when I had what others didn’t. So why did I have it at all?

Once I left my beautiful homeland New Zealand, and ventured across the world to live in other countries, I saw another trend emerging.

I would be moving around quite a lot in the cities I lived in, like London and Vancouver. Each time I moved, I got more and more ruthless about what I kept, and what I gave away to friends or charity. After a while I stopped buying stuff altogether and just kept downsizing.

I discovered having very few possessions feels immensely freeing. 

I was no longer bound to keep all this stuff, look after it, worry about it, or place more value on it than it deserved. The best things in life I had were memories (particularly photographic ones), daily experiences, and my friends. And my bank account continued to grow by the day (mainly because I only spent my money on experiences).

You are not defined by what you own, but by the knowledge, skills, and experiences you own. (tweet that)

Do you need to give up everything to be happy? Absolutely not. But you certainly don’t need to let things and possessions define and rule who you are and what you stand for.

Do you need to live out of a suitcase to find true freedom? No, not at all. In fact, you might find that pretty limiting or tiring after a while.

But could you minimize the amount of stuff in your possession and put the money towards the adventure of a lifetime? One that will stay with you for life? Absolutely!

Stuff holds no value. People do.

These days I realize that if I lost everything, or my suitcase got stolen or my laptop bag (which was almost the case in Saigon last year), I wouldn’t actually care. Sure my passport, hard-drive, laptop, and wallet are all in there and it would be frustrating to replace, but ALL of it is replaceable.

In that scary moment, I realized there is no one item that means that much to me or can’t be replaced. Losing my family or a dear friend though would be devastating.

I see so many people holding on tightly to things that are bright, shiny, and sparkly as if they have so much meaning. If they were a gift, try placing the meaning and importance on the act of giving that took place from the person who gave it to you, not the material possession in your hand.

Happiness can not be bought, bottled or packaged.

Many people buy things as a source of external happiness. I had a friend who used to go on buying sprees as it made her temporarily happy, or at least, it relieved her from the depression she felt daily. Not long afterwards she’d feel guilt as she realized her financial status was not healthy. She lacked confidence in herself and felt this was the way to cure it.

But clearly, as you and I know, it was just a temporary band-aid to a much deeper wound, that when torn off would be painful and reveal the wound barely healed.

The best things in life really are free: playing in the park, swimming in the ocean, watching buskers play great music, doing handstands in a field, or laughing with your friends.

The less stuff you own, the more you start to see the golden treasures that are available in every day life—the free things that make you feel richer than ever.

***

Natalie Sisson blogs at the Suitcase Entrepreneur where she inspires others to live life on their own terms. Her book is appropriately titled, The Suitcase Entrepreneur. Or you can connect with her on Twitter.

A Healthier Body Image

“Treat your body like an instrument—not an ornament.” —Gary Thomas

Our society struggles to find a healthy image of the human body.

On one end, we obsess over it. Americans alone spend over $10 billion dollars/year on plastic surgery. New diet fads surface and fade away at a dizzying pace. Magazine covers promise 6-pack abs in grocery store check-out aisles. The average woman spends 2 weeks a year on her appearance. And 77 percent of adult women complain about their physical appearance.

And yet, despite all the cultural fixation on beauty and outward appearance, 60% of Americans are either overweight or obese. Only one in five adults meet federal guidelines for both aerobic activity and muscle-srengthening exercise. We spend over $100 billion dollars/year on fast food and average 34 hours/week watching television. Even more of us see little connection between our physical bodies and the lives that we lead.

Both views lead to disastrous outcomes. On one hand, an over-infatuation with the body leads to an unhealthy relationship with it. We base our happiness on our physical appearance or use it as a means to impress others. But an unconcerned, dismissive image of the human body leads to an unhealthy lifestyle with unhealthy choices.

What approach might we take that balances both and keeps our physical bodies in proper regard? Or better yet, what perspective might motivate us to care for our bodies properly without becoming obsessive over it?

The key, I believe, is to understand our physical bodies are the instruments through which we accomplish our unique purpose in this world. (tweet that)

Our one physical body represents an important tool to accomplish important good works. In this way, they must matter to us.

No matter what our greatest pursuit is in life, our physical bodies are essential to accomplishing it. Whether I desire to be a good parent, a spiritual mentor, a world-traveler, a successful businessperson, or any combination of the above, my body is either an asset or liability.

This is an important change in our thinking. We do not care for our bodies simply for vanity’s sake or to fill a void within us. We care for our bodies so we can more effectively accomplish what we most want to accomplish with our lives.

This approach motivates us to make healthy choices in a healthy context.

How then, specifically, might we care for our bodies to keep them both healthy and effective? Consider these 7 intentional steps:

1. Fuel properly. Make half your plate fruits and vegetables. Their contribution to healthy eating cannot be overstated. The goal in our home is to make meat the side dish rather than the main dish.

2. Hydrate sufficiently. Every system in your body depends on water. According to the Mayo Clinic, you body probably needs 9-13 cups of fluid each day (depending on your gender, size, and activity level). Consider 8 glasses of water each day as a really good place to start. If you need some extra motivation, read this: Top 10 Things I Learned Drinking Only Water for a Month.

3. Exercise frequently. The CDC recommends 150 minutes/week of aerobic activity and muscle-strengthening activities on 2 or more days a week—that’s just a bit more than one full-length movie and sitcom. If you are intentional about getting exercise, you are meeting this suggestion. If you are not intentional about getting exercise, you should probably start.

4. Rest regularly. Your body needs rest. Get some each week.

5. Eliminate unhealthy habits strategically. Eat less junk food. Drink less alcohol. Smoke fewer cigarettes. Read more labels.

6. Don’t compare foolishly. Your body is unique and your goals are unique. Care for your body as an instrument through which to accomplish your unique purpose—not as something to be compared to others.

7. Make changes slowly. Pick one item from this list you can improve upon. Start there. And experience some victories before moving on to the next.

Television and the Glamorization of Anything It Desires

“Watching too much TV can triple our hunger for more possessions while reducing our personal contentment by about 5 percent for every hour a day we watch.” ―David Niven

Television is a powerful medium to influence thought, behavior, and even society.

We know this to be true.

Television is carefully choreographed. Settings, dialogue, and movement are meticulously planned by writers, directors, actors, and actresses.
Television is a one-way conversation. There is no opportunity for viewers to push-back, debate, or ask questions.
Television engages viewers’ minds and thoughts with action, sensory, and emotion.
Television uses story to teach values and information—just like every good communicator (and civilization).
Television speaks to us in the privacy of our own homes. As a result, our defenses are down.
Television is chosen by us—we decide what we want to watch.

Years ago, I sat down to interview my grandfather for a still-upcoming project. He is 93 years old, one of the wisest men I’ve ever met, and has experienced 10 different decades of America. I asked him about wealth, poverty, and consumerism.

At one point, I asked if he thought America was more consumeristic today than it was years ago. He said, “Yes, absolutely.”

My next question was a follow-up, “Why do you think that is the case?”

His replied without hesitation, “I think one of the greatest reasons America is more consumeristic today is television. Television can glamorize anything it wants to promote. And yet we willingly invite it into our homes and lives.”

He is, of course, absolutely right. Television can and does glamorize anything it desires. It gets to share any side of the story without needing to reveal any of the consequences. And it does so willingly again and again for selfish gain.

As a result, it can make any situation seem attractive: broken families, sexual unfaithfulness, unemployment. Television can romanticize drug addiction, gang life, or mob culture. It can sensationalize war, crime, revenge. And it can promote wealth and consumerism as the answer to our problems.

Television will glamorize anything it desires. And even though we know this to be true, it is helpful to be reminded over and over again.

The Lost Practice of Resting One Day Each Week

“He that can take rest is greater than he that can take cities.” —Benjamin Franklin

Ask any physician and they will tell you rest is essential for physical health. When the body is deprived of sleep, it is unable to rebuild and recharge itself adequately. Your body requires rest.

Ask any athlete and they will tell you rest is essential for physical training. Rest is needed for muscles to repair themselves and prevent injury. This is true whether you run marathons, pitch baseballs, or climb rocks. Your muscles require rest.

Ask many of yesterday’s philosophers and they will tell you rest is essential for the mind. Leonardo da Vinci said, “Every now and then go away, have a little relaxation, for when you come back to your work your judgment will be surer.” And Ovid, the Roman poet, said, “Take rest; a field that has rested gives a bountiful crop.” Your mind requires rest.

Ask most religious leaders and they will tell you rest is essential for the soul. Buddhism, Judaism, Christianity, Islam, Baha’i, and Wiccan (among others) teach the importance of setting aside a period of time for rest. Your soul requires rest.

Ask many corporate leaders and they will tell you that rest is essential for productivity. Forbes magazine recently wrote, “You can only work so hard and do so much in a day. Everybody needs to rest and recharge.” Your productivity requires rest.

Physicians, athletes, philosophers, poets, religious leaders, and corporate leaders all tell us the same thing: take time to rest. It is absolutely essential for a balanced, healthy life.

Yet, when you ask people in today’s frenzied culture if they intentionally set aside time for rest, most will tell you they are too busy. Even fewer would say they set aside any concentrated time (12-24 hours) for rest. There are just too many things to get done, too many demands, too many responsibilities, too many bills, and too much urgency. Nobody can afford to waste time resting in today’s results-oriented world.

Unfortunately, this hectic pace is causing damage to our quality of life. We are destroying every sense of our being (body, mind, and soul). There is a reason we run faster and work harder, but only fall further behind. Our lives have become too full and too out of balance. Somewhere along the way, we lost the essential practice of concentrated rest.

But we would be wise to reclaim the practice of resting one day each week. Consider the benefits of concentrated rest for your body, mind, and soul:

Healthier body. We each get one life and one body to live it in. Therefore, we eat healthy, we exercise, and we watch our bad habits. But then we allow our schedules to fill up from morning to evening. Rest is as essential to our physical health as the water we drink and the air we breathe.

Less stress. Stress is the perception that the situations we are facing are greater than the resources we have to deal with them—resources such as time, energy, ability, and help from others. Concentrated rest confronts stress in two ways. First, it reduces the demands of the situation. We have no demands on us as long as we have the ability to mentally let go of unfinished tasks. Secondly, rest reduces stress by increasing our resources, particularly energy.

Deeper relationships. A day set aside each week for rest allows relationships with people to deepen and be strengthened. When we aren’t rushing off to work or soccer practice, we are able to enjoy each other’s company and a healthy conversation. And long talks prove to be far more effective in building community than short ones on the ride to the mall.

Opportunity for reflection. Sometimes it is hard to see the forest through the trees. It is even more difficult to see the forest when we are running through the trees. Concentrated rest allows us to take a step back, to evaluate our lives, to identify our values, and determine if our life is being lived for them.

Balance. Taking one day of your week and dedicating it to rest will force you to have an identity outside of your occupation. It will foster relationships outside of your fellow employees. It will foster activities and hobbies outside work. It will give life and identity outside of your Monday-Friday occupation. Rather than defining your life by what you do, you can begin to define it by who you are.

Increased production. Just like resting physical muscles allows them opportunity to rejuvenate which leads to greater physical success, providing our minds with rest provides it opportunity to refocus and rejuvenate. More work is not better work. Smarter work is better work.

Reserve for life’s emergencies. Crisis hits everyone. Nobody who is alive is immune from the trials of life. By starting the discipline today of concentrated rest, you will build up reserves for when the unexpected emergencies of life strike and rest is no longer an option.

Properly developing a discipline of concentrated rest requires both inward and outward changes. Consider these steps to reclaiming the lost practice of weekly rest in your life.

1. Find contentment in your current life. Much of the reason we are unable to find adequate rest is because we are under the constant impression that our lives can and should be better than they are today. This constant drive to improve our standing through the acquisition of money, power, or skills robs us of contentment and joy. Ultimately, rest is an extension of our contentment and security. Without them, simplicity and rest is difficult, if not impossible. Stop focusing on what you don’t have and start enjoying the things you do. (tweet that)

2. Plan your rest. Rest will come only from intentional planning and planning rest will come only if it is truly desired. Put it on your calendar. Learn to say no to any tasks that attempt to take precedent. Plan out your day of rest by choosing creative activities that are refreshing and encourage relationships. Understand that true rest is different than just not working. As the Cat in the Hat wisely said, “It is fun to have fun but you have to know how.” Avoid housework. Plan meals in advance to help alleviate cooking responsibilities. And by all means, turn off your television and email.

3. Take responsibility for your life. You are not a victim of your time demands. You are the creator and acceptor of them. Refuse to complain or make excuses. Change your habits instead. Remember, you are only as busy as you choose to be. Leave “if only” excuses to the kids. If needed, alert your employer about your desire for rest and tell them you will be unavailable on that particular day.

4. Embrace simplicity. Embrace a lifestyle that focuses on your values, not your possessions. It is difficult to find rest when the housework is never finished, the yard needs to be mowed, or the garage needs to be organized.

5. Include your family. It is much easier to practice the discipline of concentrated rest if your family is practicing it too. The fact that this gets more difficult as your kids get older should motivate you to start as soon as possible.

6. Live within your income. A debtor is a slave to his creditor. It is difficult to find rest for your mind when you are deep in debt. The constant distress of your responsibility to another may preclude you from truly enjoying a day off. It is possible; it’s just more difficult. Don’t overspend your income, live within it.

7. Realize the shallow nature of a results-oriented culture. If you live in a results-oriented culture where productivity alone is championed, rest is countercultural. And thus, the saying goes, “If you rest, you rust.” Rest may even be seen as a sign of weakness by others. Unfortunately, that view of humanity’s role in this world is shallow. It is true that many of the benefits from concentrated rest are not tangible; but then again, only a fool believes all good things can be counted.

Rabbi Elijah of Vilna once said, “What we create becomes meaningful to us only once we stop creating it and start to think about why we did so.” The implication is clear. We could live lives that produce countless widgets, but we won’t start truly living until we stop producing and start enjoying.

Capture the lost practice of taking rest and start living again.