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      "body": "<img src=\"http://tomschachte.com/wp-content/uploads/2018/06/bike-with-yellow-wall-min.jpg\"/><br/>If I ever find myself in a funk, whether that means a feeling of being unfulfilled, experiencing overwhelm, feeling frustrated, or just being down in the dumps, I use the following checklist to ensure that my mental health baseline is covered. To me, it's kinda like taking an immune boosting supplement of echinacea or goldenseal whenever my throat starts to feel scratchy. I'd rather address the issue immediately, than let any unproductive emotions continue to stew. Considering these five questions lets me see if there are any quick fixes to get myself back on track.\r\n<h2>1. Do You Have Enough Movement in Your Daily Life?</h2>\r\nOne of the easiest ways to affect your mood is to ensure that you have enough exercise and movement practices in your daily routine. If your average day is spent driving to work, sitting at a desk, driving home, and sitting on the couch eating dinner and watching Netflix, you are living a sedentary lifestyle that is slowly killing yourself. Our bodies are made to perform, to move in complex ways, to run and jump, to lift heavy objects, and to express ourselves in unique ways. If you aren't utilizing this machinery, you're going to have problems. Movement has a positive effect on our mood, so an easy fix for those less than delightful feelings is to get moving.\r\n<h2>2. Is Your Diet Clean?</h2>\r\nMental fog can be caused by what you're consuming. If you're eating processed foods, no greens, or not staying adequately hydrated, then you're leaving yourself susceptible to unproductive moods or behaviors. Updating your diet to incorporate more whole foods, lots of vegetables, and making sure you're drinking enough water, can make you sharper, less irritable, and provide you with more energy. A good diet and plenty of exercise not only benefit the body, but also affect how your mind operates, and how you perceive reality. Before taking any more drastic measure to try and influence your mood, get your diet straightened out first.\r\n<h2>3. Are You Working Towards a Goal?</h2>\r\nIf you're experiencing any feelings of meaninglessness, despair, or depression, ask yourself: what am I focused on building? Without personal goals, you'll begin to lack focus and drive, and that's a recipe for unproductive thoughts or behaviors. So, begin to consider what you can aim for. It doesn't have to be something big, either. What is your goal for this week? If that's too big, then just start with a goal for today, or this afternoon. From there, you can refocus your efforts around accomplishment. This is at the basis of self-esteem -- committing to something and getting it done. If you continue to set goals and achieve them, not only will you start to feel better about yourself, you'll also start having to make bigger and bigger goals!\r\n<h2>4. Is There Any Unaddressed Baggage?</h2>\r\nSometimes negative emotions can arise from areas of your life that you are ignoring or have completely denied consideration. This can especially be the case if anything traumatic has occurred in your recent history. While it may be uncomfortable to consider some tender experiences, choosing to ignore them completely can cause unintended consequences. Instead of ignoring an unfortunate occurrence, consciously choose to close the door to this experience from your past life. Whether this means actually addressing the experience and whoever was involved with it, or simply just telling yourself \"I no longer allow that experience to have any effect on me\", make a concerted effort to tie off the situation and move on.\r\n<h2>5. Can You Be More Grateful?</h2>\r\nGratitude is like cheap magic. There's a never ending supply of it, and it always has a positive effect. Simply reminding yourself of everything that is going right in your life, of the privilege that is inherent to every single moment of existence, of the vast mystery and wonder of the universe, and the great honor it is to be a part of its exploration and expression... this is a most useful daily practice. You are here to be amazed, to be curious, to learn and grow, to create and express yourself, to lift yourself and others, and expressing gratitude for this endless opportunity is your cosmic affirmation. So give thanks for your present moment and all that has occurred to place you right here, right now.\r\n\r\n&nbsp;\r\n\r\nTake these five questions and try them out for yourselves. Let me know what you think and how you feel.",
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      "body": "This is a follow-up to my previous post entitled <em><a href=\"https://steemit.com/lifestyle/@schachte/what-i-learned-from-going-90-days-without-alcohol\">What I Learned From Going 90 Days Without Alcohol</a>. </em>During my last challenge, a friend of mine was inspired to try going 30 days without drinking. They made it about two weeks and then gave up. So because of that, and because of other people inquiring about this process, I wanted to give you some helpful guidelines that allowed me to successfully go three months alcohol free. It may seem like a simple process, but the pressures of habit, social norms, and being outside of your comfort zone, are very real. If you don't have a strategy in place, it can be difficult to complete your 90 days. The following tips will make you more prepared to successfully complete this challenge.\r\n\r\n&nbsp;\r\n<h3>Know Your Why.</h3>\r\nWhat is the reason that you are going 90 days alcohol free? Your answer is very important, because it is the basis of your motivation for the next 3 months. Also, you're going to be asked this question over and over again, by your friends, family, and anyone else that you mention it to, so it's massively helpful to have a good explanation at hand. There are dozens of reasons to take a break from drinking -- you can save money, get better sleep, have more energy, feel healthier, lose weight, stay more hydrated, no longer have hangovers, and feel more comfortable while completely sober in social situations, just to name a few. Whatever your explanation is, having a solid understanding of it is crucial to keeping you inspired and capable of completing the process. Your \"Why\" is your belief, and the stronger your understanding is of your \"Why\", the stronger your belief will be in your ability to go 90 days alcohol free. So write it down, rehearse saying it, and be prepared to pull it out whenever anyone asks \"What are you doing this for?\"\r\n\r\nOne of my beliefs about going 90 days alcohol free is that it has an impact beyond just the habit of drinking alcohol. Overall, I believe that I become a better version of myself, through re-examining my drinking habit and having a deeper understanding of my tendencies and thought patterns. Building discipline around drinking then spills over into other areas of my life, such as work and fitness, where I see the benefits of being more focused and driven.\r\n\r\nEven if you don't have a very strong \"Why\" at first -- maybe you just feel like this is a good choice -- just be conscious of your explanation for committing to the process, and continue to refine it as you progress through the next three months.\r\n\r\n&nbsp;\r\n<h3>Create Accountability.</h3>\r\nOnce you have a good understanding of why you're going 90 days alcohol free, shout about it from the rooftops.\r\n\r\nOk, you might not have to go that far, but telling other people that you're committing to this process can give you the productive kind of social pressure you need to actually make it through the 90 days. Get your friends and family involved. The more people are aware that you're doing this, the more accountability you create. Consider having a close friend be your accountability buddy, who will check in with you on a regular basis to make sure that you're on track -- maybe they can even commit to 90 days alcohol free too! Another good way to create some accountability is by documenting the process on social media. What's important is that you get the ideas out of your head and into the world, through speaking about you're doing, and letting others know that you've committed to this. Having people following along with you on this process helps you build momentum and keep the challenge on the top of your list of things to accomplish.\r\n\r\nIf you're struggling to create some accountability for yourself, I'm happy to be your accountability partner! Best way to get in touch with me is via my <a href=\"https://www.instagram.com/tomschachte/\">Instagram</a> or <a href=\"https://twitter.com/tomschachte\">Twitte</a>r @tomschachte.\r\n\r\n&nbsp;\r\n<h3>Ritualize the Process.</h3>\r\nFor the next 90 days, you have to make sure that you take a moment each day to acknowledge your success and express gratitude for the fact that you are one day closer to completing this challenge. It's easy to take this for granted the first few weeks, as you probably won't have a serious craving or excuse to try and drink. But once you are presented with an opportunity to break your new habit, having a daily ritual in place makes the temptation to quit much less appealing.\r\n\r\nA good example of this is what <a href=\"https://lifehacker.com/281626/jerry-seinfelds-productivity-secret\">Jerry Seinfeld used to create a daily ritual around joke writing</a>. He used a calendar and a red marker to cross out each day, if and only if he wrote a joke that day. His objective was simple -- keep the streak going. As long as he took time each day to write a new joke, he could add that day to the streak. Using this same tactic for your 90 days is very effective. Instead of focusing on going 90 days, all you have to focus on is getting through today. Once your day ends, make sure to celebrate your win, giving yourself a conscious reminder of your challenge and further motivation to make it through the remaining days, by crossing the day off of your calendar.\r\n\r\nWhatever tactic you use, make sure that it's a daily practice that allows you to build up the proper momentum to power through any sort of temptation or social pressure.\r\n\r\n&nbsp;\r\n<h3>Be Relentless.</h3>\r\nMy breaking point came around day 65. I had attended a friend's wedding in Brooklyn and was enjoying the reception that followed. There was an open bar that all of the attendants seemed to be enjoying thoroughly, other than myself of course. Amidst the fun and debauchery, for a moment it felt like I was missing out. A wedding is supposed to be fun and wild, yet here I was with a soda water in my hand, watching the bride, groom, and our mutual friends all having the time of their lives, while I felt like a stick in the mud. It was very tempting to grab just one drink from the open bar, and I seriously considered it for a brief moment. Before I could order a drink, I texted some friends that knew about my challenge, and told them that I was very close to breaking. They got back to me with words of encouragement and reminded me that I only had to get through the reception, and the end of the night. My streak was over two months and I couldn't mess it up now.\r\n\r\nThis was the closest that I got to breaking my challenge. Because I knew my \"Why\" and was able to remind myself -- that I loved being able to socialize and have fun without having a hangover the next day, that I had already saved hundreds of dollars from not buying alcohol, that I was getting better sleep, and more focused on work and my passions than ever before -- and because I had accountability with my friends and a daily ritual in place, I was able to curb this temptation. After overcoming this obstacle, the rest of the challenge became a whole lot easier.\r\n\r\nYou can use these same tactics to go 90 days alcohol free. I'm happy to help you do it, too. Reach out to me if you're interested, and let's work together to allow you to experience the amazing benefits of the 90 Day Alcohol Free Challenge.",
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      "body": "http://tomschachte.com/wp-content/uploads/2018/05/backlit-clouds-dark-862848.jpgHello Steemit folks! Here's a quick exercise to boost your emotional state of being in less than ten minutes. I've been using this to power through unproductive moments, whenever I feel anxiety, stress, or overwhelm starting to take over. It's a great way to hit the reset button and get back to being your best self!\r\n\r\nThere are five attributes to this exercise: awareness, curiosity, responsibility, gratitude, and movement.\r\n<h4>1. Awareness</h4>\r\nOk, so the first thing you have to do in order to improve your state, is to be of aware of what you're currently feeling. Become present to the moment, and sink into the feelings that you're experiencing. How would you describe these feelings? This is not to say that you should identify with them, but rather just acknowledge what they are. Unproductive emotions could include things like: apprehension, anxiety, overwhelm, anger, sadness, loneliness, fear, etc. Recognize what you're feeling and become aware of all the attributes associated with these feelings -- any physical manifestations (heart racing, shallow breathing, repetitive thought patterns, tense muscles, etc) that may be caused by this state.\r\n\r\nYou have to become aware of your emotional state in order to improve it.\r\n<h4>2. Curiosity</h4>\r\nNow that you're aware of the state that you're in, this is a good time to get curious about the origins of this emotional state. Ask yourself: \"Where did this unproductive feeling come from? Was it something that I just experienced?\" Many times there are certain stimuli that lead to these types of unproductive emotional states. For instance, maybe you got home from work today and for some reason have this nagging anxious feeling. You're just trying to finish making dinner so you can relax with your family, but your mind is racing and your significant other notices that you seem tense. Where did this come from? You think back to your day, and consider the meeting you had with your boss. They told you that you need to improve your performance this quarter, which came as a surprise to you, as you thought you were doing just fine. Maybe this is why you're feeling tense. You also skipped the gym today, because you decided to work later than usual. That could also be adding to this feeling.\r\n\r\nOnce you start to consider the reasons why you're feeling a certain way, you can begin to see the patterns that lead to these unproductive feelings. You'll start to notice that there are certain events that \"trigger\" you. This makes you more capable to address these feelings in the future.\r\n<h4>3. Responsibility</h4>\r\nOnce you have identified those emotions and everything that is associated with them, and considered what has lead to that predicament, now is a good time to take responsibility for your emotional state. I like to do this by using a positive identity statement. I'll close my eyes for a brief moment, take a couple of deep breaths, and slowly repeat to myself: <em><strong>\"I am responsible for my emotional states, and I choose to be in a productive state of being.\" </strong></em>I like to use the word productive, but you can substitute anything of a similar manner here -- positive, fulfilling, vibrant, etc.\r\n\r\nThis step has nothing to do with blame -- there are many reasons why you can be feeling less than ideal, some of which could be your fault, and some of which could be someone else's fault. Your situation may not be your fault, but it is always your responsibility, because only you have to deal with it. Your life, your responsibility! Taking a moment to state this fact to yourself is a great reminder that you have the power to feel better. It is your choice.\r\n<h4>4. Gratitude</h4>\r\nNow we're getting into the transformative steps of this process. Once you've stated that you're responsible for your emotional state, you can begin to consider all of the things that you have in life to be grateful for. For one, you're alive! You exist and make an impact in the world everyday, just by being here. You can also be grateful for everyone that is in your life, family, friends, colleagues, and those other people, animals, and objects that you interact with on a regular basis. You can appreciate your accomplishments, your skills and expertise, no matter how big or small. You can acknowledge the hobbies you enjoy, the memories that you've created. You can be grateful for all the experiences in your life, that have led to this very moment, in which you have chosen to improve your state of being.\r\n\r\nConsider all which you can be grateful for, including the fact that there is so much to be grateful for, you can't even fit it all on one list!\r\n<h4>5. Movement</h4>\r\nThe final step in this process is to get your body moving. If you're sitting down, stand up. Do some jumping jacks, or put on your favorite song and dance around. If you're in your apartment or office, get outside and walk around the block. Physical movement can help facilitate emotional change. As Tony Robbins says, \"Motion creates emotion\". So get some movement happening in order to solidify the positive emotional change that you're making. This will also change your heart rate and your breathing pattern, and allow you to settle into a better state of being -- calm, presence, confidence, excitement, etc.\r\n\r\n&nbsp;\r\n\r\nSo there you have it, the five steps to feeling better, that you can employ right now. Try this out for yourself, and let me know what you think!",
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      "body": "In the last six months I have been obsessed with hot yoga, going to class almost every day of the week. There have been a number of reasons why this habit of mine has grown into a full-blown addiction. I love fitness, and hot yoga is a great way to get a workout in. I sweat my ass off while my heart rate goes through the roof from doing all sorts of calisthenic movements that work muscles I didn't even know existed.\r\n\r\nIn addition to the exercise benefits of hot yoga, it has also helped me improve my flexibility and range of motion. My ankles, knees, and hips all feel much stronger and I can extend into positions that I previously had difficulty with. The back bends that I do in every class have also helped me with the alignment of my spine and allowed me to have better posture. This has led to a noticeable improvement in my quality of life -- as I've made these physiological improvements, psychological/emotional improvements have seemingly followed.\r\n\r\nAlong with exercise and mobility, the sauna-like benefits of being in an extremely hot room for an hour have had an impact on my health. There seems to be a certain detoxifying effect that comes with a lot of sweating, and I drink a lot more water on a regular basis now, too.\r\n\r\nAll of this, combined with the meditative effects of yoga -- the state of presence that's achieved from focusing all of your efforts on the mind-body connection in order to properly execute certain positions -- has led me to believe that hot yoga is just about the most efficient wellness activity that you can spend an hour enjoying.\r\n\r\nI could go to the gym and get a workout in, or I could work on my stretching and mobility, or I could hit the sauna to sweat it out, or I could sit in silent meditation.\r\n\r\nBut why would I do all of those things separately when I can get them all at once with hot yoga?",
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      "body": "<h1>To begin my New Year, after a debaucherous holiday season,</h1> I committed to three months of sobriety, taking alcohol out of  the equation and attempting to continue my life as normal in every other way. Wrapping up the month of March, I've now officially completed my challenge and have some thoughts on how things went. \n\n<h3>1. The basics: I saved money, I slept well, and now I look and feel amazing. </h3>\n\nThere are some very clear benefits to taking a break from drinking. If you're a social drinker, the amount of money you can save by opting for a water with lime every trip to the bar for 90 days straight is amazing. Calculating my weekly cost of drinks, at 10 drinks per week with an average price point of $8, comes out to be $80. That's almost a grand over a three month period that can be put towards much more productive uses. I opted for yoga classes, a couple nice dinners, and pocketed the rest. \n\nAnother noticeable benefit from sobriety was the improvement in my sleeping patterns -- I started to feel more rested on less sleep, closer to 7 hours per night, where before I would have needed 8 or 9 to feel fully capable the next day. I also seemed to have more vivid dreams, or at least remembered them more often. \n\nAdditionally, by the end of the 90 day period, I just felt amazing, perhaps from having a sense of accomplishment, but also because I just looked way better too -- my cheeks became thinner, my complexion brighter, and my muscles more toned. Cutting out the empty calories of alcohol turns out to be a really simple way to fix your diet, reduce inflammation, and keep yourself more easily hydrated.\n\n<h3>2. Changing a habit is hard, especially a drinking habit. </h3>\n\nIt never ceased to amaze me how my mind continually jumped through hoops trying to rationalize why I should 'just have one drink'.\n\n Trying to be a better version of yourself is difficult because it requires stepping out of your comfort zone, and your mind is not a fan of discomfort. It will kick and scream the entire way, trying to make you stay in your comfortable bubble of habits that you've built up. This is very true when it comes to alcohol consumption, for a number of reasons, one of which is the positive feedback loop that occurs through this habit -- drinking makes you feel good as your brain releases happy chemicals in response to consumption, and then when you stop drinking you start to have withdrawals from this neurochemical and literal cocktail, ie you become hungover. \n\nHaving this positive association with drinking, and then negative consequence of stopping drinking actually programs you into continuing this pattern, usually in more exuberant doses. This doesn't always lead to full blown alcoholism but can produce varying ranges of dependency on alcohol. So once you try and consciously leave this feedback loop, the neural pathways in your brain that have been built up in response to your consumption will try and pull you back into your old habits, and you'll find yourself leaning over the ledge of a cliff, staring down at a sea of booze, with a little voice in your head saying 'go on, jump! The water is warm.'\n\nThe most difficult experience of my first 90 days was when I attended a friend's wedding, around day 60, where there was an open bar and a completely wasted wedding party. It seemed so innocent to have a few drinks, they were free for godsake! I managed to talk myself out of it, and I actually specifically told the bartenders to not serve me a drink even if I came up to them later and said I changed my mind, which brings me to my next point...\n\n<h3>3. If you can withstand your monkey-brain long enough, it gets really easy.</h3>\n\nHaving that devil on your shoulder, constantly tempting you, can be dire if you're feeling especially vulnerable one day, but if you are stubborn enough, you will begin to see the light at the end of the tunnel, and its influence will begin to get weaker and weaker. \n\nI found that right around the 70 day mark is when my temptations started to go away and I found a new sense of comfort in abstinence. The final month was easier, as by then I had understood my mind's tricks and could easily disarm them. By the end of 90 Days, I didn't have cravings to start drinking again, as the new habit of sobriety had become my norm. \n\nThere are plenty of other points to be gathered from this experiment, but I will cap it at this for now. If you're looking to make a positive change in areas of your life such as health and fitness, finances, or emotional well-being, cutting out alcohol is one of the simplest ways to start. \n\n----\n\n*See for yourself what 90 days alcohol free feels like, I would love to hear your thoughts on it!*\n\n*Hit me up here on Steemit, or on <a href=\"https://www.instagram.com/tomschachte/\" target=\"_blank\">Instagram</a> and <a href=\"https://twitter.com/tomschachte\" target=\"_blank\">Twitter</a>*",
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