Practical ways to combat procrastination

So here is the review that I just posted on Amazon for 23 Anti-Procrastination Habits: How to stop being lazy and overcome your procrastination by S.J. Scott

With figurative curve balls being thrown lately, I realized that I now have the time to start reading more books on personal development. This was one of the many that found its way onto my kindle (and its the second one I’ve finished in the past week and a half). The advice offered in the book is practical, sensible, and written in such a way that you can pick and choose which habit you want to try to cultivate first. Plus, the author points out that the process takes time, and that if you slip, thats fine just keep working on trying to be better than before. Personally, I know that it will take me awhile to conquer my procrastination, but with the choices that this book offers in being able to overcome that habit, I know I will—the author even states that you just need to be patient with the process.

I’d highly recommend this to anyone who is working on personal development, and is willing to admit that they have a problem with procrastination.

So now the post is going to be a little longer than what I posted on Amazon:

My major take away points were:

Create S.M.A.R.T. Goals for areas of your life that have current personal significance.

Write down ideas that always pop into your head

Create project lists

Create checklists for everything

Batch similar routine tasks together

Create self imposed deadlines

Become publicly accountable

Start small

Reward yourself

Develop project based skills

Take a 30 day challenge

And always be patient with the process.


So in addition to doing a 52 week small change challenge (that I’ll be blogging), I’m also going to start doing 30 day challenges (and blog them here to be held publicly accountable).

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Water Challenge Day 5 and Sleep Challenge Day 2

Well I’m getting pretty good at making sure that I get at least 80oz of water a day.  Depending on your method of measuring, this might be a little on the low side-but it keeps me going (but with workouts I may start filling 2 water mugs so that I have a good 40oz of water with me during my workout instead of just 20oz).

My sleep was horrible last night–I never fell into the deep, restorative REM sleep that often. It felt like I was just dozing all night long, though I know I slept for a couple of hours at a time. I think the problem was that my evening tea, wasn’t quite as decaf as it should have been, so tonight I switched back to Sweet Dreams by Bigelow.  So, the hot mug of tea is just a part of my sleeping rituals.  The other part is to make sure that the room is on the cool, almost cold side temperature wise (I do like to snuggle under the fleece blankets); plus have a noise maker on (I bought Homedics Sleep Solutions: SoundSpa Ultra from Amazon), and with the choice of 12 different “noises” I’m able to fall asleep each night like I’m outside camping (for now I’m addicted to the campfire background).  This sound machine is portable, rechargable (unplug your iPhone or kindle and use the cord for the sound machine to charge), and it works wonders.  I’m hoping that tonight since I went back to my Sweet Dreams tea, I should hopefully have a good night sleep.  Another ritual lately has been using Cuccio somatology balancing lotion before bed as well–it also has just a hint of chamomile and works wonders.

So the goal for tomorrow is to be in bed by 11 tonight and hopefully up by no later than 8:30 tomorrow morning, feeling more rested than what I was feeling today.  Slowly, but surely these small habits will become second nature and it will be on to the next challenge.  Until tomorrow, remember to look for beauty in everything.

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Water Challenge-Day 4 and Sleep Challenge-Day 1

Well I can safely say that I got in over 100 oz of water today (even though I lost track of the number of times that I filled my mug, I know it was at least 5); plus I’ve been going to the bathroom like crazy today as well (so, yeah I got in my water).  Tomorrow I’m also going to start doing squats (5 squats for each trip to the bathroom) and see how many I end up doing by the end of the day.  Making sure that I’m drinking enough water is slowly getting easier, though I know that I’ll probably slip once or twice again once I start working full time again.

Now the sleep challenge portion of 52 small changes: a year to a happier, healthier you.  I went to bed slightly before 11 last night, and I think I only got up once to use the bathroom (somewhere between 12:30 and 1 this morning), but didn’t get up until basically 9 this morning.  So that means I got roughly 10 hours of sleep, because while I noticed the time around 8 this morning I just rolled back over and went back to sleep.  The normal amount of time is basically 7-8 (maybe 9) hours of sleep, though this time varies as we age, when we’re young we need more of it and as we get older we seem to need less of it (though I would still take naps if it wasn’t for the fact they make me more tired than when I initially dozed off [unless I’m going somewhere with my family and then I can basically sleep the entire car drive]).

So tonight’s challenge is to try to get to bed by no later than 10:45 (since I know it will take me probably 15-20 minutes to fall asleep), and then hopefully be up no later than 8:30 tomorrow morning (which is still about 9 hours of sleep; but it depends on the bathroom breaks in the middle of the  night as well).

One thing that I am going to invest in (possibly as a birthday present to myself) is a new fitbit that also tracks sleep, so I can get a better idea of my sleep patterns.  But each new challenge will take a little bit more (or less) time to incorporate into one’s life depending on how well they were doing it before hand.  Drinking water really hasn’t been a problem for me, making sure I’m getting 7-8 hours of decent sleep every night though, that can be a struggle.

So check in tomorrow, to see how I did with drinking water (and how many squats) and to see how well I’m adapting to a new sleeping schedule.

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Water Challenge–Day 3

Well I should be able to finish today off at about 80 oz of water (a little low, if you go by body weight; but right on track if you go by the color of one’s pee–gross, yes but it is a valid way of judging how much water you drink).

I think I’m more or less getting the hang of making sure that I get about 80-100oz of water in a day, especially since I’ve gone to drinking 8-16oz of water in the morning when I’m trying to wake up (and complete at least 1 Sudoku puzzle).

One thing that I’m going to start doing again so that I don’t get bored with drinking water is putting a little lemon or lime juice into my water to give it a little bit more of a tart taste. I’ve never tried the fruit or veggie infusion trick (mainly because (1) I’d be picking the berries out to eat all the time; and (2) I don’t what to do with the cucumber after (other than eat it), and that could get old fast.

Tomorrow (or maybe I should say tonight), I’m going to start working on the next challenge from the book 52 small changes: making sure I get my zzz’s in (7-8 hours is what is recommended; but what is also recommended is basically going to bed and getting up at the same time every day–that is where the challenge is going to be for me–be consistent in both my bed time and when I get up in the morning). So we shall see how this challenge goes.

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Personal Development—Water Day 2

Well I’m making sure that I drank my water today (even measuring out how much water I drank waking up–the blue glass holds 16 oz if I fill it all the way and drink it all). So today is probably somewhere in the ball park of 72-85 oz (depending if you count the tea or not).

I’m also on day 7 of my limited caffeine intake.  Curious as to what a limited caffeine intake/challenge is??  Basically I’m limiting myself to black tea instead of coffee.  I figured out over the summer that drinking coffee first thing in the morning wasn’t a good thing (indigestion/reflux; and then the burps), and that if I had tea, I could then possibly have a latte or mocha, or some other coffee drink later in the morning. But this isn’t helpful when you are trying to lose weight, and straight coffee is causing issues for your digestive tract.  So basically, until I find a job that requires me to be functional before a certain hour of the morning, I’m cutting back to just drinking black tea (and hey you can find so many different flavors).

New favorite black tea from (c) Bigelow Teas (copyrighted–Bigelow Teas)
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Personal Development Challenge–Week 1

So the first challenge in the 52 small changes is to make sure that you are drinking enough water.


There are all sorts of different ways to determine how much water you should be drinking.  The author (and I know other people who follow the same pattern) talked about drinking half your body weight in water.  This has some benefits–you would probably always be getting your 8-10 glasses of water a day (unless you are super fit and light weight)–but it can get tiresome drinking (what seems like) endless glasses of water all day. And lets not forget the bathroom breaks then (which may be problematic with certain jobs, having to constantly go to the restroom); or waking up in the middle of the night due to that last 4 oz of water before bed.


I’m actually going to meld two guidelines together for myself–1) I will try to drink almost half my body weight in water (since I’m heavier than I’ve been for awhile, this would equate to about 100 oz of water a day), but I’m also going to go with the rule of urine color–the lighter the color, the more hydrated you are.  Yes, this is weird and gross looking in the toilet after having done your business, but it also gives you a snapshot of how hydrated you are.


Water is good for you, it keeps your body going, flushes out impurities and toxins, and it keeps you alive.

Today’s goal has been to get close to 100 oz, and I’m at about 82oz right now. My urine is a nice pale color, so I’m not going to sweat it if I can’t finish off the last 18+ oz of water tonight.

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Personal Development Challenge

So I’ve just finished reading 52 small changes: One year to a happier, healthier you by Brett Blumenthal. I really enjoyed this book, and while there were numerous things that (1) I already do, or (2) know I should be doing, there were also (3) things that I probably never would have though to include as a small change to try to make myself happier and healthier. So while it didn’t take a year to read the book, it will take basically the 52 weeks to do the challenge (though there are some that I’ve already been doing for awhile, there are other that I know will take longer than a week to incorporate into a new routine. Follow me, as I embark on winding journey of becoming happier and healthier while navigating job searching, interviews, and the possibility of moving (either somewhere within the US or abroad).

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Start of a new journey

It has been a little over a week since my job ended at OSU, within the biochemistry and molecular biology department, where I’d been for basically three and a half years (as both a post-doc and a senior research specialist/undergraduate research techniques instructor). While it was bittersweet that the job was ending, all chapters have to come to a close at some point.

Today is a day of relaxing and trying to get into a new healthier routine for awhile before I find a new job that will probably have me within a few weeks forgetting about all the effort I’ve put into trying to balance my life.

I’ve realized over the past few months that I need to focus (and probably pencil in) time for both mental recharging, physical activity (I am rather irritated with myself that I’m currently at my heaviest I’ve been since finishing grad school), personal development, and professional development.

Follow me on my journey as I try to figure out exactly who I am, where I should be, and what I should be doing.

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