14 steg till bättre effektivitet

Jag var på en underbar föreläsningsshow häromdagen med Olof Röhlander. Han uppmanar oss att njuta av livet och ändå få saker gjorda. Han har hittat på uttrycket NJUTARBETA. Att inte bara slita som ett djur och sedan njuta, utan försöka njuta under tiden vi arbetar också. Positiva tankar omformar hjärnan. Vi kan faktiskt fysiskt bygga om den och träna den att bli mer positiv. Är inte det häftigt? Ett enkelt sätt är att skriva upp tre saker varje kväll som har varit positiva under dagen. En sida för detta är www.myhappiness.se

Att njuta under tiden vi arbetar är ju en sak. Men för många av oss tar arbetet för lång tid…

Jag har sedan jag startade som egen företagare drömt om att (nästan) bara jobba med workshops och bröllop (fokusera på det du helst vill göra). Och (nästan) bara jobba 4-timmarsdagar. Leva ett lugnt gott liv, kunna ta en lång skogspromenad varje dag. Helt enkelt njuta av livet. Idag är jag (nästan) där. Men jag har jobbat hårt för detta i snart 10 år.

En ingrediens i detta är att jobba effektivt och smart. Jag vet att många av er inte har fotografering som heltidssysselsättning och därmed inte har samma möjlighet att jobba 4-timmarsdagar och ta långa skogspromenader. Men för er är det kanske ännu viktigare att ha ett supereffektivt arbetsflöde.

14 steg för bättre effektivitetDenna infografik (som jag också skickade ut för ett år sedan) kommer inte att hjälpa er ett dugg. Såvida ni inte med stor passion och vilja tar tag i någon, några eller alla förslag. Jag älskar Petter Stordalens tanke om framgång. Han säger att “det är skillnad på att ha kunskap om hur man lyckas, och faktiskt göra det”. Han fortsätter och säger att “ambitionen, lusten och förmågan måste du ha själv”.

Så välj ut en eller ett par av förslagen som du tycker känns mest angeläget för dig, satsa på att införliva dessa i din dag och satsa järnet. Flera saker gör du säkert redan. Och det är ju bra.

Stort lycka till med vägen till ett EFFEKTIVT och NJUTBART liv.

 

Bloggen är skriven av fotograf Benny Ottosson som förutom fotografering, www.ottossonphoto.com driver sidan http://optimeradig.se för bättre hälsa. En sida jag tycker är väl värd att titta in på /Sverker

Birds are stressed in urban environment, as shown by shorter telomeres

Birds of the species Parus Major (great tit) living in an urban environment are at greater risk of dying young than great tits living outside cities. Research results from Lund University in Sweden show that urban great tits have shorter telomeres than others of their own species living in rural areas. According to the researchers, the induced stress that the urban great tits are experiencing is what results in shorter telomeres and thereby increases their risk of dying young.

Telomeres are located at the end of each DNA strand in the body’s chromosomes, in both great tits and humans. The length of the telomeres can be described as a kind of age biomarker – short telomeres mean short life expectancy. According to the researchers, their study shows that the environment in which great tits grow up determines the length of their telomeres more than their genetics.

“Although there are advantages to living in cities, such as the access to food, they seem to be outweighed by the disadvantages, such as stress – at least in terms of how quickly the cells of the great tits age”, says biologist Pablo Salmón who conducts research in the field of evolutionary ecology at the Faculty of Science, Lund University.

The researchers obtained the results by studying great tit groups of siblings. Half of the siblings grew up in the countryside, half in Malmö. After 13 days, blood was taken to measure the length of their red cell telomeres. Pablo Salmón and his colleagues had partly anticipated the outcome, but were still surprised when they saw how big the difference in the length of the telomeres was after only 13 days.

Great tits

Photos (right) Urban Great Tit reared in rural environment and (left) Rural Great Tit reared in urban environment. 

“Previous studies have shown that genetics have an effect on the telomere length in individual birds. What we’re showing now is that growing up in a stressful environment has even more of an impact”, he says.

The study, which he conducted together with colleagues at the Faculty of Science, indicates the need for further studies to better understand how people can help birds in urban environments live longer.

“The impact that urbanisation has on wildlife must be studied much more, or we won’t be able to understand the threats that birds are exposed to in urban environments, and won’t be able to do anything about them. Our results also raise questions concerning the aging of other animals affected by urbanisation, and humans for that matter”, says Pablo Salmón.

The study is published in an article in the scientific journal The Royal Society Journal Biology Letters.

 

Your resting heart rate is worth checking, it can be a stress symptom

If you have a high resting heart rate, e.g over 80-85 you need to take care and do something about it, such as:

  1. Exercise more. When you take a brisk walk, swim, or bicycle, your heart beats faster during the activity and for a short time afterward. But exercising every day gradually slows the resting heart rate.
  2. Reduce stress. Performing the relaxation response, meditation, tai chi, and other stress-busting techniques lowers the heart rate over time.
  3. Avoid tobacco products. Smokers have higher resting heart rates. Quitting brings it back down.
  4. Lose weight if necessary. The larger the body, the more the heart must work to supply it with blood. Losing weight can help slow an elevated heart rate.

When you sit quietly, your heart slips into the slower, steady pace known as your resting heart rate. An increase in your resting heart rate over time may be a signal of heart trouble ahead.

Your heart rate changes from minute to minute. It depends on whether you are standing up or lying down, moving around or sitting still, stressed or relaxed. Your resting heart rate, though, tends to be stable from day to day. The usual range for resting heart rate is anywhere between 60 and 90 beats per minute. Above 90 is considered high.

Many factors influence resting heart rate. Genes play a role. Aging tends to speed it up. Regular exercise tends to slow it down. (In his prime, champion cyclist Lance Armstrong had a resting heart rate of just 32 beats per minute.) Stress, medications, and medical conditions also influence the heart rate.

Results of observational research studies support a link between health and heart rate. Researchers from Norway previously reported the results of a large study looking at changes in resting heart rate over 10 years. They recruited more than 29,000 people without any history or heart disease, high blood pressure, or any other type of cardiovascular disorder, and measured their resting heart rates when they started the study and again 10 years later. This study was published in the Journal of the American Medical Association,

Compared to people whose resting heart rates were under 70 beats per minute at the study’s start and its end, those whose resting heart rate rose from under 70 to more than 85 were 90% more likely to have died during the course of the study. The increase in risk was slightly less for those with resting heart rates of 70 to 85 at the study’s start and who had a greater than 85 at the study’s end.

Although 90% sounds like a huge and scary increase, let me put it in perspective. Among the group whose heart rates stayed under 70 throughout the study, there were 8.2 deaths per 10,000 people per year. Among those whose heart rates rose above 85, there were 17.2 deaths per 10,000 people per year.

The results also suggested that lowering your heart rate over time may be beneficial, but the researchers could not say that for certain.

What this means for you

You don’t need a doctor’s visit to keep track of your resting heart rate. The best time to measure it is before you get out of bed in the morning. You can measure your heart rate at your wrist or neck by placing one or two fingers over a pulse point, counting the number of beats in 15 seconds, and multiplying by four.

The entire article can be found at:

Increase in resting heart rate is a signal worth watching