Put Down That Damn Phone!

Smartphones, smartphones, smartphones!
Everywhere in sight. Can't say I haven't fallen victim, but there are a few times where you need to put down the damn phone.

Here are some instances you should not be using your phone:

- When someone else is speaking

- In a learning environment and a critical topic is being addressed

- If completing an important task where you can easily lose train of thought

- When you are engaging with a friend, group, or a new environment meeting new people (unless it's very infrequently. You can check your phone, but don't be that person who isn't engaged in conversations with others because you are too busy on your phone. It can wait.)

- On a (especially first) date

- Having a meal, whether it be at home or in a restaurant


And my BIGGEST pet peeve:

- When you are winding down and relaxing (why would you be on your phone when you are having a moment of self relaxation and possibly reflecting on your day? let go of outside communication and electronic devices and clear your mind. just breathe, don't type or talk.)

With this being said, before you go to sleep, you should (try your best, I know it's difficult) clear your mind and get rid of any negative energy. Going to sleep angry or stimulated is not a good idea. If you are already relaxed, falling asleep will come much more naturally.

Stimulation before taking a nap or going to sleep is harmful for the body and mind.  Think about it - staring at a screen and reading messages or performing an activity online all gets into your head and kindles a restless mind. Also, the brightness of the screen is not good for your eyes (at least dim your device). You are focused on your online task or a conversation with someone. It is especially harmful if you are arguing with someone before bed whether it be talking on the phone or texting. I can tell you that from experience. First off, your phone/laptop should be turned off/not in use for at least a half hour before bed (trust me, it's hard I know, and even I slip up sometimes, but it helps me a lot when I follow through with this advice). Even start with 15-20 minutes if you can. You'll be happy you did.

Try using pre bed time to meditate; sit with your legs crossed or even on a chair with your legs down. Make sure to practice great posture and sit on a pillow for an aligned spine. It is advised not to lie down while meditating. You don't want to be in a sleeping position. Stay posted for more advice on meditation later on.

Pump Up the Music or Enjoy the Sound of Nature!

What gets me pumped during a workout is music.
Before I made a gym playlist, I used to have to shuffle through songs while on the treadmill.  This slowed me down because every time I had to change a song, I would have to look down at my phone. Now that I made a playlist, I do a lot less of that! I'll only have to look down once in a while if I really want a certain song to play.

Whether you're into rock, hip-hop, EDM, mainstream, indie music, etc., make a playlist! Include up-beat songs and have a mixture of genres you like.  Make sure it gets you amped up and motivates you to workout hard. If you are cooling down, listen to relaxing yoga music or something soft.  Then eventually take the headphones out and have a minute or two of silence to give your ears a rest.

If you decide to take a walk outside or a jog in the neighborhood, bring your headphones, but keep in mind that it is nice to enjoy the sound of nature. Try to find a place where there are not so many cars, if possible. If you live in a congested area, research some trails or places near you that you can venture to. For example, running in NYC is a lot harder than running in the suburbs because you have to deal with people everywhere and traffic all over, along with plenty of congestion. If you have time, go to Central Park or any park that has space to run. It is healthy to get out of your environment and explore.

My neighborhood is a decent area to take a jog (I live in the suburbs), but day after day it can get boring. If I'm feeling spontaneous, I'll find a park or trail to satisfy myself.  If I don't have time for that but still still want to find an area with no cars, I'll go to my High School track and do some intervals like running a straight, jogging a curve, spring a straight, and speed walking a curve. Then I do exercises such as straight leg/touch toe kicks, knee-ups, butt kicks, squats (turning sideways and repeating them while moving with each stride), lunges, side shuffles, and side criss-cross foot shuffle. It is important to walk at least half a lap when cooling down after running the track (I do a full lap). While walking, I'll do arm circles - big, medium, and small, so that I'm cooling down my legs and stretching my arms at the same time. Then I finish up and stretch for 5 minutes.