The Wheel of Life: Wellness

Author’s Note:
This is the second in a series of eight articles that focus on the eight elements in the Wheel of Life, which I discuss in my book, 10,000 Days: The Rest of Your Life, the Best of Your Life! The eight elements are: Spirituality, Relationships, Environment, Career, Money, Wellness, Romance, and Fun & Recreation.

Last week I began this series with an article on Environment. This week I focus on Wellness.

When facilitating The Course of 10,000 Days retreats, I like to ask participants to define their state of Wellness. Interestingly, nearly every participant responds in terms of their physical state of well-being. Some will tell me they need to lose weight. Others will advise me that they are recuperating from an operation, a serious illness or fighting an addiction. But, oddly enough, very few people ever mention their mental, emotional or spiritual well-being as part of their Wellness formula.

In an era when health care is dominated by our physical aspects, we tend to forget that Wellness involves much more. The Course of 10,000 Days defines Wellness as “a multi-dimensional state of well-being in which you enjoy a positive physical, mental, emotional and spiritual balance, thus allowing you to live your life to its fullest.” Using this definition, the significance of Wellness becomes much more apparent in how we achieve purpose, peace and happiness in our life.

Not only is Wellness multi-dimensional, but it is also sub-dimensional. The National Wellness Institute, which has done an excellent job in researching this topic, advocates six sub-areas of Wellness. They are: Social, Occupational, Spiritual, Physical, Intellectual and Emotional Wellness. I encourage you to visit their website to read the definitions of each of these six sub-areas. It is: http://www.nationalwellness.org

The Course of 10,000 Days encourages us to take Wellness seriously. Many of us know family members or close friends who have died prematurely or their quality of life is suffering because they did not take care of themselves physically or mentally. These are the two dominant categories of Wellness. But, in order to achieve a state of Wellness in accordance with the definition used by The Course of 10,000 Days, it’s vital that we pay attention to all six sub-dimensions of Wellness. As the Wellness Institute suggests, “We may not all be physically fit or free from disease; we can, however, strive for increased wellness by working with what we’ve been dealt.”

Dr. Leif Livingheart, a brilliant physician who leads Life Transformation retreats in Spain, tells us, “Wellness is not merely the absence of illness. It is also your ability to create a positive physical, mental, emotional and spiritual balance, thus allowing you to live your life to its fullest.” I agree with Dr. Livingheart’s assessment because our life-systems are inter-connected and, therefore, can sustain or disrupt each other. For example, if we’re emotionally distraught, that will affect our physical and mental dispositions. So, this is why we believe it’s important for people to make the mental transition from “avoiding illness” to “living life to its fullest!”

Here are a few ways you can practice Wellness.

* BAG It. Every morning as you awake, practice the “BAG It” exercise. Think of three Blessings you have in your life, and three Accomplishments you've completed in the past 24 hours. Then, set three Goals you will achieve in the next 24 hours. It's very powerful and when you awake tomorrow, today's Goals become tomorrow's Accomplishments!
* Move. It’s tough to exercise every day unless you’re a dedicated gym rat, but you can get some exercise by parking farther away from your office door, taking the stairs instead of the building elevator, or enjoying a lunchtime stroll around the block. If you sit at a desk all day, you need to counter that inertia by moving at least 20-30 minutes every work day. Also, if you're active on a keyboard, take 5 minutes every hour to flex your fingers and palms to avoid carpal tunnel syndrome which causes damage to your median nerve in the palms and forearms.
* Fast. For most people, weight control is a matter of moving more and eating less. That’s very difficult for most of us, so we need to consciously choose to eat less, and simply change what we eat. Losing weight is primarily about how many calories we shove into mouth every day as well as the types of food we eat. So, here are a few proven ideas attendees who lost weight shared at The Course of 10,000 Days Weekend Retreat: skip breakfast; absolutely no “whites [salt, bread, sugar, dairy] during the work week; eat salads three times a week with light dressings; eat fish twice a week; include vegetables at least three times a week instead of French fries or chips; eat boiled food instead of fried foods; drink sparkling water or ice tea, and avoid sodas and juices that are loaded with sugar. do this and watch the pounds drop off you! But, remember, you also have to "Move!"
* Meditate. Don’t confuse meditation with prayer or having to go to church. Meditation is simply closing your eyes for 20-30 minutes a few times each week and allowing you mind to rest. Lay down on the bed or the living room floor and dim the lights. Sometimes, spa-type music can help you enter that state of calm and relaxation. This exercise will quiet your mind and help you relax, let go of today’s problems and reduce your stress levels. You'll be amazed at how refreshed you are when you're done.
* Set Goals. Set a few small goals for yourself every day. This could be part of your BAG It exercise mentioned earlier. By setting goals, you will continuously push yourself to aim at something you want to accomplish. In this way, you’ll always be striving to accomplish the goals you set. And, remember Dr. Ken Blanchard's goal setting formula for setting SMART Goals, which means: Specific, Measurable, Attainable, Realistic and Time certain.

I can guarantee you that if you’ll do these few things, your state of Wellness will improve. And, the healthier you are, the happier you will be. As always I look forward to your feedback. Let me know what works best for you.

About the Author. Tom Hinton is the author of 10,000 Days: The Rest of Your Life, the Best of Your Life! that is now available as an eBook or paperback at: www.Amazon.com Tom is a popular speaker on Work-Life Balance and Personal Growth topics. He also facilitates The Course of 10,000 Days retreat workshops. Contact: tom@tomhinton.com

The Wheel of Life

This article is the first in a series of eight by author Tom Hinton on the Wheel of Life


I realize it’s only November, but many people have asked me this question: “What can I do now to jump-start some of the positive changes I want to make in my life for next year?”

It’s a great question and here’s my response. Over the next eight weeks, I’ll be posting a series of eight brief articles that focus on each of the 8 elements in the Wheel of Life. Since I’ve been teaching The Course of 10,000 Days for the past six years, it’s become clear that the primary concerns and issues facing people are related to one or more elements in their Wheel of Life. So, together, we’ll explore these eight elements and, hopefully, shed some insight to help you move forward by making your next 10,000 days significant!

But, first, here’s some background on the Wheel of Life. Legend has it that the Buddha himself created the first depiction of the Wheel of Life -- or Bhavacakra -- as it’s referred to in Buddhism. The original Wheel of Life design adorns most Buddhist Temples.

Over the centuries, this concept has evolved to take on many different interpretations. For example, the version created by The Course of 10,000 Days equates eight equally important elements to its Wheel of Life. In no particular order, they are: Spirituality, Relationships, Environment, Career, Money, Wellness, Romance, and Fun & Recreation.

This article will focus on Environment. When we use the term Environment in The Course of 10,000 Days, we mean the following: What is the living, working, cultural and growth environment you currently exist in?

What’s fascinating to me is that 99% of the people who enroll in The Course of 10,000 Days have never given a moment’s thought to this aspect of their lives. Ironically, it isn’t until we think about retirement that the issue of Environment even surfaces. And, frankly, most people define Environment as “where they want to live when they retire.” But, this is only one aspect of Environment. The bigger picture must take into consideration not only where you live, but also where you work, the people you associate with, your ability to grow and develop as a person and spiritual being, and your ability to spend time developing your talents and gifts. Now you can see why Environment is so critical to one’s success in life and our ability to achieve life balance.

So, here’s your assignment for this week. Take a sheet of paper and turn it sideways (landscape version). Across the top of the page, draw five columns and label each one as follows: Where I Live; Where I Work; People I Associate With; My Ability to Grow; and, How I Spend my Time.

Then, in each of the columns, write your responses to the following questions:
• What are the positive aspects of __________ [where I live, where I work, etc.]?
• What are the negative aspects of __________ [where I live, where I work, etc.]?
• What steps can I take in the next 30 days to change the negative to a positive in each of these five areas?
• What action will I take today (or the next 24 hours) to implement that change?

Here’s an example of how one 52 year-old female student at The Course of 10,000 Days Weekend Retreat responded to the question: “Where I Live?”

-- Positive Aspects include: close to my 84 year-old mother; it’s where I work; I have a small circle of friends; I’ve lived here 33 years and know the area including shops, bank, and my church; I enjoy the four seasons.

-- Negative Aspects include: it’s cold and dreary in the winter (Midwest USA) and it’s humid in the summer; I stay indoors too much because of the weather and don’t exercise; I have a job but I’m not advancing in terms of pay or position; very little culture other than a movie theater in my small town; my two best friends are approaching retirement and talking about moving to Florida; my church is in turmoil because of sex scandal issues with a former minister; my company has laid off 12% of its 400 employees and I feel insecure in this job and economy; my two sisters live near Atlanta with their kids; I feel obligated to care for Mom since I’m the only sibling still living in the same town where we grew up; I'm single and there's very little social life or privacy in a small town.

-- Steps I Can Take in the Next 30 Days include: I’m going to start researching new places to live in Florida or Georgia; I’m going to talk to Mom about relocating; I’m going to update my resume and put out some feelers. I’m going to tell my sisters I’ve decided to relocate as soon as possible, which they’ve encouraged me to do.

-- What Actions will I take Today? I will talk to Mom at lunch today about the benefits of moving to a warmer climate near her daughters and four grandchildren; I will update my resume; I will Google similar companies in my industry to see who is hiring.

There’s a great expression we use in The Course of 10,000 Days that goes like this: Nothing happens until you commit to doing something and then act! What this exercise will help you do is simply that – commit to doing something and then act.

While your situation is different and unique, no one is hopeless or helpless. You can do something to improve your life and take steps to make the rest of your life, the best of your life! So, start now by evaluating your Environment!

About the Author. Tom Hinton is the author of 10,000 Days: The Rest of Your Life, the Best of Your Life! that is now available as an eBook or paperback at: www.Amazon.com Tom is a popular speaker on Work-Life Balance and Personal Growth topics. He also facilitates The Course of 10,000 Days retreat workshops. Contact: tom@tomhinton.com