Tag: Commitment

The 500 Day Challenge

Everything these days seems to be about speed: dating, weight-loss, ways to transform your life. It is as if life is running away from us and if we do not act fast, we shall have missed the opportunity. Yet, we are living longer than ever and have more free time than our ancestors would have dreamed of. If there were ever a moment in history when time really was on our side, it would be now.

Further, easy gains, like fast food, only give us a quick fix. They do not satisfy and they certainly do not endure. For those making these products, this is the whole point. You will keep coming back for more: always hungry, always eager for ways to fill that empty space. We know in our hearts that it won’t work, can’t work, but it just all seems so much easier.

It may fill you up, but does it satisfy? Image: Brett Jordan on Unsplash

What do you want to achieve?

So what I am proposing is this – that in one area of your life, where you would like to explore your creativity or to achieve a particular goal, you give it a real shot at success. The 500 day part is somewhat arbitrary and I’ll explain it in a moment, but 500 days of regular practice of absolutely anything is bound to bring very satisfying results.

According to the European Journal of Social Psychology (2009) it takes between 18 and 254 days to form a habit. The wide variation depends on the person and the new habit that you wish to form, but it suggests that absolutely anyone could achieve a good habit within this time frame.

So what would you like to do? Learn the cello? Paint? Write a book? None of these things can be tackled in an afternoon. They take a life-time. Yet, if we do not start now, when will we?

There is one waiting for you! Image: Mak on Unsplash

All my life, I’ve loved the cello, but I played piano and never thought to ask to add another instrument. I must have mentioned this once too often and my husband called my bluff. For my 45th birthday, he gave me a cello. It was a thing of great beauty and I knew then that I would have to organise lessons and start practising!

My days were crammed with teaching, corralling my teenage sons and running a household. When on earth would I find time to practise? But I did, and I made very good progress until, unfortunately, back problems forced me to stop. Was it worth it? Absolutely. That half hour or so a day puzzling out the intricacies of fingering and bowing and music were often the most peaceful and happiest.

500 days

Which brings us to the 500 day part. As those of you who have been following this blog know, I have been learning Swedish. Why? Because I love all things Swedish and hope one day to spend a good long time in that country. Equally, I know that learning a language is my best defence against the ravages that MS wreaks on my brain. Not the most sexy of reasons, I know, but I am quite certain that it is working: reducing brain fog and increasing my mental acuity.

This week, I shall reach my 500 days of learning through Duolingo. It also coincides with my finishing the course, which I am pleased to say, I now have. Needless to say, I am hardly fluent, but I certainly have at least a basic understanding of the language. Reading Pippi Longstocking in the original will hopefully involve only a foray into the diction every sentence or so rather than every other word.

Sweden here I come! Image: Axel Antas Bergkvist

Having completed my 500 days, I shall continue to learn the language, but the goal of finishing the course was what set me on the right path. If I am honest, I am only just beginning, but now that the habit is formed and I have made such progress, it won’t be difficult to continue.

Commitment is the key to happiness

If I have learned anything in life, it is the above. What brings us real and lasting joy needs to be earned, to be maintained, to be nurtured. Think of your dear friends. They are the ones we have known for many, many years, who have witnessed and supported us in joy and sorrow. We keep them because they are precious and we know committing to that friendship will require a little effort on our part. Yet, I doubt any of us would view it as hard work. The same applies to all our endeavours whether they be in relationships or skills. The time and effort we put in will match the rewards we take out.

It is hard to kick the trend. It is hard to go against the grain of a society in which the disposable is ubiquitous, cheap and so easy. It is hard to say that spending time caring for a garden every day is as scintillating as visiting different ones and certainly is less Instagrammable. But it is (and I love to visit new ones too!)

When we can ignore the hype of the latest, next thing and focus on what our hearts really crave, we will find a joy much deeper and more enduring than any instant experience. So I urge you to join me in committing to a goal you have long deferred. Give it the space and time it needs. 500 days is approximately 16 months, a tiny portion of our lives.

Let me know how you get on. I’m planning to try to play the cello again and hoping my back will cooperate. I will have to return to the beginning and will no doubt make a lot of unpleasant screeching, but I got there before and I can get there again. It will take time, as all good things do. And as we all know, Rom byggdes inte pa en dag. (Rome wasn’t built in a day)

Stepping into the Cold

If I could introduce you to a method that would decrease stress, improve your sleep and increase your resilience and all that it required was water, air and a yoga mat (optional), would you be interested?

Attentive readers will be aware that the last few posts have made reference to Wim Hof. And it is to his method that I refer.

My husband had told me about this ultra-athlete some time ago, marvelling at his feats of endurance – swimming under ice, marathons in extreme conditions and climbing a significant part of Everest in his shorts! They were amusing anecdotes and the sort of thing that makes you marvel at human capabilities, but that was all.

Beautiful, yes, but not somewhere I would go for a hike, or a swim! Image: Image: Stefan Ulrich on Unsplash

A nudge

Then, a few months ago at my OMS virtual meet up, Wim’s name was mentioned again. It seemed that he was someone who was good at teaching resilience and might just be helpful for those with MS. The universe, it seemed, was trying to tell me something.

After the call, I do what I always do when faced with an unknown: research. There is plenty of information out there on the web (though I strongly suggest that you refer only to the official sites) and yes, it seemed that his method could aid those with autoimmune disorders such as my own.

There is no cure for my condition, only ways to mitigate it. Surely, this was worth a try. So I began with the breathing exercise that I found on-line for two weeks to see if I could manage it and if it seemed to do any good. It did. My sleep, which is always interrupted and sketchy at best, improved dramatically. If I woke with a dead limb, or a spastic pain in my legs, I simply acknowledged it, did a bit wiggling and fell back to sleep.

Inspiration

This word is derived from the Latin, inspirare, meaning to breathe, so it works on both counts. By practising a form of controlled breathing, one can literally become inspired. Filling the body and brain with oxygen enables it to function at its very best. It is also likely to increase your spiritual well-being, as the practice is a form of meditation.

I am not going to attempt to describe or explain the method here. It is vital that you follow the instructions carefully and do not jump ahead of your abilities. This is heady stuff! Instead, I shall give you a taster led by Wim.

Yes, he is a bit of a hippy, and yes, some of it may seem a little ‘far out’, but for me, this simply added to the entertainment.

Taking the plunge

Since the breathing had worked well, I decided to go a little further. With Covid-19 swirling about, anything that might increase my lung strength and help my rather weedy immune system was worth investing in.

My husband was still on furlough at the time and is always up for a challenge, so we decided to do the on-line course of ten weeks.

One of the key components of the method is exposure to the cold, and again, this must be done very gradually and carefully (or you risk hypothermia). Thirty seconds of cold shower after a warm one didn’t seem bad at all, but sadly, this was the easy bit. As the course progressed, the time spent in the cold increased from thirty seconds to five minutes with no warm bit at all. Ideally, we should have taken an ice-bath, but since our house doesn’t have a tub, we sadly had to pass on that one.

Because this is done incrementally, it is surprisingly manageable. I find singing (very loudly) helps distract me from the initial sting of the cold and also helps me keep to the allocated time. Now, much to my disgust, I find a hot shower quite unpleasant and only have a luke warm one on days I wash my hair, followed by cold. (I have my limits!)

A much better and more enjoyable way to gain the benefits of cold immersion, is to swim in open water. And for the weeks before we gained our puppy, Hermione, we did.

The sea! The sea! Image: Karen Costello-McFeat

Since we can’t leave the wee mite, just yet, we have reverted to the shower for our daily cold dose, but it really isn’t the same.

Research on cold/wild water swimming has shown that it can bring considerable benefits by creating resilience to stress, better mental health and a more active immune system. One of the most significant benefits for me is that it decreases inflammation – the cause of so much MS/autoimmune chaos.

If you wish to read further about the benefits of cold immersion, I recommend the BBC science magazine: https://www.sciencefocus.com/the-human-body/cold-water-swimming-why-an-icy-dip-is-good-for-your-mental-and-physical-health/

Though I cannot say that I exactly enjoy cold showers, they do serve their purpose. Since doing them regularly, my stress levels and anxiety are definitely reduced. I sleep better and I have a much greater sense of my capabilities. Managing a difficult, if small, challenge each morning, sets me up in a positive way. Most significantly, I have much more energy – needing less rest in the day and being alert for more of it.

Yoga

For the course, yoga was the exercise component of the programme. Great! I thought to myself. I practise yoga often and this is something even I can do. Well, I was right and I was wrong. With my own meditation yoga, I do it lying down and am always very impressed with myself when I can get up again. It is extraordinarily gently and slow. Wim’s yoga, taught by an excellent instructor, was anything but. I was up and down like a yo-yo and every new lesson involved increasingly difficult poses.

As with all the above, it was taught in a way that allowed you to go at your own pace and honouring your own limits. Amazingly, I managed nearly everything, if only in their easier versions and was once again surprised at what was possible.

Can’t do that one – but I can dream! Image: MaryJoy Caballero on Unsplash

Commitment

The third pillar of Wim Hof’s method is commitment. And I can see why. It is only through constant repetition of activities that we gain strength and resilience; it is only through stretching ourselves that we grow.

Even with these excellent tools, there is a limit to where I can go. MS is peculiar in that one can train and train and get fitter, only to slide back . But I reason that if this training takes me a little further, that the slide back does not go all the way, I will still be better off. And any progression with a degenerative disease is definitely a plus.

I once wrote a quote for the children and stuck it on the fridge. It read: ‘Commitment is the key to happiness’. And I would stand by it today. Whatever path you take to improve or maintain your well-being, commitment is key. The plus side is that once a helpful action becomes habit, it becomes easier. The downside is that I shall be taking cold showers for a very long time.