10 reasons why I run a mile every day

The secret of your future is hidden in your daily routine” Mike Murdock 

There are many reasons why I have decided to run a mile daily. Here are ten

  1. A mile run is easy to fit into the day. It takes me around ten minutes to run the mile and this is very achievable on a daily basis.
  2. It is a short enough distance to avoid injury.
  3. Over a year I run 365 miles which is the same as 14 marathons.
  4. It burns about 60,000 calories a year and probably more as the metabolic rate is kept high.
  5. The run can be done anywhere:- from home, from work or on holiday. There can be no excuses to move.
  6. I am able to challenge myself easily within the mile by incorporating a few faster segments.
  7. I don’t need to procrastinate about going for the run as I know it will be over quite quickly. The psychological barrier is easily broken.
  8. I do not need to think when I will be exercising as I know it is everyday.
  9. My metabolic rate is kept high because it is always being given a daily boost.
  10. As I run everyday I tend to have more energy throughout the day and am much more positive about everything else in life.

1 mile run

The image above is from here


15 more highly effective habits of people I know

effective people

Stephen R Covey wrote a while ago about the seven habits of highly effective habits. These were

1. Be proactive
2. Begin with the end in mind
3. Put first things first
4. Think win-win
5. Seek first to understand then to be understood.
5. Synergise
7. Sharpen the saw – in other words look after yourself so you are able to do a good job.

I thought it would be a useful exercise to make a list of some of the qualities that the highly effectively people I know have at work, social and family life. Here are fifteen more that follow on from a post I wrote earlier.

1. Will eat healthy snacks throughout the day if hungry.

2.  Are regarded highly by other people and are know for doing a few things well.

3.  Will listen to advice and if they are in charge of someone will expect 80% from them and are happy to complete 20% together.

4.  Are happy to say no and in time people know what to ask of them or not.

5.  When you are speaking to them they make you feel as I’d you are the most important thing at that time.

6.  Do not take work e-mails with them on their phones and other gadgets.

7.  Keep on contact with their family on a regular basis.

8.  Will go the extra mile for someone but will have their friendship abused.

9.  Are not addicted to there phones and happy to leave them behind for a morning without thinking their world is going to collapse.

10.  Live for the moment and do not say they are tired as something to say. They will use change of activity to motivate them.

11. Good humour, always tries to see the funny side of situations.

12. Are realistic and are not inflexible as to always take a black and white approach.

13.  Use digital sticky notes on the desktop as reminders.

14.  Are not utter perfectionists.

15. Don’t think about money but just the work and task in hand.

15 highly effective habits of people I know

The late Stephen R Covey wrote a while ago about the seven habits of highly effective habits. These were

1. Be proactive
2. Begin with the end in mind
3. Put first things first
4. Think win-win
5. Seek first to understand then to be understood.
5. Synergise
7. Sharpen the saw – in other words look after yourself so you are able to do a good job.

I thought it would be a useful exercise to make a list of some of the qualities that the highly effectively people I know have This includes work, social and family life.

Here we go – just 15 of them in this post.

1. Always arrive to work early and in good time.

2. Always dress smart. If not business like then in good looking clothes.

3. Are quick to respond to e-mails but do not necessarily have their e-mails open all the time. Check them a few times a day.

4. Tend to be good at finding their own quiet zone. Body language which means do not interrupt or sit in a regular place which tells everyone else there working.

5. Are friendly but not over friendly or familiar. Do not readily enter into gossip.

6. Often arrive to work not by car. Exercise in such as cycling.

7. Will divide larger tasks into smaller ones and plan exactly each task will be done.

8. Will have a good sense of the annual Calender I.e when holidays are, when holidays can be taken.

9. Have a clear desktop apart from a few clearly labelled folders.

10. As computers once crammed with documents and other important files can slow right down and waste valuable time people I know will save all these files on an external drive, either a USB stick or something larger.

11. Take pictures of or scan important documents such as passports and driving licences.

12. Work hard when at work. Relax properly when relaxing.

13. Home means home and if they have to work will time it precisely.

14. Have groups of friends that are away from work friends/colleagues.

15. Are members of a focus group such as a walking, cycling, rowing or running club.

Hope you find these useful.

I would love to think of the people that you know and comment on what you think makes them effective.


The image above is from here.

How to have healthy day

healthy day

Sometimes we can’t help but have a day of indulgence. This may involve a large breakfast that you don’t normally have, the piece of cake you shouldn’t have had but couldn’t resist because you we’re with friends.

After a day like this you can feel bloated and your body tries to cash it can’t honour. We often want a healthy day after a day like this but how can you achieve it.

Here is a checklist of things to do to have a good day. If you can manage 2 or more consecutive days like this even better. Let me know how you get on.

1. Skip breakfast and have a large glass of cold water instead.
2. Go for a mile run the first thing in the morning. Make sure it’s the first thing you do.
3. Limit yourself to an eating window. I find that if allowing myself to start eating at 1.00 in the afternoon and finishing eating at 9.00 in the evening is about right. This is an 8 hour eating window. This stops me snacking in the morning and prevents me from going to bed on a full and heavy stomach.
4. Make this day alcohol free.
5. Limit the amount for caffeine you have. Have a black coffee in the morning but then no more.
6. Don’t eat any bread, pasta or rice. Completely reduce the amount of carbohydrate that you have.
7. Carry a water bottle with you at all times and have regular sips.
8. If you want to snack then have nuts or berries such as raspberries or strawberries. I love to snack on cashew nuts.
9. If you must have something sweet then have a couple of squares of over 85 percent cocoa chocolate.
10. Don’t eat bread, rice and potatoes or if you must don’t eat as part of the last meal of your day.

If you have any more tips then please let me know.

Fourteen tips for easier travel



This image is from here.

Here are a few ideas to make travel a little easier. Travel should be life broadening and you should make it as simple as possible for yourself.

1. You will probably not need all that you pack. It is better to pack much lighter and limit yourself to the essential. There is no need to cram your case before you leave with everything under the sun. Think about how many days you will be away for and pack accordingly. Taking some travel wash can allow you to pack less.

2. Take your time at the airport. Allow yourself plenty of time but don’t rush through the different stages. It is not worth dashing through check in, running through customs and then checking the departures every thirty seconds until it says ‘go to gate’. Try to relax and have a coffee and read a bit. Be aware but don’t panic.

3. Have a clear see through folder to put all your essential paperwork in. Ask yourself, do you need a paper version e.g travel insurance or do you have it on your email stored on a gadget you are carrying with you. The folder is easy to find, you can see what is in it and  you can keep everything in one place. Another approach is to put everything important into the casing of something you will never want to lose e.g laptop skin.

Typical items might include

  • Passport
  • Visa information
  • Travel insurance
  • Car park details
  • Hotel confirmation – they don’t tend to ask for this these days and just want your passport and grab details from there.

4. If you can afford the time spend 15 minutes away from the people you are with so you can have time to look where you want and can relax for a short while in your own time. Other people can add to the stress of the ‘airport experience’.

5. If you can afford it you may be better organising a meet and greet service from departures. This great little service will take your car away from you as you leave and have it waiting for you as you arrive. This takes the stress of parking yourself about 10 miles away from the terminal and then finding it again when you come back. If you book early enough online it is often not much more expensive. There are many companies that offer this type of service.

6. It is better not to use a guide book if you can avoid it. If you are visiting a city for the first time then the most obvious way of knowing what to see is to use a guide bought from a massive choice at your local book store. Although this will give you lots of information ( most that you won’t need) it is better just to walk around curiously and see what you see. Use the tourist information and ask ” what are the best things to do”. There are often little leaflets that will tell you for free what to do. You can sometimes find a timeline telling you what to do morning, afternoon and night. In my experience guide books can add problems, cause disappointment and are usually redundant once you get there.

7. Avoid set meals in restaurants. It is better to go somewhere to eat off the beaten track and not on the tourist trail. Eat where the locals eat and choose just a main course but a good quality one instead of ore prepared set menus.

8. Think about the number of digital photographs you will take. Taking photos is a great way of capturing the moment and keeping those memories forever. Digital cameras allow us take what it feels like limitless photos many of which we will not look at. Set yourself a limit of ten a day and stick to it. This will make you think carefully how many you take. If you do take more then simply delete until you are left with the ten best ones. Think about how many people shots versus scenery shots you will take. Think about where your old photos are now. Are they still on the camera you are using? Are they in a folder that you never look at. Try to do something useful with them that are useful to you. Don’t assume that everyone else will be interested in other peoples photographs. Think about how you feel when looking at others photographs.

9. An open top tour bus can be a good and cheap way of seeing a lot. The tickets usually allow you to hop on and hop off all day taking you from one sight to another. You may not want to get of much but just admire the views.

10. Hiring a bike is a great way of exploring and feel as though you are keeping fit too. There is usually the option to simply hire yourself or have a guide tour with someone leading.

11. It’s a good idea to buy a currency converter app for your smart phone or gadget. It is really useful to be able to work out how much things cost quickly and easily. There are many ones available both free and at a small cost. Choose one which doesn’t require you to be online to use. Most apps will find the most up to date currency rate so you don’t have too.

12. You don’t need to take as much money with you as you think. Cash machines will offer a better rate than you can get at home and there will be plenty of them.

13. Hiring a car may add  considerably to the stress of the holiday, especially for the driver. Think about alternatives such as organised trips. You do not have to go through the tour operators but got through the many other that you will see as you walk.

14. Don’t get obsessed with other peoples reviews on sites such as trip advisor and other sites. Go and see for yourself and don’t got with any preconceived ideas.

Any more ideas?

The 30 minute intuitive throw out

Our intuition is a very powerful mind tool that can be used in many situations. My mother has a saying of “If in doubt don’t” which sounds simple but is very effective if used often enough.

Yesterday I spent 30 minutes in the house de-cluttering using my intuition. I randomly looked at things and ask the question “Do I need to keep it”? The first answer that came into my head was the answer I went with. Mostly the answer no came and second came the answer yes. If the answer maybe came then I took it as a keep. It amazed me how much stuff I could throw away. I felt really good doing it and was such an invigorating experience. We just don’t need half the things we have and these things get in our way and pollute our balance.

Why don’t you spend 30 minutes in your house and start filtering out things you don’t need using your intuition. Give it a go and let me know how you get on.


The image in this post is from here.