12 Tiny Changes #4: UNPLUG

Our change for this week: UNPLUG at night.

By this I mean, turn off your phone or put it on the "Do Not Disturb" setting. This can mean your iPad, laptop, etc....but especially your phone. Even better: do all of that, and set it out of reach so that you're not tempted to check it if you wake up in the middle of the night.

Even better: put it down and don't check it for at least 30-60 minutes before you go to bed.

The light that phones emit tell your brain that it's time to be awake. Using the "warm light" setting in the evening helps, but part of the problem with checking it before you go to bed is that whatever you see gets your brain thinking when your brain needs to be getting ready for sleep.

We will talk more about sleep hygiene in the coming weeks, but for now, keep it simple. For the 9 hours you should be sleeping and getting ready to sleep, put the phone down.

It can wait. Really.

PLEASE VOTE for SNATS clinicians

Hi folks,

We need to submit a budget request by Friday, 2/9, so please vote on the poll (see right) on what kind of clinician you would like for the fall. You may vote for more than one! If you'd like to elaborate on "Other," please post a comment here and I will publish. If you'd like to elaborate on what voice type you'd like for a singer/teacher, do the same here.

Please vote no later than 5pm Wednesday.

Thanks!

Performance Class 2.2.18

Dr. Kris's students will meet in the Dance Studio: Dr. Cho's and Prof. Doss's will meet in HRH.

See you then!

12 Tiny Changes #3

Eat breakfast. At this point, just eating breakfast at all may be change enough for some of you.

Remember why it's called break-fast: you are breaking a fast. For most of us, that means we have not eaten anything for 8-10 hours, so blood sugar is very low. Can't concentrate in your morning class? Perhaps it's because you haven't eaten! Getting your blood sugar up to functional levels will help you think more clearly, manage your cravings throughout the day, and prevent the urge to gorge when you finally do eat.

So eat something, preferably soon after you wake up. For now, especially for those of you who usually skip breakfast, it can be anything. Bland is fine if this is new to you. Keep it simple: cereal, a banana, yoghurt, granola bar, or a protein shake.

For those of you who already eat breakfast, try adding or increasing the amount of protein you eat at breakfast. Add a hard-boiled egg or two, or throw in some protein mix to your morning smoothie.

More on breakfast later!

Performance Class

All together in HRH tomorrow. We will review how to sign up to sing in class.

Tiny Change #2: BREATHE

I know what you're thinking.

Breathing is not a "tiny change," it's a regular occurrence.

You may think that. But do you actually take a little time, every day, to think about nothing but your breathing?

Try this: as you inhale, think, "I am breathing in." As you exhale, think, "I am breathing out." If that's too complicated, you can simply think "inhale" and "exhale." Using those words as an anchor allows us to focus our attention on one thing--the breath--rather than the myriad of thoughts that buzz through our minds at any given moment. If and when you become aware of thoughts rather than your focus on the breath, gently (this is important! Gently) bring your awareness back to the breath. No need to berate yourself for thinking: it's what our brains do. Be nice to yourself.

It's not easy. You'll find your mind wandering, probably almost immediately. Some days are harder than others. But with practice, especially daily practice, it gets easier. Think of your brain as a puppy: we are simply training it, not spanking it.

And the best part is all of the health benefits: lower blood pressure, reduced risk of heart disease, stronger immune system, lower anxiety levels, better short-term memory. Anyone think that might be helpful while you're in college?

Here's a suggestion: try it for ten minutes a day. If that's too much, try five minutes. You can try it first thing in the morning to start your day off in a calm manner, or at the end of the day to wind down, or halfway through your practice session when your mind feels overwhelmed. If you like, listen to an app that has repetitive sounds that are relaxing like ocean waves, rain, etc. I like the Insight Timer app because I can set the timer and use an ambient sound. Try to avoid music, as we tend to listen to it and get involved in it rather than focus on the breath.

Many people feel afterward as if they've taken a refreshing nap.

Third week of class

Read Chapter Two and Three of the Greene book, and journal on your perceptions. If ready and assigned to do so, sing in class and record your performance, as indicated in Chapter Two.