Andrew May is interviewed by Bob Kearsley for Business Essentials
Monday, September 8, 2008
Tuesday, August 26, 2008
Andrew May on 2UE - Elite Athletes
Andrew May talks to Steve Price about the Olympics and Elite Athletes
Tuesday, August 19, 2008
Andrew May on 2UE - Who runs the fastest at the Olympics
Andrew May talks to Steve Price in 2UE about why Jamaicans run faster
Andrew May on 2UE - Breaking World Records
Andrew May talks about world records at the olympics. Are the athletes really getting faster?
Thursday, August 14, 2008
How to avoid burnout
BNET Australia blogger Robert Gerrish speaks to performance and productivity expert Andrew May about how to function at your peak in the workplace.
Sunday, August 10, 2008
Andrew May on 2UE - Drug Cheats & City Surf Week 4
Andrew May talks to Steve Price about Drug cheats at the Olympics and Week 4 preparation for the city to surf
Sunday, August 3, 2008
Recharge 100
As published in Recharge Lounge
Our modern way of living teaches us that faster is better. Speed is the new king and our lives are measured in bits and bytes, dissected into milliseconds and micro-detail. Is it any wonder our health, relationships, sex lives and performance begin to suffer?
We are not designed to go flat out, around the clock. Life is meant to be a series of sprints interspersed with periods of rest and recovery. It is impossible to be ‘on’ 24/7. While we regularly need to boost the throttle into turbo drive and plough through those To Do lists, it is equally – and vitally – important to spend time in cruise mode, or time going slow. The challenge is our culture has conditioned us to think that slow is evil; slow is seen to be the enemy of achievement. Slow is perceived as weak, passive, soft. Nothing could be further from the truth.
The Slow Movement
As humans are becoming more and more disconnected from the things that really matter, the slow movement offers a return to a connected lifestyle. The slow movement? Yes, really. It’s a loosely connected international movement that’s aimed at providing an alternative to today’s fractured, fast-paced, and increasingly unhappy, overworked and burnt out world. It’s all about slowing down life’s pace, and taking time to enjoy the things that give us pleasure. It’s about reconnecting with food, with people, with place, with life: these are the things that offer us meaning.
Hapa Hapa
Hapa Hapa is Swahili for ‘slowly, slowly’, and this concept is much more part of the African culture. When I was a middle distance runner, every summer the Kenyans would come out and train with us for a few months. Looking back, I failed to heed the lessons they were teaching us. Train hard and recover hard. The Kenyans use to do 3 things – run, eat and sleep! In contrast, whenever I felt really tired I’d keep ploughing ahead (as do so many athletes) thinking that all I needed was to get some more miles in the bank and then everything would come good. In retrospect, I really do believe I would have run much faster if I had taken more notice of the Kenyans and rested more when I felt tired. In other words, adding some Hapa Hapa and going SLOW in order to go FAST.
Recovery in Sport
My good friend, David Misson, introduced a recovery system with the Sydney Swans a few years back where players accumulate 100 points each week to ensure they are recovering properly for the upcoming game. An elite AFL player can cover more than 20 km in a game, and the majority of this at high intensity. With so much energy being expended on game day, the primary focus in between games is managing injuries and getting the players ready to peak again, ready to perform. Each week the players tally their recovery activities, different tasks are weighted according to their ability to facilitate recovery for the upcoming game. An ice bath or a massage might be twenty points, yoga scores twenty-five points, an easy stretch ten points and so on. During the pointy end of the season, Misso gets the players to double their weekly targets and aims for 200 recovery points each week.
The Recovery Toolbox
The Recovery Toolbox is based on a format similar to Misso’s point system. In the business world we try and play a five-day test match every week, a Grand Slam every fortnight, and an AFL Grand Final every day. Is it any wonder we are continually tired?
The Recovery Toolbox combines both indoor and outdoor activities, with the total goal being 100 points a week. Add Indoor activities plus outdoor activities for the previous week and tally your score. How did you go?
Cross-recovering
So rather than getting 100 points by dancing four times a week (or choosing any of the other activities where you score 25 points four times a week!), I’d like you to accumulate points from a range of activities. You’ll notice these activities are predominantly ‘slow’ tasks. Fitness enthusiasts often feel ripped off when they first see this scale. Fitness junkies do everything hard and fast – but the simple fact is that going to the gym and belting out a Pump Class, or riding your bike up a mountain for four hours, while great for strength and cardiovascular fitness, doesn’t really help you recover and press the ‘re’ button.
30 weeks of 100 recovery points
Why don’t you give it a go? Set yourself a four week period and see how your scores add up.
For thirty weeks of the year I want you to flip the switch and make sure you focus on recovering properly. Think back to the Recovery Toolbox. Each week your goal is to get 100 recovery points. Why not buy a notebook and fill out your recovery points every week so you ensure that you make it up to your goal of 100 points, thirty weeks a year?
And what about the other twenty-two weeks of the year? You’re not entirely off the hook. The remainder of the time, your goal is to get a minimum of 70 points each week. So aim to get 100 points when you can, and when it’s just not possible, make it a 70-point week.
Happy recovering!
Andrew May is is considered Australia's leading expert on performance and productivity and is the author of the bestselling book, Flip the Switch. Andrew speaks at conferences across the globe, mentors CEO's and senior managers. He is published throughout national and international media, with regular segments on 2UE radio, Mix 106.5 Body and Soul and Channel Nine's TODAY show.
Our modern way of living teaches us that faster is better. Speed is the new king and our lives are measured in bits and bytes, dissected into milliseconds and micro-detail. Is it any wonder our health, relationships, sex lives and performance begin to suffer?
We are not designed to go flat out, around the clock. Life is meant to be a series of sprints interspersed with periods of rest and recovery. It is impossible to be ‘on’ 24/7. While we regularly need to boost the throttle into turbo drive and plough through those To Do lists, it is equally – and vitally – important to spend time in cruise mode, or time going slow. The challenge is our culture has conditioned us to think that slow is evil; slow is seen to be the enemy of achievement. Slow is perceived as weak, passive, soft. Nothing could be further from the truth.
The Slow Movement
As humans are becoming more and more disconnected from the things that really matter, the slow movement offers a return to a connected lifestyle. The slow movement? Yes, really. It’s a loosely connected international movement that’s aimed at providing an alternative to today’s fractured, fast-paced, and increasingly unhappy, overworked and burnt out world. It’s all about slowing down life’s pace, and taking time to enjoy the things that give us pleasure. It’s about reconnecting with food, with people, with place, with life: these are the things that offer us meaning.
Hapa Hapa
Hapa Hapa is Swahili for ‘slowly, slowly’, and this concept is much more part of the African culture. When I was a middle distance runner, every summer the Kenyans would come out and train with us for a few months. Looking back, I failed to heed the lessons they were teaching us. Train hard and recover hard. The Kenyans use to do 3 things – run, eat and sleep! In contrast, whenever I felt really tired I’d keep ploughing ahead (as do so many athletes) thinking that all I needed was to get some more miles in the bank and then everything would come good. In retrospect, I really do believe I would have run much faster if I had taken more notice of the Kenyans and rested more when I felt tired. In other words, adding some Hapa Hapa and going SLOW in order to go FAST.
Recovery in Sport
My good friend, David Misson, introduced a recovery system with the Sydney Swans a few years back where players accumulate 100 points each week to ensure they are recovering properly for the upcoming game. An elite AFL player can cover more than 20 km in a game, and the majority of this at high intensity. With so much energy being expended on game day, the primary focus in between games is managing injuries and getting the players ready to peak again, ready to perform. Each week the players tally their recovery activities, different tasks are weighted according to their ability to facilitate recovery for the upcoming game. An ice bath or a massage might be twenty points, yoga scores twenty-five points, an easy stretch ten points and so on. During the pointy end of the season, Misso gets the players to double their weekly targets and aims for 200 recovery points each week.
The Recovery Toolbox
The Recovery Toolbox is based on a format similar to Misso’s point system. In the business world we try and play a five-day test match every week, a Grand Slam every fortnight, and an AFL Grand Final every day. Is it any wonder we are continually tired?
The Recovery Toolbox combines both indoor and outdoor activities, with the total goal being 100 points a week. Add Indoor activities plus outdoor activities for the previous week and tally your score. How did you go?
Cross-recovering
So rather than getting 100 points by dancing four times a week (or choosing any of the other activities where you score 25 points four times a week!), I’d like you to accumulate points from a range of activities. You’ll notice these activities are predominantly ‘slow’ tasks. Fitness enthusiasts often feel ripped off when they first see this scale. Fitness junkies do everything hard and fast – but the simple fact is that going to the gym and belting out a Pump Class, or riding your bike up a mountain for four hours, while great for strength and cardiovascular fitness, doesn’t really help you recover and press the ‘re’ button.
30 weeks of 100 recovery points
Why don’t you give it a go? Set yourself a four week period and see how your scores add up.
For thirty weeks of the year I want you to flip the switch and make sure you focus on recovering properly. Think back to the Recovery Toolbox. Each week your goal is to get 100 recovery points. Why not buy a notebook and fill out your recovery points every week so you ensure that you make it up to your goal of 100 points, thirty weeks a year?
And what about the other twenty-two weeks of the year? You’re not entirely off the hook. The remainder of the time, your goal is to get a minimum of 70 points each week. So aim to get 100 points when you can, and when it’s just not possible, make it a 70-point week.
Happy recovering!
Andrew May is is considered Australia's leading expert on performance and productivity and is the author of the bestselling book, Flip the Switch. Andrew speaks at conferences across the globe, mentors CEO's and senior managers. He is published throughout national and international media, with regular segments on 2UE radio, Mix 106.5 Body and Soul and Channel Nine's TODAY show.
Andrew May on 2UE - City to Surf Week 3
Andrew May talks to Steve Price at 2UE about preparing for the City to Surf. Week 3 of a 4 part series
Monday, July 28, 2008
Andrew May on 2UE - City to Surf Week 2
Andrew May talks to Steve Price about training for the City to Surf - 3 weeks before the race
Tuesday, July 15, 2008
Andrew May on 2UE - City to Surf Week 1
Andrew May talks to Steve Price about preparing for the city to surf
Wednesday, July 2, 2008
Andrew May on 2UE - Paradox of Choice
Andrew May speaks to Steve Price about the Paradox of Choice
The Paradox of Choice
The shelves of supermarkets and shops are bulging with new choices, new brands and new products. But does the smorgasbord of options make us happy or is it turning us into a society paralysed by indecision?
Drinking milk as a kid
Remember when you went to the shops as a kid to buy some milk? My very first memories of buying milk – there was only one type – full cream. Then the milkman started delivering milk with two different coloured caps – red for full cream and yellow for low fat, very fancy. Fast-track a few years and we then had the choice of Skim or Lite White at the local corner store. Even that seemed pretty chic at the time. Last week I took a notepad to the supermarket (yeah I know, I probably should get some more interesting hobbies) and counted all of the different varieties of milk available at the supermarket. 41 different types of milk!
Vanilla to 212 types of ice-cream
Not finished with my counting experiments in the dairy section, I moved onto the really good stuff – the ice-cream. Now I can clearly remember as a kid when mum first bought a tub of Neapolitan home. Wow! We couldn’t believe our luck, three ice-creams in one. I love strawberry, my sister loves vanilla, dad loves chocolate and my brother loves all three. We were in ice-cream heaven. Back in the supermarket, after a quick count in the ice-cream section there are an unbelievable 212 different flavours, blends and combinations. If you think choosing ice cream is hard, then try sifting through 114 different options of breakfast cereal. There were even 10 different varieties of apples, so many choices just to keep the doctor away!
Disconcerted by denim
I was recently in New York and decided to wander into Abercrombie and Fitch to buy myself a new pair of denim jeans. ‘Would you like stone-wash, acid-wash, dirty-denim, distressed-denim or classic-denim?’ the super-attractive assistant named Claire asked above the background noise of disco music. ‘What type of fit are you after - relaxed fit, slim fit, baggy fit or extra baggy fit?’ And were you after straight leg, square cut, boot cut, cuffed jeans or classic cut?’ I must have looked totally lost as I just stared at Claire to try and make sense of the date-deluge I had just been sprayed with. ‘Don’t forget you can also choose between button-fly or zipper fly!’ she piped up gregariously.
90 minutes later I must have tried on more than 20 different types of jeans and I couldn’t decide which one I wanted. I ended up walking out of the shop empty handed and thought about finding a nearby pharmacy to grab some headache tablets.
The Paradox of Choice
No wonder we are getting more and more confused. With so many alternatives how can we possibly know what to choose? Barry Schwartz, in his book The Paradox of Choice, talks about ‘choice overload’. Anyone who has sifted through hundreds of cable TV options, 29 different types of mobile phone plans, trying to decide on a health-care plan, or trying to buy a pair of jeans knows exactly what this means.
A bewildering array of choices floods our exhausted brains, ultimately restricting instead of freeing us. We normally assume that more options will make us happier, but Schwartz argues the opposite is true, explaining that having all these choices actually goes so far as to erode our psychological well-being.
Choice and happiness
Researchers all over the world have been trying to measure happiness for decades, with the most widely used format called the ‘Satisfaction with Life Scale’. What has become increasingly obvious from these studies is that once a society’s level of per capita wealth crosses a threshold from poverty to adequate subsistence (about $20,000 AUS per person per year), further increases in national wealth has almost no effect on happiness. There are as many happy people in Poland as Japan – even though the average Japanese is 10 times richer than the average Pole! Being connected to others is much more important to subjective wellbeing than being rich or having abundance of choice.
Cutting down options makes it easier
Sheen Iyengar, a psychologist from Columbia University conducted a well known experiment a few years back. She set up a tasting booth of exotic gourmet jams near a fashionable grocery store in California. Some days 24 different types of jams were on display. Conventional wisdom tells us that the more choices available, the more people are likely to find something they like and therefore buy. Iyengar actually found the opposite to be true.
‘33% of those who stopped by the 6 choice booth ended up buying some jam, while only 3 percent of those who stopped by the 24 choice booth bought anything’.
Malcolm Gladwell points out ‘if you are given too many choices, if you are forced to consider much more than your unconscious is comfortable with, you get paralysed’.
Solutions for making it easier to choose
1. write a list of what you want and stick to it
2. set a timeline so you don’t get stuck shopping all day
3. ask family and friends for their shopping tips
4. buy items that compliment each other
5. remember the most expensive brands are not always the best
Reference sources
The Paradox of Choice, Why more is less. Barry Schwartz
Blink, Malcolm Gladwell
Spoilt for Choice, David Dale, Sydney Morning Herald, July, 2005.
The Paradox of Choice
The shelves of supermarkets and shops are bulging with new choices, new brands and new products. But does the smorgasbord of options make us happy or is it turning us into a society paralysed by indecision?
Drinking milk as a kid
Remember when you went to the shops as a kid to buy some milk? My very first memories of buying milk – there was only one type – full cream. Then the milkman started delivering milk with two different coloured caps – red for full cream and yellow for low fat, very fancy. Fast-track a few years and we then had the choice of Skim or Lite White at the local corner store. Even that seemed pretty chic at the time. Last week I took a notepad to the supermarket (yeah I know, I probably should get some more interesting hobbies) and counted all of the different varieties of milk available at the supermarket. 41 different types of milk!
Vanilla to 212 types of ice-cream
Not finished with my counting experiments in the dairy section, I moved onto the really good stuff – the ice-cream. Now I can clearly remember as a kid when mum first bought a tub of Neapolitan home. Wow! We couldn’t believe our luck, three ice-creams in one. I love strawberry, my sister loves vanilla, dad loves chocolate and my brother loves all three. We were in ice-cream heaven. Back in the supermarket, after a quick count in the ice-cream section there are an unbelievable 212 different flavours, blends and combinations. If you think choosing ice cream is hard, then try sifting through 114 different options of breakfast cereal. There were even 10 different varieties of apples, so many choices just to keep the doctor away!
Disconcerted by denim
I was recently in New York and decided to wander into Abercrombie and Fitch to buy myself a new pair of denim jeans. ‘Would you like stone-wash, acid-wash, dirty-denim, distressed-denim or classic-denim?’ the super-attractive assistant named Claire asked above the background noise of disco music. ‘What type of fit are you after - relaxed fit, slim fit, baggy fit or extra baggy fit?’ And were you after straight leg, square cut, boot cut, cuffed jeans or classic cut?’ I must have looked totally lost as I just stared at Claire to try and make sense of the date-deluge I had just been sprayed with. ‘Don’t forget you can also choose between button-fly or zipper fly!’ she piped up gregariously.
90 minutes later I must have tried on more than 20 different types of jeans and I couldn’t decide which one I wanted. I ended up walking out of the shop empty handed and thought about finding a nearby pharmacy to grab some headache tablets.
The Paradox of Choice
No wonder we are getting more and more confused. With so many alternatives how can we possibly know what to choose? Barry Schwartz, in his book The Paradox of Choice, talks about ‘choice overload’. Anyone who has sifted through hundreds of cable TV options, 29 different types of mobile phone plans, trying to decide on a health-care plan, or trying to buy a pair of jeans knows exactly what this means.
A bewildering array of choices floods our exhausted brains, ultimately restricting instead of freeing us. We normally assume that more options will make us happier, but Schwartz argues the opposite is true, explaining that having all these choices actually goes so far as to erode our psychological well-being.
Choice and happiness
Researchers all over the world have been trying to measure happiness for decades, with the most widely used format called the ‘Satisfaction with Life Scale’. What has become increasingly obvious from these studies is that once a society’s level of per capita wealth crosses a threshold from poverty to adequate subsistence (about $20,000 AUS per person per year), further increases in national wealth has almost no effect on happiness. There are as many happy people in Poland as Japan – even though the average Japanese is 10 times richer than the average Pole! Being connected to others is much more important to subjective wellbeing than being rich or having abundance of choice.
Cutting down options makes it easier
Sheen Iyengar, a psychologist from Columbia University conducted a well known experiment a few years back. She set up a tasting booth of exotic gourmet jams near a fashionable grocery store in California. Some days 24 different types of jams were on display. Conventional wisdom tells us that the more choices available, the more people are likely to find something they like and therefore buy. Iyengar actually found the opposite to be true.
‘33% of those who stopped by the 6 choice booth ended up buying some jam, while only 3 percent of those who stopped by the 24 choice booth bought anything’.
Malcolm Gladwell points out ‘if you are given too many choices, if you are forced to consider much more than your unconscious is comfortable with, you get paralysed’.
Solutions for making it easier to choose
1. write a list of what you want and stick to it
2. set a timeline so you don’t get stuck shopping all day
3. ask family and friends for their shopping tips
4. buy items that compliment each other
5. remember the most expensive brands are not always the best
Reference sources
The Paradox of Choice, Why more is less. Barry Schwartz
Blink, Malcolm Gladwell
Spoilt for Choice, David Dale, Sydney Morning Herald, July, 2005.
Sunday, June 15, 2008
Andrew May on The Today Show - De-stress your life
Click here to see the De-stress your life segment on the Today Show
Australians are among the most stressed out people on the planet. Nearly 80 percent of Aussies say they feel stress on a regular basis.
TODAY Show life coach Andrew May explains the symptoms of stress and shares his top five tips for managing stress.
”We are definitely facing different catalysts of stress these days and stress is on the rise as a consequence,” explains Mr May.
Traditionally stress was mainly caused by environmental problems such as drought, fire and floods however today lifestyle factors and work are causing us to stress out.
”Stress has always excited however in the past it came and went, today it’s constant,” he says.
Mr May believes people feel controlled by work, debt, technology, time and other people's demands which leads to feeling overwhelmed and as though we can’t switch off.
”Although different people respond to stress in different ways there are common physical and emotional signs to look out for,” he says.
Manifestations of stress generally fall into four categories: physical, mental, emotional and behavioural processes.
Physical symptoms include: fatigue, headache, insomnia, muscle aches/stiffness (especially neck, shoulders and low back), heart palpitations, chest pains, abdominal cramps, nausea, trembling, cold extremities, flushing or sweating and frequent colds.
Stress can impact our mental processes and lead to decreases in concentration and memory, indecisiveness, mind racing and confusion.
”Another common symptom of stress is the loss of sense of humour,” May explains.
On an emotional level stress can lead to feelings of anxiety, nervousness, depression, anger, frustration, worry, fear, irritability and impatience.
”Stress will also impact on behaviour,” he explains. “Common characteristics of stress include pacing, fidgeting, increased eating, smoking, drinking, crying, yelling, swearing, blaming others and in severe cases people can become violent.”
Mr May believes in many people stress builds up because people do not take time out to de-stress and unwind.
”Managing stress is an essential skill to thrive in today's frantically paced world,” he says. “There are several simple ways to decrease your stress levels which will make an unbelievable difference on your quality of life.”
Mr May’s top five ways for managing include relaxation, taking time out to recharge, asking for help, improving your personal skills and putting things into context.
”A great exercise to reduce stress is to make a list of all the things that make you feel stressed,” says Mr May. “Once identified, try and relax in these situations and where possible tackle the source of the stress.”
Other stress busting tips include avoiding multi-tasking and doing jobs in order of importance.
”Regular exercise is also great for relaxation,” says May. “Cycling, jogging, swimming and working out in the gym are ideal ways of reducing tension caused by stress.”
Mr May’s top five tips to manage stress
* Hit the relaxation response: learn techniques like meditation and yoga or try listening to music.
* Improve skills: stronger communication, organisational and time management skills will all help effectively deal with stressful situations.
* Big picture thinking: try and put your stress into context and don’t sweat it over the little things.
* Recharge: take mental physical breaks. Find ways to escape in your spare time and build in regular holidays and breaks.
* Ask for help: stick your hand up and ask for help and support.
Click here to see the segment on the Today Show
Australians are among the most stressed out people on the planet. Nearly 80 percent of Aussies say they feel stress on a regular basis.
TODAY Show life coach Andrew May explains the symptoms of stress and shares his top five tips for managing stress.
”We are definitely facing different catalysts of stress these days and stress is on the rise as a consequence,” explains Mr May.
Traditionally stress was mainly caused by environmental problems such as drought, fire and floods however today lifestyle factors and work are causing us to stress out.
”Stress has always excited however in the past it came and went, today it’s constant,” he says.
Mr May believes people feel controlled by work, debt, technology, time and other people's demands which leads to feeling overwhelmed and as though we can’t switch off.
”Although different people respond to stress in different ways there are common physical and emotional signs to look out for,” he says.
Manifestations of stress generally fall into four categories: physical, mental, emotional and behavioural processes.
Physical symptoms include: fatigue, headache, insomnia, muscle aches/stiffness (especially neck, shoulders and low back), heart palpitations, chest pains, abdominal cramps, nausea, trembling, cold extremities, flushing or sweating and frequent colds.
Stress can impact our mental processes and lead to decreases in concentration and memory, indecisiveness, mind racing and confusion.
”Another common symptom of stress is the loss of sense of humour,” May explains.
On an emotional level stress can lead to feelings of anxiety, nervousness, depression, anger, frustration, worry, fear, irritability and impatience.
”Stress will also impact on behaviour,” he explains. “Common characteristics of stress include pacing, fidgeting, increased eating, smoking, drinking, crying, yelling, swearing, blaming others and in severe cases people can become violent.”
Mr May believes in many people stress builds up because people do not take time out to de-stress and unwind.
”Managing stress is an essential skill to thrive in today's frantically paced world,” he says. “There are several simple ways to decrease your stress levels which will make an unbelievable difference on your quality of life.”
Mr May’s top five ways for managing include relaxation, taking time out to recharge, asking for help, improving your personal skills and putting things into context.
”A great exercise to reduce stress is to make a list of all the things that make you feel stressed,” says Mr May. “Once identified, try and relax in these situations and where possible tackle the source of the stress.”
Other stress busting tips include avoiding multi-tasking and doing jobs in order of importance.
”Regular exercise is also great for relaxation,” says May. “Cycling, jogging, swimming and working out in the gym are ideal ways of reducing tension caused by stress.”
Mr May’s top five tips to manage stress
* Hit the relaxation response: learn techniques like meditation and yoga or try listening to music.
* Improve skills: stronger communication, organisational and time management skills will all help effectively deal with stressful situations.
* Big picture thinking: try and put your stress into context and don’t sweat it over the little things.
* Recharge: take mental physical breaks. Find ways to escape in your spare time and build in regular holidays and breaks.
* Ask for help: stick your hand up and ask for help and support.
Click here to see the segment on the Today Show
Wednesday, June 11, 2008
Monday, June 9, 2008
Andrew May on 106.5 Body & Soul talking Nomophobia
Andrew May talks about our addictions to Mobile Phones
Remember the ‘monster mobiles’ we used in the late 80’s and early 90’s? I remember back in high school when Mum and Dad were having a cuppa and sponge cake, proudly looking over the finished plans that had been dropped in by Macka the builder. ‘What’s he like?’ I asked, taking a huge bite. ‘Really successful,’ replied Mum. ‘He’s got a mobile phone’.
Today’s mobile phone is faster, lighter, stronger and more convergent than ever before. Not only do we use them to talk and text, they are a digital camera, movie camera, diary, phone book, GPS, radio, MP3 player, web browser, data storage device, encyclopedia, alarm clock, Dictaphone, personal organizer, flash light and a whole lot more.
Now don’t get me wrong, mobiles used wisely are a great productivity tool. But more and more people from teenagers to the twilight years are showing signs and symptoms of mobile addiction.
Are you a mobile addict?
1. Do you get anxious if you don’t get an instant response to an SMS?
2. Does the thought of turning your mobile off send you into a shiver?
3. When you go out to dinner, do you sit the mobile on the table in front of you?
4. Do you feel unloved if your phone doesn’t ring, ding or zing for a few hours?
5. When you hop off a plane or finish a movie, is the first thing you do to check your phone?
If you answered YES to any of the above – you may just suffer from mobile mania.
Mobiles in Australia
Researchers at the Queensland University of Technology (QUT) led a study on mobile phone addiction. They found the average Australian spends an hour a day making calls and sending text messages. 22% of respondents were classified as ‘heavy’ or ‘very heavy’ users spending up to 4 hours or more a day on their mobiles. Interestingly, only 11% of phone time measured in the survey was related to business.
Mobiles around the world
• 2 billion people worldwide are now hooked on to a mobile phone
• Half the people in the world are expected to have mobiles in the next 2 years
• 4 out of 10 young adults in Spain are considered mobile phone addicts
• 48% of Spaniards between 18 and 25 spend more than 4 hours a day talking and texting
• In South Korea, where 40.2M people from a total population of 49M have mobiles, the government is considering a ‘curfew’ limiting the amount of time teenagers spend on their phones
• Orange Tree Theatre in London has a zero tolerance policy to mobiles going off during productions and has a bonus waiting for the first actor to lead the entire cast off stage until the offender has been ejected from the theatre
• A Scandinavian chauffeur booked himself into a clinic for SMS addiction after his habit left him sending more than 300 text messages a day
• Psychologists are predicting mobile addiction will become one of the biggest issues over the next 5 years
Symptoms of mobile addiction
While the 5 questions were a bit of fun, hard core mobile addicts will tend to neglect obligations and even important activities like work or study, can drift apart from family and friends, send and answer messages throughout the night and the thought of switching off their phone can even cause anxiety. They also tend to suffer more from sleep disorders and sleeplessness. The majority of mobile phone addicts have low self esteem and feel the urge to be constantly in contact with other people via their metallic mobile devices.
What about teenagers?
Mobile addiction is becoming more and more of a problem for teenagers. Discovering whether or not your child is a mobile addict is not an easy task. It’s much easier to see if someone is sitting at their computer for 8 hours a day. Reasonable use of mobiles can be positive for social development, yet too much can lead to withdrawal and decreased face to face contact. It is a good idea for parents to be proactive and monitor their child’s mobile usage.
Mobile mantra
1. Practice turning your mobile off when at movies or sporting events – you don’t need it on 24/7
2. When you do need to concentrate or finish a project quickly – turn your mobile off to avoid interruptions
3. Go out to dinner with your loved ones, family, or friends – not your mobile. Turn it onto silent and put it in your pocket, not on the table!
4. Set some mobile hours – learn to turn it off at night
5. Don’t sleep with your message alert on – this can wake you up throughout the night and cause disrupted sleep patterns
6. If you do need to have your mobile on keep the ring tone on a quiet setting – the whole world doesn’t need to know that your phone is ringing!
7. Try going mobile free for a day or two – you might even enjoy the peace and silence.
Andrew May
Main sources:
Queensland University of Technology Mobile Survey; Sydney Morning Herald – Mobile phones becoming a major addiction; Global Technology Forum – Addicted to the phone; Science News
Remember the ‘monster mobiles’ we used in the late 80’s and early 90’s? I remember back in high school when Mum and Dad were having a cuppa and sponge cake, proudly looking over the finished plans that had been dropped in by Macka the builder. ‘What’s he like?’ I asked, taking a huge bite. ‘Really successful,’ replied Mum. ‘He’s got a mobile phone’.
Today’s mobile phone is faster, lighter, stronger and more convergent than ever before. Not only do we use them to talk and text, they are a digital camera, movie camera, diary, phone book, GPS, radio, MP3 player, web browser, data storage device, encyclopedia, alarm clock, Dictaphone, personal organizer, flash light and a whole lot more.
Now don’t get me wrong, mobiles used wisely are a great productivity tool. But more and more people from teenagers to the twilight years are showing signs and symptoms of mobile addiction.
Are you a mobile addict?
1. Do you get anxious if you don’t get an instant response to an SMS?
2. Does the thought of turning your mobile off send you into a shiver?
3. When you go out to dinner, do you sit the mobile on the table in front of you?
4. Do you feel unloved if your phone doesn’t ring, ding or zing for a few hours?
5. When you hop off a plane or finish a movie, is the first thing you do to check your phone?
If you answered YES to any of the above – you may just suffer from mobile mania.
Mobiles in Australia
Researchers at the Queensland University of Technology (QUT) led a study on mobile phone addiction. They found the average Australian spends an hour a day making calls and sending text messages. 22% of respondents were classified as ‘heavy’ or ‘very heavy’ users spending up to 4 hours or more a day on their mobiles. Interestingly, only 11% of phone time measured in the survey was related to business.
Mobiles around the world
• 2 billion people worldwide are now hooked on to a mobile phone
• Half the people in the world are expected to have mobiles in the next 2 years
• 4 out of 10 young adults in Spain are considered mobile phone addicts
• 48% of Spaniards between 18 and 25 spend more than 4 hours a day talking and texting
• In South Korea, where 40.2M people from a total population of 49M have mobiles, the government is considering a ‘curfew’ limiting the amount of time teenagers spend on their phones
• Orange Tree Theatre in London has a zero tolerance policy to mobiles going off during productions and has a bonus waiting for the first actor to lead the entire cast off stage until the offender has been ejected from the theatre
• A Scandinavian chauffeur booked himself into a clinic for SMS addiction after his habit left him sending more than 300 text messages a day
• Psychologists are predicting mobile addiction will become one of the biggest issues over the next 5 years
Symptoms of mobile addiction
While the 5 questions were a bit of fun, hard core mobile addicts will tend to neglect obligations and even important activities like work or study, can drift apart from family and friends, send and answer messages throughout the night and the thought of switching off their phone can even cause anxiety. They also tend to suffer more from sleep disorders and sleeplessness. The majority of mobile phone addicts have low self esteem and feel the urge to be constantly in contact with other people via their metallic mobile devices.
What about teenagers?
Mobile addiction is becoming more and more of a problem for teenagers. Discovering whether or not your child is a mobile addict is not an easy task. It’s much easier to see if someone is sitting at their computer for 8 hours a day. Reasonable use of mobiles can be positive for social development, yet too much can lead to withdrawal and decreased face to face contact. It is a good idea for parents to be proactive and monitor their child’s mobile usage.
Mobile mantra
1. Practice turning your mobile off when at movies or sporting events – you don’t need it on 24/7
2. When you do need to concentrate or finish a project quickly – turn your mobile off to avoid interruptions
3. Go out to dinner with your loved ones, family, or friends – not your mobile. Turn it onto silent and put it in your pocket, not on the table!
4. Set some mobile hours – learn to turn it off at night
5. Don’t sleep with your message alert on – this can wake you up throughout the night and cause disrupted sleep patterns
6. If you do need to have your mobile on keep the ring tone on a quiet setting – the whole world doesn’t need to know that your phone is ringing!
7. Try going mobile free for a day or two – you might even enjoy the peace and silence.
Andrew May
Main sources:
Queensland University of Technology Mobile Survey; Sydney Morning Herald – Mobile phones becoming a major addiction; Global Technology Forum – Addicted to the phone; Science News
Wednesday, June 4, 2008
Tuesday, April 22, 2008
Andrew May on Mix 106.5 - Flip the Switch
Andrew May on Mix 106.5 Body & Soul Program talks Flip the Switch
Andrew may on 2UE - Back to Work Blues
Andrew May talks with Steve Price about the back to work blues
While everyone has different needs and requirements, try the following suggestions to help you wrangle the post holiday blues and get some bounce back in your step.
1. Get organised
A major reason many people feel down when they get back into work is the fact they are disorganised and spend the majority of the working day casing their tales. Use the first few weeks back at work as a genuine opportunity to get organised and set yourself up for a successful year ahead. Think about your own personal development for the year ahead. What skills will make you more productive? How about learning a new language or a musical instrument to stimulate different parts of the brain?
2. Plan your recovery
Holidays are an essential tool to help recover, refresh and recharge. Grab your diary and plan the year ahead. Lock in your next break and this will give you something to look forward to on the harder days. Also try and lock in 2 or 3 mini-breaks throughout the year. You have a much greater likelihood of this happening if you enter it in your diary.
3. 2 to 3 week window
Don’t make major life decisions in the first 2 or 3 weeks back from the summer break. Accept that your brain might still be on holidays for the first few weeks and go easy on yourself. Where possible, try and ease back into the working mould. Working a couple of weeks at a 50% load with reduces hours or working for 3 days a week can really help (just make sure you have pre-arranged this with your employer!) This is a great alternative for the first few weeks after an exciting summer break.
4. Boost energy levels
Make a pact to keep looking after yourself now you are back to work. Don’t go from one extreme to another. Make yourself accountable and walk or swim with a work colleague 2 mornings a week, eat healthy foods that help you think and concentrate throughout the day, get plenty of sleep. And build some FUN into your life. Just because you’re back in the office doesn’t mean the Fun Police have to hit you hard for the rest of the year!
5. Seek help if needed
While it’s not unusual to feel a little down in the first few weeks back at work, if this continues for more than a few weeks and you constantly feel down, sad or depressed please speak to your GP, a health professional or a psychologist/counsellor.
While everyone has different needs and requirements, try the following suggestions to help you wrangle the post holiday blues and get some bounce back in your step.
1. Get organised
A major reason many people feel down when they get back into work is the fact they are disorganised and spend the majority of the working day casing their tales. Use the first few weeks back at work as a genuine opportunity to get organised and set yourself up for a successful year ahead. Think about your own personal development for the year ahead. What skills will make you more productive? How about learning a new language or a musical instrument to stimulate different parts of the brain?
2. Plan your recovery
Holidays are an essential tool to help recover, refresh and recharge. Grab your diary and plan the year ahead. Lock in your next break and this will give you something to look forward to on the harder days. Also try and lock in 2 or 3 mini-breaks throughout the year. You have a much greater likelihood of this happening if you enter it in your diary.
3. 2 to 3 week window
Don’t make major life decisions in the first 2 or 3 weeks back from the summer break. Accept that your brain might still be on holidays for the first few weeks and go easy on yourself. Where possible, try and ease back into the working mould. Working a couple of weeks at a 50% load with reduces hours or working for 3 days a week can really help (just make sure you have pre-arranged this with your employer!) This is a great alternative for the first few weeks after an exciting summer break.
4. Boost energy levels
Make a pact to keep looking after yourself now you are back to work. Don’t go from one extreme to another. Make yourself accountable and walk or swim with a work colleague 2 mornings a week, eat healthy foods that help you think and concentrate throughout the day, get plenty of sleep. And build some FUN into your life. Just because you’re back in the office doesn’t mean the Fun Police have to hit you hard for the rest of the year!
5. Seek help if needed
While it’s not unusual to feel a little down in the first few weeks back at work, if this continues for more than a few weeks and you constantly feel down, sad or depressed please speak to your GP, a health professional or a psychologist/counsellor.
Monday, April 21, 2008
Andrew May on 2UE - Overcoming Adversity
Andrew May talks with Steve Price and Simon Katich from the Australia Cricket Team about overcoming adverstiy
Andrew May on 2UE - Mobile Mania
Andrew May speaks with Steve Price on 2UE about Mobile Phone Addiction
Remember the ‘monster mobiles’ we used in the late 80’s and early 90’s? Today’s mobile phone is faster, lighter, stronger and more convergent than ever before. Not only do we use them to talk and text, they are a digital camera, movie camera, diary, phone book, GPS, radio, MP3 player, web browser, data storage device, encyclopaedia, alarm clock, Dictaphone, personal organizer, flash light and a whole lot more.
Now don’t get me wrong, mobiles used wisely are a great productivity tool. But more and more people from teenagers to the twilight years are showing signs and symptoms of mobile addiction.
are you a mobile addict?
1. Do you get anxious if you don’t get an instant response to an SMS?
2. Does the thought of turning your mobile off send you into a shiver?
3. When you go out to dinner, do you sit the mobile on the table in front of you?
4. Do you feel unloved if your phone doesn’t ring, ding or zing for a few hours?
5. When you hop off a plane or finish a movie, is the first thing you do to check your
phone?
If you answered YES to any of the above – you may just suffer from mobile mania.
nomophobia
Getting married, starting a new job or going to the dentist have long been recognised as sources of great stress. But it seems they are now matched by a new, 21st century affliction – the fear of being out of mobile phone contact. A recent report reveals millions of people apparently suffer from ‘no mobile phobia’ which has been coined ‘nomophobia’. Mobile users have become so dependent on their mobile that discovering it is out of charge or misplaced sends stress levels soaring. A new British survey has revealed more than 13 million Britons fear being out of mobile phone contact. The researchers estimate nomophobia could affect up to 53 per cent of mobile phone users.
mobiles in australia
Researchers at the Queensland University of Technology (QUT) led a study on mobile phone addiction. They found the average Australian spends an hour a day making calls and sending text messages. 22% of respondents were classified as ‘heavy’ or ‘very heavy’ users spending up to 4 hours or more a day on their mobiles. Interestingly, only 11% of phone time measured in the survey was related to business.
mobiles around the world
• 2 billion people worldwide are now hooked on to a mobile phone
• Half the people in the world are expected to have mobiles in the next 2 years
• 4 out of 10 young adults in Spain are considered mobile phone addicts
• 48% of Spaniards between 18 and 25 spend more than 4 hours a day talking and texting
• In South Korea, where 40.2M people from a total population of 49M have mobiles, the government is considering a ‘curfew’ limiting the amount of time teenagers spend on their phones
• Orange Tree Theatre in London has a zero tolerance policy to mobiles going off during productions and has a bonus waiting for the first actor to lead the entire cast off stage until the offender has been ejected from the theatre
• A Scandinavian chauffeur booked himself into a clinic for SMS addiction after his habit left him sending more than 300 text messages a day
• Psychologists are predicting mobile addiction will become one of the biggest issues over the next 5 years
symptoms of mobile addiction
While the 5 questions were a bit of fun, hard core mobile addicts will tend to neglect obligations and even important activities like work or study, can drift apart from family and friends, send and answer messages throughout the night and the thought of switching off their phone can even cause anxiety. They also tend to suffer more from sleep disorders and sleeplessness. The majority of mobile phone addicts have low self esteem and feel the urge to be constantly in contact with other people via their metallic mobile devices.
what about teenagers?
Mobile addiction is becoming more and more of a problem for teenagers. Discovering whether or not your child is a mobile addict is not an easy task. It’s much easier to see if someone is sitting at their computer for 8 hours a day. Reasonable use of mobiles can be positive for social development, yet too much can lead to withdrawal and decreased face to face contact. It is a good idea for parents to be proactive and monitor their child’s mobile usage.
mobile mantra
1. Practice turning your mobile off when at movies or sporting events – you don’t need it on 24/7
2. When you do need to concentrate or finish a project quickly – turn your mobile off to avoid interruptions
3. Go out to dinner with your loved ones, family, or friends – not your mobile. Turn it onto silent and put it in your pocket, not on the table!
4. Set some mobile hours – learn to turn it off at night
5. Don’t sleep with your message alert on – this can wake you up throughout the night and cause disrupted sleep patterns
6. If you do need to have your mobile on keep the ring tone on a quiet setting – the whole world doesn’t need to know that your phone is ringing!
7. Try going mobile free for a day or two – you might even enjoy the peace and silence.
Andrew May
Main sources: Queensland University of Technology Mobile Survey; Sydney Morning Herald – Mobile phones becoming a major addiction; Global Technology Forum – Addicted to the phone; Science News
Remember the ‘monster mobiles’ we used in the late 80’s and early 90’s? Today’s mobile phone is faster, lighter, stronger and more convergent than ever before. Not only do we use them to talk and text, they are a digital camera, movie camera, diary, phone book, GPS, radio, MP3 player, web browser, data storage device, encyclopaedia, alarm clock, Dictaphone, personal organizer, flash light and a whole lot more.
Now don’t get me wrong, mobiles used wisely are a great productivity tool. But more and more people from teenagers to the twilight years are showing signs and symptoms of mobile addiction.
are you a mobile addict?
1. Do you get anxious if you don’t get an instant response to an SMS?
2. Does the thought of turning your mobile off send you into a shiver?
3. When you go out to dinner, do you sit the mobile on the table in front of you?
4. Do you feel unloved if your phone doesn’t ring, ding or zing for a few hours?
5. When you hop off a plane or finish a movie, is the first thing you do to check your
phone?
If you answered YES to any of the above – you may just suffer from mobile mania.
nomophobia
Getting married, starting a new job or going to the dentist have long been recognised as sources of great stress. But it seems they are now matched by a new, 21st century affliction – the fear of being out of mobile phone contact. A recent report reveals millions of people apparently suffer from ‘no mobile phobia’ which has been coined ‘nomophobia’. Mobile users have become so dependent on their mobile that discovering it is out of charge or misplaced sends stress levels soaring. A new British survey has revealed more than 13 million Britons fear being out of mobile phone contact. The researchers estimate nomophobia could affect up to 53 per cent of mobile phone users.
mobiles in australia
Researchers at the Queensland University of Technology (QUT) led a study on mobile phone addiction. They found the average Australian spends an hour a day making calls and sending text messages. 22% of respondents were classified as ‘heavy’ or ‘very heavy’ users spending up to 4 hours or more a day on their mobiles. Interestingly, only 11% of phone time measured in the survey was related to business.
mobiles around the world
• 2 billion people worldwide are now hooked on to a mobile phone
• Half the people in the world are expected to have mobiles in the next 2 years
• 4 out of 10 young adults in Spain are considered mobile phone addicts
• 48% of Spaniards between 18 and 25 spend more than 4 hours a day talking and texting
• In South Korea, where 40.2M people from a total population of 49M have mobiles, the government is considering a ‘curfew’ limiting the amount of time teenagers spend on their phones
• Orange Tree Theatre in London has a zero tolerance policy to mobiles going off during productions and has a bonus waiting for the first actor to lead the entire cast off stage until the offender has been ejected from the theatre
• A Scandinavian chauffeur booked himself into a clinic for SMS addiction after his habit left him sending more than 300 text messages a day
• Psychologists are predicting mobile addiction will become one of the biggest issues over the next 5 years
symptoms of mobile addiction
While the 5 questions were a bit of fun, hard core mobile addicts will tend to neglect obligations and even important activities like work or study, can drift apart from family and friends, send and answer messages throughout the night and the thought of switching off their phone can even cause anxiety. They also tend to suffer more from sleep disorders and sleeplessness. The majority of mobile phone addicts have low self esteem and feel the urge to be constantly in contact with other people via their metallic mobile devices.
what about teenagers?
Mobile addiction is becoming more and more of a problem for teenagers. Discovering whether or not your child is a mobile addict is not an easy task. It’s much easier to see if someone is sitting at their computer for 8 hours a day. Reasonable use of mobiles can be positive for social development, yet too much can lead to withdrawal and decreased face to face contact. It is a good idea for parents to be proactive and monitor their child’s mobile usage.
mobile mantra
1. Practice turning your mobile off when at movies or sporting events – you don’t need it on 24/7
2. When you do need to concentrate or finish a project quickly – turn your mobile off to avoid interruptions
3. Go out to dinner with your loved ones, family, or friends – not your mobile. Turn it onto silent and put it in your pocket, not on the table!
4. Set some mobile hours – learn to turn it off at night
5. Don’t sleep with your message alert on – this can wake you up throughout the night and cause disrupted sleep patterns
6. If you do need to have your mobile on keep the ring tone on a quiet setting – the whole world doesn’t need to know that your phone is ringing!
7. Try going mobile free for a day or two – you might even enjoy the peace and silence.
Andrew May
Main sources: Queensland University of Technology Mobile Survey; Sydney Morning Herald – Mobile phones becoming a major addiction; Global Technology Forum – Addicted to the phone; Science News
Monday, April 7, 2008
Tuesday, March 18, 2008
Sunday, March 16, 2008
Wednesday, March 12, 2008
Wednesday, February 20, 2008
Andrew May - Cappuccino Cowboys
Do you drink too much coffee?? Andrew May talks about Cappuccino Cowboys and the effect coffee has on your performance.
Just say the word ‘caffeine’ and you’ll see people’s eyes light up. It’s the world’s favourite drug. Present naturally in foods and drinks such as chocolate, coffee and tea, it’s also added to energy drinks and colas to provide a stimulant effect. And although you wouldn’t expect it, you’ll also find caffeine in over-the-counter medications, including some painkillers and cold and flu remedies, where it’s used to enhance the workings of the active ingredient.
caffeine facts
• Caffeine is the world’s most popular psychoactive drug
• Coffee shops starting proliferating in Europe during the early 1820’s
• Every working day, Starbucks opens 4 new outlets somewhere on the planet and hires 200 new employees
• In Finland, the average adult drinks 10 cups of coffee a day!
• The Americans, Germans and the French reportedly consume nearly 70% of the
world's total coffee consumption
• Caffeine addiction (or caffeinism) is thought to affect 1 in 10 people
caffeine addiction quiz
To determine if you suffer from caffeine addiction, ask yourself the following questions.
1. Do you have to drink coffee to kick start every day?
2. Do you regularly rely on coffee/caffeinated drinks to boost energy throughout the day?
3. When you miss your daily caffeine intake, do you develop a headache?
4. Do you get anxiety, mood swings and irritable when you drink too much or too
little caffeine?
5. Do you drink more than 300mg (2 to 3 cups) of coffee a day?
6. Do all the employees at your local coffee shop know your name and everything
about you?
If you answered YES to three or more of the above questions, you may be addicted to caffeine.
how caffeine affects the body
You can feel the effects of caffeine in your system within a few minutes of ingesting it, and it stays in your system for many hours—it has a half-life of four to six hours in your body. While in your body, caffeine affects the following hormones:
Adenosine - Can inhibit absorption of adenosine, which calms the body, which can make you feel alert in the short run, but can cause sleep problems later.
Adrenaline - Caffeine injects adrenaline into your system, giving you a temporary boost, but possibly making you fatigued and depressed later. If you take more caffeine to counteract these effects, you end up spending the day in an agitated state, and might find yourself jumpy and edgy by night.
Cortisol - Can increase the body’s levels of ‘stress hormones’ which can lead to other health consequences ranging from weight gain and moodiness to heart disease and diabetes.
Dopamine - Caffeine increases dopamine levels in your system, acting in a way similar to amphetamines, which can make you feel good after taking it, but after it wears off you can feel ‘low’. It can also lead to a physical dependence because of dopamine manipulation.
caffeine quotient
"Caffeinism" is a state of chronic toxicity resulting from excess caffeine consumption. Caffeinism usually combines physical addiction with a wide range of debilitating effects—most notably anxiety, irritability, mood swings, sleep disturbance, depression and fatigue.
• If your caffeine quotient is less than 100 to 200mg per day, it is highly unlikely that you are a caffeine addict.
• If your total is 300 to 600 mg per day, you are undoubtedly experiencing some degree of mental and physical addiction to caffeine. Research shows an almost 200% increase of risk for ulcers. Disruption of sleep patterns begins at this level, and certain heart disease risk factors may be increased.
• Intake of 600 to 900 mg per day indicates almost certain addiction. Mood and energy levels are severely affected. Research suggests that your risk of heart attack may be twice that of non-caffeine users. If you are a pre-menopausal woman, your chance of maintaining optimal iron levels is slim. Click here for an easy to follow two week plan to quit caffeine.
• At 900 mg or more per day, you're a coffee addict, hook, line and sinker. At this level of dependency, all heart disease risk factors are significantly increased, as are the risks for stroke, psychological disorders and gastrointestinal disease. You may need medical help to kick the habit.
percolate on these ...
1. Tea substitute and Peppermint perk-up after 2pm
If you know that caffeine sends you on an energy rollercoaster, try black or green tea. With around half the caffeine, it can pep you up without the side-effects. They also contain L-theanine, a natural amino acid that lets you stay relaxed yet alert.
Caffeine has a half life of 5 to 6 hours, so a strong cup at 6pm can still have a strong presence in your body at 11pm when you’re wanting to slow down and switch off for the night. Substitute the afternoon coffee for a refreshing peppermint tea. There is no caffeine and peppermint is a natural energy booster.
2. Stay below 300mg a day
Follow the caffeine consumption guidelines and try to stick below 300mg a day
3. Juice first thing
Try and get into the habit of adding juice or fresh water to your digestive system first thing in the morning, then add some caffeine
4. Energy drinks don’t always give you wings!
Don’t be fooled - energy drinks aren't sports drinks and they’re not designed to keep up your hydration when you're active. They are often packed with unnecessary sugar and cause dehydration.
5. Keep it personal
Finally, caffeine tolerance levels tend to vary individual to individual. Some people can drink 3 pots of coffee at 11pm and still sleep like a log while others only need to smell a fresh brew of coffee and they’ll toss and turn all night. You are advised to work out what suits you, your tastes and your body.
Andrew May
Main Sources: Flip the Switch, Andrew May; Caffeine Blues, Stephen Cherniske; Caffeine, Stress and Your Health: Is Caffeine Your Friend or Your Foe? Elizabeth Scott, M.S; Caffeine Society, National Geographic, T R Reid
Just say the word ‘caffeine’ and you’ll see people’s eyes light up. It’s the world’s favourite drug. Present naturally in foods and drinks such as chocolate, coffee and tea, it’s also added to energy drinks and colas to provide a stimulant effect. And although you wouldn’t expect it, you’ll also find caffeine in over-the-counter medications, including some painkillers and cold and flu remedies, where it’s used to enhance the workings of the active ingredient.
caffeine facts
• Caffeine is the world’s most popular psychoactive drug
• Coffee shops starting proliferating in Europe during the early 1820’s
• Every working day, Starbucks opens 4 new outlets somewhere on the planet and hires 200 new employees
• In Finland, the average adult drinks 10 cups of coffee a day!
• The Americans, Germans and the French reportedly consume nearly 70% of the
world's total coffee consumption
• Caffeine addiction (or caffeinism) is thought to affect 1 in 10 people
caffeine addiction quiz
To determine if you suffer from caffeine addiction, ask yourself the following questions.
1. Do you have to drink coffee to kick start every day?
2. Do you regularly rely on coffee/caffeinated drinks to boost energy throughout the day?
3. When you miss your daily caffeine intake, do you develop a headache?
4. Do you get anxiety, mood swings and irritable when you drink too much or too
little caffeine?
5. Do you drink more than 300mg (2 to 3 cups) of coffee a day?
6. Do all the employees at your local coffee shop know your name and everything
about you?
If you answered YES to three or more of the above questions, you may be addicted to caffeine.
how caffeine affects the body
You can feel the effects of caffeine in your system within a few minutes of ingesting it, and it stays in your system for many hours—it has a half-life of four to six hours in your body. While in your body, caffeine affects the following hormones:
Adenosine - Can inhibit absorption of adenosine, which calms the body, which can make you feel alert in the short run, but can cause sleep problems later.
Adrenaline - Caffeine injects adrenaline into your system, giving you a temporary boost, but possibly making you fatigued and depressed later. If you take more caffeine to counteract these effects, you end up spending the day in an agitated state, and might find yourself jumpy and edgy by night.
Cortisol - Can increase the body’s levels of ‘stress hormones’ which can lead to other health consequences ranging from weight gain and moodiness to heart disease and diabetes.
Dopamine - Caffeine increases dopamine levels in your system, acting in a way similar to amphetamines, which can make you feel good after taking it, but after it wears off you can feel ‘low’. It can also lead to a physical dependence because of dopamine manipulation.
caffeine quotient
"Caffeinism" is a state of chronic toxicity resulting from excess caffeine consumption. Caffeinism usually combines physical addiction with a wide range of debilitating effects—most notably anxiety, irritability, mood swings, sleep disturbance, depression and fatigue.
• If your caffeine quotient is less than 100 to 200mg per day, it is highly unlikely that you are a caffeine addict.
• If your total is 300 to 600 mg per day, you are undoubtedly experiencing some degree of mental and physical addiction to caffeine. Research shows an almost 200% increase of risk for ulcers. Disruption of sleep patterns begins at this level, and certain heart disease risk factors may be increased.
• Intake of 600 to 900 mg per day indicates almost certain addiction. Mood and energy levels are severely affected. Research suggests that your risk of heart attack may be twice that of non-caffeine users. If you are a pre-menopausal woman, your chance of maintaining optimal iron levels is slim. Click here for an easy to follow two week plan to quit caffeine.
• At 900 mg or more per day, you're a coffee addict, hook, line and sinker. At this level of dependency, all heart disease risk factors are significantly increased, as are the risks for stroke, psychological disorders and gastrointestinal disease. You may need medical help to kick the habit.
percolate on these ...
1. Tea substitute and Peppermint perk-up after 2pm
If you know that caffeine sends you on an energy rollercoaster, try black or green tea. With around half the caffeine, it can pep you up without the side-effects. They also contain L-theanine, a natural amino acid that lets you stay relaxed yet alert.
Caffeine has a half life of 5 to 6 hours, so a strong cup at 6pm can still have a strong presence in your body at 11pm when you’re wanting to slow down and switch off for the night. Substitute the afternoon coffee for a refreshing peppermint tea. There is no caffeine and peppermint is a natural energy booster.
2. Stay below 300mg a day
Follow the caffeine consumption guidelines and try to stick below 300mg a day
3. Juice first thing
Try and get into the habit of adding juice or fresh water to your digestive system first thing in the morning, then add some caffeine
4. Energy drinks don’t always give you wings!
Don’t be fooled - energy drinks aren't sports drinks and they’re not designed to keep up your hydration when you're active. They are often packed with unnecessary sugar and cause dehydration.
5. Keep it personal
Finally, caffeine tolerance levels tend to vary individual to individual. Some people can drink 3 pots of coffee at 11pm and still sleep like a log while others only need to smell a fresh brew of coffee and they’ll toss and turn all night. You are advised to work out what suits you, your tastes and your body.
Andrew May
Main Sources: Flip the Switch, Andrew May; Caffeine Blues, Stephen Cherniske; Caffeine, Stress and Your Health: Is Caffeine Your Friend or Your Foe? Elizabeth Scott, M.S; Caffeine Society, National Geographic, T R Reid
Wednesday, February 6, 2008
Wednesday, January 16, 2008
Alcohol
Andrew May on Radio 2UE, SydneyMP3 File
Download information sheet
For many people alcohol is synonymous with friendly catch ups and fun times, especially around the festive season. Why we even have beer ads selling dolls of our favourite cricket heroes including Warnie, Beefy and Boony. Like caffeine, alcohol is fine in moderation. But how much is too much? And when does alcohol consumption become a problem to our health, our relationships and our lives?
standard drinks
Different types of alcoholic drinks contain different concentrations of pure alcohol. A standard drink is defined as one that contains 10 grams of pure alcohol. A standard drink is a unit of measurement. In the same way you measure how many kilometres traveled on a road trip, one standard drink measures the amount of alcohol consumed.
The following are equal to approximately one standard drink:
• middy of beer (285ml)
• nip (30ml) of spirits
• small glass (100ml) of wine
• small glass (60ml) of fortified wine (like sherry or port)
pace yourself
Drinking alcohol should be spread over several hours. Men, for example, should not consume more than two standard drinks in the first hour, and no more than one standard drink per hour thereafter. Women should not consume more than one standard drink per hour.
These guidelines assume that the person drinking alcohol:
• is not on medication
• is not pregnant
• will not be driving
• will not be operating machinery.
women and alcohol
A lower amount of alcohol is recommended for women because alcohol tends to have a greater affect on women for the following reasons:
• Women tend to have a smaller physical build than men, so alcohol is distributed (throughout the body’s water) over a smaller volume. Women also tend to have more body fat than men, and alcohol is not taken up by body fat.
• On average, women have smaller livers than men, and the ability to break down alcohol is limited by the size of the liver.
• The level of hormones in a woman’s body can possibly increase the effects of alcohol.
• If a woman is taking the contraceptive pill, her body’s ability to break down alcohol may be reduced.
tips to avoid getting tanked
• Many hotels and bars don’t serve standard drinks – they might be bigger. Large wine glasses can hold two standard drinks – or even more!
• Drinks served at home often contain more alcohol than a standard drink
• Cocktails can contain as many as five or six standard drinks, depending on the recipe
• The standard drink of wine is based on 12 per cent alcohol. Watch out for those high-alcohol Aussie wines, which can often come in around 14.5 per cent or even more
• Start with a soft drink or water: You will drink much faster if you are thirsty, so have a non-alcoholic drink to quench your thirst before you start drinking alcohol.
• Eat before or while you are drinking: Eating slows your drinking pace and fills you up. If you have a full stomach, alcohol will be absorbed more slowly
• Avoid salty snacks: Salty food like chips or nuts make you thirsty, so you drink more
• Avoid ‘shouts’: Don’t get involved in ‘shouts’, or rounds. Drink at your own pace- not someone else’s. If you do get stuck in a shout, buy a non-alcoholic drink for yourself when it’s your turn.
• Pace yourself: Try having a ‘spacer’, a non-alcoholic drink every second or third drink.
• Try the low-alcohol alternative: A wide range of light beers are available. Low-alcohol or non-alcoholic wines are also becoming more available. Most places that serve cocktails also serve non-alcoholic versions.
alcohol facts
• The cost to the Australian community for alcohol-related social problems is estimated to be $7.6 billion
• On a per person basis, Australia is the 9th largest consumer of beer in the world
• Approx 10% of the population consume alcohol at levels considered to cause risk to their health in the long-term (National drug Survey 2001)
• Alcohol is involved in 62% of all police attendances, 73% of assaults, 77% of stress offences, 40% of domestic violence incidents and 90% of late night calls
• Alcohol costs Australian workforces more than $1.9 billion each year due to absenteeism, reduced productivity, work injuries and deaths (Collins and Lapsley 2002)
how do i know if i am drinking too much?
You've left it too late if you find out that you have been drinking too much when your doctor tells you that you have irreversible damage to your body from alcohol. It is much better to do something about your drinking long before getting to that stage.
You are drinking more alcohol than you should if: your doctor warns you to cut down; your partner and others close to you express concern or even argue with you about alcohol; you realise that you have lost control of your drinking; you have been caught drink-driving more than once or with a high breath alcohol; you find yourself telling lies, being deceitful and covering up about how much you drink; you hide alcohol or re-arrange your schedule so that you can drink alcohol throughout the day; you find yourself drinking your first alcohol for the day earlier and earlier; you often wake up with no appetite, nausea, vomiting, dry retching, tremor of the fingers, or sweats; you have been involved in fights when drunk; you often cannot remember what happened during your last drinking session.
what should I do if I think I am drinking too much?
These days, there is plenty of help available. Each state or territory in Australia now has a telephone help line to provide advice, referral contacts and information or offer counselling. If you seek additional information, there is now also a web site at www.adin.com.au.
Your family GP is always a good place to start and may prefer to refer you to a counsellor or another doctor with a special interest in this problem. The first step involves an assessment of how much you drink and the nature and extent of specific health, social and economic problems that you have experienced as a result of alcohol. Your doctor may give you some feedback about the risks of health, social and economic problems you are likely to experience if you continue drinking at your current level. Then it's time for you to decide whether you want to stop drinking completely or cut down.
People who are over 40 years or have moderate to severe alcohol dependence often find it easier to stop completely than cut down their drinking, while people who are younger or only have mild alcohol dependence often prefer to cut down and find it easier to cut down than to stop. It's easier working through this with someone rather than doing all this on your own. If you decide to cut down, you need to set very specific targets for yourself. Which days of the week are you going to allow yourself to drink? What beverage will you drink? How many standard drinks of that beverage are you going to allow yourself to drink on each drinking day? When is this contract going to start and when will it finish? Experienced counsellors can provide you with a lot of useful tips that make it a little easier to keep your drinking under control.
further help and support
Alcoholics Anonymous www.aa.org.au
DrinkWise Australia www.drinkwise.com.au
Centrecare www.centrecare.com.au
Andrew May
Main Sources: Australian Drug Foundation, Alex Wodak, DrinkWise, Australian Alcohol Guidelines
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