10 Ways to Stop Procrastinating

Procrastination, What is it?

Procrastination is when you put off doing something that could have a negative impact on yourself or others. Typically people have to much too do or they see things in a "I'll do it tomorrow" mindset. Often as deadlines pass procrastinators lose sight of that action taking more of a priority until someone tells them it has to be done.

1. Make a List. Create a short list of what needs to be done during one day that are more important and upcoming. Under the daytime list create a list for things that have more time and a later date. Creating a list of what needs to be done can be beneficial because you can see the items and mark them off. Typically a healthy list for one day should be less than ten items. Starting with the hardest item will help you accomplish the rest of your list.
   
2. Break up the items you have to complete in to small steps. A consistent procrastinator when seeing a large item will ignore the item and move to smaller things or just won't attempt the item because it seems to big. While braking it may look like more steps it does allow you to get things done at a faster pace. Seeing smaller task accomplished versus a larger task gives the procrastinator the confidence to push forward into their list.
3. Remove Distractions. Procrastinators thrive on distractions. Anything to keep from doing the intended task. Noise, off lighting, friends, toys, etc. will be used to justify not doing the task as hand with procrastinators. With the removal of distractions, the only thing left is to do the intended task.
4. Focus on starting one task rather than the need to complete many. Often times we get overwhelmed with everything that we can't think to start even one thing. Starting just one can feel gratifying and give you the confidence to continue.
5. Reward Your Accomplishments. When you reward yourself you give your body time to reincorporate and detach itself from the thoughts of all the things you need to do. It also makes you feel better. Examples, You could reward yourself 15 minutes for every 45 minutes of work you complete. Food, an episode of your favorite TV show, phone time are all examples of rewards that can be completed in a 15 minute break/reward.
   
6.  Avoid dwelling on lost time due to procrastination. Punishing yourself won't make the task completed or make you feel better about lost time. If anything it will make you more wired and stressed out while trying to complete it. Instead, you should motivate yourself everyday because you may not make it to the next one.
7. Don't be afraid to fail. Just strive to do your best. Being afraid to fail is one reason not to do it but not the reason that should stop you. If you are OCD it's hard to start something and finish it without it being exactly perfect. Just strive to complete the assignment and if you have time or can make time before its due and you feel what you completed was inadequate then go back. Focusing on one task without detaching from it can affect the completion of other tasks. Failure is one push in the right direction to correction and success.
8. Don't waste time with "buts", "and", and "What-Ifs".  Worrying about what could happen will increase your chances of something happening as a result of you doing nothing. If it hasn't then it probably won't. Getting bogged down in what could happen can create tensing between getting things done which becomes procrastination.
9. Sleep. Don't forget to sleep. It allows your mind to relax and heal. Getting six to eight hours of sleep is recommended. Things such as video games and other electronics after a long day of hard work can disturb your thought process and cause a lag in your next day. Without waking up refreshed, your will to complete things disappears and you begin to steer away from stopping procrastination and revert back to your previous state.
   
10. Start your day with completing one task. Jump starting your day can smooth out the rest of the stress from new task. If your day is filled with work and school then doing one thing can help you get out of bed in the morning. Don't wait till the day its do to start. Start a larger task when you get it.

Time Crunch

When overwhelmed with a number of tasks all do around the time, take short breaks to meditate and review what you can do to complete the task quickly and efficiently. Decide which ones are more important and can affect you the most and try to complete them first.Doing this can calm the nerves and help you achieve your goals. Your work is also not you. Your well being and health is important. Job stress and task stress can affect health. Finding a healthy balance between your work,your school, and your task is very important to avoid being a procrastinator or to stop being a procrastinator. Don't wait to start. Start today. Start now if you can. 

How to be sensitive to the LGBTQ community

My Girlfriend and I at Atlanta pride

How to be sensitive towards the LGBTQ community.

The LGBTQ community consist of people (like myself) who identify themselves as gay, lesbian, bisexual, transgender, and queer. The reason for the existence of this community is because it brings together groups that are outside of social norms, because this community has experienced so much diversity and hardships throughout history. The actual culture and usage of the term LGBTQ started in the 1990s with a wide spread of social movements empowering people of these categories giving them a platform to stand on or with. Now that you know a little bit about the LGBTQ community, let’s talk about ways you can be an ally or respect these individuals and their diversities.

(Lesbian flag)            (Gay flag) (Bisexual flag)            (Transgender flag) (Queer flag)

Learn more about LGBTQ  community and the organizations.

(What should you expand your knowledge on and how)

• Learn the elements and the types of sexuality and learn about gender dysphoria
• Read up on how to be more inclusive
• Learn about the LGBTQ histories and struggles (a common misconception is that there is not much history but you’d be surprised on how far history dates back.)
• Ask someone of this community who is open and willing to talk about their identity 
• Social media is a great way to stay connected and in touch with organizations who take part in this community.

Use gender neutral pronouns and don’t be afraid to ask their preferences!

When it comes to who we are and what we are known as we seem to be a bit sensitive because we want to be respected for who we are. Asking preferred pronouns will prevent any disrespect of tensions, along with asking what someone’s sexuality is. As long as it is respectful, you won’t come off as rude, in fact you’ll have taken the appropriate measures to ensure you are being inclusive.

Gender Neutral pronouns	Gender neutrality in workplace
They, them, their...etc	Actor, server, mail deliverer, cleaner...etc

How not to ask about sexuality and pronouns	How to ask politely about sexuality and preferred pronouns
“ Um… are you a male or female”	“What is your preferred pronoun?”
“Aye so you like lipstick or cologne when it comes to your dating style?”	“ I was just wondering if you didn’t mind me asking what your sexuality is?”

(My girlfriend and I at Atlanta pride 2019)

Be mindful that your opinions are your own, but everyone is different.

The LGBTQ community are normal people who have opinions too, so the majority will respect your beliefs and opinions because we want respect too! You are allowed to believe and agree with whatever you choose, but you aren't being sensitive to the LGBTQ if you impose your beliefs on them trying to diminish or disrespect who they are. No matter what you believe everyone has basic human rights and you have to respect others and be open minded if you want to be an ally to human rights.

Be an Ally!

There are numerous ways to be an Ally to the LGBTQ community here is some to list out a few…

• Make sure your friends and family know you're an ally.
• Tell others why you support this community.
• Participate in events such as pride festivals.
• Be a vocalist with your support of social media.
• Donate to causes and organizations that are involved in the LGBTQ’s mission.
• Boycott places who are against the community. 
• Fight for the community's rights when they are imposed.
•  Step up when you see discrimination.

Check on people involved in this community.

The LGBTQ community is very populated with issues that anyone can be sensitive to. This community is more exposed to mental health issues such as depression, anxiety, and gender dysphoria. Providing love and support can help decrease these effects.

There are also physical issues that can come along with this community. The LGBTQ community is at a higher risk to be in fights and have sexual and physical harassment happen to them. Being active in situations that could escalate any of these things can help diffuse the tension and provide the support these people needs when faced with issues.

Most importantly see this community as humans with basic human rights!

The main thing anyone who is apart of this community whether they are public about it or not is to know that they are humans and have the same rights as everyone else. Realizing that it is not a choice to choose your sexuality or what you identify as will help you be more open- minded. Understanding that who you are and who you love, and how big and impactful that is for your life will help you go a long way in being sensitive towards these individuals!

Works Cited

https://www.wikihow.com/Understand-Gay-and-Lesbian-People

https://www.integration.samhsa.gov/pbhci-learning-community/Addressing_Health_Disparities_in_the_LGBT_Population.pdf

https://nurse.org/articles/culturally-competent-healthcare-for-LGBTQ-patients/

Long distance off road running.

Quick Guide For Long distance off road running.

 

This will not be a guide for beginners who can’t run long distances, nor is it a training plan for someone who is looking for a workout regimen to get ready for a race. This will be an informational checklist for experienced runners who want a refresher or who needs to know how to minimize the danger and strain that comes with off road running.

 

Preparation

(Picture: That's my bare bone running gear that I use in the local area. Runners are some of the least photogenic people when they are running, so don't expect to see a photo of me running.)

 

If you are a runner, you should already know the importance of stretches and know the basic stretches that you should be using. That said, I really need to put a special emphasis on stretches, and ab workouts as well, when it comes to cross country running. You use a larger variety of your leg muscles than running on a road due to uneven terrain. It’s too easy to pull a muscle if you don’t stretch properly. Ab workouts are important here because your core helps you keep balance while running on rough terrain. Make sure your body isn't stiff before you run, so you can minimize the risk of something going wrong during a run.



Make a training schedule, also don't go overboard when making one. It's one thing to say that your going to run thirteen miles four out of seven days, and it's another thing entirely when you tear a muscle. Luckily, your body would most likely stop you before that happens, but it would still be a waste of a training day. For example you could simply put "Run eight minutes, walk one and a half minute. Repeat till tired. Finish with as many sit ups, crunches, and pushups that I can do." instead of  "Four sets of 400m, one minute rest. Eight sets of 800m, two minute rest. Finish with 1600m. 30 crunches, 25 sit ups, 20 pushups, two minute planks, then repeat. FINISH", or you could run until you get tired if you want to get really simple.

You need to know all the tricks and quirks of the trail that you are running. Some people walk it forwards then backwards before running it. I’m a bad example for this because I simply run it at a slower pace trying to run over every deviate, pothole, and hazard that I can find. The point of this exercise is to know where to be careful at and how to pace yourself throughout the course.


Make sure you bring what's required. If you are running below freezing then bring more layers. If it’s over 90 degrees Fahrenheit then try to wear as little as you can get away with, and to have a water system. For example, you could be running half mile loops and your water is at the end of the loop, or you could carry your water, preferably in a camel pack. Remember to check the humidity as well. Humidity can change a cool windy run into running in Satan's sweaty ass crack. That’s not an understatement especially if you compare a tropical or subtropical climate like south Georgia to an arid climate like Arizona or Nevada.
(Picture: Camel pack.  https://www.zazuminc.com/hiking-hydration-backpack-sport-daypack-camel-back-with-2l-a116e89e3e9ab6b4.html)

 Also make sure you aren't wearing racing shoes with thin soles. You may have a lower chance of getting a stress fracture, but it still sucks if you get one. Plus a less minimalistic shoe will make it less likely to twist your ankle. I'm about to give an example of what I mean, but I no longer own the type of shoe that you shouldn't run with, so you'll get a generic picture. The left isn't what you should wear (The spikes are for racing). The right side has a thicker sole to absorb more of the shock caused by running
(Left hand picture: Racing shoe. http://sportsshoes.com/product/sau1312/saucony-lady-shay-xc-2-cross-country-running-spikes) (Right hand shoe: My current favorite running shoe.)

 

 

 

 

 

 

 

 

Dos and don’ts when running.

This bit is going to pretty sparse. Unlike urban running there are no real rules of the road, so this bit will be a very brief spill foot placement and awareness.

• Don't make it hard on yourself. Run on the flattest and most stable part of the trail when you can.
• Stop running when you hear thunder. You may not be the tallest thing in a place like a forest, but there is still a chance you might get fried by Zeus.
• If you need joint compression or any other type of support then wear it. If you don't know if you need support then you might still want to wear a compression sleeve. They are very useful for preventing injuries.
• Stop if you need it because you probably need your legs in working condition to make it home. There is no shame in walking an unfamiliar course. There also isn't any shame planning or scheduling breaks when running.

(Picture: Compression sleeve. https://www.ebay.com/itm/Knee-Brace-Support-Sports-Sleeve-Compression-Arthritis-Joint-Pain-Patella-Relief-/392112227808)

• And for the love of God! Make sure you are legally allowed to run there! This is only here because I have stupid friends. No one wants an angry Old McDonald racking bird-shot in his 12 gauge because your running on his land.
• Because your done running doesn't mean that you are done. Make you to jog or walk for about five to ten minutes after you have completed your workout. This should be known to the experienced runners as the "Cool-down run" but a lot of people don't do it for some reason. It's meant to allow your heart to gradually slow down to it's resting speed.

What to do after the run.

Finishing stretches and cool down activities are mostly the same  compared to urban long distance running. The difference is that cross country running puts less stress on your shins and bones in your feet which decrease the chance for you to get stress fractures. The trade-off is that there is more possible stress being put on your joints and tendons which is easier to mitigate.

This makes us put more emphasis on flexibility and the best way to increase and maintain flexibility is to stretch right after a workout, so add a couple of new stretches or increase the amount of stretches that you do after your run.

After stretching and dehydrating comes the optional (but highly recommended) ab workout. Can't do them before the run because your using them to keep balance, so you do them after your done with them. Some people also add pushups, squats, and other physical exercises, but they aren't nearly as important as the ab workout. Unless you just don't want to look as lanky as most marathon runners.

 

 

Have a nice run!

 Most runners I know are very ritualistic. Me included. I would always sleep on the floor before a race. I have a certain ritual that I do while I stretch. What I'm trying to say is that this is a guideline, not a rule book. Find what works for you and stick to it!

Thrift Flip// DIY custom cut-off jean shorts

How to up-cycle thrifted jeans into custom cut-offs: 

   Places such as Urban Outfitters and American Eagle have the all of the up and coming styles of clothing available for the new seasons, however prices can often be sky high. Most of the the time, I can never bring myself to pay a small fortune for items that may be "out" in the next six months. I've seen girls wearing distressed, denim shorts all summer and thought to myself, "You can do that!". So, I am going to share my tips and tricks to up-cycling a pair of men's jeans into a new, hip pair of jean shorts! 

  

What you will need: 

• Men's Jeans 
• A black sharpie marker or chalk 
• Scissors 
• Sandpaper/Steel Wool/Cheese Grater
• Tweezers 
• A star stencil or cookie cutter 
• Acrylic Paint 
• A Dry Paint Brush 

Steps to Creating your Cut-offs: 

1. 1) I took a trip to my local Goodwill and found a pair of Men's Wrangler Jeans for $5.49! I highly recommend searching in a thrift store because you'll often be able to find quality brands such as Levi's and Wrangler that are cost efficient. Be sure to move around a good bit before purchasing your jeans to ensure that they fit your bottom and waist comfortably. I find that men's jeans work the best when cutting them into shorts because the legs in the pants are wider and flare out more than women's do after being cut. You’ll want to have plenty of room to move around in! 

2. 2) Before cutting your jeans, you will want to take a sharpie or chalk to mark where you'll make your first cuts. I find that chalk is more visual, and you can always wash the chalk out of your shorts later. Remember, it is better to leave a longer cut than a shorter initial cut because you can always make your shorts shorter. You can't make them longer!                                    

3. 3) After cutting your first leg, flip the short side over, and cut along the side you haven't cut yet. This way you know the legs will be even. Then cut straight across, and you've got a pair of shorts! 

 

4. 4) Your shorts should have a frayed edge already from your scissors. I recommend fabric or kitchen scissors for an easier cut. A typical pair of scissors are more likely to dull due to denim fabric being a very thick and durable material Take your tweezers and begin pulling each white thread out to create a distressed look. I often like to use a piece of sandpaper or steel wool to loosen the white threads. This fool proof method speeds up the fraying process. A cheese grater even works well; be careful not to cut yourself while doing this step! 

5. 5) I also added holes in my shorts by making two slits near the pocket and pulling each blue thread out from in between. Be sure to turn your pocket inside out so you don't cut holes into the actual pocket. For a more torn look, you can rip your jeans, and they’ll have a more tattered appearance.                                     

6. 6) Cut small slits at the seam of the legs if your pair of shorts are too tight. This will make them looser and more comfortable to move around in. 

7. 7) Throw your shorts in the dryer to help with the distressed look. The more you wash and dry your shorts, the more the denim will lighten and fray. 
8. 
   

I didn't want any ordinary shorts that every other girl has, so I decided to customize mine by painting stars on them. This is also an easy method to utilize if your shorts have stains or discoloration on them! 

      

      8. I took three colors of acrylic paint and cut out stencils of stars. These stencils can be anything from stickers to cookie-cutters. Anything works! For each color, I used a dry paint brush! It is very important to use a dry brush so your colors don't bleed or run in each star. This paint is difficult to remove so stay cautious when you’re applying it.                                                                                               

      9. After your paint dries, wash your shorts with cold water, and dry them on a light setting. This will ensure that the paint will remain for a while. If your painted jeans begin to fade over time, you can always paint over your artwork to give it a fresh look. You've got your very own pair of custom denim shorts! 

  

Don't forget that the back of your shorts are just as important as the front! I like to cut holes in the back pockets; however, you have to be very careful to not cut into the actual shorts itself. The back pockets do not flip inside out! 

Relax, Breath, Create 

   Have fun with your DIY because it doesn't need to look perfect! The point is to make a distressed pair of shorts! Anyone can do this stress-free thrift-flip whether you're fifteen or fifty. The only set back to this project is your time! So, sit down, put on a good podcast or movie and start cutting. You'll be ready for the summer in no time with your new pair of cut-offs.