Morning Mukula - Meditations on Dance, Stillness, and Life in between.

6 Effective Tips for sticking to your New Year goals

by Arti Datta January 14, 2021

So it’s that time of year – you’ve drawn up your resolve to do this, that and the other. This was the easy part, the fun bit.

Now a couple of weeks into the new year and already, sticking to plans seems to be a tad bit challenging.

Here are a few simple but powerful techniques to help you navigate this tricky period between writing down your goal and actually realizing it.

Let’s dive in.

1. Focus on the Routine rather than the Goal

Sure, it starts with choosing a goal, but the path to the goal is forming a routine of habits that lead to the goal. And then sticking to the routine. For example, if you plan on losing weight this year, you may have joined a gym or dance class and have planned to eat right. It’s now important to focus on making it to the gym regularly and giving each meal a good thought rather than constantly think about your weight. Once you select a goal, put it aside and focus on the routine itself.

2. Schedule your routine

Once you’ve planned out a routine to achieve your big goal, it becomes imperative to nail down a specific day/time to perform it. Consistency is key. A friend who is a busy mom with a full-time job still finds the time to blog regularly. Her routine is to write after the family has retired for the day Every single day, once she’s done with dinner, kids homework, and other trappings of being mom, she sits down at her computer and writes – thus staying consistent.

3. Find an Accountability Buddy

Not just a gym buddy or a running mate, but someone you subconsciously feel answerable to. This person would keep you from falling off the wagon. One of my dance students turned her aunt into her accountability buddy. Their deal was that the student would put in her practice time every day of the week, and that weekend her aunt would drive her across town to this fabulous bakery for a special treat. Based on an honor system, it worked wonders and I could see the difference it made to my student’s progress in her training.

4. Break down goals into smaller achievable sub-goals

“How do you eat an elephant? Bite by bite.”
Your goal may look daunting at the beginning. By breaking it up into smaller goals it becomes less challenging and more doable. I started my year with the daunting task of choreographing 8 intricate dances in a short period of time. But then once I focus on one dance, one paragraph, one line of the song, it dissolves to a comfortable and achievable level. And I know I will get my 8 dances done in good time.

5. Anticipate Hurdles

Life happens. No matter how disciplined you are there will be days when your routine is tossed up. If you plan ahead for these intrusions you can still come out ahead. For example, if you are on a healthy eating streak and know there’s a party coming up where you will face a tantalizing table, you can ensure you are well filled up before you get there. Should you enjoy the goodies – hey, live a little – you can plan your diet to shave off some calories the next day. Consciously managing such moments will help you stay on your path towards your chosen goal.

6. Reward Yourself

A couple of years ago, a friend of mine, resolved to shed 8 pounds within the year. She was committed to her goal and went about it in a well-disciplined manner. For every pound she lost she treated herself to a massage. My friend loved a good massage, and it helped her stay the course and remain committed to shedding the next pound. She had set up something for every half a pound too! Rewards serve up positive enforcement and help build momentum for the next milestone towards your goal.

In a nutshell, here are a few simple but effective tips to help you stay the course towards your goal.

1. Commit to a routine

2. Schedule your routine

3. Get yourself an accountability buddy.

4. Break down goals into smaller sub-goals.

5. Anticipate obstacles and plan for them

6. Reward yourself at every milestone.

PERSONAL DEVELOPMENT

10 Pointers for a Polished Presence at Virtual Meetings

by Arti Datta August 29, 2020

written by Arti Datta

10 Pointers for a Polished Presence at Virtual Meetings

Worldwide tens of millions of students and office goers have now adopted virtual spaces to conduct lessons or business meetings, thanks to the global pandemic. By the looks of it, we have come to accept working from home as our new normal for the foreseeable future. Heck, even social gatherings, graduation parties, and baby showers are happening remotely.

So now with us spending a major chunk of our day in front of one or more screens, it’s a good idea to give some thought to how to look your best on a screen at a virtual meeting.

Here are 10 best practices for an effective online look.

1. Lighting

Natural light is best for the most flattering on-screen look. Sit facing a window that allows for natural light to flood your face and the room. This makes sure the back of the room is also lit up and not dark.

If you have no access to a front face window, you could use a table lamp facing you; in which case go with a tungsten bulb rather than a LED bulb.

2. Camera Angle

Always have the webcam at your eye level or a touch higher. Any lower and it ends up focusing on your nostrils and double chin, not the prettiest sight for your viewers.

If the webcam is too low place some heavy-duty books under the laptop till you get the desired eye-level height. Likewise, if the webcam is too high, you can prop yourself up with a pillow(s).

3. Background

A neutral background, like a blank wall, is the way to go. If that is not an option, make sure the background is not messy or there are no distractions going on. Kids playing behind you, however cute, can interrupt the flow of the meet and your attention.

4. Clothing

For the best on-screen presence, avoid wearing white or black or bold, busy patterns. A solid color works best for both men and women. For a pleasant look, go with pastel shades; lighter hues of peach, blue, green, or yellow give off a cheerful vibe. Tank tops and off-shoulder blouses are definitely off-limits in a professional setting.

5. Personal grooming

Stating the obvious here, but please be aware of your personal hygiene and basic grooming. You may have just rolled off the bed, but you shouldn’t look it! Remember, never before has your face been the focus of this much attention on a screen. Besides, personal grooming hasn’t hurt anyone.

6. Sound

It is a good idea to have your mike on mute until it’s your turn to speak. Make sure your volume is high and clear enough. Cut out other potential sounds in the room; for example, the whirring of your fan. You could do a mike check even before the meeting has begun to ensure you are being heard well and clear. This is especially true if you are the keynote speaker at this meeting.

7. No snacking

Munching and sipping while attending a meeting looks rather unattractive, not to mention unprofessional. If you are in for a long meeting, plan on filling up prior to. Once the meeting is in session and you absolutely must get a sip of water, switch off your video momentarily.

8. Personal Space

At an in-person meeting, people respectfully steer clear of one another’s personal space. In a virtual meeting that’s done by avoiding coming too close to the screen, so as to not invade your viewers’ personal space. A subtle but important point.

9. Cell Phones

Commit to not using cell phones on the sly, to check messages or social media. They can see you – it will show and it’s not cool. Giving the speaker your fullest presence is an elegant trait. If you have an urgent matter to attend to, turn off your video momentarily

10. Sit down!

Avoid moving around with your laptop from room to room. Not only is it distracting to others who are trying to concentrate on the speaker, but it also shows a lack of awareness on your part, which, is far from attractive. If you absolutely must move, please turn your video off during the transit.

So there you have it – just a few pointers to come across as a fabulous virtual meeting participant.

DANCE

8 Inspiring Dance Quotes To Get You Moving

by Arti Datta April 8, 2020

written by Arti Datta

8 Inspiring Dance Quotes To Get You Moving

As a form of physical exercise, dancing is second to none. It is the ultimate physical, mental, and emotional workout – period.

Thru’ dance one can express joy and happiness, as well as vent anger and frustration.

Dance like no one is watching, is a cliché we would do well to heed, especially in these unsettling times. Nothing de-stresses like a good, sweaty, session of dancing, regardless of costume, accessories or – talent!

Your kitchen floor is as good a stage as any – Just let your spirit soar as it responds to music.

So what are you waiting for? Come – let’s dance 🙂

Here are a few quotes to inspire you to get your groove on –

“Do a loony-goony dance, ‘cross the kitchen floor, put something silly in the world that ain’t been there before.”

-Shel Silverstein, A Light in the Attic

“To dance is to be out of yourself. Larger, more beautiful, more powerful… This is power, it is glory on earth and it is yours for the taking.”

– Agnes De Mille

“Why are you stingy with yourselves? Why are you holding back? What are you saving for – another time? There are no other times. There is only now. Right now.”

– George Balanchine, choreographer, and co-founder of New York City Ballet

“Every day brings a chance for you to draw in a breath, kick off your shoes, and dance.”

– Oprah Winfrey

“Life is the dancer and you are the dance.”

– Eckhart Tolle

“We should consider every day lost on which we have not danced at least once.”

– Friedrich Nietzsche

“Let us read, and let us dance; these two amusements will never do any harm to the world.”

– Voltaire

“The only way to make sense out of change is to plunge into it, move with it, and join the dance.”

– Alan W. Watts

PERSONAL DEVELOPMENT

Not Everything Is Locked Down

by Arti Datta April 1, 2020

written by Arti Datta

The Sun is not locked down

nor is the Season

Relationships are not locked down

nor is Love

Reading is not locked down

nor is Learning

Music is not locked down

nor is Devotion

Imagination is not locked down

nor is Creativity

Conversations are not locked down

nor is Kindness

Hope is not locked down

As are many things yet unmentioned

Look around, look within

You’ll see, you’ll know.

-Author Unknown

PETS

How To Keep Senior Dogs Mentally Stimulated During Winter

by Arti Datta February 20, 2020

written by Arti Datta

How To Keep Senior Dogs Mentally Stimulated During Winter

It is a bitter cold February afternoon in suburban NY. In spite of the chill outdoors, the sun is shining brightly making the outdoors inviting enough. My pet Havanese, Shaina, who turns 13 in a week, is giving me that “Let’s go!” look. We both suit up with our jackets and step outside for a quick, brisk walk around the block.

During these long winter months walking our senior dogs is not always an option, especially if there’s a couple of inches of snow on the ground. But to stay in top shape, it’s important that our pets continue to be physically active and mentally stimulated in this season.

Here are 5 tips to do just that, good for all dogs but especially useful for senior pets.

1. Visit A Mall

During days when we are snowed in, and your pet has been housebound for some time, it becomes important to “change the scenery” to stimulate her. A busy place like the mall is the perfect solution. Our Shaina loves a visit to the local mall. We don’t necessarily enter stores but prefer to park ourselves in a sit-down area. Before long people of all ages come up-to her to say hi and interact with her. Parents of toddlers get their young ones to pet her and click pictures. For a while, Shaina is a star! She responds well to each and everyone, thoroughly enjoying the attention. 20 minutes of this activity leaves her greatly mentally stimulated and we return home exhilarated and happy.

2. Indoor Games

If stepping out is not an option, there’s a plethora of indoor games you can play with your senior pet, to ensure he is getting his fair share of exercise. Besides keeping him healthy it is bonding time for the two of you. Involve your kids in the games and it’s one big happy party!

Popular games are hide-n-seek and go fetch which dogs of all ages love. A favorite game at our home is to hide a piece of treat and it’s Shaina’s job to hunt it down. Sequentially increasing the challenge of finding the treat makes for an amazing physical and mental workout!

3. Play Dates

On a blistering cold day what better than to hang out with friends! Organize a play date for your pet with other known, familiar pets. When you consider a play date for your senior, it’s a good idea to get together with dogs her age, to match their energy levels. Teaming up with younger dogs that are more energetic and excitable than your senior, can prove exhausting and will not make for a fun date.

4. Pet Supplies Stores

I often take Shaina along with me to stores where she is welcome. The one store she looks forward to the most is a visit to our neighborhood Petco. We walk the aisles, taking in the aroma – stimulating! More often than not, we run into other pets who she’s not familiar with – more stimulation! I return to the car with one thrilled pet.

5. Massage

These days doggie yoga classes and massage parlors are sprouting up everywhere. Frankly, I am not a fan since these activities need getting used to; and we are talking senior dogs here. That said, your pet would, undoubtedly, greatly benefit from a hands-on massage that you yourself can deliver. A good massage relaxes the body and soothes muscle aches that naturally develop in aging dogs. Additionally, a full body massage activates those muscle groups that may not be getting exercised anymore. Your pet would absolutely love for you to tend to areas that need a good scratch but are now hard to reach. To top it all, this total one on one time and attention with your pet is second to none for bonding. Your pet would absolutely love it and love you for it!

Finally

These are my top 5 tips to drive away the winter blues for our senior dogs and keep them physically active and mentally stimulated during the mostly indoor days during this season.

Visit a Mall

Indoor Games

Playdates

Visit a pet supplies store

Massage

Doing some or all of the above will greatly assist your senior pet to promote a healthy routine and continue to have an active lifestyle through the long winter months.

PERSONAL DEVELOPMENT

3 Simple Analog Tips To Boost Productivity

by Arti Datta February 15, 2020

written by Arti Datta

3 Simple Analog Tips To Boost Productivity

In this day and age of omnipresent technology, there are still a few analog options one can choose over digital ones to improve day to day efficiency.

The following are 3 low tech features that I prefer to their digital counterparts to stay more productive (and sane!)

A To-Do List Book:

In spite of a gazillion organizing apps out there, I find a simple notebook works a lot smarter and in a more efficient manner, in getting through the endless tasks of each day/week/month. Scribbling to-do lists on scraps of paper is the other end of the spectrum, being only a touch worse than keeping stuff in your memory bank.

I start each month with one entire page dedicated to the goals for the month. The next page onwards begins my to-do lists for each day. I take it day by day rather than week by week. The beauty of this system is that you get a long-shot view of the tasks already accomplished and those not yet done. Also, week by week planning is, by default, visually built-in. Didn’t get the chance to make that phone call today? No sweat, do it tomorrow. Small chance of forgetting, since it’s right there on paper. So long as you have the visual of the list in front of you, you can prioritize and get around to completing your tasks, hence improving your orderliness. With to-do lists on random scraps of paper, out of sight is out of mind.

A Mechanical Timer:

Ever since I substituted the timer on my iPhone with a mechanical one, my productivity soared. Like most folks, I would use the timer on my mobile, but here’s the kicker – each time I reached for the cell to turn the timer off at the end of the cycle, there’s sure to be a tantalizing distraction – a text, a status update, breaking news. Turning notifications off was of little help.

A simple low tech object like a mechanical timer proved to be a boon. When the timer goes off – and this is important – it automatically shuts off. Thus, I am not required to put the brakes on the current task I am preoccupied with, to go turn off the timer. It sounds simple enough but not having to stop and go, has a huge cumulative effect on one’s work. Even as I write this, I can hear my timer ticking away. My little timer has had a mega impact on my time management skills, letting me stay laser-focused and has enhanced my productivity to an unbelievable level.

At-A-Glance Yearly Wall Calendar:

This is the best long term scheduling tool to boot. While I still use the calendar app on my iPhone, it has not replaced my beloved wall calendar, especially the 12 months at-a-glance kind. There’s something to be said about the birds-eye view feature of such a calendar, where you know what your day/weekend looks like, say 4 months down the road.

As an exception, I do use the calendar function on my cell when away from my wall calendar, to prevent double-booking an appointment. Then at the earliest opportunity make that entry on my wall calendar.

Another advantage of this method is the whole family can use it as a common resource for scheduling appointments or social activities, without the chaos of over-commitment.

A 12-month at-a-glance calendar rocks, there is simply no substitute.

Finally:

There goes my timer, so here’s the bottom line. I just shared my trifecta of analog tools to dial down, sift through’ routine tasks and get way more done, on a day to day basis. It has, without a doubt, boosted my productivity.

Go on, give it a shot for a week. It just may end up being your most productive one!

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