In 6 months I will turn 69. That’s too close to 70 for my own comfort, but there’s little that I can do about the physical years that pass. Having been retired since my mid-50’s, I have learned that it’s very easy to let yourself slide down that watch TV, take a nap, eat schedule that I found quite appealing at first. But, I realized that while I was relaxed, I was not as sharp as I used to be. I realized that it’s natural for your brain to change as you grow older, but did you know that you can protect your cognitive fitness at any age?  Your lifestyle plays a major role in how well you think, learn, and remember.

Unfortunately, failing brain health is a public health epidemic, according to the American Heart Association. Their research shows that 3 out of 5 Americans will develop a brain disease in their lifetime.

I took my brain for granted but finally came to realize that the “use it or lose it” motto was important, besides your quality of life depends on it. Keeping your brain in top shape will help you to overcome obstacles, develop relationships, and complete your daily activities.

Try these suggestions for showing your brain some love, you’ll be glad that you did.

Taking Care of Your Mental and Physical Health:

1. Exercise regularly. Physical activity delivers more oxygen to your brain and helps form new neural connections. Aim for at least 150 minutes of moderate-intensity aerobic exercise each week, as well as training for strength.
2. Eat healthy. Studies suggest the MIND diet slows brain aging by almost 8 years and cuts your risk of developing Alzheimer’s disease. It’s a combination of the popular Mediterranean and DASH diets, focusing on vegetables, fruits, and meat-free meals.
3. Sleep well. Your memory and learning capacity grow stronger while you sleep. Go to bed and wake up on a regular schedule and talk with your doctor if you have trouble falling asleep on a regular basis or feel tired most days.
4. Quit smoking. Tobacco affects more than your lungs. Brain scans show that smoking thins your cerebral cortex, which is responsible for many important thought processes.
5. Treat chronic conditions. Many physical health issues can impact your brain. That includes obesity, diabetes, high cholesterol, and hypertension. Get regular screenings and follow your doctor’s recommendations.

Staying Connected:

1. Make plans. It’s easy to get so busy that you lose track of family and friends. Block out time for family dinners, date nights, and weekend outings. Social ties help to slow the rate of memory decline and enhance many other mental and physical health outcomes.
2. Be kind. Do you want to feel more valued and connected? Being generous and warm will draw others to you. Volunteer in your community and brush up on your listening skills.
3. Use technology. Face-to-face interactions are usually more meaningful but going online can be an alternative when social distancing or travel keeps you apart. Use video calls and Facebook to stay in touch.
4. Ask for help. Healthy relationships are mutually supportive. Let others know your boundaries and when you need assistance.

Managing Stress:

1. Take time to relax and reflect. Relaxation reduces inflammation and helps your brain to work more efficiently. Find forms of contemplation that work for you. Savor the present moment. Let go of judgments and expectations.
2. Slow down. Pay attention to one thing at a time instead of trying to multitask. Take a break from technology each day.
3. Express your creativity. Making art raises serotonin levels and enhances brain function. Experiment with different crafts and hobbies to find something you enjoy. Have fun and remember that the process can be beneficial regardless of your skill level.
4. Cultivate gratitude. Recognizing and appreciating your blessings makes you more resilient. Start a gratitude journal. Thank others and look for the positive aspects of any situation. Give back to your community by donating your time and money.
5. Change your self-talk. Lighten up on yourself. Make your inner dialogue compassionate and encouraging. Give yourself credit for taking risks and trying new things.

It’s so important to reduce your risk of cognitive decline. Keeping your brain healthy will help you to lead a longer and more rewarding life. Take that 70!

Before I retired I was a car guy. While most of my time in the automobile business was spent as a buyer, going to auctions, and buying the cars that you see in the used car lots, I did spend some time on the retail end of the business. Yes, I was the guy you feared coming to see because you were SURE I was going to rip you off. I understand. It’s happened before. You needed a new car so you went looking for your best deal. But somehow, you ended up leaving the dealership in a car that wasn’t your top choice or you paid way too much for it. “What just happened?” you wondered as you drove away.

Wouldn’t you love to pay what you want for the vehicle you choose, rather than the high-priced car the dealer wants to get rid of?

Follow my tips to help ensure a better experience the next time you walk onto that car lot

1. Do your homework. Think about cars you’re interested in before you go shopping. Jot down makes and models you like. Note specific features you want. Knowing what you want will keep you focused on getting the RIGHT deal on the RIGHT CAR.

• Look at car manufacturer’s websites. Notice the features, specifically those that matter to you. Make notes. Eliminate cars that don’t fit your criteria. Keep notes WITH you about why you’re rejecting those cars. Later, you can look back on your notes, if necessary.

2. Familiarize yourself with the top 2-3 cars you want. Watch for them on the roads. Do you like how they look? Ask friends and neighbors who have a car you’re interested in if you can look at the dashboard and interior space. I like to go to the dealership when they are CLOSED and peek into the cars so that I have an idea about the interior that I like as well.
3. Check the Edmunds.com website. This website tells you what the car should reasonably cost you. You can select the interior and exterior colors and any extra options you want for pricing.

• Learn what car manufacturers are offering for cash incentives or buyer’s rebates on the cars you like. This info can also be found at the Edmunds website. Completing this step will arm you with expert knowledge about what the car should cost and help you with the negotiation as you can use it as a tool when dickering over the price.
• If a car dealer tells you the Edmunds figure isn’t accurate, move on. He’s most likely trying to rip you off.

4. NEVER, EVER, EVER pay the sticker price. Car salesmen will try very hard to get you to pay that price. However, you can negotiate to pay less. If you already did your research, you’ll know what to offer. Don’t pay a penny more. If you have a car to trade in, it may be a lot easier to negotiate the amount that they give you for YOUR car to get the final price where you want it.
5. Consider shopping from home. If you’ve been held captive at a car dealership for 3+ hours being pressured, cajoled, and manipulated, you’ll appreciate this suggestion. Examine internet sites like Cars.com or AutoNationDirect.com.

• If you prefer, go to the manufacturer’s website and request a price on a particular vehicle. A salesman will respond back by e-mail. Then, negotiate back and forth by e-mail or phone to obtain the car, features, and pricing you seek.
• Determine if they have the exact car in your desired color with your preferred options on the lot. This point is important because salesmen will try to get you in to test-drive any vehicle in hopes they can give you the hard-sell routine.
• These days you can save a lot of time and frustration by shopping from home.

6. Never get financing through the dealership. Dealerships advertise low percentage rates then pump up “miscellaneous” fees in excess of a reasonable percentage amount. Therefore, get your car loan through your bank or credit union. There is ONE exception to this rule….when a dealership offers 0% financing GRAB it.

• Seek a pre-approved loan before shopping. That way, you’ll know how much you’ll pay monthly based on the figure you were pre-approved to borrow and you’ll have that extra power in the negotiating. Dealerships make a BIG PERCENTAGE of their money on auto loans!

7. Remember you can walk away or say, “No.” Avoid falling into the trap of doing everything the salesman says. After all, you’re the customer and he’s there to fulfill your needs, not the other way around. We always walk away during the negotiation and laughingly count the seconds before the salesman runs after us (or how long it is before he calls us at home with a better offer).
8. Find out your state’s policy on returning new cars. Car dealerships will tell you that once you sign the papers and drive the car off the lot, you can’t return it. However, many states have a “buyers’ remorse” clause, which allows you a period of time, like 3 days, to return a vehicle you don’t want. Take time to read the fine print on whatever documents you sign.

• The best way to avoid buyers’ remorse is to shop within your budget and avoid saying, “yes” to just any car or deal. Wait for the deal you want.

By following these strategies, you can avoid getting ripped off the next time you shop for a new car.

I am 68 years old. When I was in my 30’s and 40’s I used to look at my parents and other family members who I thought at the time were OLD and think…they’re wasting the best part of their days in bed. I’ll never do that. Yes, napping gets a bad rap. I thought that napping is for lazy, old, or those who had no purpose in life, until I took a look at the REST of the animal world and realized how much time my dog sleeps every day. It’s pretty impressive. Could we benefit from a regular nap every day as well? For the past few years, I’ve been hitting the bed for a little snooze in the middle of the day and WHAT a difference it made.

Napping can bring you both physical and psychological benefits:

1. Less fatigue. Studies have shown that napping is a terrible substitute for a good night of sleep when it comes to physical restoration. For example, you won’t recover better from an intense workout by taking naps. However, you WILL feel less tired and refreshed if you take a nap.
2. More alert. I have found that my alertness is significantly improved with naps. Do you know that dreaded feeling of physical and mental fatigue that hit you in the afternoon? A nap is a perfect way to overcome that. You’ll feel like a new person.
3. Better focus. With that alertness comes greater focus. You’ll find it easier to control your attention with less daydreaming or mind wandering. If you always find yourself struggling later in the day to keep your mind on task, a nap might be just the answer.
4. Enhanced mood. Naps have been shown to increase contentedness. Who doesn’t feel a little better after a good nap? I think my wife actually likes it BEST when I take a nap because I know that I’m a much nicer person when I do.
5. Greater performance. If you’re less tired, more alert, more focused, and are in a better mood, you’re going to perform at a higher level. Naps are magical that way.
6. Increased learning and memory. There are certain types of learning and memory that seem to be greatly enhanced by napping. If you’re taking a night class, a nap beforehand is a good idea. If you find yourself only getting through a few pages of that book you’ve been trying to read, a nap might be the answer.  If your memory is less than ideal, try a nap and see if that helps.
7. More productive hours. A nap seems to reset your brain. It’s like you have a whole new day ahead of you. An afternoon nap can give you several more hours of that get-up and go. Consider how little you probably get done later in the day now. That time might best be used for napping instead of that 3:00 slump that you’re used to having.
8. Boost immune system. I learned that there are countless studies that have shown a positive effect of naps on our immune system. Naps can help to keep you healthy. They’ve even found that naps are especially helpful during flu season. A nap a day might keep the doctor away better than that apple (but, you can still eat an apple…because it tastes goo).
9. Improved physical stamina. Working out, lifting, etc., are all strengthened with naps. This has been demonstrated in athletes, soldiers, and even weekend golfers like me. Do you feel weak and ineffectual? A nap might be in order.

A few final tips to keep in mind:

• You need to figure out just how much time you need to nap. This varies from person to person. Naps from 30-60 minutes work best for most people, but each person is a little different. Experiment and see what works best for you.
• Use an alarm. If you’re worried about oversleeping, you’ll be less likely to fall asleep and sleep soundly.
• Be consistent. You might feel a little groggy the first few times you try napping. Stick with it. Try to be consistent with your napping schedule, and your body will adapt.

Napping costs nothing, feels good, and benefits your mind and body in so many ways. You’ll accomplish more and smile more while doing it. Avoid believing the naysayers and test it out for yourself. Napping is a great tool for increasing productivity and performance.

I do. For me, it’s usually an old TV show. It would be fine if it was something that I hadn’t seen before, but I get pulled in to shows like Matlock or Perry Mason on a daily basis, and yes, I’ve seen some of these episodes 2- 3 – or even 4 times before. That got me to thinking that it might not just be me.

Check out the 5 most common ways you waste time every day.

Do you find yourself doing any of them? I’ ‘ll be dollars to donuts that you do. That’s why I’ve also included some time management strategies that can help you become more efficient and productive and be able to get the most out of your day. Let’s get started.

5 of the Biggest Timewasters of Your Day

Even if you’re one of the more dedicated and organized people out there, you still waste time. Whether you work from home or in the office, we’re all guilty of getting distracted and losing focus. It may not be deliberate and you probably don’t even realize you’re doing it until it’s too late.

Here are 5 ways you might be wasting time every day. See if you can relate.

1.      Social Media/Emails/Texts

It’s become a vital part of our lives. But the world won’t stop turning if you don’t look at your social media for 15 minutes.

Another big distraction is hearing that too familiar ‘ding’ that comes with a new email or text message. It prevents you from finishing the task at hand because you keep looking at your phone every five minutes.

Picture this scenario: you’re in the middle of work when your phone beeps. You reach for your phone to see your incoming message. So, you go from message to email to Facebook to Instagram. Then, when you’re done, you notice that 20 minutes have gone by.

Research shows that each time you get distracted, even for a couple of minutes, your brain needs more than 20 minutes to refocus. Imagine how much wasted time that amounts to at the end of the day!

The Fix: Avoid randomly checking social media, emails, or texts. Instead, set up a certain time during your day for doing just that. In the meantime, turn off any notifications or mute your phone.

2.      Organizing and Preparing

You’re probably wondering: how is this a time-waster? But too often we fall down the rabbit hole of ‘organizing’ our day. Sometimes, we take too far that we actually run out of time to do any of the things on our list.

The Fix: Find an online planner and to-do-list. Then, pick one day out of the week where you plan out the whole seven days in advance. Schedule work-related projects, meetings, and deadlines. You can also include a workout schedule and get-togethers with friends.

3.      Multitasking

Multitasking: another thing that we do to trick ourselves into believing we’re being productive. Yet, the sad truth is, multitasking wastes a ton of time.

It’s counter-productive when your attention is divided among several tasks at once. In other words, it’s just another form of distraction.

The Fix: It’s simple. Just put all your attention and focus on one task at a time. When you’re done, move on to the next task, and so on.

4.      Checking the News

In this day and age, it seems something is happening in the news every five minutes. So, it’s easy to use the news as an excuse for procrastination. After all, we all want to be in the loop when it comes to politics, sports, and local news.

The Fix: Force yourself to stay away from checking news updates every half hour. You can use sheer self-discipline, or you can use a site blocker.

One great example is the Stay Focused Chrome app. It helps you ‘hide’ certain websites for, say, 45 minutes. Then, tell the app you want to spend 20 minutes on the so-and-so website. After the 20 minutes are done, the app will block you again until your next break.

5.      Errands and Chores

The problem isn’t with the errands or chores themselves; it’s when you do them. Running errands during rush hour is one of the biggest time wasters ever!

Doing chores is another. You might be sitting at your desk, working away when you notice a dusty shelf or a cluttered drawer. So, you do the responsible thing and start dusting and decluttering.

You tell yourself that it’ll only take five minutes. Then, when you’re done cleaning the entire room/office, the day is over! And you still haven’t finished what you’re initially working on.

The Fix: Plan your errands ahead when you know there’ll be less traffic. Also, try to do your shopping when you know the stores won’t be as crowded and they’re in their least peak hours.

As for chores, set up one or two days during the week when you do all the dusting, cleaning, and decluttering. This way, even if you see catches your attention, you can push back in your mind and wait until ‘chore day’ rolls around.

A Final Note

We all get the same amount of time each day: 86,2400 seconds, 1,440 minutes, or 24 hours. It’s up to you to figure out how you’re going to spend that time. Sadly, many of us spend our days doing things that don’t really add any value to our lives—or anyone else’s for that matter.

The good news is you can train yourself to focus more and have fewer distractions. Make a conscious effort to add purpose and value to your life and follow through. You’ll soon notice you’re getting more done during your day than ever before!