Tag: Mindfulness

Tracking Expenses: Becoming a More Mindful Spender

I took on the exercise of dutifully tracking my expenses about a year ago.  Before, I would utilize technology, like Mint, to automatically track where my money was going.  But, I think I heard a suggestion in several podcasts that it really helps to keep a diary of your spending.  And this was definitely true for me, an eye opening experience to say the least.

chart close up data desk
Photo by Lukas on Pexels.com

I decided to do this tracking with an Excel spreadsheet, and gave myself the goal of doing this for 3 months, to get a better handle on my average spending per month in common categories.  I actually found the exercise so helpful and insightful that I still do this, about a year later, and plan to continue doing this as I think it really enlightens me and improves my behavior.  It is not easy, but I think it helps keep me in line with how I use my money.  I have become more mindful now of what I spend on each month, and it makes me pause and think about future purchases now too. Do I really want to add this on my spreadsheet of spending?  Will this purchase truly make me happy, or bring me joy, or bring utility into my life?  Or can this impulse item wait?  Or do I even need to buy this item at all?

I think the problem for me with the automatic tracking before with Mint was that I didn’t feel full ownership for what I was doing.  The app or website would categorize things I was spending on.  This was helpful to categorize my expenses and see trends.  But it didn’t hurt as much as when I had to put the item onto my spreadsheet.  I saw that, wow, I spent THAT much on an item on Amazon that I am now not really using much.  Ouch.

woman holding card while operating silver laptop
Photo by bruce mars on Pexels.com

Other ways to do this besides Excel are to use the apps and automatic tracking websites out there. Or use old fashioned pen and paper, or a pen and a small notebook, for example.  For me, I enjoy having my data in a spreadsheet so then I can extrapolate, compare, and analyze the data.  (The engineer in me lives on, in spite of my years of medical training.)

And I think what liberated me with using Excel was that I didn’t feel limited. I could see how much I spent on groceries for the month, for example, and I did not get an alert that I was close to my “limit.”  In truth, the entire limit is your income for the month, or the cash in your bank account, not some predestined number you picked 2 months ago.  It is okay for the spending amounts to move and shift with time and needs. For example, some months with extra entertaining or a shift in our dietary needs will demand higher grocery spending.  But then, the next month, the spending can be much less.  On AVERAGE, then, the spending category and “budget” actually works out.  This, again, I found liberating, and much more useful for me.

Also, after analyzing my spending at the end of the month, I could see what was leftover, and then plan where to put that money.  Rather than just leaving it in a checking account, I could then move that cash around for future needs. I could invest it, save it in my emergency account, save it for future travel, or plan to use it in my Fun Account which I’ve nicknamed “I Don’t Know What it Is But I want It”…for those random unforeseen items that come up on your Amazon browsing that just speak to you.

IMG_5240
Spend your money wisely, or else this little guy may use the Force to get you in line! 

It is also interesting over time to compare my spending this year to spending last year.  I hope to keep this exercise going in the years ahead to compile more data, and hopefully see my spending become more in line with what I value.  I would want to see spending in some categories go down, while spending in other categories I really enjoy (like hobbies) should hopefully increase.

As I mentioned before, this is not necessarily something you need to do forever.  I do enjoy the data, though, and I think it influences my behavior positively, so I plan to keep the exercise going at least for now.  But I think the true value in doing this expense tracking is in getting a deeper dive into your finances at least for a short period of time (e.g. 3-6 months) to truly feel out where you are spending.  The exercise often surprises you, and sometimes disappoints you.  You may not want to admit you spend as much as you do on restaurants, or clothing, or random online purchases.  But the numbers don’t lie.  And tangibly writing the expenses down, or in my case, typing them into Excel, really helps to gain ownership of how you are spending your money, and can give you insight into your buying habits. And hopefully, with that knowledge, you can change your behavior and spend more wisely in the future.

Why I Run, and Why You Should Exercise, Too

The Start of My Love Affair with Running

I have gravitated toward distance running since high school.  I played soccer and also joined my high school track team, opting for the longer 3200 kilometer race.  My tendency toward endurance sports likely means my body has more “slow twitch” fibers. Or perhaps I have a penchant for long, grueling processes.  Whatever the case, I continued to run both in high school, and afterward.

Later, in college, I joined Naval ROTC, where running was a key part of “PT” (physical training) sessions and a component of the physical fitness test.  I loved how much I improved with regular training exercises with my battalion. I also am a perfectionist and a habitual practicer, so I would run on the side to improve my performance at the PT sessions. This, of course, improved my physical fitness even further, and led me to further enjoy running.

Falling off of the Wagon, i.e. my Time Away from Running

My little nugget of Turkey energy, Madelyn, around 15 months of age. In the time period between my daughter’s birth and my son’s birth, I felt progressive fatigue. Kind of like I had just eaten a large Thanksgiving dinner, suffering the hangover effects of Tryptophan!

As I transitioned to medical school and then residency, busy life took over.  I blamed my degree of stress and overwork on why I fell off of my beloved hobby.  However, as I have mentioned in other posts, I now realize I was also suffering from Graves Disease, which caused exercise intolerance, shortness of breath upon exertion, and palpitations.  I was unaware of this, thinking I was simply “lazy” and busy, and blamed the symptoms on poor conditioning and lack of willpower.

My Return to Running, with a Vengeance

Fast forward  to the time of my Graves Disease diagnosis. Once the diagnosis was made, I realized my fatigue had a secondary cause.  My mind was blown.  And also, my confidence grew.  I resumed running here and there.  And then, to hold myself accountable, I made a “New Years Resolution” to run the Pittsburgh Half Marathon. The longest I had run to that point was probably in the ballpark of 3-5 miles.  I was nervous but also excited to challenge myself, and see how far I could go.

I carried out the training dutifully, finding a free beginners training plan online. I entered the workouts into my calendar, and tried to juggle these around my already busy life.  The first couple of weeks were pretty rough, I will not lie.  I admit I was embarrassingly out of shape.  But I persevered, primarily because I had set a goal. I had also registered for the race furthering my commitment.   Internally, as well, I did not want to shortchange myself – I wanted to know if I could do it, and do it right!

I finished my first half marathon at age 35 in 2:23.  Not too bad for my beginner-level training and several years of couch potatoed-ness preceding this!

A couple of days after finishing, I was incredibly sore. I got Delayed Onset Muscle Soreness with a vengeance, mainly because I did not train on hills leading up to this hilly race.  I did not incorporate any strength training into my Half Marathon training.  I also ran faster in the race than I had been training (the adrenaline made me do it!).  However, mentally, I was buoyed and very proud of my accomplishment.

About 2 days after my race ended, I was motivated to next take on a marathon.  I logged on that day to the Columbus Marathon website 2 days after the marathon, still sore and recovering, and (wisely or unwisely) registered myself for my first marathon..

I have been training for this marathon now for 3 months. I have a little less than 2 months to go before my race date.  The training is grueling and time consuming.  I will admit it is not all gumdrops and rainbows.  I have good days, and bad days!  I have also begun more strength training this time around, as I have read several books and articles highlighting why it is important to be a well rounded athlete.

I admit I neglected strength training altogether with my Half Marathon training, as I am busy and like to cut corners where I can.  But incorporating about 10 minutes/day of body weight strength training most days of the week has improved my health, my sense of accomplishment, and my physical fitness.  I think my physique has also improved.  All of those smart trainers and exercise physiologists are correct – it pays off to be well rounded!

Thought the training is hard at times, I have come to look forward to my runs.  I have also opted to move my runs to the morning. This ensures I get the workout done. I also feel accomplished and more productive early on in my day.  The runs are a time for me to focus on me.  I push my body with my harder runs, and let my subconscious take over with my easier runs. It is cathartic, a form of mindfulness and meditation for me nearly every day.

My husband, Matt, and son, Luca, two of the reasons that I want to keep fit and healthy each and every day!

Why Should You Exercise?

Now, I realize not everyone enjoys running.  But I think there is something everyone’s body is inclined to doing, be it walking, swimming, cycling, etc.   I challenge you to start doing this regularly, for example, 4-5x/week for 10 minutes a session at first.  Pencil it in (electronically or physically) into your calendar. This will hold you accountable. You will feel guilty ignoring the event, or worse, scratching it off or deleting it.  I also encourage you to consider working out in the morning.  As I have mentioned, it gets the workout over and done.  Also, your mind will be stimulated by the physical activity so early on in the day.  I suspect you will perform better and be happier with the rest of your work and life activities later that day.

My daughter, Madelyn, one of the beautiful reasons I live a happy, fulfilled life!

Most importantly of all, exercising regularly not only helps your mental health, it also improves your physical health. You will have lower risk of heart disease, stroke, and diabetes.  With the rising overweight and obesity epidemic in our society, I think these are all unfortunately becoming too commonplace in my day to day practice as a family physician.  Please do your darnedest to avoid these diseases!   It is so much better to avoid the diseases altogether, than to try to treat them once they are present.  Part of your risks come from genetics, age, and sex, which I realize are not changeable.  However, your physical activity and exercise habits are something you CAN change.  Please do so!