"Cadence" In Tandem Coaching's Newsletter
 Web: http://www.intandemcoaching.com/
 Email: mailto:JoanneH@intandemcoaching.com
 Follow me on Twitter: http://twitter.com/intandem

 ~~~~~~~~~~~~~~~~
 Note from Joanne

 Hello!

 Summer has arrived in Glendale, AZ! My business
 mailing address is in Peoria, AZ; I live in Glendale,
 AZ, less than a half-mile from Peoria’s southern
 border. Glendale is directly west and northwest of
 central Phoenix. Why the geography lesson?  Just so
 you get a better feel for who I am, where I live and
 work.

 I love Arizona except during the worst of the summer
 months (July & August). I don’t tolerate the heat very
 well. We’ve hit triple digits most days since the
 beginning of May. I’m OK as long as it stays dry. It
 gets more humid in July and August; that’s when I want
 to get away as often as possible! Flagstaff, at 7000
 ft elevation, is only three hours away, and there’s
 hiking and biking there, so I’m good to go!

 ~~~~~~~~~~~~~~~
 Feature Article

 Sleep and the Introvert Brain

 You may have read or heard the expression that
 “introverts are wired differently.” That means, among
 other things, we process information differently than
 extroverts. According to Marti Olsen Laney in her
 book, The Introvert Advantage, the introvert’s brain
 is “dominated by the long, slow acetylcholine
 pathway.” (Acetylcholine is a neurotransmitter.) Laney
 says this explains why introverts need “reflection
 time without pressure” and “need to sleep on decisions
 in order to benefit from the way they process
 information.”

 Are you doing your introvert brain a favor and getting
 all the sleep you need? Read on; you just might
 discover a way to enhance your (already prodigious)
 information processing skills.

 How much sleep do you need each night?  How much is
 enough? There is no magic number; sleep needs are
 individual. The typical adult will need from 7-9 hours
 per night.  To determine how much YOU need, keep track
 of how many hours you sleep each night and how you
 feel the next day.  Do you wake up feeling tired or
 unrefreshed? Can’t function without hourly injections
 of Starbucks coffee?  Did you nod off during that
 boring meeting at the office? Have you developed a set
 of “tricks” to keep you from falling asleep at the
 wheel? Are you struggling to manage your weight?
 These are all possible indications that you may not be
 getting enough sleep for you.

 What happens when you don’t get enough sleep?

 * Decreased ability to concentrate, react, or remember
 new information (especially relevant to introverts who
 need REM sleep to process and store information in
 long-term memory)

 * Increased risk of motor vehicle accidents. An
 estimated 100,000 accidents per year are caused by
 drowsy drivers

 * Increased body mass index (sleep deprivation affects
 appetite-regulating hormones)

 * Increased risk of heart problems such as heart
 attack

 * Increased risk for depression and/or substance abuse

 How can you improve your sleep quality and quantity?

 1) Make sleep a priority – schedule it like any other
 important activity, and don’t treat sleep as the thing
 you do only after you’ve done everything else.

 2) Practice good sleep hygiene – this means you:

 * Establish a consistent sleep schedule (go to bed and
 get up at the same time everyday, including weekends)

 * Use bed only for sleeping and sex (or sex and
 sleeping). This means, no TV watching, no reading in
 bed.

 * Make the bedroom conducive to sleep – (quiet, dark,
 and cool)

 * Avoid caffeine, alcohol, nicotine 4-6 hours before
 bedtime

 * Exercise at least 4 hours before bedtime

 * Avoid daytime naps – if you must, nap no longer than
 25 minutes

 * Take a hot bath about 90 minutes before bedtime –
 this will cause a body temperature drop afterwards
 that helps you feel sleepy.

 * Develop a pre-sleep ritual.  Pick something relaxing
 that you can do each night to give your body and brain
 a signal that it’s time to wind down.

 3) Rule out a sleep disorder – see your primary care
 physician if you experience any chronic problems that
 impair your sleep, such as snoring or persistent
 insomnia. Remember, getting better sleep is easy as 1,
 2, 3: 1)      Make sleep a priority 2)      Practice
 good sleep hygiene 3)      Rule out any sleep
 disorders

 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
 Inspiration/Motivation Corner

 It is a great thing to know the season for speech and
 the season for silence. ~ Seneca, Roman dramatist,
 philosopher, & politician

 ~~~~~~~~~~~~~
 Ask the Coach

 Q. I've been having trouble lately with saying "no" to
 commitments that I know I shouldn't be doing. They're
 either with "friends" I'm not interested in seeing, or
 they're work- related & I feel I "have" to do them, or
 they're something I want to do but they infringe upon
 my business building time! How can I say "no" without
 being rude?

 A. Good for you; you recognize situations where your
 boundaries could use a little more definition! In
 other words, it sounds to me as if you have trouble
 saying “no” when a boundary is approached, but you are
 not sure yourself exactly where to draw the line.  You
 didn’t ask me WHEN to say “no,” you asked me HOW to
 say “no” – may I suggest you also look into making
 your boundaries very clear to yourself?  I just get
 the impression you are a little conflicted about
 saying “no” in these situations.

 OK on to your question:  my playful response would be
 to figure out what a rude “no” sounds like and then
 don’t do that!  In all seriousness, are you perhaps
 equating “no” with being rude? Are you offended when
 someone says “no” to you? If so, how did that person
 say it? Avoid doing that.

 I realize my answer may not be very helpful, so here
 are some suggestions. As always, refine, revise, and
 play with choices until you find what’s comfortable
 for you.  And remember, you don’t need someone else’s
 permission or approval that your reason for saying
 “no” is justified.  It does help to have a standard
 phrase or two ready so that you don’t hesitate.

 For “friends” you don’t have time for: “I have so much
 on my plate right now, I can’t fit that on my
 calendar.”

 Work-related: if you have determined that attendance
 is truly optional, then how about: “I have a previous
 commitment” (said commitment can be with yourself,
 your me-time!)

 Want to do but need to work on business: “Oh that
 sounds like so much fun, but it conflicts with my
 business building time. Can we do it another time?”
 (Then suggest a time that works for you)

 My all-time favorite, all-purpose “no” is to say “That
 won’t work for me.”  Or, “I’ll have to pass on this
 one.”

 Click Here to Ask the Coach
 mailto:JoanneH@intandemcoaching.com

 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
 Joanne's Hype-Free Recommendation Zone

 Discover your Myers-Briggs personality type with this
 online (gratis) assessment: Jung Typology Test. It’s
 not an “official” test -- but in my case, I got the
 same result with this one as when I took the official
 MBTI many years ago. (In case you are curious I am
 INTJ). http://www.humanmetrics.com/cgi-win/JTypes2.asp

 I’m curious about YOU; I’m wondering if there is a
 predominant type among my readers.  If you know your
 type, or take the assessment and discover your type,
 let me know via email, OK?
 mailto:JoanneH@intandemcoaching.com

 For an in-depth description of the 16 personality
 types, I recommend Please Understand Me II:
 Temperament, Character, Intelligence by David Keirsey.
 http://tinyurl.com/qh8tez

 Cadence grows by "word of email" so please feel free
 to forward this newsletter onto anyone who you think
 might enjoy it.
 http://www.yourtellafriend.com/page/1457/tellafriend

 Thanks so much!