The post How To Make The Gig Economy Work For You appeared first on Dumb Little Man.

http://ift.tt/2sQstxP

Research tells us that willpower is like a muscle. You can work on making it stronger, but you can’t keep it flexed forever.

In other words:

Willpower is a limited resource.

There’s no better use of one’s willpower than on forming the right habits. The right habits serve as the bridge between where you are and where you want to be. Once those habits are formed, you don’t have to exert willpower on them anymore. Your journey towards success is effectively put on autopilot.

Try and adopt at least one of the following six productivity habits and reap the fruits of increased happiness and fulfillment.

Join the 5 a.m. club

“Early to bed and early to rise, makes a man healthy, wealthy, and wise”

– Ben Franklin

Waking up early is a habit common among the world’s highest achievers. Theodore Roosevelt, Benjamin Franklin, Ernest Hemingway, Immanuel Kant and Thomas Jefferson are all examples of men who were early risers.

Turns out:

Several studies have correlated waking up early with success.

In a 2008 Texas University study, college students who woke up earlier earned a higher point than those who study and sleep late (3.5 vs. 2.5).

Also, Harvard biologist Christoph Randler found that early risers are more proactive and more likely to respond positively to statements like “I spend time identifying long-range goals for myself” and “I feel in charge of making things happen.”

And if that isn’t enough, psychology research also tells us that early risers are happier and healthier than night-owls.

When you wake up early, there are less distractions and more time for you to focus on planning your day and doing what needs to get done.

Check out this actionable guide to discover how to burst out of bed every single morning.

Meditate Daily

“The thing about meditation is: You become more and more you.”

– David Lynch

After interviewing more than 200 world-class performers like Jamie Foxx, Arnold Schwarzenegger and Amelia Boone for his podcast (The Tim Ferris Show), Tim found that the most consistent habit among his guests was some form of daily meditation or mindfulness practice.

Meditation is a practice that is a thousand years old. Only recently has science begun to discover the profound effects that it has on the brain.

A group of Harvard-affiliated researchers reported that, over time, meditation can increase the brain’s gray matter. This is the region of your brain associated with decision-making.

What is life but a sum total of your decisions?

If something as simple as 10 minutes of daily meditation can improve the quality of your decisions, imagine what it can do for your overall quality of life.

Meditation has also been shown to reduce stress, improve concentration, increase self-awareness, slow down aging and increase happiness. It’s a habit that can improve every area of your life.

Don’t know where to start? Check out this beginner’s guide to meditation.

See Also: Benefits Of Meditation: How You Can Change Your Life In 10 Minutes

Read for 30 Minutes Everyday

“Employ your time in improving yourself by other men’s writings, so that you shall gain easily what others have labored hard for.”

– Socrates

I compare reading to taking the red pill because it’s what snapped me out of the matrix of societal conditioning. Reading the works of great men and women showed me the extent of what’s really possible.

When we hear about Richard Branson in the media, we see him as the cool and suave, self-made billionaire. However, when you read his autobiography, you’ll learn about the mistakes he made, the obstacles he overcame and the lessons he learned. It has a sort of humanizing effect on him and you’ll realize that what one man can do, another can do as well.

Expose yourself to a wide variety of books and ideas to develop a dynamic and empowered perspective on life.

Need help getting started? Check out this step-by-step guide on how to read more.

Practice Gratitude

“Gratefulness is a higher organ of perception, through which you can accurately appreciate a fundamental truth: the universe works in mysterious ways, and you’re the constant beneficiary of its generosity.”

– Phil Stutz

Practicing gratitude teaches us to love the life we have while in pursuit of the life we want.

It’s human nature to compare ourselves to those who have more than us. But, when we realize the simple miracles of everyday life (e.g. access to clean water, the ability to walk, a warm bed to sleep in, etc.), it puts things in perspective.

The power of gratitude has been demonstrated in multiple studies. Here’s one that I like in particular:

Researchers brought participants into a lab and asked them to write a few sentences each week focused on a particular topic. One group wrote about the things they were grateful for while the other wrote about daily irritations or things that displeased them.

After about 10 weeks, the participants that wrote down what they were grateful for were more optimistic, felt better about their lives, exercised more and visited their physicians less.

Practicing gratitude literally changes your brain and makes you a happier and more fulfilled person. Make it a habit to write down 5 things that you’re grateful for every single day.

Skip Breakfast

“Since I’ve started intermittent fasting I’ve increased muscle mass, decreased body fat, increased explosiveness, and decreased the amount of time I’ve spent training.”

– James Clear

This habit might come as a shock to you. After all, we’ve all heard that breakfast is the most important meal of the day. This idea, however, is quickly being laid to rest as the benefits of intermittent fasting have become too many to ignore.

See Also: Breaking the Fast: What I Have Learned Using Intermittent Fasting

Did you know that digestion is actually one of your body’s most complicated and intensive functions? That’s right.

By skipping breakfast, you extend your overnight fast and allow your body to focus its resources on other important tasks, like controlling blood sugar and facilitating cellular recovery.

Furthermore, a short-term fast can boost testosterone and growth hormone levels. These two factors can seriously enhance your progress when trying to lean down.

Intermittent fasting (IF) is not a diet. It is a pattern of eating. To get started with IF, you only have to follow one rule:

Eat within a 6-8 hour window.

So, if you wake up at 8 a.m., simply skip breakfast and have your first meal between 12-2 p.m. Have your final meal between 8-10 p.m. It’s as simple as that. For a more intensive resource for, you can check out James Clear’s guide.

Since adopting IF, my productivity has also shot up. My body is not involved in digestion and I find myself more focused on work. By the time I have my first meal, I’ve already gotten so much work done that the rest of the day is pretty much just a bonus.

Make Your Bed

“If you want to change the world, start off by making your bed.”

– U.S. Navy Adm. William H. McCraven

Making your bed in the morning will set the tone for the rest of your day. As the first task of the day, it will set the momentum for your next set of tasks. By the end of the day, it will be like a domino effect that has carried over.

As McCraven mentions in his University of Texas commencement speech:

“Making your bed will reinforce the fact that the little things in life matter. If you can’t do the little things right, you’ll never be able to do the big things right. And, if by chance you have a miserable day, you will come home to a bed that is made – that you made. And a made bed gives you encouragement that tomorrow will be better.”

 

The post 6 Simple Habits For More Productivity, Happiness And Fulfillment appeared first on Dumb Little Man.

http://ift.tt/2sX8mwg

Falling into debt is easy. Repaying that debt is much harder.

A recent study found that more than a third of all Americans have personal debt that’s at least 180 days past due. While occasional overspending is common, most of these people see debt as a part of their lifestyle.

Debt can pile up for a number of reasons, but it’s particularly problematic when people make major purchases without concern for the consequences. Whether it’s buying a new flat-screen TV for the big game or committing to a costly vacation rental with friends, this you-only-live-once attitude can create major problems.

Once debt piles up, the interest payments and fees alone can be enough to cripple even the most responsible borrower. It’s a tough challenge, but the incentives for battling back to “even”- or avoiding debt in the first place- are tremendous.

Debt Is a Dirty Word

Carrying too much debt in relation to your income goes beyond making it a challenge to pay bills. It can also lower your credit score.

Late or skipped payments can make matters even worse. When you become a bad credit risk, it will become more difficult and expensive for you to borrow in the future. Lenders will look for any reason to be leery of an application so you could end up paying much higher interest rates. Skip enough payments and you could end up in court or dealing with the repo men.

But, it isn’t only lenders who look at credit scores. Cable and utility companies use them to vet potential customers, too. Landlords can sometimes consult your credit score to find out how reliable you will be about paying your rent. Anyone who thinks you’re a credit risk could charge you with a higher rate or deny you services altogether.

Some employers consult credit scores before making hiring decisions. Your resume might get your foot in the door, but your credit score could torpedo your chance of earning money to repay your debt.

The main reason to avoid being a chronic debtor is that it makes you feel crummy about yourself. People often lie about how much credit card debt they have. And these aren’t little white lies. We’re talking under-reporting to the tune of about $400 million. When confronted about those lies, people admit they feel a social stigma about having a hefty credit card debt.

3 Tactics to Manage Debt During Major Purchases

Staying out of debt isn’t as much fun as getting into it, but it’s important to think ahead when making any major purchase. With proper discipline and three simple habits, just about anyone can avoid debt while enjoying the finer things in life.

Buy only what you can afford

To determine what big purchases you can afford, create a monthly budget. First, calculate how much after-tax income you earn each month. Once you have that figure, add up the expenses you must pay on a regular basis. These are your “needs.”

Those needs should include your rent or mortgage, car loans, credit card debt and student loans. You can also include utilities, grocery bills and any other routine payments you make in this list. If a bill varies from month to month, such as groceries or utilities, average out your past three bills to create a ballpark figure.

Subtract your needs from your income and you’re left with a pot of discretionary money. As long as your basic needs are covered on a monthly basis, you can feel comfortable socking away that leftover money for big purchases.

Maintain multiple accounts

Consider maintaining separate accounts for different areas of your budget. You can have one for your living expenses, one for utilities and another for groceries. This will allow you to not exceed your monthly budget for each category while carefully tracking your spending patterns in various areas.

If you have a big purchase on the horizon, open a separate account to save toward your goal. You might set up an automatic withdrawal from each paycheck that deposits a small amount of money directly into that account. Once you hit your budgeted goal, you can feel go ahead and make that purchase.

See Also: Saving Money Basics: How to Build a Solid Savings Fund

Think outside the bank

It’s important to give yourself incentives for meeting financial goals. You can also consider tying big purchases to life goals.

For example, you could reward yourself with a new pair of running shoes if you’re able to commit to visiting the gym at least 15 times in the next month. Or, if you desperately want to visit Japan, task yourself with becoming conversational in Japanese before you can spend a dime on travel.

This approach ensures you’re truly committed to your big purchase before you rack up any debt. Plus, it gives you ample time to set aside money for those expenses. Make sure your goals are measurable and tangible so you can definitively know when it’s time to loosen the purse strings.

Conclusion

Used responsibly, credit cards are amazing tools that allow people to cover expenses when they’re short on funds. But, when debt lingers, it can work against you.

See Also: 9 Valuable Credit Card Perks

By planning ahead, you can make big purchases without taking on insurmountable debt. Whether you want a new car or an upgraded smartphone, managing your money is less about what you want today as it is about making sure you can pay for what you need tomorrow.

 

The post Staying Out Of Debt: 3 Money Habits You Should Be Doing appeared first on Dumb Little Man.

http://ift.tt/2rXd9wI

What is the ultimate goal of your marketing strategy?

For most companies, it is to increase their brand presence. In digital marketing, it is all about getting in the first few ranks of Google search results. You should push your brand towards popularity to increase your ROI.

According to the leading SEO companies, it is all about getting the right kind of links. Getting outbound links and inbound links is the perfect way to encourage new customers. This improves search result ranks as well.

The ideal number of inbound links and outbound links is yet to be found. However, 1:1 seems to be the golden ratio for blogs right now.

Before we get into the details, let’s first talk about the kinds of links that matter.

Dofollow links are the most common type of links that SEOs use to usher in search engine crawlers for site indexing. We have always perceived Nofollow links as the less useful ones. However, a recent report from Kick Media SEO is about to change that.

What are Dofollow links?

If you are aware of SEO terms and practices, we are sure you are already on the edge of your seat waiting to correct us. Technically, there are NO dofollow links. All natural links without the nofollow tag are Dofollow or followed links. These are the literal opposite of the Nofollow links.

It is a link that search engine crawlers can follow to index the content. Dofollow links are the default. Unless you add a Nofollow link, all pages have a basic Dofollow link. This signal is organic and trusted by bots.

The more Dofollow links a website has, the more Google regards the site as authoritative. They are the positive signals no bots can disregard.

What are Nofollow links?

Nofollow links make sure that Google does not pass any “link juice” to your target page. Google does not transfer any PageRank across these sites either. SEOs have always overlooked them since they considered these links ineffective.

Apparently, these links do not have any direct impact on site SEO. Therefore, all efforts on a Nofollow link are useless.

However, Google states they do not follow these links “in general.” This leaves much room for assumptions. This is where a few SEO companies jumped in for new research.

What are the benefits of Nofollow links?

It is quite apparent that using Nofollow links will not boost your page rank. However, Google can use these links to increase your user engagement, particularly organic user engagement. They can boost your visibility and credibility. They can act as an introduction to your company, brands and products.

For Rob Toledo from Moz, using a nofollow link got him hundreds of visitors. It increased CTR and user engagement. Much like his experience, an upward trend is now an expected outcome of using nofollow links.

It is all about balancing the links. The ratio does not have to be 1:1. It is more about your brand’s requirements. Using 40 nofollow links against 60 dofollow links is a standard practice. This creates a more natural link profile that keeps the link ratios almost even.

How can you make the most of your nofollow links?

Nofollow links can bring you more organic engagement. Not all these links are equal and you cannot expect all of them to put in the same kind of traffic. Here are a few ways to optimize your nofollow links:

• Make it interesting. Make sure the link leads to engaging content. People should feel intrigued by the product or service that is at the end of that link.
• Develop compelling content. This is basic for any successful digital marketing strategy. If you want the best out of your SEO strategy, you need to work your content team. Get them to write compelling content that will entice human readers and will engage bots for easy indexing.
• Blend your links. You cannot work with nofollow or dofollow links only. You also need to factor in outbound links that will lead users to authoritative sites. Conduct A/B tests to perfect the ratio according to the outcomes.
• Include freebies. People love free gifts. The only challenge of working with Nofollow links is to lure people to follow the links. For example, if someone is advertising your products with nofollow links, make sure they link to some contest. This will encourage participation and boost your online presence.

Although Nofollow links have been around since 2005, we have started exploring them only recently. They are no longer response to spam comments and negative reviews. They are now instruments of organic SEO.

See Also: The Future of SEO – Predictions and Premonitions That Will Dominate 2017

 

The post The Hidden Advantages Of Using Nofollow Links For Your SEO Strategy appeared first on Dumb Little Man.

http://ift.tt/2tNbZVJ

If you become uneasy or anxious when you are around others, then landing a dream job may seem limited. The requirements many businesses have include working and being around others. For an introvert, this creates discomfort and may slow down your potential to achieve success.

Psychology today states that almost 50% of the population is considered an introvert. There are diverse jobs that have been created to match the characteristics of this personality. With a new perspective and by looking in the right places, it’s still possible for you to land one of the best jobs for introverts and enjoy a successful career.

Here are 5 of the best tips you can use.

Highlight your search with the ability to work alone

Not every job is based on teamwork and networking with others. There are specialized career fields that demand that you work alone. What’s important is that you’re able to take responsibility for the projects, meet deadlines and deliver great results.

Show off your skills in relation to the strengths of an introvert. It will help you to move into a higher position faster. It will also provide hundreds of new possibilities for you to strengthen your characteristics and skills.

Master the environment you work in

If you want to work in a field that requires some social skills, then balance this option with your surrounding environment. You can find a position that allows you to telecommute, work from home and balance the amount of time you are required to spend with others.

For instance, find a job that requires holding meetings only once a week or month. Often, these are listed in the job requirements, so you can examine opportunities that align with your levels of interaction before you actually apply.

If you don’t want any interactions, then search for independent styles of work.

Change your search to jobs for introverts

A secretary, customer service representative or networking specialist may not be the career field you want to consider. If you have the skills to work alone, then you should find a specialty job that can match your character.

Look for a career position that can highlight your strengths as an introvert. By shifting your focus, you will open new doors to the perfect opportunity.

For instance, the responsibilities and required skills of a software developer won’t consider your social skills. Instead, it will depend on your ability to work alone and achieve demands and goals through development.

There are many jobs for introverts. Your options include data entry, caregiving and computer work.

Mentally prepare for interactions

Meetings and the interview process require interaction with others. If you are socially anxious, then mentally prepare for these specific parts of the job hunting process.

Try practicing in front of the mirror before reporting to others. You can also practice the interview process with your family so you can study how you will respond to certain questions. While there may be some discomfort, you will find that continuous practice reduces the anxiety that many introverts face.

During the interview, don’t be shy to let your potential employer know that you like to work alone and that you are responsible and accountable. These introvert qualities are what every interviewer looks for.

See Also: 8 Interview Tips For Introverts

Find a fit for your social comfort level

Many introverts are painfully shy and don’t enjoy interacting at all. Others may feel comfortable interacting with others but only to a certain extent.

You can work with psychological tests, such as Myer-Briggs, to measure your characteristics and know where your strengths are. Examining where your line of comfort is and making this clear in your job search as well as interviews will guide you to the perfect job.

It is not only about the company finding the perfect individual for the job. It is also important that you find a job that is aligned with your comfort level and ways, particularly when it comes to the level of interaction required.

Conclusion

There are many jobs for introverts that can help you maintain your comfort level while building a successful career. Start by looking at your strengths and skills and search for a career that isn’t fully dependent on socialization. With that, you’ll be able to find the perfect job.

See Also: 8 Hustle Tips for Introverts and Creative Souls

The post 5 Tips On How To Land The Best Jobs For Introverts appeared first on Dumb Little Man.

http://ift.tt/2tdoa1b

Many of recent history’s well-renowned entrepreneurs are well-read. Take, for example, Elon Musk and Richard Branson. They have an extensive list, ranging from science fiction and fantasy to historical and business books.

While reading is just one factor that may contribute to success, it is a habit that heavily influences the mind. So, for someone who’s starting out in the business world, you should choose which ideas inhabit and influence your plans, goals, and strategies.

Carve some time this weekend and snuggle with a good book, beginning with the following best business books.

The Lean Startup

Author: Eric Ries

First published in 2011, the book and its central topic remain relevant today. To make launching an enterprise a less risky endeavor, Eric Ries introduces the methodology of the lean startup. As this Harvard Business Review article puts it, the lean startup “favors experimentation over elaborate planning, customer feedback over intuition, and iterative design over traditional ‘big design up front’ development.”

Pick this up from the shelf if you want to learn the techniques that will help you spend less time, money and energy in building up your business idea. Though the goal of the Lean Startup is to present alternatives to traditional business practices. It can also help boost your confidence to fail fast and continue learning.

The Art of the Start

Author: Guy Kawasaki

If you are busy and you have to choose just one book to digest this year, this should be it. If you are at the stage of preparing a pitch and meeting with potential investors, the concepts that Guy Kawasaki outlined in this book will be of much help. Kawasaki, a former chief evangelist at Apple, even shared a list of top ten entrepreneur lies that you can avoid.

Complement it with the Art of the Start 2.0 or devour it as a standalone material. Some readers describe the Art of the Start as fun and comprehensive. Kawasaki’s writing style is clear, instructive and insightful. I am betting you will enjoy this book as much as I did.

REWORK

Authors: Jason Fried & David Heinemeier Hansson

“If given a choice between investing in someone who has read REWORK or has an MBA, I’m investing in REWORK every time. A must read for every entrepreneur.” That comment is from serial entrepreneur and Dallas Mavericks owner Mark Cuban.

Indeed, for a startup or small business owner, this book is gold. It’s written for people like you in the first place.

REWORK is composed of short essays. Each of them is one to two pages long and uses plain language throughout. Mainly, the essays rework certain prevailing mindsets regarding topics, like workaholism, meetings and competition. You’re in for a ride as this book challenges conventional wisdom and the status quo. Plus, instead of illustrations, it contains artworks to complement the text.

Moonwalking with Einstein: The Art and Science of Remember Everything

Author: Joshua Foer

“Our lives are the sum of our memories,” says Joshua Foer, a freelance journalist who studied and wrote about memory improvement. There’s a good review here of his book, Moonwalking with Einstein, which details his journey from following mental athletes to learning ancient mnemonic techniques himself.

Moonwalking with Einstein does not fall under the category of business books. But, it is an engaging read for anyone who wants to improve his ability to remember things, including entrepreneurial concepts and ideas. The techniques are easy to learn if you have the time to devote to them.

Elon Musk: Tesla, SpaceX, and the Quest for A Fantastic Future

Author: Ashlee Vance

The only biography on the list, Elon Musk will take you deeper into the life and mind of the man behind some of the world’s most advanced technologies: spacecraft and electric cars. Far from being a sci-fi read, it relays the beginnings of Musk’s venture into space and automotive territories. Journalist Ashlee Vance covers necessary grounds for the readers to understand the nerdy kid who was designing video game codes at 12 years old.

If anything, it can provide you with the necessary push to start, endure and keep moving forward in your entrepreneurial journey. The book will tell you that even Elon Musk, with his demi-god status in Silicon Valley, did not go this far without stumbling many times.

The post Best Business Books: The First-Time Entrepreneur’s Reading List appeared first on Dumb Little Man.

http://ift.tt/2sSlgfa

When a birthday or holiday rolls around, no doubt your kids will present you with a wish list of the toys they want. And every time a toy commercial comes on TV, your child is probably pointing to everything they see, asking you to buy it. While you’ll want to fulfill some wishes, there are some more things you should think of when buying toys for your kids.

Here’s how to make the right choice for finding perfect toys for your kids.

Choose Brand Names

Brand names tend to be more reputable and often offer warranties that ensure the durability of the toys you buy. If you shop online, in particular, be cautious of brand names because there are many knock-off items at cheaper prices. While those price cuts might seem like a bargain, they often aren’t very durable. They’re also more likely to come from a vendor with a less than stellar reputation which could leave you with a broken product and wasted money.

Check Out The Reviews

Internet trolls aside, the majority of reviews you see are legitimate. You can learn a lot about the products you plan to buy by seeing what others who have bought and used them have to say about it. If there are more bad reviews than good ones, you’ll probably want to look for a different brand or product instead.

If you want to know if buyer reviews are legitimate, check out Fakespot.

Keep It In The Age Limit

Toys are all designed for different age ranges. Children under the age of 3, for example, shouldn’t have anything with small parts because of the dangers of choking.

Other toys are for older children and while a child of 5 won’t be attempting to eat small pieces, they might not have the patience or understanding for a toy that’s been created with older children in mind.

Think About The Product Features

That toy guitar sure is cute! But does it have a volume control on it? If not, you’ll be doomed to listen to it blaring every single time you attempt to make a phone call. Some products in the same genre will have very different features on them too and it’s up to you decide what makes one set of features better for your child.

Choose Toys That Do More Than Entertain

Some of the toys you choose for your child will be purely for fun value. But other toys will have educational elements to them. Things like water tables or block sets or even toy kitchens all provide an opportunity for your child to learn new things like colors, shapes, new words, even new languages.

There are also other toys that can help children build self-confidence or self-esteem such as pretend toys or musical instruments. While it’s nice to give your kids plush and cuddly toys to love on, the perfect toys for your children can teach soft skills too.

Think About Assembly

Is the toy you’re choosing ready to go right out of the box? Or will it require some effort on your part to put it together?

Make sure you’re aware of the packaging and assembly so you won’t be surprised when you’ve got a new dollhouse that you have to put together while your children shriek with excitement and try to touch everything as you’re assembling it. Talk about pressure!

Compare Prices

Once you’ve decided on the toys you want to buy for your child, you’ll want to look at the price. Not everyone has a limitless budget. You’ll want to factor in things like the cost as well as the usage of it.

For example, if you’re going to buy a walker, you might want to invest in one that has a detachable face of learning activities. That way, when your little one begins walking on her own, she’ll still get use out of this toy.

Before you buy it anywhere, compare the prices of the toys you’ve selected among reputable stores in your area as well as online. Don’t forget that if you order online, you will have to factor the cost of shipping into your budget unless it comes with free shipping.

Remember, toys should be age-appropriate, safe, and durable. Keep that in mind and you’ll always find the perfect toy!

 

The post 7 Tips in Choosing Perfect Toys for Your Kids appeared first on Dumb Little Man.

http://ift.tt/2rKq9Wt

The will to go to the gym and work your heart out usually gets trumped by the lack of energy to give it all you’ve got. You may be pumped up and hyped but you do not get the most out of your time in the gym. You lose steam easily and you wrap up and throw in the towel early.

Our daily food intake has a lot to do with the energy in our body or the lack thereof. There are pre-work out food that are very ideal to give you that boost you need to make sure you get the workout you have in mind.

We have categorized this energy boosting food that will surely give you that sense of well-being and that extra oomph you need to hit the gym hard.

Dairy

• Yogurt

This has lactose, a sugar derived from milk which is easily digested to give you that extra boost you need before working out. This grab-and-go snack is also packed with protein which allows slow absorption of that milk sugar giving you a longer energy boost.

There are tons of yogurt snacks out there which you can consume on the go, but if you have time to make a pre-work out meal, it will be ideal to add a little greek yogurt dip into it. If you want to have a packed morning snack to power you through the day until you hit the gym, you can even go for apple oat greek yogurt muffins with no oil but with all natural flavor packed with fiber.

Lean meats

• Salmon

This fatty fish has two powerful nutrients; protein and omega 3 fatty acid. We all know that we need protein to build muscle and repair, ligament, tendons, and bones. Omega 3 is a powerful anti-inflammatory which is also very beneficial for your post workout making sure that healing is uninhibited.

• Chicken
  

Lean meats can give you power for hours on end and it is very high in protein. It has lots of nutrients like iron that energizes through the proper transport of blood cells throughout the body, vitamin B to quench fatigue, and magnesium which is essential in building strong bones, ligaments, and tendons.

On your next trip to the gym, grab a chicken sandwich to-go to give you that boost that you need.

Fruits

• Avocado

This is a fruit rich in omega 3 fatty acids, loaded with fiber, protein, magnesium, potassium, and iron. This fruit has a unique balance for building lean muscles and burning fat.

A green smoothie avocado is an easy way of preparing and consuming this pre-workout drink, or it can also be paired with whole grain bread for an avo toast.

• Banana

Bananas have vitamins, antioxidants, complex carbohydrates, and lots of nutrients and minerals that will give you that boost that you need before a workout. It is also one of the best sources of potassium which is essential in muscle function.

Bananas with some berries, raisins, and oats will make a great homemade energy bar with all the nutrients you need and the sugar to curb your sweet cravings.

• Lemon
  

Add a little squeezed lemon in your water and you got yourself the best energy booster around. Lemon water hydrates and oxygenates your cells which in turn give you clean energy that will not give you headaches or mood swings like the artificial energy drinks packed with caffeine and sugar.

Vegetables and legumes

• Cucumber, zucchini, and carrots

These will make a light and easy option veggie roll. This snack is packed with antioxidants. Add few more ingredients like pesto and avocado to add some more protein into your meal.

• Peanuts, soybeans, and hummus

When it comes to building muscles, these legumes have a serious impact and are a great source of protein and fiber. You can have hummus mixed with some chili, carrots, and cucumber.

Grains

• Oatmeal
  

This is the best carbohydrate to start your day right because it has high fiber content and B-vitamins like niacin, thiamin, and folate. It is a very good combination that helps your body metabolize energy.

Oatmeal can also be used in homemade energy bars or healthy cookies that are easy to make for a pre-workout snack.

• Corn

Air popped corn is a whole grain that is packed with fiber and energy. Contrary to its popular version movie theater version, the air-popped popcorn will allow you to have up to four cups since it only contains 30 calories per serving. It contains tons of fiber which will leave you feeling full and satisfied for a longer period without that guilt and heaviness.

• Whole grain

A bowl of whole grain in the morning will give you that early morning boost you need to work and think. It will also satisfy that hunger from your deep slumber.

• Brown rice

Brown rice is one good source of manganese, a mineral that aids in the synthesis of fatty acids. It is also an antioxidant that keeps you healthy and protects you from the damages brought by free radicals.

• Coffee
  

Coffee is a natural energy drink that can power you throughout the day minus the artificial flavors and sweeteners. This low-calorie drink will give you the mental alertness that will surely help you power through your workout.

• Dark chocolate

This is the best way to conquer your sweet tooth cravings. It’s a much better alternative compared to desserts that are heavy on artificial sweeteners and refined starches. These give you sugar highs that only deplete your body of energy and make you crash.

• Flax seed

Flax seed is one of the superfoods that is packed with minerals for strong bones and energy. This tiny seed has more potassium than a banana and beats milk with its calcium content.

Just remember, this list isn’t just for pre workout food. These are also great to eat before going to work or school.

See Also: 8 Bad Food Habits That are Sabotaging Your Weight Loss Goals

 

The post 10 Energy-Boosting Snacks To Eat Before The Gym appeared first on Dumb Little Man.

http://ift.tt/2rZ5K41

Most people complain that their hair becomes too dry or too greasy after a long trip. It becomes worse when your hair is down the entire time making it more vulnerable to wind, grime, and your own oily fingers.

When you finally arrive at your destination, your hair is a total mess. So how do you ensure your hair stays relatively clean and nice during the entire trip?

A chic ponytail seems such an enticing idea, but it won’t cut it unless you won’t fret having such a hard knot on the back of your head for the duration of your trip. In most cases, the ideal hairstyle is one that can both keep the hair secure and out of the way during travel.

Below are the ten best hairstyles to rock before embarking on long and winding voyages:

French Braid

The French Braid is recommended for two reasons: it not only keeps every strand of hair out of the way, but you may also effortlessly undo it the moment you reach your destination. It is a simple hairdo, and you can definitely pull it off yourself without requiring an extra hand.

Top Knots

Top knots are a fantastic option when you want to keep your locks on lock during a long trip. Thankfully, they sit so high up on your head that you won’t easily mess them up while driving (or chilling out as a passenger).

Here’s a great tutorial for easy messy buns.

Fishtail Braid

Chic. Simple. And reliable. These are the three words that define fishtail braids. It can easily be undone the moment you arrive at your destination to give way to beachy waves.

What you, or any other person, ought to do is simply to pass a section of hair from side to side and tug on it for extra volume. Voila! You have a fishtail braid for your journey.

Low Pigtails

You want to keep your unruly hair under control and out of the way- and you’ve tried every possible style to no fruition- well, perhaps you haven’t tried low pigtails. This simple, chic and gorgeous style helps to shackle your hair and keep it out of your way for the entire journey so you are not distracted by the breathtaking views of the countryside or scenery during your trip.

Milkmaid Braids

This style is the fusion of style and convenience- while intricate, it still doesn’t get in your way. You only need to weave two low pigtails, secure them on top of your head, and you’ll be good to go.

Double Buns

If a single knot isn’t going to confine your hair well enough, you can add another. Just pull your cute hair into high pigtails. Wrap the ends of each pigtail into a regular top knot, and use a bobby pin to secure these mini buns in place. After that, you can smile, start your car, and get lost in the adventure that is just about to unfold.

The Famous Sock Bun

This hairstyle is both elegant and simple. It is a simple and perfect solution when bad hair days and an inclement weather gang up against you.

Low, Side Ponytails

Whenever you are on the road for a holiday, you need to discard that fussy do that requires lots of maintenance. Low, side ponytails are the worthy alternatives. They are perfect for long trips when you cannot blow dry or wash your hair.

Just gather the hair into a low ponytail, move it to the side of the nape, and fasten it in place. Finally, tousle the tail to achieve a casual and textured look.

A Shaved Bob Haircut

This stylish, chic, and versatile crop is arguably the best haircut you can go for when preparing to embark on a long trip. It can be incredibly messed up for a day look, is incredibly attractive, and shows off your feminine features. Now that’s incredible versatility.

An Updo Hairstyle

An updo is a hairstyle that entails arranging the hair above your head instead of letting it fall liberally. It is stylish, sophisticated, and absolutely gorgeous. It keeps hair out of the way and thus lets you concentrate on the journey.

A few more tips

While on a road trip or cruise, there are a lot of tricks you need to keep up your sleeve to avoid making your hair fussy or messy or unsightly. For example, you might want to slather your hair with moisturizers or oils before plunging into chlorinated or salt waters.

You should also shield your hair from the sun and keep brushing it often. Find a moisturizer or oil that works for you, and stick to it.

See Also: 10 Wonderful Benefits of Traveling

 

The post Beauty Hacks: 10 Best Hairstyles for Traveling appeared first on Dumb Little Man.

http://ift.tt/2sxAdod

It is well-known that thoughts create emotions. But, the full consequences of this fact are largely misunderstood.

Thoughts create emotions. Then, those emotions guide our behavior. For example, the thought “I’m never going to succeed at school, why should I even study?” creates emotional distress. That emotional distress can easily trigger coping behaviors, like binge-watching House of Cards or mindlessly refreshing Instagram every five seconds.

That’s just the beginning of the spiral, though. That where learning how to control negative thoughts become difficult.

After you’ve been binge-watching TV or staring at your cell phone for an hour, you’re going to have a new thought, “Damn, I shouldn’t have wasted an hour on my phone. I’m so stupid. I’ll never pass that class.”

These thoughts create more emotional distress and that leads to more coping behaviors.

But, wait a minute!

Shouldn’t that thought help motivate you to study? Isn’t calling yourself out in an honest way helpful? Don’t you have to fight your way out of stress? If we were completely logical creatures, you’d be right.

Our thoughts don’t directly lead to behaviors. They create emotions which lead to behaviors. This creates a trap that is exceedingly easy for us to fall into.

The first step in this example is the thought, “I should be studying right now.” This creates the sense that we aren’t being productive enough and that we are screwing up. The emotion we feel because of this thought isn’t motivation, but distress.

What do humans do when they feel distressed? Cope. What are the most common coping behaviors used in 21st-century life? Electronic media, food, and drugs.

This is a counter-intuitive idea, but it has very important implications.

In her best-selling book, The Upside of Stress, psychologist Kelly McGonigal writes: “When I speak with physicians, I sometimes ask them to predict the effects of showing smokers graphic warnings on cigarette packs. In general, they believe that the images will decrease smokers’ desire for a cigarette and motivate them to quit. But studies show that the warnings often have the reverse effect.

The most threatening images (say, a lung cancer patient dying in a hospital bed) actually increase smokers’ positive attitudes toward smoking. The reason? The images trigger fear and what better way to calm down than to smoke a cigarette? The doctors assumed that the fear would inspire behavior change, but, instead, it just motivates a desire to escape feeling bad.”

This pattern is a lot like psychological quicksand. As soon as we have a negative thought, like “I should be studying or I shouldn’t be eating this pint of delicious Cherry Garcia Ice Cream.”, our instinct to fight it gives that negative thought more emotional charge. That emotional charge is expressed as an increased feeling of distress which makes us think even more negatively. And, before long, our head is beneath the sand and we’re suffocating from what was originally just a relatively benign negative thought.

Break Free

Negative thoughts create negative emotions and that leads to negative behaviors.

This is an extremely frustrating pattern that can easily affect our behaviors and the quality of our lives. The solution isn’t to learn how to think more positively or to learn how to control your emotions. The solution is much more obvious than the traditional approaches, yet it is also more elusive.

To escape the vicious cycle of negative thinking, you must accept the negative thought as it is. Just like in a quicksand, to stop sinking, you must stop fighting it and be still. With negative thoughts, you must learn to compassionately accept them as they are.

Once you learn to accomplish this effectively, you will still have negative thoughts. However, they will drift away like clouds on a gentle breeze instead of darkening into a storm of emotional suffering.

See Also: 5 Steps To Release Bottled Emotions And Live Happier

The root of our suffering is our belief that we can (or even should) eliminate negative thoughts and emotional pain. The thought that suffering is ‘bad’ or ‘negative’ is already a negative thought by itself. This way of thinking makes stress a trigger for more stress.

To escape this spiral of stress and suffering that we get trapped in, we must learn to relate to our thoughts differently. Modern psychologists have developed effective strategies to accomplish this.

In Acceptance and Commitment Therapy, cognitive fusion is a state in which we become entangled with our thoughts and we lose the ability to distinguish between thoughts and objective reality. Author Russ Harris says, “In a state of fusion, a thought can seem like: 1. the absolute truth 2. a command you have to obey or a rule you have to follow.”

The solution to cognitive fusion is learning cognitive defusion. According to Harris, “This is where we can observe our thoughts and see them for what they are – just products of our busy minds.”

There are numerous strategies that can help us achieve cognitive defusion. Here, I’m going to focus on one that is both easy-to-use and highly effective.

Labeling is a mindfulness technique that allows us to defuse from our thoughts. It helps us identify our thoughts as subjective opinions, instead of objective facts. I recommend practicing labeling as a dedicated daily meditation practice (5-15 minutes to start). This will help you build it into a natural thought habit.

How to practice labeling

Either during a sitting meditation or anytime throughout the day, notice your thoughts. For example, you might notice you have the thought, “I don’t want to be meditating right now, I have more important things to do.”

To label this thought, simply tell yourself, “I am having the thought that I don’t want to be meditating right now.”

If you are having the thought “I am too tired to work right now”, label it by telling yourself, “I am having the thought that I am too tired to work right now.”

Labeling also works with sensations and emotions. For example, “I am having the sensation of tightness in my neck,” or “I am having the feeling of anxiety.”

The practice is fairly uncomplicated and making it into a habit won’t take long. Of course, the more you practice this during dedicated meditation, the more you will naturally label your thoughts in your day-to-day life.

Labeling won’t eliminate your negative thoughts or emotional pain and it doesn’t have to. The point of labeling is learning to become aware of your thoughts so that pain does not need to become suffering.

Have your efforts to eliminate negative thoughts or emotional pain ever panned out? After years of struggling against pain, has it become clear that the traditional approach of coping through escapism or self-punishment doesn’t work? Maybe fighting pain just creates more pain.

Experiment with this technique and notice if it affects how you relate to your thoughts. Do they become louder or quieter? More invasive or easier to manage?

You may find that once you start to create distance from your thoughts (without trying to change them), that they affect you less.

You may notice that you still have the thought, “I’m never going to succeed in school, there’s no point in studying,” and that thought may still be painful. But, the thought isn’t you now. It’s just a thought and the pain is just pain.

You may notice that you are now able to accept stress as something that happens. Now, you can experience it without needing to avoid it through coping. You may notice that your thoughts and pain no longer spiral into stress and suffering. As a result, the quicksand no longer sucks you in. You’re able to surrender to it and you can finally be free.

See Also: 3 Simple Steps to Balance Your Emotional State

The post How To Control Negative Thoughts: A Practical Approach On How To Suffer Less appeared first on Dumb Little Man.

http://ift.tt/2s07HrX