Nine percent. That’s how many Americans follow through with their New Year’s resolutions. People see the beginning of each year as a chance to start over and strive to be the best version of themselves. So why do so many pull up short of the finish line?

In my experience, it starts with how we attack goals. Like most people, I used to jot mine down without considering how each specific one contributed to improving my whole self. That all changed after chance encounters with two books: James Allen’s “As a Man Thinketh” and Rock Thomas’ “The Power of Your Identity.” Allen likened people’s thoughts to a garden that needs to weed out bad ideas and nurture the good ones. Thomas, meanwhile, believes life is made up of eight gardens we should care for regularly.

Both immediately took my mind to goal-setting. Gardens die if we just leave them to fend for themselves. They depend on attention — as well as water and light — to survive. Goals also require attention and accountability. Fleshing them out, categorizing them, and diving into them headfirst can produce results that yield the magnificent, fully lived life you want to lead.

Where Should We Start Digging?

In my book “Wealth Can’t Wait”, I use gardens as a metaphor for maintaining balance when setting goals. We talk about how gardens die if we just leave them to fend for themselves; they depend on attention — as well as water and light — to survive.

Goals also require attention and accountability. Fleshing them out, categorizing them, and diving into them headfirst can produce results that yield the magnificent, fully lived life you want to lead.

Before we start to plant, we need to diagnose where growth is needed. When applying this concept to my own life, I decided to get my hands dirty inside these eight gardens: family/relationship, spiritual/contribution, physical/nutrition/health, intellectual/education, lifestyle/adventure, environment/tribe, personal financial, and business.

Why these areas? Because the idea is balance. Most people can rattle off a bunch of goals, but you might have one tied to health and five tied to your job. Designating categories such as family, intellect, or finances as gardens in need of equal maintenance eventually produces balance everywhere.

By placing each goal in the relevant garden, neglected plots come into focus. Should your successful career come at the expense of your health? Should the 20 years spent building wealth to care for my family mean more than the 50 years I could spend doing it by paying attention to my health and wellness?

Of course not! Sometimes, there’s an all-or-nothing mindset with resolutions and goals in general. The key to making them last is to think about not only what you want to sprout from your garden, but also the best means to inspire growth.

Here’s how to do it:

Plot the layout

Relax, take a breath, and go sit down somewhere. Spitball some ideas of what you’d like to achieve instead of labeling it as some kind of “goal-setting session” in bold, all-capital letters.

Make it fun. Brainstorm and record what you’re passionate about. Next, write down what it is that you need to do. You might need to spend more time with your family or improve your diet.

Print and post the goals where you can see them on a regular basis: on your screensaver, on your iPhone, on the mirror in the bathroom, or on the refrigerator. Ingrain them into your psyche.

Talk to fellow green thumbs

Your list of goals may be 15 to 30 items long. Pick gardens that line up with your lifestyle. Then, place each idea in a specific category.

Afterward, share with others. Rap with colleagues and friends. Pick one another’s brains. You might take one of their goals, or they might take one of yours. Either way, someone gets inspired and a life gets enriched.

Use every inch of dirt

Don’t waste an inch of your fertile ground. Find gaps where you might lack goals and areas that are too crowded. Too much in your finance garden? Incentivize yourself by planting more seeds in your lifestyle garden.

Success requires motivation, which often comes from being kind to yourself. Gaps in any garden are a red flag. Script your own life, and start asking questions. What would I like in this area? Why do I have scarcity there? These queries can help you determine how best to use your garden.

See Also: 4 Sure-Fire Ways to Motivate Yourself to Reach Your Goals

Tend to your seedlings

Finally, make sure you review your life against your goals on a regular basis. Check things off when you finish them, keep your template or checklist handy, and don’t neglect it any more than you would one of your gardens.

This checklist shouldn’t be static. It should be constantly evolving. Goals should disappear when achieved and be replaced by new ones, just as early snowdrops and crocuses are replaced by lilies, tulips, and hyacinths.

See Also: How to Set Personal SMART Goals To Succeed 

Many of us strive for something shiny and new at the start of each year. Give your resolutions the forethought and care they need. That way, when you plant your gardens’ seeds in the cold winter months at the start of the year, they can mature into something to admire as the calendar continues to turn.

 

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Take a look around. Yes, right now. Pause the movie, save your place in your book. Put down that glass of wine and that cupcake and look around at your space. Is your home looking a little dull, a little less you, these days? Maybe it’s time for some changes, time to express your colorful self.

Interior decorators are expensive. Painting the whole place would be both expensive and complicated. So how do you make changes to showcase your rainbow personality?

You can always add or switch out accessories to make your place in the world more colorful. Color is an excellent tool to help inspire mood and atmosphere in a home.

For instance, red is warm, and depending on shade and depth, this color can represent intense emotion. It can also increase appetite. But red can also be irritating, and can raise blood pressure, so don’t overdo red.

To create an aura of peace and tranquility, add some cool shades of blue to dissolve tension and stress.

Shades of green are currently the most popular colors in today’s homes, and are restful to the eye. Green represents nature, and can add calming, healing touches to a room.

Yellow is sunny and happy, and can increase focus and energy.

Orange is gregarious and social-minded.

Lavender is restful, but purple can overwhelm. However, as a bright focal point, purple can be paired with yellow for a pop of color in certain accessories.

Eggshell and other shades of white such as antique and ivory, are elegant but can come off as bland if not paired with a splash of color.

Brown represents natural wood and leather. Too much of this color leans toward the masculine, but varying shades can be combined with brighter colors for an interesting balance.

Black is often difficult, sometimes gloomy, but in controlled amounts can be sophisticated, especially paired with grays and bright whites.

So now that you have your colors in mind, go out and find those things that speak your language. Hit thrift stores to find those special items that beg to go home with you. Search yard and garage sales for that something different that fits your colorful personality. Of course, second-hand is not the only way to go, new is not a bad thing, but people’s castoffs are often more interesting.

See Also: Top 10 Tips for Buying Stylish Furniture on a Budget 

Here is a list of ideas to brighten every room in your house or apartment.

1. Throw pillows. Mix and match with your furniture and existing color scheme, or go splashy with a variety of unexpected hues and patterns.

2. Add colorful throws to the backs of sofas, chairs, and love seats.

3. Put a few simple silk flower arrangements in unusual or unique containers. Check out Pinterest for imaginative vases, jars, cans, and baskets. Real cut flowers are naturally great for adding color, too, but, of course, they are temporary.

4. Living green plants bring soothing touches to a room. And there are many flowering plants that flourish inside with proper lighting. Use colorful planters or baskets, and remember that planters don’t always have to be round.

5. Find some small wicker tables and footstools and paint them unexpected colors.

6. Look for rugs, new or old, in patterns and colors that complement your furniture arrangements, or which stand out on their own.

7. Fill a focus wall with paintings, posters, or photos of things and places that are dear to you. Or find wood carvings, metal designs, or even pieces of bright fabric to add wall color.

8. Dress up photo frames with paint or unusual decorations such as sea shells, buttons, or other small items like raffia, ribbons, or twigs. You can also frame small mirrors and add paint or decorations to the frames.

9. New curtains or drapes can change the look of a room. Use unusual fabrics for curtains instead of buying ready-made. You can even dress things up by painting curtain rods or using quirky objects such as branches, small-link chains, or rope to hang curtains.

10. Change your kitchenware. Old plates, bowls, cups and saucers, found in antique stores and thrift shops can be charming colorful dishware for your table, or they can even double as wall and shelf decorations. If you buy new dishes, go for the square plates and platters in cheery colors. Hint: Remember that red increases appetite.

11. Buy new bed linens in a multitude of colors and patterns. Don’t forget colorful towels for the bathroom.

12. Collections of teapots, ceramic figures, bottles, unusual coffee mugs, hats, and other items that catch your fancy, are great for adding colorful touches.

See Also: 6 Decor Hack to Make Your House look Pretty 

So. Color. It’s as simple as that. Surround yourself with the colors of the sea. Or a sunset. Or pumpkins or sunshine, green leaves or red apples. Or all of the above. Get out of the house tomorrow morning and find those things that say You. But first, finish your wine and that cupcake.

 

The post 12 Colorful Ways to Dress Up Your Home (On a Budget) appeared first on Dumb Little Man.

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Fitness is a tough fish to catch, but more so when you don’t love what you do. It doesn’t make sense to routinely do something you absolutely despise, does it? So why bother? Especially if you can find an alternative.

In a fitness regimen, there is no such thing as one size fits all. Just because someone looks good exercising in a particular way doesn’t mean that their routine will be applicable to you.

If you want to start getting fit, the best approach is to find the right type and the right mix of exercises that suit your fitness level, your lifestyle, and the time you have. The routine should be something that you will likely stick to for a long time.

I’m going to give you a peek into my mindset, about how you can tailor your fitness regime to your liking.

Know Thyself

The key to finding the right fitness regimen that will suit you best is to know yourself. Determine where you want to work, which will also depend on where you live and the facilities available. There are several workout or physical activities that you can do around the house, in your yard or at a park near you. If you want something more conventional, locate a gym or a fitness center near your place of work or residence for convenience and easier commute.

The next step, would be to find out with whom you want to workout. You can go solo or with company. There are people who find it more comfortable to do things alone, although there are some benefits when you are with a group as they can give you support. You can ask a friend to join you or find a community or club for your particular sport.

An introvert usually gravitates to activities that require focus, precision and high concentrations such as tennis, weight training, archery, walking, cycling or swimming. On the flip side, an extrovert loves fast-paced activities and team sports such as circuit training, group fitness classes and ball games.

See Also: 20 Excellent Reasons To Join A Yoga School 

Personalize your Fitness

What kind of a person are you, overall? I know, it’s a doozy but let’s try to mull over this one. Here are a few questions you could ask yourself to narrow down your options:

• Are you competitive in nature?
• Do you tend to get emotional & reactive?
• Do you find yourself aching to find relaxation in day-to-day activities?
• Are you looking for ‘fun’ or ‘work’?

A competitive individual for example, would most certainly enjoy competing against the clock in a high intensity interval training (HIIT) settings. A person who tends to be emotional and reactive, could find relaxation by taking part in martial arts – what Freud would call sublimation in psychological terms.

If you’re someone who’s looking for a more free-spirited workout regime, dance classes could be a great fit for you.

When answering these questions, keep in mind all along that research has revealed that when you engage in activities that go well with personality, you’ll be able to stick to them longer. Also, when you think of ‘workout’ as ‘fun’ – you eat less afterwards, as you view it as an activity that’s rewarding by itself, and needs no compensation.

See Also: 8 Fitness Hacks That Will Make Your Life Better 

Other Factors: Time & Overall Health

After we’ve gotten through all of the above, you should consider two other factors that are important as well.

One being your overall health – meaning if you have any previous injuries that might turn out to be debilitating in your fitness endeavors, or alternatively, conditions that might show up with high bouts of exercise.

The second would be the amount of time you can allocate towards fitness. If you’re pressed for time, you can check out some time-efficient workouts. You might want to try time-saving routines such as high intensity interval training (HIIT) or possibly circuit training. HIIT has become very popular among people who want to be fit but do not have much time for longer workout methods.

Another option is to sign up for online classes that are available 24/7 so you can work out any time of the day. They provide a mix of routines that are not boring and are synced to great music to keep you motivated and inspired.

Finding the right exercise routine that is suitable for you entails a bit of initial research. I really hope I’ve managed to put things into order for you, and gave you some food for thought.

Best of luck!

 

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Technology surely has done a lot more good than harm — the communication, socialization, research, etc, couldn’t have been any better. However, we can’t afford to disregard the side effects that accompany these benefits.

A research by OECD, reported by BBC, showed that despite the $17.5 billion invested annually on Education, students’ grades are degrading progressively. Most shocking, perhaps, is the findings by Jampp that showed that excessive use of tech gadgets is rapidly destroying the human brain and attention span. However, these are only a few from the list of side effects we often fail to take note of.

Cutting off technology entirely and living the ancient way is never a point intended. However, taking note of the below side effects will make us more aware on how much we use technology.

Divided attention

There are lots and lots of things technology has got the human mind occupied with — the social platforms, the software and apps, and so on.

As a result of these distractions, a research by Microsoft showed that the human focus is rapidly dropping — from 12 secs in the year 2000, it’s presently 8 seconds which is even shorter than a goldfish’s 9 seconds.

Though technology has made things a lot easier, our time seems to be limited with every upgrade in technology. As a result, we see multitasking as the only way out and this, in turn, retards our focus.

• How to tackle this

While utilizing tech gadgets, strive to be environment-conscious. While in a physical conversation, ignore all tech gadgets and focus. Focus only on the task at hand and ignore every other thing.

Reading a book? Ignore mobile notifications and focus.

See Also: Technology in the Classroom — Should Technology Take Over The Education System?

Destruction of sense organs

Take a second to imagine what the sharp light rays emitted by your mobile in the dark does to your eye. Or better still, imagine how much excessive use of Siri, Cortana, etc, is weakening your memory capacity.

Before, you could easily memorize long mobile numbers, addresses, appointments, etc. Presently, however, mobile apps have taken away the need for your brain to work so hard thereby leaving your brain dormant.

A series of scientific research has clearly shown how tech gadgets are massively depriving humanity of sleep, destroying the human vision, and retarding the brain functionality.

• How to tackle this

Set a sleep schedule and act strictly on it. Disconnect from all tech gadgets at least an hour before going to bed. And when you wake, quit making your cell phone priority. Instead, exercise, meditate, and rest before kicking off the day.

Also, don’t abandon all the brain works, notifications and data to your cell phone. Strive to keep some in your brain to keep the brain active. Also play brain games like puzzle, sudoku, chess, etc.

See Also: Are You Sleep Deprived? 8 Health Risks Of Poor Sleep 

Idleness and Laziness

Presently, as a result of technology, some people have become “couch potatoes.” This is simply because working, shopping, communication, socialization, and whatnot, can all be done over the internet.

However, have you ever imagined what staying at a particular spot for a long time with little or no form of activeness really does to the body?

A physiological study at Tel Aviv University, published in the American Journal of physiology stated leading such a sedentary lifestyle causes accumulation of more fat cells and also increases the chances of obesity.

What’s more shocking, perhaps, is that according to research, the dangers caused by excessive inactivity are irreversible by exercise or whatsoever. Also, men who spent 4 or more hours a day being inactive had a 50% higher chance of dying from any cause.

• How to tackle this

Exercise, exercise, and exercise! Do yoga, running or cycling. Do anything that raises the pace of your blood flow. Don’t sit back, stare at the television and order things around all day. Get off your ass and go get things done.

Technology only exists to ease stress — not to make you into a couch potato!

Impatience

Every tech improvement seems to be concerned chiefly with speed — from the 2G, 3G to the 4G and still progressing; we all love speed.

As a result of this, humans tend to apply speed to every other aspect of living. The latest internet and business statistics show that 40% of people will abandon a site that fails to load under 3secs.

Speed is necessary to accomplish many tasks. However is speed necessary to perfect those tasks?

Lots of accidents occur on a daily basis, lots of tasks are accomplished poorly, and lots of individuals give up on tasks after calculating the time it’d take to accomplish. Where’s the patience?

Speed is very important. However excessive haste makes waste.

• How to tackle this

Instead of scrolling through articles to only get the scope, multitasking to seem productive, or jumping from task to task, try slowing it all down instead. No matter how boring the movie, article or show is, see it to the very end and take note of every bit of it. This will play a role or two in boosting your patience.

Conclusion

With the above points in place, it’s pretty clear that every advantage is often accompanied by a disadvantage. The goal, however, is to enjoy more of the advantages and suffer less harm.

Hence, pay attention to your rate of usage of the tech gadgets in your everyday life and strive as much as possible to keep the side effects they cause to a minimum.

 

The post 4 Ways Technology is Gradually Ruining Humanity and How to Tackle it appeared first on Dumb Little Man.

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We’ve all had that time when we flubbed a first impression. That time when we were set to meet someone for the first time and something went really wrong.

Perhaps it was the poppyseeds in the teeth from the morning bagel? Or a skirt tucked into the pantyhose at the back, revealing more than you ever intended? Or the piece of toilet paper dragging on the bottom of your shoe?

It’s all fodder for a stand up comedy act. But a bad first impression doesn’t have to be the result of something as major as the skirt in the pantyhose. It can stem from something as simple as terrible listening skills or negative body language.

Read on a for a few tips on making a good impression, with some specific suggestions for those times when you are most likely to need them.

Active listening

Tell me if there is anything worse than someone who isn’t listening when you’re speaking to them? You can tell from the look on their face that they’re working out what to say next and it will probably have no bearing on what you’ve been saying whatsoever. Or they are thinking about what they’re going to have for lunch? Either way, it doesn’t make a solid first impression.

A great way to make a good first impression is to be engaged. Listening to what the person in front of you is saying and responding to it accordingly. Parrot back some of their words, so that they know that you have heard them and ask them relevant questions, which incites them to keep talking. The thing most people want most in the world is to be heard. If they didn’t, Facebook and Twitter wouldn’t have a leg to stand on as social media platforms.  

See Also: How Listening Makes You The Strongest Person In Any Given Room

Body language counts 

In the same vein as active listening is body language. We say a lot without saying a word when we meet someone, particularly someone new. The non-verbal cues that the other person picks up from us are just as important as the verbal ones.

For example, not shaking hands with someone who offers theirs and if they don’t offer, not offering yours, can be taken as a snub. Having your arms folded across your chest while someone is talking might seem comfortable for you, but to others, it has the appearance of negativity, of a closed mind to what they are saying. It can even appear aggressive.  

Facial expressions are part of body language. Some of us have what’s known as a ‘resting bitch face’. This is where our normal face looks sad or mad, even when that’s not what we’re feeling at all. If you’ve been told you have that, be aware of it when you’re meeting new people. Make an effort to avoid it. 

Good eye contact is another great way to make sure that your first impression is a good one. Eye contact is a positive, engaged reaction to someone else. Looking over their shoulder, at the floor or worse, at some part of their body, is not. 

Good conversation starters 

The old adage says that you should always stay away from religion and politics. In this day and age, that’s probably more true than it’s ever been before. There are certain topics that should be off limits until you know someone fairly well. Pontificating your views on touchy issues can lead quickly to a negative impression. Assuming things about the person you’re meeting is also fraught. Example? you don’t want to talk about the senior’s discount at the shop you’re standing in front of with someone who MIGHT not be a senior!

So what’s safe, besides the weather? It’s always safe to ask the other person about themselves. Most people like to talk about something they know a lot about and what better topic is there than oneself? It will also give you the chance to pick up on something they have said and expand on it, using those active listening skills, all while you are maintaining good eye contact and after a vigorous handshake.

Just don’t ask “what do you do?” or one of the other standard conversation non-starters (see below!) Instead, you can ask things like “So, what should I know about you that I can’t read about on your LinkedIN profile?”

Other options?

• If someone has introduced you to this new person, ask them how they know that person.
• If you’re at an event, ask them if they’ve ever attended something similar before.
• If you’re at a new job, ask about the best part of their week so far.

If they’re not talkative about themselves, avoid asking the same benign questions that people always ask. They don’t lead to great conversations, on the whole: 

• What do you do?
• Are you married?
• Where are you from?
• How are you?

See Also: How To Keep A Conversation Going With 8 Different Topics

#1 tip for first impressions at a social gathering

Compliments are your new best friend. If someone has a handbag you admire, walk up to them and say so. The person you are speaking with will be happy to receive a compliment, albeit indirect, and it’s a good way to begin a conversation. But be genuine: if you are faking it, it will show. 

#1 tip for first impressions on a date

Be positive. Even if things go wildly wrong: the waiter drops soup on your date; a passing cab splashes both of you as you stand waiting to cross the street; whatever happens, take it in stride and remain positive. Nothing says ‘loser’ like a 34 year old having a tantrum in the middle of the street. 

#1 tip for first impressions on the playground 

Making new friends as an adult is HARD, particularly breaking into the ‘mommy cliques’ at the playground of your children’s school. Avoid talking about anything related to the school and instead approach a group and ask their opinion on the best place in the neighborhood to get a haircut for Little Timmy. They’ll be more than happy to share their wisdom and you’ve got an in by being open and curious.

#1 tip for first impressions online

These days, you are just as likely to ‘meet’ someone for the first time in the digital arena as in the real world, so it’s vital that your online image is clean. I’m not referring to your picture or avatar, though these should be suited to the platform (LinkedIN: professional; Facebook: fun but not awkward; Twitter: something more than the egg).

Search for yourself regularly on search engines and social media to see what people will find when they look you up, because they will look you up and you don’t want to find embarrassing shots of you knocking back shooters in your underwear as the first link they find.

#1 tip for first impressions in any situation: men vs. women

The thing that men are most impressed by? Eye contact and a good handshake – nothing limp or ‘wet fish’ like. For women? Eye contact as well, plus a genuine smile. So men and women might not be as different as originally thought!

At the end of the day, you have three to five seconds to make a first impression. Make it a good one.

The post First Impressions: How to Make Sure You Are Remembered for the Right Reasons appeared first on Dumb Little Man.

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Vacations should never be your excuse for having bulges and getting unhealthy. There are a lot of ways you can do to stay fit and healthy while on your most awaited vacation.

Below are a handful of things you can consider to make your next vacation all worth while.

Go With Fitness Buddies

Definitely! A good way to stay healthy on your vacation is to go with people who have the same goals as yours. Avoiding unhealthy foods and still working on your regular exercise every day are a few of the things that your fitness buddies would encourage you to do even during vacation.

Fitness buddy will definitely encourage and push you to stay healthy during holidays.

Keep Moving And Use Your Body

Yes, you are on a vacation, thus sitting, lying down, sleeping and eating all day is not the reason why you are out of town or country. Keep moving and use your body.

If the tourist destination or location where you plan to visit is just near, you might as well walk. Use stairs instead of elevators.  Enjoy the tourist spots, walk around, and enjoy the ambiance.

If you are on a vacation, never stay just in your rooms. If that is your plan, just better stay at home and watch television. You did not travel far, spend money and make reservations just so you can sleep and lie down all day in bed.

Eat Healthily – Don’t Forget To Maintain Your Weight

Most places we visit have local specialties and cuisines. Sure, you can try them all but make sure it is in moderation. Maintaining your weight is definitely a priority but that does not mean you will deprive yourself of eating dishes that you may never try somewhere else.

Go ahead and have a taste of what they can offer but make sure that your guards are up and still in control. Eating healthy should happen every day, wherever you are, wherever you go.

You would not want the sacrifices you did for months or even years to go to waste just for few days you are on a vacation.

See Also: 10 Essential Vitamins for Frequent Travelers 

Opt For Fitness-Based Vacations

Instead of the usual vacations you do, try something different. Try something that can encourage and hype your interest in getting and staying fit and healthy. Go hiking, mountain-climbing and the like. You can also opt to visit spa resorts that have an emphasis on wellness.

If the place you will visit cannot offer too many activities, at least choose accommodations that have an indoor gym.

Come Back Rejuvenated

Make sure that after your vacation, you feel completely energized and rejuvenated. The real deal for having a vacation is to get you out for a moment from your real world and relax. This is a good way to recuperate. Vacations should make you feel like you are starting fresh and anew.

Needless to say, vacations are something that everyone look forward to, but still, never let them be your reason or excuse to be unhealthy. Make your vacation and fitness work hand and hand to ensure that when you get back from your vacation, you are still as fit and healthy or better.

See Also:  Steps To Reinvent Your Life By Traveling 

 

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When you’ve had a long and tiring workout, you just want to go home and sleep. You feel satisfied knowing that when you wake up, you’re ready to take on another day at the gym for successful growth.

How do we fall asleep?

In a simple manner, your internal body clock recognizes your environment. When it is bright, your brain signals to your body that it is daytime. When it is dark or night time, your body automatically releases a chemical called melatonin. You will start to feel drowsy as your melatonin level increases.

If you’re a bodybuilder and you’re aiming for a more muscular size, don’t disregard the importance of sleeping. There are certain hormones released for muscle reconstruction during sleep. You will recharge your mind and mentally recuperate to prepare for your next day’s workout during your sleep.

Benefits and the importance of sleeping

How many hours?

How long do we have to sleep? If we lack sleep, we feel weak and don’t want to get up from bed. If you give in and oversleep though, all you get is feeling even sleepier and a throbbing headache.

According to National Sleep Foundation, there is a specific number of hours we should be sleeping depending on which age group we belong to.

AGE GROUP AND HOURS OF SLEEP
0-3 Months —> 12-18
4-11 Months —> 14-15
1-2 Years —> 12-14
3-5 Years —> 11-13
6-13 Years —> 10-11
14-17 Years —> 8.5-9.5
18-25 Years —> 7-9
26-64 Years —> 7-9
65+ —> 7-8

What are the benefits to my body?

It’s a win-win situation when you get enough sleep every day. Here is what happens when you don’t lack sleep:

• Your body regulates insulin to control your blood sugar thus lowering your risk for diabetes.
• During sleep, your body recovers. It repairs damaged cells. Your muscles grow and heal themselves during your sleep.
• Natural growth hormones are released. It is important for children, teens, and adults.
• Your immune system strengthens during your sleep. It helps you fend off common sicknesses that you may otherwise catch from the people around you and your environment.

Enhanced Performance and Senses

When you’ve only had a few hours of sleep, the tendency is that you feel uncomfortable throughout your day. You will only disappoint yourself by not performing well in your activities. Sufficient sleep improves your performance in a significant way.

• You’ll have a lower chance of getting into car accidents because you will be aware of the hazards around you. If you drive and you still feel a little bit sleepy, your life is already at risk.
• You won’t feel lazy in your line of work because you are well rested. You wouldn’t want to get fired just because you are caught sleeping on the job, do you?
• As a student, listening to lectures won’t be hard because you can focus more on lessons.

See Also: Personality & Sleep: How To Be More Productive At Work

Importance of Sleeping for My Muscles

I have been lifting for around six years now and I have experienced the importance of discipline in my workouts, maintaining a proper diet, and getting all the sleep I can get. I have been working hard for it because I wanted to improve my body and see what I can do with it.

I started lifting when I was in 3rd-year high school because it was a fad amongst my friends. I would always stay up late because of my school works and my social life. I never saw the importance of sleeping to grow muscle. One day, I realized that I wasn’t getting any bigger, and I always looked tired. My performance in lifting was getting poorer and poorer every single day. I didn’t think it was my diet though because I was eating clean.

It wasn’t until the summer break when I was finally getting enough rest and sleep that I noticed an improvement in my lifting performance. My lifts increased. I was burning excess fat and gaining leaner muscle.

That’s when I realized that I should never take the amount of time to rest for granted. Lifting weights is just a part of the process, and the diet is just another. Rest and sleep is just as essential for muscle growth.

Sleeping Advice for Muscle Growth

No more lifting near bedtime

• Even after your workout, your adrenaline is still pumping. You’ll likely toss and turn if you lift too near before your sleeping time.

Turn off your electronic devices

• Your senses reactivate themselves under the influence of light. Make sure to turn off your gadgets. Using your mobile phone or tablet disrupts the production of melatonin thus making you wide awake.

Keep to your sleeping schedule

• Keep track of your sleeping schedule. If your sleeping schedule gets disrupted, you will have difficulties sleeping and waking up on time.

Control your caffeine intake

• For the coffee lovers out there, coffee makes you more hyperactive and will keep you from falling asleep easily. I suggest that you only take caffeine in the morning, and the latest would be in the afternoon.

See Also: Are You Sleep Deprived? 8 Health Risks Of Poor Sleep 

Conclusion

Sleep deficiency, in general, is harmful to us. It can do a lot of damage and in an instant, it can take away one’s life. The importance of sleeping is bliss. With our fast-paced culture today, we need to find time to get enough sleep as much as we can.

 

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Sitting alone for a few hours is very detrimental to health. The less you move, the less activity you do, the less fuel you burn in your body which means you burn fewer calories that lead to obesity and other weight-related risks.

Fortunately, it is a good thing to know now that even in sitting alone, you can burn calories! You may actually lose weight and achieve your body goals even if your priorities require you to sit for a very a long time. These are some ways you could while sitting and burn those calories:

Laugh A Lot

As what they always say – laughter is the best medicine – it is very true in this case because laughing makes you sweat no matter what you do or in what position you are. Laughing a lot throughout your day will make lose significant amounts of calories. In addition, it creates a very positive mood.

Replace Your Chair

If you intend to lose some of those fats and calories, you may want to change and replace your current chair. Invest in an adequate chair that can help you shed those extra pounds. You may actually check a new stability ball and use it as a chair. In fact, these exercise balls can help you lose an extra 100 pounds a day. Moreover, it will help you to strengthen your core, legs, and back for a more toned-looking appearance.

Keep Cool

Turn down the heat and keep it cool – little did everyone knows that cold temperature can help you lose weight effectively. Your body naturally adjusts itself to maintain a balanced temperature. The cooler your environment, the harder your body produces sweat so it will require you more activity to do which results in higher amount of fats to be burn.

Dance In Your Seat

It is not prohibited for you exert those extra moves. You may want to increase those volumes and dance off to the beat. It will also allow you to stretch few parts of your body which are a very good thing for your joints and muscles. It can burn calories too!

Snack Often

People who are in fitness and weight-loss programs know this rule very well. To keep you off from eating way heavier meals, try to eat small and healthy snacks every now and then. It will make you feel full and hinders you from eating unhealthy and inappropriate meals.

See Also: How to Lose Weight… By Snacking

Stay Hydrated

It is always important to keep your water besides you especially when you are trying to lose some weight. In actuality, it is the most effective thing to intake when you are on a diet and weight loss program. Water, in general, is essential to a lot of metabolic processes in your body causing you to burn more.

Squeeze In Tiny Tone-Ups

Sitting doesn’t require you to be just in a dormant state. You have to move even a slight stretch every now and then to keep your blood in proper circulation. Apparently, these few stretching activities throughout the can relax your muscles and burn a few calories.

Breathe Deeply

Know that in breathing properly and deeply, you calm yourself. Aside from that, it has a very beneficial effect on your body generally. One is that breathing deeply causes you to relax and reduce stress. Stress hormones are the ones always responsible for your sweet and unhealthy cravings. So, when you reduce the risks of this, you reduce as well the possibility of gaining more calories, and instead you burn them.

Sneak In A Nap

Naps are as important as your 8-hour sleep. These are actually barriers from your hunger-regulating hormones. The more naps you take every now and then, the more your hormones get satisfied. As a matter of fact, researches today show that people could less 55% of their extra calories just by taking naps.

See Also: 7 Easy Tips on How to Get the Perfect Nap 

These few exercises while sitting could really change a lot. However, if you intend to lose more weight, you may want to alter some things as well with your lifestyle and eating habits. Nevertheless, these are effective tips for you to try.

 

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What is Failure?

Did you know that you need to fail to live life? Yes, you do.

When we were all born, we never received a “book of life” that had all the rules laid out for us to skim through when we needed to refer to it.

Sure, people always told us what to do and what not to do growing up, but it wasn’t until you lived the events and saw them through your own eyes that you realized what worked or didn’t work, was good or bad, and what was a success or a failure.

Let me show how you can change your thoughts that you may finally reach your goals. But first, let’s dive into why you are being held back in the first place.

Why Getting Past Your Fears Of Failure Will Dramatically Change Your Life

When I first wanted to start a blog, I faced this uncertainty myself. I asked myself many times, was it worth it? Is anyone even going to read what I have to say? Was this just going to be a lot of wasted time?

The fact is, I didn’t know. And that’s the beauty of it. I could have a winner on my hands and not even know it.

It was a lot of work starting a blog but I felt that I had my unique outlook on things and a lot of great information to share. I kept on with it and said that I have nothing to lose, yet so much reward to gain.

The thing is, we as humans are not psychics. We cannot see into the future. If we don’t even attempt something, then we are not living, we are just observing. We are not living out our own lives; we are bystanders just sitting on the sidelines watching everything pass us by.

It’s until we make that attempt, take that first step, hit that first roadblock, that we know if what we are doing is the right decision or not.

If you keep moving forward, and trying your best, and not giving up, then you haven’t failed yet.

If you are driving down a road, and there is a fork in the road, and you have no map and no idea which way to go, you can choose to go right or left. For you to know which way is the right way to get to your end goal and destination, you may end up having to take that wrong road.

But the point I am trying to get you to understand is that you HAD to go down that wrong road to KNOW that the right road was the right way.

See, it’s not a failure. Its just eliminating the wrong option.

What You Can Do Right Now To Overcome Your Fear

Here are some great ways to bust through your fears and get on with your life:

Ask Yourself, “What Is The Worst That Can Happen?”

Think worst case scenario here.

If you were to attempt to do what you wanted, what could happen that you feel is the worst case. Once you realize that it may not be all that bad, then trying it out might not be as bad as you first would have thought.

See Also: 3 Questions You Need To Ask To Overcome Your Fears 

Just Take Action

Make that first step, no matter how small. Even a little progress can open up your eyes to realize that things are not all that hard.

What would be harder for you to bear? Is it trying and failing at something, or not even trying at all and then living with the regret for the rest of your life that you didn’t even try?

Focus On The Positives

Don’t focus on what bad things can happen from your attempts. Look at what great positive and rewarding things you can get out of accomplishing your goal.

For some reason, we always want to focus on the negative side of things. But we are so focused on what terrible things that could happen, that we forget the other side of the coin. We need to refocus ourselves on what great things that will come out of actions and our decisions.

Life is the same. Even if you don’t achieve your goal one way, you can certainly achieve it another. And even if that doesn’t work, just keep going. No matter how long it takes you to achieve your goal, keep going until you do.

Don’t Take It Personally

Don’t take things personally, and treat the experience as a learning opportunity.

Just go and have fun with it. Make it into some game where if you don’t pass the level, that’s okay. Just press the reset button and try again. You can never lose.

Try, try and try some more. The more you start to live life and take action, instead of just watching it pass you by, the quicker you will learn to accept the hiccups in the road of life, and you will be able to better manage these unforeseen issues.

You will start to not treat these events as failures but as learning blocks — steps that you needed to take to achieve your goals.

Forget About The Past

Forget about what’s happened in the past. Instead, focus on the goal right now.

Do not let old mistakes hold you back. Again, I hate using the words “mistakes” and “failures” because they are not.

Stop denying your past. Fix what you can and move on.

You cannot let your pride and ego get in the way of your success. When you feel that you have failed at something, don’t get mad at yourself or even others. Find out what went wrong, and fix it as fast as you can. Don’t repeat the same actions and you will be fine.

Final Thoughts

You see, failure is just another word for “I shouldn’t do it that way next time.” It’s as simple as that. Instead of looking at it as a failure, you should look at it as life telling you which path is probably not the one to take any more.

We can’t always play it safe in life. Don’t ever underestimate your worth. You are only limited by what your mind tells you that you are limited to.

Stop listening to the voice in your head, and start living a life without fear to do whatever you want to accomplish.

Just imagine what we could all accomplish if we knew that we couldn’t fail.

See Also: 5 Fears You Might Not Realize Are Holding You Back (And What To Do)

 

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Is the removal of our wisdom teeth really necessary? Some are unaffected by them while others were born with the misfortune of experiencing painful conditions. If you belong to the latter group, then know that sometimes the wise decision is to part from your wisdom teeth. And if you don’t have them removed at the right time, then be ready to face certain complications that include dental infections.

Wisdom teeth, what are they?

Our wisdom teeth are our third molars, or the grinding teeth, located at the upper and lower back of our mouth.

But then, why do we call our third molars wisdom teeth? Well, the growth of our third molars often happens at an age when a person is said to move from a phase of adolescence to adulthood. It is the general belief that as we age, we also gain wisdom and become more mature human beings. While this is not necessarily the case for every adult on the planet, our wisdom teeth are called such for simply growing at a time when a person is supposedly wiser. But since they are the last teeth to erupt, there is often no longer any room in the mouth to accommodate their growth.

During a dental checkup, your dentist will have you take an orthopantomogram x-ray so he or she can assess if there is a need for you to have a removal. The x-ray will provide your dentist a clear picture of what is going on with and around your wisdom teeth. An examination of your x-ray will also help your dentist determine the kind of extraction he or she has to make for each of your wisdom teeth.

Sometimes you might need a minor surgery to remove your wisdom teeth. If that is the case, it is helpful to take a rest at home and prepare yourself before having the surgery so you can have a speedy recovery.

Why must we remove our wisdom teeth?

Again, not all people will need to have their wisdom teeth removed. But most of the time, there is a need for an extraction since the teeth’s growth are in an abnormal position. Typical cases of wisdom teeth removal involve the tooth tilting at an angle, growing sideways, or even moving perpendicular to the tooth next to it. Some wisdom teeth cannot even grow out since they get trapped below the gum line due to lack of space. That is a common problem especially for people with relatively large teeth and a small jaw.

There are also cases when a removal is imperative since an infection developed because of food that got trapped in the uneven spaces between the teeth. Sometimes, the plaque also develops, and rapid bacterial growth occurs; this is known as pericoronitis.

With the growth of their wisdom teeth, other patients undergo a change in their teeth bite and inevitably experience a misalignment of their jaws. Also, with the abnormal growth of wisdom teeth, patients are unable to provide the proper dental hygiene, and that results in tooth decay particularly of those at the back of the mouth which are hard to reach.

If there is a continuous throbbing pain or sometimes a severe ache in your tooth, then that could indicate you have an abscess. Though painful and irritating, it isn’t surprising since wisdom teeth complications can likely lead to sores due to the molars’ location. And when the wisdom teeth are halfway through, it becomes even harder to keep that area clean and clear of any bacteria.

When worse comes to worst, patients will have to undergo a root canal to save their teeth or the next molars before an infection destroys them completely. An antibiotic might also work and help heal any infection. But it is only after an infection has subsided that a tooth extraction can take place. That is why it is best to remove the wisdom tooth after treating an infection to avoid any further complications.

Who will do the extraction and how much will it cost?

Once you have decided to have a tooth extraction, and if it will require surgery, your dentist may refer you to an oral and maxillofacial surgeon. Dentists specializing in dental surgery must often do the extractions because of how sensitive wisdom teeth are positioned. Also, the level of difficulty of an extraction depends on the position of the wisdom tooth to be extracted. That is why it’s good to have a professional do the work.

When it comes to expenses, the removal of a single wisdom tooth may range from $200 to $600 while all four extractions may cost around $1,500. If your wisdom tooth extraction requires major dental care, then the charge could be higher than usual. But you can always check with your local dental insurance provider or even with your dentist to see if there is an affordable dental plan to help you with the expenses.

How to remove wisdom teeth

Before any treatment, your dental surgeon will have to discuss with you the available options and the risks involved in removing your wisdom tooth. That is an opportunity for you to learn about your case and to raise any questions you have that concerns the extraction. In the end, commencing a surgery depends on you, and it is essential that you make an informed decision.

If you push through with the extraction, your oral surgeon will begin an operation with a particular method of sedation, and your dentist will numb the tooth and tissues in the affected area. Once the anesthesia starts to take effect, the area will go numb. To test the anesthesia, the dentist will apply pressure on your gum. There shouldn’t be any sharp pain, but instead, you will only feel a nudge.

The surgeon will then slice or cut through any gum, tissue, or bones covering the tooth using a scalpel. And then he or she will use extraction instruments to loosen the tooth from its socket or any connective tissue. During this time, expect an increased pressure or pushing in the area around the tooth to be extracted. Should you feel any pain, you have to inform your dentist or surgeon right away. And once the tooth becomes loose enough, it can be removed easily using dental forceps.

After pulling your tooth out, your dentist may then have to stitch the surrounding gums or tissues to help speed up the recovery process. You might feel uncomfortable after, but as long as you follow the instructions given to you, you can expect a full recovery in no time.

See Also: 3 Natural Home Remedies to Heal Gum Diseases

 

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