You’re reading The 7 Morning Rituals That Changed My Life, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

I’ve always wondered how successful entrepreneurs always stay energetic and motivated throughout their day. While it seemed that they were just highly driven people, there seemed to be no way I could achieve such a level of motivation.

And then, I came across an interview with Tony Robbins on YouTube where he talked about his daily morning priming routine. I was blown away.

It wasn’t Tony’s method that surprised me, it was the sudden realization that most successful entrepreneurs I’d read about followed specific daily morning routines.

With further research, I found that almost all productivity gurus emphasized the importance of morning routine routines in setting the pace for the rest of the day.

In a few short weeks, I started experimenting and testing some habits myself. And the effort paid off- I saw gradual improvement in my productivity and mindfulness throughout the day. And I’ve been following these routines religiously since then.

In this post, I’m going to explain the 7 morning rituals that changed my life for good.

1. Waking up at 6 AM

I know- this sounds very trivial. But let’s face it- how many of you actually wake up at 6 every morning?

The issue is that most of us need 7-8 hours of sleep a day- which is impossible if you’re running a business, and next to impossible if you have kids.

But this is the essential step because waking up early gives you the time to complete all your morning routines before you leave for office or send your kids to school.

And to the lazy ones among us (me included), waking up in the early morning is akin to hell. Luckily, I found a way to beat laziness and my sleep cycle.

In Hal Elrod’s Miracle Morning, he breaks down the 30-day cycle of creating a new habit into 3 phases: the first 10 unbearable days, the next 10 uncomfortable days and the last 10 unstoppable days.

The first 10 days are the hardest. And I beat my sleepiness in those 10 days using a simple Android app: the Sleep cycle alarm clock. This is a simple app that wakes us up when we’re in the lightest sleep phase so that we feel refreshed and relaxed when we wake up.

2. The Cold Bath

Some of you might have heard of Tony Robbins using cryotherapy to boost his neurons every day right after he wakes up. Well, the practice isn’t new.

Having a cold or warm bath right after you wake up is one of the best ways to quickly activate your internal organs and neurons. I prefer cold baths because I feel more energized and activated.

3. 3 minutes of Kapalabhati Pranayama

I’ll admit it- I stole this one from Tony Robbins’ priming routine. He follows a different version, but his version is derived from the actual Kapalabhati Pranayama breathing exercise.

I can explain in detail, but I learned the practice from this video:

While the actual Pranayama practice can take quite a bit of time, I believe 3 minutes of rigorous exhaling and inhaling should be sufficient for our purpose.

4. Matcha Tea

I lived in Japan for a while. Over time, I developed a love for Japanese culture. And the greatest blessing was that I developed a liking to Matcha- which is finely powdered specially grown Japanese green tea. Matcha has been consumed by the Japanese for over 900 years, and studies have shown that matcha has a wide variety of health benefits- partly due to the ridiculously high concentration of antioxidants and catechins (3-10 times more than green tea)

There are researches that point out how matcha improves metabolism and reduces the risk of cancer. Multiple studies also show that matcha reduces hair fall. I’ll stop bragging about matcha now.

I have a bowl of matcha every morning right after my breathing exercise. Matcha gives me a sense of calm alertness, and this primes my mind for the next three routines, while also energizing me. In fact, I intake matcha though a variety of matcha recipes throughout the day.

5. Gratitude

This is yet another morning routine that almost every single productivity guru talks about. While being grateful for what you have has little to do with productivity, it immensely helps in staying positive.

And this is exactly what I do:

I think of 3 things I’m grateful for. These can be anything as complex as achieving my blogging goals, or as simple as the gentle wind on my face. Being grateful for the simple things in life helps me a lot in staying positive throughout the day- it’s a practice I recommend to everyone.

6. Exercise

This one is obvious. Our brain runs on exercise. It’s one of the most healthy ways to improve brain and muscular function while reducing body fat.

You can choose any exercise that suits you. I’ve noticed that running is what works best for me. I have a quick 10-minute sprint with a break of 1 minute in between. That’s it.

I also have a quick body shower right after this to wash away the sweat.

7. 3 Minutes of Visualization

This one is straight out of the controversial movie The Secret. While I have different opinions about several other teachings in the Secret, visualization is a practice that I’ve found to be highly effective. In fact, almost all entrepreneurs I’ve read about practice this one routine.

This routine is just about visualizing your goals, and imagining that you’ve already achieved them.

I have a vision board where I stick or note down all my goals- and I simply take a quick glance at it, close my eyes for five minutes and just visualize myself as having achieved those goals.

And don’t routine by how it sounds. Visualization is the best way to condition your subconscious to the state required to achieve your goals.

---

Catalin is the founder of Inspired Mag, and his current obsessions are Sun Ra and matcha tea.

You’ve read The 7 Morning Rituals That Changed My Life, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

http://ift.tt/2lBoEGF

You’re reading 7 Easy Ways to Triumph Over Any Negative Day, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

You’re on your way to work and that’s when it happens.

The car breaks down.

You try to stay positive, but nothing seems to work. To make matters worse, you’re already exhausted because you slept in and had to skip your morning coffee.

So when you finally get to work, you can’t help but wonder how you could possibly get ahead on the mountain of tasks you have to do today.

The truth is that negative situations are inevitable and happen to us all.

The trick, then, is to be proactive and have a plan in place to counter them when they do.

Here are 7 easy ways to see the positive in everything that happens to you.

1) You Can Always Choose What You Fixate On

Sometimes when you focus so strongly on the negative things in your life, your mind gets blurry.

You lose focus because you start to get discouraged and soon that becomes all you can see.

But what if you viewed your setbacks in a positive way?

The next time you experience adversity in your life, choose to see it as an experience and something to learn from in your future. Remind yourself what you are grateful for to avoid slipping into negative tracks of thinking.

If you choose to see the good in everything, your mind will reward you for it.

2) Don’t Expect Good Things to Happen

William Shakespeare said that “expectation is the root of all heartache.”

In other words, if you expect good things to happen and they don’t, you’re only setting yourself up for failure.

Life doesn’t care about your intentions. Life doesn’t care that you want to have a positive day because it will make things happen to you, good or bad, regardless of how you feel.

And the sooner you accept that, the sooner you can start incorporating greatness into every day.

3) Always Ask: “How Did I Get Here?”

If you are where you are now, what really got you here?

Was it luck, chance, hard work, opportunity? Or something else?

Be honest with yourself.

If you know what you did to get where you are right now—deserved or not—how can you adapt your circumstances to achieve the future you want to see in your own life today?

4) Relish the Small Things

Focusing on the small things can catapult you 10x forward on your way to a more positive life.

It sounds like a cliché, but it works.

Because if you don’t stop to smell the roses, one day you may look back and wonder “why did I move so hastily through everything, instead of enjoying life after all?”

5) Do Random Acts of Kindness Every Day

As Ralph Waldo Emerson once said, “happiness is a perfume you cannot pour on others without getting some on yourself.”

Don’t be frustrated at others when they don’t do something your way.

Instead, go out of your way to be courteous and perform one little random act of kindness for others every day.

6) Don’t Forget to Vent

Sometimes the worst thing we can do is try to reject our feelings and bury them under more positive ones.

So instead of feeling like you shouldn’t be angry or sad, try embracing these negative attitudes as they come.

It seems paradoxical, but adopting a state of constant acceptance in your life can help you be more positive in the long term.

7) Empathize with Others Constantly

Empathy is important. It’s key to understanding one another and a cornerstone when it comes to building friendships and forging new connections in our lives.

As Stephen Covey says, we each have our own paradigms. These viewpoints shape how we see the world and define what’s right and what’s wrong, what we like and don’t like, and what we choose to see and focus on around us.

Yet it’s not always easy to understand where someone else is coming from. Because, as Covey mentions, these paradigms mould our personalities and shape what we choose to see by giving us something resembling what we want to see out of every person or situation.

Yet, when someone violates our paradigm, we get offended. In cases like these, it can be helpful to step outside of ourselves and ask what would make a person act in a way we may find offensive.

For example, we can ask:

What are they going through? What battle are they fighting we know nothing about? How would I feel if I was them right now, experiencing what they have to go through every day?

It’s helpful to step back outside of ourselves and realize that if we were somebody else, we would be doing exactly what they’re doing right now because we’d be feeling exactly as they are right now.

By adopting these behaviours, we can adopt a positive understanding of the world around us.

It starts with understanding ourselves first, so that we can better interact with others and see the good out of everything, rather than the negative.

If we can do that, we can effectively set ourselves on a grand journey to come.

---

Blake helps writers simplify the creative process so they can start writing more effectively today. Discover how to boost your writing by downloading his free guide “The Bulletproof Writer’s Handbook” today.

You’ve read 7 Easy Ways to Triumph Over Any Negative Day, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

http://ift.tt/2lnnFsJ

You’re reading The 5 Best Podcasts on Kindness, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Paying it forward. The norm of reciprocity. The power of empathy. These are all concepts within the practice of kindness. There are biological responses to kindness, as it releases chemicals in the brain that are the same as those when we experience love. Interestingly, it turns out kindness was a skill that helped our ancestors survive, a key evolutionary trail. There is a certain amount of it that can be cultivated and some that is genetically hard wired within us. The power kindness holds is one of action, for which people can connect with others, and oftentimes, with our own selves in the process. Here are 5 podcasts that touch upon the influence of kindness:

1. Spreading compassion into the world, one small gesture at a time. This podcast touches on the acts of kindness either toward someone we know or a complete stranger and how it can impact and change our lives for the better.

http://ift.tt/1MAAMgW

2. This podcast lists 5 big ideas and action items to follow through with afterward. Teaching a child morals is a way of life that starts with the parents. The best way to do this is to make kindness and caring for others a priority, show them by example or have a casual dinner conversation about how you think a decision may impact others. It is also important to make your children show and express their gratitude.

http://ift.tt/2myGUl4

3. In this podcast the core roots of connection are discussed, to remind us of how loving kindness is intrinsic to all of us regardless of our experience or history. It is to be in a non-judgmental and quiet space within ourselves and toward others. We must be able to drop the obstacles in the way of us being open and able to connect.

http://ift.tt/2m0Fli0

4. Connection to human emotion, sharing stories that people can relate to is the key to helping a society increase its level of compassion and kindness. In this podcast we hear the story of a young man, who began ‘unsung heroes’ – highlighting stories of everyday people, tapping into the working class, and what their particularly history is. People who watch this project, have helped those who are featured achieve their dreams, or find some happiness. His project has now moved into a full blown non profit organization that helps people through kindness.

http://ift.tt/2myOyMk

5. This Ted Talk video by Stefan Klein, is different in that it highlights a study that was done that shows that people are happier when they do good things for others. He touches upon the research in science behind how kindness evolved in the brain of our ancestors up to today, and how emotions are our motivations.

 

Being kind to ourselves and toward others is the first step in beginning to connect with the essence of what unites us all. A bonus finding in all this kindness research is that people who care for others are happier, healthier and live longer.

Do you read a great blog about kindness that’s not on the list? Leave a comment on FB!

Larissa Gomes is a breast cancer survivor and single mom to her spirited baby boy! Originally from Toronto turned Angeleno, she has worked in roles from writer, actor and producer for well over a decade. In that time, she’s developed concepts, film and television screenplays, short stories, along with freelance articles, blogging and editing work.

You’ve read The 5 Best Podcasts on Kindness, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

http://ift.tt/2myAAdh

You’re reading Earn More Respect For Yourself By Saying ‘NO’, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

‘No’ is such a simple word, yet saying it aloud is somehow harder than saying yes. In a society where saying yes is encouraged to get ahead in life, ‘no’ is a term that is generally associated with negativity and refusal, and many people believe that saying it can cost us a lot in adult life. In order to counteract this, we end up saying yes…a lot.

But saying yes too much can cause us to be over stressed and ultimately makes others value our time less. The more we say yes to someone, the more likely they expect us to say yes the next time they ask. So where do you draw the line?

In this post, we will give our top tips on how you can set healthy boundaries as well as how saying no can benefit us, not just in the workplace, but in other areas of life too.

How Do You Say No?

Many of us who self-identify as people pleasers will find it difficult to say no. But once you detach the phrase from its negative connotations, you will realize how easy and effective it can really be. Here are our four top tips for saying no:

1) Remind Yourself That The Decision Is Up To You

It’s important to have a good balance between saying yes or no, so before you rush to answer, ask yourself firstly whether you have time to fit this in, what you will gain by saying yes or no, and whether this person has helped you lately, if at all. You are totally within your rights to decline a request if you have too much going on, or if you don’t believe it is your responsibility to complete a particular task.

2) Give The Person Asking You An Alternative Solution

Offering someone an alternative solution and apology can help to soften the blow when saying no to something. For example, “I’m sorry, I would love to help but I’ve got two deadlines due for tomorrow”. Alternatively, if you want to do something but don’t have the time, ask for a rain check. By making a plan for the future, you are still showing good faith.

3) Remember That People Appreciate Honesty

Depending on the nature of your relationship with the person and the nature of the question, you may want to explain why you’re saying no. In some instances, no explanation is required, for example if someone says, ‘do you have time to fit xyz in, or shall I assign it to someone else?’ In other circumstances, you can explain that you have other commitments and why you can’t make it. If you’re honest and genuine, people will almost always understand.

4) Learning To Tolerate Others Reactions

Often, the reason for saying yes rather than no is because we are afraid of how the other person will react. In reality, we cannot anticipate everyone’s reaction, but if you start saying no more, people are more likely to give you respect and understand your boundaries, even though they may feel disappointed or upset initially. If you don’t set boundaries and continue to say yes, this may lead to feelings of resentment and bitterness towards that person in the future.

The Benefits Of Saying No

Saying no can be difficult, but it’s an important part of having healthy relationships and an overall sense of well being. We say yes because we don’t want to let others down or because we are empathetic to their situation, but ultimately, we warrant treating ourselves the exact same kindness that we give to others. Here are some of the benefits of saying no:

Saying No Prevents Others Taking Advantage Of You

Whether you’re in a situation where you’re doing extra work to bail out a colleague, or agreeing to dog sit for a friend despite having already made plans for the night, saying no is a way you can take back what is yours and regain the respect you have for yourself. Too often, people take advantage of the kindness of others, leaving the person being taken advantage of feeling resentful for saying yes to a situation they didn’t want to be in.

Saying No Gives You More Time To Spend On What’s Important

There are only 24 hours in a day, and although we may take this time for granted, it’s vital that we use it wisely. By saying no more, you can spend the little time you have left after a working day to do what makes you happy, whether that’s spending time with your kids, going for an evening walk or catching up with friends. Ask yourself what the person requesting a favour of you will be doing in their spare time.

Saying No Helps You To Better Achieve Your Goals

Harnessing the power of no is the best way to get where you want to be, faster. It is easy to assume that someone’s opinion of you may be changed if you say no to them, when in actual fact, true friends will value your time, and colleagues or managers will respect your desire to focus your attention on what’s important.

Saying No Increases Your Overall Well-Being

Your reason for saying no doesn’t always have to be work-related. Without self-care, how can we recharge ourselves to perform at our best in the workplace? Setting aside some time each day to relax and connect with ourselves is the best way to do that. Try taking a bubble bath, reading a book, or simply cooking yourself a good meal and you’ll soon see the benefits.

Once you grasp the concept of saying no, you will find you have more time for the things you love, while still maintaining good relationships at work. Give it a try and see how it benefits you.

---

Arash Asli is at the forefront of business growth. As Co-founder and CEO of Yocale, he has a unique blend of technology, business development, corporate, and finance experience. Arash is honored to have been named the Business in Vancouver’s Top Forty under 40 business executive.

You’ve read Earn More Respect For Yourself By Saying ‘NO’, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

http://ift.tt/2m0OhUX

You’re reading Feeling Stuck in Life? You Are Exactly Where You Need To Be, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

All of us have dreams.

One woman in particular, has always dreamed of becoming a star, singing in front of an international audience, and sharing her golden voice with the world. This was all she ever wanted.

It made sense, after all. Born into a musical family, her love for singing was nurtured early on to the sounds of laughter and the piano. Despite hardships she faced, she knew this was what she wanted to do.

Until one day, when it all came crashing down.

The music that she loved – and whom loved her back – ceased to play. No one heard her sing for almost two years. The woman, whose hope never faltered, found herself jobless and alone.

Believe it or not, this is the story of world-acclaimed singer, Susan Boyle. Who would have thought that before that historic moment in ‘Britain’s Got Talent’, she was at a standstill? Just when she thought that life – and music – was done with her, the world turns and she’s right where she needed to be all along.

If you, or someone you know, is stuck in life right now (for whatever reason), don’t be discouraged. But don’t be in denial either. This may sound strange, but accept the fact that maybe, all this ‘bad luck’ was supposed to happen for a reason.

Just like Susan eventually went up on stage to where she truly belonged, you too, will get to stand on the platform of your dreams.

But first…

1) Understand What Got You There

“In order to move on, you must understand why you felt what you did and why you no longer need to feel it.”

When people generally say they’re ‘stuck in life’, it could mean many things. Some are like Susan, who suffered from a tragic loss and now they don’t know what to do after that. Others could be living the dream – but they feel empty and stagnant inside. For a few folks, they might have given up on their dreams, convincing themselves that following the practical route is best decision nowadays.

Whatever the reason, feeling stuck is normal. At some point, everybody goes through with it. It’s different for everyone, and it could happen to both the young and old. But the important thing is to acknowledge that yes, YOU are stuck – but that’s okay.

Whether you’re at the crossroads of a job change or you’re grieving from a loss, allow yourself to be stuck. Feel everything that goes with it: the emptiness, the misery, the lonely nights. Cry, shout, laugh, and cry some more.

When you allow yourself to feel all these, you’re unknowingly letting go of what binds you.

When you allow yourself to immerse in the experience of feeling stuck – you can begin to understand WHY it happened. And there’s no better peace than finally knowing why you felt the way you did.

2) Keep Moving Despite The Odds

“Sometimes you have to do things when sad things happen.”

According to life coach Stephanie Zamora, it’s important that we take action despite feeling stuck in life. Remember: change is inevitable. Even if you don’t decide to move, things will happen eventually.

After analyzing your feelings and immersing yourself in a whirlwind of emotions, this is the next logical step. And believe it or not, you’ll eventually find yourself doing something despite nagging doubts, loneliness, or fears.

After Susan Boyle’s mother died, she kept volunteering at her local church. She did this even though she was out of work and most probably felt lost about her situation. It is through this simple act that ultimately led her to the stage. Had she merely stayed at home, things might have turned out differently.

It’s easy to just lie in bed and feel sorry for yourself. But even so, life continues. And if you don’t eventually catch up, it will move forward without you.

You don’t need to immediately do something drastic for it to be called action. Simply falling into old routines is enough. Not only does this serve as a distraction, but it’s also an avenue for life to bring you better opportunities.

Continue going to work, doing household chores, visiting friends, or volunteering in your community. Often, the best way to get ‘unstuck’ is to stick with old habits. After all, our routines provide order in our chaos.

You’re Stuck in Life Because You Need To Be

“That’s the thing. Sometimes when you sacrifice something precious, you’re not really losing it. You’re just passing it on to someone else.”

Years from now, you’re going to look back at these incidents and laugh about them. You’ll smile at the thought that once upon a time, you felt lost and afraid. One day, you’ll share how you overcame these challenges with your grandchildren.

Maybe the reason why you’re stuck in life right now is because you NEED to be. Perhaps you’ve been going too fast. This is probably life’s way of telling you to ‘slow down’. During your reflections and in your solitude, maybe you’ll realize the answer.

Or maybe not.

But in the meantime, have faith that all things pass. Troubles end, and day follows the night. Dreams die so new ones could take its place.

You’re reading this today because you’re exactly where you need to be. And so am I.

—

Cristina Antonio is the EIC of scoopfed.com and a writer of all things related to world news, movies, real estate, health, or social media. She’s currently focused on helping healthcare workers find better career opportunities through Locum Tenens. Cris also enjoys painting, collecting toys, reading German novels, and lurking the Web.

You’ve read Feeling Stuck in Life? You Are Exactly Where You Need To Be, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

http://ift.tt/2lm9xkC

You’re reading Take Care Of Your Week to Take Care of Your Life, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Do your best to take care of your week, and you’ll take care of your life.

This may be something you understand on the surface level, but do you live by this idea? Many of us actually tend to favour looking through one of the lenses below:

• The Today Mindset: You focus on getting as much done as possible each day
• The Monthly Mindset: You think about how you can have a great month
• The Year Mindset: You often dream about what you plan on achieving this year
• The Retiree Mindset: You reflect on how magical life will be once you finally retire

None of these mindsets are optimal. That’s because they either produce too much pressure (the today mindset) or they provide a likelihood of procrastination (all the rest). Think of always looking at the distant horizon instead of doing what you can to live meaningfully this week.

I would argue that most people, unconsciously fall into one of previously mentioned mindsets. I used to lead my life from the monthly mindset. Every task, or goal, and philosophy I used to have, was about having the best month possible. Let’s see why this is a poor strategy.

Why the Monthly Mindset is Inefficient

A couple of years ago, I made it my goal to read four books per month. But month after month, I wasn’t able to reach my target. Because I had such a large window of time, I could easily slack off for a couple of weeks at the start. So I would end up only reading right towards the end of each month due to my deadline. You can put that down to a mixture of laziness and poor strategy, but it was largely because of the strategy.

How Focusing on the Week Changed My Life

So, instead of making it my goal to read four books per month, I decided to read one book per week. Same result, but slightly, different tactic. The subtle shift from focusing on the month to the week massively increased my consistency and focus. I started reading more books and enjoyed the process a whole lot more.

I then started thinking about how I could apply this concept to all the areas of my life…

The value in this small story is that the time-window with which you view your life, can dramatically impact your results. To generate more consistency and appreciation,  everything in your life gets better when you see it through the lens of this current week. 

So if you want a great life, do what you can to build it this week.

Questions to ask yourself:

• How can I implement the most enjoyable workout routine for me this week?
• How can I do what I love more often this week?
• How can I create a bigger impact this week?
• How can I take more risks this week?

Focusing on completing daily tasks to achieve your goals is inflexible. Focusing on the month is a better strategy, but still, it lacks sufficient positive pressure. If you choose to focus on your year – there’s hardly any pressure to take action. There’s a chance of losing track of your goals, and you can quickly revert to living without intention. Living with the retiree mindset forces you to delay living your best life in your youngest years.

The Week: The Perfect balance between Focus and Flexibility

I’ve used this ‘weekly mindset’ to play my favourite sport more often, improve my fitness, and write more articles. Life feels a lot easier when you experience life through the viewpoint of a week. Your week is not an isolated series of days. What you do during your week represents the person who you are becoming.

Take care of the week, and you’ll end up taking care of your month, year, and life.

My Last Words

If you’re a creative and interested in learning how to upgrade the way you use you live your week, read my free guide on Spiritual Productivity.

• You’ll learn about how to split up your day into four chunks, so you worry less about external influences.
• You’ll discover the small hacks that will take your creative work on your PC to the next level. And much more…

---

 Samy Felice is a writer who is passionate about unique ideas related to living a meaningful life. His Free Guide explores ways people can make success easier.

You’ve read Take Care Of Your Week to Take Care of Your Life, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

http://ift.tt/2mh8tTf

You’re reading 5 Great Energy-Boosting Alternatives to Coffee, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

If you’re like me, you need to have that cup of coffee to help you get started early in the morning. Just imagine: a warm, steamy brew that gives off a gentle aroma while you take your first sip.

Coffee has been around for centuries, enchanting us with its miracle effect. Besides its stimulant effect, caffeine has also been linked to a reduced risk of heart disease, type 2 diabetes, and cancer.

But that same cup of coffee also has a dark side. Drinking numerous cups in a day can leave you feeling jittery during the day and restless at night. Over a period of time, you can develop caffeine tolerance, which means you need more caffeine to feel the same effects.

But what if it’s late in the day and you still crave that much-needed energy boost, minus the caffeine crash?

Here are 5 alternatives you should try the next time you need a lift:

1. Chai tea

Chai is a combination of black tea and numerous spices, such as cinnamon, cardamom, and cloves. With its soothing, calming quality, no wonder this tea is practically India’s national drink.

Serve with a dash of milk and a teaspoon of the sweetener of your choice. The creaminess of this drink will make your brain think you’re drinking coffee!

2. Lemon water

It might not seem like it, but a glass of warm lemon water is a simple way to help you feel alert and energized. The combination of lemon juice and water also helps digestion and promotes healthy skin.

There’ve been a number of times when I felt like drinking coffee, but a lemon wedge squeezed into warm water did the trick.

3. Yerba mate

Named the “drink of the gods” by indigenous South Americans, this popular brew provides a gentle and calm energy buzz without the negative effects of coffee. Yerba mate is rich with metabolism-boosting nutrients and antioxidants.

You can prepare yerba mate in a variety of ways – using the traditional mate cup, a coffee pot, or a French press, either hot or chilled.

4. Chicory coffee

This alternative is probably the closest tasting beverage you can get to coffee. Highly popular in New Orleans for its rich, slightly bitter taste, chicory root reduces inflammation and regulates blood sugar levels.

Steep a tablespoon of roasted chicory root in a large cup for several minutes, and top with almond milk and sweetener if desired.

5. Peppermint tea

With its minty taste, this tea is a refreshing choice any time of the day. The cooling sensation helps reduce pain and acts a natural breath freshener.

Peppermint leaves are fairly easy to grow outside. You can boil either fresh or dried leaves for a few minutes before drinking.

Use Your Energy Where It Matters Most

Are you ready to get closer to your goals? To take action, here’s a guide for you:

How To Get Anything You Want

This guide will help you to:

• create a plan to help you focus on your most important goals.
• find out how to find a feasible interest to pursue.
• use a strategy included to overcome challenges and setbacks.

Ready to bring positive change to your life? Grab your free guide here (it’s free).

———

Melissa Chu helps people live better and make an impact through their work. You can download the free guide on how to set and achieve your goals.

You’ve read 5 Great Energy-Boosting Alternatives to Coffee, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

http://ift.tt/2lxNxWk

You’re reading 4 Culprits Hijacking Your Motivation and Daily Performance, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Why don’t we set meaningful goals? And if we do, why do we often fail to achieve them?

What internal forces cause our behavior to stay constant despite our desire to change?

Why do we neglect the development of essential skills that would transform our lives and professional performance?

We resist change. This resistance expresses itself in four key ways: neurotic fear, limiting beliefs, disempowering habits, and inner voices.

Once you understand how these little culprits operate, you’re empowered to make any change you can imagine.

Culprit #1: Neurotic Fear

Fear is at the root of most of our excuses. Doing something new creates risk. Risk evokes fear. Fear is the primary barrier that keeps us from following through on our goals and ambitions.

Fear occurs because of a subconscious assumption that if you do the thing you want, you’ll experience more pain than pleasure, more hardship than enjoyment.

Sometimes we fear failure: What if I fail? What will it mean about me? What will other people think or say?

We also fear success: What if it works out? How will be my life change? What if people perceive me as different?

Healthy fear triggers a flight or flight response. Neurotic fear immobilizes us. Any time you’re not following through on something you want it’s because of this fear.

There’s a cure for neurotic fear: do the thing you fear. Develop competence in this area and the fear, which has no substance, vanishes.

Culprit #2: Limiting Beliefs

Beliefs are challenging to uproot because we’re often unaware of them. You might consciously believe you’re capable and worthy. Subconsciously, you feel you’re incompetent and unworthy. These beliefs dominate our behavior.

“I’m lazy” is another common belief. We all have a lazy part within us. But we also have a disciplined, willful part. If you’re only identifying with your lazy part, examine your life. You’ll discover at least one area where you get things done. (Assume that’s true or your mind can convince you otherwise.) You can consciously access that part by getting in the same state you’re in when you’re willful. Evoke it. Call on it to support you.

And watch your language. If you’re calling yourself lazy or undisciplined, your mind will believe you. It will become a self-fulfilling prophecy.

What you focus on grows. Be mindful of your thoughts and beliefs regarding your behavior, your abilities, and your strengths and weaknesses.

“I don’t have the time” is another common belief. Challenge this belief. Maybe you can you carve out 30 minutes in the morning. Or perhaps you can stop doing something that’s not serving you. Or maybe you can learn how to eliminate distraction and focus better. If you invest time in what you’re interested in, you’ll build energy and momentum that will enable you to be far more productive with your day.

When you challenge your limiting beliefs, opportunities present themselves.

Culprit #3: Mundane Conditioning

Poor habits are common for most of us. Cultivating empowering habits and behaviors takes conscious effort.

Common poor habits include procrastinating, getting distracted, being busy, addictive behaviors, and going to sleep late. The list is endless.

As long as we link more pain to doing something (fear) or more pleasure to avoiding it, we procrastinate. All of this conditioning results from our environment.

The science of willpower has shown that changing your environment is more effective than exerting your will. Psychologists call it situational self-control. For example, if you want to stop watching television when you get home from work, put the remote control in an inaccessible place and remove the batteries. This self-imposed inconvenience will delay the habitual impulse and give you time to make a different decision.

Distraction is pervasive in modern life. The habit of eliminating distractions is vital to getting things done. Block off time in your calendar to work on projects important to you. And honor that time.

Close your email program. Power down your smartphone. Close your door. Put on some inspiring music. Set up the environment that allows your brain to enter an absorbed, focused state.

Realize that busyness is an unsupportive habit. We often use it as an excuse to avoid making progress on what’s purposeful to us. Be clear on what’s most important and meaningful to you. What lights you up? What interests and challenges you? Focusing your attention on those things will shift you out of busyness and into a state of flow.

Culprit #4: Inner Saboteur

There’s always a voice within us that gives us reasons not to do something. It’s often called the Inner Critic or Inner Saboteur. It seeks to sabotage or undermine our progress.

In stories, this part is symbolized by conflict, by the many trials, tribulations, and enemies the hero must overcome on his path to personal transformation. Although this sabotaging part is trying to protect us, its efforts hijack our performance and development.

Learn to listen to this inner critic. Allow it speak because if you repress it, it will control your behavior. Instead, let it voice its concerns. Then, dialogue with it. Refute its claims when appropriate. Respect it and make friends with it.

Breaking Through Resistance

Overcoming these four culprits isn’t something you do once. New fears emerge, old disempowering beliefs creep in, unconscious behaviors take over, and the inner saboteur speaks his mind.

Breaking through new layers of resistance is how you walk the path to self-mastery. With daily practice and observation, however, it gets easier.

Mindfulness of these four barriers is the first step. Observing them at the moment reduces their subconscious influence on us. So remember:

1. Take action in the face of fear.
2. Challenge your disempowering beliefs.
3. Establish habits that support you.
4. Dialogue with your inner saboteur.

The art of following through on our interests brings greater joy and personal meaning to our lives. Focus on that. It will help pull you toward a compelling future.

Scott Jeffrey is a writer and business coach. He’s the author of numerous books including Creativity Revealed: Discovering the Source of Inspiration. Join his mailing list to receive free personal development guides and research-based methods for realizing your potential.

You’ve read 4 Culprits Hijacking Your Motivation and Daily Performance, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

http://ift.tt/2laXTZN

You’re reading The 7 Best Blogs on Anxiety, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Moody, stressed, anxious or tired all the time? These symptoms can signal either plain old stress or a real depression rooted in deep-seated issues. It is incredibly important to heed the warning that our body and mind communicate in order to create wellness in our lives. Scientific studies support a ‘stress spectrum’, which range from simple fatigue, body aches and pains, to Post Traumatic Stress (PTSD) and full-blown personality disorders. If we’re lucky, the down times won’t last long. The key to figuring out how to overcome these anxieties lies in our capacity to take the necessary steps in order to change our lives and/or discover the origin of our anxiety. Here are 7 blogs that aid in developing tools and uncovering truths about where and how our anxiety surfaces:

1. This blog is a real account of a woman’s lifelong struggle with anxiety. Unable to recognize it as a teenager, she buried it down and decided it was just your run of the mill every day stress. However, when it resurfaced later in life accompanied by physical symptoms of shakiness, lack of concentration and fast heartbeat she knew she must acknowledge its presence and decided to seek treatment. This is an all too familiar story and she urges others to take heed early on in order to not suffer with anxieties through moments in your life. Many people can be happy if they sought treatment or therapy.

http://ift.tt/2lm2muV

2. This article breaks down what it means to feel stressed versus depressed. Stress will signal changes that need to be made that are specific, such as lack of sleep or unhappiness at your job, where as depression hangs around longer than little ‘spells’ like stress, and is usually triggered by something or feels like it just pops out of nowhere.

http://ift.tt/2maKlyc

3. Feeling powerless in our current world is a commonality we all share. However, some people develop real anxieties and fears based on the unpredictability of our future. This article helps us rebuild a sense of control over our own lives and the difference we can make in the lives of others. Define your values and live them, accept what you can’t change and control what you let it in. These are of utmost importance in regaining control and   overcoming our anxieties.

http://ift.tt/2ksFBpu

4. This is actually a podcast but felt it should still make it onto this ‘blog’ list. It is a rarity when one speaks positively from personal experience. This podcast doesn’t sugarcoat the fact that there is a healing process to overcoming anxiety for which we must acknowledge. Trying to detach oneself from an outcome is a good step to achieving this as well as developing patience toward discovering the root of your anxiety.

http://ift.tt/2fJEwc1

5. This blog delivers an interview with the author of ‘Hot Feminist’, Polly Vernon. The discussion veers into her mental state of anxiety, after she was bullied and abused online following the release of her book. She helps one understand that normalizing the stages of your anxiety can help to get over it, as so often we would just alienate ourselves and perhaps even begin to feel as though we could lose our identity. The act itself of talking about your fear, anxiety and depression increases the social acceptance of it as a real disorder.

http://ift.tt/2llXbvi

6. Generalized anxiety is a term used to describe a malaise that won’t go away, a feeling of tiredness as well as constant worry. When this affects children the symptoms often appear as physical, such as irritability, difficulty breathing and/or sleeping and various aches from their heads to their stomachs. Since anxiety is a very tiring disorder, it is important to be vigilant in recognizing these signs in children, as they particularly vulnerable to its manifestation but lack an understanding of its origin.

http://ift.tt/2matj3g

7. In this blog, we are given the how-to tools for overcoming your anxiety. They are everything from becoming more in tune with your body and checking in with everyday occurrences that trigger feelings of anxiety. It is also very important to face your feelings as soon as they come up, not allowing for the emotions to take over and snowball out of your control.

http://ift.tt/2lm1K8E

Anxiety is a normal physical and emotional response to feelings of fear, stress and toxicity within and around us. To be pro active in our own wellness, we must recognize and accept that we feel them before we can embark on uncovering how to control and understand them. Often we ask ourselves, how do we get to a point where we feel ‘normal’ again? Any life changing transformation requires work and change, which can be painful. Ultimately, the life that comes out of self-growth is a life with the potential to feel content and stress-free. That thought does not induce anxiety, which signals it must be the right choice!

Do you read a great blog about anxiety that’s not on the list? Leave a comment on FB!

---

Larissa Gomes is a breast cancer survivor and single mom to her spirited baby boy! Originally from Toronto turned Angeleno, she has worked in roles from writer, actor and producer for well over a decade. In that time, she’s developed concepts, film and television screenplays, short stories, along with freelance articles, blogging and editing work.

You’ve read The 7 Best Blogs on Anxiety, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

http://ift.tt/2llZD4G

You’re reading Learn by Example: 5 Habits of Successful Entrepreneurs, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

In business and life in general, it’s only normal to make mistakes now and again. Still, if the only lessons you learn en route are those you draw from your own mistakes, you won’t exactly be a happy camper on Planet Earth – or a thriving entrepreneur, for that matter. The good news is you don’t have to go putting your foot in all the wrong places until you’ve come up with the best choreography of entrepreneurial success: you can steal tricks from top-rated businessmen and learn by example instead. So, what items can you add to your bag of daily habits in order to hack safe and rapid entrepreneurial growth?

1. Put Your Customers First No Matter What

Entrepreneurs who rise above the curve are the ones who put their customers before profits. In an overly crowded marketplace, buyers have grown extremely sensitive to the way they’re being treated by brands, and they’ll quickly walk out of your door if they but suspect that their money, time, and personality aren’t valued. The focus on user experience over revenues is precisely the approach which earned Twitter founders Jack Dorsey, Evan Williams, and Biz Stone an edge over the competition early on – and look how far they’ve come by now. The takeaway: put customer satisfaction first if you want to get your brand to attract potential users like a magnet and grow even when success seems impossible.

2. Take Every Chance and Drop Every Fear

The road to entrepreneurial stardom may be covered by thorns and slivers of broken glass, but if you don’t take to it, you should renounce hope of reaching the finish line in foreseeable future. A dose of caution and forethought is okay, but try not to overthink or overplan every step of the way in advance – and even more importantly, don’t let anyone sway your belief in success. Elon Musk is a shining example of a businessman who simply wouldn’t take ‘No’ for an answer, and it won him a hefty fortune and the title of a tech industry mogul. Musk’s secret success formula is dead simple: take risks and visualize success instead of failure, and you’ll be acing every project.

3. Go the Distance, Plus One Step Further

The early bird may not catch the worm, but the persistent one will eventually dig it out and take it home. The main difference between a successful and an average entrepreneur is the former’s ability to go the distance, and then take one step further. Although perfectionism isn’t always an asset in business, it can be an invaluable trump card up an emerging business shark’s sleeve. For instance, it’s a well-known fact that tenacity and commitment to excellence were precisely the qualities that got Yahoo CEO Marissa Mayer a place in the corporate sun. The takeaway? Take to the road, make a run for the gold, and don’t stop ‘till your competitors run out of breath.

4. Come Up with a Regimented Agenda

Though little growth happens within the confines of the comfort zone, consistency is what keeps an entrepreneur’s bowling ball rolling towards the ninepins of peak business results. A clearly laid out daily agenda, with tasks and objectives listed according to priority, can help an up-and-coming businessman keep their eyes on the prize and minimize delays and dead alleys en route. Fueled founder and CEO Rameet Chawla says that a consistent schedule is key to brilliance, and she believes her priority-based lifestyle contributed to the startup’s rapid growth. If you want to avoid pitfalls and win medals fast, devise an achievable daily agenda and stick to it religiously.

5. Work Hard, Play Hard, Rest, Repeat

All work and little play never made a star entrepreneur. To rise above the crowd, you’ll need to achieve – and maintain – work-life balance, and play at least as hard as you work. You can use opportunities such as business trips to let your inner child have a go at travel gadgets and board games, or design a part of the office as play area to keep motivation in check on busy work days and during slow weekend shifts. “Work hard, play hard” is the slogan Richard Branson swears by and it’s apparently worked for him like a charm, and it also opened his mind and heart, allowing him to participate in the creation of a better world on a daily basis.

As human beings, we’re creatures of habit and daily rituals give structure and substance to our lives. If you want to pull out all the stops on the quest to the Garden of Entrepreneurial Eden, arm yourself with these habits and steer your business onto the speedy and successful lane in a flash. Good luck!

You’ve read Learn by Example: 5 Habits of Successful Entrepreneurs, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

http://ift.tt/2lFPzEK