You’re reading The Hidden Power of Smiling, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Between everyday stresses, busy schedules, and the many responsibilities you undoubtedly have on your plate, it can be easy to get into a rut of negative thoughts and self-defeating behavior.

What you might not know is that you have a secret tool that can help clear your mind and chase away bad feelings. It’s right under your nose. That’s right! Show off those pearly whites.

Your smile has been proven to be a powerful way to facilitate positive life changes, strengthen your body, and achieve better results on the job.

Fake it ‘Til You Make It

If you’re going through a tough time, smiling might be the last thing you feel like doing. But there are benefits to doing it anyway, even if your heart isn’t in it.

A study that involved having participants “smile” without realizing it, using an exercise that involved holding chopsticks in their mouths, and then testing their stress levels found that just the physical act of having your face in the position of a smile causes stress levels to drop.

Appearing confident and friendly, even when you’re not, makes you appear more trustworthy and approachable — meaning that others will treat you better when you’ve got a smile on your face. A smile can also make you seem more attractive to other people, which is something to consider if you’re looking for dates.

Not only that, smiling is contagious. Mirror neurons are a part of your brain that helps you empathize with others. When you see someone smile, the mirror neurons in your brain fire and cause you to experience the same feelings and emotions as when you’re smiling yourself, and trigger you to repeat the action on your own.

It’s harder to stay down when everyone around you is expressing positivity. Why not be the one that gets the ball rolling?

Health Benefits

Your physical body can also benefit from smiling.

When you smile and think positive thoughts, your brain rewards your body with feel-good chemicals, like dopamine, endorphins and serotonin. With these chemicals released, your body begins to relax.

Your blood pressure lowers, reducing your risk of heart attack, stroke, and poor circulation. You also reduce your risk of strokes, which affect 800,000 people each year and are the fifth leading cause of death in the United States.

Smiling has also been shown to reduce cellular tension. When you smile, it helps your cells release their rigidness, which helps your body find and repair damage.

Better Attitude, Better Work

You probably don’t need to be told that keeping a positive attitude can help you on the job, but a reminder never hurts.

Not only can you reap social benefits from being positive in your workplace, smiling and positive thinking can make you a more effective and productive employee. And when you’re more productive, you’re probably going to have a better time at work. Managers notice good attitudes, and your peers will as well, and you will be helping to build a positive workplace culture!

Positive thought can also make you a better problem solver. Dopamine, released when you smile, is tied to processes in the brain that handle decision-making, creative thought, and learning.

A smile can also help you build your skill set. Friendly, approachable people are more likely to engage with others and gain new insights from them. Interacting with a wide variety of personality types is tied to being a more diverse and valuable employee, and you’re much more likely to make new friends if you look like you want to meet them.

How to Boost Your Mood

So what can you do to help put a smile on your face? Reducing anxiety and getting yourself into a positive mindset are great first steps.

Try some of the following activities to help ease some of your stress and generate good thoughts:

1. Write it down. Studies show that taking some time to write down what is bothering you really can help you feel better about your issues.

2. Meditate. Just a few minutes each day can help ease your mind.
3. Exercise. A regular routine is tied to better health and less stress.
4. Talk about it. Speak with someone about what’s bothering you, or just take the time to make a human connection.

A good smile has the power to turn a bad day around. Carrying yourself in a way that expresses positivity will, in turn, help brighten the days of those around you. Smiles can help you actually improve your mood, heal your body, and benefit you in your career. Who knew something that seems so small could make such big changes? Try it out — the best part is that they’re free!

You’ve read The Hidden Power of Smiling, 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/2vbelO0

You’re reading The Hidden Power of Smiling, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Between everyday stresses, busy schedules, and the many responsibilities you undoubtedly have on your plate, it can be easy to get into a rut of negative thoughts and self-defeating behavior.

What you might not know is that you have a secret tool that can help clear your mind and chase away bad feelings. It’s right under your nose. That’s right! Show off those pearly whites.

Your smile has been proven to be a powerful way to facilitate positive life changes, strengthen your body, and achieve better results on the job.

Fake it ‘Til You Make It

If you’re going through a tough time, smiling might be the last thing you feel like doing. But there are benefits to doing it anyway, even if your heart isn’t in it.

A study that involved having participants “smile” without realizing it, using an exercise that involved holding chopsticks in their mouths, and then testing their stress levels found that just the physical act of having your face in the position of a smile causes stress levels to drop.

Appearing confident and friendly, even when you’re not, makes you appear more trustworthy and approachable — meaning that others will treat you better when you’ve got a smile on your face. A smile can also make you seem more attractive to other people, which is something to consider if you’re looking for dates.

Not only that, smiling is contagious. Mirror neurons are a part of your brain that helps you empathize with others. When you see someone smile, the mirror neurons in your brain fire and cause you to experience the same feelings and emotions as when you’re smiling yourself, and trigger you to repeat the action on your own.

It’s harder to stay down when everyone around you is expressing positivity. Why not be the one that gets the ball rolling?

Health Benefits

Your physical body can also benefit from smiling.

When you smile and think positive thoughts, your brain rewards your body with feel-good chemicals, like dopamine, endorphins and serotonin. With these chemicals released, your body begins to relax.

Your blood pressure lowers, reducing your risk of heart attack, stroke, and poor circulation. You also reduce your risk of strokes, which affect 800,000 people each year and are the fifth leading cause of death in the United States.

Smiling has also been shown to reduce cellular tension. When you smile, it helps your cells release their rigidness, which helps your body find and repair damage.

Better Attitude, Better Work

You probably don’t need to be told that keeping a positive attitude can help you on the job, but a reminder never hurts.

Not only can you reap social benefits from being positive in your workplace, smiling and positive thinking can make you a more effective and productive employee. And when you’re more productive, you’re probably going to have a better time at work. Managers notice good attitudes, and your peers will as well, and you will be helping to build a positive workplace culture!

Positive thought can also make you a better problem solver. Dopamine, released when you smile, is tied to processes in the brain that handle decision-making, creative thought, and learning.

A smile can also help you build your skill set. Friendly, approachable people are more likely to engage with others and gain new insights from them. Interacting with a wide variety of personality types is tied to being a more diverse and valuable employee, and you’re much more likely to make new friends if you look like you want to meet them.

How to Boost Your Mood

So what can you do to help put a smile on your face? Reducing anxiety and getting yourself into a positive mindset are great first steps.

Try some of the following activities to help ease some of your stress and generate good thoughts:

1. Write it down. Studies show that taking some time to write down what is bothering you really can help you feel better about your issues.

2. Meditate. Just a few minutes each day can help ease your mind.
3. Exercise. A regular routine is tied to better health and less stress.
4. Talk about it. Speak with someone about what’s bothering you, or just take the time to make a human connection.

A good smile has the power to turn a bad day around. Carrying yourself in a way that expresses positivity will, in turn, help brighten the days of those around you. Smiles can help you actually improve your mood, heal your body, and benefit you in your career. Who knew something that seems so small could make such big changes? Try it out — the best part is that they’re free!

You’ve read The Hidden Power of Smiling, 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/2vbelO0

You’re reading 6 Amazing Ways to Invest in Yourself (and Make it Your Best Investment), originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

I came across this phrase as I was scrolling through Twitter, “if you want to invest in something with minimum risk and a guaranteed big return, invest in yourself”

Investing in yourself is one of the best returns on investments you can have. I know that if you’re reading this, it’s because you are someone who cares. If you want to help others, first you need to help yourself.

Why is investing in yourself is so powerful and important?

Because it allows you to become the best version of yourself – spiritually, mentally, and financially. If you invest in yourself, great opportunities come to you and people are more likely to invest in you. It helps you to think and focus on what really matters to you which improve the quality of your life.

And the best thing? It doesn’t require much money! Here I’d like to share 6 amazing and simple ways to invest in yourself that can become your best investments.

1. Reading

According to a research, reading for just six minutes can reduce stress levels by 68%. Reading is an awesome way to build your knowledge and expertise in any area. Dr. Seuss said it best: “you can find magic wherever you look. Sit back and relax, all you need is a book.”

Millionaires and successful businessmen always recommend reading books. Because books give you the power to explore new things and believe in yourself. When Elon Musk was asked how he has learned to build rockets. He simply replied, “I read books.”

Read books, Kindle, articles, white papers, or listen audio books – any format you like. Here are a few of my favorite books (in case you find these valuable):

• Zero to One: Notes on Startups, or How to Build the Future by Peter Thiel
• The Alchemist by Paulo Coelho
• The Power of Your Subconscious Mind by Joseph Murphy
• The Dip: A Little Book That Teaches You When to Quit (and When to Stick) by Seth Godin
• Quiet: The Power of Introverts in a World That Can’t Stop Talking by Susan Cain

I challenge you to take some time this month to read at least one of these books. It will be fun.

2. Writing

Do you write emails, text messages, reports, applications, or codes? If your answer is, ‘YES’, then you’re a writer.

Try to keep a journal and write 10-15 minutes daily. Writing is a therapy which will help you to remove stress from your mind. Let flow your emotions (happy, anger, stress, fear, etc) on a paper. It will help you to get away from the noise or in other words disturbance.

Writing impacts your daily life and gives you a clear idea of what you want. It will enhance your creativity, communication skills, and helps you to become a better thinker. Seth Godin said it best:

“There’s no more urgent reason to write. you’ll not only improve your communication, you’ll learn to think more clearly as well. The person who most benefits from your writing might be you.”

Write something today – a short story, poetry, or anything – and you’ll get wonderful returns.

3. Attend Seminars/Conferences

Attending Live events, seminars, or conferences provide learning, networking, and career opportunities. It will also give you an opportunity to meet experts and influencers (or someone you admire).

Just imagine yourself being in a room of like-minded people and having fun. Challenge yourself, get out of your desk and attend a conference.

4. Develop a New Skill

Remember when was the last time you learned something new? Learning is a lifetime process. There’s always room for new skills. Learn a new language, learn driving, take an advanced degree, take certifications, learn a new musical instrument, try cooking and more – all are valuable investments.

Learning new skills will help you to become a creative person. Are you ready to take action and start learning new skill this week?

5. To-do List

Do you have a to-do list? If you don’t have, make it today. Just sit back and write a list of things you want to do in your life (no matter how small or big these things are). But REMEMBER do not make it a simple wish list, instead live each of your wish.

Now analyze your list and divide it into 3 categories: Things you can do right now. Things which need time. Things which need additional skills.

Make sure you read this list daily just before sleeping and after waking up. It will give you a clear idea and a strong direction of how you use your time.

6. Be Happy and Grateful

Always be happy, be positive, and be grateful. Happiness is a choice. Focus on the positive aspects of life and look at all the reasons to be grateful. Take five to ten minutes each day and write three to five things (or persons) you’re thankful for. Train your mind to look for the positive in any situation.

As Shawn Achor explains in his TED talk, happiness inspires you to be more productive in your work.

Pawan Kumar is an Inbound Marketer and Content Creator at Sarv.com which provides Email Marketing and Cloud Telephony solutions. He’s a movie freak and storyteller who loves writing.

You’ve read 6 Amazing Ways to Invest in Yourself (and Make it Your Best Investment), 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/2t7WTc4

You’re reading 6 Amazing Ways to Invest in Yourself (and Make it Your Best Investment), originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

I came across this phrase as I was scrolling through Twitter, “if you want to invest in something with minimum risk and a guaranteed big return, invest in yourself”

Investing in yourself is one of the best returns on investments you can have. I know that if you’re reading this, it’s because you are someone who cares. If you want to help others, first you need to help yourself.

Why is investing in yourself is so powerful and important?

Because it allows you to become the best version of yourself – spiritually, mentally, and financially. If you invest in yourself, great opportunities come to you and people are more likely to invest in you. It helps you to think and focus on what really matters to you which improve the quality of your life.

And the best thing? It doesn’t require much money! Here I’d like to share 6 amazing and simple ways to invest in yourself that can become your best investments.

1. Reading

According to a research, reading for just six minutes can reduce stress levels by 68%. Reading is an awesome way to build your knowledge and expertise in any area. Dr. Seuss said it best: “you can find magic wherever you look. Sit back and relax, all you need is a book.”

Millionaires and successful businessmen always recommend reading books. Because books give you the power to explore new things and believe in yourself. When Elon Musk was asked how he has learned to build rockets. He simply replied, “I read books.”

Read books, Kindle, articles, white papers, or listen audio books – any format you like. Here are a few of my favorite books (in case you find these valuable):

• Zero to One: Notes on Startups, or How to Build the Future by Peter Thiel
• The Alchemist by Paulo Coelho
• The Power of Your Subconscious Mind by Joseph Murphy
• The Dip: A Little Book That Teaches You When to Quit (and When to Stick) by Seth Godin
• Quiet: The Power of Introverts in a World That Can’t Stop Talking by Susan Cain

I challenge you to take some time this month to read at least one of these books. It will be fun.

2. Writing

Do you write emails, text messages, reports, applications, or codes? If your answer is, ‘YES’, then you’re a writer.

Try to keep a journal and write 10-15 minutes daily. Writing is a therapy which will help you to remove stress from your mind. Let flow your emotions (happy, anger, stress, fear, etc) on a paper. It will help you to get away from the noise or in other words disturbance.

Writing impacts your daily life and gives you a clear idea of what you want. It will enhance your creativity, communication skills, and helps you to become a better thinker. Seth Godin said it best:

“There’s no more urgent reason to write. you’ll not only improve your communication, you’ll learn to think more clearly as well. The person who most benefits from your writing might be you.”

Write something today – a short story, poetry, or anything – and you’ll get wonderful returns.

3. Attend Seminars/Conferences

Attending Live events, seminars, or conferences provide learning, networking, and career opportunities. It will also give you an opportunity to meet experts and influencers (or someone you admire).

Just imagine yourself being in a room of like-minded people and having fun. Challenge yourself, get out of your desk and attend a conference.

4. Develop a New Skill

Remember when was the last time you learned something new? Learning is a lifetime process. There’s always room for new skills. Learn a new language, learn driving, take an advanced degree, take certifications, learn a new musical instrument, try cooking and more – all are valuable investments.

Learning new skills will help you to become a creative person. Are you ready to take action and start learning new skill this week?

5. To-do List

Do you have a to-do list? If you don’t have, make it today. Just sit back and write a list of things you want to do in your life (no matter how small or big these things are). But REMEMBER do not make it a simple wish list, instead live each of your wish.

Now analyze your list and divide it into 3 categories: Things you can do right now. Things which need time. Things which need additional skills.

Make sure you read this list daily just before sleeping and after waking up. It will give you a clear idea and a strong direction of how you use your time.

6. Be Happy and Grateful

Always be happy, be positive, and be grateful. Happiness is a choice. Focus on the positive aspects of life and look at all the reasons to be grateful. Take five to ten minutes each day and write three to five things (or persons) you’re thankful for. Train your mind to look for the positive in any situation.

As Shawn Achor explains in his TED talk, happiness inspires you to be more productive in your work.

Pawan Kumar is an Inbound Marketer and Content Creator at Sarv.com which provides Email Marketing and Cloud Telephony solutions. He’s a movie freak and storyteller who loves writing.

You’ve read 6 Amazing Ways to Invest in Yourself (and Make it Your Best Investment), 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/2t7WTc4

You’re reading 5 Steps to Change a Habit for a Healthier, Happier Lifestyle, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

We all know what it’s like to be a creature of habit. Even if it’s subconsciously so, we surely take comfort out of the little rituals we habitually do; Netflix before bedtime; double espresso on our way to work; a jog around the park to clear our heads after a long day.

There may be many practices self-implemented into our lives, some which become more ingrained than others. From brushing our teeth, to grabbing a candy bar after lunch, or making a conscious effort to wash the dishes straight after dinner; our life is made up of many habits, good and bad.

My fascination with habits led me to thinking about how we can overhaul our behaviors and make changes for the better. Discovered through my own habit journey, here are five key steps to making healthy habit changes, for a happier daily routine:

1. Analyze Existing Habits and Ask Yourself Why

When it comes to optimizing a habit, start by looking at your current behaviors and why you do them.
Perhaps, it is providing temporary relief from stress, such as a couple of glasses of wine after work each night. It may be workplace stress, therefore, at the root of the habitual drinking.

Find ways in which to handle the stress – instead of drinking, perhaps enrol on a course you’ve always wanted to do, or go to a dance class to shake off the day.

2. Self-Care at the Heart of Everything

Self-care is SO important; I cannot emphasize this enough. Our habits should reflect love, kindness and compassion towards ourselves. Think about putting into action the habits you need to become the best version of the wonderful person you already are; be aware of your feelings of self-worth and knowing your value as an individual.

When looking at your habits, ask yourself: Is this habit healthy?
Then, ask yourself: Does this habit make me happy?

The answer must be yes, to both questions, otherwise you have a habit that doesn’t serve you.

3. Let Go of Guilt, Patiently

Guilt is a complex emotion. That doesn’t mean you should allow it to rule your life.
If you have a habit that makes you feel guilty (mine used to be binge-eating chocolate, alone after work, and hiding the wrappers) then remember the rule of self-care.
Yes, the chocolate made me happy for a while, but guilt soon crept over me (hence, hiding the evidence). Why did I feel guilty? Because I knew it wasn’t a healthy choice. I knew it was only temporary relief from the stress underlying my actions.

Phasing out the guilt and moving positively forward won’t happen immediately – first, we must embrace how we feel and accept it is part of who we are: we care, that is why we feel this way. Turn guilt into a strength, an awareness, a desire to do better.

Next, we need patience. Be patient with all your chosen changes. Be patient with your new habit goals. Be patient with yourself. You will get there, with kindness and time.

4. Keep it Bite-Sized

Small changes are what makes a difference when we take on a new habit or change a bad one for the better.

Keep your new choice of habit simple.
Make it small and make it easy; huge life changes implemented suddenly, can feel overwhelming or result in our losing motivation too soon.

For example: instead of promising never to touch unhealthy food again, cook one meal that’s healthy, each week. Or, swap one bag of chips for a handful of almonds or a piece of fruit.

Maybe, instead of declaring you will go jogging every day, try one minute of exercise instead (Or 10 squats or 5 sit ups). Once you are in the habit of your bite-sized behavior, you can build upon it.

5. Have a Back-Up Plan

We all need a back-up plan when making life changes.
Tip: Keeping a planner or journal handy can really help with this.

If you think your healthy habits will fall by the wayside when you are in a certain place or with a specific person, think ahead and plan for all the outcomes you can foresee. Once you have a list of potential temptations, write down solutions to them. If you slip into old behaviors, take note of these and avoid them in the future.

All changes take time.
Remember, start habits consciously small and develop them as the actions become second nature.

With these points in mind, I hope you’ll find it easier to take that first and all-important step forward, building up your new routines, one habit at a time.

Want more habit advice? Subscribe to my mailing list to access my free e-book “Building Better Habits” http://ift.tt/2sFlTIa

You’ve read 5 Steps to Change a Habit for a Healthier, Happier Lifestyle, 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/2u8cSf4

You’re reading 5 Steps to Change a Habit for a Healthier, Happier Lifestyle, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

We all know what it’s like to be a creature of habit. Even if it’s subconsciously so, we surely take comfort out of the little rituals we habitually do; Netflix before bedtime; double espresso on our way to work; a jog around the park to clear our heads after a long day.

There may be many practices self-implemented into our lives, some which become more ingrained than others. From brushing our teeth, to grabbing a candy bar after lunch, or making a conscious effort to wash the dishes straight after dinner; our life is made up of many habits, good and bad.

My fascination with habits led me to thinking about how we can overhaul our behaviors and make changes for the better. Discovered through my own habit journey, here are five key steps to making healthy habit changes, for a happier daily routine:

1. Analyze Existing Habits and Ask Yourself Why

When it comes to optimizing a habit, start by looking at your current behaviors and why you do them.
Perhaps, it is providing temporary relief from stress, such as a couple of glasses of wine after work each night. It may be workplace stress, therefore, at the root of the habitual drinking.

Find ways in which to handle the stress – instead of drinking, perhaps enrol on a course you’ve always wanted to do, or go to a dance class to shake off the day.

2. Self-Care at the Heart of Everything

Self-care is SO important; I cannot emphasize this enough. Our habits should reflect love, kindness and compassion towards ourselves. Think about putting into action the habits you need to become the best version of the wonderful person you already are; be aware of your feelings of self-worth and knowing your value as an individual.

When looking at your habits, ask yourself: Is this habit healthy?
Then, ask yourself: Does this habit make me happy?

The answer must be yes, to both questions, otherwise you have a habit that doesn’t serve you.

3. Let Go of Guilt, Patiently

Guilt is a complex emotion. That doesn’t mean you should allow it to rule your life.
If you have a habit that makes you feel guilty (mine used to be binge-eating chocolate, alone after work, and hiding the wrappers) then remember the rule of self-care.
Yes, the chocolate made me happy for a while, but guilt soon crept over me (hence, hiding the evidence). Why did I feel guilty? Because I knew it wasn’t a healthy choice. I knew it was only temporary relief from the stress underlying my actions.

Phasing out the guilt and moving positively forward won’t happen immediately – first, we must embrace how we feel and accept it is part of who we are: we care, that is why we feel this way. Turn guilt into a strength, an awareness, a desire to do better.

Next, we need patience. Be patient with all your chosen changes. Be patient with your new habit goals. Be patient with yourself. You will get there, with kindness and time.

4. Keep it Bite-Sized

Small changes are what makes a difference when we take on a new habit or change a bad one for the better.

Keep your new choice of habit simple.
Make it small and make it easy; huge life changes implemented suddenly, can feel overwhelming or result in our losing motivation too soon.

For example: instead of promising never to touch unhealthy food again, cook one meal that’s healthy, each week. Or, swap one bag of chips for a handful of almonds or a piece of fruit.

Maybe, instead of declaring you will go jogging every day, try one minute of exercise instead (Or 10 squats or 5 sit ups). Once you are in the habit of your bite-sized behavior, you can build upon it.

5. Have a Back-Up Plan

We all need a back-up plan when making life changes.
Tip: Keeping a planner or journal handy can really help with this.

If you think your healthy habits will fall by the wayside when you are in a certain place or with a specific person, think ahead and plan for all the outcomes you can foresee. Once you have a list of potential temptations, write down solutions to them. If you slip into old behaviors, take note of these and avoid them in the future.

All changes take time.
Remember, start habits consciously small and develop them as the actions become second nature.

With these points in mind, I hope you’ll find it easier to take that first and all-important step forward, building up your new routines, one habit at a time.

Want more habit advice? Subscribe to my mailing list to access my free e-book “Building Better Habits” http://ift.tt/2sFlTIa

You’ve read 5 Steps to Change a Habit for a Healthier, Happier Lifestyle, 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/2u8cSf4