Do you lie awake at bedtime with thoughts running rampant in your mind? If you’re busy or stressed, then your mind is likely to be on overdrive much of the time. Then when you lie down in bed at the end of the day, your racing mind is still on autopilot, chattering away to itself, thinking of anything and everything it possibly can.

Sometimes the thoughts that keep you awake are somewhat useful to you, such as remembering the groceries that you need to buy tomorrow, or your plans to catch up with friends on the weekend.

Yes, these thoughts are worthy of your attention, but not when it’s time to sleep!

If overthinking is keeping you awake at night, here’s 5 easy tips to empty your mind before going to sleep.

1. Write down your thoughts

There are a number of ways that you can document your thoughts and get them out of your head so that they don’t bounce around up there keeping you awake all night. The old-fashioned pen and paper do a fine job. But if you have a device in your bedroom then you can use a note-taking app, like Evernote to get your thoughts into a safe place and store them for later.

2. Visualize

If you’re bombarded with thoughts as soon as you hop into bed, a simple visualization can help calm your mind. Imagine that next to your bed is a big basket, and every time a thought pops up and tries to hook you in, imagine that thought floating out of your mind and into the basket. Know that the thought is safe, that you can review it at another time, but for now the only thing that you need to focus on is getting that thought out of your head!

3. Meditate

Regular meditation has a multitude of benefits, including improved sleep and a calmer mind. Meditate daily to reduce your predisposition to having a racing mind, or meditate by focusing on your breathing when you hop into bed to relax your mind and body, ready for sleep.

4. Promise to continue your thinking at another time

Your mind is persistent. It will keep spinning around ideas, worries, problems and solutions as long as you allow it to. If you notice a recurring idea or thought, try making a deal with your mind, saying to it “I promise that I’ll make some time tomorrow to give this thought the time and attention that it deserves, but for now, I need to get some sleep.” You will, of course need to fulfill your promises!

5. Do all of your thinking before you get into bed

If you’re notorious for busying yourself or indulging in screen-time right up until bedtime, then maybe your mind comes alive as you hop into bed, going over the day and planning for tomorrow. This can become an unhelpful habit that interferes with your ability to get to sleep on time. Try switching off your devices and creating some quiet time prior to bed to set your mind free and get your thinking done. Once you’ve finished, you can go to bed with an empty mind and sleep soundly every night.

 

---

 

Naomi Goodlet is a Best-Selling Author, Spiritual Rebel, Happiness Hacker and Mindfulness Crusader. Find out more about her and her free meditations here.

The post 5 Easy Ways To Empty Your Mind Before Bed appeared first on Pick the Brain | Motivation and Self Improvement.

http://ift.tt/1IQDksR

Are you tired of that little voice inside your head that won’t give you a break? Who wouldn’t be? It’s like a crazy little monkey that never sleeps. Unfortunately, our brains are hardwired for negative thinking. That makes sense if you think about it. After all, spotting potential threats was a matter of life and death throughout most of human history.

In modern times, however, daily life is, for most people, devoid of life-threatening dangers. As such, our negative thoughts do little more than rob us of our happiness, and the inability to control them can create havoc in our lives.

In this article, I’ll give you five ways to put that crazy little monkey to bed.

1. Repeat a Mantra

The brain is a very powerful machine, but it’s incapable of thinking two things at the same time. You can use this to your advantage by repeating a mantra as soon as you have a negative thought. Continue repeating it until the thought disappears. Sounds pretty simple, right?

It is, in theory, but you’ll likely notice a strong urge to reflect upon or react to your negative thoughts or emotions. It’s important to resist these urges and focus on repeating the mantra. Personally, I like to repeat the mantra “I love myself”. No matter how much power your thoughts may seem to have on you, the reality is that their lifespan is very short. Fight the urge to react to the negatives ones until they go away.

2. Switch from Foveal to Peripheral Vision

We have two different types of vision: peripheral and foveal. Peripheral vision allows us to track movements in our surroundings and keeps us in a state of openness and awareness. When you focus on the space around you without concentrating on a specific person or object, you’re using peripheral vision.

On the other hand, foveal vision allows us to keep track of a moving target to discern whether or not it constitutes a potential threat. Whenever you focus on a specific object, you’re using foveal vision.

There was a time when humans relied primarily upon peripheral vision. Now, however, most of us spend a lot of time looking at our phones, computers, TVs, and books, among other things. As a result, we continue to rely more and more on our foveal vision.

When you have a negative thought, switch into peripheral vision. There is a link between the use of peripheral vision and arousal of the parasympathetic nervous system, which increases awareness, reduces stress, and stops internal dialogue.

3. Label your Negative Thoughts as Useless

You can use the word “useless” to discard your negative thoughts. I once read about a successful business leader who used this trick to interrupt and eradicate negative thought patterns. Anything you can think of that will interrupt the pattern will do the trick. If there’s an association between your thought and a certain feeling, you can name the emotion when you have the thought. Labeling your thoughts and emotions creates an instant separation between you and them. This separation allows you to observe your thoughts objectively rather than being caught in the fight-or-flight response.

4. Carefully Observe your Thoughts

Observe your negative thoughts with curiosity and objectivity, as a scientist would do. Remember that you are not your thoughts; they can’t disturb you without your consent. However, they can be destructive if you aren’t careful and tend to demand your attention when you’re tired or bored. They may even show up uninvited and demand your attention for no particular reason. The good news is that they’ll leave you alone if you refuse to give it to them.

5. Record your Thoughts

Writing things down is a great way to clear your mind and gain more objectivity. When you record your thoughts, it’s almost like giving your mind permission to stop having them. It’s another way to create separation from what you’re thinking and take an impartial look at it. Once you write down what you’re thinking and decide what to do with it, your mind will be less likely to come back and haunt you with the same thoughts.

Let me give you a final tip from neuroscience to help you resist the urge to ruminate: The less we think about something, the weaker the neural pathways associated with that thought or topic become. Yes, your thoughts affect your brain on a physiological level. The more you resist the urge to think a certain thought or ponder a particular subject, the harder it will be for your brain to come up with those thoughts or issues.

Fighting the urge to react to your negative thoughts can be hard at times. When that happens, just say, “I’m rewiring my brain every time I stop myself from thinking this thought. That’s what I’m doing right now.” How cool is that?

Try these tips and give that crazy little monkey a much-needed rest.

Thibaut Meurisse is the founder of whatispersonaldevelopment.org. Obsessed with improvement, he dedicates his life to finding the best possible ways to durably transform both his life and the lives of others. He just released a free e-book “The 5 Commandments of Personal Development”. Visit his website to discover the 5 principles you must master in order to live a full life.

The post 5 Ways to Fight Negative Thoughts appeared first on Pick the Brain | Motivation and Self Improvement.

http://ift.tt/1Lbzmd9

Want to build your confidence? Here are 20 ways to help you build it.

Act as If

The saying, “Fake it ’til you make it” is true. Confidence is all about how you feel, and if you start acting as if you are confident, you will be.

Use Affirmations

Repeat the mantra every day to yourself, “Today I’m starting to feel more confident in myself.” What you continually say to yourself will eventually become true in your own thinking.

Realize What Limiting Beliefs are Holding You Back

If you believe that you’re “not good enough” or ugly, then you won’t be able to feel confident. Get aware of what limiting beliefs are weighing you down.

Change Your Posture/Power Pose

It’s a scientific fact that changing your posture sends a signal to your brain, and tells your brain how to feel. Stand up straight, with your shoulders back, and then see how you feel.

Model Other Confident People

Know a confident friend? Observe them and start to model how they act and how they think. You’ll eventually take on their confident energy.

Exercise/Work Out

Hit the gym and see how you feel afterwards. Lift weights and bench press or do push-ups. You’ll notice that you’ll be standing taller when you leave.

Visualize Yourself Being Confident

Schwarzenegger did it. He imagined himself on stage winning first place in bodybuilding competitions. If you can see it in your mind, you can create it in your life.

Recount Your Successes

Recall the times when you were successful — when you got a good grade, met a new friend, or got the job you wanted. Reminding yourself of these times will remind you that you are capable of doing it again.

List Out the Things You Love About Yourself

When you list out 10 things that you love about yourself, you’ll focus your mind on the reasons why you’re great. And then you’ll feel better about yourself. Try it!

Journal Power Questions

Ask yourself “Power Questions” and then write down your answers. For instance, “What’s holding me back from feeling more confident?” “What do I need to believe in order to increase my self-confidence?”

Do Activities that Build Your Confidence

When do you feel most confident? If it’s playing a sport, writing a story, or walking your dog, then do that activity. Do the activities that make you feel powerful.

Identify Your Inner Critic

Is there a voice in your head telling you that “You’re not good enough”? Recognize the voice — your inner critic — and realize that what it’s saying isn’t even true.

Dress Better

Look the part. Go shopping or start wearing your best clothes. You’ll see yourself better and feel more satisfied with how others see you.

Trust in Your Competence

Know that you’re good at what you do. Know that you’ve had successes in the past, and you’ve gotten to where you are today from being extremely capable.

Get a Confidence Coach

Hire a life coach to help you find ways to build your confidence. They’ll give you exercises and “Power Questions” to help you find your mental blocks.

Project Your Voice

Confident people speak more loudly. Shy people speak lower. Don’t be afraid to speak up and project your voice a little more, even if others overhear you.

Avoid People Who Put You Down

Stop spending time with people who make you feel small or unworthy. Avoid hanging out with people who put you down or make you feel bad about your capabilities.

Expect Success

Imagine that success is on its way, and you’ll take on a new attitude. Expect that things will work out, and you’ll feel more optimistic.

Listen to Music that Pumps You Up

Play your favorite tunes that empower and inspire you, the music that makes you feel great. Rocky soundtrack, anyone?

Ask a Friend

Ask a close friend or family member what else you can do to feel more confident. They know you all too well, and they might help you identify what you need to do.

 

Want to feel more confident? Feeling stuck in a rut? Click here to learn what a life coach is and read our complete guide to find out how to find a life coach and move your life forward. At Life Coach Spotter, we help you build your confidence, find your path, reach your goals, and create the life you want.

The post 20 Secret Ways to Build Your Confidence appeared first on Pick the Brain | Motivation and Self Improvement.

http://ift.tt/1c464RO

It was dark in my room. Quiet too. I could feel the warmth coming from the 3rd story window in our apartment building, but I had the shades down because I needed to focus.

It had been 2 weeks since the semester had ended, and I was still working.

What in god’s name was I doing there… weeks after everyone else had headed home to their families, summer jobs, and relaxing vacations?

I asked myself that a lot during those few weeks after the end of my Junior year.

The answer?

I was finishing a project.

Our junior product design project, required by the engineering curriculum at my school. A project we had long-since actually completed and presented on. But this was the worst part of all: the massive, ungodly long, painfully tedious PROJECT REPORT.

Our team’s final grades were being held until we finished, along with most other students in the class. The sheer amount of work required to get those 100+ pages of technical reporting done was impossible to squeeze into a semester already bulging at the seams with classes, work, and exhaustion. And I, nobly, had volunteered to pull together everyone’s work and finish off the report (P.S. – worst group project decision ever…).

The problem was I was losing steam.

Every second I just barely inched along – struggling to make yet another table, chart, caption…

“This is stupid.”

“What’s the point?”

I could get myself to do just about anything at that point… anything except make progress on the one thing I actually needed to be doing.

Why studying is so friggin’ hard to get yourself to do?

“…the brain is not designed for thinking. It’s designed to save you from having to think, because the brain is actually not very good at thinking. Thinking is slow and unreliable.”

~ Daniel Willingham, cognitive scientist and author of Why Don’t Students Like School?

quickmeme.com

As students, both in school and in life, we constantly put pressure on ourselves to learn.

Learn more. Learn faster. Fit it all in.

But most of the time, it backfires.

“I know I should be studying, but I can’t stop watching re-runs of Seinfeld… Why am I so lazy?”

Like UVA cognitive scientist Daniel Willingham helpfully reminds us, the brain is designed primarily to support the survival functions (seeing, hearing, moving, etc.) that keep us going.

Thinking (the thing everyone seems to care about these days) is actually an evolutionary “nice-to-have” – a high-energy-cost activity that takes focus away from survival to build new thought patterns that might be helpful later on.

We are, as they say, cognitive misers.

We put ourselves on a “brain energy budget,” refusing to expend effort unless we can see a good reason why…

And not the logical, rational, “I should do this” type of reason. A more primal reason.

Motivation is not enough to stop procrastinating

A lot of this we chock up to motivation.

“Ugh, I just can’t get motivated to do math.”

But motivation is much more complex, fluid, and fleeting than we think.

It comes and goes like a wave… and is directly tied, not only to the “voice in our heads,” but also to our biology.

When we’re motivated, everything is good. Everything is easy. It’s like we’re on happy pills, and the work flows effortlessly.

And we don’t even need a plan!

When I’m motivated I’ll gleefully walk up to my shelf, pick up some random book (usually the most colorful) and start learning – just because it seems interesting!  I’ll do the dishes, walk the dog, fold the clothes, go work out… The difficulties in life seem to melt away.

But then it starts to fade, and we fall back to baseline.

The true problem arises when we’re not motivated: it’s like a long slog through hot cement – an eternal struggle just to make it to the desk to even think about opening your notebook.

When that happens, and you try to “just study,” it’s more hopeless than Ron Burgandy without a teleprompter.

quickmeme.com

Unfortunately, we do it to ourselves.

First, we put a HUGE amount of pressure on ourselves to succeed. Our identity becomes tied to being a “smart person,” and any evidence to the contrary (points off on homework, a bad exam grade, a mistake in a meeting at work) becomes a catalyst for a downward de-motivational spiral. We subscribe to a fixed-mindset, and we do it without even knowing it.

We’re all really really afraid of looking stupid.

And that makes it just that much more likely that the motivation won’t come when we want it to.

Second, we plan as if we’ll always be motivated.

“Oh yea, I’ll just figure it all out once I get to the library. Just gotta read the textbook and go through the lecture notes and stuff.”

But that’s only like 5% of our daily experience!

95% of the time, I’m completely overwhelmed by any task more complex than “go to the bathroom,” “lie down,” or “chew.”

---

So here I was, sitting by myself, wishing every second I was anywhere else besides in front of the computer.

I made food.

I watched Youtube videos.

I checked Facebook and email and text messages and ANYTHING PLEASE FINISH THIS FOR ME!!

I even remember trying to slog through by typing super slowly… O n e  l e t t e r  at a time.

And then I would catch a short burst of “OK LET’S DO THIS!” and write about 3 pages, and then get exhausted again.

I was doing it all wrong – trying to force my brain to get focused and motivated on this monumental task of “WRITE PROJECT REPORT.”

Think damnit!!

The procrastination trump card: How to get yourself to work, even when motivation is low

Okay, time to switch gears. Back to Mr. Willingham…

“Nevertheless, people enjoy mental work if it is successful. People like to solve problems, but not to work on unsolvable problems.”

Turns out, solving problems actually brings pleasure!

And our brains are more than happy to expend energy on solvable problems, releasing dopamine every time we make some visible progress.

The only trouble lies in figuring out how to break down your work so that you perceive it as “solvable.”

So, instead of waiting for motivation to strike, and then working like a madman… do this:

1. Whenever a wave of motivation strikes, use it for planning, not working.

These short bursts of energy throughout the day will get you over the mental hurdle of having to think about big complex tasks.

So take advantage intelligently, and break down your big monstrous task into smaller, manageable chunks that can be reasonably tackled during the “down periods” that will inevitably plague you later.

For me that would have been mapping out the report outline, breaking it into chunks: Intro, Background Research, Design, Manufacturing, Testing and Data Collection, etc.

Then taking each of those chunks, and breaking them into smaller pieces. For example, the Results section would have 4 tables and 12 graphs on X, Y, and Z followed by captions and a short description for each.

For a set of math problems, this might be breaking them down by concept (e.g. the product rule, the quotient rule, the chain rule, etc.), and then managing each problem by breaking it down into parts (e.g. differentiate first, then algebra, then plug in).

2. Don’t only focus on your goal, create a system for getting there.

Humans are goal oriented. Goals are good. Me likey goals.

But setting the goal only frames the activity that you’ll then need to do. Staring at that shiny trophy isn’t going to get you any closer to actually getting it.

So instead, set up a system that will inevitably lead you to the finish line.

In my case, this would have been a daily schedule, along with my chunked down task list above. Plus some sort of reward/punishment setup.

Monday is for the Intro and Background Research sections. For each 25-minute period of work I’ll aim to get either one sub-section of writing done, or annotate those sections with footnotes from references. Each time I get through a work period, I’ll reward myself with a 5-minute break. Then, if I get everything done for the day, I get to relax and watch a goofy documentary and order food.

3. Sleeeeeep!!!

Sleep consolidates learning.

Sleep releases growth hormone and repairs your body.

Sleep builds up your mental capacity.

But our culture FRIGGIN HATES SLEEP. Sleep is for the weak! I’ll sleep when I die!! What a waste of time!

Well, unfortunately sometimes our culture is also pretty stupid.

Sleep is the necessary counterpart to high achievement, ESPECIALLY in learning.

The deeper you go into the energy reserves of your mind and body, the more rest you need to recuperate and consolidate your gains.

What do super-performers like Jeff Bezos, LeBron James, and Arianna Huffington have in common?

Spoiler alert: IT’S 7-10 HOURS OF SLEEP!!

Sleep is directly correlated with both motivation and clear thinking: a student’s dream (no pun intended).

‘nough said.

---

Oh, so what happened with my project?

Got it finished (after three grueling weeks), got a 94%, got an A in the class.

But damn it didn’t have to be that hard…

Feature image credit: SuperFantastic

---

If you liked this post (and are tired of banging your head against the wall) check out my Free 5-Day No-BS Study Tactics Course where I’ll help you beat procrastination, reduce study time, and achieve deep focused learning in your math, science, or engineering courses.

Tom is an engineer and physics tutor obsessed with independent learning. He writes about unconventional study methods at WTF Professor, aimed at simplifying the learning process for engineers and technical students.

The post How to Stop Procrastinating: What I Learned During 3 Weeks of Hell appeared first on Pick the Brain | Motivation and Self Improvement.

http://ift.tt/1Aj8BTI

The following post was written as a companion post for the Kindle book – The New Meaning of Rich: Four Principles of Wealth That Will Change Your Life. Follow the link for your free copy, from May 19th to May 22nd!

—

“Our souls are not hungry for fame, comfort, wealth, or power. Our souls are hungry for meaning, for the sense that we have figured out how to live, so that our lives matter so the world will at least be a little bit different for our having passed through it.” – Rabbi Harold Kushner

We live in a world where the true meaning of wealth has been lost.

In years past, a dream of riches was synonymous to Charlie Sheen’s character in Wall Street. Today’s world is one that no longer fits that dream. Greasy-haired stock brokers who grind their way to the top is not the idea of rich anyone believes in anymore. There is a problem, however, in that we lack any other definition of wealth.

We need to change how we think about wealth. We need to redefine what it means to be “rich.” Wealth, defined in this modern age, is a true ownership of your emotions, time, location, and ability to give back. When you follow this definition of wealth, and focus on maximizing each area, the monetary riches follow, 100% of the time, every time.

Before we go on, it’s important to define what wealth means in the traditional sense, too. Traditional wealth places high value on monetary possessions, or “shiny objects.” The faster your car, the bigger your house, and the more lavish your vacations, directly reflects how rich you are, and therefore how much wealth you have.

Using this traditional definition, the more cars you have, the happier you are. But this can’t be so, on both an emotional or logical level.

Think about owning cars, which traditionally depicts the idea that money buys happiness. You’ll see that there’s a law of diminishing returns to the amount of happiness you receive from an increasing number of material possessions. How much satisfaction, for example, will you receive from owning three cars vs. two cars?

The first car you own has massive impact: the new mobility is literally life changing. You can commute to your job, you can meet your friends for fun evenings, and you can go on long drives when you need to clear your mind.

As you add cars to your life, its marginal impact on your life decreases. Therefore, you can see how you receive increasingly less happiness with increasingly more shiny objects:

By car number four, it has such a minimal impact on your life that you barely even feel the effects. By car number 5, you’ve had to focus so much time and energy on building enough wealth to afford it, that it actually decreases your happiness.

And this doesn’t even take into account the hollowness you feel from the emotional fact that you thought all along that car number 5 would be the differentiating factor in your life.

Therefore, our definition of wealth needs to change. Our idea of rich has to be updated in this new age.

Look, I hate to be morbid, but we’re all going to die. No one makes it out of this alive. The quicker you understand your own mortality the quicker you’ll understand the following question: If the ultimate goal of life is happiness, then how should wealth be defined?

True Wealth should be the true ownership of the following four categories of your life: Emotions, Time, Location, and Reciprocation. True riches should be the maximization and fulfillment of each one of these Principles, in the way you see most fit:

1. Emotional Wealth – The accumulation of positive emotions and experiences. Full ownership of your emotional stability means that you are in consistent control of yourself and aren’t affected by outside factors.

2. Time Wealth – The ability to spend your time in the way that provides you with the most personal value. Full ownership of your time means that you decide how to allocate your time in ways that move your life in the direction you want.

3. Location Wealth – The ability to travel – or live – wherever you want, whenever you want. This doesn’t necessarily mean the monetary resources to do this, but rather the time, energy, and career that’ll allow you to do so. Full ownership of your location means you can work, live, and vacation, wherever and whenever you want.

4. Wealth of Reciprocation – The capstone Principle of Wealth. Taking each of the three previous Principles of Wealth, it’s the ability – and desire – to spread the happiness you’ve gained. Full ownership of reciprocation means the unbridled spreading of positive emotions, lifestyle, and happiness.

When you think about wealth as these four Principles, it’s much easier to see how becoming rich actually increases your happiness.

And although each Principle of Wealth should be improved upon in order, they are all connected, and they are all perpetual:

Your Emotional Wealth will allow you to see with clarity, which will give you insight on how to build a life that gives you freedom of time, which will allow you to live and travel wherever you want, which will expand your circle of influence and ability to give back, which will further increase your Emotional Wealth.

When we are able to define and then increase our happiness through this new meaning of Wealth, it will actually allow us to produce money and things, or more importantly, the right amount of the two that’ll make you feel alive and satisfied.

Pursue your passion and happiness and the money will follow. Trust me.

—

Evan Tarver is a business development specialist with dynamic experience in the technology industry, and is a self-proclaimed “business nerd.” He believes that entrepreneurship is the key to massive self-improvement, incredible self-growth, and lasting change. 

By drawing on his own triumphs and failures, Evan helps people live meaningful lives through experiences that matter. Connect with him today and receive your free copy – The New Meaning of Rich: Four Principles of Wealth That Will Change Your Life. 

 

The post The Four Meanings of Wealth appeared first on Pick the Brain | Motivation and Self Improvement.

http://ift.tt/1L4gnBj

When it comes to being healthy, we all know we should be consuming plenty of water – so why do so many of us struggle to drink the recommended daily allowance? Whether you regularly forget to top up your water bottle or simply don’t enjoy drinking water, there are ways to make sure you’re getting enough H2O. We’ve put together some handy tips on how to increase your water intake, add flavor to your drinks and stay hydrated all day long.

Benefits of H2O

From clearer skin to reducing headaches, the benefits of drinking plenty of water are endless. As well as keeping us healthy and hydrated, maintaining regular water intake helps us stay alert and active throughout the day. Recommended water consumption is different for everyone, but there is a simple way to figure out how much H2O you should be consuming on a daily basis. An article published by U.S News suggests our water intake should be calculated by halving our body weight and drinking that number of ounces. That way, we can all make sure we’re getting the right amount of water for our bodies.

Inject some flavor

It’s the age old debate: does water have a taste? While some argue that it doesn’t, others claim that it has a flavor that they simply don’t like. Wherever you stand, there are ways to shake up a simple glass of water so that it tempts everyone’s tastebuds – and adding flavor to your water doesn’t have to be time consuming or expensive.

• Water infusion – fill old jars with water and add your favorite fruits. Store the jars in the fridge overnight and allow the fruit to infuse your water with scrumptious new flavors
• Flavored ice cubes – for a refreshing burst of flavor, dice up some fruit and leave it to freeze overnight – then simply add it to your drink for a mouthwatering taste
• Fruit juice – if you’re in a rush, add a splash of sugar-free fruit juice to your water for an instant burst of flavor

Some tasty recipes

The beauty of creating your own fruit-infused drinks is that you can add anything you like – but just in case you’re struggling for ideas, we’ve put together some of our favorite recipes:

• Orange and blueberry – for a true taste of summer, add a handful of blueberries and some orange segments to your water and leave them to chill
• Raspberry and strawberry – if you’re a fan of berries, put these in the freezer overnight then add them to your drink for an ice cold, fruity treat
• Cucumber and mint – go green this season by adding this cool combo to your water for instant refreshment
• Lemon and lime – for a real citrus kick without the artificial sugars, add some sliced lemon and lime to your H2O

Hydration stations

If you spend a large portion of the day at work, it’s essential to think about water consumption throughout the working day. It can be easy to become distracted and forget to look up from your desk or keep yourself hydrated – but this can actually decrease brain activity and productivity. Water coolers in the workplace are a great way to get unlimited access to H2O – but if your office doesn’t have one, don’t let that discourage you. Bring in a large bottle of water from home and commit to drinking the whole bottle before the end of the working day. By taking responsibility for your own water consumption and making sure you’re getting your recommended daily allowance, you’re guaranteed to reap the mental and physical rewards.

So what are you waiting for? Take your first step towards glorious hydration today. All hail H2O!

Damien Higgins is Marketing Manager for Eden Springs, a leading supplier of environmentally friendly office coffee machines and water coolers to businesses and organisations throughout the UK, helping to keep your employees hydrated and productive all day long.

The post Give it Some Flavor: How to Increase Your H2O Intake appeared first on Pick the Brain | Motivation and Self Improvement.

http://ift.tt/1c0JAkO

It feels so easy to say, yet so hard to do. ‘Just be happy!’ – If only it were that simple.

The truth is, however, it actually is that simple…if you’re willing to do the work. People nowadays assume that happiness and feeling good is a right – but it’s not – it’s a privilege, and just like getting good marks in school or performing well in your career, the harder you work at feeling good – the happier you will be. The key to this is determining what makes you happy/feel good, so even though you’re working hard towards something, you can also have fun along the way.

1. Get Moving

It may feel obvious but exercise is single handedly one of the best ways to get yourself turned around. Not only does exercise help burn fat and calories and get you looking better on the outside, the internal health benefits are off the charts. A lot of times, what prevents us from working out, is it feels like such a long road to success and the idea of starting such a process feels daunting. It is true, to really change your physical appearance it will take a long time and a well thought out plan, BUT there are immediate benefits to physical activities that happen literally as soon as you start to get your heart rate up – the biggest being the release of endorphins which interact with your brain. The result? A ‘trigger of positive feelings’, which result in a reduction of anxiety and depression as well as improved sleep and an increase of energy.

So whether it’s plotting a full scale work out regime with goals attached, to making a daily commitment to do some physical activity (i.e. taking a brisk walk) to just making small tweaks on your daily choices (i.e. take the stairs instead of the escalator, if you sit at a desk – stand an move around at least 5 minutes for every hour)….

Want to feel better about yourself right away? GET MOVING.

2. Stay Still

Ok, I know this feels like the counterintuitive to the first tip, but really it’s not. Everything in life has a yin to it’s yang and just as it’s so important to get moving, keep active, burn calories and fire up those endorphins, so too is it important to relax and rest.

Here’s the thing – I mean REALLY relax or rest. I don’t mean lie on your couch, watching television while snap chatting (@erinfalconer !) and responding to emails. This isn’t relaxing -this is called non-productive lethargy. Your mind isn’t relaxed at all. Resting your mind is so crucial to being able to be in peak performance shape. Running on fully charged batteries gives you endless energy – and you know what that, in turn, delivers? Happiness and feeling good about yourself!

It is imperative to let your mind recalibrate on a daily basis – and for that you need, distraction-free silence and calm. Sound impossible? Only if you make it so.

I am a huge fan of meditation – 15-20 minutes in the morning and afternoon. I’ve been doing it for 16 months now and it is incredible the difference. I feel lighter, happier, more focused, way calmer and have more energy. Total time 30-40 mins a day. Feel like too much? How bad do you want to feel better? Start slowly – 5 minutes in the a.m., 5 minutes in the p.m. – I guarantee you will only want to do more.

Besides meditation – simply taking quiet, uninterrupted time for yourself is a must. Take a hot bath, read a book, get a massage – find a way, once a day to get some peace, for renewed energy and happiness.

Want to feel better about yourself right away? STAY STILL.

3. Stop. Eating. Crap.

For me, this is probably the most important point both for immediate and long term benefits. It’s simple – stop putting crap in your body and you will stop feeling like crap. Let me be blunt: there is no loophole, no way around this, no other way to look at it – it just is what it is. Eat an apple – provide yourself with energy and a body that functions seamlessly. Know what that does? Makes you feel good. Eat a chocolate bar – which is difficult to break down and spikes your insulin, which zaps your energy, leaves you feeling terrible about your choice and makes you feel physically and emotionally bad.

So why is this so hard for so many of us? 2 reasons:

A: we haven’t committed to making the right choices – without this, there’s no reason to keep reading.

B: there is an influx of marketing and bad food choices all around us, 24/7. When you’re short on time, running around like a chicken with your head cut off, and hungry – it’s a recipe for disaster.

So what’s the solution?

A: commit to better choices. PERIOD.

doesn’t matter if it’s harder – how bad do you want to feel good?

B: Plan

Everybody is so busy all of the time, that for a while eating out or picking up food felt like the beset option. The problem is, when you eat out, you really don’t know what you’re eating. One of the greatest things about the internet, for me, is that it allows me to do things that simply weren’t possible before – and one of the biggest areas of impact is my own health.

Food health info is just a click away, but now – there is something even cooler. A good friend put me on to an online food service called: Blue Apron. I can get fresh produce (the exact amounts I need, so there is no waste), and delicious, chef-designed recipes that use all of the produce sent. All of the ingredients are farm fresh, sourced from quality suppliers and artisans, delivered to my door once a week. Not only does that take care of a good chunk of the planning part – what I love about it, is that it is also teaching me new skills in the kitchen, in a very little amount of time.

How does it work? Blue Apron is available nationwide (shipping to over 80% of the country – map here). You simply sign up, make your food preference selections and how often you’d like to receive and voila, your ingredients appear in a refrigerated box, once a week! New recipes are featured each week, so you never get bored and are opened up to a whole new way of eating – and all meals can be prepared in under 40 minutes.

The best part? It is so affordable. Honestly, i was super impressed with the pricing. Full gourmet meals starting at $8.75 per person – we’re talking Salmon and filet here. It can’t be beat. Last week I made an incredible Dukkah Spiced Salmon with Spring Vegetables & Oyster Mushroom Ragout as well as a Three Pea & Barley Miso Ramen – delicious!

What is the coolest part of this whole concept: I believe in it so much, that the First 100 readers will get two free meals on their first Blue Apron order! Simply click here to get started!

Want to feel better about yourself right away? Stop. Eating. Crap.

Now there really is no excuse! Get moving. Sit Still. Eat Well.

———

*Sponsored by Blue Apron

The post 3 Ways To Feel Better About Yourself appeared first on Pick the Brain | Motivation and Self Improvement.

http://ift.tt/1FsxgHA