You’re reading 7 Things Every Spiritual Person Seeking Purpose-Driven Success Requires, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

We live in a world where it is normal to settle for a lot less than we are capable of.  And when you are the weird one that decides to set your mind on a vision so big you are too scared to say it out loud, then you definitely need these 7 things.

1. Selective Hearing

There will be those who feel the need to tell you what they think, even though you did not ask for it.  Choose not to hear them.  there is a story of Vincent van Gogh being asked how he could expect to create great art when he only had one ear and he simply said – “I cannot hear you”.  That may be the stance to take when people choose to tell you why they believe that your dream is too big and too crazy.

2. A ready smile as you walk away

And if they are particularly persistent (usually family and friends), then you must have a ready smile as you graciously take yourself out of the room.  I belong to a family who definitely feel the need to give me opinions when I do not want them and I used to get very annoyed about it but now, I simply smile, say something inane like ‘That is interesting’ and I change the topic or walk away.

3. Intimate Connection to Source

Marrying my husband was one of those things that my family and some friends frowned heavily upon and at the time, I was 21, feeling overwhelmed with all the chaos that seemed to arise when I announced the fact that my husband of 16 years and I intended to be married.  the only thing that kept me sane in that time, was my connection to Source and my desire to follow the intuitive nudges in my hear.

I did almost break it off with him until I knew for sure what my higher power wanted because of every voice that was yelling in my head at the time, that was the only voice I cared about.

And to this day, I depend on this voice before taking any action.  This is my guiding light and for any spiritual person determined to win, you must cultivate a spiritual practice that enables you know when you are being guided divinely to the right path for you.

4. A Tough Mind

Many may have opinions but the one that will have the most impact is yours.  If you have a big vision, then you can be sure that you will have a certain amount of self doubt and fear inside of you.  You must train your mind to stay focused on the vision.  You must practice shifting negative thoughts and limiting beliefs out of your mind if you are to win.

If you struggle to remain positive about your chances of success, you must daily train your mind for success.  Write out that vision daily and keep it at the top of mind by rehearsing how you will feel when you finally reach your goals.  Refuse to accommodate or indulge doubts for long.  Catch them as soon as you can and replace them with something more edifying.

5. Resilience & Tenacity

There will be many setbacks.  I hate to say it quite so bluntly but there will be.  You will need to keep getting back up again and again and again.  The only way you will do this is by having a huge reason why.  Whenever I work with any of my clients, I check to see what their ‘why’ is because without a solid reason to do the tense work of building out a huge vision, they will not stay the course.  Everyone starts with optimism, the only ones who remain have tenacity and…

6. Relentlessness

I love this word!  One version of the dictionary defines it as ‘showing or promising no abatement of severity, intensity, strength, or pace’  Another one said ‘Steady and persistent; unremitting:’.  It sounds harsh, unforgiving and in some ways, it is.

Sometimes, being a spiritual person can seem weak.  It can seem as though you have to turn the other cheek and submit all the time.  And for some, that is exactly what it means to them.  But for those committed to designing a life they adore, you must be relentless.  You must keep pushing forward and yes, you must hustle ( a hated word in some spiritual circles).

The great thing for you is that you have divine guidance to support you, if you will listen, trust and act.  BUT YOU MUST ACT!

7. Tunnel Vision

Needless to say, you need to focus.  There will be many distractions, many reasons to quit, many had days and many great days and you will finally realise that you are a lot more powerful than you ever imagined.

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Which of these 7 do you need to implement?

Rosemary Nonny Knight teaches spiritual people how to intuitively and deliberately design a life of fulfilment, freedom and abundance in all areas.  Download her book, PRAY. AFFIRM. RECEIVE – How to get clear, stay clear and take action to get what you want out of life, for free at http://ift.tt/2zLMVR6

You’ve read 7 Things Every Spiritual Person Seeking Purpose-Driven Success Requires, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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You’re reading 5 Ways Mindfulness Can Relieve Your Chronic Pain, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

As scientists prove the many benefits of daily mindfulness practice, more Westerners are getting interested in meditation. A recent study found that 8 percent of Americans meditate on a regular basis. Although meditation is one of the most popular mindfulness practices, any exercise that forces a person to pay attention to the present moment could be considered mindfulness – other popular mindfulness techniques include yoga, journaling, and even long walks in nature. The benefits of all mindfulness exercises are the same: better sleep, increased vitality, reduced stress, and, believe it or not, less physical pain.

Mindfulness: A Cure For Chronic Pain?

That’s right, many chronic pain patients have found relief from years of suffering by practicing mindfulness on a consistent basis. It might seem odd that consciously sitting with our pain could reduce it over time, but hundreds of studies now prove daily mindfulness practice changes how the brain perceives pain.

If you’re suffering from a chronic pain condition, you should consider practicing some form of mindfulness every day. Need more convincing? Well then, read the five reasons mindfulness can help relieve physical pain listed below. By the end of this article, you should be thoroughly convinced of the healing power of mindfulness.

1. Learn To Change Your Mind

One way mindfulness benefits people with chronic pain is by helping them see their pain from a new perspective. As you become more aware of your thoughts and feelings, you’ll be able to notice a negative thought pattern and change it quickly. With years of mindfulness practice, you’ll start to notice your subconscious mind actually starts generating positive thoughts and emotions.

You could also consider supplementing your meditation practice with cognitive behavioral therapy (CBT). CBT practitioners work with you to recognize unbeneficial thoughts and emotions, analyze why they arise, and, eventually, change them.

2. Easing your Anxiety With Mindfulness

Let’s face it, chronic pain can be stressful. It’s no wonder a majority of chronic pain patients also suffer from mental disorders like anxiety and depression. Thankfully, mindfulness meditation has been shown to help people cope with the stresses chronic pain puts on their lives. By sitting with your anxiety and accepting it without judgment, you’ll find that your mental worries slowly melt away. MRI scans have shown that meditators have less pronounced “fight or flight” centers in their brains. As you decrease your anxiety, you’ll find that it’s far easier for you to manage daily tasks.

3. Mindfulness Strengthens Your Intuition

Repressed emotions can manifest as physical pain symptoms. One of the best ways to release these deep emotions is by consistently practicing mindfulness. In addition to watching your thoughts during meditation, journaling and/or talk therapy are great ways to get at the root of what’s causing your pain. People who practice journaling on a regular basis have been shown to have stronger immune systems, less depression, and increased emotional intuition. Whatever form of mindfulness you practice, you’re sure to gain a better understanding of how your subconscious mind is contributing to your physical pain symptoms.

4. Mindfulness Brings You To The Present Moment

Researchers at UC Davis believe one of the main reasons meditators have lower stress levels and their experience of pain is because mindfulness meditation removes two of the main triggers of anxiety: dwelling on the past and worrying about the future. It’s true that mindfulness practice brings us into the “timeless present.” Most people believe they’re in the present moment, but oftentimes our minds are somewhere in the future or the past…or even on the moon!

Try it for yourself: follow your breath and see just how many subconscious thoughts rise to the surface. This is what Buddhist monks call the “monkey mind.” With dedicated practice, however, you’ll find it easier to let yourself relax in present moment awareness.

5. Less Reactivity Improves The Quality Of Relationships

Unfortunately, one major source of stress in the modern world comes from relationships. Instead of providing emotional support in difficult times, relationships with family, friends, and romantic partners tend to add anxiety to our lives. Luckily, mindfulness practice can teach us valuable listening skills necessary for healthy relationships. Since mindfulness practice stresses the importance of non-judgmental acceptance of the present moment, you will naturally develop more patience and become a better listener. With a heightened sense of your inner life, it will become easier for you to read the emotions of others from a non-judgmental viewpoint. This will make you far better at forgiving others for their faults and resolving conflicts.

And believe it or not, numerous studies suggest that there’s a huge correlation between a person’s ability to forgive and his/her pain symptoms. By learning how to be more open to others through mindfulness practice, you’ll easily reduce interpersonal stress with all those around you.

Tips To Get The Most Out Of Mindfulness

Before embarking on your mindfulness journey, you should know that the best way to accrue benefits from mindfulness is to practice it every day. It’s far better to practice for 15 minutes every day than to practice all-day sessions only on the weekends. It’s a great idea to set a time and prepare a quiet space for daily practice.

Thankfully, there are numerous apps you can download that will remind you to practice. A few great mindfulness apps available for free include Calm, MINDBODY, Smiling Mind, and Insight Timer.

People with chronic pain might want to consider purchasing the Curable app. This app uses mindbody therapy techniques, including guided mindfulness meditations, to help address your chronic pain symptoms.

Also, chronic pain sufferers should incorporate other mindfulness practices in addition to meditation for better results. A few other easy mindfulness techniques include going for a relaxing walk every day or listening to soothing music. If your psychosomatic symptoms are debilitating, you might want to consider seeing a psychologist who specializes in chronic pain.

Incorporate Mindfulness Into Your Life Today

Nobody who commits to mindfulness practice regrets it. There’s no doubt that mindfulness has incredible healing potential for people with a wide variety of psychological and physical symptoms. Within a few months of daily practice, you’ll be amazed to see the change in your mood and sense of well-being.

You’ve read 5 Ways Mindfulness Can Relieve Your Chronic Pain, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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You’re reading 10 Things to Avoid Before Going to Bed, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

After working for the whole day, running from one place to another, handling boss and irritating colleagues, the only thing which can make your day is a good sleep. But good sleep doesn’t mean lying in bed for 9 hours and still feeling exhausted after waking up. A good sleep means that even after taking 6 hours of sleep, you should feel recharged again to work for the whole day.
Although there are many things which you can do to get a good, relaxing and deep sleep there are also many habits which you should never follow before going to bed and in this blog post, we will be looking at those 10 things which you should always avoid before going to bed.

1. Alcohol
A small glass of wine before going to bed sounds like a fascinating idea and it surely will help you to fall asleep but if you are concerned about the quality of sleep and then you should never consume any type of alcohol before going to bed.

2. Mobile Phone
Many studies have shown that using a mobile phone, tablet, e-reader or even watching television before going to bed can disrupt your sleeping. So, if you want to experience a deep sleep, then you should always avoid any light-emitting device before going to bed.

3. Caffeine
Caffeine stays in our body for almost 10-12 hours and even a small cup of coffee contains at least 80 to 120 milligrams of caffeine. And you must be aware of the working of caffeine in our body and how the employees of late night shift consume it for staying awake. So avoid consuming any type of caffeine before going to bed.

4. Chocolate
If you are a sweet tooth then consuming chocolate after dinner as a dessert might sound like a very good idea but you should know that even chocolate contains a significant amount of caffeine and especially dark chocolate. So replace your idea of consuming dark chocolate with any other dessert which will not keep your eyes wide open even at midnight.

5. Big Meal
Devouring a big meal before going to bed can also disrupt your sleep. The reason behind this is after taking a big meal, your metabolism has to kick in and that can affect your sleep. It can also lead to gastroesophageal reflux diseases, weight gain, and other serious bad effects on your body.

6. Lots of water
Drinking water is very much necessary throughout the day but if you have completed the quota of your water consumption in a day, then there is no need to drink a jug full of water before going to sleep – it will result in unnecessary trips to the bathroom which obviously disrupt your sleep.

7. Wrong food
Including foods like a cheesecake in your everyday dessert sounds very delicious but you should know that, food products which are high in saturated fat and sugar are a major cause of disrupted sleep.

8. Smoke
Although smoking is injurious to your health, regardless of the time you consume it smoking just before going to bed can cause disruption in your sleeping habit as well. Many people think that smoking will help them relax but the nicotine content in products like cigarettes can make your insomnia worse.

9. Exercise
Just like drinking water, exercise is also very much necessary for keeping you in shape and good health but doing it just before bed allows your-feel good hormones to get active and thus it can also affect your sleep.

10. Bath
A nice warm bath can help your body to relax and then after sometime, you can get lost in your dreams of the deep sleep but if you are planning to go instantly to bed after taking bath then instead of feeling relaxed, it can keep you awake for late night as well.

A good sleep is as necessary as food, air and water are for the body and brain. So, if you want to sleep properly throughout the night, without feeling exhausted for the whole day, then you should always avoid the above-mentioned things before going to bed.

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Saurabh Gupta is a technical content writer at Cloudwalks His area of expertise includes software, cloud computing, cybersecurity and life lessons.

You’ve read 10 Things to Avoid Before Going to Bed, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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You’re reading From the Experts: 6 Tips to Stay Motivated, Anytime, Anywhere., 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 have our own moments of doubt, distress, and complete laziness. But what usually determines someone`s success or failure is your ability to stay motivated especially during their toughest times.  I`ve worked on this topic for years and below are some of the things you can do to stay motivated.

1. Work Your Negative Thoughts Out
Tony Robbins was right when he said the difference between you and success is the bullshit story you keep telling yourself. These limiting beliefs are keeping you in doubt and the only way to stay motivated is by exposing them to journaling and expressive writing. Studies have found that those who completed four weekly journaling sessions for eight weeks were less worried and more motivated, than those who didn`t.

2. Remove Performance Barriers
Tim Ferris has a simple learning technique that works like magic. Whenever you`re about to learn a skill or do something new, take some time to list all your reasons to quit.

Your goal, after identifying these barriers, is to complete the first five sessions of whatever you want to practice. Why five? Because that`s what your brain needs to create wirings for new habits.

3. Do Less of The Things That Aren`t Aligned With Your Goals
Sales mogul, Grant Cardone once shared a story about someone who worked with him at McDonald`s. Unlike Cardone who was only there for the money, this guy was super pumped to go to work. Why?Because his goal was to learn everything about the business and open his own McDonald`s franchises. Soon Cardone was fired and that dude went on to achieve his dream.

4. Create Necessity
Brendan Bouchard once asked a client, an Olympic sprinter, who he thought was going to win the race. And the man replied, “I will get on the guy who gets down at the blocks, looks at the finish line and says ‘I`ve got to do this for my mom.”

This is the power of WHY. Whenever you lack motivation, ask yourself why, or for whom, do you want to reach that goal. If you keep digging, you`ll always find something worth working hard for.

5. It`s like a bath
“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” – Zig Ziglar
You usually hear people saying, “I don`t feel motivated to chase my goals.” Well, maybe if you write them long enough you`ll eventually feel pumped to go after them.

You must commit to writing your goals at least once a day, every day regardless of how good or bad you feel because, at the end of the day, the quality of your life will come down to what you`ve chosen to pay attention to. So you`d better pay attention to something worthy.

When listing your goals, write down whatever makes you pumped. If “I`m making my first million before my 25th birthday” doesn`t motivate you, then think about listing all the things that you want to buy, or experience, when you make your first million. A trip to Italy, a courtside seat in a Lakers` game, spending X amount of dollars guilt-free…etc.

Forget about what others tell you goals should be, as long as the ones you`ve chosen make you feel excited then you`re good to go.

6. Get a Quick Jump on the Day

It`s much easier to change feelings with action that to do it the other way around. Why? Because you have more control over actions than over feelings. As William James once said, “By regulating the action, which is under the more direct control of the will, we can indirectly regulate the feeling.”
If there`s one nugget I want to leave you with then let this be it: Productivity comes before motivation and not the other way around. This is why you must start the day with a bang regardless of whether you`re an early bird or a night owl.

The quicker you start the day with a victory, the more motivated you`ll feel during the rest of it. So cut Facebook, meaningless texting or T.V., and focus all your efforts on getting something done.

Any sort of productivity, no matter how small. Just remember that once the ball starts rolling you`ll feel motivated to get more done. An object in motion will stay in motion, so sayeth the law.

Marwan Jamal is a fitness and health blogger at healthline.com and a great fan of the gym and a healthy diet. He follows the trends in fitness, gym, and healthy life and loves to share his knowledge through useful and informative articles.

You’ve read From the Experts: 6 Tips to Stay Motivated, Anytime, Anywhere., originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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You’re reading How to Journal Your Way to a More Positive Life, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Our minds can be our own worst enemy. We can so easily become our biggest critics, letting ourselves drown in negativity, and getting so low that we can’t possibly see any light ahead.

When we get to these low points in our lives, it can seem endless, but all it takes is a shift in perspective and the determination for change. It’s going to take active measures and commitment to invite positivity into your life and make it the most valued guest in your mind.

I find that journaling is a fantastic way to jumpstart this journey as it requires a healthy amount of introspection, planning, and reflection. These 5 journaling activities will challenge you to focus on the good and let go of the bad. Get ready to make way for a more positive life ahead!

Write a thank you letter to the negativity in your life

In order to start your journey toward a more positive life, you must let go of the negative baggage dragging you down. A great way to do this is by writing thank you letters in your journal dedicated to these detractors.

Write letters to negative people, traumatizing experiences, or anything else that plagues your mind. Thank them for the lessons you have learned as a result of your experience with them and recognize that you have become a better person for it.

Express all of the feelings you have associated with these negative forces and say farewell to them for good. In this activity, you are letting go of this baggage and no longer giving it permission to control your life.

Here’s an added bonus: rip out these pages and burn them! You will feel a great release and sense a fresh start on the horizon.

Document the good things

We tend to always remember the negative things that happen to us and neglect the many good moments that occur on a daily basis. Utilize your journal to document every positive thing that happens throughout your day. You will be surprised at how much of that you let yourself forget!

Record your goals

There’s nothing more positive than achieving something you have set out to do. You can make it even more of a valuable experience by recording these goals. Use your journal to write down a list of things you would like to accomplish and make sure to come back to record updates as you progress. You will quickly see how your life moves forward and how you are making efforts to become a better person.

It has also been said that when you write down goals, you are significantly more likely to achieve them! Tackling goals and creating a more positive life? Seems like a win-win to me.

Let it out

The best part about writing in a journal is that it is a no-judgment zone. You won’t have anyone checking for grammar, commenting on your unsavory penmanship, or passing judgment on your thoughts. This gives you the opportunity to be yourself and express your emotions in any way you wish. Journaling can be as casual or formal as you want it to be.

This element of freedom lets you feel more comfortable with “speaking” to your journal and this allows you to better express yourself and work through your emotions. When you have something like this to rely on, you won’t feel so alone and empty in your feelings.

Write about things you’re looking forward to

When it comes to living a positive life, it’s all about looking forward. You are no longer going to dwell on the negativity of the past and on things you cannot change.

With this activity, you are going to list everything you are looking forward to. These can be simple things, like your next paycheck or family visit, or they can be long-term visions, like succeeding in your business or marrying the person you love.

There are always things we can look forward to in life and when you write them down, you won’t be able to help but feel a wee-bit excited.

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Nicole DaRosa is passionate about helping women become their most glamorous selves, inside and out. She writes about self-improvement, beauty, journaling, careers, and more on her blog, Glamorously You.

You’ve read How to Journal Your Way to a More Positive Life, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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You’re reading 5 Surprisingly Small Habits Research Shows Will Make You Happier, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

There are many ways to increase the 40% of your happiness that’s under your control. My research has shown that some methods involve quite a bit of time every day, and some methods don’t. I’m concentrating on the ones that don’t because I’m guessing that you’d adopt these quicker—and become happier quicker!

1)  Good News: Only Once a Week Instead of Daily

Researchers at Harvard Medical School explain that gratitude helps people feel more positive emotions, relish their good experiences, improve their health, deal with adversity, and build strong relationships. Positive psychology studies show that gratitude is strongly associated with happiness. Gratitude expert Professor Robert Emmons says, “Gratitude is a turning of the mind. It’s not what I don’t have, rather it’s what I have already.”

Now many people suggest you write a list of list 5 things each day that make you grateful. The good news I have for you is that you don’t need to do this daily. Studies by Professor Sonja Lyubomirsky found that people who focused on gratitude daily benefitted less than those who did it once or twice a week. I recommend focusing on gratitude 1 day a week—finding 3 things each time. Be sure to vary the types of things you consider. Your brain isn’t bored when you bring in variety.

2)  All 5 Senses

Social psychologist Fred Bryant researches the art of savoring. When you mindfully concentrate on something—what you see, hear, touch, smell or taste—you increase your enjoyment of life.

Start making it a habit to savor 1 thing a day. Any of the 5 senses can be used. You can truly experience that first bite of dinner, looking at a sunset, smelling a warm apple pie, hearing one of your favorite songs, hugging a loved one or even petting a dog. Pick different things each day to savor and build your happiness one small savory bit each day.

3)  A New Habit to Handle Overthinking

Studies show that people who overthink make cloudy judgments and their stress becomes elevated, but you can get a handle on this and stop a downward spiral. I’ll give you a choice of 2 simple habits you can use.

You can put the situation you’re stewing about into perspective by considering, “Will this matter 5 years from now?” If it won’t matter, then you’ve given yourself a logical reason to stop overthinking. If it will matter, then decide how much time you’ll allow yourself to make a decision about how to handle it.

When you catch yourself in unnecessary rumination—overthinking—you might like this simple technique to curtail it. Picture a red stop sign suddenly popping up in your mind. This is the technique people find most useful late at night when overthinking often occurs.

4)  Take Advantage of the Habit Trigger

Professor Lyubomirsky says “If you want to reap long-term emotional benefits from a happiness activity, you need to devote persistent effort.” I’ve been recommending the following very simple habit. Each morning as you pick up your toothbrush say silently to yourself, “Because I’ve made the decision to be happier, I’ll think of 1 positive thought right now.” When you’re beginning this new habit you may want to put a photo or a printed inspirational quote near your toothbrush to help prompt you.

You’re performing what James Clear and Charles Duhigg call the Habit Loop: the trigger, the routine, and the reward. So in this case, the trigger is the act of picking up your toothbrush, the routine is brushing while thinking 1 positive thought, and of course the reward is a daily step toward a Happier You. And since this occurs in the morning, it’s a good start to your day.

5)  Make Endings Important

One of the top researchers in positive psychology, Professor Barbara Fredrickson, enjoys a simple habit that I love. Studies show that people remember the peak moment of an event and also the ending of an event. It could be a seminar, a party or even having coffee with a friend. Take advantage of the endings that people will remember. This turning point can create and carry heartfelt meaning. Fredrickson advises, “Good endings include an appreciative summary—an honest acknowledgment of the goodness that transpired prior to leave-taking.”

So at this ending, I want to grace you with gratitude—making you happier as well as me. I appreciate that you took the time to read all 5 small habits that research shows will make you happier. As I leave you, I hope you’ll want to pass this article on to your friends, making them happier too!

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Nancy F. Clark is the author of The Positive Journal: 5 Minutes a Day Toward a Happier Life, and Director of Forbes WomensMedia.

You’ve read 5 Surprisingly Small Habits Research Shows Will Make You Happier, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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You’re reading Your Guide To Better Sleep Habits, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Nothing can be more frustrating than laying on bed at night and waiting for sleep that won’t come. There are many reasons why you’re having a hard time dozing off. You may be suffering from insomnia, experiencing immense stress or practicing unhealthy lifestyle habits. It’s also possible that you have an underlying medical condition that affects your ability to get good sleep.

According to the sleep experts at National Sleep Foundation, an adult aged 18 to 64 should be sleeping for 7 to 9 hours each night. Older adults, aged 65 and older, are advised to get 7 to 8 hours of nightly sleep. If you’re not meeting these sleep recommendations, you’re jeopardizing your health. Studies suggest that sleep deprivation can cause “increased blood pressure, impaired control of blood glucose and increased inflammation.” It’s linked to a higher risk of cardiovascular disease. People suffering from insomnia and other sleep disorders are also likely to develop anxiety and depression.

Here’s a guide to a healthy daily routine for better sleep.

#1: Have a gadget-free sleeping area

The blue light emitted by your laptop, tablet, and smartphone is interfering with your circadian rhythm. It suppresses the sleep hormone melatonin, stimulating the brain at any time of the day/night. This is why you could watch movies ’til dawn without feeling drowsy.

Tip: Turn off your gadgets at least 1 hour before bedtime. Better yet, turn your bedroom into a gadget-free zone to help you fight the temptation of browsing social media at 11 p.m.

#2: Make exercise a part of your daily lifestyle

Fitness activities are good for your physical and mental health. Harvard Medical School considers exercise as one of the three pillars of health, together with nutrition and sleep. A healthy adult should get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. A study published in The Journal of Clinical Sleep Medicine revealed that exercising has positive impact on attaining proper sleep even among people diagnosed of insomnia. In the study, the participants, mostly in their 60s, were sleeping at least 45 minutes more a night after four months of active lifestyle.

Tip: Don’t have time to hit the gym everyday? Check out free fitness videos on Youtube on routines you can do at home. You can learn 15-minute exercises that don’t require any gym equipment. Schedule 15 minutes of exercise in the morning and 15 more at night on weekdays, and 30 to 60 minutes of vigorous routines in the gym on weekends.

#3: Schedule your coffee time

 

Is coffee affecting your ability to sleep at night? It depends. You may have read a number of studies supporting the positive points of consuming caffeine. These include lowering cholesterol levels, boosting liver health, and reducing depression risk. It helps boost one’s mental performance and memory. But you should know that the effect of coffee can last anywhere from 4 to 6 hours. So if you drink a cup of black brew late in the afternoon, you’d likely stay up past your bedtime.

Tip: Enjoy a cup of coffee, not during breakfast when you’re energy is up, but at around 10 a.m. Your energy levels typically drops mid-day and again at around 3 p.m. Avoid caffeine after 4 p.m.

#4: Practice mindfulness meditation

Stress is a major cause of poor sleep. According to the Anxiety and Depression Association of America, 70 percent of those experiencing high levels of stress and anxiety have trouble sleeping. Their sleep problem, conversely, increased their anxiety. The solutions seem straightforward: reduce your stressors. But this is easier said than done especially when you’re living in urban areas where you’re exposed to congestion and various forms of pollution.

Tip: The root cause of stress is one’s obsession with thinking about the non-existent past and future. The core of meditation, probably the most effective stress-busting activity, is to be present. Take a 3-minute break from working or studying every 2 hours. You can stay still on your chair or walk toward the window, then clear your mind. Think about nothing, just feel your surroundings.

#5: Declutter your room

Does your mind keep on running even during bedtime? This is a manifestation of stress. “Our bodies and brains evolved to relax and cool down after dark and to spring back into action come morning,” the American Psychological Association noted. But stress causes hyperarousal, wreaking havoc on your sleep-wake cycle. If not managed, stress can lead to high blood pressure, obesity, heart diseases, and cancers.

Tip: Identify your stressors. If your desk reminds you of an unfinished task, you better find a new place for your work area. You can also clean up your desk and put away your laptop and journal. Declutter your room. The visual chaos can be a stressor that interferes with your sleep.

#6: Eat light at night

Your diet has a lot to do with your ability to attain proper sleep. Spicy and acidic foods for dinner can cause heartburn and acid reflux that might disrupt your sleep. Eating a lot before bedtime has the same impact. Is a carbohydrate-heavy meal bad for your sleep health? It depends on the time and volume of your meal. Carbs or not, if taken in large quantities and near bedtime, may keep you up all night.

Tip: Eat a heavy breakfast and light lunch and dinner. For dinner, you can have sleep-inducing foods such as turkey, tuna, lettuce, and brown rice. Have a cup of hot chamomile tea before bedtime.

#7: Create a conducive sleeping environment

If you’re having a hard time dozing off at night, you should take a look around your own bedroom. Do you have a lot of stuff in your room? Is your bed mattress still comfortable or is it starting to cause muscle pain? Does your room have ample air ventilation? Is it cool throughout the night? The overall atmosphere in your bedroom can make a lot of difference to the quality of your sleep.

Tip: Move your work desk into another room in your house, as well as your entertainment system. Keep the television and stereo in the living area. Keep all clothes in the closet and other items in storage. You may want to replace your old mattress with memory foam for optimal sleep quality. Keep your room dark and cool at night.

#8: Decide to improve your sleep

You need to change your mindset about sleep. It’s not an interruption of your daily activities. It’s an essential part of your life. Sleep is as important as healthy diet and regular exercise. It’s more important than accumulating wealth or earning fame.

A healthy night sleep, sadly, is widely neglected in our fast-paced society. “The combination of a deeply misguided definition of what it means to be successful in today’s world—that it can come only through burnout and stress—along with the distractions and temptations of a 24/7 wired world, has imperiled our sleep as never before,” Arianna Huffington, business leader and author, wrote in her bestseller “The Sleep Revolution.” Make a real change in your life. Aspire to achieve healthy sleep habits.

You’ve read Your Guide To Better Sleep Habits, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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You’re reading Your Guide To Better Sleep Habits, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Nothing can be more frustrating than laying on bed at night and waiting for sleep that won’t come. There are many reasons why you’re having a hard time dozing off. You may be suffering from insomnia, experiencing immense stress or practicing unhealthy lifestyle habits. It’s also possible that you have an underlying medical condition that affects your ability to get good sleep.

According to the sleep experts at National Sleep Foundation, an adult aged 18 to 64 should be sleeping for 7 to 9 hours each night. Older adults, aged 65 and older, are advised to get 7 to 8 hours of nightly sleep. If you’re not meeting these sleep recommendations, you’re jeopardizing your health. Studies suggest that sleep deprivation can cause “increased blood pressure, impaired control of blood glucose and increased inflammation.” It’s linked to a higher risk of cardiovascular disease. People suffering from insomnia and other sleep disorders are also likely to develop anxiety and depression.

Here’s a guide to a healthy daily routine for better sleep.

#1: Have a gadget-free sleeping area

The blue light emitted by your laptop, tablet, and smartphone is interfering with your circadian rhythm. It suppresses the sleep hormone melatonin, stimulating the brain at any time of the day/night. This is why you could watch movies ’til dawn without feeling drowsy.

Tip: Turn off your gadgets at least 1 hour before bedtime. Better yet, turn your bedroom into a gadget-free zone to help you fight the temptation of browsing social media at 11 p.m.

#2: Make exercise a part of your daily lifestyle

Fitness activities are good for your physical and mental health. Harvard Medical School considers exercise as one of the three pillars of health, together with nutrition and sleep. A healthy adult should get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. A study published in The Journal of Clinical Sleep Medicine revealed that exercising has positive impact on attaining proper sleep even among people diagnosed of insomnia. In the study, the participants, mostly in their 60s, were sleeping at least 45 minutes more a night after four months of active lifestyle.

Tip: Don’t have time to hit the gym everyday? Check out free fitness videos on Youtube on routines you can do at home. You can learn 15-minute exercises that don’t require any gym equipment. Schedule 15 minutes of exercise in the morning and 15 more at night on weekdays, and 30 to 60 minutes of vigorous routines in the gym on weekends.

#3: Schedule your coffee time

 

Is coffee affecting your ability to sleep at night? It depends. You may have read a number of studies supporting the positive points of consuming caffeine. These include lowering cholesterol levels, boosting liver health, and reducing depression risk. It helps boost one’s mental performance and memory. But you should know that the effect of coffee can last anywhere from 4 to 6 hours. So if you drink a cup of black brew late in the afternoon, you’d likely stay up past your bedtime.

Tip: Enjoy a cup of coffee, not during breakfast when you’re energy is up, but at around 10 a.m. Your energy levels typically drops mid-day and again at around 3 p.m. Avoid caffeine after 4 p.m.

#4: Practice mindfulness meditation

Stress is a major cause of poor sleep. According to the Anxiety and Depression Association of America, 70 percent of those experiencing high levels of stress and anxiety have trouble sleeping. Their sleep problem, conversely, increased their anxiety. The solutions seem straightforward: reduce your stressors. But this is easier said than done especially when you’re living in urban areas where you’re exposed to congestion and various forms of pollution.

Tip: The root cause of stress is one’s obsession with thinking about the non-existent past and future. The core of meditation, probably the most effective stress-busting activity, is to be present. Take a 3-minute break from working or studying every 2 hours. You can stay still on your chair or walk toward the window, then clear your mind. Think about nothing, just feel your surroundings.

#5: Declutter your room

Does your mind keep on running even during bedtime? This is a manifestation of stress. “Our bodies and brains evolved to relax and cool down after dark and to spring back into action come morning,” the American Psychological Association noted. But stress causes hyperarousal, wreaking havoc on your sleep-wake cycle. If not managed, stress can lead to high blood pressure, obesity, heart diseases, and cancers.

Tip: Identify your stressors. If your desk reminds you of an unfinished task, you better find a new place for your work area. You can also clean up your desk and put away your laptop and journal. Declutter your room. The visual chaos can be a stressor that interferes with your sleep.

#6: Eat light at night

Your diet has a lot to do with your ability to attain proper sleep. Spicy and acidic foods for dinner can cause heartburn and acid reflux that might disrupt your sleep. Eating a lot before bedtime has the same impact. Is a carbohydrate-heavy meal bad for your sleep health? It depends on the time and volume of your meal. Carbs or not, if taken in large quantities and near bedtime, may keep you up all night.

Tip: Eat a heavy breakfast and light lunch and dinner. For dinner, you can have sleep-inducing foods such as turkey, tuna, lettuce, and brown rice. Have a cup of hot chamomile tea before bedtime.

#7: Create a conducive sleeping environment

If you’re having a hard time dozing off at night, you should take a look around your own bedroom. Do you have a lot of stuff in your room? Is your bed mattress still comfortable or is it starting to cause muscle pain? Does your room have ample air ventilation? Is it cool throughout the night? The overall atmosphere in your bedroom can make a lot of difference to the quality of your sleep.

Tip: Move your work desk into another room in your house, as well as your entertainment system. Keep the television and stereo in the living area. Keep all clothes in the closet and other items in storage. You may want to replace your old mattress with memory foam for optimal sleep quality. Keep your room dark and cool at night.

#8: Decide to improve your sleep

You need to change your mindset about sleep. It’s not an interruption of your daily activities. It’s an essential part of your life. Sleep is as important as healthy diet and regular exercise. It’s more important than accumulating wealth or earning fame.

A healthy night sleep, sadly, is widely neglected in our fast-paced society. “The combination of a deeply misguided definition of what it means to be successful in today’s world—that it can come only through burnout and stress—along with the distractions and temptations of a 24/7 wired world, has imperiled our sleep as never before,” Arianna Huffington, business leader and author, wrote in her bestseller “The Sleep Revolution.” Make a real change in your life. Aspire to achieve healthy sleep habits.

You’ve read Your Guide To Better Sleep Habits, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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You’re reading 18 Things to Try In 2018, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Disclaimer: I’m weird, and like trying new weird things things

As a new year approaches us it is a great time to reflect on the year behind us and dial into the positive qualities we would like to integrate into our lives. When January greets your warmly it brings with it that sense of hope, freshness, and endless possibilities. What better time to try some thing new that could benefit you….

One should always explore new terrains in life. This way one can say “At least I tried and now I know I don’t like it.” or who knows you could easily fall in love with the thing your giving a shot and integrate it into your life.

It is fun, awesome, and rewarding when I can introduce different practices, methods, and experiences to people for the first time as means to help someone become a better, stronger, and wiser person in life. Some of the things below may make you uncomfortable, but maybe that is just the reason to try it. Life begins outside your comfort zone. When we do or face the things that we are scared of thats when we begin to witness growth.

“Experience life in all possible ways — good-bad, bitter-sweet, dark-light, summer-winter. Experience all the dualities. Don’t be afraid of experience, because the more experience you have, the more mature you become.”  ― Osho

Here I have 18 fun endeavors to take on. Some are easy, some are unusual, some you may have preconceived notions on(try to put them aside).

1. 1. Floating – As a float enthusiast this is atop the list for a reason…. it is awesome. Float tanks – also known as sensory deprivation tanks – are one of the best ways to get your body and mind to chill out. Floating will help you get better sleep, melt your stresses away, recover from a workout quicker, and leave you feeling revitalized to name a few benefits it produces. Having gone floating for the last three years it has become a part of my routine, I go once every week – seeing this holistic modality as an investment on my well being. I recommend it to anyone and everyone that wants to listen to me. I read that your should give it 3 tries before you come to your conclusions on floating. Most places do an introductory package three for the price of two. 
      

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   2. Journaling – Writing down my thoughts each morning is one of the best habits I’ve incorporated into my life as it allows my mind to empty onto the pages then in turn being able to think more clearly. Looking back at the past entries is cool to see the frame of mind you had then. The practice of writing can help get your creative juices flowing as well.
      

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   3. Read The Power of Now by Eckart Tolle – This book has many gems of wisdom in its pages such as suggesting how our minds are basically using us unknowingly and how to turn the tide in becoming more conscious in our daily lives by becoming the watcher of your thoughts and emotions as they arise. It becomes clearer the more present we become the more authentic our actions become. This is the book I recommend and gift the most. To me The Power of Now has so much value I force myself to re-read it every year.
      

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   4. Listen to the Aubrey Marcus Podcast – Hands down one of the most informative podcasts on being a better human and how to elevate yourself in all aspects of your life. Aubrey is the CEO of Onnit a total human optimization company that sells everything from supplements to kettlebells shaped like monkeys. Aubrey has been a great teacher of life to me. I was fortunate enough to see him talk live at Burning Man, it was quite the treat. His guests range from World-class athletes like Lance Armstrong to entertainers like Jamie Foxx and Joe Rogan with leading Neuroscientists, Psychologists, and health experts coming on to discuss life changing topics. Check it out, theres an episode for everyone on there. Podcasts are awesome – listen while you commute to work, work-out, or clean your room. 
      

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   5. Supplement with Alpha-Brain – Alpha-Brain is nootropic (dietary supplement that helps support certain brain functions, such as memory, mental speed, and focus) made by Onnit. After 4 years of experimenting with this supplement I can tell you that it does work and helps me with daily mental functioning. It is probably the closest thing you will get to the pill from the movie Limitless.
      

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   6. Leave Your Country – More people need to start traveling – that is a fact. Have you never left your country? Always dreamed of visiting that one paradise you only imagined of going to in your life? Why not just take leap and go?….. We tend to get in our own way when it comes to traveling internationally by coming up with all the reasons that it won’t work out. There is no better feeling then exploring the terrain of what was once a dream, that has manifested itself. Leading one to a vast mind-opening experience of a new culture, that produces a gratitude and better understanding of their native land. As the great Hunter S. Thompson said: “Buy the ticket, Take the ride.”
      

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   7. Infrared Sauna – Infrared saunas are a type of sauna that uses heat and light to help relax and detoxify the body. Sitting in a 150 degree wooden box for 45 minutes is my new favorite life hack. Reading about the many benefits of an infrared sauna – After getting to try it out and I fell in love with it. Compared to the traditional sauna this one was much gentler on the body. After the first ten minutes I felt a wave of calmness engulf my body. When it was all over I was left feeling rejuvenated and renewed.
      

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   8. Meditation – This is the one that most people will be scared to try. Many stereotypes are intertwined with meditation. The active art of getting still requires discipline and will. My favorite analogy for meditation is its just like taking a shower for the mind. One can be overwhelmed with where to start when beginning, now there are so many kinds and variations of meditation. It just takes some experimenting to find which is the right one for you. For starters I would recommend trying a guided meditation. Binaural beats can also assist in achieving a meditative state which are worth checking out too. Just like lifting weights start small and gradually build your way up(start with 2 mins and try to work your way up to 20 mins – sit quiet with your eyes closed being observant of the body and mind – focus on the sensation of breath).
      

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   9. Kava – This ground up root has been around for a while but still not to many people know about it and the medicinal properties contained. Consuming kava will put you in a relaxed state of mind and cure your anxiety and worries . You can get it in a ground up powder, tea, or in a pill form. The taste can be some what earthy and unique, yet drinking it is the best way to reap the rewards of this calming elixir.
      

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   10. Cold Showers – I’m sure if you have ever had a conversation with me I have touted your horn about the benefits of cold showers. This may be one of the tougher things to do on this list. If and once accomplished you will see your will-power lever trend upwards significantly. Having took cold showers for a year straight I can tell you it is a powerful tool. Check out my post on cold showers. 
       

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   11.  Write a Letter to Yourself  3 Years from Now – A teacher of mine had brought this experiment into my life a few years back. The way it works is: write yourself a letter 3 years from now being you 3 years into the future. You tell yourself everything that you have accomplished and done in those 3 years. I did this practice 3 years ago and to my surprise I had done and accomplished most of the goals that I set out to do in the future. It is almost by writing out the things that you want to do in the tense of already doing them forces you to actually do them in real life. I know it sounds like the law of attraction, but it really seems to work. Re-reading my 3 year letter, I had found that I ran a marathon, took a mini-retirement in Asia for seven months, and went to Burning Man three dreams of mine.
       

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   12. Donating to a Friend’s Cause – This is something everyone should do at leastonce a year. Do you have a friend thats raising money for ….. a family members that house burnt down/ autism awareness/ running an ultra-marathon to save the polar bears in the North Pole/ a Kickstarter to make suitcases from recycled cans????? So many times we see friends raising money for a good cause and often times are first impulse is to just to keep scrolling and say in our heads: “Why should I waste my money on that?” When the truth is the generosity of giving far outways the money donated. Your giving the person hope, gratitude, and inspiration with your currency. Donating a small amount as little as $10 can bring a huge smile to a friend or strangers face leaving them in jubilation. [SIDE – NOTE: IT’S ONLY TEN DOLLARS!] Having been on the receiving end of this I can only tell you how empowering it is when your friends, family, and strangers come together for a good cause.
       

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   13. Explore the website High Exsistence – Hands down my favorite website. This site is dedicated to personal growth, making the world a better place, and everything awesome. It is full of original content that can inspire and motivate someone to living a more well rounded and fulfilling life. It has been cool to watch the site blossom into something beautiful over the past five years.
       

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   14. Set Goals Write Down Goals – Without goals in life we are going in circles with no destination in mind. It is a great idea to get clear and figure out what you want to achieve with your time on earth. When you actually write down a goal something magical happens: you put your thoughts into the physical realm of life. Doing this allows the universe to help you with your endeavors and seeing what you wrote down it becomes easier to stay focus and motivated. It is said that we overestimate what we can do a year, but we underestimate what cam be accomp
       lished in three years.

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   15. Drink Lemon Water in the Morning – One easy way towards a healthier way of living is through hydration. It is important once waking that we replenish our body with what it was missing while your physical bodies were repairing itself in our sleep. But why lemons you ask? Lemons will balance or even increase your pH level. They help detox the body by removing unwanted impurities and giving the body the much needed nutrients, while boosting the immune system. I’m accustom to juciing half a lemon then adding it about 12-14 oz of water, then throwing it down the hatch. Even just a small squeeze of a wedge can give you the much needed benefits. I’ll do this right after going to the restroom. NOTE: drink the lemon water before brushing your teeth, as the high acidity of the lemon juice can harm your teeth!
       

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   16. Probiotics – It has been said that 70 % of the immune system lies in the gut. So in order to remain happy and healthy we need to feed our gut biomes with healthy probiotics. The good bacteria will improve your digestion, as you can supplement with probiotics or find them in fermented foods and drinks. My favorite form of probiotic is kombucha, it is a fermented tea which is highly carbonated and rich tasting. When managing a healthy gut you can notice a change in energy, mental clarity, stronger immune system, and better sleep.
       

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   17. Gratitude – This is one thing that most Americans and others need in their lives. Gratitude is easily one of the easiest ways to achieve happiness. If you have food on your plate, a shelter, a bed, and clothing your are so much better off than most of world yet you don’t even realize how rich your are. We are so used to thinking in terms of what our lives are lacking – FLIP THE SWITCH – Think of all that you do have: pay attention and give thanks for your health, family, job, friends, cup of coffee, smartphone, car, running water, or whatever it is that you do have. Take a moment out of your day to be more grateful of the positives in your life. It only takes five minutes a day to put some positive energy into your life.
       

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   18. Couchsurfing – With Couchsurfing you can either be a guest or a host travelers mostly that are in your area looking for an informal place to stay. Personally I’ve only hosted guests at my place. It was a great and memorable experience. A great way to meet people and exchange travel stories and cultures. The hosts allow the guests to stay free of charge. As a safety precaution you can verify you identity to insure the person is who they say they are. I look forward to having the opportunity to stay with someone the next time I travel. This is a cheap means of accommodation when traveling and a good way to get a feel of a place from your local host.
       

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These are just some things I think people should experiment with and give a shot. Sometimes the things we fear the most are the things we need to absolutely do to overcome that fear. Get comfortable being uncomfortable.

You’ve read 18 Things to Try In 2018, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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You’re reading 5 Key Signs You Are Working On The Wrong Goal And How To Set Right In 2018, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

    “A goal properly set is halfway reached.” – Zig Ziglar.

If you’re like me, sure, at the beginning of the year, you took time out to outline the things you’ll love to achieve; how to make 2018 a more fulfilling year, how to be a better self, how to be on top of your competitors, how to save right – investsmart – make the right financial decisions, and lots more.  

Goal setting is a very important aspect of life and entrepreneurship. But out of the good intentions of our goals, all the efforts we put in and all our strifes, only a tiny fraction of us reach the level of achievement! Why’s that?

Generally, goal setting is just like the new year resolution thing. At the beginning of a new year or at the close of the year, almost everyone becomes optimistic. We start stating “what, and what, and what” we want to do and achieve in the new year – the weight loss goals, the business ideas and plans, the attitude change, the financial decisions, and lots more. Meanwhile, only 8% of people achieve their new year resolution goals. (University Of Scranton)

On a bright note, reading this article means you’ve taken the very first and most important step towards achieving massive success this year. But to ensure that you achieve all, I mean all, your stated goals in 2018 you have to carefully analyze and be sure they’re the right goals.

Below therefore are five (5) key signs to look out for that points to the fact that your were working on the wrong goals all the way:

1. Your goal didn’t take you outta your comfort zone:

Safe goals are not promising – at all! They kind of appear realistic and not challenging, but the truth is they are just a waste of time!

“To the degree we are not living our dreams, our comfort zone has more control of us that we have over ourselves.” – Peter McWilliams.

The comfort zone, as defined by Lifehacker, is a “behavioral space  where your activities and behaviors fit a routine and pattern that minimizes stress and risk.” In your comfort zone, you tend to enjoy deduced happiness and a low level or zero stress. Your comfort zone makes you reluctant to try new/difficult things, and you automatically become too less-anxious to be productive.

In the real sense of it, your goal should be a demanding ambition, a grim aspiration, that requires utmost efforts. Meanwhile, comfort kills productivity, because without the feeling of anxiety that comes from having deadlines or a major target, we just go ahead doing the minimum. Always remember that a smooth sea never made a skilled sailor. So, if your goals didn’t make you step out of your comfort zone, then that goal is not just right!

2. Your goal doesn’t connect you with the right network:

Goal setting is a progressive act. On the other hand, your goals must support your living and connect you with the right individuals.

Life has a lot to do with connection and the more you get connected to the right persons the quicker your achievements. Irrespective of your kind of goals, chances are you’ll need someone else to accomplish them.

Having the right connections — business wise and life in general, automatically gives you a strong edge against life’s turmoil.

If your goals does not connect you with the right persons that would aid your success then it’s not worth keeping such goals. Discard them asap!

3. Your goal seems like an unpleasant mission to you:

“If your goals does not inspire you at least as much as going on vacation, then they are lousy goals.” – Steve Pavlina.

We set goals to motivate us to achieve success. We set goals to serve as our drive.

Once your goal begins to feel like an unpleasant mission to you, then you’ve lost the drive. Once you lose the drive, you lose the achievement. So, if your goals seems like an unpleasant task to you, hey! You’re on the wrong.

4. Your goal is based on others perspective:

Instead of setting your goals based on your sincere passion, if your goal is set following people’s perspective, then you, sure, set the wrong goals!

The weight loss goals, the financial goals, the career goals, if you set them because of your friends/mates, sorry to disappoint you but you were working on the wrong goal all this time.

5. Your goal doesn’t serve a “strike plan”

Goal setting is not just about saying what you want to do or what you don’t want to do. It must include an effective strike plan for achievement. A goal without a strike plan is like a team of players full of defenders, without a striker to aim at the opponent’s post – they’ll certainly go home nil.

“Give a man a bow and arrow and tell him to “shoot” his first response would be, “at what?” When you don’t have a strike plan, your goal is baseless. And a baseless goal is a non-achievable goal!

Below therefore are four (4) ways to set right goals – in the right way in 2018.

1. Make a broad list:

Make a broad list of everything you’ll want to do or work towards. Whatever it is – as long as you’re interested in it, put it in your list.

The process of writing a list of your goals makes it easy to filter what you don’t want. As you write, you tend to realize things that are non-realistic as well as goals that merge.

Just saying your goals makes it vague, meanwhile, vague objectives are basically not achievable! State your goals and make sure you’re able to express them in writing.

2. Set goals that “turns you on”

When setting your goals for 2018, it is important to set goals that turns you on – goals that stimulates you – goals that at the thought of them you’ll swing into action. This directly means setting salient goals.

Irrespective of your kind of goals, achievement/success requires ultimate commitment. Meanwhile, it’s hard to commit yourself to something that’s not important to you.

Most successful persons like J.K Rowling, Oprah Winfrey, Nicholas Dutko of Auto Transport Quote Services, Bill Gates, Mark Zuckerberg, amongst others, often cite that Setting stimulating goals helps crush doubt. It also reduces the level of uncertainty and boost self-confidence –  it keeps you up and going, and makes you achieve success in due time.

Therefore make sure your goals are most convincing and motivating in 2018.

3. Make your goals SMART:

In case you are not familiar with the SMART goals acronym, it is an abbreviation that basically describes that goals are specific, measurable, agreed upon/attainable, realistic, and timely. Study shows that only 3 percent of adults have smart goals, and they tend to achieve ten times as much as people without/with vague goals.

While setting your goals for year 2018, get it designed to be SMART. Smart goals doesn’t only help in achieving your widest goals, it also helps in breaking some productivity-killer habits, like procrastination – since it’s(T) time bound.

4. Plan your first step – “the strike plan”

“The journey of a thousand miles indeed begins with one step.”

Generally, when setting goals we tend to focus more on the outcome, forgetting that goals without a strike plan is a failure from the onset. It is therefore important to ponder on how you’ll like to have your goals achieved and create a strike plan.

Goal setting is way more than simply stating you want to achieve something or you want something to happen. If you want to begin to achieve your goals without forestalls, you should include an actionable strike plan while setting those goals.

By Line:

Life is short, and is becoming shorter at the tick of the clock – it doesn’t wait for anyone. There will never be a perfect time to pursue your dreams and goals. Set right – plan competently – believe fervently – act vigorously. You’ll get there.

Thanks for reading……………..

You’ve read 5 Key Signs You Are Working On The Wrong Goal And How To Set Right In 2018, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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