7 Ways to Overcome the Winter Blues

7 Ways To Overcome The Winter Blues

snowday

I don’t know about you, but the cold weather really bums me out. Once the holidays are over and the “New Year optimism” has worn off, I just want to hibernate until springtime. If the season has you feeling down, here are some suggestions to help you get out of the winter funk:

1. Escape into someone else’s story.

Winter is a great time to curl up with a great book or catch up on your Netflix. Sometimes I like to immerse myself in a nice beach read or a summer movie so I can remind myself what summer feels like. Also, it’s always nice to live vicariously through my favorite protagonists anytime I’m feeling down. Being indoors will give you an opportunity to read those books on your shelf that you’ve been meaning to get to or start that new television show your co-worker’s been telling you to watch forever. Or you can bust out your old favorites. Nothing cheers me up like reading Harry Potter or watching an episode of Friends (for the millionth time).

2. Get plenty of exercise and eat nutritious foods.

Exercising can reduce stress, increase your energy level, help you get better sleep, and improve your health all around. This is the perfect time to try that new cardio kickboxing class you’ve been wondering about or zip up your jacket and go for a hike. Try out some yoga with a video in your living room or find a Pilates class near you. Eating a healthy, well-balanced diet can definitely boost your mood. Try adding more fruits and vegetables that are rich in the antioxidants to your diet, and be sure you’re getting enough vitamins (especially Vitamin D), carbohydrates, and proteins.

3. Learn a new skill or begin a new hobby.

Just because you may be stuck indoors doesn’t mean you can’t try something new! Perfect your Spanish language skills, learn to knit or crochet, try out some DIY or crafty projects you see on Pinterest, become a master chess player, start writing that novel you always think about, experiment with exciting new recipes, start a YouTube channel or a blog, the possibilities are endless.

4. Try meditating.

Meditation is shown to decrease stress levels, increase serotonin production (which will improve your mood), and it will help you find clarity and peace of mind. Don’t know where to start? Listen to some relaxing music on Spotify or look up guided meditations on YouTube. There are tons of books on the subject (The Miracle of Mindfulness by Thich Nhat Hanh and Meditation for Beginners by Jack Kornfield are both great) or free resources online (like these free guided meditations from UCLA) that will help you get started.

5. Start coloring.

Coloring books aren’t just for children anymore. Recent research has shown that coloring can actually be an effective way for adults to relax and combat stress. You may find that using the bright, vibrant colors will boost your mood. It might spark your creativity and inspire you to get artistic in other ways or it might just be a way to relax, have fun, and remember what it felt like to be a child. Sometimes we could all use a little more child-like joy in our lives!

6. Start a game night.

It’s easy to be antisocial during the colder months. One way to get social is to have your friends over for a game night. Bust out Taboo, Apples to Apples (or the raunchier Cards Against Humanity), Scrabble, or Balderdash and let the fun ensue. There are also lots of suggestions for games available on the internet. Or you could get really creative and make one up. Make it a weekly gathering to give yourself something to look forward to during the week.

7. Embrace the season.

Winter may not be everyone’s favorite season, but there are certainly good things about it. Whether you are having a snowball fight, enjoying a cup of hot chocolate, or simply appreciating the number of awesome scarves in your winter wardrobe, try to find the joyful moments that winter brings. You can’t escape the season so you may as well find ways to enjoy it.

(I should note that while these suggestions may boost your mood and help you get out of the wintertime blues, if you are experiencing symptoms of depression, you may have seasonal affective disorder. If you are feeling depressed almost every day for the majority of the day, you should seek help from your doctor.)

 

Sara Crawford is a writer and musician from Atlanta, Georgia. She has an MFA in Creative Writing from the University of New Orleans. Her upcoming debut young adult novel is called The Muses. Learn more about her at http://saracrawford.net.

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5 Steps to Sharpen Your Thinking

critical thinking

critical thinking

Do you believe what everyone else does and go along with the flow but with a nagging doubt at the back of your mind that you’re not sure that it’s all as it should be?

What you need is to develop your critical thinking skills so you can sift information to form sharper and better informed opinions. You can then make better life decisions based on a firm foundation of accurate knowledge.

So how do you become more discerning and sharper in what you let into our minds?

Let’s start with an example. Is the following statement true?

Anti-oxidants are good for you and eating loads of them prevents disease.

Unfortunately, it isn’t true. Researchers had hoped that anti-oxidants would mop up free-radicals in the body – the theory and what the media pounced on. But when tested in practice the results didn’t stand up (not so exciting for the media). I’ll let you know where I found this out later if you don’t believe me.

So here are 5 steps to sharpen your mind up.

1. Stop being lazy and don’t just read the same old stuff

If you’re input is the sensationalist press then you’re not necessarily going to get a highly balanced and in-depth view. It’s very easy to skim the popular news media and read the blogs of the fanciful amateur and get suckered.

A diet of tougher reading may mean smaller print and less entertainment though not necessarily so as you’ll see later.

This sort of reading isn’t something that everyone can adjust to overnight but take your time, pick a subject and build up an appetite for the in depth, serious and well researched.

2. Learn the art of critical appraisal

Just because someone is wearing a white coat and has mail-order qualifications you shouldn’t accept what they say. You need to learn to critically appraise the information and the information giver. Here are some questions to ask to help do this:

Do they have vested interested? Does the story originate from someone trying to sell you something or promote how good they are? Is there an conflict of interest which could lead to bias?

Is the evidence all that they say it is? This can range from taking results out of context to not enough data (technically known as small sample size) to meaningful conclude anything. Is the data even real! Shocking, but true people have made things up! You might need to track back and seek out the underlying research. Academic papers are available on line in full text (charges can apply) or summary form.

Are the numbers absolute or relative? Give me a moment of this one! Gerd Gigerenzer has written extensively on this and a quick illustration is worth giving. If a new treatment has 2 in 1000 people with side effects as opposed to 1 in 1000 the results should be stated like that rather than “new treatment doubles side effects” a relative and sensationalist statement that will create fear in people taking what might be a more effective treatment with a still low risk (0.2%) of side effect.

3. Challenge everything

There’s a lot of things you should challenge particularly when the message giver has a interest in the information being presented. Science, medicine, psychology and technology are all areas that require a sharp and enquiring mind.

Even headline news like the economy needs critical appraisal.

Firstly, it’s often taken as a given that economic growth is good thing. But what if the economy is growing because of growth in industries such as arms and tobacco that you might not think is a good thing? Secondly, how the growth is stated is misleading. Normally it’s stated as Gross Domestic Product for a country. Which is fine but for a country like Britain where the population is growing significantly the economy will expand just because there are more people. Stating per capita GDP would be more reasonable but not if you’re a politician wanting to present your economic turnaround miracle.

There’s also a lot of claims on how success can be achieved. So, always question how valid or provable any claim is. For instance, celebrity success stories (sample size of 1!) often tell us nothing about how they really become a success. Others who did the same but failed won’t get reported on and who’s to say if the success story will rightly attribute, or even reveal, the real success factors, including luck?

4. Find some trust worthy sources

It’s not everyone out there that has a hidden agenda and wants you to believe stuff for their own advantage. Sometimes it’s just incompetence on the behalf of those who report these things.

The good news is that there are some very diligent writers out there who we can trust. The best thing to do is to build a list of these people who go back to proven sources (sound academically rigorous research) and report it back without bias.

I’ve found the following helpful: Gary Taubes and Ben Goldacre on medicine and nutrition;

Oliver Burkeman on self help; and Richard Wiseman on Psychology.

It was Ben Goldacre’s excellent book Bad Science that put me straight on anti-oxidants. An entertaining read from a highly qualified doctor.

5. Keep your radar open

The first point was about not reading the same old stuff. As you stretch your reading the risk is you develop a nice list of pet authors and just stick with them. Keeping a critical judgement means keeping the radar open to new sources and new issues. There’s never a point to sit back and rest.

Being more critical in your thinking will give you a more accurate basis for action, action that will therefore be more effective than those who are following the the latest fad or misleading headline.

Peter Ewin Hall is the creator of lifewhack.com where he writes on the theme of “Cutting your own path”, encouraging creativity and adventure.

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5 Things To Remember When Everything Seems To Be Going Wrong

Leland Francisco

“Turn your face to the sun and let the shadows fall behind you” – Maori Proverb

Highs and lows are a part of life. There comes a time in every person’s life when all hope seems lost. You may feel dejected and sad. However, the key to overcoming these times with a smile is not letting these affect you negatively. Use these difficult times as a learning experience, and try to get through them. You might feel hurt, but that is no reason to stop living.

Facing problems and heartaches are an inevitable part of life. In order to come out unscathed from such times, there are a few things you should do. Following are some of the things you can do to overcome the hopelessness.

This Too Shall Pass

“Sun emerges in the morning after a dark night” – Anonymous

Times may be tough now, but they are not going to last forever. Things will change and for the better. Keep reminding yourself that this is a phase and it will pass eventually. You might be dealing with family issues, or problems related to work, or maybe going through a rough time in your relationship. No matter what the problem is, it will pass, and you will look back at these times, and smile, remembering the lessons they taught you. So keep reminding yourself that these bad times aren’t here to stay. You will smile again. You will laugh again. You will be happy again. And you will achieve your dream.

Much of This Won’t Matter in a Few Years

The problems you are facing today may seem like huge problems at the moment, but a few years from now, they won’t matter. You will look back at these times, and laugh at how silly these problems were. Or you will be thankful to God, for giving you a chance to come out stronger than ever before. Whatever is happening, keep reminding yourself that this holds a small percentage in your entire life. Therefore, rather than feeling down, pull yourself up and out of the darkness.

Bad times have a habit of making us feel depressed. You might feel that there is no hope right now, but believe that you have the power to change your life. Visualize that you are changing your life, and take steps to make that vision a reality.

PAIN IS PART OF GROWING

Life is full of beautiful moments, and the only way for us to realize that is if we go through difficult times. Pain is a part of growing, and it makes you stronger. Remember, when you were first learning to ride a bike, and fell down multiple times? You might have scraped your knee or injured yourself in the process. But you kept getting right back up. Why was that? Because you knew that you had to endure that pain, for the end result was worth it. And then you got up, sat yourself on your bike, placed your foot on the pedal, and off you went on a smooth journey. You had overcome that pain and learned something invaluable from the experience.

These tough times are exactly the same. Once they are over, you will realize the importance of the things you have learned. And then you will be grateful for having had the chance to grow into a beautiful and strong person.

OTHER PEOPLE’S NEGATIVITY IS NOT YOUR PROBLEM

You must have heard the proverb,

“What doesn’t kill you, makes you stronger.”

Difficult times are the same. However, during these difficult times, you will come across many people, who will let you down. Troubled times show, who your true friends are. If you are surrounded by negative people, then it is better to be without company for a while. Negativity will only make you feel worse. Try to be friends with people who lift your spirits, when everything seems to be going downhill. If you feel worse by being in someone’s company, then stop hanging out with them. It’s time to put your foot down and let them know you will not take their negativity any longer.

It is important to look at the beauty of life. You may be facing troubled times now, but life wasn’t always this way. Keep reminding yourself of the happy days you experienced, and look forward to a better future.

There Are No Highs without Lows

Remember, things never remain the same. The world is in an ever-changing loop. The only thing constant is “change.” Life is not a bed of roses. Things do not always go your way. At times, you will face disastrous days, while at others the sun will shine bright and new, with everything going your way.

When life is better, we have high expectations. The higher our expectations, the harder we fall when things do not work out. Therefore, it is better to always be prepared for the low times. Similarly, when the low times are over, good times will begin again. You might consider the times you are experiencing right now as the lowest point of your life. While for others, the same time may be the highest.

Therefore, always be grateful for all the blessings you have. And smile, for life is short, and happy moments are short lived. Make the most of your experiences. Keep reminding yourself that the sun will emerge and light will shine upon you once more.

These are five of the most important things you should remember, every time you feel down. Things may seem to be going against your wishes right now, but in time you will appreciate how everything turned out. Trust yourself and keep striving for the future. It will all be worth it in the end.

I’m curious – what’s the number one way that you have turned a challenging situation around in your own life?

If you have any extra ideas or questions on the topic please share them with me in the comment section below.

All the best,

Daniel

Daniel is the founder of Entrepreneur Abroad, father of two amazing children, coach and passionate about motivating and inspiring others to start something that matters . Check out his services at entrepreneurabroad.com or follow him @thinkbiggerr

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5 Key Traits Super Successful People Share

Success kids

What is it about the super successful that differentiates them from the rest of us? Without a doubt, luck and God-given talent play a big part, but surely there’s more to the equation than just that?

To get a better idea of exactly what that extra factor may be, I’ve talked to 4 people who have all excelled in their chosen fields, achieving amazing things that the rest of us can only dream of. These people are:

Jordan Canar – a professional bodybuilder, fitness model and elite trainer from England, who is already making waves in the fitness world despite his young age. Jordan is not his real name, as he asked that we keep him anonymous for reasons which will become evident later on.

Mark Pearson – a self-made multi-millionaire and award winning digital entrepreneur who built his company, MyVoucherCodes, singlehandedly, from nothing. Mark is also an angel investor for a number of fledgling start-ups and is passionate about incubating entrepreneurial talent in the UK.

Donna Chung – a Chinese/Australian clarinet player who has performed with a number of leading international orchestras, including the Berlin philharmonic.

Jason Wallien – a Zambian polyglot who has mastered 4 languages to native proficiency: Russian, English, Spanish and Chinese. He is currently developing a new language learning system that he says will be a radical departure from the way we usually learn languages in the West.

I interviewed the 4 experts hoping that it would give me an insight into what kind of habits, personalities and attitudes successful people have. While the experts held vastly different attitudes towards many of things we discussed, the following 5 traits were common to them all:

They Make Sacrifices

During our discussions, I saw a side to success that we don’t often see in Forbes articles and inspiring biographies: namely the huge sacrifices successful people make to pursue their goals. In the case of our experts, none of them live anything resembling a “normal” life, and their success has come at the cost of many things that most people value:

Jordan – Bodybuilder

“The biggest impact has definitely been on my social life. Before I started competing I was always out with my friends, meeting girls and partying. These days, I let myself go at most once every couple of months, and even then I feel really guilty about drinking too much. The worst thing is, I feel distant from my friends and often feel like I’m missing out on lots of stuff because I can’t join them for mad nights out.”

Jason – Polygot

“I feel that unless I really immerse myself in a language and a culture, I’ll never get to the level I want to be at. When my Mandarin reached a certain level, I knew that without moving to China and speaking it every day I would never improve.

I left behind a fantastic job, a flat I loved and almost blew my savings so that I could go and learn. I did similar things when learning (other languages), but back then I was younger, either a student or a recent grad, so I had far fewer responsibilities. The decision to move to China was definitely a hard one, and I sometimes do worry that by making such a rash decision at this point in my life, it may have hurt my future.”

Mark – Entrepreneur

“I actually trained as a chef when I was young, and even got the opportunity to work in Gordon Ramsey’s kitchen, which definitely gave my career a big boost. I built upon that by starting a number of restaurants and gastropubs of my own, and while I was very proud of those successes, I wanted to move onto something more ambitious and more scalable. I pretty much gave up everything so I could concentrate solely on MyVoucherCodes (MVC). Putting MVC together, I didn’t leave my bedroom for years – I just put all my time and energy into building it from the ground up. It was undoubtedly a big risk, and a fairly scary time in my life, if I’m honest!”

They Never Stop Learning

Having achieved amazing feats in their chosen areas, the experts would have been forgiven for holding themselves in high regard, or perhaps even being a little arrogant.

However, all four were far more humble than I would have expected, and while they were all proud of what they had achieved, and confident in their abilities, their focus wasn’t on what they could do, but what they could improve upon.

Jordan – Bodybuilder

“I placed 2nd in my last competition, which was my first professional outing, so I’m insanely proud of that. However, the best thing about the competition is that it also helped me see where my weaknesses are. Besides a stricter diet and a more intelligent training regime, I feel that what will really help me next season will be my new gym. I was very much the big fish in a small pond in my old gym, but I’ve recently moved to a more specialist bodybuilding gym. It’s great, because everyone there is in incredible shape. Everywhere you look, you see someone you can learn from; a guy with a great chest, or a guy with brilliant delt definition. Surrounding myself with guys at the top of their game will help me get to the top of mine.”

 Donna – Musician

“I gave up a great place in an orchestra so that I could return to studying. As a musician, there can be no limit to your skills, you are never as good as your potential, so it is important that you continue developing as an artist. Only the most arrogant people think that they no longer need to learn and practise, and it is always those people that end up making mistakes in their careers and letting themselves down.”

Jason – Polyglot

“I think one trap which a lot of language learners fall into is getting ‘good enough’. You meet no end of people who have lived in, for example, America for 20 years, but can still only speak broken English. After a couple of years they get to a level where their English is passable, and so they stop improving. The thing about learning a foreign language is that you’ll never stop improving; you’ll never be perfect. You’re always going to mess things up, not understand certain words and almost certainly not know idioms.

Sure, I’m fluent in Russian, Spanish and Chinese, but what exactly does ‘fluent’ means? I’m still always going to continue reading in those languages and practising whenever I can because I’m still always going to make mistakes.”

They’re Not Afraid to Push Their Boundaries

Once you get good at something, it’s easy to spend all of your time concentrating on that one thing. After-all, success and achievement is addictive so it can be tempting to spend your time doing something you excel at, rather than try out something new and risk failure.

However, it’s very easy to get stuck in a self-congratulatory “feedback loop” by focusing on your strengths while neglecting your weaknesses. However, by pushing themselves out of their comfort zones, all 4 of the experts have managed to push themselves to achieve great things.

Donna – Musician

“From a very early age, I concentrated on classical music and classical playing, which means that although my technique is very good, I am lacking in certain skills such as improvisation. When I went back to studying, I decided that I would spend my extra time learning more about jazz and getting into that world. Playing with jazz musicians was very scary, especially considering that I had just come from playing for one of the world’s best orchestras, so I felt like I had this certain expectation to fulfil.

I’m so glad I put in the extra effort and threw myself into a kind of music that I feared, as I feel like it has not only added another skill to my playing, but it has made my playing more fluid and exciting too.”

Jordan – Bodybuilder

“I’m never in my comfort zone. Your body adapts to the stresses you put on it extremely quickly, so if you want to keep growing and keep getting bigger, you have no choice but to change up your training all the time. I make sure that instead of just going back to the same old exercises which I know, I always try and do new movements which work my muscles in different ways – whether that is a different kind of weight lifting manoeuvre or something completely different like yoga, which I’ve recently started getting into.

Once you start getting comfortable, you’ll never progress!”

Mark – Entrepreneur

“We’re constantly looking at ways to change how MVC works, and what it offers – both to consumers and to our partners.

The internet, and right now mobile commerce, is completely changing the way people buy stuff, and while it has given us an incredible opportunity, it also means that we need to stay ahead of the curve if we’re to take full advantage of those opportunities.”

They Hold Off Immediate Gains for Long Term Benefit

Thanks to an innate evolutionary hangover known as hyperbolic discounting, most people will take an immediate gain over waiting for a bigger one. For example, when offered $50 right now, or $100 in a year’s time, the vast majority of people will opt for the $50. However, the ability to hold out for the bigger pay-off is yet another trait which our experts shared.

Jason – Polyglot

“Becoming truly fluent in a language requires a very different approach to learning. The way most people learn a language, and the way we’re taught to learn languages at school, is by simply learning stock phrases and vocab, building upon both until they have a bank of words memorised so that they can reel them off, parrot-style, to communicate. Learning this way definitely has its benefits, as you can learn a lot and progress very quickly, but invariably you hit a wall, where your grammar and understanding of the actual language itself limits you.

Instead, I take the slow but steady route. I spend a long time building a strong foundation – learning grammatical rules, exhausting the different connotations of any word I learn and really making sure that I understand every aspect of what I learn. It means that while it takes weeks and months before I start making any practical headway, my learning is exponential, and once the foundation is in place I progress much faster than the people who learn the conventional way.”

Jordan – Bodybuilder

“I definitely train for the long game. People often ask me ‘how can I get huge as quickly as possible?’ and the only answer is steroids. I’m not morally opposed to taking steroids and have done in the past – the reason I don’t (take them) anymore is because of the health risks. By health risks I don’t mean the ‘you’re going to have a massive heart attack and your balls will drop off’ stuff spouted by people who don’t know what they’re talking about, but the effect steroids have on your tendons and ability to keep lifting. Steroids make your muscles grow at a rate much faster than your tendons can keep up with, which means that for a lot of bodybuilders, they end up injuring themselves when on a steroid cycle.

Over time these injuries add up, and are responsible for ending many a promising career. I want to lift for as long as possible, so my priority is growing at a rate I can control so I can keep lifting. This might mean that I have to work twice as hard for twice as long, and will never get as big as the Mr Olympia guys, but I will hopefully have a longer career as a men’s physique model.”

They Have a Unique Attitude towards Failure

Failure in any pursuit is almost inevitable, be it a disastrous gig for a rock band, a nasty tumble for a mountain biker or a pulled hamstring for a footballer. However, a person’s approach to failure can have more of an influence on their success than almost any other factor. For many, failure guts their confidence and motivation. However, in contrast, our experts all shared a more novel attitude towards the set-backs they’ve had in their careers.

Donna – Musician

“I wanted to give up music after my first auditions for conservatoires and music schools. I was always very good at playing at home, or in front of my teacher or family, but as soon as I had to play in front of people I couldn’t do it. I used to feel so sick in my stomach, turn completely red and forget everything.

I was so embarrassed and ashamed after failing to get into anywhere the first time round, but all my friends and music teachers rallied around me and we built up my confidence in front of people until I could play. Even to this day, after hundreds of performances I still feel so nervous and scared before big concerts and sometimes even think about quitting! I’m joking about quitting, but it’s definitely something I’ve had to beat to get here.”

Jordan – Bodybuilder

“When I first started getting into fitness, I injured myself really badly, completely ripping a hamstring due to a mixture of bad technique and too much ambition. I was at the gym for hours every day and my body just couldn’t cope with the stress I was putting it under.

The injury put me out of action for months, and I became quite depressed about it all, giving up my strict diet and just giving up on getting into shape. Even after my leg was fully healed, it still took me a couple of months to get myself together and give it another shot. I’m so glad I did, because otherwise I have no idea what I would be doing with myself.”

 

Despite working in vastly different areas, and achieving what they have through different means, it is very telling that these 5 traits have played a formative role in each of their lives and careers. As a complete blueprint for success, these 5 lessons may be lacking, but as life lessons for those who want to emulate the successes of our experts, they may just be invaluable.

About Jonathan

Jonathan Chee is a writer, entrepreneur and video game designer from Hong Kong. When he’s not up to his neck in video game code, he enjoys learning languages and cooking. Connect with him and learn more about his video games here.

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The REAL Reason You Struggle to Reach Your Goals

The REAL Reason You Struggle To Reach Your Goals

how to reach your goals

It’s about a month into 2015 and, statistically speaking, you’ve probably already given up on your new goals for the year. According to the University of Scranton, only 8% of people are actually successful in achieving their New Years Resolutions.

The rest of us are left frustrated, defeated, and reaching for Bon-Bons.

In my wellness business I interact with clients who are constantly trying to achieve the same health goal. Whether it’s a goal to lose weight, workout more, or simply eat more fruits and vegetables, a client will set and re-set that same specific goal for themselves. Every. Single. Year.

This is also true when it comes to other aspects of our life, beyond our health. Relationships, money, and our careers are all typical targets for our “Repeat Goal List.”

I can certainly relate. I’m not ashamed to admit I was a repeat offender.

For years, I would stare at my cubicle walls, dreaming of a way out. Each year would bring the same New Years Resolution: to leave my corporate job and launch my own business. One that I loved to wake up to. One that allowed me to follow my passions. But every year, the time would pass, and nothing would change.

Here’s the thing about your New Years Resolutions…you have great intentions. But intentions aren’t enough.

The reason you can’t reach your goals is because you don’t believe you can.

Let me re-state that. The REAL reason you never complete your goals is because you don’t believe in yourself and your ability.

Ding-ding, guilty as charged. My former cubicle life is a perfect example of this. The good news? You can overcome it. If I was able to finally cross off my own repeat resolution for good (and leave the corporate world for entrepreneurship), you can too.

What is it that YOU want? Better health and wellbeing, a career change, greater relationships, etc?

Guess what – you can have it. You just have to believe it. Keep reading for the 3 steps to finally reach your goals (for the last time).

How To Finally Reach Your Goals (For the Last Time): 3 Steps

Step One: Tell Everyone About It

As much as you hesitate to broadcast your goal to the world, this is necessary part of your success. Tell your spouse and your friends. Tell the mailman. Heck you should even post about it on social media. This is not just for accountability – this is for the external support you receive from your circle of influence. Because even if you don’t believe that you can achieve your goal (inner belief), your friends and family will reassure you that you can (outer belief).

Step Two: Visualize Your Ideal Outcome and Work Backwards

What do you want to look like? How do you want to feel? Whatever it is that you want, whether it is a small goal like losing 5 pounds, or a larger goal of quitting your job and launching a small business, look at the end result first. Then, work backwards in time to the present. What mini steps will you need to make from now until then? Write out each and ever step you’ll make along the way.

Step Three: Commit and Take One Step at a Time

No goal can be reached without first making a commitment. Commit to yourself that no matter what, you will stick with your resolution. No hurdle will stand in the way of your change and your goals. Take one step forward at a time, only focusing on one small movement. Your small movements will add up to an incredible and life-changing achievement. Go YOU!

The year just started. Did you already quit your new goals? It’s not too late to re-set your resolution again (for the final time).

Jessica Lauren DeBry is a Wellness Coach and Lifestyle Designer. She is the Creator of the Simple Savvy Healthy movement, a Vegan Foodie, and a Soul-Centered Entrepreneur. Jessica is on a mission to encourage YOU that you can create and design your ideal life from the inside out. Join her at JessicaLaurenDeBry.com or download her FREE 3-Part Simple Savvy Healthy Guide here.

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10 Things to Do Before You Go to Bed

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Everyone is obsessed with how successful people start their day.
And if you’ve decided to do something about the quality of your life, you’ll start working on developing a morning routine and trying different versions of it.

But we seem to forget that what productive people – those who work each day to achieve what they want and have hacked so many areas of their life – do before they go to bed is as important.

The evening routine is one of the most underestimated habits, and yet an absolute must when it comes down to changing how your day goes and whether you want to get stuff done.

A nighttime ritual affects your sleep and the mood you’ll be in when you get up, and thus becomes the foundation of your whole day.

It’s a wind down period and there are many things you can do at that time.

The actual routine starts an hour or two before going to bed, and you must turn it into a regular thing done in a certain hour if you want to see changes in your energy level, productivity, mood and motivation.

Here’s what you can include in it:

  1. A walk.

Go for a short walk in the evening. It will help you leave everything behind and stop thinking about the workday.
It will be quiet time for yourself, without any distractions. And you can use it to reflect on different things that interest you or to just empty your mind and enjoy the silence.

  1. Asses your day.

Every single night Benjamin Franklin took the time to make an examination of the day. And it helped him stay focused on what he was doing, see if he’s making progress, understand where he needs to improve something and whether or not he’s happy with the results.

It’s a great thing to do at the end of the day as a part of your evening routine.
It takes 5-10 minutes but helps you evaluate your day’s work and have control over your goals, tasks and progress.

  1. Read.

Many great people read right before they go to sleep.

It’s a good thing to do at the end of your ritual, and even in bed. The reading process itself will help you fall asleep faster, if you struggle with that.

And what your book will be about is your choice. But it’s important to leave the digital devices for tomorrow and have the company of a real book now.

Also, this can be another opportunity to learn new stuff, get inspired, generate ideas or challenge your mind with some philosophical topics.

  1. Meditate.

A short meditation session is a great thing to include in your morning routine, but it has an even greater effect when done twice a day.

So set aside a few minutes and just sit still. Let your thoughts flow naturally and don’t try to focus on some or ignore others.

Then try to let go of all that. Because it’s past now. You need to empty your mind and eliminate those regrets and worries for the past day if you want to go to sleep in peace and start the next day fresh.

  1. Unplug.

Turn off everything around you. You only need your alarm.

A good nighttime ritual’s purpose is to let you sleep well and that means no notifications, sounds, lights or other interruptions.

  1. Affirmations.

Another powerful moment of the day, when your mind is as susceptible as in the morning, is before going to sleep. So add some mantras.
These positive affirmations (which you can say in the mirror for a better result) will stay in your mind when you sleep and will influence your confidence, belief in yourself, goals and dreams and how dedicated you are to them.

So let yourself know one more time before you go to bed that you can achieve whatever it is that you put your mind to, that each day you’re getting closer to your dreams, that you’re staying focused on what’s important and aren’t allowing others to direct your life.

  1. Journal.

Why can’t the morning pages be done in the evening too?

Share what’s bothering you on a piece of paper, write down everything important that happened throughout the day and analyze how it affected you. Think about how you felt and whether you completed your tasks for the day.

Or just write about the things that come to your mind, positive thoughts, big plans for the next few weeks, etc.

  1. Plan your next day.

That’s a simple and quick thing many leaders do each night and it helps them to get ready for the next day and know what they have to do right after they wake up, so that they won’t waste any time and can just start working on it.

So spare a few minutes to make a to-do list, think of all the tasks – big or small – you need to get done tomorrow, even the non-essential ones.

This way you won’t need to remember anything and will know exactly how the next day will go.

  1. MIT’s.

Now decide which the 3 most important tasks are.

They must be things that are urgent, that are connected to your goals and that you really want to accomplish and will affect you as a person and your future.

Now try to break them into smaller tasks, then figure out what you need to do first and make it easy and simple. This way you won’t have an excuse not to go all the way and complete them.

And then, if you’re really motivated to succeed, you’ll get up early, do your morning routine and start working on these 3 right away.

  1. Thank.

Now that the day’s over and you’re headed to bed, take a minute to say thank you.

Go through all the opportunities you had, the nice people you met, the work you did and the goals you worked on, the nice meals you had and the great chats you had time for in that day, and be grateful.

Now you’re ready to move on to the next day, where even more beautiful things will be waiting for you.

—-

Lidiya K. is a writer and blogger in the fields of self-improvement, life hacking, human potential and minimalism. She’s the creator of Let’s Reach Success , where her mission is to motivate and inspire and think of creative and unusual ways to overcome fear, procrastination, insecurity, clutter, failure, overthinking, discontent and much more.

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10 Silent Productivity Killers You Should Stop Immediately

10 Silent Productivity Killers You Should Stop Immediatley

productivity tips

Creating and sticking to a work routine allows us to manage it much better. We feel stable doing the same things every day, but we often don’t realize that some of our habits may impede on our productivity. What’s worse, we may even think that they help our efficiency.

Here are 10 common habits people think are productivity-boosting, but really aren’t at all.

1. Stop smoking

It would be great if people inhaled productivity skills with a smoke, but let’s be realistic – that is not what actually happens! In fact, your concentration decreases from one cigarette break to another. You don’t gain any extra concentration or productivity; instead, you come back to work with further distraction.

Moreover, you can’t focus when you’re anxious to take your next smoke break. If you would like to be more productive and happy about your work, you should quit smoking or do not smoke during work hours.

2. Limit your daily coffee consumption

We all love coffee! However, we also forget that coffee stimulates our brains only at certain doses. An acceptable daily amount for healthy people is roughly 400 mg, about four cups of brewed coffee. Within this limit, coffee can stimulate areas in your brain responsible for planning, attention, and concentration.

When you exceed the recommended amount, it can have the opposite effect: caffeine can cause feelings of anxiousness, irritability, and restlessness, so be mindful to not exceed four cups a day.

3. Select appropriate music

What you listen during workday is up to you. When you choose music that you know and enjoy, your brain produces dopamine that can you more excitable, rather than focused.

Instead, choose soothing music such as classical or ambient. Avoid albums you are familiar with – find something new that will help you relax and act as quiet background noise, which has been proven to help boost focus.

4. Limit rewards

When you accomplish your task (i.e., writing a guest post), you may reflect on how difficult or time consuming it was, and decide that you need a break. That may be true, but you have to be careful.

You drink a cup of coffee, have a little chat, browse Facebook for five minutes, make a sandwich, and before you know it one reward has turned into several. Try to figure out what your single reward will look like. Choose a specific reward and period of time for your break and stick to it!

5. Separate learning from working

Learning is vital to developing and increasing your business. You should learn as much as you can and apply what you learn in practice. You cannot allow learning to distract from the work you need to complete, though. Set aside special dates that you will devote to learning only.

6. Communicate in silence

Keeping in touch with other team members can be productive, as you can get answers quickly and get back to the task at hand. However, it can be extremely harmful to your productivity when a single question turns into off-topic discussion and soon enough, everyone is distracted from their work. A great solution is to utilize Skype or other employee communication tools such as instant messaging to communicate quickly and efficiently.

7. Avoid unnecessary meetings

Meetings enable us to share ideas, but they can also be time and productivity killers. If possible, try to change the structure of meetings in your firm. In order to lead a productive meeting that doesn’t waste valuable office hours, set a time, agenda and objectives for the meeting. Invite the appropriate people (don’t invite copywriters to a developers meeting), and be prepared to lead your attendees through the agenda and keep everyone on topic.

8. Don’t get distracted by less important tasks

“It is not enough to be busy. So are the ants. The question is: What are we busy about?” wrote Henry D. Thoreau and he was 100% right. Stop working on everything. It happens all too often that you have to quickly answer an email, solve a ticket, and correct something else while you are working on your key task.

Group your tasks from the most important to least important. Get used to working with a notepad open and write down all the little things that come to mind – you can handle them later.

9. Go home when you’re done

Don’t be the person who confuses working hard with working smart. Some people sit at the office until late at night, trying to convince themselves and others that they are being extremely productive. In reality, they are overworked, overwhelmed, and distracted.

Follow the golden rule: do not work a minute more than you have to.  Go home, spend time with family, set aside time for hobbies you enjoy, and rest. It is not about doing the most work, but doing your work very well.

10. Make friends with the word “no”

When you say yes to every request for help, it will appear that you are very busy. However, you are very busy doing everyone else’s work without being able to give your own tasks the proper time and attention.

It may be difficult to say no, but it will get easier with time. Some people may take offense, but you need to prioritize your own work above helping others complete theirs. If you have time when your own tasks are finished, it is perfectly fine to assist a co-worker in need but you need to keep your own productivity as a priority.

If you struggle with things such as excessive coffee consumption or being easily distracted at work, I hope this article is valuable to you. If you enjoyed reading, or if you know of other good habits for productivity, please let me know in comments below! Do you know someone who has problems like these? Share this post! Thank you!

——–

Jan Godlewski, creative writer at TimeCamp. Jan writes about productivity hacks, self-growth, time tracking and project management.

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7 Ways to Learn While on Vacation

learn on vacation

learn on vacation

The late afternoon sun hasn’t dried the condensation left on my palm from the now empty Bin Tang bottle. I place the bottle on the table solidly, hoping my friends recognize the hollow thud. It’s the sound a beer bottle makes before the holder creates a reason to leave. “I gotta go watch the sun set.” I say excusing myself.

On vacations I force myself to find time for personal reflection (even if it means leaving a table of friends). It would waste my money and time to fly around the world and not learn while on vacation. Watching the sun set is when I reflect on the learning opportunities I’ve had each day of my vacation.

  1. I’ve seen how quickly travel friends are made. Vacation time is short and instead of trying to change people I accept them, flaws and all. If I can continue to embrace people’s unique traits (like I do on vacation) I’d be rich with lifelong friends.
  1. I’ve observed myself being present. At home I allow distractions because my routine has no definitive end. But I know the date, and even the time, my vacation will end. When vacation limits my time I savour every moment and ignore escapes (Facebook, emails, iPod). I should always live in the now because even at home time is limited.
  1. I’ve witnessed those with nothing sharing everything. I look out for my family and myself. That’s why seeing someone from a developing nation (who has nothing compared to me) share their resources evokes my emotion. Seeing their generosity makes me want to be a better person.
  1. I’ve listened to people. The people I meet on vacation seem more interesting than the people from home. They have stories I don’t know and experiences I envy. Why can I listen to them more easy than the tweed suit guy from work? Ol’ tweedy may be more inclined to help me out if I give him my complete attention.
  1. I’ve taken the time to appreciate compassion. Simple acts of help, like assisting me with directions, make the locals less like a backdrop and more real. I must not forget the kindness of these strangers because I can learn sympathy from them. The inaction of good people is shameful.
  1. I’ve decided that it’s okay to forgive myself. Dissimilar cultures order food, greet people, and apply personal hygiene differently. When I travel, I make cultural mistakes (lots of them) and I get over it. Understanding it’s okay for me to make mistakes will teach me leniency when judging others.
  1. I’ve reflected, before and after vacation. Before vacation I check-in with myself: am I mentally burnt out, feeling listless, or exhausted? Of course I am, that is why I’m taking vacation. When vacation is over I check-in again. When there is a positive change I figure out why and try to incorporate it into my regular life. That’s how I learn to be happy.

Tim Hirtle is a travel addict bent on clear communication and enjoys the challenge of explaining personal growth in a simple, easy to follow, manner. He is a co-founder of The Travel Type and believes that anyone who takes responsibility for their own life can achieve their dreams. In 2014 Tim left his engineering career to travel full-time and pursue self-development.

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7 Secrets to Growing Up (and, yeah, it’s about time!)

7 Secrets to Growing Up (and, yeah, it's about time!)

grow up

Call this post a rant, but I decided it’s high time I wrote this in-your-face article to let people know what they’re doing wrong.

Time and time again I see my friends acting like, well, kids. It baffles my mind to how somebody around my age, that is 29 can be so insecure that they behave like selfish, needy, erratic and crazy brats.

Life is tough. Life is even unfair, but that doesn’t mean we should keep acting out, believing the world revolves only around us.

My friends, I shouldn’t have to write this, but here are 7 secrets to growing up and maturing into an adult

1) You MUST recognize how you’re coming across and how others perceive you

You have your own thoughts and feelings, but that doesn’t mean people around you think or feel the same way.

So basically, what you say or do has a different meaning to others. It’s important to know how you’re coming across as to others because you don’t want to go downhill and have people judge you and start misunderstanding you to be a selfish person.

Why? Because face it. People are judgmental creatures. Image is important. It’s not going to do you any good if you go down that path of acting your way while entirely coming across as another to others. And yeah, you’ll come across as selfish if you think your way is the only way.

For example, say you’ve had a stressful week at work. You do indeed have the right to whine, rant or complain about it. Do it once, sure, maybe others will think you’re a hard worker. Do it everyday for the week? You’re a whiny brat then, and nobody likes a whiner.

2) Hence, you need to care about what others think too!

Okay I get it. The entire self-help world rages on about not caring about what others think and how that creates an awesome life for you.

But I call a little bullshit on that. To a certain extent, we all do care about others think about us. And how you play with that idea is an art. It’s make the difference between a masterful adult who’s brave enough to lead his life his own way and a stubborn little kid; between the adult who keeps his comments to himself and the kid who is (unknowingly) rude to others and then thinks he’s still right.

Yet, it honestly shouldn’t be that hard.

Care about what others think because you respect others and wish not to harm them. Care because you know others have their own challenges in life and thus the world doesn’t revolve around you. Care because, you care.

Don’t care about what others think because you know it’s just noise trying to drag you down from hitting your own goals and dreams. Don’t care because they’re toxic people. Don’t care because you know you’re own person.

3) Suck it up if it’s just a little pain

Look, this is life. There’re ups and then there’re downs. Not everything goes our way.

And when that happens, it is the adult who accepts it, learns from it, brushes his himself off and move on.

It is the kid who whines, rants and complains loudly about it.

It’s not a big deal if it hurts a little ONLY! So suck it up. It’s not the end of the world and nobody wants to hear it from you more than once.

4) Never hide your pain by trying to hurt others and drag others down

Unfortunately, a lot of people who’re hurting in this world function this way. This is why bullies exist.

I was never really bullied, but I’ve had my fair share of encountering people who thought they could put me down as a way of actually seeking my attention badly. They’d subsequently start justifying why they were acting like jerks and then reveal what their problem was.

So be open about it. A mature adult would be open about his problems and then actively seek the help he needs. A kid would complain, insult and then cry just for the attention.

5) So be vulnerable and learn to apologize

By that extension, an adult would willingly admit that they’re wrong too. An immature person on the other hand would hunt for excuses just to cover up their own mistakes.

Always make amends. Be a man. Be an adult about it. Learn to forgive others too. You’re not always right and you’ve to respect the idea that you screw up and make mistakes too.

Truly, the mark of a real man is one who not only faces those he fears, but also those he has wronged.

6) Never cry for attention on social media

Perhaps I’m a little biased on the way social media works, but I think this has to be said.

An adult seeks feedback on social media. He or she would break out of their comfort zone and expect to be judged as they showcase their work, art or opinion.

If it’s anything less than that, then you’re just crying for attention and seeking weak validation through the currency of likes, shares or comments. This is when you post some passive aggressive status that is vague in its meaning altogether. This is when you feel good because you hear what you want to hear from your friends, the ones who are too nice to tell you what you NEED to hear instead.

Then you call it a day and sweep your problems under the digital rug.

That’s what kids do. Don’t expect to grow up at all if you’re addicted to this.

7) Act and don’t act your age

Ahh. Another idea the self-help world has put on a pedestal, namely, that age is just a number and we should do whatever we want regardless of how old we are.

But honestly, how effective is that? Can we do that for every second in our lives?

Of course not. The world will be a crappier place overnight if adults refuse to act like adults and then start dumping all their responsibilities.

So like not caring about what others think, you’ve to play with this carefully.

Act your age because you need to be responsible and retain accountability in your life, especially if there’re people depending on you. Act your age so you can take charge and help those younger than you.

Yet, shed the ideas around what is expected of your age! Balance it out and start braving life by doing what you really want. Heck, help those older than you too.

Live a fulfilling life yourself. It’s very possible to do that without  shirking your responsibilities.

Okay. Rant over! Help me share this if you know of friends who need to grow up!

Special bonus for Pick The Brain Readers!

I hope you enjoyed the article! Want more ways to be mature?

Then you’re going to want my book. It’s free! Here it is:

12 Things Happy People Don’t Give a F**K About!

Time to shed the crap in life and start being happy! This free book is only available through this link to Alden Tan.

Alden Tan keeps it real at his blog and writes about motivation in unconventional ways. His two main passions are Bboying and writing. Check out his free report12 Things Happy People Don’t Give a F**k About!

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How The Office Bully Restored My Confidence

office bully

office bully

Have you ever had to deal with an office bully?  Have you encountered someone in the office who tried to make your life a living hell?  Someone who for no reason choose to sabotage everything you try to do?

No one could have convinced me that office bully existed until I experienced one for myself.  It happened a few years ago while working  at this financial institution  as a junior staff accountant.

During my time there I was asked a few times to fill in for the receptionist since they were short staffed.  I gladly said yes I would when, it wasn’t tax time; I was a tax accountant.  The supervisor of the admin staff was very excited as she needed all the help she could get.

Soon it became a daily occurrence.  It was now affecting my work, and I spoke to my manager and he agreed so I told the admin supervisor that I could no longer help out.  I went about my daily duties but suddenly things started happening that were strange.

I would reserve a conference room to have meeting with my clients and on the day of my meetings the conference room would be occupied by someone else. Other times my meetings would be cancelled without my knowledge and no one could explain why. I would order my sandwiches for my clients, and they would disappear and no one could tell me where and what happened to them.

After this happen a few times, I called the admin supervisor and was informed that she was the one who was making the changes.  She even explained that she took the sandwiches since they were expensive and should not have been ordered for the clients, even though, my boss gave me the permission to order them. I wasn’t happy, but I let it go after our discussion. Being shy and reserved, I took it as just one of those things that happened.

Things started to get from bad to worse.  The copy machine I usually used was locked and required a pass word.  I was directed to one on the third floor.  We were on the seventh floor.  I later realized that everyone had access to the machine on the third floor except  me.

Every request I made  had to be via email and normal conversations were no longer allowed.  The emails I received were often filled with insults and she would refer me to someone else whom she thought would be better able to help since I wasn’t able to follow or comprehend simple instructions.

I felt insulted and humiliated. I tried to convince myself it was all in my head.  I soon realize that she was complaining to my boss about my attitude and reported me as, not being willing to follow instructions.

My boss encouraged me not to repeat the information that was conveyed to him, but that I should remain neutral and continue working hard.  He thought I was a great worker.

After months of cancelled conference room and meetings without my knowledge, unscheduled request to fill in for other duties and rude emails all day I had enough.

I went to her office fuming.  I realized there was a crowd around her computer with all the other staffers from her group standing around her. When they saw me coming, they all ran from the office.  I was a woman on a mission.  I confronted her like I have never done before.  She was shocked and refused to respond even, but I did make my point.

It took my boss, the director of our department and a few others to get me to calm down.  I was embarrassed that I allowed her to get me so angry.  I was always in control, and now I gave someone else my power.  I had to apologize to the directors, my boss and the admin supervisor for my behavior.  Since that day, her treatment towards me changed for the better and things return to normal.

I could book any conference room I wanted, and if she needed to use it, she would call to ask permission to make changes.  I felt good about myself that at last I was standing up for myself and this office bully.  Later, the other staff came to apologize for their part and praised me for confronting her since they knew it was wrong but was afraid to stop it since she was their boss. They too were being bullied.

I have since then left that job, went off to grad school and have moved on, but I no longer tolerate disrespect and abuse from anyone.  I am more confident and self-assured.  I can now stand up for myself and refuse to let anyone including office bullies scare me.   I am a woman on a mission to remain confident.

When confronted with situations like these do not forget to remember that you must:-

Take responsibility for your actions.

Even though, it felt good confronting this woman I felt really bad afterwards. You must think before you act.  There is a right and a wrong way to get things resolved. No one can make you behave the way you do not want to.  You are responsible for your actions and no one else.

Take action to resolve the problems

I did things a bit different and shouldn’t have, but get your supervisors to help or someone above the person acting out.  Never take matters into your hands but do make every effort to have this person discontinue their behavior.

Face your fears

It is very easy to become fearful of the other person due to their position but remember if you do not face your fears and take action they will not stop.  You must be prepared to accept the consequences of the decision you make.

Do not become negative

It would have been very easy for me to become negative and resort to the negativity that was floating around the office, but I refused to do so.  Resist negativity  and stay neutral and positive.

Do not resort to self-blame

At first I resorted to blaming myself for being thin-skinned but soon realize that it wasn’t me.  Do not accept abuse from anyone under any circumstances. Never forget to believe in yourself, do not accept the negative things people say or do to you.

Remain happy

No matter what the situation is you must always try to remain happy.  Never  let anyone or any situation rob you of your joy.

Have you ever encountered a bad coworker or someone who made your life miserable on the job?  Please share with us so we all can be reassured that we aren’t the only ones.

Rose Costas is a big believer in the power of facing your challenges head on and then boldly wear your scars to show others that they too can be triumphant.  She is an accountant by profession with a new found passion for blogging and a future Author and best seller.  You can join her on twitter, FB, or connect with her at http://ift.tt/1Akaj6q

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