07 Jan

Use Your Daily Goals to Help Develop a Success Mindset

What is your goal in life?

For some it is to get into shape. For some it is to get rich. For others, it is to see the world.

Now what is your daily goal?

This is a very different concept but actually the daily goal is far more important than the overarching goal – at least if you really want to achieve the things that you’re dreaming of. And why is that?

Goals Are Often too Vague

The big issue is that for many of us, our goals are much too broad and much too vague. Even if you have a ‘specific target’ like losing 5 stone in a year, this is still much too broad and vague.

Losing that amount of weight is not entirely within your control. There’s lots you can do to increase or decrease your chances of success and of course you’re mostly responsible… but there are other factors at play here too like your health and like your metabolism.

What’s more, is that having a goal that is that far away can actually make it all too easy to cheat. You know you have a year to lose the weight, so what does it matter if you eat a bit of cake today?

And it makes it easy to get disheartened too – when you get 6 months in and realize that you’re actually heavier than you were before.

Daily Goals Fix All That

But daily goals fix all that. Start with a vision – a very abstract vision of what you want – and then break that down into the smallest possible steps that you can execute every day or every week.

In the case of losing weight, your goal might be to eat no more than 1,800 calories a day, or to go for at least a 10 minute run every day. That’s a small goal but it’s perfect for sticking to because it is completely within your control.

If you don’t manage to run just that little bit, then you only have yourself to blame. There are no excuses to be made – it’s pass or fail. But at least tomorrow you can try again.

And guess what? If you keep accomplishing those smaller daily goals, they eventually add up. Eventually, you manage that big goal.

And the same goes for every other type of objective too. The best way to earn money is to build a business a little every day. And the best way to write a novel, is to write a page every night!

04 Jan

The Positive Habits of Successful People

What do positive people have in common? Lots of things. And in fact, if you look at the most successful people across every different discipline, you’ll often find that they have more in common than they have differences. Top athletes have a lot more in common with top CEOs than you might expect and the same can be said for artists too.

And when we recognize these habits, we can often break them down and work backward to discover some of the most important traits and habits we need to adopt in order to join them. Here are some of those positive habits…

Self Development

On his podcast, author Tim Ferriss interviews some of the most successful people in the world ranging from actors, to singers, to athletes to programmers. One of the things that almost all of them surprisingly have in common is that they start their day with meditation. And of course a lot of them exercise too.

What does this tell us? It tells us that the successful mindset involves being willing to work on yourself and get better. When you do that, you have no limitations and you can keep on getting stronger and better!

Following a Passion

Another thing that you’ll find without exception when speaking with successful people is that they have one singular passion that they follow in every single aspect of their lives. You’ll be able to tell because they will start talking about it right away and their eyes will light up!

It makes sense too – because when we have a real passion, it gives us the drive, focus and determination to work harder and smarter than everyone else.

Breaking the Mold

Something else that all of the most successful people in the world share is the willingness to break the mold – to walk the path less trodden. This is how they discover opportunities that others miss but it’s also fundamentally what made them able to question their life’s path in the first place. Arnold Schwarzenegger was certainly unique for deciding he wanted to become a bodybuilder (he came from a small village in Austria). He certainly raised eyebrows when he moved to America. But he had the courage to know what he wanted and to go after it – even if it was a bit unusual.

Don’t be afraid to be you and to go the way you want to go. Rules are there to be broken – that’s why they’re called breakthroughs!

02 Jan

Change Your Mindset, Change Your Life

A lot of people claim they know the secret to success. They will claim it is motivation, ambitiousness, positive thinking, conscientiousness and all sorts of other abstract nouns. However they are missing the true vital ingredient, the real key that will get you started on the road to success to begin with: desire.

It Comes From Within

It is obvious really, but if you are going to be successful in any area of your life then you need to want to be successful. It does not matter how hard working you are, how much time you spend at work, but if you do not particularly want to climb to the top it just will not happen. Anything along these lines is a competition essentially, and if you do not truly desire success then you’ll still be going against a whole lot of people who do.

You can not really have motivation without desire, but even if you could, where would you be directing that motivation? It is desire that will help you keep your eye on the prize and act as the motivator as you put in more time after work, or come up with complex plans on how to woo the guy/gal of your dreams. And the more you desire something the more you’ll work to get it. And as you do you’ll find that you subconsciously even help to navigate through the mire of challenges and that the world just kind of steps out of the way.

Of course not all desire will work. Firstly, your desire needs to be realistic, and secondly your desire needs to be concrete. A desire to fly for example probably is only going to end with disappointment unless you are from Krypton, and a desire to ‘be more successful’ is an abstract aim that’s really quite subjective.

How to Find Your Desire

Some people though do not seem to have any desire at all however, and these people can be quite aimless in their lives. They aren’t going to progress because they do not know how they want to progress and they do not know what they want from life. The thing is though, everyone has something they want, it is just a matter of finding out what it is.

If you are struggling to know what your desire is, then think of your life now as it is. Now think of how it could be improved. Now think of how your life would look if you had everything the way you want it. That’s pretty desirable right? Maybe you have got a big house and kids, or a small house and great artistic job, or you are a movie star, or a high flying business man. Now you know what your desires are, write them down and break them down into smaller steps and priorities. Suddenly you have direction and motivation. Good luck!

11 Nov

Breathing Exercises and Other Techniques to Remain Calm

If you’re looking to improve your ability to stay calm and collected under pressure, then there are numerous different techniques you can use. One of the most potent is to learn to control your breathing, which can immediately help you to feel calmer and avoid being pushed over into the stress response.

In this post, we’ll be looking at some breathing techniques you can employ to stay calm, as well as looking at some other techniques you can use.

Equal Breathing

Equal breathing is a technique from yoga, which essentially requires you to breathe in and out through your nose. While doing this, you maintain your breath for an equal amount of time on the in-wards and out-wards breaths. So you might breathe out for 4 seconds and then breathe in for four seconds.

This helps you to empty your lungs and fill them with fresh oxygen. What’s more, the slow and deep breathing will allow you to trigger your ‘rest and digest’ state which is similar but slightly different to the ‘fight or flight’ state and is controlled by the parasympathetic nervous system. This is a great way to stave off an anxiety response.

Breathing From the Stomach

Another breathing technique to try is simply to breathe from the stomach as we are naturally designed to do. If you try breathing right now and note whether your stomach or chest moves first, you may well find that you breathe by leading with your chest. This limits the amount of oxygen you can take in with each breath and that can increase stress.

Instead, breathe by first allowing your abdomen to expand. Use your transverse abdominis, also known as transverse abdominal, and expand your abdominal cavity. This will allow your diaphragm to drop into that space, opening up your lungs. You can then follow by expanding your chest and you’ll have more space in total to take in more oxygen.

Power Positions

Power positions are positions that have been shown by research to trigger the production of testosterone and other positive, stress-fighting hormones. One is the ‘victory pose’. If you simply stand with your arms above you in a ‘V’ shape, as though you had just won a competition, this will increase your production of testosterone, helping you to feel more confident and more driven. Of course it’s best to do this somewhere private before the event you’re nervous about!

 

08 Nov

A Basic Introduction to CBT

If you’re looking for a way to stay calm in a tense situation, for a way to be focused when all you want to do is relax or a way to control your anger – then CBT is something you should definitely consider.

CBT stands for ‘Cognitive Behavioral Therapy’ and is essentially a set of tools used for psycho-therapeutic interventions when treating anxiety disorders and other psychological conditions. This also happens to be the preferred method of therapy among most health institutions today.

The best bit? As well as being highly effective and proven in countless studies, CBT is also very simple to teach and can even be explained ‘remotely’. Here we will take a look at what CBT entails, why it’s so powerful and why it’s very much worth learning.

How CBT Works

CBT is essentially the natural evolution from behaviorism. Behaviorism is a school of psychology that views all of our behaviors and beliefs as being learned responses that have been trained via conditioning. Behaviors that have been rewarded become reinforced and we perform them more often. Behaviors that have been punished become less common.

CBT takes this principle and adds an additional cognitive element – showing that we can actually reinforce a behaviour through the way we think. If we have anxious thoughts about an action for instance, then we can find ourselves actually enforcing that association to the point of even developing a phobia. We don’t actually have to experience anything bad – our belief and predictions alone are enough to create the association!

The same can also work in reverse though and if you logically break down your fears, explain to yourself why you shouldn’t be afraid of them then eventually you can completely remove those phobias.

So how might this work?

A good example is a social phobia, which can be created through the belief that you’re going to embarrass yourself, that you’re going to faint or that perhaps you’re in some kind of danger. It is your job then to remove this association through CBT using techniques such as ‘thought challenge’. Thought challenging involves assessing just how realistic a fear is in a logical way and often you’ll be able to disprove your own fears to yourself.

You can then formulate these new thoughts as positive affirmations and actually talk yourself up before big events. Eventually, this can be enough to complete remove the phobia or anxiety – and it’s something that anyone can practice alone at home!

09 Oct

How Exercise Can Give you More Energy

Exercise is very important in order to be successful in your life. Daily exercise can rejuvenate your body & increase your stamina, which is something we need in order to be successful. We need to be productive in our lives in order to be successful. Incorporating a daily exercise program will help you have more energy to do the things the must be accomplished. Exercise can in fact be done at any time of the day provided that you do regularly. To get back some of the lost energy you can go out for a jog, a long walk, or work out at a gym.

Jogging for just 15-30 minutes every day can rejuvenate your body. It makes your heart pump more blood to every part of your body, and let your body attain high energy level. In addition, it is excellent for your health. Exercises that boost your cardiovascular health can in fact add to your body’s capacity to generate more energy. A number of studies on this subject have long-established that fair amount of aerobic exercises raise the energy level. People who don’t exercise as much as necessary often are not as productive as those that do exercise regularly. If people aren’t fit and strong enough, they will not be able to focus on things that need to be done. If you are not able to jog, in that case, go for a long brisk walks. Walking is as well an excellent means to get some exercise. If you haven’t been very active, start slow & check with your doctor. The important thing is to start being more active in order to accomplish all the things you need to do.

Drinking water throughout the day & especially while you are exercising is very important.  There is nothing better for your body than drinking water; the minimum amount is between 8-10 glasses of water every day. Reduce intake of sugars as well, it’s acceptable to have them on occasions, although don’t make it a habit.

In addition, if you want some diversity to your exercise routine, look for workout DVD programs. These programs include all the fantastic workout, nutrition and motivation information with some intense few minute’s workouts and a form of exercise called “super stacking technique”, where you stack exercises for multiple body parts in each move. In this way within 10 minutes, you can boost your body’s energy level.  There are a variety of workout programs for all levels so choose a program that fits your current activity level & work up from there. I hope with this information you now know how exercise can give you more energy.

15 Sep

How Can We Stay Motivated Over Long Periods?

Often times, finding or maintain motivation can be quite a daunting task. There are times that we find it hard to simply get out of bed in the morning, making motivation even harder to attain. What must be kept in mind is the fact that most goals that we set are months, even years in the making. Therefore, daily we must remain motivated and focused in order to continue to move closer to achieving them.

How can this be done? It is actually not extremely hard to remain motivated, and the following steps will help you do so.

Know Where You Are Going

It is highly important that we not only set goals, but that we fully define them as well. There is no sense in giving yourself a vague or general goal. Thinking about the goal will not motivate you… it will simply result in excuses as to how not to achieve them. We NEED to stay MOTIVATED. The best way to motivate yourself is by determining and defining your goals. This engages your mental GPS and keeps you honed in on the destination, therefore you will be motivated to take the daily drive closer to your goals.

Write it Down

Once you have determined and defined your goal WRITE THEM DOWN. Writing down goals makes them real rather than a dream or a fantastic fantasy. Making the goals real is essential to motivation. Think about it, when was the last time that you were motivated by something that was not real? That you did not find to be tangible? Additionally, write the goals down and place them somewhere that they can be seen daily. This will keep your eyes on the prize, propelling you forward to greatness.

View Others

On the days that you feel your motivation slipping away, do not fret. Simply take a look at someone that has achieved the goals that you have set for yourself. This will remind you why you set the goal and what is possible for you in the future. You will be surprised as to just how quickly your motivation will be regained.

Track Your Progress

There is nothing better for staying motivated than tracking the progress that has been accomplished. This allows us to look back and see just how far we have come and just how close we are to the goals that have been set. Once we look at what has been accomplished and overcome, what lies ahead seems less taxing and motivation is invigorated.

 

01 Sep

4 Tips For Dealing With Exhaustion

Fatigue is a normal and a common body reaction to physical exhaustion. However, several other factors can cause fatigue in individuals among them poor eating habits, lack of sleep and even boredom. Chances you probably know the underlying causes of fatigue. With simple lifestyle changes, individuals can easily combat fatigue.

Try these tips to help relieve exhaustion.

Eat Several Small Meals Instead Of Heavy Meals Taken Once

Most individuals eat heavy meals at go whenever they feel fatigued or hungry. Eating a heavy meal at a go will make you feel tired as the body energies will be mostly be diverted towards digestion. The process of digestion takes in some energy making individuals feel a bit fatigued. Small meals taken at particular times of the day will help provide the body with the necessary energy it requires without overloading it with digestion.

Take A Nap

Exhaustion caused from lack of enough sleep or stress can easily be dealt with by a nap. Taking a nap during the day will rejuvenate your energy levels making you feel stronger. Creating a regular sleep pattern where you take over six hours to sleep every day will ensure the body gets enough rest. Sleep time is the best time for the body to recharge its batteries leaving individuals feeling stronger and active all day long.

Change Your Dietary Needs

What you consume on a daily basis will determine how fatigue your body feels. Ensure you increase the amount of water you drink on a regular basis. Most individuals who feel fatigued are usually dehydrated and increasing the quantity of water taken can help deal with fatigue. Breakfast is one of the most important meals to eat if you want to deal with fatigue during the day. A healthy breakfast will ensure individuals are provided with the best energy needs to take through the day to day activities.

The amount of caffeine taken on a daily basis should also be put into check. A cup or two of caffeine will boost the energy needs of the body. However, increasing the amount taken will change how your body responds to fatigue.

Spend Some Time In The Sun Or Bright Light

Spending fifteen minutes in the Sun can do you a lot in dealing with your fatigue. The Sun is an excellent source of the vitamin D, that is known to act with vitamin B in fighting fatigue. Further studies have shown that spending time in bright light will help lessen fatigue while at the same time improving sleep.

As you can see, your individual energy, focus and resources are of great importance and can make a big difference in your life. The simple tips above can play an important role in dealing with fatigue cases in people.

29 Aug

Get Quality Sleep With 5 Simple Yet Critical Tips

Are you a night watcher? Do you sleep for less than 5 hours a day? If yes, do you consider it a problem? Yes or no, you should, why? It isn’t healthy, affects your performance and the worst part a health risk for your brain. Sound sleep is vital for your health, but circumstances might not allow you. Whether it is work, night outs or any other activity that come after day hours, you must always remember that your health comes first. If you’ve been looking for a solution, below are some of the tips to make your sleep better.

1. Stay Away From Coffee Or Anything That Disrupts Sleep Before Bedtime.

Unless it is a prescription medicine from a doctor, stay away from it some hours before your bedtime. You should be aware that coffee works best to keep you awake. Why would you want to take it at night? Simple, to stay awake. If you are fond of making coffee at night, you have no option but to let it go. There are other culprits such as Nicotine, alcohol and the rest that works the same. If you can’t let go, you can at least change the time you include them in your diet.

2. Exercise: Get Up From The Couch And Do Something Useful

If you understand the purpose of sleep, then you should know that its main purpose is to make you rest. Why would you want to rest while you spent the whole day indoors watching boring television channels, playing video games or just sitting on the couch doing nothing? Your body will not allow you to do that. Unless you are sick, you must give it the reason it should spend all the day doing nothing and at the end of the day retire to bed in the name of rest. Nature won’t allow it, and the best way to deal with this is to take some walk or doing some workouts few hours before your sleep. Any exercise will make you feel tired and sleep soundly.

3. Create A Sleep Friendly Environment.

Unless you are a rock star, you can’t successfully sleep where there are lots of noises. Why would you listen to some music at night? Why not finish your arguments anywhere else apart from the bedroom? Make sleep an occasion. Give it the respect it needs. Let bedrooms be bedrooms and not a bar, a disco or an arena where titans fight each other with the crowd applauding to their demise. You will sleep soundly when your bedroom is quite, calm, warm and most importantly dark.

4. Set Your Bed Time And Be Disciplined.

You do keep time when it comes to work and what do you get after that? Salary. If I may ask, do you sometimes wonder what gives you the energy in the morning? If you aren’t sure, know it today, the number of hours you spend sleeping determines your performance at work. Having that in mind, why not keep time when it comes to bed time the same way you do for work? To ensure, you get the proper sleep you must set your bedtime and ensure that you sleep for not less than 8 hours a day.

5. Try To Recover Some Lost Sleep Time

There are some cases where your sleeping might be interrupted with situations that need urgent attention such as medical issues. You might be forced to wake up in the middle of the night and not find time to get back to bed. You can still make up for the time wasted by taking a nap during the day. What you must ensure is that you sleep at least 8 hours a day.

In summary, you don’t need a doctor to change your sleeping pattern. You just need to be aware of the benefits of sound sleep and work towards getting it. It starts with you and it is only you who can make it happen.

 

24 Aug

Top 10 Foods That Increase Your Energy Levels

There are those days you wake up exhausted and you have to pull yourself out of bed, even when you had a good night’s sleep. Such days can be long and frustrating, preventing you from accomplishing your goals. An increased energy level can definitely help you contribute to better quality life. The best way to boost your energy levels is through diet. Including certain foods in your diet can help boost and increase your energy levels. Here are 10 foods that increase your energy levels.

1. Nuts

Nuts are rich in magnesium, which helps convert sugar into energy. They are also full of healthy fiber and fats that will keep you full for longer. A handful or nuts, including almonds, cashews and hazelnuts, a day will provide you with benefits.

2.Coconut oil

This oil is a great energy booster thanks to its unique fatty acid composition, which includes medium-chain fatty acids. These types of fatty acids are easily converted into energy and less likely to get stored as fat. You can mix or blend the coconut oil into your tea or smoothie for maximum benefits.

3.Salmon

This is one of the best foods that increase energy levels. Salmon is rich in healthy fats, Vitamins, proteins and omega-3 fatty acids. It supports brain health and improves your mood.

4.Eggs

Eggs contain energy-enhancing minerals such as phosphorous, zinc and chromium. The high protein content contributes to fullness. Eat one or two eggs for breakfast to get rid of the mid-morning hunger pangs.

5.Citrus fruits

Fruits such as grapefruits, oranges and tangerines are rich in vitamin C. This vitamin acts as an immune system enhancer, an antioxidant, and helps in the absorption of iron. Consuming citrus fruits regularly provides you with enough Vitamin C, which keeps your energy levels in check.

6. Chia seeds

These seeds are rich in protein, omega-3 fatty acids and nutrients that increase energy. Chia fiber is uniquely hydrophilic, meaning they soak up a lot of water and form a gel. This gel helps keep you hydrated and provides long lasting energy. The seeds are also high in essential minerals like calcium. Just add a teaspoon of chia to your oatmeal or smoothie to reap all the energy boosting benefits.

7.Sunflower and pumpkin seeds

Sunflower seed and pumpkin seeds are loaded with protein, Vitamin B, omega-3 fatty acids, iron and magnesium. All this helps fight fatigue and boosts your energy. Apart from this, seeds help fight hunger, keeping you satisfied for longer.

8.Yogurt

Yogurt is full or Vitamin B, proteins and other nutrients. This makes it a great energy booster, especially when you need to jump start your morning. It provides your body with energy in a healthy way.

9.Beans

Beans are an excellent example of high energy foods. They are rich in protein that is responsible for giving you energy, and fiber that lowers your cholesterol levels.

10.Green leafy vegetables

Vegetables like spinach, kale, tomatoes and broccoli are packed with Vitamins, Minerals, folic acids, carotenoids and other nutrients. All these contribute to higher energy levels.