When you’re living through a pandemic, it’s natural to pay more attention to any symptoms that seem suspicious. However, if these concerns are interfering with the quality of your life, you may be experiencing health anxiety. That’s the modern name for what used to be called hypochondria. It often starts in early adulthood and grows […]
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Can you tell how your day’s gonna go by your mood in the morning?
I sure can!
If I find myself in a negative mood early in the morning, it’s almost as though I should just crawl back in bed and say, “You know what, I’ll try again tomorrow.”
It’s funny but also very serious. The mindset we have first thing in the morning is likely to be carried with us throughout the day. Unless we put forth a major amount of effort to change, which is incredibly hard as anyone who has been in the depths of a bad mood knows.
Understanding how important our mood is in the morning can either be empowering or terrifying depending on your perspective.
If you hold onto the idea that you cannot control your emotions and the mood you’re in, then you’ll be waking up each day in hopes that today will be the day you’re in a good mood.
However, if you feel that you are in control and can dictate how you feel, you realize the power you hold each and every day to get yourself into a positive and productive mindset.
I hold to the latter of these two views and that’s exactly what I want to share with you. How you can use certain tools each morning to put yourself in a positive and productive mindset to take on the day!
The three tips I am going to share with you can be used individually, or all together as one large morning routine. It all starts with simply saying thank you.
Developing An Attitude Of Gratitude
If you operated each day from a state of gratitude, how much negativity do you think you’d experience? Very little, because when you’re feeling thankful for what you have and where you are, there is no room for negative thoughts to enter your mind.
In terms of generating a positive and productive mindset, feeling gratitude is a remarkable tool.
First thing in the morning, if you generate a state of gratitude, that will carry with you throughout the day. I know it may seem strange to think of gratitude being correlated with productivity, but it’s the truth.
Gratitude attacks anxiety, depression, and many other negative mental states. So, by feeling thankful, you are working to eliminate these from your mind, which will allow you to be more productive as you move throughout your day.
To practice gratitude does not need to be complicated, and can be as simple as saying thank you repeatedly after waking up.
Another practice you can use that is a bit more structured is writing out gratitude statements. Spend about five minutes each morning listing out everything you have to be thankful for. After you’ve written them out, read each one over and really feel the emotion!
Practice Mindfulness
First thing in the morning, how easy is it for your mind to begin thinking about all your obligations that day, worrying about what you may not get done, and fretting over something that happened the day or days prior?
This is where many of us begin to feel anxious, fearful, and down on ourselves in the mornings. However, if there was a way we could calm our minds and eliminate many of these unending thoughts, our days would begin much smoother.
Luckily there is a way, and it’s by utilizing mindfulness. Mindfulness is the state of being completely present. But, it’s not as easy as it sounds. That’s why it’s important to begin training mindfulness.
Each morning, you can train yourself to be mindful. The more you do, the easier it will be to carry this mindful state with you throughout the day.
There are many ways you can practice mindfulness, but for the sake of talking about mornings, I’ll stick with the technique I find most beneficial.
It’s a mindfulness meditation practice, and it goes like this:
Practice Mental Imagery
No matter who you are, there is an internal image you hold about yourself. This may be that you’re an unproductive person, or that you’re always anxious. Perhaps it’s a more positive view and you see yourself as successful.
Bottom line is, we each have an internal image about ourselves.
What you can do is use this to your advantage by instilling an image you wish to hold about yourself. If you want to be more productive and positive throughout the day, visualize yourself efficiently working with a good attitude.
By solidifying in your mind this vision of who you want to be, you will be molding that as how you naturally see yourself and will carry the new self-image with you each day.
The post 3 Tips For Generating a Positive & Productive Mindset First Thing in The Morning appeared first on Pick the Brain | Motivation and Self Improvement.
It is no secret that motivation can be hard to come by. And when you do find it, it seems like the most insignificant things can take away all of your drive. But fear not - there are many ways to increase your motivation levels and keep them high all day long.
In this article, I will explore ways to keep motivation high and bounce back from setbacks; these methods are psychology-proven to work in any situation. Let's dive deep into this topic.
One of the best ways to motivate yourself is by considering your "why." What do we mean by that? Think about why you want to achieve a certain goal. "But, what if I don't know why?" you might ask.
Well, there's a way for you to find your motivation and discover your true "why."
Image Credit: http://caseyhasten.com
Ask yourself different variations of the same question: “Why do I want this?”. This is a great way to tap into your motivations while digging deep for the right answer. Asking yourself these questions can help support or change what you think your reasons are for wanting something.
One great way to get started on something you don't feel motivated for is by setting a timer and putting the time in your calendar to do it. By chunking this task down into small manageable times, it can be much easier to start with, because you know it won't take long before the timer goes off again and signals that the next part of your task is up.
I like the Pomodoro technique for this one, but there are many timers out there to choose from. You can download an app on your phone, use a timer on your computer or stovetop, and there are even cube-shaped timers that will let you know when it's time for you to take a break. Find an option that works for you and set that timer.
One of the best ways to get motivated is by having someone else hold you accountable. This one might take a little effort and communication - but I promise, it will be worth it.
I highly recommend telling others what your goals are and asking them for their support in reaching those goals. Tell them that they can ask if you've stuck to your task or routine, or that you're going to update them at certain points throughout the day/week/month. Whatever you decide on, just make sure there's some kind of accountability factor from another person.
One thing that can drain your motivation is negative self-talk. Sometimes, people will be feeling great about themselves due to the adrenaline of having done something exhilarating. Then just as soon as they’ve gone back to something ‘normal’ or even changed their environment, they’re right back to putting themselves down again.
Image Credit: http://daylekinney.com
Simplifying your life and being happy starts with our self-talk and the way we treat ourselves. Try adding some positivity to your life and watch as you become less critical of yourself and others around you too.
This one is pretty simple but effective. Make sure you keep your short-term and long-term goals in mind as you make your daily task list.
Let's say that you have a goal of learning SEO strategies because you understand that with modern-day marketing, it's necessary for online success. That's great - you know what you need to do.
Now make a list of all the tasks needed to achieve this goal. It might look something like this;
Having these small steps helps the person stay focused when working towards their bigger goals because they can see their progress along the way.
The importance of 'consequences' has to come into play. If you’re trying to get work done on your computer, ensure that you understand what you’re losing out on each time you get distracted. When you are tempted to wander off onto another website rather than pushing forward with that task at hand, think about what might happen if you don’t follow through.
You should even take it a step further and not just think about a consequence - but rather go through with it. For example, let’s say that your goal is related to health and fitness. If you're trying to work on losing weight, then maybe your consequences for breaking your diet are as simple as washing your plate by hand rather than comfortably using a dishwasher.
Similar to the 'consequences' mentioned above, rewarding yourself for each milestone completed on your journey towards achieving a specific goal can be a great way to boost your motivation.
Image Credit: http://janethurnellread.com
Whatever rewards it is that you enjoy, ensure that they are easily attainable at the right time, so your motivation stays high.
Here are some great self-care ideas (that fit into your lunch break) that will help with motivation, emotional intelligence, and rewarding yourself when you’ve just been awesome.
By finding ways to boost your motivation when you need it, you'll be able to accomplish a lot more and have a much easier time getting things done, even when things don’t seem to be going your way.
Hanson Cheng is the founder of Freedom to Ascend. He empowers online entrepreneurs and business owners to 10x their business and become financially independent. You can connect with him here.
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When you watch people speak on a stage and captivate an entire room, do you ever think, “I could never do that”? Speaking on stage is something many people fear – especially if they have never done it before. And if you’re introverted, the idea of speaking on stage may scare you even more. Introverts […]
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One of the biggest environmental issues we are facing today is climate change. It has an impact on every aspect of our lives, including our health and wellbeing. Recycling means fewer raw materials are required to make items, which helps reduce our carbon footprint and our contribution to climate change. A new study by packaging experts RAJA UK has uncovered just how much waste is not being recycled, and as a result, ends up in our ecosystem. Here are just a few of the ways not recycling or reusing items is having a direct impact on both our health and the world around us.
The pressures that are put on the environment
The recent increase in extreme weather conditions is a consequence of climate change. These conditions include flooding, droughts and landslides. By not recycling or repurposing items, we use more energy and raw materials, which then increases the amount the greenhouse gases we emit and puts more strain on the environment.
As a result, it is predicted that southern and south-east Europe will face water scarcity issues, which will have a major impact on agriculture. This includes farmers producing much smaller yields which, in turn, results in decreased food production. Without effective adaptation of farming strategies, each degree-Celsius increase in the global mean temperature could reduce global yields of maize by 7.4%, wheat by 6.0%, rice by 3.2% and soybean by 3.1%. This could lead to a food shortage and price of goods would be much higher.
Incineration and landfill are often the final destinations for waste that isn’t reused or recycled, however, this isn’t always the case. Excess waste can end up in our oceans or other habitats, seriously endangering the creatures that live there. It is estimated that 267 species are being affected by plastic pollution worldwide. Unfortunately, it doesn’t stop there, as over 700 species are at risk of becoming extinct as a result of plastic in our oceans.
This plastic debris is one of the biggest threats to ocean wildlife as it is estimated to kill over a million seabirds a year. They become entangled in the plastic or mistake it for food, and end up ingesting it. This is also the fate of sea turtles, as records suggest that over 1,000 sea turtles die annually after becoming entangled in plastic. What’s more, Professor Brendan Godly from the University of Exeter states that this number is a serious understatement, and the real figure is much higher.
It’s not just the environment that is paying the price of climate change. Humans are exposed to pollution in both airways and food streams, which can have a significant impact on our health. The Royal Society of Medicine has uncovered that the rise of pollution in the air has resulted in 6,000 people in the UK who have never smoked, dying of lung cancer. It turns out the food we eat is just as polluted as the air that we breathe. Evidence suggests that the average person eats the equivalent weight of one credit card (five grams) of microplastics a week. By 2030, that could equal a massive 468 credit cards ingested per person. Microplastics can have both carcinogen and mutagenic properties; the ingestion of microplastics may cause cancer or cause mutations in your DNA.
Household items that you can reuse or recycle
When it comes to knowing what you can reuse and recycle, cardboard, glass and metal often comes to mind. But there are a surprising number of items that sit in your home that can be repurposed or recycled, such as:
Batteries: Annually, 22,000 batteries are sent to landfill in the UK. Batteries contain seriously hazardous materials such as lithium, mercury and lead that can seep into the soil when they’re sent to a landfill. Instead, you can easily recycle them by taking them to a designated collection point or go a step further and opt for rechargeable batteries to reduce your waste.
Clothing: Brits throw away 336,00 tonnes of unwanted clothing each year. Sell, gift or donate your unwanted clothes to give them another life and keep them out of landfills. For clothes that aren’t fit for donation, repurpose them into cleaning rags or take them to your local recycling centre.
Carpet: In the UK, over 500,000 tonnes of carpet waste is produced annually. If your carpet is in good enough condition, turn it into a new rug, car mat or cat scratching post. If your carpet has seen better days and is not fit for repurposing, take it to your nearest carpet recycling centre.
Bubble wrap: Once you’re finished protecting fragile items with your bubble wrap, why not use them for insulation in winter? Tape them to the windows in your home or greenhouse to keep your space significantly warmer and save money on your energy bill.
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For many seniors, finding a new love interest can be a wonderful experience. You’re at a stage in life where you know yourself and what you want. You’re less concerned with society’s expectations and have a greater appreciation for simple companionship. There’s just one thing. Your adult children may not be as enthusiastic as you […]
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About 14% of American adults use CBD, and the numbers continue to grow. For most, the experience is pleasant. However, side effects are possible. Fortunately, most adverse reactions are mild, so you can probably still enjoy the benefits you’re seeking. That may include relief from physical pain, anxiety, and depression, as well as general health […]
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If you want to advance in your career, one of the best ways to do that is by appearing online. These days, employers are looking online. Employers use professional networking sites such as LinkedIn to look for job candidates. Not only that but building an online presence can help grow your network beyond the office […]
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You’re confident. You’re confident? You’re confident!
If only gaining confidence was as easy as telling yourself that you’re confident. But the truth is, it takes just a bit of effort in a few specific areas.
Here’s the deal: I know it’s not easy to be confident at all times. I've been there. And I've made it to the other side.
The good news about confidence is that it can be learned. Yes, I had to do some work. But with practice, you can actually become a master at it.
You must be wondering, what are the steps? How does one gain confidence if they don’t have any of it built-in yet?
Especially for some personality types (MBTI or Big Five factors), the effort you need to reach full confidence will vary. Based on your current scores, these personality tests can be a helpful feedback tool, to show you in which areas you need to work.
But I'll tell you a secret: No matter your current confidence level, all you have to do is practice these 5 actions every week. These helped me so much, and they will work for you as well. And soon, you will see your confidence start to take off.
1. Take Baby Steps of Action
Nobody ever gained confidence by overthinking. On the contrary, a lot of this becomes stored in the body as muscle-memory.
Take some steps for your confidence each day, however small. It may seem a bit scary & overwhelming right now, but that's ok... baby steps will solve this in due time.
If there is something you’ve been wanting to do, this is the key. To simply do it. No matter how small the baby steps. Just do it.
How about an example: If you want to dance in public, maybe that is too scary right now. If you keep postponing & making excuses, it will never happen. So you always have the opportunity to start small. Start with dancing among your friends & family. Face the discomfort, tell it hello, and keep practicing.
I used these baby steps to master dancing, talking to strangers, and public speaking. It really works.
Anywhere you can, look for an opportunity to try a baby step.
2. Monitor & Measure Your Progress
Like we already said, confidence is the result of taking action. No matter how small the action. In such cases, what really works, and helps me push through the biggest challenges, is to track & monitor your progress.
When you do something repeatedly, you get better at it. It’s true what they say, “A professional is an amateur who shows up every day." So here’s what you do: Monitor your progress in writing. Then keep on learning & improving. And be proud of making an effort for yourself.
You can use a measuring tool called the X effect. Put a calendar up at home where you will see it every day. Mark a big X each day where you accomplish a baby step.
This is because tracking your progress gives you the motivation to continue. And your motivation feeds your discipline.
This way, the results of your baby steps will let you become more confident in the minimum possible time. Every time you mark an X in your calendar, you are closer to full confidence.
Credit: Photo by fauxels from Pexels
3. Practice Self-Care or Self-Compassion
If this is new for you, you are in for a real treat. This was one of my biggest discoveries in personal development.
Review what you say to yourself when you make a mistake, or you get stuck. What is the tone of that language you use?
The reason for checking this is because most of us tend to be very critical or rough on ourselves. And that can make things worse.
Because deep inside you, there is a child-like version of you who needs loving & firm encouragement. So one of the keys to gaining confidence is to be a good coach to yourself.
Thus, when you’re facing a difficult situation, talk to yourself like you would talk to a child; in a calm, loving manner. Ask reasonable questions wherever it's helpful. And where appropriate, use a bit of encouragement or kind firmness.
When you respect yourself, your confidence increases. There are even studies that have linked compassion to confidence. And there’s also common sense that tells us that we should be kind to ourselves. This way, you have a good best friend with you, 7x24.
Just like riding a bike, once you learn it, you are set for life. But if you don't know how to practice-self-care with yourself yet, just ask your mentor or coach for some guidance here.
Be a good coach to yourself.
Credit: Photo by Kampus Production from Pexels
4. Proactive Self-Management
Do you know what else is under the surface of confidence? It’s being and feeling healthy.
Now you may be wondering what’s the connection here. It's because self-care leads to feeling good about yourself. Notice how happy cats & dogs usually are, and how much time they spend on self-care.
Everyone says it, but are you practicing it? Eat well, exercise regularly, and sleep well. Feed your brain and mindset with constructive and helpful tools.
Confidence is not a single "thing." It’s a complete package of mental, physical, emotional, and spiritual well-being. When you practice your baby steps in all of these areas, you feel better about yourself. And that’s where your journey to confidence gains momentum.
Take advantage of the next 2 months to focus on just one of these items: eating healthy, or fitness, or your bedtime routine. With that focus, in 2 months you will be feeling better. And that feeling translates directly into your self-confidence.
Credits; Photo by Product School on Unsplash
5. Trust Yourself to Get Some Guidance
You know what’s amazing about this journey? You’re not alone. I've been there, and it was scary at first. Yet when I found the right people to help me, it got so much easier.
There are thousands of people who wish to gain confidence, just like you. And there are good people who are there to guide you through the process.
Think about it... you’re not supposed to know everything about life. It’s okay if you don’t know how to do something all by yourself.
Just like you can help a baby learn to walk faster than they could do it alone, a great coach will do wonders for you. So trust yourself to get the guidance and support you need.
And in just a few weeks, you will feel like a new you. Your coach will help you find what's keeping you stuck, and give you the specific support you need. This way, you can make rapid progress, without wasting years stuck on hold. Or even putting your effort into the wrong things.
Putting it All Together
So there are various components which add up to being and feeling confident. Practicing these, in baby steps, will let you feel satisfied, authentic, and fulfilled.
Trust yourself to forgive & accept your own mistakes... and learn from them. And here’s the best part. You get to decide what it means to feel confident. And only you get to decide to declare yourself a confident person.
All that matters is that you start right now.
For all the great things your education gave you, they didn't teach you how to have great confidence for your life & career. My mission is to teach you the most effective tools for your ongoing success & confidence. All my best, Christian Pyrros, Senior Mentor & Coach at elevanation.com
The post What is the Truth to Gaining Confidence? appeared first on Pick the Brain | Motivation and Self Improvement.
The ego is one of those concepts that sounds familiar, but you may wonder what it really means. At the simplest level, it’s a way of referring to yourself with many positive associations, like self-esteem and maintaining healthy boundaries. However, when we talk about the ego in daily life, it’s usually because it’s spinning out […]
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