Lifting Weights Can Lift Your IQ

Neural stem cells are born in the hippocampus and either divide into neural cells or glial cells (support cells for neurons). Neural cells are sent from the hippocampus to the dendrite gyrus, which acts like a traffic cop, ordering them to go to specific regions of the brain. Voluntary exercise increases the number of neural stem cells created by the hippocampus. Here's how it works. Exercise, such as lifting weights or any cardio (jogging, stair master, elliptical, biking etc.), delivers blood-soaked oxygen to the brain. The more you exercise, the higher the blood flow. This increased blood flow then feeds the brain with more glucose (brain fuel) and oxygen (which removes free radicals from the brain like a sponge, in effect cleaning the brain). Exercise also increases the production of DBNF (Brain Derived Neurotrophic Factor), which takes place inside the hippocampus. BDNF is like miracle grow for the brain, helping it give birth to more neural cells and also helps grow existing neural cells. In effect, exercise grows your brain by creating new brain cells and growing existing brain cells. A neuron has one axon and multiple dendrites. An axon of one neuron connects with the dendrites of other neurons. This is called a synapse. There is a direct correlation between the number of axon and synapses an individual has and their intelligence. Anything that increases the number of axons and synapses, increases intelligence. Muscle movement increases the growth of axons. Lifting weights, therefore, increases the growth of axons, which helps contribute to increased synaptic activity. So if you want to lift your IQ, start lifting weights.

To Make Big Gains, Avoid Tiny Losses

Two Paths to Improvement The distinction we are making here is between improvement by addition vs. improvement by subtraction. Improvement by addition is focused on doing more of what does work: producing a faster car, creating a more powerful speaker, building a stronger table. Improvement by subtraction is focused on doing less of what doesn’t work: eliminating mistakes, reducing complexity, and stripping away the inessential.

self esteem tips to follow

oment. Accepting this intellectually will help you change your thoughts when your beliefs try to pull you down. 2. You have one life. As far as you know today, this is your one and only life. If you live to age ninety, figure out how many days left you have to live. Really, add it up. You have a limited number of days, so do you want to waste one of them feeling bad about yourself and not demanding the best life has to offer? Do you really want to let others determine how you will live, or give away your precious life to fear? 3. You can live with discomfort. So many of my personal fears related to upsetting other people. It is uncomfortable to make people angry or feel their judgement or criticism. But you can live with it. If you stand up for yourself frequently enough, they’ll get the message. You’ll also feel incredibly empowered by speaking your mind and claiming your personal authority. 4. Mistakes and failure are good. Sometimes we lack self-esteem because we’ve messed up in some way and therefore view ourselves as “worth less.” We think we’re worth less because we aren’t perfect. But anyone who is successful will tell you they reached success on the stepping stones of failure and screw-ups. Mistakes and failure reveal a willingness to take risk and try. 5. Thoughts and beliefs aren’t reality. Low self-esteem is the result of years of messed up thinking. Something from your past contributed to your feeling “lesser than.” The triggering event is over, but your thoughts and feelings about it go on and on, making it feel like it’s as real as the original event. Thoughts and beliefs are nothing more than amorphous habits of consciousness. 6. Action always helps. Rather than ruminating on how bad you feeling about yourself, do something positive and productive. This is particularly effective if the action you take relates to improving the area where you feel low self-esteem. If you’re feeling bad about your weight for example, go take a walk or exercise in some way. Action makes you feel in control of your destiny. 7. Beauty is overrated. In my research on self-esteem, I found that most people hate their appearance and feel bad about themselves as a result. We live in a culture that worships youth and beauty, but in reality most people aren’t beautiful by the media’s standards. Everyone is physically “flawed” in some way. Imagine a life where it simply didn’t matter how you look. Then try to live that way. 8. Comparing is toxic. How much time do you spend comparing yourself to other people and how they look, what they own, or what they’ve achieved? Comparing yourself to others is destructive to your self-esteem. Keep your eye on your own prize and stay focused on your goals and dreams. Live your one unique life the best way you can without worrying what others are doing. 9. Appearances are deceptive. When we compare ourselves to others, we often get trapped in the false thinking that other people have perfects lives while we’re living our little crappy lives. Unless you are living inside another person’s home and have access to their thoughts and feelings, you simply don’t know the truth about their lives. Appearances are only a sliver of the truth. 10. Most fears are illusions. This goes back to not believing your thoughts. Fear is aroused to warn you of imminent danger, but most of our fears relate to perceived events in the future. And most of these events aren’t life-threatening. You may always feel some amount of fear and anxiety, but you can use your logical mind to remind yourself that you aren’t going to die. 11. You have many accomplishments. If you’re like most people, you probably spend far less time pondering your accomplishments than you do your failures. Turn that around. Focus on your accomplishments and successes, even the most insignificant. You have achieved so much in a lifetime. Take some time to write them down and savor them. 12. Healthy relationships begin with self-love. When you have low self-esteem, your relationships suffer. A lack of confidence and neediness are unattractive and push others away from you, which only makes your low self-esteem worse. Practice self-love by honoring your own needs and desires, and by being compassionate and forgiving of yourself. 13. People pleasing backfires. As I experienced myself, being a people pleaser doesn’t promote self-esteem or foster authentic, intimate relationships. You might get a temporary boost from the positive reinforcement, but over time you lose your sense of self and your respect for yourself. Please yourself first so you have the confidence to make sound decisions about dealing with the wants and needs of others. 14. Passive-aggression is unhealthy. Those who suffer with low self-esteem often use passive aggressive behaviors when they feel angry or frustrated. They aren’t assertive enough to state plainly what they want or need. Sometimes passive aggressiveness erupts into unexpected angry outbursts. Learn about passive-aggressive behaviors and how you can practice healthier ways of communicating your feelings. 15. It’s okay to have boundaries. Often people with low self-esteems are afraid to implement personal boundaries. In fact, they may not have defined any boundaries because they don’t believe they should have them. Remember, it’s not only okay to have them, but it is absolutely necessary for self-esteem and positive relationships. Other people may resist at first, but eventually they’ll respect you more for having boundaries. 16. Social skills can be learned. If you feel unhappy with yourself because you don’t relate well to others or you’re social skills are lacking, don’t assume you have a personality or character flaw. Often people don’t learn these communication skills growing up and feel insecure as they get older. They fear reaching out for help since it would draw attention to their flaws. Social and communication skills can be learned by observing others, through reading and research, and with instruction from a therapist or coach. 17. You can let go of people. When we’re insecure in ourselves, we often believe we are the cause for the bad behavior of others. They are angry, controlling, unreliable, or unhappy because we haven’t tried hard enough, or we did something wrong. Sometimes people simply have draining, negative personalities, and you don’t need to keep them in your life. It’s okay to let go of people who drag you down. 18. Your instincts and judgements are the best. Do you find yourself frequently looking to others to reinforce your decisions or reassure you that you’re worthy and lovable? No one knows better what is best for you than you do. Practice making decisions without the input of others. Also, define what “worthy and lovable” mean to you, rather than looking outside of yourself for reassurance. 19. Your words are powerful. If you say disparaging, unloving things about yourself, you are reinforcing your feelings of low self-esteem. The spoken word is powerful and cements your thoughts and beliefs more firmly. Putting yourself down also creates a negative perception in the minds of those who hear you. Remember when your mom would tell you, “If you don’t have anything nice to say, don’t say anything”? Well that applies to saying unloving things about yourself. 20. People don’t think about you as much as you fear. Think about the number of times you’ve worried what other people must think of you or how they perceive you. The fear of other people’s perceptions holds us back from taking action and or being ourselves. However, most people are far too concerned about themselves to spend to much time focused on what you say or do. You don’t need to fret about this so much. 21. Life is more grey than black and white. Those with low self-esteem tend to have rigid perceptions about how things are “supposed” to be, because they don’t trust themselves. Black and white thinking makes it easier to know what to do. This thinking often comes from blindly following authority figures. But there is so much more to life than your singular perceptions, and it’s empowering to discover the variety of possibilities in thinking and acting when you let go of rigidity. 22. Your true self is more interesting than your mask. Whomever you might be pretending to be in order to feel better about yourself, this person isn’t nearly as appealing as the authentic you. Authenticity is one of the most attractive traits a person can have. Try dropping the mask and allow yourself to be real. 23. The present moment is reality. Insecure people tend to dwell in the past and the future and ruminate about mistakes and worries. However, real life happens in the here and now. It’s the only reality, and it’s the only place to find peace, security, and happiness. How can you lack self-esteem when the present moment is perfect? 24. You’re more capable than you think. If you set your aim low in order to protect yourself, then you never stretch to your fullest potential. If low self-esteem has held you back from taking chances or reaching for your dreams, you’ll never know how truly capable and talented you are. 25. Seeking help is courageous. Some people view counseling as yet another sign of weakness or embarrassment. Actually, it’s a sign of strength and courage to acknowledge you want to change and to do something about it. A trained counselor can help you heal past wounds that triggered low self-esteem and work with you on new behaviors so you can love and respect yourself. Rather than allowing feelings of low self-esteem to overwhelm you, take control of your thoughts by reminding yourself of these self-esteem truths. Consider printing this list to keep with you in your wallet or purse so you can refer to it when you have a bad day. As you learn new ways of thinking and behaving, you’ll begin to recover your self-worth and confidence.

courage is everything

Courage is admired so much because it is lacking in so many." Dr. Ben Carson The courageous know that they will fail and make mistakes, yet they pursue their dreams and goals anyway. Failure and mistakes cost time and money and results in setbacks and disappointment. Most are unwilling to incur these costs and the emotional roller coaster ride that is part of pursuing a dream or big goal. We admire those who follow their dreams or pursue big goals because it requires taking risks and taking risks requires an enormous amount of courage. We only have one shot at life. Don't be afraid to pursue a big goal or life dream. Your regrets for not following your dreams will be far worse than the temporary setbacks and disappointments that are part of the process of achieving success.

how to find ur angels

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gns Your Angels Are With You Angels also love to play with synchronicity and are often behind chance meetings, unlikely opportunities, and those little signs and signals you receive alerting you that you’re on the right track. Seeing number sequences, finding feathers, coins or crystals, seeing sparkles or flashes of light, hearing a specific song on the radio, and receiving inspiration or insight during meditation, dreams, and more, are common ways the angels attempt to alert you to their presence. Angels have profound insight, wisdom, and guidance to offer you as you journey through life. They are able to see your past, present and future reality simultaneously from a completely different perspective. Due to this your angels can help you to stay focused on what is important and what will truly serve you in aligning with your authentic path and purpose. How To Connect With Your Angels receiving messages from angelsMost often, connecting directly with the love and guidance of your angels requires that you raise your personal vibration, and open to your subtle psychic senses. Doing this doesn’t need to be challenging, but it does take practice. Returning to love and joy, being playful, laughing, meditating, and spending time in nature are easy and powerful ways to lift you vibration and begin opening to your subtle senses. In addition, thinking about angels, asking angels for help, listening to angel messages, and reading about angels will help you to more closely aligning with these powerful spiritual beings of light and love. When you do ask your angels for guidance, know that they will always answer. Your job is to simply be aware, and to remain open to receive. The guidance of angels is always loving, empowering, uplifting, and it is usually repeated until you get the message. After you ask for guidance, quiet your mind, open your heart, and simply be present and aware as you trust the guidance will appear. Angelic guidance, assistance and healing comes in many forms. They will sometimes directly assist, and other times their help comes much more subtly in the form of inspiration, a gentle nudge to take action, or an understanding of your next step to move in the direction of healing, health, and happiness. After you ask your angels for help, be open to how the help and guidance appears, and be sure to act on any insight you do receive. You have powerful angelic assistance which is available to you, but ultimately you are responsible for taking action, staying positive, and manifesting the blessings you desire in your life.

fear

Talk yourself through the fear. When the fear sets it, listen to it. Talk to it. What is the fear telling you? The fear is telling you to hold on to a lifestyle you do not want to keep living. The fear might be telling you it time to die – which means will finally get to live.

stop negative thoughts

1. Stopping negative thoughts doesn’t work. Avoiding negative thoughts is the best strategy. 2. Monitor your thoughts. Where are you when negative thoughts appear? What time is it? Is it at night-time? (That’s when my negative thoughts come. There’s about 5-30 minutes each night before bed when I question everything I’ve done. I sometimes feel sick to my stomach.) 3. Change the direction of thoughts. Think about something else. Go for a run. Sprint down the street. Do something other than what you’re currently doing. 4. Do not let others take you down “dark alleys” of negative thoughts. Your family, friends, and others may try bringing you down to their level. Disown your family if they bring you down. People who love you want to raise you up.

Traits Commonly Associated With Masculinity 1. Independent. Are you always crying about politics, saying that life will be good for everyone if “your man” is elected? Do you complain that the government has not done enough to boost the economy? Then you are dependent upon the government for your economic success. 2. Non-emotional. Do you cry when people say things that hurt your feelings? Have you ever reported an online message board post to a moderator because it was “mean”? When your boss is being an ass do you become a sad little panda. 3. Aggressive. Are you afraid of approaching women? Do you take what is yours or complain that there is a lack of opportunity? Can you survive a street fight, or would you become a victim of the Knockout Game. 4. Tough-skinned. Does a rhinoceros know when a gnat is on its back? Do you stew and brew over real and perceived slights? See also number 2, above. 5. Competitive. Do you try making yourself better each day? Do you grind out extra reps in The Weight Room, look for a side hustle, and constantly improve? 6. Strong, active, and self-confident. Do you walk like a man? Are you in the gym and reading every day? Do you have the posture of an alpha male? Or do you walk with slouching shoulders and hold your head down like a slave before going home to play Xbox 360. Do you live by the Twin Pillars of Alpha? 7. Hard. When life gets tough do you push through or do you quit? Are you afraid of drinking a green juice and instead look for your milk and cookies? Even worse, are you so defeated and demoralized by life that you become a drunk? 8. Sexually aggressive. Any loser can be horny. When you see a woman do you decide that you are going to be a man and make your move? Life is about polarity. It’s yin and yang. Feminine Women Want Masculine Men. Women want their opposite. Even a self-proclaim

self esteem

you cannot win the race, unless you follow through. You cannot blame the others, for it all depends on you. You cannot win the battle, if you do not raise your sword. You cannot claim a victory, if there is no reward. You cannot shape the future, if you wait until it's here. The future has no purpose, if you live today in fear. Your future lies within your hand, to do with what you may. For tomorrow brings results, of what you've done today. The choices that you make today, reflect the life you seek. But first of all, the seeds are sown, before the gardener reaps. The future's like a lump of clay, you hold within your hand. As time goes by, the clay gets hard, so mould it while you can. Failure is an attitude, that haunts the mind of man. But, results will be successful, for the one who knows HE CAN!

how loser can win

Optimistic enough to put in an honest effort and see what happens. They don't fill their heads with self-defeating thoughts and negative prophecies that keep them from doing their best. Stay focused on what they can do instead of fretting about what they can’t do. Patient enough to take things one decision (and one day) at a time, instead of expecting instant results and losing motivation when those results don't come. See mistakes and problems as learning opportunities instead of being demoralized by them.

strong competitive mind set

Here are three powerful mental strategies to help you build a strong competitive mind-set. 1. Believe That Your Competitors Make You Better. I have done the best, most creative, forward-thinking development of my businesses when I have been threatened by a smart, hard-charging competitor. They keep me thinking. They force me to be analytical and fresh to counter the moves they are making in the marketplace. Appreciate your competition. Learn from them. Use them to scare you into more heightened motivation and a stronger competitive mind-set. What do some of the nation's top executives think about their competitors? "You either eat someone for lunch, or you can be lunch." --Scott McNealy, CEO of Sun Microsystems "We realize we are in a race without a finish line. As we improve, so does our competition." --David Kearns, Chairman of Xerox "Competition is a way of life. If you don't have a really tough competitor, you ought to invent one." --Roberto Goizueta, CEO of Coca-Cola 2. Believe That Winners Never Quit And Quitters Never Win. This is the oldest success quote in the world of competitive sports and business. It's still around because it's true. How many times in your day do you slack off, just a little bit? Would you succeed more if you competed fully for the entire day? Every time you get discouraged and lose focus, that is a form of giving up, of not competing fully. Give every day all you've got. Be a determined competitor. These famous folks know the value of hanging in there. "Winners don't make excuses. The minute you start talking about what you're going to do if you lose, you have lost." --George Shultz, former United States Secretary of State "Courage and perseverance have a magical talisman, before which difficulties disappear and obstacles vanish into air." --John Quincy Adams, founding father "Press on. Nothing in the world can take the place of persistence. " --Ray Kroc, founder of McDonalds 3. Learn To Love The Craziness Of Competition. One of the ATP Pro Tennis Tour players I coached played Andre Agassi on center court at Wimbledon one year. It was a crazy environment with the English cheering wildly for the popular legend Agassi. My player had to remember not to fight the crazy tumult, but instead accept the competitive craziness to play his best. Do you sell your best under difficult circumstances? Let the competitive, uncertain selling environment motivate you to focus better, think more clearly and be even more determined to win. These successful people understand the nexus of uncertainty and competitive attitude.

u are responsible for your life

When blaming others for your circumstances becomes accepted doctrine you’re resting your butt on a broken stool. That stool will eventually collapse, dragging you to the ground. Accepting individual responsibility for your life, your habits, your behaviors, your choices and your thinking gives you a ladder to help you climb out of your current circumstances. Blaming others for your life circumstances does you absolutely no good and, in fact, relegates you and your children to a life of financial misery.

action is better than thinking

Nothing happens when you want it to happen. Everything is difficult before is gets easier. Worthwhile endeavors take an enormous amount of time, effort, dedication and patience. I have a Rule of 3 that helps me manage my expectations in pursuing goals and my life dreams: Everything you want to accomplish in life takes 3 times as long as you expect, costs 3 times as much as you expect and requires 3 times as much effort as you expect.

When you find your way, you cannot be scared. You need to be brave enough to take wrong steps. The deceptions, failures, lack of enthusiasm, are tools that God places in our way to reveal the path.

how to be sharp in life

1. Challenge your thoughts. Identify the negative beliefs you have about yourself and challenge them. Find evidence to the contrary. 2. Retrain your brain. Negative thinking becomes a habit ingrained in your brain. Rewire your brain by intentionally thinking new and positive thoughts, even if it feels awkward at first. You will create new wiring and new habits. 3. Smile. Arranging your facial muscles in a smile actually makes you feel happier and more confident. It triggers those feelings in your brain. 4. Stand up straight. Pay attention to your posture. It makes you appear more self-confident and therefore you feel more self-confident. 5. Practice. If you lack self-confidence in a skill, practice it. With improvement comes confidence. 6. Make a list. Write down your skills, abilities, successes, and gifts. In moments of low self-confidence, you forget all of the great things about you. Write them down so you can remember. 7. Interact. Isolating yourself allows you to get lost in negative thinking. Spend time withe other people. Make yourself, even if you don’t feel like it. 8. Create boundaries. Low self-confidence often goes hand-in-hand with people-pleasing. How are you allowing someone to control your decisions or behavior? What is one thing you could do to create a boundary here and reclaim yourself? 9. Write a vision. Write down exactly how you would like your life to look if you were creating it from scratch. When you put it in writing, you have begun the process of creating it. 10. Look your best. Take care of your appearance. Dress nicely. Get your hair styled. Put on make-up. When you look your best, you feel more self-confident. 11. Challenge a fear. Where are you holding yourself back? Where are you afraid of failure? Take one teeny tiny action in that area. Then another. 12. Hug your failures. Take a good look at past failures. Write down what you learned from them and how they served you. See how failure has been kind to you. 13. Define your values. Write down your most important life values. How are you living contrary to those values? What is one action you could take to correct that? 14. Find a mentor. Who is someone inspiring and motivating to you? Learn more about them, how they conduct their lives, and how they got where they are. 15. Focus on now. Most self-confidence problems stem from worry about the future or regret about the past. Focus on the task at hand. Immerse yourself in it so your mind is happily engaged. 16. Do something for others. When you are kind and giving by choice, you will find immense satisfaction and confidence in sharing and serving others. 17. Plan a pity party. If you need to dwell on your problems or failures, just allow yourself a 10 minute pity party a day. 18. Try something new. Anything. A hobby, a sport, a recipe. Just do something that you haven’t done before. 19. Read something inspirational. Keep a motivational book with you to give yourself a booster shot of self-confidence. One of my favorites is Fearless: Creating the Courage to Change the Things You Can by success coach Steve Chandler. 20. Call in reinforcements. Take a course to improve your self-confidence. And if you have issues from the past that you can’t resolve, seek the support of a counselor so that you can move forward.

how to attract lady luck

1. Maximize Chance Opportunities Lucky people are skilled at creating, noticing, and acting upon chance opportunities. They do this in various ways, which include building and maintaining a strong network, adopting a relaxed attitude to life, and being open to new experiences. 2. Listen to Your Lucky Hunches Lucky people make effective decisions by listening to their intuition and gut feelings. They also take steps to actively boost their intuitive abilities -- for example, by meditating and clearing their mind of other thoughts. 3. Expect Good Fortune Lucky people are certain that the future will be bright. Over time, that expectation becomes a self-fulfilling prophecy because it helps lucky people persist in the face of failure and positively shapes their interactions with other people. 4. Turn Bad Luck Into Good Lucky people employ various psychological techniques to cope with, and even thrive upon, the ill fortune that comes their way. For example, they spontaneously imagine how things could have been worse, they don't dwell on the ill fortune, and they take control of the situation.

For me, like biting into a summer peach with a razor’s blade hidden inside its flesh, Life’s pain and sweetness Startles. Raw and shocking, But still so sweet. Given the choice to foreknow the juice that runs down my chin Will soon be mingled with tears and lifeblood. Mine Yours Ours I still take the bite of Life With no hesitation. For I have come to just treasure the experience of life …all of it… Its raw, windswept, Sunrise-laden, barefoot shit and splendor. Time changes all. Into time everything is birthed Out of time, everything dies But is reborn again Like another moonsparkle on an ocean wave. We rise and shine and fall back into the great Sea to rise again Another way perhaps. But for now we shine and that is enough-.Jacob Nordby –

how to declutter ur mind

Here are ten tips on how to declutter your mind and get things in order: 1.Prepare a To-do List For some reasons, we are homo sapiens and not machines. It’s important that you create a list of important things to do on a daily basis. 2.Eliminate Negative Thoughts If you think you can’t, you definitely can’t. So it is important to think positive. Unless you give it a try, you will never know what your ability is. If possible, eliminate “I can’t” from your vocabulary. 3.Don’t Leave Things for Tomorrow If you think you are going to start jogging from tomorrow, it’s never going to happen. Be strong and don’t procrastinate. Leaving tasks for future means you are still unsure about doing them. Remove your doubts and do it today. 4.Decide on the Undecided Make a list of things on which you are yet to decide. These issues could be small or extremely important. Tackle the smaller issues first and then move on to the more important ones. If needed, take the help of your spouse, friend or colleague. 5.Go Through Your Wardrobe More often than not, we use only half the clothes in our closets. Organize your wardrobe and keep it neat and tidy. Make a list of clothes you wear on daily basis and set aside what you intend to wear on special occasions. Get rid of the rest of the stuff! 6.Meditate Nothing works better than meditation to declutter your mind. Set aside 15 minutes in a day when you can sit quietly, focus on your breathing and let your mind relax. 7.Fix What Needs to be Fixed Don’t wait for the moment when you need to use something to fix it, if it’s broken. Be it that wobbly table, broken latch or leaky tap, get it fixed in time and you will be a much more relaxed person at the end of it. 8.Let it Go Harsh memories, bitter experiences or maybe a bad day? Let go of these hurtful feelings and move it. Maybe it happened just to make you stronger. Don’t let it affect your present or future. 9.Take a Break Try not to work for long durations at a stretch. Take a short break in middle, walk in the corridor, take a tea break, and then get back to work. You will come back with higher concentration and higher will power. 10.Reduce the Amount of TV That You Watch Think about the programmes that you watch. Do they serve any purpose in your life and do you watch them because you have nothing else to do? By reducing the amount of time devoted to TV viewing, you will find that you have more time for important things in life.

https://payperpost.com/rAnK

Present Tense Affirmations I am changing my beliefs about money I always find a way to make money I am attracting money and growing my bank account I am a finely-tuned money making machine I am completely dedicated to acquiring more money I am totally focused on achieving financial success I am attracting large amounts of money into my life Money is everywhere I believe in myself and my ability to acquire massive wealth I have only positive beliefs about money

Present Tense Affirmations I am getting out of debt I always spend money wisely I know exactly where all of my money is going at all times I am on top of my finances I always find a way to put money in to my savings My mind is highly focused on getting out of debt I always handle my finances with care and attention I am doing whatever it takes to eliminate debt I am in command of my money I am always disciplined in how I spend my money Future Tense Affirmations I will get out of debt I am beginning to get out of debt I am developing a strong dedication to living a debt free life I am becoming more responsible with my money I will get my finances in order I am starting to effortlessly resist spending money on things I don’t need I will keep track of where I am spending my money I am moving towards a debt free life Each day I am becoming more financially healthy I will change my spending habits and take control of my money Natural Affirmations I will easily get out of debt I am naturally disciplined with my money It is important to me that I take control of my finances I enjoy spending my money wisely It feels good when I resist the temptation to spend money unnecessarily I am the kind of person who is just naturally good with my money Being financially healthy is crucial to my happiness I can effortlessly visualize what it will feel like to be debt free Others can see that I am always responsible with my money I find it easy to save money

When we know who we are, we can overcome our fears and insecurities. We surpass our smaller selves… The answers to the questions of what to say, what to do, whom to let in, and whom to keep out become a clear and simple matter of listening to our hearts. That inner voice helps us align with our purpose. The voice is there. We just need to listen to it. When we do that, we live in fearlessness.”

If we learn to open our hearts, anyone, including the people who drive us crazy, can be our teacher." ~ Pema Chodron Sometimes the lessons of patience, love and understanding can be found in the strangest of places.

How to Embrace Your Fears and Live a Meaningful Life

5 Steps to Face Your Fears The amount of fear you have to face when you dare to follow your dreams can be overwhelming. Here’s the reality: fear stops you from moving forward. It’s the killer of meaning, purpose and fulfillment. Fear wants you to be average, to stay at home, to quit. Fear wants you to buy into the lie. The lie that dreams aren’t possible. Below I share with you the exact 6 steps I have followed to push through my fears. Step 1: Write Down Your Fears When I first decided to leave education I had many fears. To this day I remember the wisdom of my father: Fear is a reality. If you don’t acknowledge it, you can’t conquer it. Fear is not something to be avoided. Acknowledge it, then you can conquer it. Take out a piece of paper and write down all your fears. Step 2: Identify Your Top Fears Looking at your list of fears, answer this question: Which of these fears would have the greatest positive impact on your life, if you could find the courage to push past them? Circle the number 1 fear. Step 3: Imagine Your Life Without The Fear What is courage? In my eyes, courage is the ability to move forward in the face of fear. If there is no fear, there is no courage. Write down what your life would be like if you conquered this fear. In doing this you are establishing a purpose to conquer these fears. Step 4: Break Your Fear Into Baby Steps Fear often tells us exactly what we need to do. Step 5: Take Action You can run through steps 1 through 4 but it won’t do a darn thing if you don’t’ take action. Whatever plans you developed from steps 1 through 4, go out and make it happen.

optimism

the most out of your life, optimism is key. Optimism here means a sense of unlimited possibilities about your future. It’s the belief that, when it comes to your future, nothing is impossible. Your surroundings might not be ideal, but that won’t hinder you from being what you’re supposed to be. Optimism will change the way you work. You will be energized. You will approach your days with enthusiasm. You will be more creative since you believe there must be a way. The road won’t be easy. You will have to go through difficulties. But having the right attitude is key. Put optimism in your arsenal. Believe there are unlimited possibilities about your future. Then, and only then, will you start making things happen.

Life will knock you down more times than you can possibly imagine. Don’t knock yourself down. Don’t avoid feeling embarassed because you’re afraid something’s not gonna go well. So what if it doesn’t go well? So what? You’re a wonderful, talented and really smart young being. Alright? Put yourself out there. Give yourself a chance."

Which Brain Trap is holding you back?

The five brain traps explained in Wired for Life are: 1.The Fear of Failure – stops people from taking a chance 2.The Fear of Losing Control – we affectionately know them as “control freaks” 3.The Fear of Standing Out – stops people from being authentic 4.The Fear of Missing Out - triggered by a scarcity mentality 5.The Fear of Facing the Truth – a common cause of the victim mentality

four commandments

1. Be present. 2. Seek to understand and accept. 3. Be compassionate, and passionate. 4. Do less.

how to distreess

1. Massage your ears. The ear massage is a fantastic way to release endorphins in your brain and make you feel good. The beauty is that it only takes a few minutes. Start by gently rubbing your earlobes with your thumb and index finger. Then squeeze the outer edges of your ears all the way to the top. These parts of your ears have tiny reflex points that can relax specific areas of your body. Finish by using your index fingers and middle fingers to massage behind the ears on the bony part of your skull. 2. Finger paint. If you thought that getting messy and painting with your fingers was strictly for kids, think again. Finger painting allows you to have fun, be artistic and play in a child like way. It gives you permission to express your creativity and spontaneity without expectations. So why not be the creator of some new abstract art pieces. Visit a nearby children’s store and pick up a set of finger paints – ages 10 and up. 3. Strip down your living room. Take note and see how much stuff you have laying around your house, especially your living room – the place where you often wind down and relax. Then, declutter and learn the powerful art of Minimalism. Get rid of anything and everything you don’t use or need. Give away or donate decorations and household items. An open and clean space creates a place of peace and tranquility. It’s also easier to relax when you are not surrounded by stuff such as laundry, work, electronics and even reading materials because your subconscious mind doesn’t feel like you have things to do. 4. Try laughing yoga. We all know that the power of laughter has a wonderful effect on our mood and is one of the best feel good things we can do. However, the opportunity to laugh like this doesn’t always come easily and often. A fun and crazy way to make yourself laugh uncontrollably is to find (google) a class, club or yoga studio in your area that offers laughing yoga. You may have to step out of your comfort zone but you will be in for a wonderful and hilarious surprise. 5. Procrastinate. Make a list of things to do and then don’t do it. Call it your procrastination list. Then make the decision to engage in something you really feel like doing. If and when you become inspired to do something on your procrastination list then go for it. Maybe you really don’t have to do those things on your procrastination list or perhaps someone else may want to do those things for you. I believe that if you’re not accepting, enjoying or enthusiastic about what you’re doing then you shouldn’t do it. By procrastinating you often let go of resistance and become more relaxed. 6. Be brutally honest. Have you ever felt frustrated with yourself because you wanted to say something to someone but didn’t in fear of what might happen, what that person might think or how you might make them feel. Instead of bottling things up inside you, which causes stress and tensions, why not let it go through the power of honest speech. Express your emotions and tell people how you really feel without being rude or obnoxious. Be loud and bold. Notice how relieved you feel. 7. Dance in the rain. How often do you see people getting upset and running for cover when it starts to pour? Next time it rains, have a little fun, get wet and do a little dance. Engage all your senses and enjoy the moment. Even sing if you want to. You will be surprised how refreshing and rejuvenating it is. For those of you who live in colder climates, try dancing in the snow or making snow angels. 8. Enjoy a staycation. Instead of travelling somewhere on a holiday, stay at home and enjoy a local vacation. To make it an adventure, get a map of some nearby hiking trails and plan some day hikes. If you’re in a colder climate consider cross-country skiing or snow-shoeing. Try a new activity such as outdoor photography. Visit some local cafes that sounds interesting and that you’ve never been to before. If you need a break from your kids, recruit a friend or relative to baby-sit. Have fun and get to know your area

defeat selfdoubt

Be bold, be courageous, be authentic and allow your life to reflect your deepest self! Hold self doubt’s hand as you skip down life’s path. I believe in you! Keep an event journal: If you are a person who experiences a lot of self doubt, then it’s time for a test. In the course of a single day, write down all of the things – simple and complex – that you accomplished without a hitch. Call on your cheerleaders: Often, our loved ones can see our lives much more objectively than we can. Being a natural introvert, I sometimes doubt my interpersonal skills, and when someone doesn’t respond to me in the way that I expect, I occasionally get paranoid. It always helps to call one of my best friends so that she can assure me that I do in fact have a lot of wonderful relationships in my life. Celebrate your successes: When a situation in which you doubted yourself turns out better than you expected, don’t just nod and smile and move immediately on to the next thing. Take a moment and reward yourself for a positive outcome. Do something you enjoy like going to your favorite restaurant or eating a delectable dessert. Taking the time to cement positive emotions in your mind will hopefully make the doubt disappear more quickly next time.

midlife crisis

Here are 10 suggestions to help make your crisis a catharsis and encourage you to take some small steps toward your new evolution. 1. If needed, seek therapy. 2. Focus on health. 3. Change your self-talk. We have to tell ourselves the exact opposite of these things in order to move forward. Take a statement you believe to be true about yourself at midlife and write it down. Now, rewrite it in a way that is affirming and repeat it whenever you start beating yourself up. 4. Practice self-compassion. 5. Try something new. 6. Give social media a break. 7. What are you looking at? 8. Find gratitude. 9. Make a change. 10. Not giving a damn. 11.count ur blessings

cheat sheet to master life-persist

•Ego. A real belief that you can be the best, against all possible rational evidence against this. Against everyone trashing you simultaneously. Add up all of the above and you get persistence. Persistence creates luck. Persistence overcomes failure. Persistence gets you experience. Persistence is a sentence of failures punctuated by the briefest of successes, and eventually those successes will start to propel you towards mastery. There's no answer at all. That's why it's called persistence. Because no matter where you are, there you are, doing what you always did. Not letting any of the above stop you. Using all of the above in your Mastery Arsenal to propel you to higher successes and deeper failures and then even higher successes. It's painful and brutal and no fun and nobody will ever understand why. And when you achieve success people will act as if it's the most natural thing in the world to have happened to you. Ultimately, Mastery = Mystery. You're going to break the sound barrier in some field where nobody has ever gone that fast or that far. You're going to find your own unique combination of passions that make you the best in the world at that combination.

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if you’re thrown into a difficult situation, you can immediately come up with ideas to get yourself out of Less. I’m trying to have fewer things in my life right now. This doesn't always mean fewer trinkets that shine on a shelf. It also might mean fewer things that upset me. Fewer people who bother me. Fewer regrets about things that are long dead and buried. Fewer anxieties about a future that may or may not exist. I find that if I dig deep and THROW AWAY ONE THING a day (on my shelf, in my head, an ugly memory in my heart, a small anxiety in my stomach, a frown, a doubt, an insecurity, a person who drains), then I wake up the next day a little more peaceful. A little more enthusiastic. A little happier. Happiness and enthusiasm compound into inner abundance. Inner abundance is the sun that lights up all the life around you. I don’t need to have so many opinions. The fight will continue with or without me, long after everyone in this universe cares." that situation, for instance, because your idea muscle is a machine at that point

our internal self-image controls: •What we do, and what we don't do •Where we go •Where we live •Who we end up getting in relationships with and how those relationships go •What we do for a living •How much money we make •How far we move up the business ladder •Whether we own a business or work for others •How much we weigh – and what kind of physical shape we're in •How often we have sexual relationships and the quality of them •How well we do at sports •Whether we play musical instruments •How well we perform at school •The state of our health •How we dress — what our personal appearance looks lik

Give to the Future: Author Nelson Henderson said, "The true meaning of life is to plant trees, under whose shade you do not expect to sit." What does this mean? There's a depth of meaning that we can bring to our lives when we take action for something greater than ourselves. Henderson's quote is about doing things in this life that will benefit people far after the time we have passed. A more general question might be: "Is there anything you're doing to make this world a better place for the generations to come?" Besides planting trees (which is a great thing to do and often has an immediate health benefit if you're doing it yourself) what about helping the disadvantaged children in this world? The children are the future generations that will be the future parents, grandparents and great-grandparents. Helping them get a more solid foundation and education can literally change the complexion of this world in the centuries to come. Consider today some ways you can think of to help the disadvantaged children in this world.

The Top 10 Big Ideas 1Commit to Yourself At the end of the day, what is your life about? It’s helpful to get clear on our underlying agreements with ourselves. Committing to an authentic experience of life will, guaranteed, take you into areas of discomfort as you face limitations that appear astonishingly real. However, if you’re here to be your true self, bring it on, right?! Going deeper into the truth of who we are and acting from that space requires courage, but will be the most freeing thing you ever do. 2Connection and Presence Living in the now is our foundation for entering everyday flow. Connection to the present moment is connection with our true selves. When we continually bring our attention back to the now, we cultivate authenticity and open up access to our intuition and to true joy in our lives. When we’re coming from SAM (Standard American Mindset), we’re often focused primarily on the future, and realigning ourselves with the now can be quite a paradigm shift! We don’t need to throw out all of our possessions, cash in our 401K’s and move to a commune to live intuitively, however. We simply start where we are and train ourselves to be here, realizing our security is in who we are being in the present moment. 3Question Your Thoughts Not only can we train our attention to focus on the present moment rather than on the chatter in our minds, we can question the thoughts that have become our jailers. Following the tenets outlined in Byron Katie’s The Work, I encourage you to begin to investigate those thoughts that keep you stuck (“there’s not enough money,” “I’m too old” etc.) and find out if they are really true before you believe them and allow them to run your life! 4Give Space to Emotions Like thoughts, emotions come and go, and fighting or otherwise attempting to avoid them doesn’t work in the long run. Embracing and experiencing our emotions in an environment of acceptance allows them to process and dissipate rather than festering and draining into other areas of our lives. In this class, I’ll share a tried and true method for embracing emotion in our lives on a day-to-day basis. 5What’s Your Problem? Realizing that problems are only in our minds is such a relief! It’s only a problem if you think it is! Addressing situations within which you would like to see change starts with accepting and acknowledging what’s there and then taking a step from inspiration—here is where true transformation takes place. Reacting in anger or frustration only leads to more anger and frustration, which isn’t the best space to negotiate from! Calm presence, on the other hand, can be a powerful platform. Let’s break it down and see that there are no problems, there are only situations with corresponding actions to take or not take. 6Mind Your Own Beeswax So many of the situations we deal with in life are not really our business and can suck up so much of our time and energy! Often our actions in these circumstances masquerade as “helping” or “being nice.” When we are in judgment of what others should do or be, we’re mucking around in someone else’s beeswax. This distracts us from our own lives. When we can begin to get a feel for what is “ours” and what isn’t, we’re doing ourselves and everyone else a huge favor! 7Let the Chips Fall We often act from an underlying need for acceptance or approval, which poisons otherwise authentic actions and relationships. Learning to let others experience their own lives without our “management” can feel uncomfortable at first, but is actually an act of love. This allowing is both freeing and necessary if we want to act freely from intuition. 8Plans Shmans Does living intuitively require scrapping all plans and living moment-by-moment? Yes! And no! When our actions and inspirations arise from our true selves rather than from ego identity, we often “download” entire visions for projects, actions and adventures. When we’re following those feelings and living out those visions, our brains can be very useful tools as we’re enacting whatever we’re inspired to do. “Plans” may very well emerge in that context. However, we can only plan from what we already know, and life has a way, especially when we’re living intuitively, of bringing about circumstances that blow our small-minded plans out of the water. Plan for openness! 9Show Up How many times have you heard the mantra, “Just show up”? It’s key! When your intuition calls you to write, sit down at your laptop! If it inspires you to make a U-turn, whip the car around ASAP! Showing up means following the feeling without thinking about the “how” or “why” of it. It’s very common to have an intuition and then to smash it right out of the gate because it doesn’t make any logical sense or you can’t imagine how it will ever happen. Your expanded self will guide you! By showing up and taking one small step after another, guided by your inspiration, voilà! You’ll soon find yourself in a world of opportunity you could never have dreamed up. 10Reflections and Synchronicity Many spiritual leaders remind us that the outside world is merely a reflection of our internal experience. Following your intuition on a daily basis will give you a supercharged experience of this phenomenon! Additionally, you’ll start to notice odd, joyful and almost magical “signposts” showing up in your life. Carl Jung noticed this, and coined the term “synchronicity.” Indeed, when we’re following our inner wisdom, synchronicity happens, doors open and support appears all around us. So much fun! Living from intuition is not for everyone. It’s not inherently inferior or superior to living any other way. However, those of us who feel drawn to and choose the path of waking up to ourselves will face some specific and universal challenges. This class will introduce some ideas for addressing those challenges and sprinting ahead into a truly authentic life!

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habit of resilient people

. They don't listen to the negative voices in their heads 3. They are comfortable not knowing everyone needs “to [be able to] speak on any particular issue without being fully prepared. To be flexible and articulate and confident enough,” even when you don’t know everything, because “we can’t know everything.” They Let Go of... the “Yeah, But...” ” Yours might be related to being too old or too young, you might come from a culture that encourages you not to step into the spotlight or from a family that tells you it’s not polite to brag. You might think you don’t have a college education, or you may be worried that others won’t like you if you stand out from the crowd or say something controversial. Or you may have watched other leaders get attacked or vilified for their ideas and worry the same might happen to you.

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habits to chuck

here are six habits you should nix early in your career to ensure you aren’t being counterproductive in your pursuit of success: 1. Not taking your lunch break You want to show your manager you understand meeting deadlines is crucial, and sometimes it means skipping your lunch to get that report done by noon—but every day shouldn’t look like this. On days you don’t have tight deadlines, take a break to replenish your mind and body. The company isn’t going to plummet in stock if you take 30 minutes to eat your sub sandwich. Eat your lunch and enjoy every bite. Take some time to step away from your desk, go chat up another coworker and enjoy the break. 2. Answering emails after hours Your personal time is just that—personal. It’s your time to spend doing what you love to do, whether that’s hiking or lounging by the pool playing Candy Crush. And what you love to do probably doesn’t include monitoring your work email like your life depends on it. Relax. Work-life balance is a must. There are times when you’ll need to be on-call for a project that’s extended itself after hours. Other than those times, toss your work phone aside and make a point not to look at it until the next business day. Your boss emailing you pictures of her vacation to Mykonos doesn’t warrant an immediate reply. 3. Not using your paid time off One of the best parts of the benefits package is the vacation time! But what’s fun about it if you never use what you’ve earned? You can and you should use your vacation time. All of it. The constant workload will often make you feel there will never be a perfect time to break away and go surfing in Maui, but the truth is there’s never a perfect time to do anything in life. The work will always be there. Set aside some time with your manager early on to discuss your vacation plans and all the projects that need to be completed before your trip. Simple. 4. Over-explaining yourself You need to go to the doctor because you’ve been experiencing an annoying pain in your leg. Does your manager need to know why you have to leave early to go to the doctor? Absolutely not. Sometimes we over-explain our situation to our employers to prove why we need the time off. A 12-minute synopsis is unnecessary. Things that happen in your personal life are your business. Providing a doctor’s note is the best way to show you’re being honest. 5. Not speaking up in meetings Maybe you’re the newbie at the company or you just got promoted to a new division, but it’s not an excuse for not speaking up at every opportunity when you’re invited to a meeting. Never underestimate the importance of what you have to contribute. Your creative idea could help launch a viral social media campaign. More often than not, someone else will say the exact thing you were terrified to say, and everyone will end up loving the idea. Don’t let this happen; own your ideas and speak confidently about them. 6. Taking on more work than you can handle You’re only one person. You can’t do all the work by yourself. You shouldn’t have to, either. Sure, you want to impress your manager and other colleagues by showing them you know how to work efficiently and can handle your workload, but never compromise the quality of your work because you have too many other tasks to complete. It’s okay to speak up and let your manager know when you’ve reached your capacity on the tasks you’ve been assigned. Speaking up, expressing concern about your workload and prioritizing your tasks will make you look responsible rather than incompetent.

how to be work better

■TRACK CONTEXT – Spend time noticing what’s happening around you and spotting the critical moments that could lead to something important. Scanning both the internal and external environments to understand trends and relevant events. ■SET GOALS – Take steps to define priorities and select goals that are supported by the context and aligned with the vision. Goals are created independently and collaboratively and they are always connected to a desired outcome. ■CLOSE GAPS – Intentionally manage the gaps as barriers emerge, context shifts, and alignment and shared commitment to goals waive

be brazen

Step 1) Getting Crystal Clear First order of business is clarity. What is keeping you trapped? What do you really want? We will examine the truth about where you and where you want to be. So you can begin closing the gap with purpose and direction. Step 2) GETTING RE-ACQUAINTED WITH YOU And the magic begins! In step two we start to uncover your strengths (you won’t believe they have been hiding in plain sight all these years!) so you can start to build your biz or project around them. Step 3) GETTING A SENSE OF DIRECTION I bet you didn’t realize you already have all the answers? You just don’t know how to access them…yet. This step is about self coaching, the key techniques that will keep you connected to your truth, 24/7. Step 4) GETTING BRAVE Fear is not the enemy. All successful women on a mission know this. It’s what we do about fear that sets us apart. In step four you’ll uncover the resources you need to start playing big, taking risks and making the impact you need to create results. Step 5) GETTING PERSISTENT Humans are like bicycles. You need forward momentum or else you fall down. In this step, I show you what to do when you feel stuck so you can keep moving towards your best life. Step 6) GETTING PLAYFUL None of this would be worth doing if it weren’t any fun. Play is great for it’s own sake but it is also the key to innovation, creativity, self-discovery and growth – and kick ass problem solving! In this step we make sure play is a primary part of your life as you move forward with clarity, purpose and direction towards your dreams!

3 things in a man

I. Protector Men must be capable of protecting their women. It is often said that men are territorial. It is not only a widely accepted generalization but an encouraged one. So does it mean that all men should have the strength or the will to fight for anything worth a skirmish? Well, all men must priest They may seem a bit of a loser, but they are indeed wise beyond their own age. It all makes sense when women actually starts asking, "is that man capable of becoming a wise father to guide my children?" good provider is someone who have a decent high-paying job, simply having enough money to take his girlfriend on a vacation to Hongkong or Paris. It matters most where and how he gets his money, not just how much he gets for it.

how to prevent panic attacks

. Walk around with a big water bottle I love this because it’s cheap and easy. The next time you’re worried that you might be on the verge of having a panic attack, drink a full bottle of water (or TWO full glasses of water) – one gulp every three seconds. This is a great way to slow down and normalize the pace of your breath, which will naturally calm down your heart. 2. Cut down on stimulants A lot of people I’ve talked to who have panic attacks are either consuming too much caffeine (1 cup per day is enough to push you over the edge), too much aspartame (diet soda = poison), or smoking marijuana regularly (weed can crank anxiety up to 11). And of course, they overlook these facts and wonder why their body is freaking out. When your body starts tweaking out, that’s its way of signaling that something is wrong and you need to SLOW DOWN. I love coffee, but I had to cut it out of my system. I was drinking 3-5 cups per day, and wondered why I felt so awful. Within one week of removing caffeine from my system, my hands stop shaking. I stopped feeling jittery. I calmed the hell down. Now, I only have a maximum of one HALF cup of coffee (I pour the other half out), or I just drink water. Take stock of what’s going into your bloodstream every day. Are you consuming caffeine? Aspartame? Marijuana? Other drugs? If your body is freaking out, that means something is wrong. Kick that stimulant out of your system for a week. Assess how you feel at the end of the week, and then reintroduce the substance by taking a normal dose you’re used to taking. If those panicky feelings return with 1-2 hours, you’ve found the culprit. Limit or eliminate that substance as much as you can. 3. Daily PLAY As my mentor Tim Ferriss told me, “Getting daily exercise is 80% of the battle” for reducing your anxiety. And I agree. The problem is that most people associate “exercise” with “chore” or “punishment.” But it doesn’t have to be that way. Exercise can and should be fun! Set aside just 20 minutes each day to move around and get your heart pumping. I like running around outside while playing a game with a friend (I love playing catch with the Aerobie flying ring – it’s a fun, social toy that naturally forces you to exercise). If you can’t do that, go lift heavy weights at the gym for just 20 minutes (three sets of 8 reps -- deadlift, squat, or kettlebell). Just do SOMETHING each day to get your body moving and your heart pumping. It doesn’t have to be perfect. It doesn’t have to look good. You just need to MOVE and have fun for 20 minutes (just 1.2% of your day!) 4. Get better sleep If I had to recommend just ONE change that will improve the quality of your sleep (apart from daily play and eliminating caffeine), it would be this: Stop looking at screens past 9:00pm -- NO EXCEPTIONS. Seriously, the internet will still be around tomorrow. I know the temptation to be connected 24 hour a day is strong, but don’t you truly want to overcome your anxiety? Well, it requires some sacrifice. That means NO MORE SCREENS OR BRIGHT LIGHTS AFTER 9:00PM. I use the Commit app ($2.99) to remind me, every night, to stop looking at screens. It works. Don’t worry -- you’re not going to miss anything important. No calls, no text messages, no emails are going to come through after 9:00pm that will change your life. Plus the light on your screen is just going to wake your right back up again if you check it at night. Value the good night’s sleep more than being connected. Make the choice to take care of yourself. 5. Vitamin-B and fish oil People who are super stressed out (i.e. people who have panic attacks) have vital nutrients in their brains that are being rapidly depleted. That’s what happens when we’re stressed – we drain our body’s resouces. Fortunately, you can replenish your brain within a few weeks by taking a Vitamin-B complex pill (I prefer TwinLab) and a few servings of fish oil (I like Coromega squeeze packets) every day. It only costs like $2 per day to take this stuff, and you can buy them at Whole Foods or on Amazon. Just remember: It takes a week or two to feel the effects, so stick with it. Trust me, your brain will thank you. 6. Mock your worries This one is kind of tough, but 100% worth practicing… Ever notice how much you resist your “bad” thoughts? How much you want them to change into perfect silence, or perfect peacefulness? It’s your RESISTANCE to your own thoughts that’s making your mind seem like such a scary place. You’re trying to run away from yourself, instead of leaning in and playing around with your thoughts! It might be hard to remember this sometimes, but it’s just YOU up there. And even though you’re scared of bad things happening (going crazy, death, “the end is near”), the fact is that those bad things ARE NOT ACTUALLY HAPPENING RIGHT NOW. They are just a string of words and images swimming around in your mind. And you don’t have to take them so seriously. How you respond to your own mind is a choice.... Your thoughts aren’t “good” or “bad”; they’re just thoughts. You don’t need to resist them or make them perfect, or even assign them any value. You can treat them with detached indifference. They are background noise – a petulant child that’s screaming and trying to distract you. And instead of frantically trying to get the child to shut up and leave you alone, you can choose to PLAY WITH IT. This might seem crazy, but it worked for me...

execercise

Close your eyes. Call up the face of someone still alive who years ago did something or said something that changed your life for the better. Someone who you never properly thanked; someone you could meet face-to-face next week. Got a face? Gratitude can make your life happier and more satisfying. When we feel gratitude, we benefit from the pleasant memory of a positive event in our life. Also, when we express our gratitude to others, we strengthen our relationship with them. But sometimes our thank you is said so casually or quickly that it is nearly meaningless. In this exercise … you will have the opportunity to experience what it is like to express your gratitude in a thoughtful, purposeful manner. Your task is to write a letter of gratitude to this individual and deliver it in person. The letter should be concrete and about three hundred words: be specific about what she did for you and how it affected your life. Let her know what you are doing now, and mention how you often remember what she did. Make it sing! Once you have written the testimonial, call the person and tell her you'd like to visit her, but be vague about the purpose of the meeting; this exercise is much more fun when it is a surprise. When you meet her, take your time reading your letter. This somewhat self-consciousness-inducing exercise, Seligman promises, will make you happier and less depressed a mere month from now. He then suggests a complementary second practice – the "What-Went-Well Exercise," also known as "Three Blessings" – based on the interventions he and his team at the Positive Psychology Center and the University of Pennsylvania have validated in the random-assignment, placebo-controlled experiments they have been conducting since 2001 to study changes in life-satisfaction and depression levels. He contextualizes the value of this exercise amidst our worry-culture and age of anxiety: We think too much about what goes wrong and not enough about what goes right in our lives. Of course, sometimes it makes sense to analyze bad events so that we can learn from them and avoid them in the future. However, people tend to spend more time thinking about what is bad in life than is helpful. Worse, this focus on negative events sets us up for anxiety and depression. One way to keep this from happening is to get better at thinking about and savoring what went well. For sound evolutionary reasons, most of us are not nearly as good at dwelling on good events as we are at analyzing bad events. Those of our ancestors who spent a lot of time basking in the sunshine of good events, when they should have been preparing for disaster, did not survive the Ice Age. So to overcome our brains' natural catastrophic bent, we need to work on and practice this skill of thinking about what went well. He then offers his empirically tested antidote: Every night for the next week, set aside ten minutes before you go to sleep. Write down three things that went well today and why they went well. You may use a journal or your computer to write about the events, but it is important that you have a physical record of what you wrote. The three things need not be earthshaking in importance ("My husband picked up my favorite ice cream for dessert on the way home from work today"), but they can be important ("My sister just gave birth to a healthy baby boy"). Next to each positive event, answer the question "Why did this happen?" For example, if you wrote that your husband picked up ice cream, write "because my husband is really thoughtful sometimes" or "because I remembered to call him from work and remind him to stop by the grocery store." Or if you wrote, "My sister just gave birth to a healthy baby boy," you might pick as the cause ... "She did everything right during her pregnancy." Writing about why the positive events in your life happened may seem awkward at first, but please stick with it for one week. It will get easier. For those of us able to quiet our inner culturally-conditioned cynic who judges and dismisses such practices, Seligman promises that we'll be "less depressed, happier, and addicted to this exercise six months from now."

1) TIME: What do you really want to do with your time? Look at your plans for today, this week, this month, this year? Does the way you’re spending your time fit with your longterm goals and dreams in your life? Unless you start tweaking your schedule, bit by bit, to honour those things that REALLY matter, you won’t be able to create the life of your dreams. 2) RELATIONSHIPS: Who do you really want to spend time with, who really adds to your life? We’re creatures of habit, often we spend time with the same people simply because that’s what we’ve always done. The people around you mold you into what you’re becoming, right now. If you’re spending time with someone, think about it – would you want to become more like them, or not? If not, be conscious of the amount of precious time you spend with that person, and also look for some people to spend time with, who are closer to who you would like to be one day. 3) ACTIVITIES: What do you want to do more of? 4) What do you want to do less of? Make a list of each of these two categories. Now, look at your schedule for the week or month, and see what you could delete and add, based on your answers to these two questions. 5) HEALTH: What’s the one big health change you could make that would make the most difference to your quality of life? Once you’ve decided what that is, what is a way that you could start to make this change, in a way that would be enjoyable and realistic for you? Dramatic changes that require a lot of sacrifice or pain generally won’t work. 6) SELF-IMAGE AND CONCEPT: Who do you want to become in the next year? 7) What do you want to change about yourself the most? Imagine yourself 12 months from now – who would you like to be? More importantly, what steps would you have to take between now and then, to become that new you? Would you need to take a course, take a risk, take a trip…what do you need to do? 8) PURPOSE: If you could choose to get one thing out of this year, what would it be? How do you feel when you wake up in the morning? Are you enthusiastic about your days? I used to have to drag myself out of bed, when I was “off-purpose”, doing things that didn't fit with my personality, sense of meaning, or best skills and passions. Now that I’ve found my purpose, which is inspiring and helping others to live happier, healthier more fulfilling lives, I love my work so much that I have to force myself to get enough sleep and stop and eat and play! 9) VALUES AND PRIORITIES: If you suddenly found out this was the last year of your life, what would you do? (Besides racking up your credit card - BTW that is not an appropriate answer!) Who would you spend time with? What would you spend your time doing? Begin to incorporate these very things, into your life now, if you want to live a life without regrets. 10) VALUES & PRIORITIES: What have you been putting off for “Someday” that you could do, instead, this year? Or this week? The next time you hear yourself saying “yes, we should really do that,” or “I’d love to do that, someday”, find a way NOW to start doing it, even in the smallest of ways. Don’t say to a friend that you must get together more and then forget about it – plan that lunch now, even if it’ll be months from now.

How? A) Relax your mind. Breathe deeply. Enter a meditative state. B) Dare to think about your most painful incidents. C) Force yourself to answer the following: What is a positive and/or lucky way to learn from the past and thereby attain some gain in my pain? List five positive lessons—so you can start to forgive your past—and move forward in a more positive direction. After you get done blaming your past for present pain, you must also accept some responsibility. After all, you’ve been an adult (or adult-ish) (and maybe even just plain ol’ doltish) for a while now. Although your troublemaking subconscious has gotten you into some painful relationships and challenging situations, the time has come for you to show your cerebrum who’s boss and stop allowing those painful misadventures. How? A) Next time you’re tempted to settle for a pattern of pain, repeat the following mantra: “I am not my past behavior. I am not my past failures. I am not how others have at one time treated me. I am only who I think I am right now in this moment. I am only what I do right now in this moment.” B) Find examples of consistently happy, loving couples, and truly happy people. Spend as much time as possible with them so you can start to shift your belief system to what “normal love” and “normal happiness” are. Over time, you will begin to view highly positive situations as examples for your new normal. The more you witness positive examples of love and joy, the more opportunity you will have to change your belief system about life—and thereby start to change your “masochistic equilibrium.” C) Talk with any family members you feel that you can be open with about this concept. You’ll find that the more you can be honest about repressed feelings and share them, the less troublemaking your subconscious will need to be. D) Recognize that you have triggers that remind you of past pain and might thereby create a downward spiral of negative thinking and behavior. Clear your life of these depressing triggers. For example, you might want to remove items from your home that your ex-spouse has given you. Instead, get “trigger happy” and focus on positive triggers that remind you of all your happy relationships. For example, you might want to put up photos in your home that represent happy times, happy people, or happy philosophies you want to live by. E) Finally, there’s an added sneaky reason why painful patterns form: a theory à la Carl Jung. He believed that our lives need meaning and purpose. If we don’t have meaning and purpose, we acquire a bad habit in order to create drama and excitement—so we feel like there’s something interesting and entertaining happening in our life—even if it’s a bad exciting thing. Jung’s name for these patterns of “enterpaining” situations was “low-level spiritual quests.”

The Secret of Getting things done is....Action! Action! Action! Learning does not stop at the schoolhouse door or at graduation. Lifelong learning is the only vehicle to positive growth & change that is available. Each day is a new beginning and a new opportunity to create the person we desire to become. Remember, life isn't finished with us until we are finished with life. You need to condition your mind with positive attitude towards success. Have an idea, create a plan for its achievement, and work the plan. THOUGHTS + ACTIONS = SUCCESS Do you have a plan, Pradipisking ? Have you written it down ? Do you read it several times daily. Are you conditioning your subconscious mind to open the door when opportunity knocks. ? Be continuously aware that we think about what we become. Thinks about success. Think about opportunities. Think about positive responses to negative world conditions. Position yourself for greatness and then make it so! We truly are the creators of our future. Why not create a positive one? Your assignment Pradipisking ,is to write down your plan, read it daily until it crystallizes in your subconscious mind, and simultaneously act on the plan however you are able. Dig into your plan deeper & deeper and before you know it , you will be living the life you like.

Marianne Williamson said, "Love is what we were born with, fear is what we learned here." Consider where you learned some of your fears: was it from your family of origin, your religious institutions, or maybe a past trauma? Avoiding fear only perpetuates it, but one thing that can help is to allow fear to arise in a different way. In the "Befriend Your Fear" chapter of The Now Effect I suggest a simple practice: "Breathing in, I feel the fear, breathing out, I hold it with a heart of compassion."

) SLEEP. Kyle didn't have a sleep routine. He stayed up late and went to bed at random hours each night, checking his laptop and cell phone while he was laying in bed. He also occasionally drank coffee and energy drinks late in the day, which gave him a boost of caffeine that remained in his bloodstream for several hours. My recommendations: Set a daily reminder on your phone to GET READY FOR BED at the same time every night (say, 9:30pm). Drop whatever you're doing, brush your teeth, change out of your clothes, then get in bed. Don't stare at bright lights (i.e. screens) for at least one hour before going to bed. Plug your cell phone charger far away from your bedroom, so you can't be tempted to check it while lying in bed. Download the Flux app (justgetflux.com) to have your computer screen automatically turn off the blue light in the monitor and switch over to an amber hue in the evening. Cover up all the windows in your room. Make your room as pitch black as possible (cover up any source of light, including digital clocks and the light on fire alarms) and lower the temperature (68 degrees is ideal). Finally, take a 20-minute nap after lunch, laying on your back and covering your eyes with a pillow (I do this every single day). Don't TRY to fall asleep; just observe the rhythm of your breathing so you can relax. Avoid alcohol during the week (it disrupts your sleep if you drink within 4 hours of going to bed) and DON'T drink caffeine past 4pm. 2) DIET. Kyle is mostly vegetarian and believes he's eating healthy. He mostly eats fruit, vegetables, tofu, and sandwiches. He drinks water, Diet Coke, and coffee. He rarely eats meat, avoids food with tons of sugar, and limits his drinking to a few beers on the weekends. But there are a number of problems with his diet: (1) He's consuming toxic and unnatural substances every day -- specifically food and drinks that contain gluten, which tears up the intestines and drastically lowers energy levels, and drinks with caffeine and aspartame, which fuel his anxiety. (2) He is completely deprived of healthy sources of FAT (critical to keeping the brain functioning properly), and vital nutrients that can only be obtained by ingesting animal sources. My recommendations: Don't eat or drink anything with wheat / gluten for six weeks (no bread, pasta, pizza, beer, ketchup, mustard, soy sauce, BBQ sauce, processed meats). Check the label for the words "wheat" and "gluten" before you eat anything (when I went 40 days without gluten, my energy and happiness went through the roof). Here's how I eat during each meal now- I have one "happy" meat source (cage-free eggs, grass-fed beef, etc.), eat a ton of one type of vegetable, and have a handful of a healthy side (like blueberries or almonds). I also aim to eat a lot of fat at lunch and dinner by cooking with Kerrygold butter or coconut oil. I only drink water, coconut water, or tea (no milk-based drinks, sodas, and limited caffeine). If you want, you can cheat for one day of the week with wine, hard alcohol, chocolate, etc. Just don't have wheat or anything with gluten for six weeks. It's a challenge, but it's totally worth it. 3) FIXING NUTRIENT DEFICIENCIES. I can almost guarantee Kyle is deficient in vitamin B-12, which can only be obtained through meat or supplements. B-12 is extremely important, because if you don't have enough, your anxiety is amplified and your brain ages twice as fast (yikes). When I got my micronutrient test, I discovered I was massively deficient in B-12, even though I was eating meat regularly! Once I started supplementing, I felt less anxious and less fatigued within one week. Kyle might be deficient in a few other key nutrients, which are rapidly depleted when a person's mind and body go through extended periods of stress. My recommendations: If you can afford it, get a micronutrient deficiency test through your doctor or a lab testing service (anylabtestnow.com). But if you can't, I'd suggest taking a vitamin-B complex pill and fish oil every day for the next month (which will cost you roughly $1.33 per day). Those are two of the most common deficiencies that anxious people have. I take TwinLab's Stress B Complex Caps ($20), and Coromega Omega-3 Squeeze Packets ($20). You can find them both on Amazon or at Whole Foods. Within 30 days, your brain will feel much more at peace. 4) PLAY / EXERCISE. Kyle is sedentary for most of the day, because his work requires him to sit and type. He goes on long runs a few times each week, but thinks he should be exercising more. For fun, he goes out with friends to movies and concerts, and enjoys reading at home. He feels anxious around people, and worries about "cracking" (making a fool of himself, breaking down). My recommendations: Exercise is SO important for curbing anxiety (I try to lift heavy weights 3-4 times per week). But exercise isn't sustainable if it feels like a miserable chore. Exercise should be fun; it needs to be play! Running can be fun for some people, but for me, it's torture. That's why I play homerun derby, catch, basketball, and other games that are fun and mildly competitive. If you're going to run, do it while playing a sport -- sprinting in short bursts is much better than jogging (who looks healthier in the Olympics: long-distance runners or sprinters?) Sign up for a co-ed sport where you'll have to run around and wear yourself out (you'll get to have guilt-free fun each week and make friends this way). Or just buy an Aerobie flying ring ($9 on Amazon) and play catch with a buddy. And when it comes to social anxiety, it's extremely easy to stave that off by spending more time around loving people who accept you and want to have fun. Make the effort to see someone you care about every day, and bond with them while playing. Oh, and stay off your cell phone - stop Instagramming your play and just PLAY! 5) CUTTING OUT THE NEWS. Kyle finds himself reading/watching news stories about school shootings, local crime, corruption, the wavering economy, etc. And even though it makes him feel scared, he believes it's important to stay informed. The TV programs he regularly watches are about zombies and the apocalypse. He also plays video games about war, like Call of Duty. My recommendations: The thoughts you allow into your conscious mind determine the quality of your life. You are what you think. And if you give the news permission to determine what you're thinking about, I GUARANTEE you are going to feel scared, depressed, and anxious. That's because it's in the news' financial interest to shock you and grab your attention; they only stay in business when you see their advertisements! If you're still under the assumption that you need to know "the truth" and that you can actually get it from the news or some conspiracy website, it's time to let go of the witch hunt. You will never know for sure what's going on in the world -- ever -- but that lack of knowledge shouldn't affect how you live your life RIGHT NOW. Stop worrying about the news, it's just noise. Make a conscious effort to cut the news and other scary content out of your life, and replace it with things that will make you happy (positive books, uplifting music, inspiring films -- anything but anxiety-inducing content). Only allow good stuff into your mind; keep the stuff that makes you feel bad out (at least for the next month). # # # And those are my top 5 anxiety killers: - Sleep - Diet - Fixing nutrient deficiencies - Play / Exercise - Cutting out the news

Have you noticed that you often fall into a pattern of all or nothing thinking? Do people sometimes tell you that you are too simplistic in your judgment of a situation or a person? Black and white thinking is one of the cognitive distortions that the human brain generates. 'Cognitive distortion' sounds like a bad thing, but it isn't necessarily bad. It's just a way that our brains have evolved over millennia to simplify things for us, so that in a complicated (and possibly dangerous) situation we can make a snap judgment and act quickly for our own safety. It works very well. Why we're hard wired to see the world in black and white Think how often, in the long course of human history, a human being walking along has spotted something long and thin and black on the path. Is it a stick? Is it a poisonous snake? What are the consequences of coming to the wrong conclusion? It makes sense for us, more often than not, to conclude that it's a snake, and leap out of the way quick smart. Even if it's only a stick, we haven't lost anything by our leap. Our brains 'know' this. So we're hard wired to look at the world in very clear cut terms of 'threat' or 'safety', because this is an essential survival tool. All or nothing thinking has serious limitations But you've probably heard that old line "When your only tool is a hammer, all problems look like nails." The threats we face in modern times are not usually dangerous animals. It's more likely to be a bullying boss. Or a cheating partner. Or financial worries. Black and white thinking is really no help in dealing with things like that, because the threats involved are not instant life or death choices. Not only is it no help, it can lead us into depression. And depressed people are even more likely to think in these extreme terms than those who are not depressed. So a vicious circle gets set up. When you're facing a complicated problem, like noticing that you're not getting promoted and wondering if it's because a work colleague has taken a dislike to you and has been turning your boss against you or because you're not doing the job very well, you need a different way to think about things. You need to be able to see many aspects of a situation, and weigh them all up, and come to a considered conclusion.

10 Thoughts to Remove from Your Mind

Here are some thoughts to avoid so you can transcend the hell out of failure. 1. “I already know everything I need to know.” Often the most stubborn people struggle with failure and setbacks. When we assume we already know everything there is to know it makes it difficult to understand why we aren’t succeeding. How to reframe: People are always learning. If something isn’t working for me, there is probably another way to look at things. I am constantly learning each and every day. “If your mind is empty, it is always ready for anything, it is open to everything. In the beginner’s mind there are many possibilities, but in the expert’s mind there are few. ” ― Shunryu Suzuki 2. “I don’t need help from anyone. I can do this on my own.” When we are unwilling to seek out and accept the help of others we are basically deciding to learn the hard way. We all need help from others, whether it’s emotional support or actual resources. No one made it to the top without the help of others. How to reframe: It is okay to ask for and accept help from others. It is actually more courageous to seek help than to deny I have a problem. Getting assistance from others is a necessary step in reaching my potential. 3. “I should always be in control.” If there is one thing constant in life it’s change. There are many things out of our control and learning to accept what we cannot change is pivotal in overcoming life’s obstacles. Learning to let go allows us to live with greater peace of mind. How to reframe: I am adaptable and able to change along with my circumstances. I will focus on what I can control and accept what I cannot change. 4. “If I fail it means I’m a failure.” There is a big difference between making a mistake and failing to reach a desired outcome, and actually viewing ourselves as a “failure.” We will fail but that is a part of the process. Who we are doesn’t change because of our mistakes. How to reframe: I may not like to fail but it is inevitable and I can find the silver lining. When I fail, I will learn what I can do different next time. I will use failure as my teacher. “Don’t be afraid of missing opportunities. Behind every failure is an opportunity somebody wishes they had missed.” – Lily Tomlin 5. “I’m not smart enough, old enough, rich enough… (You fill in the excuse).” There could be countless reasons why you’re not ready or prepared to achieve your goals. Notice your excuses. Determine what limiting beliefs are holding you back and realize the lies you are telling yourself. Reframe: I may not have the ideal circumstances but I will use what I have and be the best I can be. I will stop making excuses and following beliefs that don’t serve me. 6. “I’ll never get over this problem.” This is a classic pessimistic interpretation. If we believe things will never get better we won’t be very motivated to work through problems. No problem lasts forever unless we make it a problem for forever. Reframe: No problem is permanent. I can deal with whatever I am facing. It may not be easy but I know that all problems pass with time. 7. “My circumstances won’t allow me to do that.” Many times we blame our environment on our failure. We use our job or boss as the reason we can’t get ahead. We even go as far as to blame society for our own issues. Talk about giving away accountability and power. Reframe: I am the co-creator of my life. My circumstances do not define me. I will take action and create the circumstances I desire. No more letting my external world determine my state of mind. 8. “I have never been the type of person to do that.” It is easy to base what we are capable of doing in the future on what we have done in the past. If I have failed at something over and over again, it is easy to assume I’m not meant to do it. It is a fact that learning anything requires practice and with enough practice we can do just about anything. Reframe: I will let go of my past identity. Just because I haven’t accomplished my goals doesn’t mean I never can. The past is in the past, and I will take the necessary steps to mold my skills, talents, and traits. 9. “I not good at dealing with stress.” We can all learn to manage stress more effectively. Frankly the more stress we deal with effectively the more natural it becomes. We can all learn new ways of thinking and behaving to help us handle stress, and ultimately build up a stress tolerance. Reframe: Stress is normal and healthy as long I learn to cope with it. Stress exists to communicate what my needs are. I will listen to my stress and find a healthy way to cope with it. “I don’t know the key to success, but the key to failure is trying to please everybody.” – Bill Cosby 10. “What will other people think of me?” Worrying about what other people think of us is part of the human experience. We tend to want people to like us and approve of what we do. However, this is also a trap because we may sabotage our own wellbeing and success if it means someone else will give us approval. Reframe: Other people are more worried about themselves they are about me. I need to focus on what I think of what I do. I will follow my truth despite disproval from others. I will live with integrity.

Positive Thinking When you employ the power of positive thinking, how do you apply it? Are you working to overcome a limiting mindset or to adopt a positive one? Do your positive thoughts include pictures, sounds and feelings? While you’re at it, what is your vision for your life based on? Did you form it around your past, your present or your future? You and I have these movies we play in our head. They start with a dialog and then move into pictures. Then they become moving pictures, and finally, we attach feelings to them. Motivated by our personal vision These mind movies and the feelings that come with them are what I like to call our personal visions. They are three-dimensional and they have feelings attached. These personal visions are also great motivation generators. The energies that fuel our ability to attract and our ability to act grow out of these visions. The degree of contrast between what is actually taking place in our life now, and what we envision achieving, motivates us to close the gap as we move towards that vision. These positive energies can be defined as: Enthusiasm Physical Energy Courage Persistence Confidence Conviction Creativity Focus + Visualization + Belief = Success

Learn to meditate effectively. The mind is naturally a very noisy machine which wants to move from one subject to another like an unchained monkey. One must learn to restrain and discipline it if one is to achieve anything of substance and to be peaceful, Meditation for 20 minutes in the morning and 20 minutes in the evening will certainly provide you with exceptional results if regularly practiced for 6 months.

1. A boring, safe life. There you go, I said it. If you want the boring option then go right ahead, stick with what you know. 2. A life without surprises & excitement. Stepping outside of your comfort zone makes life interesting! It means you get to experience new things and life will constantly surprise you! 3. A life led by fear. If you choose not to step out of your comfort zone, you’re essentially being ruled by fear. Your fear is stopping you from exploring. This is not a very nice way to live. 4. A life of jealousy where you are constantly wishing for other people’s lives. The easiest way to put a stop to jealousy is to get out there and create the life that you dream of! 5. A wasted life! Don’t waste your life by settling for less than you deserve. Life is supposed to be fun and exciting and an adventure! Choose the kind of life you want to live.