Lifestyle, Health, Good Tips

4 House Cleaning Tips Sure to Impress Mom

noreply@blogger.com (Power Up Your Mind) — Wed, 19 Oct 2022 04:15:00 +0000

Anyone can give Mom flowers, candy, or dinner at a restaurant on Mother’s Day. But instead of trotting out the old standbys, with nary a thought, why not put a little imagination into her special day this year?

Think about it — your mom is most likely inspiring, amazing and wonderful, so why shouldn’t her gift be as well? After all, this is the woman who makes your favorite meal when you’re home, washes dishes without complaint, foregoes her own needs in order to meet yours, and a litany of other tasks of daily living — including house cleaning.

To that point, why not help Mom (or wife or grandmother) out by cleaning the house for them? The following tips are sure to help spark an alternative approach to gift-giving for the second Sunday in May:
* House cleaning can start with cleaning the windows. Use the following solution for a streak- and smudge-free shine: Combine one gallon of water to one-half cup of vinegar, one-half cup of rubbing alcohol, and about two squirts of Dawn dish washing liquid. Pour into a spray bottle, and instead of paper towels, use newspaper to make windows shine.
* Tackle the chores she doesn’t have time for. This includes window washing (see above), wiping down baseboards, light switches, and cabinets, and dusting shutters and blinds.
* Use efficient cleaners. A recent survey shows that U.S. adults spend an average of 13 hours per week cleaning their homes. To that end, why not help mom out by doing it for her? With various products on the market, the time it takes to spruce up the house can be cut in half.
* Move appliances and furniture. The big-ticket items in the house tend to get lost in the daily, weekly, and even monthly rotation of cleaning. To that end, surprise mom by moving and scrubbing behind appliances like stoves and refrigerators, and furniture such as couches and recliners

Refer to smart furniture moving tools at Midona tools & accessories

“Chicken comes first or eggs first?” and the answer helps a man become a great boss

noreply@blogger.com (Power Up Your Mind) — Thu, 12 Mar 2020 06:51:00 +0000

The director's answer is also a sincere suggestion for each of us, if we want to make a difference and make great things.

There was a restaurant that did a good job, the guests were crowded and crowded. The owner of an old restaurant, who wants to retire, should call 3 directors.

The boss asked the first director: “Chicken first or eggs first?”

This person answered, “Chicken comes first.”

The owner continued to ask the second director: “Chicken first or eggs first?”

The second director replied, “Eggs came first.”

The boss continued to ask this question to the third director. The person who seriously said, “Customers who order eggs first will have eggs first, customers who order chicken first will have chickens first.”

The boss smiled, handing over the position of general manager to the third director.

The reason this person can win the other two is because his way of thinking is different from the crowd.

Of course, this is just a story, the boss wants to give his career to his successor, he must have carefully observed before, then made a decision to choose the most appropriate person.

But this story presents a message:

In fact, the difference in each person’s thinking will lead to different behaviors, and each step will lead to completely different lives, completely different destiny. In other words, the way of thinking will determine the destiny of man.

A monk once said: Seeing means having. A person who sees something will get it. Destiny is actually not decided by IQ or EQ but by the way the mind decides.

So, to change your own destiny, change your way of thinking.

In addition to accumulating knowledge and experience, the biggest difference lies in the different ways of thinking. Thinking is a natural gift given to everyone but the way of thinking is not, the way of thinking needs training and learning every day.

For those who never dare to say no: “I’m not angry by a rejection, only annoyed when we waste each other’s time”.

noreply@blogger.com (Power Up Your Mind) — Mon, 02 Mar 2020 01:28:00 +0000

Rejection is one of the mandatory skills that we must have on the journey of growth, continuous learning, continuous collision, to be able to screen ourselves and more quality relationships.

A friend told me that his female colleague at work all day hitchhiked. At first, this guy just thought it was a coincidence, not a big deal, so he easily agreed. But after that, more and more times, the frequency also became more and more frequent. It has been nearly half a year, she always hitchhike his day, but did not mention anything about gasoline at all.

My friend began to feel anxious, so he tried to refuse politely. The next day, he told his colleague that, now he had to pick up his parents to stay with him, he needed to use the car to travel more, afraid that he could not take the shuttle anymore. Unexpectedly, my colleagues still said: “It’s okay, I just go to work and then come home, he will call me on my way, if there is something else I will find a way myself.”

Some time later, my friend found another reason: “My girlfriend saw it, she was not very happy.” The female colleague hurriedly said that she wanted to invite his girlfriend over for dinner, explaining that everything would be fine.

At this point, he felt really helpless, went to find friends to confide.

After listening to the story, I could only comment on one sentence: “You will never be able to wake up a person pretending to sleep.”

But, to be honest, maybe my friend’s colleague was completely carefree and didn’t understand the underlying meaning behind those graceful refusals. In life, a lot of people are reluctant to flatly reject others like my friend. Therefore, they like to use vague reasons to make it difficult for others to know.

For those who are quick to understand, this method is a very effective way of refusing euphemism. But for some others, they can fully understand things literally by words, not grasping the implication of the rebuff behind.

“We are all adults, have to understand. You do not need to find ways to talk down when rejecting me. Because I will not be angry just because once rejected. I am only angry when we are distracted. waste each other’s time. “
~ Chinese author

If you don’t know how to rebuff skillfully, keep applying the two words: Definitely. Do not use an implicit statement, causing the listener to hallucinate and create unnecessary suspicion or misunderstanding. That is the most beneficial way for both parties.

02.

There are two main reasons why people find it difficult to say no:

Firstly, too heavy on yourself.

Many people often think, “If I do not help, how can they escape difficulties”. Invisible, the importance of yourself is pushed too much, you have put yourself in a dilemma.

There was a girl who was invited by her colleague to be a bridesmaid because she did not know much in this city, the relationship between the two was also close, definitely had to agree to help. But unfortunately, at that time, the girl had an urgent problem in her hometown, unable to separate herself to attend the marriage of her colleagues, so she had to refuse.

After that, the girl felt extremely anxious, just afraid that her colleagues could not find other suitable bridesmaids, which negatively affected the wedding. Who expected, on the day of marriage, the colleague invited a total of 5 bridesmaids in all.

Therefore, we do not need to exaggerate our importance in the lives of people around us. In the vast majority of situations, without us, someone else would appear.

Second, fear of affecting relationships

In the novel “no longer human” by Dazai Osamu, which is ranked second in the best-selling novels in Japan, there is a saying that: “I’m afraid that, when each refusal is spoken. at the same time a crack in the heart is permanently saved, there is no way to heal.

We are always afraid to say no because we do not want to be guilty or offended, eventually affecting the relationship of the two sides. However, this mentality is synonymous with disregarding the capacity of others to accept, and indirectly important role in the heart of the opponent.

In fact, as an adult, mentally and emotionally mature, very few people will break with you because of a rejection. More importantly, if a relationship is easily influenced by the way you refuse, then it’s really not worth the effort we maintain.

03.

Of course, definitive refusal does not mean that we say cruel, non-emotional words. Taking advantage of EQ in the right place will help us to know that, instead of trying to hide it to make excuses, it is best to express thoughts accurately and clearly so that the opponent will know what he cannot do. , or cannot do.

The secret is: Sincere attitude, not intentionally extending the time.

There is a common situation in life like this: A person who wants to ask for your help, you do not refuse immediately but answer, “Today I am busy”.

The next day, the person came to ask again, you said, “Today you have to go out to work.”

On the third day, the person invites you to eat again.

On the fourth day, that person again made a suggestion, you told the truth: “I can’t help.”

The person will definitely be angry, blaming him: “Why not talk early? Waste of time and effort of others. ”

The greatest taboo when rejecting others is to extend the time without giving an answer. That not only causes the opponent to increase psychological costs, but also easily misses their work. It is this dishonest attitude that hurts more than a direct rejection from the beginning.

Silence is the power of introverts: 5 ways to help introverts to exploit their strengths

noreply@blogger.com (Power Up Your Mind) — Fri, 21 Feb 2020 02:18:00 +0000

Can I keep my introverted personality in an increasingly outwardly bustling world? As an introvert, this question often keeps me awake at night.

Lone Eagles, soaring in the clouds, fly with silent, peaceful poise, While turkeys, in their earth bound crowds, fill the atmosphere with noise.
~ William Arthur Ward

I looked around me and saw extroverts everywhere: YouTube, agencies, on stage, extroverts doing sales, employees at my favorite cafe. The fact that extroverted culture sometimes makes it difficult to be true to your nature. I, like you, and after a long time trying many methods to solve this problem of myself, I have learned the following 5 lessons:

1. Accept that much of the acclaimed media advice is not for you
Many of the widely acclaimed advice today promote the "Be so loud they can’t ignore you." This advice may be true if you have the character and energeticness of American entrepreneur, speaker Gary Vaynerchuk or billionaire Tony Robbins. If you're an introvert, forcing yourself to actively approach others can be a nightmare. What's worse is that when you follow that advice and everything seems to go smoothly, you will tie yourself into the duty of "having" a friendly, affable with others 24/7.
The famous advice was inspired by the "ideal extrovert" model in "Quiet" by American author Susan Cain. In this book, the author points out the difference between the qualities we promote today and in the past: “Perfecting yourself in the old days towards hard work, diligence and thoughtfulness. And now the qualities that are promoted are attractive, charismatic and flashy.”
The majority of publications published today address the latter. Why are they famous? Because they are true of the extrovert. So the extroverts talk more about them.
And you still quietly and think "something is wrong ...". It is not true, at least for you, an introvert.

2. Give yourself a busy schedule
You may wonder: Why do introverts want a busy schedule?
The answer is so you don't get caught in these situations: You are helpless at the party because your best friend allowed you to climb the tree, you don't know how many more minutes you should stay to not be judged Is that rude ?!
When your schedule is full of appointments, you can say, "I'm sorry. I made an appointment to come back and pick up my new relative far away." If you were at work, you could say, "2 PM is the shift time, I can only be there that much."
Of course, your scheduled appointments do not necessarily have to be in the presence of others.
I often keep my schedule tight with appointments on my own. Other people just know that I need to go somewhere. It is true. I need to be alone, organize my thoughts in order to appear with a fresh state.

3. Start your day an hour earlier than someone else
One of the keys to introverts becoming successful is to avoid crowded situations. Long queues at the coffee shop or lift lifts are not for you. You need personal time and space to allow your brain to sink into a sense of stillness. Comfortable and quiet, you will not have to listen to what the gossip is today, and for a few days, the week will end ...
Arrange your schedule so you can immerse yourself in your work before many people distract you. When other people show up, they will notice that you are already busy with work so they won't bother you anymore.

4. Talk to at least one person a day
Loneliness is an introverted disease very often.
You should practice how to start a conversation. Let's talk to any stranger: "Oh, today ... huh?" They will agree with you and ask you another question. Talk to them for as long as possible.
There is a big difference between being introverted and unable to communicate normally with others. Your mind and your emotions need a companion. Do not always cower.

5. Attend meetings in the afternoon
Of course, you like to work alone, but the truth is that most jobs require the cooperation and participation of many people.
Unable to predict when other people will be involved in your work so you need to protect your schedule as much as possible. When I was in the middle of publishing a book, making a series of videos, I would spend the time between 7 am and noon to do personal work. This helps me charge my energy to enter afternoon meetings with the most cooperative attitude.

I'm an introvert, I'm fine with that.
Forcing yourself to act like extroverts is a wrong choice. Don't try to change your nature, don't try to make a noise so no one can ignore you. Keep quiet so people can't ignore you. This is neither wrong nor weird.
Starting today, you are allowed to fill the schedule with private periods, skip meetings, stay as long as you like. Do not be ashamed of who you truly are. Accept and exploit your introversion as quietly and as slowly as your personality.

* http://on-yourmind.com/

How To Be More Positive At Work And In Relationships (Even When You Don't Feel Like It)

noreply@blogger.com (Power Up Your Mind) — Sun, 09 Feb 2020 08:43:00 +0000

Expert tips on how to be happy again... and again.

Sometimes, finding the motivation to have and maintain a positive attitude — whether at work, in romantic relationships, or in life in general — can be a struggle.

Trying to "think positive" can often feel more like work itself than like something that will make you feel happier, and finding happiness even during the inevitable ups and downs takes effort. Some days you simply don't feel like even trying, and that's OK, as long as your stay in that mindset for too long.

How can you be more positive and stay happy?

Whether you’re where you want to be in life or you’re still working at getting there, practicing positive thinking in the face of setbacks and struggles can help you build the resilience necessary to move past hurdles and on the way to achieving your goals.

Advocates of positive psychology say that when you take the best parts of a bad or frustrating situation and reframe your problems in a hopeful light, you remind yourself that the negative situations you're experiencing are temporary, while remembering the positive parts of the scenario and what you do have control over.

With that in mind, we asked YourTango Experts for their best advice on how to think positively in all aspects of your life, even when it feels close to impossible.

After all, you deserve happiness, and knowing how to get through the hard times will help you appreciate the good ones that much more.

Here's the best advice on how to be (and stay) more positive and happy in life, relationships and work, according to YourTango Experts.

1. Reframe your thoughts to find motivation.

"Think of the worst day you ever had, and then remember this isn’t it. You’ve gotten through some impossibly hard things, and you are so much stronger than you know! Perspective!"

— Laura Scott, author, psychic, and spiritual healer

2. Begin with happiness in order to stay positive.

"Starting each day in an uplifting way is a simple step that can help you be more positive in work and relationships. Take time before the whirlwind of the day begins to read an inspiring article, have a positive or empowering conversation, or listen to a motivating podcast. Taking moments like these before each day begins can create a positive mindset and shift emotions toward work and relationships in your life."

— Babita Spinelli, licensed psychotherapist and psychoanalyst

3. Find out what you're focused on.

"Problems at work and in relationships start with how you direct your attention. Dwelling on difficulties sends you spinning in circles. Focusing on preferred outcomes puts what you want first."

— Robert McFadden, life coach and writer

4. Positive thinking can change your emotional state.

"You don’t have to feel positive to be positive. Put the action first and the feeling will often follow."

— Karen Kruzan, LISW-S, CPO-CD, psychotherapist and professional organizer

5. There's always a way to find happiness, no matter the situation.

"When you 'microdose' what brings you pleasure in your daily life, you begin to build a sense of wellbeing and positivity that exudes naturally and provides fortitude through challenging situations."

— Sacha Fossa, holistic sex, intimacy, and relationship coach

6. Practicing gratitude can help!

"Finding something to be grateful for at work or in your relationship will shift your energy and allow you to feel more positive. Actually giving someone an appreciation will add even more positive energy, available for you and those around you."

— Lynn Turner Ph.D., individual and couples therapist

7. Appreciate what's good in your life.

"A powerful positive psychology tool that can be used even when you don’t feel positive is appreciative inquiry. Often when you're feeling negative, you narrow your focus onto your problems. Appreciative inquiry helps you focus on what is right in the situation. The goal is to identify what is working and how you can do more of it. This approach can turn your attitude around, give you access to greater creativity, and increase the chance of a better, more positive, outcome."

— Lisa Newman, eating psychology coach

8. Be mindful that positive thinking isn't about "faking it 'til you make it."

"Being positive is not pretending or agreeing things are right. It's the attitude and intention you contribute to the resolution of the situation. Do you want to act from pain and live with bitterness, or be the one that acts from the heart and goes to bed knowing you poured more love into the world?"

— Zsuzsi Gero, life, wellness, and relationship coach

9. Pursue the thoughts that bring you peace.

"Focus on gratitude. Being genuinely grateful for having a relationship or having a job can help put a positive reality-check spin on a not-so-positive moment."

— Debra Roberts LCSW-R, marriage and couples counselor

10. Surround yourself with reminders of what makes you happy.

"An easy way to return back to a positive mindset is keeping a photo or quote as a screensaver or on your phone. Make sure it reminds you of what your love in your life or what you are working toward. Pause and take a look when you need to reconnect to the positive."

— Polly Wirum, psychic medium, life coach, and writer

11. Consider your options.

"Considering alternatives to your present situation can sometimes help direct your mood from a less desirable state to one of gratitude or neutrality. Connecting your vision of an ideal experience, like with some component of the present reality you're upset about serves to help you convince yourself that the present moment is a part of the way things could presently be, given the tools, or circumstance, or knowledge presently available, and there is possibility for change. Additionally, literally trying on a phrase of, 'This is the situation: What choices do I have to make the most of things in the present moment?' may empower you and create impetus."

— Katie Bender, holistic healer

12. Reframe your thinking about other people's negative perceptions.

"If you feel someone has said or done something that angers you, just reframe and think how unfortunate and foolish that person is. If he or she has a pattern of doing this, then it is self-limiting for relationships, opportunities, and collaboration. You cannot control what others do or say, but you can step back and consider your reaction, so stay clear and resist the urge for vindication. Concentrate your energy on those who value you and add to your positive energy."

— Jeff Saperstein, career and life transitions coach

13. Be aware of your negative feelings and thoughts and show yourself compassion.

"When pessimistic thoughts dominate the optimistic parts of you, it’s tempting to try to force an attitude shift. Since negative feelings are a cry for the attention required to make essential positive changes, buried emotions will never die. Discover what your pessimistic parts need and nurture them with compassion so you can regain harmony and balance at work and in relationships."

— Dr. Doris Helge, certified leadership and executive coach

* Merethe Najjar - yourtango.com

What Business Can Learn About Performance From Sports Psychology

noreply@blogger.com (Power Up Your Mind) — Fri, 07 Feb 2020 01:43:00 +0000

The concept of periodisation has long been used to plan and optimise the performance of elite athletes. These performance psychology principles can be used to sustain high performance, building workplace resilience and wellbeing. Here’s how to borrow work periodisation performance hacks from sports psychology.

Periodisation and Performance Success

Periodisation is used to break training into cycles. It recognises that in addition to high intensity training, there needs to be downtime for rest and recovery. Alternating phases of complexity and intensity is central to periodisation. Overtraining is the route to burnout and injury in the sporting world. When we work with sporting bodies like the FA and UK Sport we use periodisation training to help clientsprepare for events more efficiently. Periodisation is bespoke and based upon the needs of each client.

These sports principles can be used in everyday life. It’s a way of constantly changing the volume and intensity of performance to suit individual need. We introduce Koru Development coaching clientsto this concept to help them create momentum and an effective work life balance. Performance and time are chunked into a framework that includes:

Macrocycles– a long term goal e.g. 6 months of a year
Mesocycles– smaller cycles, e.g. 6 to 8 weeks long
Microcycles– short cycles e.g. a session at the gym or project at work

Periodisation is a simple, data driven technique that when used with positive psychology will increase your performance and enable you to develop a growth mindset.

The Benefits of Periodisation

Whether you’re adapting your performance for a busy period or you simply want to sustain your performance, periodisation has multiple benefits. Introducing this easy to use concept into your day will enable you to;

Manage physical and mental stress
Maximise performance during high stress periods
Increase endurance
Enable you to avoid plateauing
Maintain momentum
Avoid working practices that lead to stress and burnout
Improve your wellbeing
Better manage the stress of busy periods
Help you to monitor and assess progress

Periodisation Performance Hacks

If long term performance is important to you, periodisation is a systematic strategy to help you sustain high performance. When your performance threshold is permanently set to high, just like elite athletes, you’ll eventually burn out. Periodisation will help you to dial down the intensity, manage stress and develop resilience. Here’s how.

Identify Peaks & Troughs.Look at your work and home commitments over a period of weeks and begin by identifying any natural peaks and troughs. Start to plot your time daily based upon those periods of high and low activity. Specificity is key. Chunk your time into cycles that work for your personal schedule, macro, mesa and micro.

When planning time chunking we use areas that include professional, exercise, personal and downtime. You can create addition categories as needed.

2. Intensity Map.When work demands high, intense energy and focus, identify where and how you can take regular breaks and include downtime. Next to each activity estimate the intensity required, for example, let’s take a look at a typical day.

Intensity Mapping

5.30am Wake up. Run 30 mins (80% intensity)

6.30am Commute and check emails (50% intensity)

7.30am Walk from station, meetings, completing work tasks, planning (40% intensity)

10.30am Break (downtime)

10.50am – 1pm Work tasks, project management (60% intensity)

1pm Lunch walk and eat

1.30pm – 5pm Working on special project & meetings (80% intensity)

5pm Commute. Listen to podcast (20%)

6.30pm Dinner

7.30pm Working on personal development project 9pm (60% intensity)

It’s common to see people overextend themselves by ploughing through the day performing at high intensity without pressing pause. You’d be surprised, especially in industries that demand a high level of focus. Notice where high levels of intensity include regular breaks and periods of low intensity afterwards. If your entire week were to look like this with periods of high intensity (over 50%) dominating, we recommend that you include either a full day or a weekend of downtime for renewal. It’s important to create these chunks of time to stop yourself falling into the trap of sacrifice syndrome.

3. Vary Intensity.Make sure that your planned work and exercise cycles aren’t both set to intense on the same day. On a high focus work day, keep your exercise moderate to low and vice versa. Recognise that extended bouts of high intensity exercise can increase cortisol levels adrenal stress and feelings of depletion. You need downtime from work and exercise. Adjust the intensity level of tasks daily and weekly depending on the level of performance you’re working at.

4. Flexibility is critical.You’re constantly working with variables and it’s ok to make adjustments. Recognise where there are fluctuations. When you feel overwhelmed, give yourself permission to to take a break. Go for a walk, stretch, grab a coffee. Build down time into your schedule. Keep at least one weekend out of the month when you haverealdown time. That means no work, no work related emails and your alerts are switched to off. You’ll be better prepared for periods of high intensity in the days and weeks that follow.

* thriveglobal.com

It Worked for Jim Carrey

noreply@blogger.com (Power Up Your Mind) — Wed, 05 Feb 2020 09:45:00 +0000

If you want to achieve more wealth, just write yourself a check and post-date it.

The law of attraction is a very real thing. The truth is that everything in our universe is about vibrations. I know that most things look solid, but the truth is that all things are made from atoms and all atoms are constantly vibrating. So, your thoughts in your brain are vibrations, too, and those vibrations go out into the universe. We all know this instinctively when we say that some give off “great vibes.”

Perhaps some may struggle to completely understand this. But remember, just because you can’t hear a dog whistle doesn’t mean it doesn’t make a sound.

Your vibrations are real and can have a real impact on your life. If you want to raise your results you need to raise your vibration. One way to raise your vibration is to write yourself a check and post-date it.

It worked for Jim Carrey. His post-dated check for $10 million dollars became a reality.

Here are the steps to raise your vibration with a post-dated check.

Create a blank check.
Make it payable to you.
Fill in the amount you want to have by a certain date.
Date the check.
Sign the check from “The Universe” or “Future Clients” or whatever inspires you.
Get creative in the memo section of the check.
Put a copy in your wallet. Paste a copy on your mirror. Put a copy on your desk and in your day planner.

If it worked for Jim Carrey it can work for you. You just need to get to work believing in your big dream.

* Greg Muzzillo

Healthy Living: 5 ways to improve mental health

noreply@blogger.com (Power Up Your Mind) — Tue, 04 Feb 2020 13:42:00 +0000

As 2020 gets underway, many of us are taking time to reflect on our lives...and the things in it that cause us to be stressed, anxious and even depressed.

But you can take scientifically validated steps to improve your mental health, and because mind and body are entwined, these behaviors will also improve your overall health.

First, practice optimism. Looking on the bright side of life really is good for you.

According to a study by Boston University of Medicine, optimists have a 35% less chance of dying from heart attack or stroke. They are more likely to eat a healthy diet and exercise regularly, have stronger immune systems and even live longer. The study found people with the most positive outlook had the greatest odds of living to be 85 or beyond.

Start volunteering. Studies by the National Institutes of Health show that putting the well-being of others before our own, and not expecting anything in return, stimulates the reward centers of the brain.

The feel-good chemicals that flood our brain give us what's called a 'helper's high' and can reduce stress and depression.

Be grateful. According to Frontiers in Psychology, a study conducted on middle school students found that those who practiced gratitude exercises had less behavioral problems.

Experts say one of the best ways to make thankfulness a part of your life is to keep a daily journal. Before you go to bed, jot down any positive experiences you had that day, no matter how small.

Be social. You'll be physically healthier and live longer, according to a Harvard study. The study followed 700 people for 75 years, and found that those who reached out to their friends in high conflict situations, like a divorce or death in the family, were over all healthier.

Finally, find your purpose. University of Pennsylvania psychologist Martin Seligman says a sense of purpose will come from being part of something bigger than ourselves.

He points to religion, family and social causes as ways to increase meaning in our lives.

* q13fox

Think positive

noreply@blogger.com (Power Up Your Mind) — Tue, 04 Feb 2020 06:35:00 +0000

When things aren’t going your way, it’s easy to shut yourself off from the world and assume everything will get worse. Practicing positive thinking can remove the invisible rain cloud and let in the sunshine.

An encouraging report from John Hopkins Medicine says that people with a family history of heart disease who also had a positive outlook were one-third less likely to have a heart attack within five to 25 years than those with a negative outlook.

If you feel like your attempts at overcoming depression or anxiety are falling short, it’s crucial to visit a doctor. They can determine the complexity of the issue and strategize a solution or refer you to an expert who excels in mental health. Here are some ways a positive outlook can improve your life.

Improved relationships

Once you begin working on changing your perspective to include positive thinking, you should analyze the types of people you associate with. Of course, your improved attitude will attract those with a similar mindset and help you flourish with new relationships. So, how do you manage friendships with those who may challenge your happier lifestyle?

While it may be tough to completely cut people out of your life, you can try to influence their attitude by showing them compassion and explaining the difference you feel through positive thinking.

Rewarding yourself

When you begin improving the way your mind works, be sure to congratulate yourself with small rewards. Take account of negative situations and how positive thinking changes the outcome you may have created previously. Little treats like a cheat meal while dieting or buying yourself satisfying items from your rainy day fund are great ways to keep positive thinking at the forefront of your mind.

Work performance

Another benefit you will experience by changing your perspective is a heightened performance at work. When your mind is clear from negative thoughts, you are free to problem solve and brainstorm without distractions.

* kpcnews

Top 10 Fears that Hold People Back in Life

noreply@blogger.com (Power Up Your Mind) — Mon, 03 Feb 2020 14:09:00 +0000

Acknowledging your fears and facing them head-on is key to reaching your goals.

Whether your fears involve your relationship, career, death, or discomfort, staying inside your comfort zone will ensure you live a small life.

In fact, as a therapist, I see a lot of people work so hard to prevent themselves from ever feeling anxious that they actually develop depression. Their efforts to keep themselves comfortable inadvertently backfire. They live boring, safe lives that are void of the risk and excitement they need to feel fully alive.

Here are the top 10 fears that hold people back in life:

1. Change

We live in an ever-changing world, and change happens more rapidly than ever before. Despite this fact, however, there are many people who fear change, so they resist it.

This can cause you to miss out on many promising opportunities that come your way. You run the risk of being stagnant and staying stuck in a rut when you avoid change.

2. Loneliness

The fear of loneliness can sometimes cause people to resist living alone or even to stay in bad relationships. Or the fear of loneliness can cause people to obsessively use social media to the extent that they miss out on making face-to-face connections.

And while it's smart to ward off loneliness (studies show it's just as harmful to your health as smoking), it's important to surround yourself with healthy people and healthy social interactions.

3. Failure

One of the most common fears on earth is the fear of failure. It's embarrassing to fail. And it may reinforce your beliefs that you don't measure up.

You also might avoid doing anything where success isn't guaranteed. Ultimately, you'll miss out on all the life lessons and opportunities that might help you find success.

4. Rejection

Many people avoid things like meeting new people or trying to enter into a new relationship because of the fear of rejection. Even individuals who are already married sometimes avoid asking their long-time spouse for something, imagining that the person will say no.

Whether you're scared to ask that attractive person out on a date or to ask your boss for a raise, the fear of rejection could keep you stuck. And while rejection stings, it doesn't hurt as much as a missed opportunity.

5. Uncertainty

People often avoid trying something different for fear of uncertainty. After all, there's no guarantee that doing something new will make life better.

But staying the same is one surefire way to stay stagnant. Whether you're afraid to accept a new job or afraid to move to a new city, don't let the fear of uncertainty hold you back.

6. Something Bad Happening

It is an unfortunate and inevitable fact that bad things will happen in life. And sometimes, the fear of doom prevents people from enjoying life.

You can't prevent bad things from happening all the time. But don't let that fear stop you from living a rich, full life that's also full of good things.

7. Getting Hurt

Hopefully, your parents or a trusted adult taught you to look both ways before you cross the street so that you won't get hurt. But quite often, our fears of getting hurt cause us to become emotionally overprotective of ourselves.

Your fear of uncomfortable feelings and emotional wounds might prevent you from making deep, meaningful connections. Or it might stop you from being vulnerable at work. But without emotional risk, there aren't any rewards.

8. Being Judged

It's normal to want to be liked. But the fear of being judged can prevent you from being your true self.

The truth is, some people will judge you harshly no matter what. But trusting that you're mentally strong enough to live according to your values is key to living your best life.

9. Inadequacy

Another fear shared by many people is the feeling of not being good enough. If you feel like you don't measure up, you might become an underachiever. Or you might become a perfectionist in an effort to try and prove your worth.

The fear of inadequacy can be deep-rooted. And while it's hard to face it head-on, you'll never succeed until you feel worthy of your success.

10. Loss of Freedom

A certain amount of this fear can be healthy, but it becomes a problem when it holds you back in life. For many people, the fear of the loss of freedom becomes a self-fulfilling prophecy.

For example, someone who wants to live a free life might avoid getting a job with a steady income. Consequently, they might miss out on the freedom that comes with financial stability. So it's important to consider what you're giving up when you fear to lose certain freedoms.

Build Your Mental Muscle

Fortunately, you don't have to let your fears keep you stuck. You can face your fears head-on, one small step at a time.

Facing your fears builds mental muscle. And the more mental muscle you have, the easier it is to face your fears.

So get proactive about doing the things that scare you and building the mental strength you need to live your best life.

* Psychology Today

A raise may not motivate you

noreply@blogger.com (Power Up Your Mind) — Mon, 03 Feb 2020 02:05:00 +0000

A lot of your research focuses on motivation, including at the workplace. What advice do you have for job seekers?

We are now switching jobs more than ever. In surveys, more than half of full-time employees in the United States say they’re interested in a job change. Everybody’s looking around. There’s much more turnover. But why are people unhappy where they are and want to move?

Usually people are unhappy because they aren’t intrinsically motivated. Yes, they want to increase their salary, and climb the ladder, but those turn out to be secondary motivations, in particular among the educated population. If I feel good when I get up in the morning, enjoy my colleagues, and think my job is a good place, these are all intrinsic motivators. They predict I’ll stay at the job.

We asked MBA students to reflect on their future jobs and consider how much they would care about doing something that’s interesting, with people that they like, and for a feeling that they are learning and growing. We also asked them to think about these criteria in their current and past jobs. They said that in their present situation, intrinsic motivation mattered to them. They cared about working in a place that was engaging, where they were learning and developing their skills. But they predicted that they wouldn’t care about this much in their future jobs, and they didn’t remember caring about it much in the past.

What got us up this morning was something exciting to do, not the salary or opportunity for promotion. But we don’t have the insight that the person in the next job is still going to be us, and that we’ll care about the same things. So when you look for your next job, know that intrinsic motivators will matter more than you think right now. The future is going to become the present.

* Ayelet Fishbach

25 Ways You're Borrowing Self from Others

noreply@blogger.com (Power Up Your Mind) — Sat, 01 Feb 2020 01:40:00 +0000

Learning to rely on your own thinking can help you manage anxiety.

Relationship systems are small economies. Look closely at your family, or your workplace, and you’ll see that there is a good amount of borrowing, lending, and trading of what Dr. Murray Bowen called "self."

When people close to us are in distress, we lend our abilities, our calmness, and our confidence. And when we are anxious, we borrow them from others. This system of borrowing and lending can be very effective at stabilizing relationships. But the constant, automatic borrowing of self takes its toll.

I often marvel at how much “self” a person loses when they get married. When I lived alone, taking out the trash was a manageable chore. Now that my husband handles this task, it feels like a Herculean effort when he’s traveling. I can navigate well when I’m driving alone, but put him in the passenger seat, and I might ask his opinion on the route. What is it about adding another person into the mix that can weaken our calmness and capacity?

I think we lose self in relationships because our anxiety wants to fix our distress as quickly as possible. And it’s more efficient to borrow the thinking and abilities of others than to access our own. If you have friends who will reassure you, teachers or supervisors who will praise you, and experts who will tell you what to do, why wouldn’t you just borrow their thinking?

Here are 25 ways you might be “borrowing self” from others:

Relying on your partner to wake you up or tell you when to go to sleep.
Asking someone to eat dessert with you so you don’t feel guilty.
Automatically relying on passengers to direct you when you drive.
Not finishing a task because you know someone else will do it.
Borrowing societal definitions of success, beauty, etc. w/o considering your own.
Asking someone to remind you to take medicine.
Relying on a friend or romantic partner to calm you down.
Creating a very busy schedule to feel that you are important.
Asking for dating advice before defining your own thinking.
Relying on a child to reassure you that you’re a good parent.
Following the advice of self-help experts without thinking for yourself.
Using social media “likes” to boost your confidence.
Peppering your speech with requests for reassurance. (“I’m not crazy, right?” “That makes sense, doesn’t it?”)
Asking someone to relay a difficult message for you.
Not paying attention to instructions because someone else is.
Using your spouse as a buffer at family gatherings.
Asking a parent to update you on a sibling’s life (or vice versa).
Needing a teacher’s or boss’s praise to boost your productivity.
Asking your therapist for advice.
Using an impressive job title to boost your confidence.
Not learning important life skills because your partner already knows them.
Relying on family members to remember important dates.
Adopting the political opinions of others without using your own reasoning.
Adopting the religious beliefs of others without using your own reasoning.
What else comes to mind for you?

Borrowing self isn’t good or bad. We’re social creatures, and we often need each other to solve problems. But ask yourself this question: What is the long-term cost when borrowing self becomes my automatic way of calming down?

One big cost is that borrowing self can turn your mood and functioning into a roller-coaster ride. You’ll feel amazing on the days when people are praising you or fixing a dilemma for you. But when those people are absent, or unwilling to reassure you, your mood and functioning will take a nose dive.

Observing how you borrow self can highlight opportunities for what I call building up self.

Building up self looks like:

Strengthening your ability to problem-solve.
Increasing your ability to calm yourself down when distressed.
Creating relationships that don’t rely on constant reassurance.
Being self-motivated rather than powered by praise or attention.
Living a principled life, directed by your own interests and beliefs.

So the next time you want to ask a friend for advice or let your spouse fix a problem, ask yourself these questions:

Could this be an opportunity for me to work on building up self?
What is my own thinking about how I can navigate this problem?
How can I sit with the discomfort that comes with managing my own distress?
How might taking responsibility for myself in this situation benefit my life and my relationships?

* Psychology Today

Practice with the Law Of Attraction

noreply@blogger.com (Power Up Your Mind) — Thu, 30 Jan 2020 02:44:00 +0000

It is often said that every long journey begins with the first small steps. And today is exactly your first step. That step is to believe in the miracle of creation, to believe in the most powerful law of the Universe.

"I always live in the Law of Attraction"

Did you know that you have lived & applied the Law of Attraction throughout your life, there is not a single moment you did not live in it. You use it for both what you want and what you don't want. Every person, every event, every case comes to you every day through the Law of Attraction.

"A man is but the product of his thoughts what he thinks, he becomes."

~ MOHANDAS KARAMCHAND GANDHI (1869-1948)

2. Limited words to avoid

You can limit yourself to stories that you create yourself. Here are some simple examples of stories that you create yourself, and they'll get you limited:

"I'm not good at math.

I can never dance.

I am not a good writer.

I am very stubborn.

I could not sleep well.

I am very capricious.

I always struggled with the weight problem.

My English is not good.

I am always late.

I drive very badly.

I cannot look without glasses.

I hardly make friends.

Money just slipped out of my hands. "

The moment you realize what you're saying, you can also erase these claims and rewrite your story!

3: What is your true self?

Here are the exact descriptions about you:

I'M FULLY.

I am perfect.

I am sustainable.

I am strong.

I am loving.

I am in harmony.

I'm happy.

Do you need to add anything else?

4: Grateful about what you currently have!

Be constantly aware of more and more of all the wonders of your life.

Feel grateful to those who have brought you so many good things through their research and inventions, thanks to them that made your life much easier.

Did you take a shower this morning? Do you use electricity? How do you go to work? By car, submarine, bus or do you walk in your shoes? Do you buy coffee, listen to the radio, make a call with your cell phone, or take the elevator?

Every day, in your life, you use a lot of human inventions. Are you thinking that it is self-evident to have them or are you expressing gratitude to them?

We are so happy - truly so.

5: Basic practice steps to help you start mastering and applying the Law of Attraction

In order to apply the Law of Attraction proactively, you need to learn how to master your thoughts so that you can control the thought of what you want.

To practice the visualization arts, start by recreating everything that happened in your day.

Choose a great setting or moment during the day, and recreate that scene in your mind.

Imagine the image of the place, the people, the sounds, the colors, the words that were spoken, and all the other details in that scene, all reflected in the mind. your mind.

This is a very effective way to improve your imagination, and at the same time, you are also drawing more wonderful scenes to your life.

What the Sandwich Method Is and How It Can Transform Your Child’s Behavior Without Being Too Harsh

noreply@blogger.com (Power Up Your Mind) — Fri, 17 Jan 2020 01:41:00 +0000

Being a parent is a difficult job: to educate and teach values and correct behavior without hurting a child seems to be nearly impossible. But researchers say, constructive criticism is easy, if you do it right. This is where the sandwich method comes in — to make parenting more effective and enjoyable for both sides!

Child psychiatrist, Dr. Daniel Amen, shares that many parents either express their complaints in a very rough way or, on the contrary, are afraid to talk too harshly to their children. Dr. Amen has identified 2 characteristics that can make a positive difference in parenting: being both firm and loving.

When parents are being specific and firm about unwanted behavior, but present it with love, kindness, and care, they will always have good results. Here’s how it works — wrap criticism in soft but truthful comments and praise, so that the child does not take your words too critically.

Praise

Before you get to the point, try to start the conversation with something positive about the child. This will break the ice and relieve stress. It`s important to be specific here, general words like, “you’re a good child” will not work. If you’re going to talk about their behavior, it is better to recall a moment when the child behaved in a nice way and maybe when they had positive effect on others.

State your opinion - be detailed and specific

As soon as you’re sure the child has heard you, you can address issues or troubled behavior. Again, observations, comments, and remarks should be specific. Phrases like, “I dislike your behavior” or “You should never do that again” not only don`t explain what the child did wrong, but they can also make the child pull away from the conversation. Don`t scold the kid and don`t tell them how to behave, instead try to come to a solution together to improve the situation, by talking on equal terms.

Ask for their opinion

Once you have finished the main part, try to get feedback from your child. It’s important to hear how the kid received your message. Ask the child if they understood what you explained. Do they agree with this, do they have something to add. It’s ok if the child wants to argue with you, maintain a calm voice tone, listen, and don`t interrupt them, then discuss the nuances together.

Tell your kid how much you love them

It`s important to get out of the conversation correctly so that the child doesn`t think that they have disappointed you and that you no longer love them. This can develop a strong sense of guilt in the mind of the child or they may start behaving worse in protest. End the talk with another specific praise — try to not use generic statements and overused words, but tell them about your true, positive feelings.

* Brightside

This Is the Difference Between Being Productive and Being Busy

noreply@blogger.com (Power Up Your Mind) — Wed, 15 Jan 2020 01:14:00 +0000

Let’s be honest: We’re confusing the two.

Let’s all be honest here: we’re confusing being productive with being busy. I’ve learned that the really great stuff in life—the true growth and breakthroughs—come after periods of time when we’re productive. Consistently working on what’s going to get us to where we want to be. Instead, too many of us are focused on being busy. And people who are busy often are the least productive.

How many times has someone asked you, “How are you?” or “What’s going on in your life?” and you’ve answered, “I’m so busy!” The logical next question they ask is, “What are you so busy with?” And you pause and think for a minute, and then respond with a laundry list of the tasks on any given day’s to-do list. Or maybe you offer up an exhausted, “Oh, you know, life.”

I’m not judging, truly. I’ve given those responses. Many, many times. Before and after I was a mom, a super-successful entrepreneur, and an author. And every time I offered up a similar response, I’d feel even more overwhelmed and exhausted and disappointed in myself. Because deep down, I knew that all the stuff that was eating up my time—that I was allowing to eat up my time—wasn’t what I really wanted to be doing. And I longed to be able to answer with passion and purpose about things that were really filling my soul.

What if your answer was an energetic, powerful sharing of your Priorities or your top Goals that you’re currently working toward? If that’s where all your time was going, those are the things that would be on the top of your mind and the tip of your tongue. How would that feel? What if all of us were walking around having conversations about our Priorities and Goals, supporting and cheering on one another, instead of lamenting how busy we were and how little time we had to get it All done?

We women are spending our time on the wrong All. Imagine what we could do and who we could become if we were clearing out all the crap that isn’t serving us and focusing only on the stuff that’s important to us.

WHERE DOES YOUR TIME GO?

So let’s figure out how much of your time you’re spending on the wrong All. I’m going to take you through an exercise I do at least twice a year, and I’ve coached my team to do it too. This two-step exercise is going to show you exactly where all your time is going. If you half-ass it, it’s not going to give you the information you need about where you’re spending your time and you might as well not bother. So go All In.

I want you to write down everything you do over the course of a week in all parts of your life, and how long you spend on it. And I mean everything. Grab a notebook and carry it with you everywhere, or download my Edit Your Life Log at romineustadt.com/resources, so you can capture Every. Single. Thing. you do for seven days. Just like an eating log if you’re trying to figure out what you’re putting in your pie hole, if you don’t write down everything you’re spending your time on, it’s not going to help you identify what you need to change.

Once you’ve spent a whole week recording your life, look at everything listed on every day and categorize each entry.

Mark “P” for everything that serves one or more of your Priorities.
Mark “G” for everything that’s helping you get closer to achieving one or more of your Goals.
Mark “F” for everything that’s just plain Fun.
Mark “H” for everything you Hate doing.
Mark “S” for everything you think you Should Do.
Mark “M” for everything you think you Must Do.

As you label each activity, really think about how it should be categorized, and call BS on yourself if you need to. The things that are marked “P” and “G” are what you should be doing, if in fact they truly serve your Priorities and Goals. And the things you’re doing for “F”un? Girls gotta have fun, so you get to keep those, too. Plus, if you did serious soul searching in the One Word process, the Fun things you’re doing will likely be serving at least one of your Priorities and Goals.

Those you mark “M” must truly be the things you cannot possibly avoid, like sleeping, basic hygiene (showering, brushing and flossing your teeth, etc.), taking time to fuel your body, and going to the bathroom. (Hey, I told you to write down everything.) Anything else doesn’t get an “M.”

The entries you’ve marked “H” or “S” or those without a label because you can’t figure out what they are? That’s where we’re going to spend our time together. If I could, I would grab your time log, shine a light on each of those entries, and cue a chorus to start singing, “Hallelujah, hallelujah, hallelu-u-u-jah!” Because I get to help you take a critical look at them, and by the time we’re done, I’m certain you’ll be able to exchange these tasks for more time for your Priorities, your Goals, and your sanity.

* Thrive Global

The 20-Minute Rule

noreply@blogger.com (Power Up Your Mind) — Sat, 11 Jan 2020 07:56:00 +0000

By Dr. Noelle Nelson

My resolution for the New Year is actually very simple: The 20 Minute Rule. It means I no longer allow myself to worry over anything for more than 20 minutes. Anything. Not the state of my health, finances, relationships, the world - anything.

Why should this rank as a valid resolution? Well, because too often whatever the worry is can all too easily morph into a perfectly awful, depressing, miserable whole day. I have done that more than once, and it never made the worrisome thing go away. So, yes, for me at least, a valid resolution.

Sounds easy, right? Huh! Try it. Dang. Because it's no fair stopping the worry about, say, the balance in my checking account after 20 minutes, only to start worrying about it again an hour or two later. Certainly not about the same dismal balance. Why 20 minutes? Because it often takes me about 20 minutes to realize I've been obsessively worrying about something--and what does all the worry get you? More worry. It's not the place you want to be. Make 2020 the year that things will be different.

The good news is that worrying is a habit, as anything else we do repetitively, and habits are made, therefore can be broken. Or, more accurately stated - developed, and therefore allowed to devolve into nothingness once again.

That being said, sometimes whatever I'm worrying about requires attention. Attention, yes, not worry. Proactive problem solving is the best alternative to worry.

Think of worry as an attention-getter. Something that alerts you to a situation that requires your attention. Not your fear, anguish, despair or anger - but your attention! Which in turn can lead to effective problem-solving to deal with whatever is causing you to worry.

After all, when you're worrying about the weather, what you're really worrying about is if you can get to work OK, or if your kids took their rain gear, or if the roof will leak. All of those are things about which you can take proactive steps, thus quashing the worry. The weather itself? Nah. That you can't do much about. So don't try. Let worry get your attention focused on what you can do something about, and go for it.

Adopt The 20 Minute Rule for this stellar New Year, and watch what happens. Worry will vanish, and you will feel empowered once again.

Here's wishing you a worry free and Happy New Year!

Noelle C. Nelson, Ph.D., a clinical psychologist, focuses on how we can all enjoy happy, fulfilling lives while accomplishing great things in love, at home and at work, as we appreciate ourselves, our world and all others. She is the author of "Happy Healthy... Dead: Why What You Think You Know About Aging Is Wrong and How To Get It Right" (MindLab Publishing). You Matter. You Count. You Are Important.

6 Steps For Maximum Motivation

noreply@blogger.com (Power Up Your Mind) — Sat, 28 Dec 2019 08:07:00 +0000

By Heather Mathews

Author of Manifestation Miracle

“Of course motivation is not permanent. But then, neither is bathing; but it is something you should do on a regular basis.” ― Zig Ziglar

Michael, a husband and a father of two and in his early fifties, was a logistics manager at a frozen foods company.

He made enough to provide for his family, and by all accounts, they were doing alright…

… but he knew he could do MORE.

He’d been dreaming of making it out of his job and starting his own business. And on top of that, he wanted to lose weight.

His doctor told him was about 40 pounds overweight, and he needed to trim down. So he set out to get up earlier in the morning to make time for himself and work on his dreams.

He’d get up at 5:30 am to exercise, have a light breakfast and do some research on his business.

For the first month and a half, he stuck to his new routine. It felt empowering; Michael was motivated to get out of bed to get a jump start on his day.

What he didn't expect, however, was that he'd run out of steam. As the weeks went on, Michael felt worn out by the grind.

And little by little, his motivation slowly drained away. Instead of bolting out of bed, he went back to hitting the snooze button to get “five more minutes.”

But it stretched out to an hour, and just like that, he went back to his old ways.

Michael didn’t know what was happening to him.

Why was he so pumped when he started out - only to be so demotivated shortly after?

So, he looked into the topic of motivation to understand what was going on. Michael realized that motivation is a finite resource.

It was up to him to find ways to sustain that drive and keep going. After that, Michael got back on the old horse and gave it another shot.

Michael managed to find a way to deal with the ebb and flow of motivation he felt throughout the week. Whenever he was running on empty, he knew how to fill his tank again.

What Really Drives You?

Motivation can be elusive for a lot of people. As much as we’d like to have that feeling on tap, it just seems to dry up every now and then.

Motivation can make a massive impact on your life. Without it, it’s way harder to accomplish your goals and make your dreams happen.

A study from a network of universities in Spain shows that the neurochemical dopamine plays a crucial role in motivation. Dopamine used to be only associated with positive emotions, but as it turns out, it also affects your desire to get things done.

What happens is that this hormone fires in the brain while anticipating a desired outcome. This, in turn, can motivate a person to make that outcome happen.

In another study, scientists found that rats were more likely to go through obstacles to get to some food if they had higher levels of dopamine.

This shows that the feeling of motivation is something that comes from inside us. However, there are also external factors to consider.

And if you can put these together, you’ll create a healthy cycle. With that, let’s a look at how you can inject more motivation into your life:

#1: Jumpstart Your Dopamine Production

Physical activity is one way you can directly influence your brain chemistry and set the stage for feeling motivated.

Exercise is a great way to trigger the release of feel-good hormones. Aside from dopamine, there's also serotonin, adrenaline, and endorphins that can put you in a state of post-workout bliss.

Don’t underestimate the link between your overall health and mental well-being. These have a direct effect on your level of motivation, so make the time for cardio and other related activities.

But you don’t need to have an elaborate workout routine or splurge on fancy equipment and a gym membership. You can sweat it out on a budget by going on YouTube and making a playlist of basic exercises.

Talking walks is also incredibly beneficial, too. And best of all, you can spend as little as 15-30 minutes a day doing this.

As you keep up this routine, you’ll feel better about yourself and feel motivated to do more. Suddenly, you’ll find the time for longer workouts and start doing other exercises as well.

Try doing it with other activities like watching TV or listening to an inspiring podcast. Also, you can do it during your work breaks to stay energized throughout the day.

Starting with baby steps makes it less overwhelming to get into this habit. Ease yourself into it, and you’re more likely to build traction and stick to it.

#2: Get Inspired

Another way to light that fire inside you is by looking to other people who have the level of success you want. Study their process and the steps they took to get where they are today.

Chances are they have a book, video blog, podcast or some other medium where they teach other people to follow in their footsteps. Reading about their accomplishments and learning their story is an external source of motivation you can internalize.

Research from the American Psychological Association (APA) uncovered a phenomenon where you can create what they call “intrinsic rewards” by observing other people.

When you see someone enjoying what they do, that feeling is almost contagious. So in a way, these people can actually pass their motivation onto YOU.

#3: Get In The Driver’s Seat

Studies also show that the more you feel in control of a task or project, the more motivated you’ll be to see it through. On the contrary, feeling forced to do something drains your energy to get it done.

Most people don’t realize they act like their own boss and crack the whip on themselves. Not only is this approach demoralizing, but it's also incredibly demotivating.

Instead, try this little exercise:

Imagine negotiating with yourself, like a worker would with his or her boss. Discuss the things you need to get done today or this week and figure out what you'd get out of it.

In this dialogue, start off by telling yourself, “Ok, so you need to come up with five business ideas today and choose the best one. Also, you need to do cardio for 15 minutes, either in the morning or afternoon.”

Then you’d say, “Ok, but if I do that, I get to watch an hour of Netflix or catch up on my book… whichever I feel like doing later.”

After you’ve gone back and forth and worked out the terms, you can shake on it and get to work.

By giving yourself options to choose from, you’ll feel more empowered – which, of course, boosts your motivation in the process.

#4: Get Real With Your Goals

Further research from the APA shows that you have a higher chance of getting work done (by up to 90 percent, in fact) by breaking down your big goals into smaller, specific tasks.

By quantifying your goals with a specific metric (e.g., do 30 pushups and 10 burpees in 30 minutes), it feels more concrete and doable. Once you have these mini-goals in place, you can start tackling them one by one.

Write your big goals, then make a list of related tasks under each one. Do this a day in advance (like the night before) so you can hit the ground running first thing in the morning.

Then as you chip away significant chunks from your overall goal, the more motivated you’ll feel.

Every time you accomplish one of these smaller, specific goals, you’ll be rewarded with a small dose of dopamine. This will give you the push you need to keep going until you’ve cleared all of your tasks.

#5: Visualize Your Future

While it's crucial to get motivation from accomplishing your goals, it's also helpful to give yourself a dopamine boost before getting started.

As such, you'll find that it's hugely beneficial to develop the habit of creating a vivid picture of your desired outcome. Spend about 5-10 minutes every day visualizing yourself enjoying your dream life as if it’s happening now.

Like we discussed earlier, rats are more motivated to overcome those obstacles just by anticipating the reward for doing it. In the same way, thinking about the results of your hard work will release neurochemicals that will get you pumped for the task ahead.

Think about what it would FEEL like to finally get your big goals done. Imagine the people in your life congratulating you and complimenting you on your efforts.

When you know exactly what’s waiting for you on the other side, you’ll suddenly lose all the excuses that were holding you back.

#6: Positivity In, Negativity Out

Your beliefs also have a great deal to do with being motivated. Perception is a dominant force, and it can dictate the very course of your life.

Aside from visualizing the outcome, giving yourself the right beliefs is also an effective way to design your reality.

Affirmations are an excellent way to do this. These are statements you can repeat to yourself so you can rewire your belief system.

A lot of people operate on destructive beliefs because of bad experiences from the past. As a result, they go around carrying labels like "loser," "hopeless case" and "damaged."

Going through life with this kind of baggage won’t just destroy your motivation…

… but undermine everything you do every step of the way.

That’s why you need to rewrite that story in your head by using powerful statements.

Here’s how to get started:

Think about the qualities you have that will help you accomplish your goals. Also, think about the things you’re grateful for.

Use these thoughts as the basis of your affirmations. These will remind you that you have what it takes to break past your limitations.

As with visualizing, pretend that it’s happening at the PRESENT moment – and not at some point in the future.

That way, you’ll feel empowered from knowing that you’re living that great truth here and NOW.

Here are some examples of affirmations you can use:

- Every day, I am getting stronger, smarter and healthier.

- I am a strong person who can deal with every obstacle and challenge that I encounter.

- My life is filled with infinite opportunities to succeed, and I make the most of them every day.

- I am surrounded by people who love and support me, and they want me to succeed.

Feel free to use affirmations or create your own. The more detailed, the better.

It’s more effective when you say these affirmations (either out loud or in your mind) right after doing your visualization exercises. You can do them right before going to bed or make it part of your morning ritual.

All of these habits have helped me plug the leaks in my “motivation tank.” If I’m feeling a bit jaded, fatigued or burnt out, I make sure I’m doing each of these steps enough so I don’t run on empty.

On top of staying motivated, however, there's one more habit that got me out of my own funk.

You see, like Michael, there was a time where I couldn’t overcome that inertia I felt. I was successful and fulfilled on the outside, but people around me didn’t know I felt burned out and desperate.

I started to feel like an impostor… until I accidentally came across a life-changing secret.

By making a small but powerful change in my mindset, I suddenly found the power to become the most authentic version of myself.

And more importantly, I could attract every opportunity without working 80 hours a week. Just like that, all sorts of blessings flowed into my life effortlessly.