Sleep is a natural bodily function just as breathing, eating and drinking are. What you may not realize is just how beneficial sleep is for you and why. Did you know that you will spend a third of your life sleeping?
Everyone recognizes the importance of sleep. You know you feel tired and have no energy when you miss sleep, plus your moods and general well being change.
A ton of research has gone into understanding the benefits of sleep. Sleep has been shown to help improve immune function, your metabolism, memory as well as your ability to learn. Sleep is required so that your body can run and perform at optimal levels.
Sleep has been shown to help your learning and memory function. There are two main benefits connected with this and sleep. The first one is quite simple and that is a person who is deprived of sleep just cannot focus properly, so they will not learn effectively. The second benefit is that after learning something new your memory consolidates this information while sleeping. So studying just before going to bed is a good thing.
Getting adequate sleep has been linked with living longer. Research shows that people who slept under 5 hours per night were more likely to die early. This does not mean that you want to oversleep either, too much sleep is also connected with a shorter life span.
Your health can also be affected by the quality of your sleep. People who sleep less than 6 hours a day often suffer with health issues such as arthritis, diabetes, suffering from a stroke and heart disease.
This has been linked to them having more inflammatory protein levels in their blood. When these issues are treated and more sleep is accomplished the protein levels have been shown to decline.
Your creativity levels, athleticism and school grades can all improve by sleeping more. It was discovered that many children with ADHD were actually sleep deprived. It is recommended that young children get more than 8 hours of sleep per night.
If you are trying to lose sleep has additional benefits. Dieters who sleep more find that they can lose weight quickly. This is because your metabolism and sleep are controlled by the same areas of your brain. If losing weight is your goal, then try and get a good night’s rest every night.
As you can see sleep really does have a major impact on your life. If you are having difficulty sleeping then look for ways to improve this.
Stress is a part of our everyday lives, like it or not. That being the case, it is necessary for us to learn stress-relieving techniques that will help defray the eventual cost of that stress.
Here are three techniques that will help relieve stress:
Lie down on your back and place one hand on your chest and the other on your belly. Take a deep breath through your nose while trying only to move the hand on your belly; the hand on your chest should stay still. This is a deep “belly breath” that moves your diaphragm, thereby stimulating your vagus nerve, and activating your parasympathetic nervous system.
This type of breathing technique is great to use right before you go to sleep, and will help you attain greater, more restorative rest.
While lying on your back, or sitting comfortably in a chair, close your eyes and imagine submersing your whole body in a warm bath. Starting at your head, clench the muscles around your eyes and then release. Continue around your entire head, contracting and then releasing the muscles around your mouth, your nose, your neck. Then, begin to move down your body, and out into each of your limbs, contracting each muscle group for a moment, and then releasing the contraction. After you’ve reached your feet, and have gone through the technique on your whole body, you should feel very relaxed, rested, and restored.
This technique, also, is a great one to perform before bed.
Whereas the first two techniques are great for bedtime, meditation is a helpful technique to perform anytime, anywhere!
Begin by sitting in a comfortable position, with eyes closed. As you relax, tune everything out but your breathing. Your breathing should become your focus, and as your mind begins to wander, acknowledge that, but bring your focus back to your breathing each time. This is easier said than done, and does take some practice.
The wonderful thing about meditation is that it is a technique that you can carry with you and utilize in just about any situation where you begin to feel stress. No one else needs to be aware that you’re even doing it.
Between these three techniques: diaphragmatic breathing, full-body relaxation, and meditation, you have a whole arsenal of stress-relieving skills at your disposal to use whenever you feel stress creeping into your life. Use them whenever and wherever you feel the need!
Stress is as much a mental issue as a physical one and it is important to know how to soothe and clear your mind. Sometimes it can be difficult to let go of things when you get home at night. Or you find yourself dreaming about work or other stressful situations each night. These are all signs that you are dealing with too much stress. But how do you let go of those nagging thoughts?
Clearing and soothing your mind can be achieved by focusing on something that you really enjoy. Everyone has the ability to focus, some people are more adapt at maintaining their focus than others.
What you need is something that will distract you from these other, disturbing or unwanted thoughts, that you are currently experiencing. Think back to a time when you were so engrossed in something that the time just flew by. This is the point where you want to be.
Getting to this point is easier than you might think. If you are having trouble allowing all that tension to leave your body, try meditating. Mediation can help to relax your body and your mind. If this still sounds foreign to you try using soothing music or sounds to help you relax.
It can also help to have a point or object to focus on. You can try lying on your bed and looking at a picture that holds a special meaning to you. Then put on your music and let the sound envelop you. Stay focused on your picture and don’t allow any other thoughts into your mind.
Sounds to listen to that can help you focus and relax include the sounds of ocean waves, the sounds of a waterfall or the sounds of birds chirping. All of these can help ease your mind and clear it.
Another great way to relax and get back in touch with your body is to go for a massage. A great massage can help relieve the tension in your muscles and will leave you feeling refreshed again.
Soothing your mind involves learning how to discover those pleasures in life again. Once you have found yours, don’t let it go. Get into the habit of soothing your mind on a regular basis. Any time that your work or life in general is getting you down, treat yourself to something that makes you truly happy.
Overcome Obstacles by Removing Self-Doubt
People doubt themselves and their abilities. When it becomes a chronic situation, it can hold people back from getting what they want. Confidence will break through the barriers caused by obstacles.
You need to recognize when an obstacle is holding you back. Sometimes, people make excuses for their situations and pretend like they don’t exist. For instance, you could be faced with a family member who has a substance abuse problem. It’s difficult to approach the person and people ignore that a problem exists. They just keep pretending as if the person does not have a problem with the hope that the situation will resolve itself.
However, the person may be crying out for help and is looking for someone who has the courage to stand up to their addiction. If you are in that position, you may want to find ways to find that strength. The addict may resist you and may do so for some time. But, if they know you care and you keep at it to confront the situation, they do hear it deep down, especially if they really are looking to get help. You do have to be aware if they don’t want help, your efforts will not amount to much, unfortunately.
Self-doubt can also cripple you when others don’t have confidence in you. For instance, if your manager has reasons to doubt your abilities, he is constantly going to be harping on at you about your work. This may cause you to doubt yourself and the situation will continue in a nasty loop. In such cases, you need to find out why he feels this way and try to work with him to help figure out what you can do to alleviate the situation. Just having this meeting can show your manager you have confidence which could be the catalyst to turn around the situation.
Confidence is going to be your greatest ally when trying to overcome self-doubt. This isn’t easy for everyone to come to grips with and it does take courage. But, once you gain the confidence, you will find there is no stopping you. Dealing with most obstacles will become easier for you which will lead to you succeeding more often. Many people find that after they get past a certain situation, they wondered why it took them as long as it did. It doesn’t matter, though. As long as you eventually gain that confidence, you can make happen whatever you need to.
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Ambil sekurang-kurangnya 2-3 jam untuk fokus pada
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Ini bagi memastikan anda tidak tertinggal
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Keep Going When The Going Gets Tough
“Success seems to be largely a matter of hanging on after others have let go.”– William Feather
A short and sweet message for you today…Does it feel like you are just barely hanging on to the dream that you have been working towards? Do you sometimes feel like giving up is your only option?
REMEMBER that no matter how hard things get, you always have to power to choose to keep going. Yes it may get difficult or even downright frustrating,but just hold on one day at a time.Focus on something you can do today that helps you stay focused on your dream and gives you the power to hold on. Before you know it, things will take a major turn for the positive and you will wonder why you ever doubted yourself in the first place.
Produce Value To Increase Your Worth
“Wealth, like happiness, is never attained when sought after directly. It comes as a by-product of providing useful service.” — Henry Ford
Whatever vocation you have chosen for yourself,one of the main goals we all have is to earn an income.To some people, income is more important than it is to others. The bottom line is that we all need an income to survive in the world today and our desire for material wealth is a healthy desire to have. However, we have to remember, at all times, that the amount of money we earn will always come in direct proportion to the quality and quantity of useful service we provide.Make sure that you can get your heart into your work. Make sure that you care about the peoplewho are on the receiving end of whatever it is you produce.
The higher the quality and usefulness, the more value you are creating. And with more value creation will naturally follow a greater income…either directly through your business or indirectly through the positive reputation and future projects you are assigned with.
Why Decision Making Is Key
“A real decision is measured by the fact that you’ve taken a new action. If there’s no action, you haven’t truly decided.” — Tony Robbins
Decision making is one of the most important skills you will ever acquire in your lifetime. I’m talking about the kind of decisions that change your destiny.Some people make decisions only to change their mind a few minutes, hours or days later.The most successful people make decisions based on very specific goals and visions and COMMIT to those decisions 100%… no excuses. This kind of decision making can change lives in a split second.
On the flip side, if you remain undecided about an important event in your life, you are left in a state of ambivalence. You can become fearful and begin to question yourself. Any decision is better than no decision at all.Take one opportunity today, before you go to bed, to make a committed decision for your life. A decision that you have been putting off that YOU KNOW will make a world of difference. A decision that, when you look back in 3,6,9 or 12 months, you say WOW… glad I did that 🙂
You Get What You Expect
“Whatever we expect, with confidence, becomes our own self-fulfillinf prophecy.” — Brian Tracy
What kind of expectations do you have about life on a day to day basis?Do you expect to get stuck in traffic or doyou expect a smooth, relaxing drive to work?Do you expect to have an argument with your spouse or do you expect a positive, meaningful conversation based on love and respect?
Do you expect your next project to be frustrating and difficult or do you expect a fun challenge with a rewarding conclusion?The answers to these questions will tell you a lot about yourself. They will also tell you about the kind of experiences you are attracting into your life.
Do your very best, this ENTIRE day, to ONLY expect the events and circumstances that you most desire. When something inevitably happens that was unexpected, just flip it around and expect the next step in your day to work out THAT MUCH better. Observe what happens to your attitude and your energy throughout the day. I guarantee you will be amazed with the results.
Keeping Your Enthusiasm
“Success consists of going from failure to failure without loss of enthusiasm.” — Winston Churchill
They say that enthusiasm is contagious and I’m sure you would agree this is true. The more enthusiasm you bring to any and every thing you do will ultimately determine the quality of your day to day experience.The challenge is maintaining your enthusiasm when things don’t go as planned. And if you are anything like me, you try a lot of ideas out and many of them don’t go as you envision.When this happens, how do you stay motivated and enthused?
Use today to practice the following 2 steps as a way to keep your enthusiasm and energy levels high… even when things don’t go according to plan.Don’t take life so seriously. Remember to have fun. Remember no one is perfect, this includes you and remember that enjoying yourself is priority #1.Think about all of the good things in your life. Even though things may be going wrong, or you have what appears to be a “failure” on your hands, you still have plenty of wins in your life time. Focus on these and get excited that you have had so many successes!
If you don’t have a certain skill and are looking to get into a certain field, it becomes an immediate obstacle to getting your foot into that industry. It’s something that holds a lot of people back from realizing their dreams. Today, there are more opportunities than ever, to get the needed training and you don’t necessarily need to go to college to get it.
By some measures, ten thousand baby boomers are retiring each day. What this means for those still in the workforce is companies are left with a gap in resources. These resources need to be filled. In the past, if you didn’t have the skills to fill that gap, you were stuck, because there were plenty of people that could step up with the right skills. But, with the mass exodus of one large group of people, companies are less stringent about strict college requirements. If they aren’t now, they soon will be.
It’s a matter of common sense and economics. If you have a shortage of skills, you are going to be more lenient in who you find. This means that you can train yourself and approach companies to present your new skills. You won’t need a degree nor will you need much experience.
You may have to start out at a lower salary while they are training you. But, when you get the needed training and some experience under your belt, you will be in a better position to negotiate. It is possible the company training you will require you to stay for a predetermined amount of time. You will need to decide if this is acceptable to you. Remember, it’s about getting your foot in the door.
As far as where to find the training, believe it or not, you can start with YouTube. They have many training videos that can give you some beginning advice and instruction. When you go through some training, then you can step up your efforts and look for more advanced instruction. At this point, it’s a good idea to get on some mailing lists related to the field you are trying to break into. Involve yourself in forums as this is a good way to get familiar with the influential people in your field. Consider starting a blog related to this new field so you can add credibility to your efforts. Maintaining a blog shows you are serious about committing to the field.
In e-commerce, there’s been a lot of talk about dropshipping. Dropshipping is the process of selling a physical product to a customer without carrying inventory or shipping the product. However, unlike affiliate marketing, you get to set your own product prices.
This saves businesses money as they only purchase products after a customer has purchased them from their store. Also, it let’s new store owners test out products to determine which are the clear winners.Since you don’t carry the inventory you won’t need to pay for warehouse fees, shipping costs, and expensive employee salaries.
Dropshipping is considered a low-risk business model making it great for new entrepreneurs.Ready to start your first dropshipping business?
Kids spend a good part of their childhood wanting to be older. They are proud of reaching certain milestones like age 10 and then age 16, etc. Parents try to encourage them not to rush their lives as they know life goes much quicker and seemingly so the older you get.
And there is an obstacle for people who are under 25. It’s harder to get a loan without someone cosigning, and insurance on automobiles is quite expensive for this age group. Rental car companies usually don’t even rent to them until they reach 25 years of age.
But, eventually, they reach the age where they don’t have restrictions anymore. That is until they start approaching their 50’s. It seems companies don’t want to hang onto these aging employees. This is because they can find someone younger for much cheaper. While companies are not supposed to discriminate based on age, it’s quite easy to find other reasons not to hire these people.
This is narrow-minded on the part of companies. Many of these aging employees hold years of experience and knowledge. While generally, their younger counterparts are cheaper, it will take them years to gain the experience and knowledge of the older employees. Managers who only look at the bottom line and don’t take these other factors into account are short sighted.
Another problem is people are living longer and many are not willing to retire at age 65, or whatever limit is set by governments. They have a lot to offer and they like the challenge of working. It is supposedly healthier for their minds to keep active as well.
Some companies will offer early retirement packages to people of a certain age. While these packages are not as lucrative as they used to be, it is still generally a wise idea to take them when offered. If you don’t it is likely you will be cut eventually anyway, with no package to rely on. In many instances, this early retirement policy causes gaps in the business and they end up hiring the same employees back as consultants. This may seem like a waste but it’s important to remember that consultants don’t add to the headcount and can be let go at a moment’s notice.
One solution is to keep on a group of aging employees as trainers. They have much to offer in the way of knowledge transfer and they can be a great benefit to the company when new hires are added to the payroll.
People hate to fail. It associates them with losing which makes them believe they are losers. Society doesn’t look favorably on losers. When failure does happen, people tend to give up too easily instead of using the experience as a way to learn and grow.
We are going to face many obstacles that will knock us down. Some of them will be small obstacles while others will be more severe. We set up blocks within our psyche that prevents us from overcoming these obstacles, no matter what they are.
Some obstacles may require professional help. For instance, if you have lost a limb, you may need physical therapy to get used to life without that limb. If you are using an artificial limb, you will need therapy to become familiar with living with that new limb.
If it is a traumatic experience, it could affect your mental capacity. In such cases, you may need to seek a counselor or psychiatrist to help you deal with the situation you face. Many feel it’s better to get help as soon as the traumatic experience occurs as it will be easier to come to grips with it. Although, it is possible to get help at any point in time.
When your failure isn’t severe (where you’ll need some extra help), you need to reach within yourself and recognize failure for what it is, a learning experience. Read profiles of most influential people, and you will find they have all failed multiple times. The difference is they kept going and did not let those failures deter them.
You need to believe in yourself and what you are doing. When that happens, you will become unstoppable. For example, suppose you have been thinking about creating a business based on something you are good at. You know that you can make it work and also know that others will be receptive to the idea when you do. As long as you keep your focus on that belief, you will do what it takes to make it work. It won’t matter how many failures happen. Your belief system is in place, and you will analyze your failures to see how you can make changes.
People who have a strong belief will get others on board as well. Suppose, for instance, your spouse is hesitant about your new venture. If you show how strong your belief in the concept is, your spouse will likely come around to supporting you over time.