Your fingers tracing

She came to learn
dreams can come,
at too high a cost;

But she was brave &
took that risk,
though all was lost;

Now she chooses
dreamless nights &
hollow voids;

There she shall remain
till peace comes
crawling once again.

 

 

I woke up today

I woke up today
with my mind empty

Gone are the thoughts
of my future, that could be
my past a distant memory

Instead, I rise with thoughts
that are free.
Free to wander upon
Many things

Bring on the Full
Moon to release me

MOON’S RIVER

We sat by the light of the orange moon, that night
We stared at the eyes of twinkled stars so bright,
Then we fell into the thought of catching falling stars
As the night caught the gentle beat of both our hearts.
We stared at the moon in the sweet, silent sky,
Looking for a face that we could recognize
We saw the eyes on the moon, we saw the smile.
Our hearts connected to the love from way up high,
Then the moon trickled light to meet our needing eyes,
Came flowing now as roots from dark and silent skies,
Connected to our hands and feet as tiny lines,
We felt the truth of moon’s beam that amazing night.
The moment gone, moon drifts away from sight,
The night hides away as morning lights
And there on the ground we wake to find
A star twinkling, fallen from the skies.
This truth can’t be felt from other’s eyes
But we hold that truth forever of our night.
Some things must be experienced to know,
No matter what belief we speak and show.
These moments live as stories to the crowd,
The tale is told by those who speak out loud,
But all of us have moments where we feel
The magic of this dream that is so real.
I hope one day you look to skies above
And feel those stars connected to your love.
I hope you feel the pull and that you too
Touch the truth from your rivers of the moon.

4 Things I Got Wrong About Fitness & Health Once you stop learning you start dying.

When you’re new to the gym (or to anything for that matter), it’s not uncommon to be quite impressionable at first.

This is a whole new world, and if the nice person in the Gold’s Gym stringer tank top is taking time between their sets of hammer curls to espouse their wisdom, it must be worth listening to, right?

Well, sometimes.

Over the last 17 years, I’ve gotten some invaluable advice about nutrition, strength training, and overall longevity just by having some really intelligent and generous mentors as training partners.

I’ve also heard — and at times, listened — to advice that was quite exaggerated at best and complete BS at worst.

This is by no means an all-encompassing list (we’d be here for quite a bit longer than a “four-minute read” if it were), but these are four examples of said “advice” that immediately come to mind.

Carbs can certainly be the easiest to overindulge on; for example, it’s relatively easy to kill a 2 liter of soda in a day (or an hour .. or a few minutes) — but an equal amount of calories from a lean protein source like chicken breast would leave you feeling stuffed.

So seeing as they’re not very satiating, it’s probably a good idea to keep your refined carbohydrate intake to a minimum if fat loss if your goal. But that doesn’t mean you can’t fit a sweet treat in your diet if you’ve got room for it in your caloric “budget.”

Overall, a net caloric surplus or deficit is going to dictate your weight gain or loss — not a short-term insulin spike from a chocolate chip cookie.

2. You need to do 4+ exercises for the same muscle group in a single workout

On “chest day,” I used to train flat barbell bench, incline barbell bench, flat dumbbell bench, dumbbell flyes, and finally cable crossovers in a single workout to make sure I was hitting “all angles of the chest” as fully as possible.

This is simply unnecessary.

You don’t need to hit 10 different exercises at 10 different angles for the same muscle group — especially in a single workout. Picking 1 or 2 exercises and putting 100% effort into them will be plenty to stimulate progress in a single training session.

If you want to do four different exercises for a single muscle, split them up between two separate days. Going back to the chest as an example; you could do flat barbell bench and cable flyes on Monday, then come back and do incline dumbbell bench and a pushup variation on Thursday.

You’re still hitting four exercises — but because you’re only doing two per session, you’ll be less fatigued and, therefore able to perform much higher quality repetitions than if you were to cram all of those movements into a single workout.

3. You MUST eat every 2 hours

It used to be all the rage in bodybuilding circles that eating a standard six meals per day would “keep the metabolism stoked” and therefore burn more calories than normal. Recent evidence has shown otherwise.

“Some experts claim that if you eat 6 to 9 meals a day and stick to your daily calorie intake, your metabolism will be dramatically improved and your muscle will grow quicker.

This hypothesis was well disregarded when studies found that the rate of metabolism is still the same if you eat 9 times a day or 3 times a day.” — Fast Fuel Meals

What matters most when it comes to body composition is the total amount of calories consumed per day. To optimize muscle building, it probably is best to evenly distribute your protein intake throughout the day (to keep muscle protein synthesis elevated) as opposed to trying to eat an entire day’s worth in a single setting.

But there is no magic switch that switches your metabolism to “off” once you hit the two-hour and one-minute mark between meals.

4. Deadlifts and squats are bad for your back

My lower back feels the best it has in years. Ironically, I’m also doing more barbell squatting and deadlifting than I have in years.

These things aren’t inherently “bad for your back” — they’re actually really good at helping you build a stronger back. Doing these things with shoddy technique and/or with more weight than you can handle can be bad for your back, which is where the reputation of them being “bad for our back/knees/hips” mostly comes from to begin with.

Einstein said that once you stop learning, you start dying.

This is good news for fitness fanatics; there seems to be a never-ending supply of myths and bodybuilding lore that we learn to be gospel one day and learn to refute as hyperbole the next.

At least we’re always learning something new!

10 Simple Ways to Motivate Yourself Every Day

 

There are myriad psychology models and theories on what motivates us to do the things we do: how we respond to incentives, achievement theories, and so on.

I look at motivation as excitement. So how can you remain motivated in a simple way that works every single day? Here are 10 ways.

1. Take a break–you deserve it.

The only way we can perform at an optimal level is create time for rest. The moment you know you can’t take any time off is usually when you need it most.

So take that long delayed vacation, and return to your business with renewed enthusiasm.

2. Keep your cards close to your chest.

Finally running that marathon? Excited about your new diet? Bursting at the seams over your new project? Good. Keep it to yourself.

Announcing your intent to do these feats will backfire. Resist the urge to reap the barrage of Facebook likes, and gushing comments. The positive feedback you receive from your network will trick your brain into thinking you’ve already accomplished your goal, sabotaging your once-motivated brain to do said feat.

So keep it to yourself and share the good news once you’ve already done it.

3. Confront death, and define your legacy.

Death is a powerful motivator. We get bogged down in mindless activities. They make us feel like we’re accomplishing things, when in reality we’re just spinning in circles.

Knowing that you have finite time on this planet helps sharpen your focus. Everything we do is another step in defining our legacy. This may seem like heady posturing, but both can be powerful motivators.

4. Celebrate the little wins, no matter how small.

Little wins may seem like just that–little.

Celebrating these wins can help to create positive habits. You break the inertia of mediocrity by teaching everyone around you how to win. They get the chance to bask in that emotion.

Vishen Lakhiani, CEO of Mindvalley, has gone so far as implementing what he calls the “awesome bell.” Which he rings (you guessed it) anytime something awesome happens.

5. Slash your to-do list in half.

Slashing your aggressive to-do list in half will allow room for success. Knowing that it’s realistic for you to complete the list is empowering.

6. Be gentle with yourself.

Stop comparing the accomplishments in your life with those of your neighbor. The story you create in your head will never be as good, and the reality will never be as bad.

There are many people who are smarter than you. The moment you can embrace this notion, you’re free. Free to explore. Free to follow what excites you. Free to ignore what they do, or how they do it, and focus on you.

7. Hack the way your brain perceives your new habits.

Recently, I began waking up two hours earlier than usual during the week. Instead of viewing it as two hours less I get to sleep, I view it as two extra hours to my day, allowing me to add a full workday per week.

8. Embrace vulnerability.

We live in a culture where we horde Instagram followers, and Facebook likes. The perception of our lives being anything less than perfect is a daunting notion. The glossy Facebookification of our lives can create a dangerous facade of success.

Sharing defeats and admitting failure is a powerful cultivator of motivation, allowing you to move past the failure. Work through the emotion instead of taking it out on someone else. Then move on to something more constructive.

Sharing these vulnerable moments also cultivates deeper connection with peers.

9. Do what you love (sort of).

Find what it is you love to do and get proficient at it. Success dwells at the fulcrum of passion and excellence.

But be careful. Make sure that you can make a living from your passion. I’m passionate about a lot of things that I know I’m not so amazing at and that I definitely can’t make a living at. I love playing guitar. My daughter loves when I play songs from the movie Frozen. It’s fun. I’m never going to be a rock star.

10. Focus.

There is a an anecdote I’ve heard about Warren Buffett, Bill Gates, and Gates’s father at a dinner party. A guest asked them what the most important quality for success was today and all three responded “Focus” at the same exact time. They all smiled and laughed to each other because they hadn’t really prepared the answer.

We are all inundated with texts and emails. These are no longer just work interruptions. Because of the mini-computers we carry around in our pockets, the flood of information distracts us wherever we happen to be, 24/7.

So turn off your iPhone, stop trolling your ex-lover’s Facebook page, and get to work.

How To Sleep Well And Wake Up Full Of Energy

An in-depth look at mastering your sleep.

 

 

One of those days again: Your alarm goes off, you open your eyes, and all you want is snuggling back into your sheets and sleep a few more minutes.

But duty calls, so you get up, wash your face, and grab your first cup of coffee to compensate for the lack of recovery from the night. What follows are hours of operating in automatic mode just to get through the morning before you actually feel awake.

While we all know how this daunting scenario feels, a lack of sleep doesn’t only come with short-term sacrifices. In the long run, sleep deprivation significantly harms your health and productivity.

According to Shawn Stevenson, there’s no facet of your mental, emotional, or physical performance that’s not affected by the quality of your sleep.

Contrary to what you might think, sleep is an active process. During the night, our brain processes everything we saw, heard, and learned throughout the day. Additionally, our immune system gets strengthened, our metabolism gets regulated, and our damaged cells are being repaired.

That’s why high-quality sleep boosts your entire day’s output and ultimately increases the quality of your life.

Even though great days start the night before, the majority of today’s population is chronically sleeping deprived and suffering from low quality sleep.

Yet, besides a balanced diet and sports, sleep is the ultimate key to creating mental and physical balance.

According to studies, a lack of sleep leads to less creativity, more stress, and underperformance. This lack of rest leads to millions of people not living up to their full potential because they’re tired.

While many young people get trapped in a hustle mentality, thinking they’d accomplish more if they cut down on their sleep, the reality is the contrary: If done correctly, sleep can be the ultimate performance hack.

Minimizing your sleep to have more hours to work will backfire rather sooner than later.

Yet, also lots of sleep will barely lead to an energized body and a clear mind. Instead, it’s the quality of your sleep that impacts your recovery.

And while being awake is a state of using energy, sleeping is anabolic, it builds us up and fuels us with the needed energy to get through the next day.

“You will factually work better, be more efficient, and get more stuff done when you’re properly rested.”

— Shawn Stevenson

Even though sleep optimization might sound complicated, it can be quite simple. A few uncomplicated habits can already lead to improved recovery and more energy throughout your days.

Understand Sleep Patterns and Build Routines

Even though many successful people and books preach waking up early, getting up at 5 AM is certainly not the holy grail to a successful day or life.

For many people, mornings are the only time when they can focus on side projects or their personal growth. Yet, when you wake up and when you go to bed, don’t matter as much as you might think. The only thing that matters in terms of productivity is how you spend the hours in between.

So instead of focusing on when to wake up, aim to maximize your energy and make the most of your time awake.

Our bodies love routines; that’s why going to bed and waking up at the same time massively affects your recovery.

Abnormalities might happen every now and then, but sticking to regular sleep patterns and going to bed at the same time will help you to fall asleep faster and wake up more refreshed.

Be Aware of Sleep Phases

While sleeping, we pass five different stages of sleep. These different stages of light and deep sleep form so-called sleep cycles, and each stage has different characteristics.

Stage 1 & 2: These are the light sleep phases. During these stages, our body temperature, and blood pressure drop, and we slowly fall asleep. Stage 1 is a transition phase between being awake and sleeping and only makes up to 5% of each night. During this time, we wake up easily.

Stage 2 is accountable for up to 55% of our sleep time. That’s when our brain activity slows down, and waking up becomes harder.

Stage 3 & 4: These stages are considered deep sleep. Our brain activity drops to a minimum, and recovery processes are at a high. Thus, these stages are the most important for getting the ultimate rest and recovery.

Stage 5: The last stage is also called REM (Rapid Eye Movement) phase. During this phase, our eyes move, we dream, and our brain activity is at its high.

After completing these five stages, a new sleep cycle starts.

Each cycle lasts for around 90 minutes, which means we usually repeat these cycles four to six times per night.

Four such sleep cycles would lead to six hours of sleep while six cycles account for nine hours.

Okay, but why does that matter?!

Well, understanding sleep cycles matters because when you wake up influences your energy levels. Waking up in the middle of a deep sleep stage will make you feel worse for wear, waking up during a light sleep period will lead to an energized morning.

In short: Being ripped out of deep sleep will cause you to feel less energized than waking up during a light sleep period.

How to do it:

As you know that each sleep cycle takes around 90 minutes, you can set your alarm accordingly. Instead of waking up in the middle of a cycle, ensure that your alarm rings when a cycle is fully completed.

Rather than aiming for the standard eight hours of sleep, make sure you complete your sleep cycle and don’t get ripped off of a deep sleep phase.

The easiest and most effective way to understand and take control over your sleep cycle is by using smart devices such as a watch or ring to track your sleep. Yet, even most smartphones can track your sleep if you place them close to your pillow.

If you, however, don’t want to make use of devices, work with the 90-minute rule and calculate when your alarm should ring based on getting a full sleep cycle rather than waking up in the middle of a deep sleep phase.

So, if you go to bed at 10.30 PM, rather set your alarm for 6 AM, instead of 6.30.

Soak Up Sunlight

Studies show that getting more sunlight throughout the day can help to sleep better at night.

We have a built-in 24-hour clock, the so-called “circadian timing system” inside our bodies that helps us to regulate day and night time.

Sunlight signals alertness to our brain and triggers the production of daytime hormones, which are responsible for regulating our biological clock. Thus, too little light during the day and excessive light exposure (e.g., through screens) at night influence the quality of your sleep negatively.

How to do it:

Whenever possible, get your body out and soak up some sunlight early in the morning. This will help to regulate your inner clock and differentiate between daytime and nighttime more easily.

You can, for instance, get to work a little earlier and walk the last mile, take your breaks outside or at least close to a window, or implement a short walk as your new morning routine.

Avoid Blue Light

The artificial blue light emitted by our screens has a negative influence on our sleep patterns as it harms the production of melatonin, a hormone that helps us to fall asleep with ease and sleep well.

Due to the exposure to artificial lighting, our bodies can barely differentiate between day and night. Thus, falling asleep is more difficult after staring at our screens late at night.

Engaging with our devices late at night keeps our brains alert and harms the quality of our rest. And even though watching your favorite movie or typing a few messages might not seem like a big deal, it is.

Browsing through the web is keeping your brain active while all you need after a busy day is to disconnect and unwind.

“Disconnecting from our technology to reconnect with ourselves is absolutely essential.”

— Arianna Huffington

How to do it:

Whenever possible, avoid screens at least 30 minutes before bedtime. Experts even recommend avoiding artificial light through screens 90 minutes before bedtime.

Instead, practice activities that help you calm down, such as reading, stretching exercises, meditation, or any other calming hobby.

If you really can’t stop using your devices, install a blue light blocker on your screens (e.g., f.lux). By doing so, the blue light of your screens will turn into a red light, which is less harmful to your body and sleep. Most phones already have a “night feature”, which also reduces the blue light that is emitted.

Alternatively, you can also grab a pair of blue light blocking glasses.

Darken Your Bedroom

In addition to avoiding screens, dimming the lights of your bedroom will also improve the quality of your sleep.

If exposed to too much bright light, your body doesn’t know if it’s day or night. Thus, sleeping becomes harder, and the quality of the rest drops. Sleeping in an utterly dark room, however, will help you to fall asleep faster and wake up fully recovered.

How to do it:

If possible, completely darken your room through (roll-up) curtains. If that isn’t possible, grab a pair of sleeping masks. These are cheap and effective, plus, you can take them wherever you go, which makes them a great companion during travels.

Minimize Noise

In addition to light, also minimize noises in your bedroom. If you have any digital devices in your bedroom, unplug them and ensure silence during the night.

How to do it:

Close all doors and windows that might lead to unnecessary noises during the night. Additionally, make sure to mute or unplug all devices that might be noisy.

If avoiding noises isn’t possible, get used to earplugs: Just like sleeping masks, these are cheap and effective, plus, you can take them wherever you go, which makes high-quality sleep during travels easier.

Stay Cool

Similar to light and sounds, our body temperature has a significant influence on the quality of our sleep.

When we go to bed, our body temperature usually drops so that we can fall asleep easier. If the temperature in the bedroom, however, is too high, falling asleep becomes challenging.

According to studies, the ideal room temperature for high-quality sleep is around 65 degrees Fahrenheit or 20 degrees Celsius.

However, in addition to the temperature of your bedroom, you should be cool too, meaning you should let go of all negativity and tension in your mind and body.

We all face negative experiences throughout our days. Even if you are an unbroken optimist, you’ll come across annoying people. And it can be hard to control our emotions throughout the day. Yet, at the latest, before going to bed, let go of all the negativity you faced during the day.

How to do it:

Make sure to cool your bedroom down before going to bed. Also, don’t wear thick clothing for sleep. Instead, let your skin breathe.

Additionally, do things that help you cool down mentally before bedtime.

Activities such as meditation or journaling can help you to let go of negative experiences and focus on the positive, even if you had a tough day.

If you want to take it one step further, you can write all your anger down on a piece of paper and burn it down. Literally, burn the piece of paper, but be cautious (e.g., do it in the sink). By doing so, you physically let go of the problem.

Other activities to calm down before bedtime are reading or listening to audiobooks.

Sleep at the Right Hours

One of the least known “sleep hacks” is the fact that our bodies recover most by sleeping between 10 PM and 2 AM.

Sleeping during this time will amplify the quality of your rest and help you feel more energized in the morning.

According to Shawn Stevenson, that’s based on the fact that we are part of nature. We are simply designed to sleep when it gets dark.

How to do it:

The 10 PM to 2 AM recommendation might vary depending on time zones, the time of the year, and other influences. Yet, the core idea is simple: Get to bed within a few hours of it getting dark outside.

“Timing your sleep is like timing an investment in the stock market — it doesn’t matter how much you invest, it matters when you invest.”

— Dr. Kulreet Chaudhary

Avoid Excessive Exercising

Heavy exercising before bedtime isn’t favorable as it boosts your metabolism, pumps your heart rate, and makes it difficult to calm down right before bedtime.

While an excessive workout in the evening might harm the quality of your sleep, a massage, and some stretching can be priceless.

Stretching and massaging your body with a foam roller will not only improve the quality of your sleep, but also help to calm down, connect with your intuition, and let go of tension.

Particularly if you have an office job and spend most of your days sitting, your body will thank you for releasing muscle tightness at the end of your day.

Besides the benefits of typical stretching exercises, a foam roller helps ease muscle pain, increase flexibility and blood flow, and help you relax.

How to do it:

If you want to do something good for your body right before going to bed, choose yoga or stretching exercises. Turn on some calming music and help your body to let go of tension. Not only your body, but also your mind will calm down, which is highly beneficial to have a night of high-quality sleep.

Avoid Big Meals and Caffeine Before Bedtime

Eating late can lead to inflammation and impairments in blood sugar regulation. Thus, whenever possible, avoid eating late at night. Your sleep, your body, and your performance will undoubtedly reward you.

However, if you should need to eat close to bedtime, make sure to consume protein-rich foods instead of carb-loaded, fatty meals.

In addition, avoid caffeinated drinks in the afternoon so that your body can get rid of the caffeine until bedtime.

Overconsumption of caffeine often leads to sleep problems, which leaves you tired, which again leads to more caffeine consumption, and soon you find yourself in a doom loop between coffee and bad sleep.

How to do it:

Instead of a late-night snack, you can drink herbal teas that help to sleep better. Chamomile tea, for instance, is known for its antidepressant qualities, and lavender tea reduces stress and anxiety.

Additionally, ensure to have some high-protein snacks at home in case you get hungry and want to eat something close to bedtime.

Depending on your body and what precisely you consume, caffeine usually has a half-life of around 5–8 hours. This means that half of the substance will be removed from your body in 5–8 hours. That’s why you should stop drinking coffee at noon or in the early afternoon to ensure your body gets rid of the caffeine until bedtime.

Bottom Line

Preparing for high-quality sleep doesn’t need to be complex, long, or exhausting.

On the contrary: It can be short and fun. Instead of feeling overwhelmed by all these ideas about what you could do to improve your sleep, have fun experimenting with them at your own speed. Keep what works for you and screw the rest.

What to avoid:

  • Avoid or reduce blue lights that are emitted by screens.
  • Avoid excessive exercising shortly before bedtime, choose yoga or stretching instead.
  • Avoid big meals for at least two hours before bedtime.
  • Avoid caffeine in the (late) afternoon.
  • Avoid waking up in the middle of a sleep cycle and being ripped off of a deep sleep phase.

What to do:

  • Understand your sleep patterns and build a consistent sleep schedule.
  • Get some sunlight early in the morning.
  • Darken your room and minimize all noises.
  • Cooldown the temperature in your bedroom.
  • Calm your mind and let go of negativity, for example, through meditation, reading, or journaling.
  • Get to bed within a few hours of it getting dark outside.

Take your time to experiment with different rituals until you find one that fits your needs and helps you to live a happier, more joyful life.

Choose one or two new routines and try different combinations until you find a pattern that helps you maximize your wellbeing and performance throughout your days.

9 Short Quotes That Might Change How You Think And Live If you resist change, you resist life.

If taken seriously, short quotes can help us live healthier, happier, and more peaceful lives. Yet most of the time, all we do is get inspired for a few seconds and then move on with our busy lives.

Even though a spark of inspiration can be valuable, quotes only become truly powerful when we take time to reflect on their meaning and see how we can make use of them.

If used correctly, those tiny lessons can have a lasting effect on how we live, love, and make sense of life.

They can help us overcome challenges and spark hope when everything seems meaningless.

Most people waste their lives trying to “play it safe” because they fear changes and unexpected challenges.

Yet the truth is, you can’t run away from change because it’s a crucial part of life.

Life is an unpredictable journey and we can’t ever know what will happen tomorrow, next week, or even next year.

How to use this:

Instead of looking at change with fear, embrace it as a vital force in your life.

Things change all the time anyway — whether you like it or not. But instead of trying to resist, you can choose to welcome new opportunities with joy.

We often hold ourselves back because we’re afraid of standing out and being different.

Instead, we try to fit in, even if that means feeling miserable deep inside.

The truth is, you were not born to “fit in.”

Yet, that’s not what society tells you. Instead, they tell you to live life a certain way: Go to school, graduate, get a “safe” job, get married, have kids, please everyone around you but yourself, retire, and die without ever fulfilling your own dreams.

According to most people, that’s the formula for a perfectly “safe” life. If you follow it, your parents and their friends might be proud of you.

But what about you?

Is that how you want to live?

Why do we normalize a certain way of living and demonize anyone who steps out of that boring pattern to live life according to their own rules?

How to use this:

Normality often seems the safest way, but it can quickly become the most dangerous path — especially if it doesn’t align with your needs.

You deserve to make your own choices based on your dreams, goals, and strengths.

Just because others are living life a certain way doesn’t mean that’s how you need to do it.

Step out of boring patterns. Do you.

When we say “I don’t have time,” we usually mean “It’s not a priority” or “I can’t make time for it.”

Yet the truth is, we all have enough time if we’re just careful about how we use it.

Surveys show that we spend almost 4 hours per day on our phones.

Just imagine how much more we could do if we minimized the hours spent scrolling through news feeds every day.

How to use this:

If you feel like “you don’t have time,” start to religiously plan your weeks and days.

On Sundays, plan the week ahead and set three core priorities that’ll help you achieve your long-term goals.

Each evening, set three specific goals for the upcoming day, which will help you accomplish your weekly priorities.

If you have no idea how you’re using your time, start tracking your productive hours with a simple time tracker.

We often keep ourselves busy “doing things” yet procrastinate on the few tasks that would truly matter.

Most people are so afraid of facing the truths in life that they choose to keep themselves busy, so they never “have time” to do the hard things.

They don’t follow their heart, stay stuck in careers they hate, and barely show love.

Even though we all have goals and dreams, most of us never dare to fight for them and thus stay stuck in daily lives we don’t enjoy.

How to use this:

Instead of fighting through endless to-do lists, pause and ask yourself which important moments and conversations you’ve been putting off for too long.

Each week, make time for at least one such conversation or activity.

So many people believe they need to be bold and relentless to achieve anything valuable.

And quotes like “Nice guys finish last” just make our insecurities worse because we start to think we need to be mean to “win” in life.

Yet, as Gandhi preached more than 50 years ago, we can shake the world by being gentle, soft, and kind. And that’s mostly because shaking the world starts by shaking ourselves and those around us.

How to use this:

If you want to impact the world, start by first impacting your own life.

Stand up for yourself and show us what to do by doing it first.

Contrary to common belief, we can influence millions of people by being kind, compassionate, and caring.

In the 21st century, we’re all lacking love and deeper connection, so if you can show up and convince even just a few people of your good intentions, you’ll soon be able to start an entire movement that might shape more people than you ever thought possible.

Our energy shapes every aspect of our lives: It influences how we communicate, how we show up for ourselves, how we take care of our loved ones, how we get things done, and how we ultimately feel.

You can add energy and enthusiasm to the most mundane tasks of your life and ensure you stay on top of your game regardless of external circumstances.

How to use this:

There’s a saying that goes, “How you do one thing is how you do everything.”

The truth is, the majority of our lives aren’t exciting.

Most of our days are spent with basic, boring activities like work, cooking, eating, running errands, cleaning up, and so on.

Yet regardless of what exactly we do, we can always decide to show up and infuse our desired energy into our days.

Instead of being frantic, we can choose to be peaceful and calm.

Instead of being annoyed, we can choose to be compassionate and kind.

And instead of blaming ourselves when things go wrong, we can choose love and forgiveness.

We often blame others for “not treating us right,” yet we’re usually the ones who treat ourselves worst.

We don’t take our needs seriously, prioritize others instead of ourselves, and barely take time to nourish our deepest needs.

And instead of looking within, we get mad at our partner, friends, or family for not taking care of us.

How to use this:

If you want to be treated with respect and love, you must first love yourself.

We’re teaching the world around us how we want to be treated by showing them how we treat ourselves.

Take time to explore your needs by reflecting and journaling.

Cancel appointments if you think they’ll make you feel worse instead of better.

Speak the truth and show up for your desires, even if they might sound ridiculous to others.

This is your life, and you only have one shot at creating a reality you truly enjoy. Trust yourself and give yourself the love you deserve before expecting anyone else to do it for you.

I’m an online writing coach and teach new writers how to build an audience by sharing their expertise or passion online.

One of the questions I hear a lot is: “What if it doesn’t work?”

And I usually reply by asking: “Well, what if it *does* work?”

Most of us are so used to “playing it safe” that we want to know our efforts will be “worth it” before even lifting a finger.

We don’t want to give more than we might receive. That’s also why so many people struggle with their relationships.

They expect 50/50, but the truth is, strong relationships aren’t always balanced.

Sometimes, you need to give 80 and only get back 20, while other times, it’ll be the other way around.

If you can’t deal with the fact that you’ll never know whether your hard work will pay off or not, you’ll struggle to break out of your existing patterns.

How to use this:

Big goals usually require big action and risks.

Whether that’s building your own business, getting a new job, or making fundamental changes in your relationships, you always need to do the work without knowing whether it’ll be worth it.

But instead of wondering, “What if it doesn’t work?” you can ask yourself: “Well, what if it *does* work out exactly how I want?!”

We want to “succeed” at all costs and ignore everything we need to give up to achieve our goals.

You can always go “the extra mile” and do a little more, but the question is: What do you need to give up?

The truth is, every decision we make comes with its own sacrifices.

Whenever you say yes to something, you’re saying no to many other things.

How to use this:

Next time you’re setting or reviewing goals, ask yourself what you’ll need to give up to achieve them and whether it’s still worth it.

If you have to give up your peace of mind, favorite hobby, and quality time with your loved ones to get a raise or build a side hustle, you might want to rethink that goal.

Each decision comes with its own effects. The earlier we consider those effects, the sooner we can avoid frustration in the future.

Be aware of your goals, but also be mindful of what you’re not willing to give up.

8 Signs That Show You’re Doing Well in Life (Even if You Don’t Think So)

 

Did you ever scroll through social media profiles of influencers sharing their picture-perfect lives full of glamour and success and wondered how they got there?

If you’re anything like me, you later looked at your own life full of struggles, fears, and unaccomplished goals and felt frustrated about your own progress.

You might think of all the things you still need to take care of and wonder why your life feels so miserable while others seem so happy.

And most importantly, you feel like you’re massively behind in life.

You start to feel a little anxious. You believe you’ve made wrong choices and start to feel like a “failure.”

Sadly, wondering whether we’re “enough” is a common thought because comparing ourselves to others is now easier than ever before.

Social media and societal expectations make it hard to acknowledge our own progress because we’re so focused on what others are doing and achieving.

Yet the truth is, the grass isn’t always greener on the other side, even if it might seem so at first sight.

We usually think that others are doing better because we only see the bright sides of their lives. And that’s partly because our perception of what a “good life” should look like is so screwed due to unrealistic expectations.

You might see someone’s big house and their fancy vacation photos, but you have no idea how peaceful or miserable they actually feel in that house or during that vacation.

Ultimately, “good” and “better” are based on your perspective. You can be happy with very little or own anything yet feel miserable.

The good news is, whether we’re doing well in life is mostly defined by small elements of our daily life:

You know what you *don’t* want

If you know that you don’t want a typical office job, you’re a huge step ahead — even if you don’t know exactly what kind of job you want instead.

You might not know what your ideal relationship would look like, but you might know exactly what you don’t want based on your previous experiences. This information alone will help you make the right decisions too.

You can celebrate the wins of others

So many people believe they need to constantly compete with their colleagues and friends while the truth is that we all can win.

We’re living in an abundant world full of options and opportunities for everyone, and it’s possible that we all do well in life.

You’re not hyped about every new trend

So many people’s purchasing decisions are based on what society and random ads tell them to buy. Similarly, their big life decisions are also shaped by those trends.

Escaping that cycle isn’t always easy, but it’s possible: You can live your life according to your own needs without following every new trend.

I used my last phone (a Samsung Galaxy S8) for almost five years until it broke down.

Phones are useful devices, but they can also be our greatest enemies. Most people spend way too much time staring at their screens anyway, so I consciously decide not to prioritize having the newest devices.

And I never understood why I should pay thousands of dollars for a new phone if I could get an older model for almost no money.

Once my old phone broke down, I extended my contract and got a new phone for free. It’s not the latest model but is a lot better than the previous one and does everything it should do. I’ll use it until it doesn’t get the job done anymore, and then I’ll get the next one.

The same is true for any other device I use in my daily life.

Most people live paycheck to paycheck because they’re drowning in small monthly payments for items they purchased to prove their social status.

If you can ignore those stupid games and make more thoughtful (and sustainable) choices, you’ll be able to detach yourself from that pressure to constantly buy things you don’t even care about and instead use your money to create a life you enjoy.

So many people think their material possessions will help them be happier or feel “more successful,” yet what truly happens is that they end up feeling miserable and drowning in consumer debt.

Luckily, genuine happiness isn’t rooted in “things” but in relationships and our inner emotions.

You’re a little skeptical

Questioning life helps you look beyond the surface and find new paths you’ve never thought about before.

Most people do whatever they’re told to do without ever asking why. They act like puppets because they don’t want to take responsibility for their actions.

By doing the opposite, you’re stepping up for yourself and showing the world that you want more than the ordinary.

You feel connected

The good news is, you don’t need dozens of friends. In fact, the number of relationships we can nourish at a given time is finite anyway, and it makes more sense to maintain a small number of meaningful relationships instead of having shallow conversations with hundreds of people.

And if you don’t feel that sense of connection yet, you can now start to consciously build your circle with like-minded people. You could, for instance, join local events and clubs to meet people with similar interests.

If that feels too hard, you could even just start by joining online communities, which might later lead to real-life friendships as well.

You know how to step back to enjoy life

Researchers even found that having a purpose can prolong our lives.

Having a strong purpose is also one of the common attributes of blue zones, which are five specific regions of the world where a great percentage of the population lives up to age 100 or more.

Yet, in Blue Zones, purpose isn’t necessarily defined by your work.

Their definitions are loosely translated as what makes life worth living. And if we’re honest, for most of us, our work isn’t what makes our lives more meaningful.

It’s our relationships, the voluntary work we do, or our hobbies that add meaning to our lives.

Yet more than half of America’s employees report that they lack proper work-life balance and work more hours than they feel comfortable with.

Working less and spending more time on other activities isn’t always easy because most of us grew up being told that we need to be hardworking to be worthy, yet it’s crucial.

And even just being aware of this fundamental truth is a step toward living a better life.

You’re not afraid of asking for help

We’re all good at certain things, yet we suck at others, and there’s no shame in being bad at something.

Whether it’s asking a friend or getting professional help — allowing yourself to get supported is the ultimate lifehack because it helps you save time and do things correctly instead of struggling on your own.

You can admit your mistakes

Blaming others is always easier and more comfortable, yet, it’s also what keeps us stuck.

If you can accept that it’s mostly your own choices and actions that have led you to your current life, you’re more self-aware and emotionally mature than most people will ever be.

Final thoughts

Even though we’d all like to have a little more stability and certainty in our lives, the truth is that we’ll never have it.

We’re all living for the first time, and each challenge we face just teaches us new lessons about ourselves and the world we’re surrounded by.

And even if we constantly want to improve ourselves and be happier, healthier, and wealthier, we need to stop sometimes and appreciate the progress we’ve already made.

At the end of the day, life is finite. So what’s the point of constantly chasing new goals if we never sit down and relax, never watch sunsets, or never dance until our feet hurt?

14 Tiny Habits That Can Have a Huge Impact on Your Life

 

When we feel stuck, we usually crave huge changes. We want to make radical shifts to turn our lives upside down because we believe that’s the only way to move forward.

Yet, in reality, those massive shifts rarely lead to sustainable changes. Instead, we often feel overwhelmed and readopt our old patterns very soon, which only leads to more frustration.

The good news is, we can rely on small yet consistent changes to help us regain our power over time. This might take a little longer, but it’ll lead to a more fulfilled and peaceful life in the long run.

Stick to the 80% rule for better health

According to the World Health Organization, more than one billion people worldwide are obese.

The main reasons for that shocking number are obvious: We spend most of our days seated and consume much more calories than needed.

And most of the time, we overeat because we’re so used to processed foods and huge portions — especially when eating outside.

In Okinawa, one of the five Blue Zones where people often live up to 100 years or even more, the population follows the 80% rule: They only eat until they’re about 80% full.

This is powerful because research proves it takes 15–20 minutes for our brains to realize we’re full. So if you stop when you feel like you’ve reached 80%, you’ll likely feel 100% full after a few minutes anyway.

However, you’ll avoid overeating and feeling tired after each meal.

Log out of apps you should be using less

If you want to spend less time on your phone but don’t want to delete certain apps altogether, log out.

Next time you want to use the app, you’ll be reminded of your good intentions and can consciously decide whether you really want to use it.

Don’t leave empty-handed

Whenever you leave a room, take something that doesn’t belong there with you.

E.g., When leaving the bedroom, take empty cups, bottles, or dirty laundry with you and put them in the right place. This will help keep your home tidy and organized at all times with minimal extra effort.

Keep a virtual shopping list on your phone

I started to use a virtual shopping list called Hngry a few years ago.

This simple habit has helped me save so much time: Whenever I realize we’re about to run out of something, I immediately add it to the list: soap, toothpaste, toilet paper, candles, pasta — whatever.

Next time I go shopping, I know exactly what I need to buy.

Since using the app, I’ve never run out of anything.

Plus, using a virtual shopping list has many more benefits: You have a better overview of what you need and make fewer unnecessary purchases, which helps reduce waste and save money.

By knowing what you need, you’re also less tempted to buy sweets and highly processed foods. And most importantly, it makes your shopping experience a lot easier because you spend less time thinking about what you need.

The #1 time and energy saver

While talking about groceries, let me share two more habits that helped me make a profound change: Meal planning and prepping.

Every Sunday, I create a weekly meal plan and write down what I’ll eat next week. I’m not a talented chef and don’t enjoy cooking, so I purchased meal plans full of simple and healthy recipes I like.

As I don’t want to spend too much time in the kitchen, I always cook bigger batches, so I can eat the same meal at least twice.

Without meal plans, I easily opt for processed, unhealthy foods — especially if I need to make choices when I’m already hungry.

But if I’m well prepared, I can easily stick to a healthy, nutritious, and simple plan.

By eating healthily, I feel better, have more mental clarity, and am more energized overall.

Be kind (even if the other person isn’t)

Instead of taking other people and their work for granted, try to show kindness and compassion.

This isn’t always easy, but most of the time, it’ll help you engage in genuine conversations and solve problems much quicker.

Just because someone reacts rudely doesn’t mean you did anything wrong. They might be having a bad day or might’ve received bad news just recently.

Train your “kindness muscle” by reminding yourself that someone else’s behavior is barely a reaction to you but just a reflection of how they feel deep inside.

If you can get it done within 2 minutes, do it

Whenever you have an annoying task to complete that won’t take you more than 1–2 minutes, do it right away.

By procrastinating and whining about it, you’ll only get even more annoyed and waste mental energy. Once it’s done, you can happily get it out of your mind and focus on more important tasks.

Stick to water as your go-to drink

You can save loads of calories and money by drinking water instead of pretty much anything else.

There’s no harm in drinking a cup of coke or orange juice occasionally when you really crave it, but make sure you don’t pour those immense volumes of sugar into your body regularly.

Water is simple, cheap, and healthy, so train yourself to choose it more often.

Get used to complimenting other people

Cheering for others and highlighting their positive traits is a superpower.

Most people are stuck with a scarcity mindset and believe they must compete with others. Yet, the truth is, life is abundant, and we can all get what we want while being nice to each other.

Instead of looking at others with jealousy, try to share your genuine thoughts with them.

If you like how someone looks, tell them. They might’ve spent years losing weight and working out, so your compliment might make their day.

If you realize someone’s making an effort at work, tell her. She might’ve been up all night to finish a presentation, and you might be the only one to acknowledge her hard work.

Life could be much more beautiful if we all supported each other and shared more compliments instead of hate.

Sleep can be the solution to most of your problems

According to CDC, almost 40% of adult Americans don’t get enough sleep.

And while most people don’t even take sleep seriously, the truth is that we can eliminate many of our daily problems just by sleeping better and longer.

If we’re sleep-deprived, we’re more prone to gaining weight but also more irritable, anxious, and mentally exhausted.

To ensure you get a good rest, go to bed at the same time every night. In the long run, this will help you fall asleep easily because your body will get used to a specific schedule.

Also, ensure to sleep in a dark room (or use a sleep mask), avoid eating big meals at least 1–2 hours before going to bed, and don’t take your phone to the bedroom.

Also, allow yourself to slow down at least an hour before bedtime so your body can adjust.

If possible, take the stairs

As someone who’s working from home, I move very little during an average workday. So when I do get outside, I try to make the most of my time by walking most distances and taking the stairs whenever possible.

For me, it’s a simple way to get some extra steps in without much extra effort.

If you’re struggling with money, track your expenses

Most people widely underestimate how much money they spend on luxuries like eating out or new clothes every month.

They work hard for their money but don’t pay much attention to how they spend it.

If you ever feel like you have no idea where your money went, start to religiously track your expenses for at least 2 to 3 months.

I used an app called Toshl to keep track of every penny for two years. This helped me realize that eating out and making random impulse purchases were the two major expenses I could control if I wanted to save money.

Your insights might be totally different: You might be paying for subscriptions you don’t even use or spending lots of money to replace broken items in your home every month.

The problem is, you won’t know unless you document your expenses. And the sooner you start, the sooner you’ll be able to make changes.

Keep a tiny diary

A few years ago, I came across a “One Line A Day Journal,” which is a tiny notebook to summarize your day in just a few lines.

Each page represents a day of the year: the first page is January 1st, the second is January 2nd, and so on.

In my journal, each page is divided into five sections, which means I’ll be able to use it for five years.

I started in 2021, so next year, when I open the page for January 1st, I’ll see my entries from 2021 and 2022 and then put my 2023 thoughts on the same page.

This is a great way to keep track of your life without a huge time commitment.

It literally takes you one minute to sum up how you feel and what you did on a particular day. Yet, it’s a fantastic way to reflect on the previous years and the progress you’ve made over time.

Each year, the journal reminds you of wonderful memories you’ve made and challenges you’ve overcome.

Take full control of what you see online

On average, we spend 3 to 4 hours per day staring at our phones.

And the truth is, most people allow their phones to make them feel worse instead of better.

Here’s a mantra I wish more people would be aware of: Nobody has the right to stress you out on your own phone.

If I see a post I don’t like, I’ll unfollow the author, so they don’t show up on my feed again.

If someone leaves a disrespectful comment on anything I publish, I won’t even waste a second before I block them.

I wouldn’t let a person enter my home and act rudely, so I also don’t let them do the same online.

If you think you have the right to piss me off, I’ll use my right to ensure you can’t do it in the future.

Your phone can be a powerful tool and help you live a better life, but you need to control how you use it.

What’s the point of constantly seeing posts you fundamentally disagree with?

If we spend so much time scrolling through news feeds, we can at least ensure the content we see makes us feel good instead of bad.

4 Principles to Develop Next-Level Leadership at Your Company

Filling management holes that get created when the company gets bigger is important. Use these four principles to develop the leaders in your organization.

 

 

For a company to be successful, it must find a way to develop talent. It isn’t always possible to hire leadership from the outside. Being able to develop leaders within the ranks will help the company to grow and fill future needs that come about organically.

When I worked for a company that was growing, we knew we had to spend time with our staff to help them grow into the leaders we needed. I created a training format that we used over and over to coach up emerging leaders and prepare them to take on more responsibility.

This training was ongoing. We instilled four principles in their work. This translated the core values of the company into their daily actions. It gave them a foundation to build their individual leadership style.

It didn’t mean that everyone could take on a leadership role. Some people naturally make better leaders. Some people enjoyed keeping their technical focus and didn’t want to change. Others wanted the additional money but not the extra work.

To be able to take on more, the individual also had to show that they could handle their current responsibilities. The example I would use is that the third string punter on a football team wouldn’t be voted captain. While talent isn’t the only requirement, there had to be enough ability to do their job at a high level. If someone isn’t at the top of their game, they would not be viewed as a leader.

We were able to go from a staff that wanted the extra benefits of leadership (more money, promotions, authority to make decisions, etc.), to a staff willing to do what was necessary to improve as leaders. Instead of just showing up and checking off a box, they put in the work to get better.

But for those with leadership potential and the drive to grow their skills, we could provide them foundational knowledge they can rely on to be successful. Here are those four principles:

Principle 1: Take ownership

The first principle was to take ownership. They needed to own their tasks. They had to own the processes and procedures. They had to own the outcomes and the production output.

This is different than being in charge. If they are in charge but don’t own it, they will always find others to blame when things go wrong. They won’t step up to do the extra work necessary when something gets fouled up.

The reality is that there are always going to be outside factors to blame. It is easy to find a scapegoat, because today’s business processes are complex and interconnect with other areas. This gives us plenty of places to point the finger when mistakes happen.

Instead, leaders need to make it their job to keep pushing things forward. They don’t sit back and wait for tasks to be given out to them. They search for ways to improve the team and catch mistakes early to prevent them from turning into major problems.

We emphasized that this was the antithesis to the “us versus them” attitude. We broke down silos by having leaders willing to step beyond their area to work with other teams to solve problems and improve efficiencies.

When everyone takes ownership, people are willing to do what is needed without finding ways to skirt responsibility. By taking ownership, this also meant consistency. It was more than one-time effort. It was exemplified in the habits, routines and patterns, not just in the one-off.

Our leaders started to have more follow-through. They would finish what they started. They knew that a failed outcome meant we didn’t do a good enough job. They didn’t expect praise for their part while pointing to others as the problem. They owned it.

Principle 2: Use next-level thinking

How do you know you did something right? Most people look at their task. Did you accomplish the task or not? Did they do what they had to do?

For leadership, we needed to shift our thinking. Each task is important, and we constantly measured individual production versus our key performance indicators. But next-level leadership required a shift in perspective.

We taught that most people rely on linear thinking. They see a problem and want to point it back to one factor. Linear thinking follows quick, snap decisions without much analysis.

Instead, we needed to use systems thinking. We had to see the interconnection between various parts of the system. We had to see that the decision for our team to increase production caused a problem downstream. Our shortcut caused ramifications to the quality control team. Or our boost in sales by cutting prices meant we had to pay overtime to make up for the additional work, further hurting the bottom line.

Systems thinking helps see the full business systems, not just the individual parts. Solutions had to account for the full system. This would help them develop higher-level thinking. They started to see the forest and the trees instead of getting stuck in the weeds.

Next-level thinking also meant that they had to be excellent problem solvers. We didn’t want problem finders or problem magnifiers. We wanted people who would see the problem and work out a solution.

Related: How to Think About the Systems in Your Business

When they explained the problem to their boss, they presented the research showing how it happened, along with options for solving the problem and their recommendation. We taught them that without this, they weren’t helping us, they were hurting us.

Anyone can point out problems and make them worse. True leaders can see problems and find solutions. Next-level thinking translated to honesty. They stopped throwing each other under the bus. They didn’t lie when they didn’t know something. They would go find out the answer. They learned the rules so that when they had to break them, they had good reason to do so.

 

Principle 3: Respect time (your time and others’ time)

The third principle revolved around time management. Leaders needed to respect their time enough to have efficient time-management systems in place. They couldn’t let others drag them down. They needed the ability to work with others to be efficient, so the work got done.

Part of this training involved learning to prioritize. We taught them how to look at tasks on a grid, comparing urgency and importance to determine what to tackle first. We talked about hitting low-hanging fruit or tackling the big tasks to knock them out of the way first. We taught them how to see nice-to-have items versus must-have items.

Related: 3 Reasons Entrepreneurs Struggle When Building Business Systems

We presented numerous ways to look at their mountain of work and slice it up, so it becomes manageable. If they didn’t get everything done, at least we knew they hit the high-priority items and didn’t get stuck diving down a rabbit hole.

By respecting their time and others’ time, they were able to be more efficient. It didn’t mean everything suddenly got done instantly, but it gave them a framework, which gave us confidence in them. We didn’t need to micromanage their day. Instead, we trusted their ability to decide what to focus on.

Principle 4: Focus on progress not perfection

Nobody is perfect. Chasing perfection means that we forego experimenting or trying new things, because we don’t want to mess up. Trial and error, by definition, means there will be errors.

We had to, instead, keep making progress. This meant continuous improvement. It didn’t mean people were afraid to try. It meant we addressed flaws and obstacles and kept moving forward. We changed the measuring stick. We didn’t look for the small mistake to criticize. We looked at the patterns to see if we were getting better over time.

Being able to develop leadership within an organization can be the difference between scaling a business and plateauing. Organic growth means there will be new needs in the future. Filling holes quickly with emerging leaders is more optimal than looking to hire from the outside.

We used these four principles of next-level leadership to develop the talent within our company, so that as the company’s revenue grew, so did the number of people stepping up to help.

The great part of it is that these are universal. They weren’t specific to our industry or our product line. They are principles that can be applied to almost any business team to improve and develop leadership. Use these if you find that your company’s growth is creating a void in next-level leadership.