B r a i n S p r i n k l e s

Quick little fixes to life's little problems.


How to Master Your Day

There are a number of things you can do to improve the outcome and productivity of each day.  By intentionally implementing a few changes, you can set yourself to have an extremely effective day.  These strategies will help you master your life so read through and try and integrate some of these habits to gain the edge you need to lead a productive life, one day at a time.

Know your body. If you take care of your body, your body will take care of you. Taking care of your health can improve all aspects of your life and it is important to learn what products, supplements and nutritional profiles best suit your physical body.

Track everything. This is somewhat of a continuation of taking care of your body but if you track the things you do and consume, you can better cater your routines to best suit your physical needs.  Tracking what you consume and how you feel as a result of whatever it is you are ingesting to get a better idea of what offers your body sustainable, lasting energy. By catering your diet to what makes you functional optimally, you can begin to shape your external world by meeting your inner nutritional needs.

Train your mind. Your thought patterns have a direct effect on your physical health. Training your mind is essential to better prepare yourself for success. If you commit to personal growth, you’ll begin to learn how to change limiting beliefs and set yourself up to accomplishing your greater goals and desires.  Once you commit to learning how to be more effective, you’ll start to figure out how to implement concrete strategies that will enable to you to begin to change the thoughts of your subconscious mind so that you can eliminate any self-limiting beliefs that may be holding you back. This can include affirmations, a daily morning meditation practice or even learning a new skill so that you can build confidence through each of your daily practices.Find and refine your team. Iron sharpens iron and if you have the right people in your life, you won’t have the negative influences in your immediate circle.  Perhaps this means you hire a great assistant, work on gaining and keeping good friends, having motivating mentors and inspirational people in your life on a day to day basis. Sometimes this can be particularly tricky if you have family that tends to invoke frustration in your life so try and limit the time you spend around these people, even if it’s a sibling or a parent. Working on refining your inner circle can truly have a lasting impact on your perspective and overall productivity. If you don’t want to have a negative life outlook, you need to first perfect your immediate environment including the people you surround yourself with. Find forums, master-mind groups, coaches, and good friends that you can serve and that can serve you in a mutually beneficial, healthy and positive relationship.

Be tough. Be relentless. If you’re working on something, be relentless in its attainment. If you are studying are don’t understand a certain concept, drill the concept in over and over again until you know it like the back of you’re hand. Think of how much training goes into being a professional athlete. Every time you “fail”, see it as an opportunity.

Find your ritual. In order to truly master yourself, you need to have systems in place that are flawless. If you have a ritual, you can overcome any problem and can facilitate any roadblocks. Rituals should be embedded throughout your day so that you can automate all aspects of your life.  Whether it’s developing a habit, perfecting your mourning routine, or having rules and guidelines you.

Build and master your morning routine. Most extremely successful people have a deliberate morning routine that they follow. Having a plan for the first hour or two of your day can help ensure you start your day off on the right track.  If you have a good morning practice, you start each day with a win. A powerful morning routine truly sets you up for success throughout the day. Personalize your morning routine with things that are meaningful to you. Whether it’s coffee, exercise, meditation, writing or cleaning. You can read more about developing and perfecting a great morning routine in the post I wrote here.

Reverse engineer your life.  Decide what you want and work backwards to figure out how to get there. If you can visualize the person you want to become, you can outline the steps necessary to actually get you to where you want to be in life.

Be clear and explicit in your daily objectives.  Having a clear vision of what you want to accomplish sets you up getting the right things done.  Writing out exactly the tasks that would make your day great provides your day with structure and intent.  Once you have an idea of what would make it a great day, you’ll be more likely to focus on the right things that would help make your day successful.

Whatever it is you’re striving towards, working on yourself is the fastest way to get what you want out of life. Accept where you are in your journey and work on one thing at a time to start making progress in meaningful and rewarding ways. By implementing some of these strategies, you’ll start to see results and more importantly you can craft your life into something you’ve always dreamed of, one day at a time. Be happy by choosing happiness. Work hard and don’t let a little struggle deter you away from who you want to be. Focus on what you can do today. You’ve got this!


Top Brain Supplements for Improved Cognitive Performance

There are a number of ways you can improve your focus and cognitive performance without taking pharmaceutical drugs or getting a script for Adderall. Using supplements can drastically improve your overall clarity and ability to function more effectively throughout your day in both your work and personal relationships. Because it can be difficult to to pin-point which supplement is right for you, it can be incredibly helpful to take time to document how one or more of these supplements effect you as you’re trying them out.  By using a little trial and error implementation you can effectively find out which ones work best with your brain chemistry and biology. While one person might respond well to one kind of supplement, you might find that you don’t even notice a difference. Keeping track of how you feel and how the supplement effects you is a great way to implement your biohacking regimen.

Alpha GCP
A biosynthetic precursor of acetylcholine, alpha-GCP quickly delivers choline to the brain. If this is any indication of its effect, alpha-GPC is a prescription medication used to treat Alzheimer’s disease in some parts of Europe. Alpha-GPC in the U.S. however is available as a dietary supplement and has been shown to improve memory and learning. Taking this with Uridine is especially helpful in maintaining the integrity of your adrenergic receptors. You can find some of the studies demonstrating these cognitive effects here.

I like Alpha-GCP a lot. I find that it gives me a subtle but noticeable boost in productivity without the angst that you might get with a stimulant like caffeine or Adderall.  While I definitely don’t feel a stimulant-like “buzz”, I find that Alpha GCP noticeable enhances my ability to concentrate and work without getting distracted.

Acetyl-L-Carnitine is another great brain supplement that has been shown to improve mental clarity and focus by increasing the overall processing speed of the brain.  By increasing serotonin and norepinephrine, Acetyl-L-Carnitine increases both mental and physical energy through it’s induction of energy production through our cell’s mitochondria. It has been shown to have anti-inflammatory and antioxidant properties, thus protecting brain cells from oxidative stress, free-radical damage and has even been shown to be protective in cases of oxygen deprivation.  These anti-aging properties and its effects on overall brain health is why Acetyl-L-Carnitine has been used in a number of trials in the treatment of depression, chronic fatigue syndrome and Alzheimer’s disease, making it one of the top recommended brain supplements used to improve cognitive performance.

Personally, I haven’t experienced as much of a noticeable effect compared to Alpha GPC, but even if it’s just a placebo effect, I find that I can concentrate for a bit longer after I’ve hit a mid-afternoon lull. If studies are showing that it can decrease the effects or delay the onset of Alzheimer’s (something that runs in my family) I am willing to give it a go. Try it out and let me know how you like it.

L-Theanine and Caffeine
L-theanine is an amino acid found in green tea and is known for its stress-reducing capabilities. When you pair L-theanine with caffeine, you can expect to experience noticeable improvements in focus, mood and motivation without the angst that might normally be experienced with stimulants.  If you normally stay away from caffeine because of that jittery feeling, coupling it with L-theanine might be your answer to improved focus and lasting motivation throughout your day. L-Theanine on its own is a great remedy for anxiety or nervous tension and for me personally, it  takes noticeable effect within about 20 minutes.

Krill Oil
Krill oil (as opposed to just regular fish oil) is particularly stable and because it is phosphorylated, krill oil is easier for the brain to process and metabolize.  Omega-3s can be classified as alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA) and plays an important role in strengthening the myelin sheath that insulates each neuron in the brain. High quality fish oil can reduce inflammation, improve overall brain function and in some studies has even been shown to enhance muscle growth. The Omega-3 fatty acid, docosaheaenoic acid (DHA) is of considerable importance in neuronal cellular membranes which is why supplementing the diet with krill oil is so important.

Coenzyme Q10
CoQ10 is an antioxidant that is found in the mitochondria of our cells and destroys free radicals that can contribute to aging, cancer and disease.  It is known for its therapeutic effects in cancer treatment, muscle recovery and immune function, but it is best known for increasing energy production, which is why it I have included it as a top cognitive enhancement supplement.

Vitamin D
Vitamin D is one of the most important supplements you can take to improve your overall health and cognitive function.  Vitamin D is a substrate used in the synthesis of sex hormones, growth hormone, testosterone and estrogen.  It is involved in immune function and inflammatory responses. While Vitamin D can be attained from sun exposure, the majority of us don’t get an adequate supply and it’s best to supplement with Vitamin D3. This is especially true for those of you with darker skin tones.

Supplementing a healthy diet and proper sleep hygiene with nootropic brain supplements can drastically improve your overall capacity to learn, focus and handle stress more effectively. These supplements are almost universally accepted as an effective way to mitigate some of the damaging neurological effects that toxins and disease can have on our lives. Don’t underestimate the importance of keeping track of what you’re taking so that you can better taylor your regiment to your biological needs. Let me know if you have any questions about the supplements mentioned or if you have any of your own nootropic suggestions.


How to Develop a Morning Routine

If you’re at all interested in personal development, you’ve probably heard of the importance of having a morning ritual in place.  Having a morning routine is one of the common threads you will find in personal development books and a staple in the lives of the most effective people in the world. Having an effective morning  routine is incredibly powerful and with a strategic approach, instilling such a practice at the start of your day can easily help get you out of a rut, improve your productivity and have dramatic effects on the quality of your life.

There is an unlimited number of activities you can include in your morning routine. I have compiled a list that highlights just a handful of practices and activities that have been put into practice, in a variety of different combinations, by some of the most successful people in the world including best-selling authors, world-renown writers, actors, Fortune-500 CEOS, political leaders and top athletes, all of whom swear by the importance of having such a practice in place.

Before reading through some of these practices, let me say one thing. Start simple. Don’t expect to wake up tomorrow morning and have a perfect AM routine already in place. The key is to start simple and to start small.  You can gradually add on to your growing morning habits by building on your tiny wins and successes, rather than trying to implement 5 or 10 habit changes all at once without having built a consistent practice into your life yet.  Begin by deciding on only two or three activities you want to implement immediately upon waking up. Don’t worry about the amount of time you spend on each. As long as you are doing something, even if it’s 5 minutes per habit, you’ll develop enough discipline and consistency to reap the benefits. Make those activities a consistent part of your morning before attempting to add on a ton of habits all at once.  If you try and implement a list of 10 activities or habits without starting small, you won’t build an effective morning routine at all.  Decide on the very first thing you want to do after your alarm goes off in the morning. Then decide on the thing you will do after that first task is completed.  For example, you can decide to brew a pot of coffee right after you wake up, followed by walking into your bedroom and making your bed.   Once you have successfully implemented these first two practices for a few days in a row, then try adding a third habit onto your morning. Consistently perform the added habit onto the last two and then add another. This will help make your morning routine automatic, structured, and more importantly, consistent and effective.

Here are some of the top practices you can implement into your morning routine.

Meditation. If you think meditation isn’t for you, think again. Meditation is a scientifically proven way to improve a number of as aspects of your life from your physical health to your ability to cope with the external situations.  It can drastically reduce your anxiety, improve you emotional stability, and enhance your productivity. Try to implement just a 2-3 minute meditation in the morning and you can gradually increase the time as you develop a more consistent practice.

Exercise. This is an obvious choice to include in your morning routine. Exercise will not just make you more attractive on the outside, but can also improve your mood, productivity, relationships and ability to handle anything life throws your way. Don’t worry about making it a full crazy workout (at least not at first). Try and develop the habit of running for five minutes consistently every morning and you can gradually increase the time or difficulty once you actually start looking forward to it. Maybe this mean just 2-3 pushups and squats to start. A consistent five minute work out every morning for a month is more beneficial than a great hour long work out once or twice a week. If you develop consistency first, you will eventually begin to actually look forward to getting your heart rate up in the morning.    Remember to start small and be consistent!

Tracking your progress. Having a record of all you’re trying to accomplish will help keep you on task and motivated. Even making a little chart where you can put a little check mark to hold yourself accountable to the tasks and habits you’re working on. Once you’ve completed something you’re trying to make a habit, that little check mark will give your brain a tiny dose of dopamine to keep your progress and consistency going.  Tracking drastically improves your ability to execute and implement the changes you want to make in your life by encouraging consistency, structure and routine. 


Write out your goals. Having a clear set of intentions for the day, week, month and year helps you navigate through the course of your life in a strategic and well thought out way. Even if you aren’t sure where you see yourself in a few years, having to put something down on paper can help inspire you to figure out what it is you want to see and who you want to be in your life. You can start off small by writing a to-do list of the day or a weekly list of tasks you want to get done before the start of the following week. Time is the only thing we cannot create more of so being resourceful and structured can help us plan and prepare for a more  intentional outcome and subsequently a more meaningful life.

Visualize. This may seem a little woo woo, but if you can visualize your day going well and can see yourself being productive, you’ll likely see your day play out even better than you intended. You can use just a couple of breaths during your morning meditation to visualize the way you’d like to see you day or even year unfold or you can write out what you’d like your day to look like in your journal. Your subconscious brain will work on finding a way to piece together the path and help execute the steps necessary to achieve whatever it is you visualized and thought about.

Practice self-acceptance. Sometimes it’s difficult to see the voice in your head as someone other than your own, but the anxious, fear-driven internal voice is often our biggest critic, and most often overly critical. Try and catch yourself being self-critical and overly judgmental so that you can start to practice a little bit of compassion to the one person that matters most (yes YOU). We’re often kinder to our friends and family than we are to ourselves and if we can begin to challenge those negative thoughts and beliefs, we put ourselves in a better position to lead happier, more productive and effective lives.

Lay out your clothes the night before. This requires starting your morning routine the night before, but if you lay out what you’re going to wear the night before, you save time and brain-power. The ability to make decisions throughout the day is an exhaustive resource so if you can save a bit of energy on the front end by not having to choose your clothes the morning of, you set yourself up for success.  It also creates one less obstacle or roadblock you’ll need to overcome in order to develop the habits of your morning routine.

Listen to a podcast or personal development book. You can be more efficient with your mornings by using the time you spend getting dressed to listen to something inspiring and up-lifting. Put in headphones and listen to a podcast or an audiobook. Try searching on youtube for something inspiring and you’ll feel empowered and ready to take on your day.

Learn. Think about some skill or activity that you’ve always wanted to learn. You can use part of your morning routine to incorporate a 15 minute time slot dedicated to fulfilling a lifelong goal of learning something you’ve always been interested in. You don’t have to spend month on a coach or tutor to gain a bit of mastery in something you’ve never done before. There are tons of wonderful YouTube channels dedicated to helping you learn the basics of all sorts of instruments, skills, habits  and activities.

Hydrate. Maybe this means brewing your first dose of joe, drinking a warm cup of tea or downing some water.  If you already have something you already drink in the morning, make it an explicit part of your morning routine by adding it on either before or after one of the habit changes you want to implement. Try and keep the order or when you consume your drink the same to help solidify your new more challenging practices. I love coffee in the morning, but there are endless amounts of morning drinks you can incorporate such as fancy teas, ACV, green smoothies or even just a nice tall glass of water to start your morning off right.

Journal. Everyone should have a journal. There is no right or wrong way to implement the practice of writing in a journal. You can use your journal to track your progress, write down your favorite quotes, implement a gratitude practice or even simple to write out a To-Do list of what you would like to get done for the day. Journals should be used as a place to write down and revisit your weekly, monthly and yearly goals, any thoughts you have, quotes you’ve heard or whatever else you want to use it for. Forget the rules and forget perfection when it comes to keeping a journal.  In the morning, try writing out three things you’re grateful for and three things you could do today that would make today a win. Try it out. Journals are a great resource to keep yourself motivated, track progress, and hold yourself accountable so that you can be better prepared in all areas of your life.

Wake up early. Once common thread you see amongst world-class performers is the time they wake up every morning. Even if you’re not a morning person now, start taking note of what time you wake up every morning and if you can wake up just 3-5 minutes earlier every morning. It won’t feel like such a shock to your circadian rhythm and you’ll definitely see huge gains in your productivity by waking up earlier than you’re used to.

Make your bed. This is such a great way to start your day off on the right foot. If you make your bed immediately after waking up, you already have a tiny win under your belt. Even if it doesn’t seem like it makes a difference, you’ll feel a little better every time you walk into your room. You can’t help but feel a little lighter every time you walk into a clean room, and making your bed almost instantly makes your room look fantastic!

Affirmations. Even if it seems a little woo woo, you’ll feel better when you start practicing kindness to yourself.  Using affirmations is a great way to start planting the seed for what you want to see come into your life. Try journaling your affirmations if you feel silly speaking them out loud, but if you’re willing to try it, driving alone in your car is a great place to test it out verbal affirmations. PM me if you want some of the ones I personally use.

Presence and mindfulness. Make sure you use your morning to practice being fully present in whatever task you’re doing. Being mindful and present first thing in the morning helps trigger a cascade of productivity and focus throughout the remainder of your day!

Consistency. Whatever your morning looks like, truly making it into a routine is crucial to reaping the benefits of having a mourning routine in the first place. This is why I recommend starting with small, tiny habits when you first start implementing a morning routing. Keep a schedule and try doing the habits and tasks in the same order every day. This helps to make it a habit and you’ll definitely feel more in control of your life if you can nail down a few of these things first thing in the morning every single day.

Whatever you want your “morning routine” to actually look like is up to you. I included these awesome habits to show you what the most effective people use in their lives to perform at their very best.  Successful people don’t accidentally become successful. It’s in tiny habits of our days that make up our entire existence. While it may not feel the immediate benefits of these habits right away, just a few days of consistency is all you really need to become a believer of having such a wonderful morning routine in place. Good luck and thanks for reading!


How to Have More Energy

Having more energy is the key to living a more fulfilling life, and getting more out of each day is entirely in reach.  There are a number of quick and easy strategies you can implement right away to start getting more out of each day by hacking your body’s own energy store.  While there are an almost limitless number of things you can do, the strategies included here can improve your productivity and increase your energy right away.  Read on to boost your energy, improve your efficiency and increase yourproductiviy through these simple changes!

Hydrate. Drink water. This is an obvious tip for instant energy.  Most of us aren’t consuming near enough water. Try chugging a bottle of water when you start to lag and you’ll realize that often your thirst is masked in the form of a sugar craving.  Our body is 75% water and making sure our bodies are well-hydrated is a sure-fire way to instantly boost your energy levels.

Go outside. If you’ve been inside for a few hours, go outside for a 5-10 minute break. Leave all your work inside and take an intentional break outside. Set a timer and let yourself off the hook for a few minutes. You’ll come back more refreshed and ready to power out a few more hours of work.

Monitor your food intake. There’s a reason why the expression, “You are what you eat” is something we’ve all heard over and over again. The food we eat is literally the fuel our body needs to perform optimally and if we can start to break our addictions to foods that rob of us of our daily energy, we can see real change and lasting results.  If you eat better, you feel better and ultimately, you’ll perform better.  Start paying attention to how you feel after you eat something. If you get stomach aches after eating icecream, your body is telling you to avoid dairy and sugar. When I was younger, I lived on oatmeal, but now I know I can’t. I tend to be super foggy and lethargic and can no longer function optimally after a bowl of oatmeal. So instead of indulging or trying to justify it, I avoid it altogether. I noticed the same effect when I have pasta, breads and heavy carbs so I really try to avoid these foods if I know it’s going to ruin my productivity. Food is the most important tool we can use to adjust our energy levels so make sure to pay attention to how you feel after consuming food, and you’ll have an easier time weaning yourself off unhealthy foods.

Drink Coffee. I love coffee so I can’t write a post on energy and productivity without its inclusion.  If you do like coffee, stop drinking it after a certain time. Choose a time that works for your and stick to it. My personal rule is, “No coffee after 3PM”, but of course everyone is different, and in fact, most people should avoid it even earlier on in the day.  Choose what works for you and be realistic!

Sleep. Try and figure out how much sleep your body needs to perform at its best. If you are one of those workaholics, chances are you could be even more effective if you prioritize your sleeps.

Find your peak hours. If you are more productive in the morning, make sure you block out. Most people have their peak hours two to four hours after they wake up. Use these hours to do your most productive work. Rather than using those most productive hours on your drive to work, try and get to work earlier, or see if you can work from home for a few hours so that you can ensure your performing most optimally.

Meditate. Meditation is a life-hack that has exponential potential to enhance your life in all areas. Even if you think it’s too woo woo for you, the science behind practicing mindfullness and meditation should be enough to convince you to adapt the practice into your life. If you have never meditated before, start with just a three minute practice every morning and the results will be enough to convince you.

Take a multi-vitamin. No matter how healthy you eat, most of us aren’t getting enough of the right kinds of foods. You may have heard that getting nutrients from food is way more efficiency, and while this is absolutely true, chances are you’d have to eat a lot more than your waste-line would like to achieve optimal nutrition through food alone. Taking a multi-vitamin can make sure that we’re getting our basic daily nutrients satisfied. You’ll feel sharper and more focused within a day or two of adding in well-rounded vitamin into your diet.

Change your socks. You’ll be surprised how refreshed you feel, especially after a day (or few hours) of walking, if you can swap out your socks for a fresh pair. Try and out and see how much happier and more productive you are.

Listen to music. Studies show that working without music is way more conducive to enhancing productivity, but if you’ve hit a wall and are ready to throw in the towel, put in your headphones and listen to some upbeat music while you work. I am a personal fan of Hype Machine, but Pandora, Spotify or even YouTube is a great way to listen to some music to revamp your energy and mood.

Organize your desk. If you have a messy work environment, it’s hard NOT to get distracted. You have constant reminders and piles of things you need to get done. Try clearing off your desk, even if it mean’s temporarily making yet another pile under your desk, and only keep the papers or things you actually need for the specific task you’re working on.

Change locations.  Sometimes all you need is a quick change of location to boost your energy and productivity. If you’re tied down in an office, try moving your chair to the other side of the desk to jar your energy and creativity. If you can, rearranging your room altogether and moving things around might be just the trick to boosting your energy.


The Most Effective Learning Strategies

There are a number of things you can do to not only become smarter, but also to learn more effectively. Whether you’re trying to ace your next exam, cram for finals, or just trying to improve your ability to learn and retain information, these strategies are well tested and well worth the read. As always, read through these awesome recommendations and decide which you think you could try out and toss the rest!

Make a schedule. Decide ahead of time how much time you have to allot to learning. Jot down what you have to get down (ie. how many chapters or lectures you have to get through) and how much time you have to go through each one. Set a timer and get started. If you didn’t finish in the allotted time, give yourself an extra 5-10 minutes and jam through the material. This will not only improve your efficiency and speed, but will keep that fire lit and keep you moving through the material.

Practice, Practice, Practice Questions. This is by far one of the best things you can do to prepare for an exam, especially if you don’t have much time to prepare. Go through the material as fast as you can for 20-30 minutes, or until you have a base understanding and then find some quality practice questions. Text books often have a scratch-off code with great practice questions online. If not, just google questions on the topic and try and get through 10-15 questions. Questions are a great way to learn material because as you read through the explanations of the correct answers, you learn why something is right, and you start to see the important, crucial aspects of the content. Rather than just memorizing the entirety of the page, practice questions (especially if you’re getting them wrong) help highlight what’s important, and can help cut down the amount of material you actually need to memorize.

Eliminate distractions. If working in your room hasn’t proven to be the most productive place to work, leave the house! Find a local library, pack your bags and get out of the house. Eliminating potential distractions from family, friends and external stimuli is half the battle when it comes to being productive with your time.  It may seem like a hassle to actually have to go somewhere, especially if the library isn’t around the corner, but it is an almost guaranteed way to drastically improve your focus and time-efficiency.

Don’t spend too much time going over the content. This may seem counter-intuitive but set a timer to try and quickly go through and lecture or two with the goal of recalling the material at the end. Rather than spending time writing or rewriting your notes, try looking at and learning the material with the mindset that you’re going to be tested. This will force yourself to actually try and commit the material to memory. Once you feel like you have a base understanding of the material (even if it’s not word-for-word) move on to practice questions to see how much you’ve actually learned. Even if you’re getting the answers wrong, spend time going over the explanations of the answers. This will really help highlight the important themes of the content you’re trying to master.

Vary your modality. Don’t just do one thing to absorb the material. Instead, use a variety of different ways to interact with and learn the material. Maybe it’s reading the textbook outside for an hour, then rewriting your notes in your living room, then watching YouTube videos on a topic that still isn’t clear. The idea here is that you better learn when you’re in an environment that is new and different, and thus stimulates and activates your memory more effectively.  When you recall information, you’ll likely remember where you were when you learned the material, which can serve you during exam time!

Keep post-its next to you. Distractions are real and it’s hard to resist the temptation to look something up when it pops into your head, even if it has nothing to do with what you’re learning. Perhaps you don’t understand a word in the material (a little better than wondering what someone recently posted on Instagram). Any time something does pop into your head, quickly jot it down and only return to it after you finished working on whatever it is you’re doing for the next hour or half hour. Allowing yourself to look up whatever you wrote down on your post-it is a great way to “reward” yourself for completing your tasks/assignment.

Clear your desk. It’s easy to let papers, notebooks, etc. pile up on your desk. This can be extremely distracting. Rather than wasting an hour cleaning up, just throw everything on a chair or under your desk so that it is out of sight. This will help keep you focused on only the essentials so that you are less prone to distractions.

Work in a fasted-state. This will definitely be one of the more controversial strategies I included here, but working in a fasted state has proven to be an effective way to boost brain power.  In our paleolithic past, being hungry stimulated our Sympathetic nervous system (fight or flight) and thus kept us focused so that we could sufficiently hunt for food.  Don’t think that just because you’re hungry, you have to go run for a quick fix. Grab a class of water instead and get back to work.

Document your time. If you think you are being effective with your time, remember that you can ALWAYS improve.  Write down how you spend every half hour and you’ll surprise yourself with how many times you get distracted.  Even if you get work done, is it possible to work faster and get more done in that same amount of time? Documenting how you spend your time is a great way to boost productivity. It keeps you accountable and will motivate you to stay on track.

Meditate. Even if this seems a little woo-woo, lock your door, set your timer for even just two minutes and focus on your breath. You’re focus will be more on track and it can also help quiet any negative thoughts or persistent anxiety.

The best thing you can do right now is to just get started.  Now that you’ve read through a few tips and strategies, implement them right away and just get started! Feel free to comment bellow or send me a message with any comments or questions! Cheers.


Productivity in the Work Place as a Concept

How To Stay Motivated Throughout the Day

Staying productive and motivated throughout the day can be challenging. If you have something that absolutely needs to get done, and  have mentally hit a wall, there are a number of strategies you can implement to get your edge back so that you can continue on with your productivity.  While a little self-reflection may be all you need, you may need a little more to get back on track.   People are confronted with having to do more work than they feel capable of actually doing and implementing some of these strategies will help get you back on track.

Make a to do list. If you are feeling overwhelmed by the amount of things you have to get done, the best thing you can do is make a list.  Creating a To-Do list will help you organize all of the things that actually need to get done. Put an astrict next to the most important tasks and start with those.  Make sure that once you make your list, you focus on ONE thing only.  Don’t get distracted by the second most important task because it’ll ultimately compromise the quality of your work and prevent you from efficiently knocking things off your list.

Time allocation. Once you’ve decided on the most important thing on your to-do list, allocate a certain amount of time to finishing it. If it’s an hour for writing a paper, set a timer and get started.  This will create the illusion of having a deadline which can help motivate you to work fast and efficiently. Using the Pomodoro Technique can help increase your motivation and give your day a little more structure.

Be present. Have you ever had a day where you felt like you were insanely busy only to find that you didn’t get much of anything done? That is often the result of lacking complete focus.  Once you’ve made your list and allocated time to get something done, let everything else float to the back of your mind.  If it’s difficult to stop those nagging anxious thoughts, try to actually visualize putting everything in a box and then storing it in the back of your closet. It may sound a little woo-woo but it has been found to be a very helpful technique in redirecting attention to the task at hand.  If you can give a full complete hour of undivided attention, you’ll be pleasantly surprised at how much more productive you’ll be in accomplishing the task.

Track your time. If you find that a few hours have gone by without anything to show for it, pull out a piece of paper (or planner) and track your time.  Once an hour (or half hour) has gone by, write down what you did.  Then either move on or continue working on the same thing.  This can motivate you into wanting to “beat” your last hour’s productivity. Accounting for your time is a great way to self-moniter in a much more motivating way.

Measure progress. Find a way to measure your productivity. If you’re writing a paper, look at how many words your writing per hour. If you’re reading something boring, track how many pages you’ve read. Even if it’s doing something that’s difficult to measure, track how many times you’re getting distracted each half hour. Measuring your progress will motivate you to stay on track and maintain your focus so that you can increase your output and improve your productivity.

Set daily goals. Although this was already mentioned, try and make a habit of setting daily goals.  Write out two or three of the most important things that you want to accomplish and work early on in the day to cross it off your list. You’ll instantly feel better about the day once you get it done and this can increase your motivation and productivity for the rest of the less important tasks that still need to get done. Decide on the most important thing you need to get done for the day (or even just the next hour) and put everything else on the back-burner so that you can focus all of your attention into getting it done.

Take a break. If you haven’t taken a proper break, giving your brain a break from whatever it is your doing can help reinvigorate your mind and refocus your attention.

Exercise. Exercise is one of the best cure-all’s for almost any issue that arises, including lack of motivation or productivity. If you’re tired and need to focus, go for a quick 10-15 minute run and you’ll feel reinvigorated that can help stretch out that last bit of work you need to get in before the end of the day.  You read more on the benefits here.

Listen to music. Although I usually recommend working in silence, if you’ve hit a wall and aren’t doing much of anything, put on your headphones. Listening to some upbeat music can really improve your mood and subsequently your productivity and motivation.

Meditate. This is especially important for my anxiety-prone readers. If you find yourself ruminating on negative or even just distracting thoughts, take a few minutes to meditate. This doesn’t have to be a full lotus style meditation. Just close your eyes, set your phone’s time for two or three minutes and focus on your breath. You’ll be surprise at how helpful this is in quieting your mind and focusing your attention.

Clear your desk. Sometimes cleaning up your work space can help calm and quiet your mind. This is especially important for those anxious, busy minds. Take 5-10 minutes to clean up your desk can drastically enhance your ability to focus.  If you think it’s going to take more than 5-10 minutes, just grab the pile and throw it under your desk or in your close so that it’s out of site.

Whatever it is your’re trying to accomplish, we all need a little help sometimes. Using these strategies can easily help refocus your attention and improve your productivity.  Stay focused, eliminate distractions, clear your mind and keep going.



The Law of Attraction Explained

Popularized by books, celebrities and even movies such as The Secret, The Law of Attraction is thought by its practitioners to be the greatest and most infallible law in which the entire universe depends. The Law of Attraction states that what you have in your life is the direct result of your thoughts and focus. The idea behind this theory is that if you focus on the things you want in life, you will be more likely to receive it. The theory holds that every positive or negative experience in your life was attracted to you by your thoughts and attention.  It emphasizes the concept of “like attracts like”, whereby positive thoughts bring about corresponding positive experiences. The idea that you can have, be or do anything you want is affirmed if you simply have the proper mindset and learn how to effectively harness your thoughts and align them with that which you want out of life.  Focusing on positive experiences and merely thinking about prosperity will align your life so that you can receive more of it. People who htreeinforestave drawn wealth into their lives  are thought to have attracted it to them, consciously or subconsciously by maintaining predominantly positive thoughts throughout their lives. You attract the things into your life by the dominant thoughts that you think and the Law of Attraction affirms that everything you have in your life is a result of your daily thoughts. Every thought is seen as a force that can be used to create the reality of your life and thus you alone are responsible for your life situation in whatever form it may be.

Part of what makes the Law of Attraction so interesting is that it is used to explain exactly why a person’s life is the way it is. If you have negative self-beliefs that tend to repeat themselves over and over again, your subconscious mind will find truths to verify these thoughts in your external world and inevitably draw those experiences into your life.

The Law of Attraction also explains that you can begin to reshape your life if you can merely learn to control your thoughts more effectively. You must learn to rescript your core set of beliefs. Lessons and thoughts that have been engrained in us from very early on can be changed if we engage in deliberate practice of positivity. The core beliefs that we have been raised to believe as true make up our reality both internally in our thoughts and externally in our lives. They are based on ideas and concepts (whether good or bad) that have been taught to us and reinforced by teachers, friends, parents and siblings. Our subconscious minds make up who we are and by actively working to change these long-held subconscious beliefs, changing the external realities of our lives become increasingly possible.

The Law of Attraction is embodied by principles that state that if you steadily work towards making change in the areas of our brains that are responsible for our long standing beliefs and assumptions, we can change the external realities of our lives.  Whatever we accept as true becomes true. What we have seen as the truth and any evidence contrary to our core beliefs is discarded or perceptually modified in our brains because of the scripts we have engrained in our minds. If we have been continuously criticized throughout childhood, we have been essentially programmed, like a computer, to believe that we are not going to be successful.  Our core belief aligns with those subconscious beliefs and turns them into actualized truths that result in our reality.  Experiences are what makeup the core belief a person may hold and if someone was constantly led to believe that they wouldn’t amount to anything, or were taught that success was beyond their grasp, it is almost impossible to see an external world that demonstrates anything other than that which they have programmed in their minds.  However in order to combat a life of negativity, a mindscipt of negative programming must be somehow altered in order to put to use the Law of Attraction in order to gain lasting change in their lives. The Law of Attraction is based on the idea that you can indeed create your life based on your inner thoughts and desires.  Becoming aware of this law, makes it possible to think your life into one in which you want. What you think about and focus on the most will be created and actualized in your external life. The concepts below are all highlighted in the Law of Attraction and if you can put into practice these core strategies, you can begin to bring about change for the better.

Like attracts like. The Law of Attraction emphasizes the idea that like attracts like. The idea behind this presumes that whatever you think about you will inevitably attract comparable thoughts to you in your external world.  By focusing on what you want, you can attract more of it into your life.  If you focus on what you don’t want, however, the Law of Attraction will too bring comparable negativities into your life.  If you think about something that you makes you unhappy, the Law of Attraction brings about more negative emotions, thoughts and realities into your external world.  You not only become what you think about most, but you attract what you think about most. The Law states that the universe must deliver the frequencies of your thoughts into your life. Your life is in your hands and the Law of Attraction assumes that you can choose your thoughts and therefore change your life.  Your world right now is a result of all of your past thoughts and if you can think about what you want and hold that thought in your mind, making that thought your dominant thought, you can bring that thought into your life. The thoughts you think become the things you have in your life. People often don’t have what they want because they are thinking more about what they don’t want instead of what they do want.  This important idea is to take to take responsibility for your life and begin to consciously choose your thoughts.

Decide to think only positive and good thoughts.  The idea that your thoughts are capable of changing your world dictates that your thoughts have the power to implement real, lasting change into your life.  You must thus choose your thoughts carefully. By making the decision to believe in the Law of Attraction, you must take on the belief that you are responsible for your life and all that it is and once you accept this as a universal truth, you can begin to assert more control over your thoughts and life.  You must believe that your life experience is in your hands in order to initiate change.  By believing that good things can make their way into your life, you are preparing your mind to receive the prosperity and abundance that the world has to offer. Whatever you choose to think about will become the essence of your life experience.  Nothing can come into your world unless you summon it through persistent thoughts.  Most of us attract the things into our lives by default repetitive thoughts, but if you consciously choose positivity and think thoughts that mirror health, abundance and wealth, you will see those truths align within the external reality of your world.

Meditate. Meditation is an important part of the Law of Attraction because it can help bring a sense of control into your life.  Meditation quiets your mind and helps you control your thoughts so that you can choose them with deliberate careful precision. You can set an intention for your day or even just your hour, and meditation is what allows that kind of conscious thinking to take place. Focusing on your breath can help neutralize any negative emotions or thoughts you may be having, and begin to enable you to bring about more positive experiences.

Take responsibility for your life. Taking responsibility for the way your life is today is an indication that you are prepared to take the necessary actions to initiate change.  If you truly look at your life, you can begin to realize that you have drawn into your life every part of who youfusciaflowers are. Life’s physical manifestation are the results of the thoughts that take place in the mind. Life is a reflection of the dominant thoughts that take place throughout your day.  Luckily, the power of free will makes change a matter of choice and determination.

Listen to your thoughts.  Feelings are a feedback mechanism that tell us whether or not our thoughts are on track with the Law of Attraction. Your feelings are your frequency feedback mechanism. It is the universe telling you that you are thinking good thoughts and the same is true when you experience negative feelings and thoughts.  It is important to use these emotions as an indication to actively work to change or neutralize your thoughts through practices like mediation and gratitude.

Gratitude.  Studies show that if you are grateful, you are more likely to be wealthy and bring about abundance into your life. Grateful people are more innovative and creative, and have be proven over and over again the be happier and more satisfied throughout their lives. Some people even argue that you can even bring about positive life experiences by showing gratitude for experiences that haven’t yet occurred. This comes in the form of meditation and visualization.

Ask for what you want. Knowing what you want is a crucial step in the Law of Attraction. Jack Cannfield, author of the Chicken Soup Series emphasizes that the very words have messages of what we need to do. Ask, believe, receive. Second part of believing is taking action because if you believe you are going to be wealthy, then you’re more likely to take action.

Believe. Whatever you believe in your core subconscious mind always reveals itself in your outer world, and by believing in something greater than what you are, you can begin to prepare for more abundance in your life. If you believe in this idea of abundance in your life, you will be able to achieve anything your mind can imagine.  The idea is that if you believe you will achieve something, than you will be more likely to take the action.

Take action. Your thoughts become things if you take massive action towards achieving those goals. If you have your dominant thoughts. You have the power to change any part of your life because you are the one that choose your thoughts and feels your feelings.  Winston Churchill once said, “You create your own universe as you go along”, which is why it is so important that you feel  good. This is a signal that is released into your world so that you can attract more positivity into your life.

The points mentioned here have been emphasized throughout literature that references the Law of Attraction and even in the more modern acclaimed book, The Secret.  It is a simple concept that emphasizes that whatever you attract into your life is a result of your thoughts.  If you feel good, it is because you are thinking good thoughts and you are creating a future that is on track with what you desire for your life.  If you are worried and anxious, you bring more of that into your life.  The goal is to always bring your attention back to controllable thoughts so that you can control and powerfully attract more positive good thoughts and experiences back into your life. Begin to use the strategies mentioned in this article and you can begin to bring about lasting change in your life.  If you still want to read more, here is the  Law of Attraction  explained by none other than Wikipedia herself.



The Advantage of Failure

The following strategies will help you find peace in whatever situation brought you to this junction in your life.  You have so much substance and potential, and you must decide in this moment that  whatever may have stolen your happiness thus far, doesn’t define you or your future. Read through the strategies below and teach yourself to find the good in every situation. All meaning is subjective and you have the power to change everything you think is true about the situation you are in. Decide to change the associations you have with the supposed failure you’re experiencing by using some of the strategies below.

Practice acceptance. Whatever it is that brought you here has already happened and there is nothing you can do to change the past. The very best thing you can do to at least start to move on and put this behind you is to practice acceptance. This means you accept the reality of the situation and decide that although you can’t change the past, you can change your response from this point forward. Practicing acceptance is

Take responsibility. One of the best things you can do in the midst of facing adversity is to not only accept what happened but to take responsibility for the events that unfolded.  If you failed a class, ended a relationship, lost a friendship, were fired from a job or something else that is controlling your thoughts and causing you pain, you must take responsibility for everything that happened so far that brought you to this moment.  Taking responsibility doesn’t mean you failed at life, it just means that you’re willing to move on, move forward and take on each day with grace and gratitude. Remember, failure is just an event that happened. It it not who you are and won’t define you as person.

Learn the lesson. Asking yourself honestly what can be learned from whatever happened will help bring out the good in the situation and will help ease the pain.  Looking for the lessons will make you a stronger, better, and happier person.  Rather than looking back with regret, sit down with a pen and paper (or computer, crayon, tablet etc.), and write out all of the lessons you can learn from the situation you’re in. Dig deep to find the potential benefits that can result from whatever brought you into the reality of your pain.

Write a letter but DON’T send it. Writing a letter can help release the internal struggles and tensions that are consuming your thoughts. Human nature causes us to act in accord with our innate desire for survival and therefore, we inherently resist anything that threatens what we believe to be true about ourselves.  When something bad happens, our first instinct is to play the victim and blame everyone and everything around us for the events that unfolded. Blaming other people won’t change the past and won’t help heal your relationships or change the situation, but writing a letter can help express our thoughts in a healthy and controlled way. You’ll feel instant relief without the potentially disastrous results that may come with revisiting the issue with the wrong person.  Writing a letter will enable you to release some of these thoughts and think through the negative emotions that are preventing you from moving on and making the best of the situation you’re in. Grab a journal, or open a word document and write a letter to someone you feel you “need” to talk to.  Write out everything you’re feeling, everything that happened, and everything you want to say to that person. Rather than burdening your friend and taking unprofessional advice, let your inner voice guide you to self-reflection. Once you’ve written the letter, you’ll feel a sense of relief. Remember that this is to help you navigate through the pain, and NOT to let your boss or ex be the victim of your wrath.  In fact, if you feel compelled to send it, don’t come back to the letter for at least a full 24 hours later. Come back to the letter a day or two later and you’ll be surprised by how your emotions may have changed. This is a venting activity to help YOU heal. The point is not to teach someone else a lesson.  Writing is a therapeutic means of releasing any tension, pain and hostility you might be experiencing and the very act of writing a letter to someone (without sending it) can be a wonderful way to free your mind of  negative cyclical thoughts and emotions.  Once these thoughts are out on paper, your mind will likely feel some degree of relief.

Practice patience. One of the greatest gifts of heartache (in whatever form you may be experiencing it) is time.  This means we have to practice patience which can often be extremely difficult to execute.  Without even being aware of why, we have this physical need to rehash everything by talking it out and repetitively revisiting an incident over and over again, but this won’t change the past and ultimately is extremely counterproductive. Give yourself some time to think about something other than the thoughts that are causing you so much angst.  Your emotions aren’t always a reality of the situation and giving yourself some time to process everything will help you navigate through the pain.

Ask for advice. Often times, we have a very skewed perspective of what it is we’re going through. Finding someone you trust and asking them for advice can shed some light and help clarify your next steps. Try and think of a few people outside of your immediate circle of friends that you would genuinely like to hear from.  Maybe it’s a grandparent who can help you show you that even in the midst of this trying event, nothing is ever as bad as it seems.  Perhaps an old professor or colleague may give you some invaluable insight on what you can do from here to make the most of whatever position you’re in. Lots of times, we’re too close to the situation to see the good that can come of something that is causing the pain you’re experiencing, and  gaining a new perspective can be a refreshing and motivating means of moving froward.

Find the opportunity. What are the positive aspects that can come of your situation? I know it might seem hard to feel good about a situation you feel so obviously horrible about, but if you force yourself to write out a list of all of the good that can result, you’ll put yourself in a better position emotionally to move forward and heal into a stronger, happier, more well-rounded individual. Even if it’s difficult, force yourself to find at least ten positives that could come of experiencing your exact situation.  If you can only think of five, write out those five and come back to it as you think of more. There is ALWAYS something good to be found and right now the best thing you can do is dig deep to find it. It’s in these darkest moments that we can begin to change into who we want to become.

Create goals. Come up with 4 or 5 things you want to accomplish within the next month.  It doesn’t have to involve the incident that is causing you pain. In fact, I would encourage you to come up with a list of unrelated goals that you want to finish within the next 3-4 weeks.  These can include habit changes, health or fitness goals, business opportunities or some sort of artistic endeavor.  Right now, you’re feeling like you’ve hit rock bottom (or close to it), but the reality is, this is just the beginning of the next chapter of your life. You get to write the story and if you can come up with a few short term goals that you can accomplish in the immediate future, you will be in a better position to move on with your life and find the good in the storm.

Make a plan. Now that you’ve come up with a list of a few things you’d like to accomplish, it’s time to get started. Don’t start tomorrow, or next week. Start today. Start now. Start with one of the goals that you wrote down in the previous exercise and create a plan on how you’re going to accomplish it.  Write down benchmarks you want to hit by the end of each week  that will make achieving this mini goal possible. Ask yourself what you need to do to accomplish these goals and start breaking it down into feasible, actionable steps.  Once you have your weekly goals, start with your 7 day plan into meeting the first bench mark you have  set for yourself.  You can have everything you’ve ever wanted but you have to figure out what you want first.  Ask yourself what it is that you want to accomplish and what you would have to do to achieve it.

The best thing about the past is that it’s gone.  The things we carry in our minds, are not the events that actually happened, but instead are distorted bits of information that make processing and dealing with the events easier. Knowing this will help making moving forward much easier.  Our perceptions are not reality and the acceptance of this truth can help you turn a bad situation into a new, positive junction in your life. Our emotions drive our actions and despite what you may believe, emotions are highly controllable, and by taking control of our thoughts we can begin to change our outward experiences one day at a time.


Why You’re Still Single

This post is for both males and females but because of my personal perspective, I’ll be writing in terms of female singlehood. Many of my girlfriends have been single for years and years with a few short term bouts of dating in between. There are other friends who have much more success when it comes to dating and being in long term relationships, even if it doesn’t always work out in the end. My intention in this piece is to highlight some of the mistakes people make when it comes to “putting themselves out there” and the small changes they can make in their own personal behavior and perspectives than can have a profound effect on your relationship health and overall success. Read through and see if any of these issues apply to you and make a point to implement some of the ideas I suggest to better your chances of finding true love and happiness.

You can be sure that if you are grounded within yourself you cannot experience peace and tranquility with the addition of another human in your life. If you are not at ease with you are alone, you will never be able to find that sense of peace when you are in a relationship. Even more destructive, is the likelihood that you will hold your partner responsible for your own happiness. Your own sense of angst will inevitably appear in some for of your relationship and will likely cause it to fail as it always has in the past. Luckily there are a number of things you can do to become more rooted and grounded within yourself so that you are more receptive to the potential of a healthy and fulfilling relationship in the future.

Identify your issues. Figure out what it is that continues to be a problem in toe relationships. Finding a common issue throughout all of your past relationships will help reveal the issues that you have within yourself. If it’s jealousy mark it down. Perhaps it’s a trust issue. It can be a number of different things but the first step is to identifythe problems that keeps showing up in your relationships. These common threads are the golden nuggets your must use to initiate the change you desperately need in order to start living a healthy life with and without another person.

Take responsibility for every part of your life. This means giving up the tendency many people have to find problems and conflict in their lives and place the blame on something or someone else. Don’t continue to blame your parents or a situation or traumatic event tha has happened to you.

 Let go of the past.  Letting go of a past relationship can be difficult but with enough determination, releasing the grip of an old flame can be a sure fire way to find yourself in a new relationship.  One of the best ways to get over someone is to make sure you stop stocking their social media pages.  People post things online to show off what they have going for them, not any of their own personal hardships so you need to be realistic when you find yourself comparing your own depression with what they are projecting online.  You end up comparing your misery with their highly edited dream life.  This isn’t reality so quit looking and comparing your feelings to their online profiles. It isn’t indicative of their life, happiness or satisfaction. More importantly, it will never make you feel better so stop engaging in self-destructive habits and starting focusing on making your own life something others envy.shoesbooks

 Stop being petty. If a guy told his friends he didn’t call her back for a second date because he didn’t like the color of her nail polish, they would tell him he’s being a douche.  Well, just because you’re a girl doesn’t make you any less vain for booting a guy for some superficial reason like you didn’t like the kind of jeans he was wearing.  If you seem to be crossing people off your list because of reasons that you know don’t make any evaluative sense, you need to address these issues by changing your outlook.  Ask yourself what it is about that certain issue that drives you crazy and makes you prematurely end a relationship? It is more telling of your own personal demons than it is of the other person.  If you are big enough to acknowledge that often trivial issues are preventing you from finding a good match, then you might be headed towards a healthy relationship faster than you realize. The key here is to identify what irks you, acknowledge that it doesn’t reflect anything truly negative about the person with the habit, and see if you can’t ignore it.  Chances are you can get passed it if you give yourself a little bit of time. The quality could easily turn into something you adore in the other person if you have the patience to continue dating them. Okay, maybe you won’t adore it but you’ll likely be able to get over it!   Knowing that the issue is within yourself is a great way to stop projecting your own insecurities and an even better way from stopping them from finding yourself in a meaningful relationship. To summarize, you need to quit being so vain! Read here if you need a brief definition and if any of this sounds familiar then you definitely have some work to do!.

Reading through the list provided here will he expose some of the issues you may be dealing with in your relationships and throughout your dating life. Make sure you really take time to reflect on what it is that is keeping your from finding a good significant other. More than likely the answer you’re looking for is within your hands and with a little bit of deliberate intention, you can easily find quick fix solutions to changing bad habits and overcoming obstacles that have been keeping you from finding a good match.


The Most Important Habits of Successful People

Let’s face it. Some people are just more prone to a life of success and happiness than others. You may be thinking that this statement is a truth in your life and one that doesn’t exactly apply to you. The truth is that anyone can lead a healthy and happy life and it doesn’t have to be out of reach, even if your past has proven success to be unattainable.  There are a number of things you can start implementing in your life to bring lasting success back to the forefront of your life.  If you take the same action steps that the most successful people in the world implement on a day to day basis, there is no stopping the amount of happiness that can come flooding through your doors.  Read through the suggestions below and learn how to prioritize the same things that make certain people prone to a life of fulfillment and success. Make it a goal to start to learn, replicate and implement these same habits and you too can begin to realize a life of success.

Make goals.   Successful people don’t just stumble upon success. They are strategic and methodical about it and it all starts by asking yourself what it is that you want out of life. Logistically speaking, all you need to do to get started is to grab a pen and paper (or open a Word document) and quickly write down all the things you can think of that you would want out of life. I encourage you to “dream big”. Think as if there were no limits and write down anything and everything you can imagine that might bring more joy and happiness to you throughout your life.  I always carry a notebook around (that inevitably gets roughed up in my purse). I also recommend using an online journal or app such as Google Docs, the Notes app on the iPhone or Evernote so that you can easily search, read, organize and modify ideas that come to mind wherever you are in your day. Even if you don’t have your notebook or a pen with you, you’ll most likely have a phone or tablet and this can serve as a crucial tool in your journey to continued success and happiness.

Set deadlines. Some of the things you may want out of life may be far far away but if you don’t start thinking about when exactly you’d like to see these things crossed off your list, they’ll never actually come to fruition.  After you’ve made a list of about 10-20 things you want to bring into your life (now or in the future), chose one or two that you can hypothetically make happen within the next year. Whether it’s a fitness goal, a dream job or a relationship that you want to have, set a rough date of when you would want to see it achieved.  The act of writing a goal and setting a deadline has proven to be one of the most effective ways to bring about its attainment. Remember, dream as big and as bold as you possibly can.

Make a plan. If you have committed some of your goals to paper, the next step in the process is creating a plan. On a new page, choose one of the goals you want to accomplish in the semi-near future. (Think within in the next 6-12 months).  Without thinking about, write down as many things as you can think of that will help you take steps towards accomplishing your goal. This can be in the form of a To Do list or just a random list of things that may in some way contribute to its attainment.  Creating a plan, no matter how disorganized it may seem to be, will help consolidate your thoughts and help make reaching and accomplishing your goals much more attainable. Making a plan is a crucial aspect of success and doing so will leave you feeling better prepared and motivated to take the necessary steps towards finally accomplishing whatever it is you’ve always dreamed of.

Aim for good enough. In other words, get rid of the idea of perfectionism.  Waiting for things to be perfect before you get started is a terrible idea.  In theory, being a perfectionist may seem like something all high-achievers embody , but this is simply not true.   There’s a quote that says, “Perfection is the enemy of good”, and I couldn’t agree with this more.  If you are waiting for the perfect conditions, you’ll never make any progress, because you’ll always have that twinge of self-doubt telling you to wait until things are a little better before you get started. Instead, just get started anyway!  Get rid of the thought that you have to create a final draft and just keep getting started, even if it’s just for a few minutes. The very act of starting without any intention of being perfect or thought of the final product will help you build the momentum you need to make real and meaningful progress.

Create good habits. Tony Robins calls them rituals. Developing a few small daily habits will eventually yield positive results that can help you make meaningful progress towards reaching your goal.  Setting small achievable daily goals that can be accomplished by implementing tiny daily habits is the most effective way to make lasting progress, all while maintaining the motivation and follow-through to achieve the ultimate end goal.

Enjoy the process. Joy is found in the journey, not the destination. This is a popular saying and one that I have truly embraced over the past couple of years.  Another great cliche, “Life is what happens when you are busy making plans”. This holds true because happiness will never be achieved if you cannot find happiness in the moment you are in.  There is no guarantee that reaching your goal will bring you true happiness so if you can take each moment as it comes and accept it for what it is, you will be in a better place to receive the peace and acceptance that happiness entails. Once you achieve the goal, the happiness and joy you experience will only last for a short while before you become acclimated and search and strive for something else.  Learning to enjoy the process will inevitably bring joy to your day to day life and will eventually surmount to a happy life that brings you satisfaction and contentment in lasting way.

Hopefully, the strategies listed here help break down the process that will lead to daily wins and overall success. Start by learning how to set goals and accomplish small wins and eventually setting bigger goals will be much more easily attained. Feel free to message me or comment below with any questions or comments!


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