Firstly, don’t beat yourself up for caring about the opinions of others – we’re actually programmed to do it, so that’s extra negativity you don’t need.
“We care about what people think about us because we need to belong to a group,” says Counselling Directory member Dr Melissa Sedmak. “This is hard-wired into us and there was even research a few years back about how we accept lies from people (unconsciously) just to be a ’member of the tribe’.
“As species, we have an innate need to belong in order to survive. Therefore, caring about what other people think, and tailoring how we express ourselves and who we are, enables us to fit in and not become an outcast.”
Like most things in life, it should be activated in moderation, though, says life coach Kanika Tandon. “Caring about the opinions of other people helps when it comes to working as a group,” she says, “but it turns into a problem when we begin to lose the path to our integrity by putting others before us.
“It crosses a line when we begin to make decisions on how it will be received by others instead of what we truly, genuinely want and desire.”Taking time to figure out what you truly value in life can be the first step in realigning your behaviour.
“A lot of people in lockdown have come to question their choices because they realised they were loving life according to other people’s standards and values,” says Tandon. “Realising that we are people-pleasing is the first step to finding solutions.”
To further redress the balance, it can also help to ask yourself whether your group – or “tribe” – would really judge you for making a mistake/saying what you think, or whether this fear of judgement stems entirely from you.
“We need to ask ourselves: is this just a perceived mould we are trying to fit in or are these expectations of my tribe really this high? And if they are real, do I want to associate with the tribe where people impose this mould on the members?” says Dr Sedmak. “Is there another tribe where I would fit better, with having to let go of less of myself?”
Having strong self-esteem will help you stick to your decisions, adds life coach Joanna Ward. “Remind yourself of your achievements, qualities, skills and your unique perspective,” she says. “Be in touch with your purpose. Understand why you’re taking the path you’re taking. If you can explain it to yourself as much as to others, you’re less easily swayed by alternatives.”
For big life choices, Tandon recommends asking big, long-term questions, such as: “Will I regret the decision five-10 years down the line?”
But for the smaller, every day worries, when our biggest concern is looking a bit silly, Ward says it’s good to respond with humour and never be afraid to laugh at yourself and at life. After all, what’s the worst that could happen?
David Goggins is an American ultramarathon runner, ultra-distance cyclist, triathlete, motivational speaker, and author. He is a retired United States Navy SEAL and former United States Air Force Tactical Air Control Party member who served in the Iraq War. His self-help memoir, Can’t Hurt Me, was released in 2018. ►Credits: Speaker Credits: David Goggins Music Credits: Whitesand https://www.youtube.com/channel/UCe96… Music Credits: Borrtex https://www.youtube.com/channel/UCAiH… Music Credits: “Keys of Moon – The Epic Hero” is under a Creative Commons license (CC BY-SA 3.0) https://creativecommons.org/licenses/… Music promoted by BreakingCopyright: https://youtu.be/ETbsXdqgcTM
Everyone loves to swap tips about how to make an epic morning routine, but when it comes to implementation, there are a few easy whoopsies that are far too easy to make. Hitting the snooze button, starting your day from the bed and sacrificing your morning productivitytime for a late-night Netflix marathon are all potential ways to sabotage the potential your mornings have.
And potential, indeed. A growing body of research is finding that mornings are actually the most optimal time for you to ideate or be creative. A study in the Thinking & Reasoning Journal reported that the perceived-to-be least optimal times for thinking and creativity (such as first thing in the morning, when you’re groggy and still on your first cup of coffee) are actually the most optimal times. “Results showed consistently greater insight problem-solving performance during non-optimal times of day compared to optimal times of day,” the research stated.
So, the cost of making mistakes in your morning routine is quite high. Imagine the groundbreaking ideas for your business, next book, or even next family vacation that could surface in the light of the morning! Make sure you aren’t making the following mistakes that will cost you productivity and peace.
Mistake 1: Diving out of bed the second the alarm goes off
For sure, this mistake is done with good intentions — as a bit of a defense mechanism, if you will. If you force yourself to fly out of bed the moment you hear the dreaded alarm, you may be less likely to lay there and break into a mental argument about whether or not the morning commute can afford you an extra five minutes of snooze time. But, this drastic action disconnects you from your body immediately. A better alternative? Take just a few minutes to stretch and elongate your body as much as possible.
This concept is inspired by researcher Amy Cuddy, who coined the term “Power Pose.” When your body stretches out, you’ll actually feel more confident. In addition to this mood boost, a stretch first thing (even by putting your arms into a V shape, which Cuddy says boosts incredible happiness) increases your blood flow to all areas of your body.
After a few minutes of stretching, take your time getting out of bed and going about your immediate morning routine: making coffee, brushing your teeth and getting dressed. Then, consider doing the Power Pose again while standing up, or even during your morning shower!
A Lifestyle of Mobile Consumers Survey reported that 1 out of every 4 young adults checks their phones within one minute of waking up. It’s tempting, for sure — especially nowadays, when there is so much information on your email, social media and in your text messages. But Glenn Lundy, the host and founder of the incredibly popular #RiseandGrind podcast, says this is a major mistake.
“Neither your mind nor your body are ready for that type of stimulation first thing,” Lundy shared. “When you’re groggily waking up, it’s important to focus on presence and gratitude, rooting yourself in your own body through some morning movement and writing down your goals.” These pieces of advice are from his #TheMorning5 67 day challenge, which has been taken up by tens of thousands of individuals across the globe.
“Remember that there’s nothing on your phone that can’t wait for you,” Lundy explained. “And, you’ll be better equipped to handle any work crisis or exciting news when you’ve fully woken up and completed a healthy morning routine.”
Mistake 3: Sleeping in too late
Now, we aren’t telling you which hours you should or shouldn’t be sleeping, but consider this. If you know you’re tempted to check your phone first thing because you feel like you’re missing something, imagine how much that temptation will reside if you wake up earlier than most do. There’s something to this. A study by Amerisleep shared the stunning differences between early risers and late risers in productivity, salary, and general quality of life.
The study reported that “people who get themselves out of bed at the crack of dawn — yes, we’re talking about 4 am — responded they felt “highly productive” 71% of the time. Compare that to people who snooze until 11 am, the least likely group to report being productive. They’re only productive 36% of the time.”
This productivity also translates to money, as the study found that the early risers made an average of $15,000 more each year than the late sleepers.
Ultimately, what works best in your morning routine does come down to personal preference. This is an invitation to experiment. We all have the same 24 hours, and we all have a “morning routine,” whether it’s set in stone and followed habitually, or something that looks different every single day. Consider that the first hour of your day sets the tone for the rest of your day, and therefore, is likely the most important time to take full advantage of. Stretch out, keep that phone turned off, and consider rising earlier than you’re used to. The proof in both productivity and peace will reveal itself.
What are the morning routine mistakes that can derail your day? Many people start a new morning routine only to give up a few days later\. And others will watch videos about “successful routines,” but feel frustrated because these morning habits don’t match their day-to-day reality.
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We are all prone to making mistakes, even in areas we are experienced in. Approaching a task without the fear of making mistakes is the best attitude, and if and when they occur, they teach great lessons. For designers, some may be as simple as forgetting a small detail to bigger ones that would require a redo of the whole project. Mistakes should not prevent you from being creative and designing that system or software for your client or business. Instead, they present you with a great chance to improve your skills and career. Here are some of the most common mistakes that a designer is prone to make and how you can avoid them. Not Using Logs Logs are an essential part of every system. They oversee system events as well as storing user actions like passwords and file renaming. They act as watchtower lookouts alerting you when there’s a security breach in the system. Using logs when designing a system is therefore essential to ensure the security of the data and also spend more time-solving problems rather than looking for what is wrong. You might require the services of a log monitoring company for proper log management. Papertrail offers you an all-in-one cloud based log management solution to ensure your data is safe. Taking on Many Projects at the Same Time Having too much work to handle may mean more income and sometimes an overworked brain. The divided attention plus the tension of not meeting the deadlines may result in reduced output and a less than satisfied client. Imagine the quality of a project that you have given your focus. It will definitely improve your portfolio. Solution: Even though it means less income, learning to say no to work you can’t handle, is a virtue. You will have more time to concentrate on the tasks at hand and deliver quality work that can earn you referrals and recurrent clients. Unclear Responsibilities This happens especially when you are handling a group project. If there’s no project manager, then individual tasks often overlap, some tasks may be left unattended to, or worse still other team members may be less concerned about their roles. The client will notice the mistakes in the work delivered, and whether or not you did your part excellently, the mistakes lie on every team member since there were no guidelines and expectations laid down at the start. Solution: The best way to handle this would be clearly stating what is expected of every member of the team and tasks that each individual should handle by a project manager assigned to the project. According to the National Institute of Corrections, teams function more successfully when everyone understands their roles. That way, everyone will be answerable about their tasks. Lack of Proper Communication Some instructions sent by the client weren’t clear, but you did not seek clarification. Or it may be a question you should have asked during the meeting, but you did not because you feared been seen as dumb. The deadline draws near, and because you cannot avoid it anymore, you ask, and you are forced to correct parts you had already done or worse still, start the whole project again. Solution: You can avoid all these problems by communicating all the relevant information with the client. Ask for clarification where you don’t understand, sort out any uncertainties. It’s better to over-communicate and avoid mistakes than not communicate at all and end up with a load of errors. Working Alone Doing everything yourself is a recipe for making mistakes. You love to think you’re the solution to all the problems. You don’t ask someone to proofread your work or their insights, and you end up delivering work that is full of errors. Some of these details are very minute, and it’d take a different person to notice them. Solution: Design is a collaborative discipline. Learn to involve other people, look for a variety of perspectives, and different insights. Most importantly, learn to tame your ego. There is no harm in looking for an editor to correct the errors. Design is inclusive or else it won’t work out. Conclusion Learning how to avoid these mistakes or even fixing them may take some time and sometimes even more investment. But in the end, it will pay off in other forms like client retention, increased income, more referrals, an excellent reputation, and reduced reworks.
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A British summer isn’t complete without a countryside picnic. But, while alfresco dining is brilliant fun for the family, it produces a lot of waste. From shop-bought sandwiches to single-use cutlery, many essentials purchased for picnics get thrown in the bin after use.
Looking for ideas on how to make your picnic more sustainable? Take a look at some of the simple things you can do below. They might be small changes, but they will make a huge difference…
1. Bring reusable plates, cutlery and glasses
The first step to ensuring your picnic is plastic-free is to pack reusable plates, cutlery sets and glasses. You can either take these from home or, if you have picnics more regularly, invest in a bamboo picnic dining set to reuse each time you head out.
Likewise, reusable linen napkins are good to get your hands on. These can simply be popped in the washing machine once you get home.
Previous research conducted by the Ocean Conservancy lists plastic cutlery as among the items ‘most deadly’ to sea turtles, birds, and mammals. While it might be tempting to reach for plastic forks, think about the impact you’re having on the environment.
2. Cook from scratch
Picnics are famous for their mini sausages, pork pies and creamy pots of coleslaw. While these are delicious summertime treats, they come wrapped unnecessarily in plastic — which gets thrown away afterwards.
A brilliant way to save money, reduce waste, and make your picnics more tasty is to cook your lunch from scratch. Make sandwiches at home; whip up a scrumptious cold pasta salad; or even have a go at making your own slaw.
Remember to not over-pack on food, either: it’s tempting to often pop everything in your bag, but food is more likely to be wasted if you pack what you won’t eat.
3. Choose loose fruits and vegetables
Finger-food is especially popular with young children at picnics, but many of our favourite go-to choices are wrapped in plastic. Whether it’s carrot sticks, cucumber or peppers, choose fruits and vegetables from the ‘loose’ section at the supermarket. Remember to wash them before you leave the house, and pop them into reusable lunchbox (or some beeswax wraps) to take with you.
4. Get your cheese and meat from a fresh counter
Everyone loves a cheese sandwich, but did you get your cheese from a plastic packet in the fridge? The likelihood is yes, so if you’re opting for cheese on your picnic you may also need to consider other plastic-free options.\
Local delicatessens will sell ‘naked’ sliced and blocks of cheese without their packaging. While these may be a little more expensive than supermarket options, it’s a brilliant way to cut back on waste — and support your local deli, too.
5. Make your own dips
From humous to guacamole, these popular dips can easily be made in the kitchen using ingredients many of us already have. Tomato salsa, for example, is made by blending tomatoes, an onion and garlic together (remember to opt for loose ingredients). As well as being much cheaper to make yourself, you’ll also have fun doing so.
6. Use any leftovers to make compost
Instead of throwing away leftover food, use them to make a compost when you return home. From vegetable peelings to fruit waste and teabags, keep hold of these for your compost heap.
The team at Plastic Free July say: “If there’s any food scraps at the end of the day (like fruit rinds), be sure to take them home and compost them. Be sure to encourage people to take any yummy leftovers home, too, rather than throwing them out.”
Stay-at-home orders and quarantine life have forced us to make some pretty abrupt changes in our fitness routines. And even though you may have the best intentions to meet your step goals every day, the bottom line is that it can be harder to do when you’re spending more time in the house. Despite your best intentions, it’s really easy to get sucked into a more sedentary lifestyle when you don’t really have anywhere to go and the couch is literally right there.
You know how it goes: You wake up in the morning, tell yourself you’ll just sit down on the couch for a few minutes and then next thing you know, you’re two coffees and four Friends reruns deep. If this sounds familiar, don’t feel bad. You’re in the company of many others.
While sitting around more frequently may have been fun for a while, after more than three months of staying at home — and news of some companies turning to remote work for good or at least a while longer — you may be looking for some motivation and ideas on how to take 10,000 steps when you’re spending more time inside. It’s true that reaching your step goal indoors requires you to be a little more deliberate with your steps and your time, but it’s totally doable.
As the weather starts to warm up, you always have the option to go outside and walk around your local park or hit the track at your local high school. But if those areas seem too busy for your comfort, there are plenty of ways you can get creative inside your home.
Get a smartwatch and don’t ignore alerts to move
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If you’re tracking your steps, it’s likely that you already have this one checked off the list, but I wanted to suggest it anyway, in case you don’t. When I started to fall into a quarantine sit-around-all-day slump, I treated myself to an Apple Watch ($399 at Apple). The deal was that I had to make a valiant effort to get off the couch and close my three rings every day. In the back of my mind I thought, “yeah, OK, that’s just my excuse for spending the money, and it’s not really going to happen,” but I was actually surprised at how well it worked (when I let it).
At first, I would dismiss every “stand” and “breathe” notification that popped up, but after about a week or so, I decided to play along and let the Apple Watch give me the motivation I needed. I obliged every alert and notification and really got moving and now, three months later, I make it a point to crush my goals daily.
Closing rings and getting digital awards may sound cheesy to you at first, but they actually provide some serious external motivation, even if you’re someone like me who doesn’t really love exercise, but does it anyway for the physical and mental benefits.
Of course, you don’t have to get an Apple Watch. There are other, less expensive options out there, like the Fitbit Versa 2. If a smartwatch isn’t in your budget at all, you can also opt for a basic pedometer or one of many free pedometer apps that you can download right to your phone. The apps are usually not as accurate as wearing something on your wrist, but they’ll still give you a good idea of where you stand.
Walk while you binge
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Let’s face it; some days (or most days), the appeal of binge-watching the new season of Queer Eye far outweighs any desire to get up and get moving. But instead of settling into the couch with a box of tissues and a bag of Doritos and completely succumbing to Jonathan Van Ness‘ charm, strap on your pedometer or your smartwatch and get to stepping.
Of course, you don’t have to walk for the entire episode — and you’re free to choose your own binge-worthy show to watch — but the point is to move instead of sitting. And move like you mean it. Swing those arms, bring those knees up to your chest and get that heart rate going so you can really reap the benefits. If you really commit, you can rack up 4,500 steps in one 45-minute episode. March through two episodes and you’ll knock off 90 percent of your steps for the entire day.
You might feel silly walking back and forth in the hallway or in circles in your kitchen, but desperate times call for desperate measures. While the scenery may not be as visually stimulating as the passing trees you see when you’re walking in the park, a step is a step, no matter where you take it.
You can simply pace back and forth in one area of your living space or map out an indoor track. For example, my living room, kitchen and dining room all connect in a circle. I mapped out the area and know that it takes 71 steps to do a full lap. That means 20 quick laps around, which takes me just over 17 minutes, will help rack up 1,420 steps.
If you go this route, optimize your effort. Instead of walking in a straight line from point A to point B, follow your home’s floor plan and walk along the perimeter of each room to get as many steps in as possible.
The 17 best health and fitness apps for Apple Watch
If the thought of walking around in circles in your house doesn’t give you the motivation you need to get moving, make it more appealing by finding a podcast you love and listening to it as you go. Listening to a podcast helps you zone out so the time goes by much faster. And if you walk briskly, you can knock out up to 3,000 steps by the time your 30-minute podcast is over.
I like to listen to personal development type podcasts as I work out because it makes me feel like I’m getting a physical workout along with a mental one. Some of my favorites are Oprah’s SuperSoul Conversations, The School of Greatness by Lewis Howes, and Not Another Anxiety Show with Kelli Walker, but there are so many that you can choose from. If personal development podcasts aren’t your bag, find a genre that excites you and then start going through the options until you find one you really enjoy. You can also swap out a podcast with an audiobook and let someone else read to you as you walk.
Walk every time you have a phone call
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Quarantine has been all about the Zoom calls, but if you’re still spending a lot of time having regular phone conversations or conference calls, use that time to get your steps in. Every time you take or make a phone call, start walking around your house and continue to walk until the end of the call, whether it’s 5 minutes or 30.
Keep in mind that if you’re putting a decent effort into your steps, you’ll probably get a little out of breath. While this is fine for team calls or check-ins with your colleagues, it might not be the best idea for phone interviews or something more formal.
Even if you don’t have work calls, you can use your step goal as an excellent excuse to actually call a family member or a friend instead of texting. Spend 15 minutes on the phone, pacing while you talk, and you can rack up 1,500 steps without even thinking about it.
Be less efficient
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Normally, when you’re doing chores or cleaning up the house, the goal is to get as much as you can done in as little time as possible, but when you’re trying to get your steps in, make it a point to be less efficient.
Instead of piling up all of your laundry in a stack that’s taller than you and then struggling to get it all to the washing machine in one trip, bring a few armfuls at a time so that you have to walk back and forth several times.
If you have kids or pets and you need to clean up their toys, grab one at a time and put it back where it belongs before going back for the next one.
If you’re bringing groceries in from the car, resist the urge to pile as many bags as possible onto each arm and take only two at a time — one in each hand — until everything is brought into the kitchen.
It might seem like these things will only add a trivial amount of steps to your day, but once you start doing it regularly, you’ll see how fast all those 20-step extra trips add up.
Get a treadmill desk
Treadmill desks take the advice to stand up as you type one step (pun intended) further. If you haven’t already heard, there are actual under-desk treadmills that you set up with a standing desk to turn your workspace into your workout space — a multitasker’s dream. But there are other options, too.
If you already have a treadmill, there are also desk attachments that you can snap onto your treadmill’s handlebars to turn it into a treadmill desk. If you don’t have the budget or the space for a treadmill desk, you can opt for a regular standing desk without the treadmill attachment and walk in place as you work. If you do this at a moderate pace for one hour, that’s about 6,000 steps that you can check off at the same time as your work to-do list.
Fair warning, things can get a little bumpy and it’s not as easy to type when you’re moving as when you’re sitting stationary in a chair, but after some practice, you get used to it.
Get a mini trampoline
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OK, you might not technically think of jumping as steps, but it does count toward your step goal. And a study done by scientists at NASA in 1980 found that jumping on a mini trampoline — or rebounding, as it’s officially called in the fitness world — is a more efficient exercise than running on the treadmill at any speed. It also puts less stress on the body, so injuries and sore joints are less likely.
Rebounding, even for just five minutes a day, may also help increase lymphatic flow. The lymph system is responsible for isolating infection and clearing out toxins from everywhere else in your body and, unlike the circulatory system which uses your heart to pump, the lymphatic system has a weak internal pumping system. Because of that, lymph drainage relies heavily on skeletal muscle contractions and jumping on a trampoline is one of the most effective ways to get things going.
You can get any type of mini trampoline, but bungee rebounders, like the ones from JumpSport or Leaps and Rebounds, tend to be the easiest on your joints. They’re also a lot quieter than the spring-style rebounders.
Dance around the kitchen while you cook
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Getting in your steps doesn’t have to be a formal, robotic process. Make it fun by turning it into a dance party. Since you most likely have to cook or prepare a meal in some way at some point anyway, you can get two tasks done at once. As an added bonus, listening to music and dancing are both proven ways to help reduce stress and boost happiness.
Instead of standing in front of the stove waiting for your pan to heat up or for the water to boil, put on your favorite song and dance around the kitchen. Dance to the refrigerator, taking as many steps as possible, as you get out ingredients. Shimmy back and forth as you chop veggies (but be careful).
Make it a competition
Nothing lights a fire under me faster than turning a step goal into a “friendly” competition. And by “friendly” competition, I mean “completely unfriendly, there’s no way I’m going to let you beat me” competition. That might be the Type A in me, but even if you don’t consider yourself a competitive person, you might be surprised at how much more motivated you feel when you’re trying to out-step someone else (especially if that someone else is your significant other).
Research shows that competition can help boost physical effort — both in the short- and long-term, increase physical motivation, and improve performance (as long as the situation doesn’t require a lot of mental effort).
If you have an Apple Watch, you can share your activity with anyone else who has one, too, so you can see where you stand in real time. If you don’t, you can easily send pictures or screenshots of your step status with your competitor to keep track.
Aim to meet your step or move goals every day, but don’t fret if you don’t.
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Don’t beat yourself up
Now that I’ve given you all of my best advice to reach 10,000 steps indoors, here comes the cliche pep talk: don’t beat yourself up if you don’t get there right away. I know, I know, but seriously — 10,000 steps, which is equivalent to about five miles, is a lot. If you’re coming from a sedentary lifestyle, you’re probably not going to be able to jump off the couch one day and rack up 10,000 steps around your house like it’s nothing — and that’s OK.
Ten thousand steps isn’t some magical fitness number — that step goal was actually created in the 1960s by a Japanese company that was trying to sell a pedometer. And it worked. Since then, that number has become the go-to step goal for health enthusiasts, myself included.
But if the thought of 10,000 steps intimidates you, scale it back. Make it your goal to reach 2,000, 4,000 or 8,000 steps indoors for a couple of weeks and then once you’ve nailed those goals, you can work your way up. A study that was published in JAMA Internal Medicine actually found that you start seeing some serious health benefits at just 4,400 steps per day, and once you reach 7,500 daily steps, those health benefits kind of level off.
Even if you were fairly active before the shutdown in March and the number doesn’t intimidate you, but you relied on outdoor activity or the gym to help you reach your step goals, figuring out the best way to get there indoors is going to take some trial and error. Be patient with yourself through the process. You have to learn what works for you and what doesn’t. Start with a few strategies on this list and then go from there. Soon, you’ll figure out what you like and what you don’t and hitting your step goal indoors will become second nature.
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We’re always chasing something—be it a promotion, a new car, or a significant other. This leads to the belief that, “When (blank) happens, I’ll finally be happy.”
While these major events do make us happy at first, research shows this happiness doesn’t last. A study from Northwestern University measured the happiness levels of regular people against those who had won large lottery prizes the year prior. The researchers were surprised to discover that the happiness ratings of both groups were practically identical.
The mistaken notion that major life events dictate your happiness and sadness is so prevalent that psychologists have a name for it: impact bias. The reality is, event-based happiness is fleeting.
Happiness is synthetic—you either create it, or you don’t. Happiness that lasts is earned through your habits. Supremely happy people have honed habits that maintain their happiness day in, day out. Try out their habits, and see what they do for you:
1. They slow down to appreciate life’s little pleasures
By nature, we fall into routines. In some ways, this is a good thing. It saves precious brainpower and creates comfort. However, sometimes you get so caught up in your routine that you fail to appreciate the little things in life. Happy people know how important it is to savor the taste of their meal, revel in the amazing conversation they just had, or even just step outside to take a deep breath of fresh air.
2. They exercise
Getting your body moving for as little as ten minutes releases GABA, a neurotransmitter that makes your brain feel soothed and keeps you in control of your impulses. Happy people schedule regular exercise and follow through on it because they know it pays huge dividends for their mood.
3. They spend money on other people
Research shows that spending money on other people makes you much happier than spending it on yourself. This is especially true of small things that demonstrate effort, such as going out of your way to buy your friend a book that you know they will like.
4. They surround themselves with the right people
Happiness spreads through people. Surrounding yourself with happy people builds confidence, stimulates creativity, and it’s flat-out fun. Hanging around negative people has the opposite effect. They want people to join their pity party so that they can feel better about themselves. Think of it this way: If a person were smoking, would you sit there all afternoon inhaling the second-hand smoke? You’d distance yourself, and you should do the same with negative people.
5. They stay positive
Bad things happen to everyone, including happy people. Instead of complaining about how things could have been or should have been, happy people reflect on everything they’re grateful for. Then they find the best solution available to the problem, tackle it, and move on. Nothing fuels unhappiness quite like pessimism. The problem with a pessimistic attitude, apart from the damage it does to your mood, is that it becomes a self-fulfilling prophecy: if you expect bad things, you’re more likely to experience negative events. Pessimistic thoughts are hard to shake off until you recognize how illogical they are. Force yourself to look at the facts, and you’ll see that things are not nearly as bad as they seem.
6. They get enough sleep
I’ve beaten this one to death over the years and can’t say enough about the importance of sleep for improving your mood, focus, and self-control. When you sleep, your brain literally recharges, removing toxic proteins that accumulate during the day as byproducts of normal neuronal activity. This ensures that you wake up alert and clear-headed. Your energy, attention, and memory are all reduced when you don’t get enough quality sleep. Sleep deprivation also raises stress hormone levels on its own, even without a stressor present. Happy people make sleep a priority, because it makes them feel great and they know how lousy they feel when they’re sleep deprived.
7. They have deep conversations
Happy people know that happiness and substance go hand-in-hand. They avoid gossip, small talk, and judging others. Instead they focus on meaningful interactions. They engage with other people on a deeper level, because they know that doing so feels good, builds an emotional connection, and is an interesting way to learn.
8. They help others
Taking the time to help people not only makes them happy, but it also makes you happy. In a Harvard study, employees who helped others were ten times more likely to be focused at work and 40% more likely to get a promotion. The same study showed that people who consistently provided social support were the most likely to be happy during times of high stress. As long as you make certain that you aren’t overcommitting yourself, helping others is sure to have a positive influence on your mood.
9. They make an effort to be happy
No one wakes up feeling happy every day and supremely happy people are no exception. They just work at it harder than everyone else. They know how easy it is to get sucked into a routine where you don’t monitor your emotions or actively try to be happy and positive. Happy people constantly evaluate their moods and make decisions with their happiness in mind.
10. They do things in person
Happy people only let technology do their talking when absolutely necessary. The human brain is wired for in-person interaction, so happy people will jump at the chance to drive across town to see a friend or meet face-to-face because it makes them feel good.
11. They have a growth mindset
People’s core attitudes fall into one of two categories: a fixed mindset or a growth mindset. With a fixed mindset, you believe you are who you are and you cannot change. This creates problems when you’re challenged, because anything that appears to be more than you can handle is bound to make you feel hopeless and overwhelmed.
People with a growth mindset believe that they can improve with effort. This makes them happier because they are better at handling difficulties. They also outperform those with a fixed mindset because they embrace challenges, treating them as opportunities to learn something new.
Happiness can be tough to maintain, but investing in the right habits pays off. Adopting even a few of the habits from this list will make a big difference in your mood.
Travis Bradberry is the co-author of the bestselling book Emotional Intelligence 2.0 and co-founder of TalentSmart, which provides emotional intelligence tests and training to corporate clients.
Especially for you, we’ve collected the 50 most amazing and happiest facts that will definitely make your day a little brighter. Always look at the bright side of life!
Cropped shot of a group of seniors sitting on a bench outside
(ORLANDO, Fla.) — By 2060, almost a quarter of all U.S. residents will be over age 65, and life expectancy will reach an all-time high of 85 years, according to new reports the U.S. Census Bureau released Thursday.
The growth in life expectancy in the U.S. over the next four decades is expected to be slower than it was in the four previous decades.
Between 1970 and 2015, life expectancy rose by almost 8 years, but it’s only predicted to rise about 6 years between 2017 and 2060. That’s because in the latter half of the 20th century, there were decreases in infectious diseases and cardiovascular deaths, increases in vaccinations as well as the promotion of exercise and anti-smoking campaigns.
Looking forward, “the prevalence of preventable health risks — such as smoking, obesity, and, more recently, opioid-related overdoses — hinders overall population health and contributes to slowed gains in life expectancy,” according to the report which uses the U.S. Census Bureau’s 2017 National Population Projections.
Although women are still projected to live longer than men by 2060, as they do now, life expectancy is expected to grow larger for men than woman. While all racial and ethnic groups are expected to have gains in life expectancy, the biggest ones are projected to be for black men, American Indian men and Alaska native men, according to the report.
The U.S. is expected to grow by almost a quarter in the next four decades, from about 332 million people today to 404 million people by 2060. By 2028, the percentage of foreign-born people will be 14.9%, the highest level since 1850, according to the Census Bureau.
But growth hinges on U.S. immigration policy, according to the Census Bureau.
With high levels of immigration, defined as an increase of 50% above last decade’s levels, the U.S. population could grow to 447 million people by 2060. With no immigration, the United States would lose population after 2035, and the country’s population would decline to 320 million by 2060, according to the Census Bureau.
Immigration also will determine the nation’s diversity by 2060, said demographer William Frey of The Brookings Institution.
By 2045, whites will represent less than half of the U.S. population under current projections, but that could speed up to 2040 under the high immigration scenario, he said.
“If immigration was stopped, then we will stay majority white until 2060 but barely at 51.1 percent,” Frey said in an email. “But the story is different for the young under age 30 population.”
For those under age 30, the population becomes “minority white” in 2022 with the high immigration scenario. Under current projections, it crosses that threshold in 2024. Without immigration, whites under age 30 will be in the minority by 2032, Frey said.
Starting in 2030, international migration will be the biggest driver of population growth in the U.S., exceeding natural increases.
The country’s population growth will slow down over the next four decades, growing by about 2.3 million people a year through 2030. But it will then decrease to about 1.8 million a year from 2030 to 2040, and even further to about 1.5 million people a year from 2040 to 2060, according to the projections.
Dr. William Frey joined CBSN to discuss the latest U.S. Census projections, including how the increasingly diverse Generation Z will be supporting an aging demographic. Subscribe to the CBS News Channel HERE: http://youtube.com/cbsnews Watch CBSN live HERE: http://cbsn.ws/1PlLpZ7 Follow CBS News on Instagram HERE: https://www.instagram.com/cbsnews/ Like CBS News on Facebook HERE: http://facebook.com/cbsnews Follow CBS News on Twitter HERE: http://twitter.com/cbsnews Get the latest news and best in original reporting from CBS News delivered to your inbox. Subscribe to newsletters HERE: http://cbsn.ws/1RqHw7T Get your news on the go! Download CBS News mobile apps HERE: http://cbsn.ws/1Xb1WC8 Get new episodes of shows you love across devices the next day, stream CBSN and local news live, and watch full seasons of CBS fan favorites like Star Trek Discovery anytime, anywhere with CBS All Access. Try it free! http://bit.ly/1OQA29B — CBSN is the first digital streaming news network that will allow Internet-connected consumers to watch live, anchored news coverage on their connected TV and other devices. At launch, the network is available 24/7 and makes all of the resources of CBS News available directly on digital platforms with live, anchored coverage 15 hours each weekday. CBSN. Always On.
In today’s world, it’s more important than ever to prepare for your financial future.
And one of the easiest ways to add to your nest-egg is to simply cut your biggest household expenses and save more of your hard earned money.
We often forget some of the golden rules to saving that our parents taught us. Here’s a quick list of things you can do to save on bills in 2019. No matter your circumstance, there’s something here that everyone can use like cutting down your mortgage bill and save on utilities.
1. Take Full Advantage Of These Tax Deductions
Owning a home can be very lucrative. Seriously, owning a home can not only give you a cheaper monthly payment than renting but in many cases, the tax benefits make the decision a no-brainer.
Here are a few of the larger deductions that you need to be sure to take:
Interest you pay on your mortgage: If you own a home and don’t have a mortgage greater than $750,000, you can deduct the interest you pay on the loan. This is one of the biggest benefits to owning a home versus renting–as you could get massive deductions at tax time. The limit used to be $1 million, but the Tax Cuts and Jobs Act of 2017 (TCJA) reduced the limit and made some clarifications on deducting interest from a home equity line of credit.
Property taxes: Another awesome benefit to owning a home is the ability to deduct your property taxes. Before TCJA, the rules were a little more flexible and you were able to deduct the entirety of your property taxes. Now things have a changed a bit. Under the new law, you can deduct up to $10,000. The deduction for state and local income taxes was combined with the deduction for state and local property taxes, too.
Tax incentives for energy-efficient upgrades: While most of the tax incentives for making energy-efficient upgrades to your home have gone away, there are still a couple worth noting. You can still claim tax deductions on solar energy–both for electric and water heating equipment, through 2021. The longer you wait, though, the less money you’ll get back. Here’s the percentage of equipment you can deduct, based on time of installation:
Between January 1, 2017, and December 31, 2019 – 30% of the expenditures are eligible for the credit
Between January 1, 2020, and December 31, 2020 – 26%
Between January 1, 2021, and December 31, 2012 – 22%
2. Use Government Rebates To Get Solar Panels And Slash Your Energy Bills
Warning: Do not pay your next energy bill until you read this…
This is the 1 simple truth your power company doesn’t want you to know. There is a new policy in 2019 that qualifies homeowners who live in specific zip codes to be eligible for $1,000’s of Government funding to install solar panels. Has your power company told you that? Of course not. They hope homeowners don’t learn about this brilliant way to reduce your energy bill tremendously!
When homeowners check whether they qualify many are shocked that subsidies and rebates can cover a lot of the costs associated with installation so it greatly reduces the amount you’ll have to pay. Many may qualify for $0 down! Soon, you could be on your way to significantly reducing your electric bill in a matter of weeks.
Smart homeowners are setting out to do their own research and determine whether this new program lives up to its reputations. Over and over again, many are reporting back on their findings, with the most exciting part being that they are now able to save $1,000s a year on their own energy bill.
New lighting technology has really come a long ways. Now although they do cost more than traditional incandescent bulbs, CFL and LED bulbs can last for years without having to replace them. You don’t even need to replace every bulb in the house at once. Even swapping just your four or five most-used light bulbs can save you $45 or more a year!
CFL vs. LED
CFLs, which use a quarter of the energy of incandescent bulbs and last for years, are the next cheapest option after traditional bulbs. But they also have some drawbacks: They take a while to warm up to full brightness, and they also contain a small amount of mercury.
Meanwhile, LEDs are more expensive. However, they’re getting cheaper all the time, and they are easily the best lighting option available: They light up instantly, are efficient as CFLs, produce a warm glow without getting hot to the touch, and can last for decades.
4. Automate Your Thermostat
One of the easiest things you can do to instantly start saving money on your heating and cooling bills is to get an automated thermostat. These smart thermostats will learn when you are home and make sure the home is at a comfortable setting during those hours.
You may even be able to get a rebate from your utility provider for installing one of these in your home. It’s a win-win!
5. Make A Grocery List
You ever go to the grocery store when you’re hungry and find yourself checking out with way more than you intended? We call this “Hunger Shopping” and it’s quite dangerous to your wallet!
Before going to get groceries, make a list of groceries that you need for the upcoming week. That way, you only buy what you’re intending to use and the amount that will get thrown away from being expired is kept to a minimal.
6. Buy in Bulk
One of the easiest things you can do to instantly start saving money is to buy in bulk! Retailers often give a MUCH better deal on products such as paper towel, toilet paper, detergent, etc if you buy in bulk.
This might seem like an obvious one, but we often forget how much money we waste by not buying in bulk.
7. Want a Patio? Consider Concrete Over Pavers
Building a patio can add great value to your home, as well as creating enjoyable outdoor living space for you and your family. But patios can come at a great cost.
When we decided to add a patio to our home, we looked at the different surface options carefully. Although many landscapers would recommend pavers over concrete because of their durability over time, we decided that the cost savings was more important to us. We personally love the clean look of concrete as well.
Now one thing to remember with concrete is that it WILL crack eventually. But if you have a good concrete crew, it should be prepped right where the cracks are minimal. So we expect to see cracks, but are hopeful that it will be minimal.
8. No Life Insurance? You’ll Want To Use This Brilliant Life Insurance Trick
If you don’t have life insurance, you better read this.
It’s not something any of us like to think about or plan for. But when the worst happens, it’s essential to know your family and loved ones are covered financially. That’s why it’s essential to have a life insurance. A good life insurance policy can help cover the cost of a mortgage, childcare costs and safeguard your family from inheriting any debts you might have.
But the sad truth is, a shocking number of Americans do not have a life insurance policy and their family is at financial risk if the worst should happen.
There is a service that is now allowing users to get free life insurance quotes from some of the top insurance companies out there. People are shocked at how cheap an excellent policy is after requesting their free quotes. But the reality is, life insurance rates are at a 20-year low and thanks to new program policies you could qualify for a great new policy at an extremely affordable price.
To get your free quote today, click below and complete a few questions (about 60 seconds). Once you’re done, you will be presented with choices and rates you never thought possible (no login required). Enjoy your savings!
Just like we need to breathe, your air conditioner needs space where it’s getting air easily. Many AC units are surrounded by shrubs that can restrict the airflow it needs to run efficiently. Take a few minutes this weekend and do the following:
Trim up any bushes that are are touching the unit so there is at least 1 foot of clearance
Clean up the ground for any loose debris or leaves
If the outside of the unit has a lot of debris clogging it up, consider having a professional service and clean it out
10. New Auto Insurance Policy
Here’s what auto insurance companies don’t want you to know…and what thousands of consumers are quickly learning about their current auto insurance plan:
If you’re paying more than $63 per month for auto insurance, this auto insurance comparison tool can help you check to see if you’re overpaying in a few minutes. This is something every driver should be doing every 6 months or so to ensure that they are getting the best deal.
Insurance companies are always competing to win your business, but if you turn a blind eye and keep the same policy in place for a long period of time, your rates might have increased. By checking rates, drivers saved an average of $531 per year with a new policy.
All active military and veterans are entitled to get a 10% discount on all in-store purchases at Lowe’s.
To make it even better, Lowe’s extends this offer to their spouses! Need new tools? How about new appliances? How about a kitchen remodel? Lowe’s carries a variety of things, so take advantage of this incredible discount!
12. Born Before 1985? Get $3,000/year Taken Off Your Mortgage With The Government’s New “Enhanced Relief” Program
Banks Don’t Want Homeowners Knowing This
Still unknown to many is a brilliant Government Program called the Freddie Mac Enhanced Relief Refinance Program (FMERR) that could benefit millions of Americans and reduce their payments by as much as $3,000 per year! You could bet the banks aren’t too thrilled about losing all that profit and might secretly hope homeowners don’t find out before time runs out.
So while the banks happily wait for this program to end, the Government is making a final push and urging homeowners to take advantage. This program is currently active but could be shut down at any given time in 2019. But the good news is that once you’re in, you’re in. If lowering your payments, paying off your mortgage faster, and even taking some cash out would help you, it’s vital you act now and see if you could qualify for FMERR or a better rate in today’s marketplace.
Apparently, in the dating world, there’s now an epidemic of men specifying partners and relationships with “no drama”. “I understand that people want joy, laughter and happiness in their relationships,” wrote Laura Hilgers, in a New York Times essay on the phenomenon.
But the men who use such phrases, she argued, “want something that doesn’t exist: a problem-free partnership with someone who has no life experience. Are they looking for a woman who never gets angry or afraid or sad, who never worries about her family or struggles in her job?”
It’s hard to say, because “drama” is so vague. That makes it a worthy successor to the now rather 70s-sounding “issues”: a label capacious enough to include people with severe personality disorders – whom you might be forgiven for wishing to avoid – but also everyone who has displayed any human emotion other than upbeat good cheer. So, by demanding “no drama”, you get to characterise your fear of difficult emotions as a simple matter of self-care.
Of course you don’t want to date somebody with, you know, issues! (To be clear: if drama means emotional or physical abuse, you should definitely avoid it.) On the other hand, good luck finding a fulfilling relationship if you will only consider people with no issues.
If I have sympathy for these drama-avoidant men, though, I can sum it up in two words: internet dating. Romance, like much else these days, comes with the promise of infinite possibility: if this particular match doesn’t work out, there are countless fantastic alternatives on standby. The promise might not be real; maybe none of those astoundingly attractive women would date you.
But it’s the belief that counts – and in this environment, filtering out the prospect of being exposed to someone else’s emotional struggles makes a certain, rather soulless, kind of sense. Why choose a challenging experience if a fun one seems like an option? Sure, the challenging experience may ultimately prove more meaningful, but it’s still a big ask.
It’s a mild version of that phenomenon where people have a brush with death, through illness or accident, then say it was the most meaningful experience of their lives. Fair enough – but even so, few of us would choose that path if we thought we could skip it instead. The problem here is the collision of a timeless truth – that what we think we want isn’t always what’s best for us – with a modern one: the way the “convenience revolution” makes it so easy to get what we think we want.
Convenience plays funny tricks: “I prefer to brew my coffee,” writes the academic Tim Wu, “but Starbucks Instant is so convenient I hardly ever do what I ‘prefer’.” A decade or two ago, it didn’t matter so much if you couldn’t handle negative emotions in others; if you wanted a relationship at all, you would have to learn to cope.
These days, when it takes willpower just to go and meet a friend instead of staying at home watching Netflix, how much more willpower does it take to voluntarily submit to the risk of difficult feelings? You still should, since it’s the only way to fulfillment. But like many other things worth doing, it’s getting easier and easier not to do it.
Editors’ Note: Following the huge popularity of this post, article source Amy Morin has authored a guest post on exercises to increase mental strength here and Cheryl Conner has interviewed Amy in a Forbes video chat about this article here.
For all the time executives spend concerned about physical strength and health, when it comes down to it, mental strength can mean even more. Particularly for entrepreneurs, numerous articles talk about critical characteristics of mental strength—tenacity, “grit,” optimism, and an unfailing ability as Forbes contributor David Williams says, to “fail up.”
However, we can also define mental strength by identifying the things mentally strong individuals don’t do. Over the weekend, I was impressed by this list compiled by Amy Morin, a psychotherapist and licensed clinical social worker, that she shared in LifeHack. It impressed me enough I’d also like to share her list here along with my thoughts on how each of these items is particularly applicable to entrepreneurs.
1. Waste Time Feeling Sorry for Themselves. You don’t see mentally strong people feeling sorry for their circumstances or dwelling on the way they’ve been mistreated. They have learned to take responsibility for their actions and outcomes, and they have an inherent understanding of the fact that frequently life is not fair. They are able to emerge from trying circumstances with self-awareness and gratitude for the lessons learned. When a situation turns out badly, they respond with phrases such as “Oh, well.” Or perhaps simply, “Next!”
2. Give Away Their Power. Mentally strong people avoid giving others the power to make them feel inferior or bad. They understand they are in control of their actions and emotions. They know their strength is in their ability to manage the way they respond.
3. Shy Away from Change. Mentally strong people embrace change and they welcome challenge. Their biggest “fear,” if they have one, is not of the unknown, but of becoming complacent and stagnant. An environment of change and even uncertainty can energize a mentally strong person and bring out their best.
4. Waste Energy on Things They Can’t Control. Mentally strong people don’t complain (much) about bad traffic, lost luggage, or especially about other people, as they recognize that all of these factors are generally beyond their control. In a bad situation, they recognize that the one thing they can always control is their own response and attitude, and they use these attributes well.
5. Worry About Pleasing Others. Know any people pleasers? Or, conversely, people who go out of their way to dis-please others as a way of reinforcing an image of strength? Neither position is a good one. A mentally strong person strives to be kind and fair and to please others where appropriate, but is unafraid to speak up. They are able to withstand the possibility that someone will get upset and will navigate the situation, wherever possible, with grace.
6. Fear Taking Calculated Risks. A mentally strong person is willing to take calculated risks. This is a different thing entirely than jumping headlong into foolish risks. But with mental strength, an individual can weigh the risks and benefits thoroughly, and will fully assess the potential downsides and even the worst-case scenarios before they take action.
7. Dwell on the Past. There is strength in acknowledging the past and especially in acknowledging the things learned from past experiences—but a mentally strong person is able to avoid miring their mental energy in past disappointments or in fantasies of the “glory days” gone by. They invest the majority of their energy in creating an optimal present and future.
8. Make the Same Mistakes Over and Over. We all know the definition of insanity, right? It’s when we take the same actions again and again while hoping for a different and better outcome than we’ve gotten before. A mentally strong person accepts full responsibility for past behavior and is willing to learn from mistakes. Research shows that the ability to be self-reflective in an accurate and productive way is one of the greatest strengths of spectacularly successful executives and entrepreneurs.
9. Resent Other People’s Success. It takes strength of character to feel genuine joy and excitement for other people’s success. Mentally strong people have this ability. They don’t become jealous or resentful when others succeed (although they may take close notes on what the individual did well). They are willing to work hard for their own chances at success, without relying on shortcuts.
10. Give Up After Failure. Every failure is a chance to improve. Even the greatest entrepreneurs are willing to admit that their early efforts invariably brought many failures. Mentally strong people are willing to fail again and again, if necessary, as long as the learning experience from every “failure” can bring them closer to their ultimate goals.
11. Fear Alone Time. Mentally strong people enjoy and even treasure the time they spend alone. They use their downtime to reflect, to plan, and to be productive. Most importantly, they don’t depend on others to shore up their happiness and moods. They can be happy with others, and they can also be happy alone.
12. Feel the World Owes Them Anything. Particularly in the current economy, executives and employees at every level are gaining the realization that the world does not owe them a salary, a benefits package and a comfortable life, regardless of their preparation and schooling. Mentally strong people enter the world prepared to work and succeed on their merits, at every stage of the game.
13. Expect Immediate Results. Whether it’s a workout plan, a nutritional regimen, or starting a business, mentally strong people are “in it for the long haul”. They know better than to expect immediate results. They apply their energy and time in measured doses and they celebrate each milestone and increment of success on the way. They have “staying power.” And they understand that genuine changes take time. Do you have mental strength? Are there elements on this list you need more of? With thanks to Amy Morin, I would like to reinforce my own abilities further in each of these areas today. How about you?
Cheryl Snapp Conner is a frequent speaker and author on reputation and thought leadership. You can subscribe to her team’s bi-weekly newsletter, The Snappington Post, here.
When you’ve developed mastery of something, you own that thing. You’ve learned the rules inside-out and now you have the ability, as an artist, to create your own rules. You have the ability to create a new game. Dan Sullivan, the founder of Strategic Coach, calls people with this level of mastery, “Game Changers,” because they don’t just play a game, they change the game………….
