Time is one of the only commodities we cannot make more of. We often say, “I don’t have time for that today.” But the reality is, “I choose not to give time to that item.” We have to reframe our thinking. How we spend our time is an investment, it is up to us to decide where we put our money. Instead of bemoaning that there are never enough hours in the day, look inward at how you are using the hours you do have. It is self-management, not time-management, that truly maximizes our time

Time management is a myth.

Doing more of everything is not the answer. It is about doing more of the right things. Look at your calendar and surgically dissect the difference between what you could do and the three to four things you must do—the three to four activities that put you on the path to where you want to go. Saying yes to a few great things means saying no to a lot of good things.We are all bound by the same 24 hours in the day. In order to make the most of them, the goal is not to fill every waking moment with work, but rather to be more purposeful and intentional with the time we do spend.

Do more of the right things.

Most of us underestimate what we can do in a year but overestimate what we can do in an hour. We want to be able to say “I can get it done tomorrow”—but we have to be realistic about what is possible.If we constantly give ourselves impossible deadlines, we will feel perpetually behind and frustrated.Give yourself a long enough runway to gain the speed required to take off. As a result, you will be more reliable and less stressed in your life because you are not stuck in a never-ending game of catch-up — you have allocated the proper amount of time for each item and can complete each task.

Set up a winnable game.

We cannot manage time; we can only manage ourselves. 

If you’re tired of doing more every day but never feeling like you did enough, I have some solutions. But we first have to take responsibility. We cannot manage time; we can only manage ourselves. 

productivity

Productivity

personaldevelopment

Personal Development

habits

Habits

timemanagement

Time Management

entrepreneurship

Entrepreneurship

What Would You Do with an Extra Hour in Your Day?

It's worth asking yourself these questions: What are my short, medium and long term goals? - Can they be implemented? Are we doable? To understand whether they are doable or not: - What is my income? (1/6/12 months) - What is my expense? (1/6/12 months) - What property do I own? - Guess what might happen in the coming months/years? - What atypical/one-time expenses might occur? - Are there situations in which your income will increase or decrease? Develop a plan to achieve the goal.

Money management Depends on Life and Financial Goals.

To save effectively, you need to have a goal. For example, open your own coffee shop for $8,000 in 4 years. So you need to save $5 a day, $150 a month to achieve it. To start saving: • Define a goal • Determine the amount • Start saving small amounts • Don't spend everything • Open a separate bank account for savingsSavings must be reasonable. For example, a gym membership for 8 visits costs $50 per month. A single visit is $10. It can be seen that it is better to buy a subscription, as you save $30 per month.To instill yourself in savings, start small. Habit = Profit.

Savings is the difference between income and expenses.

Investments - cash, securities, other property, including property or other rights having a monetary value, invested in objects of business or other activities in order to make a profit or achieve another beneficial effect. Compound Interest Curve: FV = PV × (1+r)^n, FV - future amount. PV - invested amount. r - compound interest rate, annual. n - the term of the financial transaction.

Investments.

Risks - the likelihood of an adverse event that entails various kinds of losses, or unplanned profits. External risks: • Socio-political risks • External and internal economic risk • Inflation risk • The risk of increased competition, changes in consumer requirements, banking crises, etc. • Risk of default by partners Internal risks: • Investment portfolio risk (np correctly invested) • Time risk (do not enter the position correctly) • Liquidity risk • Operational risk • Selective risk

Risks.

- Chasing big money on a short-term basis - Invest all your money in one asset - Panic and herd reaction - Investment of credit funds - unpreparedness for loss - Fear - Greed - Laziness - Invest and forget It is worth remembering: - You can't get rich quick - There is always a risk - Investment needs to be diversified - Don't invest in unfamiliar instruments

Mistakes.

A financial plan is a plan to achieve financial goals. Allows you to distribute steps and find the optimal balance. It is important to clearly and in detail formulate goals and desired achievements. If you know where you are going, you will definitely get there. The main sections of the financial plan: • Income and expenses • Assets and liabilities • Insurance coverage • Pension provision • Financial goal(s) • Calculations • Investments

Financial Plan.

I took this course in January of this year and I think that the knowledge that is given is necessary for all people who want to start raising capital.

Авторский курс, разработанный с учетом потребностей и возможностей аудитории разных возрастов и уровней подготовки. Курс будет интересен как экономистам, инвестиционным и финансовым консультантам, бухгалтерам, специалистам по финансовой аналитике, так и всем, кто желает постичь основы успешного совершения торговых сделок с финансовыми инструментами для улучшения личного благосостояния.

moneyandinvestments

Money & Investments

ABC of Finance

The predominant state of mind displayed by those people on the failure curve is blame. The predominant state of mind displayed by those people on the success curve is responsibility.

As you walk your path, it is always, every moment of every day, curving either upward or downward.

The Slight Edge is a philosophy; it represents a way of thinking: what we know, how we hold that knowledge, and what we do.Consistently repeated daily actions + time = unconquerable results.The secret ingredient is straightforward: to do the small things over and over again until success kicks in. Most of these small things are extremely easy to do – such as choosing between a salad or a packet of French fries, saving a penny or spending a penny. Yet, compounded over time, they can produce massive results.

The Slight Edge

Every day we are either moving towards the direction we desire or further away from it based on the decisions we make which determine where we end up. No one fails overnight – nor do you succeed overnight. The difference is in creating our own formula of daily disciplines in seven areas for success that we decide and then design for ourselves: your health, happiness, relationships, personal development, finances, career and our impact on the world. The best news: you can start anytime you choose.

The Seven Daily Disciplines For Success

<ul><li>Things that are easy to do are just as easy not to do. </li><li>For the slight edge to work, you have to do something, and keep doing it until you succeed. </li><li>The results are not immediately visible. The small activities seem insignificant, so it’s easy to give up or stop doing the small actions required to deliver results.</li></ul>

The Slight Edge: Obstacles

<ul><li>Closing the gap: Leverage the natural tension between Point A (where we are) and Point B (where we could be).</li><li>Harnessing the 5 sources of power: Momentum, Completion, Habit, Reflection, and Celebration.</li><li>Focusing on philosophy, not results. Focusing on results = focusing on the past).</li><li>Continuous learning: How to develop yourself continuously.</li><li>Turning your dreams into reality. How to set goals.</li></ul>

The Road to Mastery

There is a natural progression to everything in life: plant, cultivate, harvest.

Turning Simple Disciplines into Massive Success & Happiness

motivationandinspiration

Motivation & Inspiration

books

Books

The Slight Edge is a way of thinking, a way of processing information that enables you to make the daily choices that will lead you to the success and happiness you desire. Learn why some people make dream after dream come true, while others just continue dreaming and spend their lives building dreams for someone else. It’s not just another self-help motivation tool of methods you must learn in order to travel the path to success. It shows you how to create powerful results from the simple daily activities of your life, by using tools that are already within you. In this 8th anniversary edition you’ll read not only the life-changing concepts of the original book, but also learn what author Jeff Olson discovered as he continued along the slight edge path: the Secret to Happiness and the Ripple Effect. This edition of The Slight Edge isn’t just the story, but also how the story continues to create life-altering dynamics—how a way of thinking, a way of processing information, can impact daily choices that will lead you to the success and happiness you desire. The Slight Edge is “the key” that will make all the other how-to books and self-help information that you read, watch and hear actually work.

Jeff Olson is an accomplished writer whose work has resonated with readers around the world. Jeff Olson has published several books that explore a range of topics, from fiction to nonfiction, and has received critical acclaim for the ability to weave compelling narratives. Jeff Olson's writing style is known for its depth and authenticity, and has earned quite a loyal following of readers.

Jeff Olson

John David Mann is an accomplished writer whose work has resonated with readers around the world. John David Mann has published several books that explore a range of topics, from fiction to nonfiction, and has received critical acclaim for the ability to weave compelling narratives. John David Mann's writing style is known for its depth and authenticity, and has earned quite a loyal following of readers.

John David Mann

When your dreams are vague, it's easy to rationalize little exceptions all day long and never get around to the specific things you need to do to succeed

Let's star with this simple question. A habit is a routine or practice performed regularly; an automatic response to a specific situation.

What is a habit?

Remember that habits can be actions that, when done, seem insignificant but in the long run make a big change. Many people always underestimate the power of small, consistent improvements. This is all based on the compound effect; Small and smart actions + consistency + time = radical difference.Let's break it down: If you can get 1 percent better each day for one year, you'll end up thirty-seven times better by time you're done

Small changes? No thanks

One of the main reasons why it is so difficult to create habits is because of people's patience; people make small changes, don't see results soon and stop doing it.Remember that mastery requires patience and constant work. Everything can be achieved in the long run, sometimes you just have to be a little more patient.

Why is it so difficult to create habits?

The score takes care of itself

Goals are about results you want to achieve. Systems are about the processes that lead to those results. A handful of problems arise when you spend too much time thinking about your goals and not enough time designing your systems.We must create systems that allow us to achieve our goals; you want to be a writer? design a system that makes you read different types of writing, write a page a day, research an hour a day on the topic you want to write about.Remember that everything is in the process, enjoy the progress, live the process.﻿

Implement systems, not goals

Many people tend to implement actions in order to achieve a particular goal; I will train soccer every day to win the game. And it is not wrong to want to achieve something, but the key to implement habits is the other side of the coin, we have to focus on who we want to become; I am going to train soccer every day to become a professional soccer player.<ul><li>The goal is not to dance a song, the goal is to become a dancer.</li></ul>It is one thing to say "I am the type of person who wants this", it is quite another to say "I am the type of person who is this".

The wrong approach

Habits are, simply, reliable solutions to recurring problems in our environment

Remember that everything is in the process, enjoy the progress, live the process.

The #1 New York Times bestseller. Over 3 million copies sold! Tiny Changes, Remarkable Results No matter your goals, Atomic Habits offers a proven framework for improving--every day. James Clear, one of the world's leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results. If you're having trouble changing your habits, the problem isn't you. The problem is your system. Bad habits repeat themselves again and again not because you don't want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems. Here, you'll get a proven system that can take you to new heights. Clear is known for his ability to distill complex topics into simple behaviors that can be easily applied to daily life and work. Here, he draws on the most proven ideas from biology, psychology, and neuroscience to create an easy-to-understand guide for making good habits inevitable and bad habits impossible. Along the way, readers will be inspired and entertained with true stories from Olympic gold medalists, award-winning artists, business leaders, life-saving physicians, and star comedians who have used the science of small habits to master their craft and vault to the top of their field. Learn how to: • make time for new habits (even when life gets crazy); • overcome a lack of motivation and willpower; • design your environment to make success easier; • get back on track when you fall off course; ...and much more. Atomic Habits will reshape the way you think about progress and success, and give you the tools and strategies you need to transform your habits--whether you are a team looking to win a championship, an organization hoping to redefine an industry, or simply an individual who wishes to quit smoking, lose weight, reduce stress, or achieve any other goal.

The #1 New York Times bestseller. Over 10 million copies sold! Tiny Changes, Remarkable Results No matter your goals, Atomic Habits offers a proven framework for improving--every day. James Clear, one of the world's leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results. If you're having trouble changing your habits, the problem isn't you. The problem is your system. Bad habits repeat themselves again and again not because you don't want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems. Here, you'll get a proven system that can take you to new heights. Clear is known for his ability to distill complex topics into simple behaviors that can be easily applied to daily life and work. Here, he draws on the most proven ideas from biology, psychology, and neuroscience to create an easy-to-understand guide for making good habits inevitable and bad habits impossible. Along the way, readers will be inspired and entertained with true stories from Olympic gold medalists, award-winning artists, business leaders, life-saving physicians, and star comedians who have used the science of small habits to master their craft and vault to the top of their field. Learn how to: <ul><li>make time for new habits (even when life gets crazy);</li></ul><ul><li>overcome a lack of motivation and willpower;</li></ul><ul><li>design your environment to make success easier;</li></ul><ul><li>get back on track when you fall off course;</li></ul>...and much more. Atomic Habits will reshape the way you think about progress and success, and give you the tools and strategies you need to transform your habits--whether you are a team looking to win a championship, an organization hoping to redefine an industry, or simply an individual who wishes to quit smoking, lose weight, reduce stress, or achieve any other goal.

James Clear is the author of "Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones" He writes about habits, decision-making, and continuous improvement at jamesclear.com. His website receives millions of visitors each month and hundreds of thousands subscribe to his popular email newsletter.His work has appeared in the New York Times, Entrepreneur, Time, and on CBS This Morning. He is a regular speaker at Fortune 500 companies and his work is used by teams in the NFL, NBA, and MLB. Learn more at jamesclear.com

James Clear

Atomic Habits

According to a 2020 study published in Proceedings of the National Academic of Sciences , one attribute <a href="https://www.pnas.org/content/117/25/14066">specifically predicts how effective you will be at pursuing your goals </a>: possessing a strategic mindset.

Strategic Mindset

As the researchers write:[Success] requires less routine deployment of well-learned skills and more "thinking through" and "figuring out" of challenging new problems. Indeed, the pursuit of any challenging goal often involves actively analyzing tasks and then planning, self-monitoring, and revising strategies. Such strategic behaviors are typically referred to as "metacognitive strategies," because they require taking a perspective on oneself and one's tactics.Or in simple terms, constantly revising and adapting and refining your approach to achieving a goal.

Why Is A Strategic Mindset Important

The key is to regularly ask yourself 6 basic questions -- all focused on your emotions -- as you pursue a goal:1. Are you struggling more than you should? Ask yourself, "What are things I can do to help myself?"2. Feel like you've hit a plateau? "Is there a better way of doing this?"3. Feel frustrated with how difficult progress seems? "How can I do this better?"4. Feel challenged? "What are things I can do to make myself better at this?"5. Feel intimidated? "What can I do to help myself?"6. Feel like it's always going to be too hard? Ask yourself, "What can I do to get better at this?"

How To Develop A Strategic Mindset

This will help us stay focused on what we set put to do

When you're struggling, research shows responding to that emotion by asking yourself a few simple questions greatly increases the likelihood you will eventually succeed.

problemsolving

Problem Solving

6 Questions Emotionally Intelligent People Ask Themselves to Improve Their Chances of Success

1. Exercise on a Monday night (nothing fun happens on a Monday night).2. On the fence about a purchase? Wait 72 hours before you buy it.3. Tip: the quickest supermarket queue is always behind the fullest trolley (greeting, paying and packing take longer than you think).4. Bring fruit to work. Bring fruit to bed!5. Consider going down to four days a week. It’s likely a disproportionate amount of your fifth day’s work is taxed anyway, so you’ll lose way less than a fifth of your take-home pay.6. Everyone has an emotional blind spot when they fight. Work out what yours is, and remember it.

Ideas 1 - 6

7. Plant spring bulbs, even if they’re just in a pot. 8. Send a voice note instead of a text; they sound like personal mini podcasts. 9. Keep a bird feeder by a window, ideally the kitchen. It’ll pass the time when you’re washing up. 10. Always bring ice to house parties (there’s never enough). 11. Get the lighting right: turn off the overhead one, turn on lots of lamps (but turn off when you leave the room). 12. Sharpen your knives. 13. Feeling sluggish at work? Try the Pomodoro technique: 25 minutes on, five-minute break, and repeat.

Ideas 7 - 13

14. Buy a cheap blender and use it to finely chop onions (it saves on time and tears). 15. Keep your children’s drawings and paintings. Put the best ones in frames. 16. Set aside 10 minutes a day to do something you really enjoy – be it reading a book or playing Halo. 17. Don’t be weird about how to stack the dishwasher. 18. Reuse all plastic bags – even bread bags. Much of the packaging you can’t reuse can be taken to larger branches of supermarkets for recycling. 19. Take a photo of the tag you are given when leaving your coat in a cloakroom.

Ideas 14 - 19

20. Can’t sleep? Try a relaxing soak with lavender bath oil before bed. 21. Add the milk at least one minute after the tea has brewed. 22. Laugh shamelessly at your own jokes. 23. It might sound obvious, but a pint of water before bed after a big night avoids a clanger of a hanger. 24. Start a Saturday morning with some classical music – it sets the tone for a calm weekend. 25. Look closely. 26. Set time limits for your apps. Just go to the settings on your smartphone and add a limit – for example, if you have an iPhone, turn on Screen Time.

Ideas 20 - 26

27. If possible, take the stairs. 28. Always be willing to miss the next train. 29. Eat meat once a week, max. Ideally less. 30. Be polite to rude strangers – it’s oddly thrilling. 31. Ask questions, and listen to the answers. 32. Connect with nature: stand outside barefoot for a few minutes – even when it’s cold. 33. Join your local library – and use it. Find yours here. 34. Go for a walk without your phone. 35. Eat salted butter (life’s too short for unsalted). 36. Stretch in the morning. And maybe in the evening.

Ideas 27 - 36

37. If you’re going less than a mile, walk or cycle. About half of car journeys are under two miles, yet these create more pollution than longer journeys as the engine isn’t warmed up yet. 38. Sleep with your phone in a different room (and buy an alarm clock). 39. Send postcards from your holidays. Send them even if you’re not on holiday. 40. Instead of buying new shoes, get old ones resoled and buy new laces. 41. Buy a plant. Think you’ll kill it? Buy a fake one. 42. Don’t have Twitter on your phone. 43. If you find an item of clothing you love and are certain you will wear for ever, buy three.

Ideas 37 - 43

44. Try taking a cold shower (30 seconds to two minutes) before your hot one. It’s good for your health – both physical and mental. 45. Text to say thank you! 46. Read a poem every day. Keep a compendium, such as A Poem for Every Day of the Year, by your bed. 47. Take out your headphones when walking – listen to the world. 48. Buy secondhand. 49. Buy in person! 50. Learn how to floss properly. 51. If something in the world is making you angry, write (politely) to your MP – they will read it. 52. Say hello to your neighbours. 53. Learn the basics of repairing your clothes.

Ideas 44 - 53

54. Always bring something – wine, flowers – to a dinner/birthday party, even if they say not to. 55. Learn the names of 10 trees. 56. Call an old friend out of the blue. 57. Every so often, search your email for the word “unsubscribe” and then use it on as many as you can. 58. Buy a newspaper. 59. Always have dessert. 60. Drop your shoulders. 61. Make something from scratch. Works best if it’s something you’d normally buy, such as a dress or a bag. 62. Go to bed earlier – but don’t take your phone with you. 63. Volunteer. ​​Go to gov.uk/government/get-involved for ideas.

Ideas 54 - 63

64. Dry your cutlery with a cloth (it keeps it shiny). 65. Instead of buying a morning coffee, set up a daily transfer of £2 (or your local currency) from a current into a savings account and forget about it. Use it to treat yourself to something different later. 66. Don’t save things for “best”. Wear them – enjoy them. 67. Sing! 68. Think about your posture: don’t slouch, and don’t cross your legs. 69. Hang your clothes up. Ideally on non-wire hangers (it’s better for them). 70. Skinny-dip with friends. 71. Switch your phone off on holiday (or at least delete your work email app).

Ideas 64 - 71

72. Always use freshly ground pepper. 73. Thank a teacher who changed your life. 74. Respect your youngers. 75. Keep your keys in the same place. 76. Ditch the plastic cartons and find a milkman – The Modern Milkman has a comprehensive list. 77. Rent rather than buy a suit/dress for that forthcoming wedding (even if it’s your own). 78. Always book an extra day off after a holiday. 79. Ignore the algorithm – listen to music outside your usual taste. 80. Mute or leave a WhatsApp group chat. 81. Learn a TikTok dance (but don’t post it on TikTok). 82. Cook something you’ve never attempted before.

Ideas 72 - 82

83. Join a local litter-picking group. 84. Handwash that thing you’ve never cleaned. 85. Don’t get a pet/do get a pet. 86. Nap. 87. Learn how to breathe deeply: in through the nose, out through the mouth, making the exhale longer than the inhale. 88. Buy a bike and use it. Learn how to fix it, too. 89. Politely decline invitations if you don’t want to go. 90. If you do go, have an exit strategy (can we recommend a French exit, where you slip out unseen). 91. If in doubt, add cheese. 92. Don’t look at your phone at dinner. 93. Do that one thing you’ve been putting off.

Ideas 83 - 93

94. Give compliments widely and freely. 95. Set up an affordable standing order to a charity. 96. Keep a book in your bag to avoid the temptation to doomscroll. 97. Listen to the albums you loved as a teenager. 98. Make a friend from a different generation. 99. Staying over at a friend’s place? Strip the bed in the morning. 100. For instant cheer, wear yellow.

Ideas 94 - 100

Ideas you may think wouldn't improve your life every day. You would be surprised!

Whether it’s taking fruit to work (and to the bedroom!), being polite to rude strangers or taking up skinny-dipping, here’s a century of ways to make life better, with little effort involved …

health

Health

100 ways to slightly improve your life without really trying | Life and style

<ul>
<li>First, to work smarter, use all the available time in your schedule, identify your top priority tasks, pare your task list down and maintain your focus. To work better, change your work habits, even if your existing habits brought you success. </li>
<li>Second, to think bigger, believe in yourself and what you can accomplish. Spend time with supportive people, expand your social network and eliminate distractions.</li>
<li>Third, to make more – more money, time, opportunities, memories or anything else – create a continuous cycle of improvement.</li>
</ul>

The Three Driving Points

Imagine your ideal day. What time would you get up in the morning? What would you do first? What would you accomplish? Who would you be with? Visualizing your ideal day and committing that vision to paper will help you “work smarter, think bigger and make more.”

Your Best Day

A day consists of 96 blocks of time that are 15 minutes long, so each 15-minute block is about 1% of your day. You can dramatically increase your efficiency by managing the time on your calendar in blocks of a quarter of an hour. When you suddenly have an extra 15 minutes, such as when a meeting ends early or when someone you’re expecting is late, be prepared to use the time to your advantage. Carry the tools you need to complete some of the small tasks on your to-do list, like making hotel reservations, listening to your voicemail, writing thank-you notes or outlining a writing project.

Working Smarter

<ul>
<li>“Identify a very specific area” – Decide what in your life or work you want to fix.</li>
<li>“Develop strategies” – Determine what steps to take and what methods to use to achieve your targeted improvements.</li>
<li>“Experiment” – Try different approaches to “generate bursts of momentum.”</li>
<li>“Assess the value the effort has created” – What have you accomplished, and was it worthwhile?</li>
</ul>

The IDEA Elements

With so little time in the day, follow a three-step process to achieve your targets: “set a goal, be consistent” and “take action.” Identify your “Most Important Things” (MITs) – the top goals you want to address during a set time period. How will you break down these goals? Some people make to-do lists, using nouns, like “book launch.” Others prefer lists of verbs, like “find bookstores for book promotion.” Brainstorm a list of nouns that summarizes your goals. Then use verbs to identify “action steps” that you can address within the next four days.

The Days Are Too Short

Focus on a pared-down to-do list and commit to giving those tasks your complete attention. Start the day by setting the alarm for the time you actually get up; don’t build in time to press the snooze button and fall back asleep. Gather the tools you need to work more efficiently, but use as few tools as possible and learn to handle them expertly so you can be more productive. Most hardware and software offerings have lesser-known features that can save precious work minutes.

A Pared Down To-Do List

Like most people, you tend to keep doing what you have always done. What you have been doing thus far has taken you to where you are now, so your routines probably seem successful. But to achieve more, you must do more, and that means changing your routine.

Homeostasis: Change Your Routine

This is the environment in which you work. Do you waste time looking for what you need? Do your tools and devices work properly? Are better tools available? Does your workspace inspire you to do your best? If you gave a negative answer to any of these questions, change your context to help you work smarter.

Context: Change Your Environment

The people surrounding you greatly influence the choices you make, even if you don’t realize it. This includes people you physically interact with, as well as those in your social networks. To change your habits, change the people around you who influence you; add a person or two whose work style you admire.

Network: The People Around You

Your beliefs determine your success. Remember, “If you think you can, you can.” Thinking bigger involves building “self-efficacy” – the belief that your actions will succeed. Self-efficacy can be hard to maintain when you have more priorities on your to-do list than you have time to complete, so reduce your daily priorities. Boost your efficacy by attending conferences and seminars.

Thinking Big: Your Beliefs 

<ul><li>“I did it before” – Recall a recent success and think through how you achieved it, step by step, “from start to finish.”</li><li>“They were able to do it” – Notice successful people around you and in the media. Draw inspiration from those who have achieved great goals.  </li><li>“They think I can do it” – To gain confidence, think of the belief other people have in your abilities.  </li><li>“I know I can do it” – Remind yourself of your successes. Build your confidence based on the knowledge that “you’ve worked, prepared, rehearsed and anticipated success as you move toward your goals.”</li></ul>

How To Emphasize Your Ability to Succeed: Mantras

Tap the power of your social network – the web of people with whom you are connected. Your social network existed long before the advent of Facebook or Twitter. List the people you admire, those you want to spend more time with and those you’d like to be around less. This categorization will show you the people who are most important to you. For a given project, construct a “mind map” of “Team You” – the people you can rely on to give you ideas, feedback and support.

Connet With Your People

Changing the way you work requires gathering data, something that most business professionals understand. To reduce interruptions and to make sure you do your work when you are at your best, monitor your work habits and record any changes. For example, if you want to increase the number of outgoing calls you make to your contacts, first log your current calls and calculate your call volume. Then, track the changes you want to make.

Your Work Habits

Making more – money, time, opportunities, memories or anything else – requires creating a continuous cycle of improvement. One powerful way to continue improving is to ask for feedback.When you redirect your focus, your perspective changes, and when that happens, you have a significant option: You can begin to make things better.

Making More

<ul><li>“Results” – At the end of a set period of time, consider how the matters you want to change are going now.</li><li>“Experience” – This is how you feel your life is transpiring. </li><li>“Contribution” – “Who said thanks?” View others’ appreciation of your contributions as an assessment of your effectiveness.</li><li>“Measurement” – This is objective data, like the amount of money you saved or the number of clients you landed during a particular period.</li><li>“Service” – Consider whom you helped lately and who helped you. </li><li>“Habits” – Building good habits helps you reach your goals. </li></ul>

Tracking Your Actions: The Six Kinds Of Feedback

To make more, you have to focus to finish. Two techniques can help you maintain your focus, though they have varying degrees of effectiveness:<ul><li>Use the “stop and do” tactic when a task should take so little time that it makes sense to just go ahead and do it. This approach can lead to a busy day in which you make progress toward your MITs.</li><li>Employ the “stop, think and bunch and then do” method when you feel you need to accumulate all your necessary tasks and group them into categories of activities that you can dispatch all at once.</li></ul>

Focus To Finish

Arrange your workspace with care: What visual and auditory distractions break your focus? Visual distractions might include piles of papers on your desk, a blinking phone light or any stimulus that draws your attention from work. Auditory distractions are prevalent in open plan offices.Focusing to finish your tasks requires removing or blocking out distractions, paying tight attention to what you can accomplish right now to further your goals and letting other tasks go

Clarify Your Workspace

A well-constructed collection of sound, practical, life-improving advice to anyone seeking increased efficiency and productivity.

A forefront productivity expert argues that longer working hours do not compensate for flawed approaches to performance, outlining strategic techniques for establishing positive habits, mindset-based strategies and proactive processes for enabling more effective working hours.

Imagine if your best just got better every single day In Your Best Just Got Better, productivity expert Jason Womack teaches readers that working longer hours doesn't make up for a flawed approach to productivity and performance. Workers need to clarify their habits, build mindset-based strategies, and be proactive. Womack's signature "workplace performance" techniques offer specific strategies to consistently and incrementally improve performance. Readers will: <ul> <li>Understand the fundamentals of workflow and the principles of human performance</li> <li>Arm themselves with the tools and the processes to get more of their work done, on time, with fewer resources, and with less stress</li> </ul> Making your best better won't happen overnight, but learning how to effectively manage just a few critical success factors lead to an effective workday and an overall successful professional career.

Jason W. Womack is an accomplished writer whose work has resonated with readers around the world. Jason W. Womack has published several books that explore a range of topics, from fiction to nonfiction, and has received critical acclaim for the ability to weave compelling narratives. Jason W. Womack's writing style is known for its depth and authenticity, and has earned quite a loyal following of readers.

Jason W. Womack

Your Best Just Got Better

Your Best Just Got Better: Work Smarter, Think Bigger, Make More

<ol><li>Carbohydrates is your main energy source, fuelling the body and brain, protecting our muscles and feeding bacteria in the gut. Healthy carbohydrates are whole grains, vegies and fruit.</li><li>Proteins build and repair our body tissues, make enzymes and hormones, build muscle, bone, cartilage, skin and blood. Protein-rich foods include, meat, chicken, fish, tofu, eggs, dairy, nuts, beans and legumes.</li><li>Fats are vital to help absorb vitamins A, D, E and K, help regulate hormones and provide energy. Fats are found in meat, fish, chicken, dairy, oils, nuts and seeds.</li></ol>

We need three macronutrients

<ul><li>Iron helps to transport oxygen through the body. Found in red meat, chicken, fish, grains, veges and legumes.</li><li>Vitamin A is essential for vision, the immune system, skin, and growth. It is found in liver, oily fish, milk, egg yolk and cheese.</li><li>Iodine helps to make thyroid hormones. Found in seafood and seaweed.</li><li>Vitamin C is vital for healthy teeth and bones, wound healing, infection resistance, absorbing iron. Found in fruits and veges.</li><li>Calcium builds bones, helps blood clot, muscles contract and regulates blood pressure. Found in dairy, sesame seeds, nuts, sardines, and dark green veges.</li></ul>

Important micronutrients

The impact of food on health is 80 percent and exercise 20 percent. While the composition of a healthy diet can vary, there are common factors. Good health is associated with eating mostly plants. The emphasis is on whole, unprocessed foods and limiting refined carbohydrates, added sugars and processed foods.

The basis of a good diet

Every meal ideally consists of:<ul><li>Half a plate of colourful, non-starchy vegetables and/or fruit.</li><li>A quarter of a plate of carbohydrate food</li><li>A quarter of a plate of protein food.</li></ul> This model applies to simple meals and mixed meals like pasta or stir-fried dishes. It doesn't really matter when we eat, as long as we get the nutrition we need.

The ideal plate model for every meal

If you're exercising first thing in the morning, you may be better off not eating. But ensure you get a meal within two hours after your workout that contains carbs and protein. If you're working out later in the day or evening, ensure you eat a meal with carbs and protein three to four hours before and two hours after your workout. Hydration is essential to keep us well. So ensure you stay hydrated with water as your main drink.

Diet and exercise

What you eat is more important than how you eat or how often you exercise.

Find out the macronutrients &amp; micronutrients your body needs, the ideal mix of carbohydrates, protein &amp; fat and the best times to eat pre- &amp; post- exercise. 

food

Food

exerciseandfitness

Exercise & Fitness

Nutrition basics to support your workout regime – Fit Planet

It may be tough to stop and put the device away. This alone may lead to a delay in bedtime and reduced total sleep time. This may contribute to <a href="https://www.verywellhealth.com/what-are-the-symptoms-of-sleep-deprivation-3015161">sleep deprivation </a>if the needed hours of sleep to feel rested are not obtained. The stimulation may make it hard to shut down and fall asleep. The mind may be overly excited or activated.

#1 Sleep Deprivation 

In addition, the light from phone, tablet, or computer screens may impact the ability to fall asleep. Small amounts of artificial light from the screens may cause a delay in the circadian rhythm.This may be especially impactful on night owls with a naturally delayed sleep phase. If <a href="https://www.verywellhealth.com/morning-sunlight-exposure-3973908">morning sunlight </a>is not obtained to counteract these effects, insomnia and morning sleepiness may result.

#2 The Light Play 

Electromagnetic fields produced by mobile phones are classified by the International Agency for Research on Cancer (IARC) as possibly carcinogenic to humans, though there is no research demonstrating such an association.The <a href="https://www.who.int/news-room/fact-sheets/detail/electromagnetic-fields-and-public-health-mobile-phones">World Health Organization </a>is conducting a formal risk assessment. The FDA says the weight of scientific evidence does not show an association between cell phones and adverse health outcomes.

#3 Phone Cancer 

Phones are designed to prompt your response. There may be rings, alerts, alarms, or lights that catch your attention. This is useful when awake, but troublesome in the night.This can fragment sleep quality. It might also wake you enough to elicit a response, without fully waking you, resulting in incoherent speech or even <a href="https://www.verywellhealth.com/is-it-possible-to-send-text-messages-while-asleep-3014943">sleep texting </a>.

#4 Sleep Texting

Some people express concern about the impacts of electromagnetic fields on the risk of health problems. These concerns have included increased risks for brain tumors (most especially on the side of the head where a phone is held) or the impacts on fertility (especially in men, who have external and exposed reproductive organs). Caution might dictate reducing the exposure by eliminating the presence of phones from bedrooms.

#5 Phone Induced Brain Tumor? 

Place the phone to charge in the kitchen. Allow yourself to go to bed without your phone. If there is an emergency, you will learn about it in the morning. By removing the phone from the bedroom, and placing it to charge in another room such as the kitchen, it is possible to reduce its impact on your sleep.

Solution #1: Remove Phone From Bedroom 

Get an alarm clock instead of using your phone’s alarm. Although phones can do a lot, sometimes the trade-off of intrusion for convenience is simply not worth it. Buy an inexpensive alarm clock if you need one to wake in the morning on time. Put it across the room and set it to the time you need to get up.As much as possible, don’t look at the clock or check the time at night. If you absolutely must use your phone as your alarm clock (perhaps while traveling), set it to airplane or night mode to reduce disruptions and place it out of reach.

Solution #2: Get An Alarm Clock 

Some people use their phones as a way to track sleep and wake patterns with various apps or even wearable technology. The accuracy of correlating movement to wakefulness and stillness to sleep is highly suspect.Moreover, there is no reason to carefully document every movement (or associated awakening) during the night. It may be disruptive to overanalyze sleep.

Solution #3: Turn Off Sleep Tracking Apps 

Preserve a buffer zone and minimize light at night. Try to protect the last hour (or two) before your bedtime as a <a href="https://www.verywellhealth.com/favorite-ways-to-relax-before-bedtime-and-improve-sleep-3014977">time to relax </a>and prepare for sleep. Enjoy some time spent reading, watching television or a movie, or listening to music.Reduce your eyes' exposure to direct light. As able, switch any close screens to night mode (<a href="https://www.verywellhealth.com/blue-light-exposure-3421985">reducing blue light </a>). If you are especially sensitive to light at night, consider eliminating it as much as possible.

Solution #4: Make A Buffer Zone

Consider other ways that you might enhance your bedroom to make it the ultimate sleep sanctuary. Go to bed when you feel sleepy. If you are awake for longer than 20 minutes at night, get up and do something relaxing and return to bed when feeling sleepy.If you are awake towards morning, you might get up and start your day early. Reserve the bed as a space for sleep and sex alone. By making these changes, you will improve the association of the bed as a place for sleep.

Solution #5: Optimize The Sleep Environment

Find out several reasons why you should not sleep with your cell phone. Consider the potentially harmful effects and the role it plays in insomnia.

Why You Should Not Sleep With Your Cell Phone at Night

<ul><li>You don’t have to count calories and track obsessively to lose weight – focus on building habits and discipline.</li><li>9 out of 10 tips are about improving self-awareness.</li><li>Weight loss has to come from a place of self-love and self-care – not self-hate and shame.</li><li>Exercise and nutrition have to be something you see as an improvement to your life and wellness, not punishment.</li><li>The weight loss journey does not happen overnight: set realistic goals that will challenge you beyond your current state.</li><li>Keeping weight off is about building a good foundation of habits and discipline.</li></ul>

Podcast Key Takeaways

<ul><li>Though the methods are the same, there are significant psychological and behavioural challenges to major weight loss.</li><li>Changing how we structure our day and move through social settings is a hurdle to weight loss.</li><li>Weight loss takes time – it’s not about dropping pounds fast and getting immediate results.</li><li>The happy ending isn’t losing the weight; it’s keeping it off.</li><li>Of the whole formula, keeping the weight off is harder than losing the weight.</li><li>Shows like The Biggest Loser distorted the reality of weight loss.</li></ul>

Challenges To Weight Loss

<ul><li>Give yourself one year to lose 100 pounds – it’s a slow, steady process physically and mentally – build the right foundation to keep the weight off</li><li>A year is not as long as it sounds with respect to your whole lifespan</li><li>Trying to lose 100 pounds is not a ‘calories in, calories out’ weight loss – the root psychology needs to be addressed</li><li>Weight loss has to come from a place of self-love and self-care, not self-hate and shame – explore therapy and emotional support throughout the journey</li></ul>

Tip One: Give It A Year

In this episode Sal, Adam & Justin cover ten things a person should  do to successfully lose a lot of weight.  The psychological challenges of choosing to lose 100 pounds. (2:29) The Biggest Loser distortion of reality. (5:20) Ten Things a Person Should Do to Successfully Lose a lot of Weight. #1 – Hire a therapist or enlist someone you trust & who loves you. (12:34) #2 – Ditch the motivation hype and understand the importance of discipline & good habits. (17:20) #3 – Focus on strength over the scale. (22:15) #4 – Increase activity through daily habits. (25:52) #5 – Eat your calories and NOT drink them. (30:07) #6 – Avoid heavily processed foods. (33:02) #7 – Create barriers between yourself and your impulses. (35:33) #8 – Be mindful and slow down while eating. (39:54) #9 – Prioritize protein. (43:51) #10 – Hire a nutritionist. (46:17)  Related Links/Products Mentioned  MAPS Fitness Products Black Friday Sale is LIVE! **Promo code “BLACKFRIDAY” at checkout** Visit ZBiotics for an exclusive offer for Mind Pump listeners!  6 Years after The Biggest Loser, Metabolism Is Slower and Weight Is Back Up  Strength is Protective – Mind Pump Blog  What is NEAT and Why Should You Care About it? - Mind Pump Blog  Mind Pump #1037: How Ultra-Processed Foods Are Making You Fat, Sick, & Weak  Chewing Your Food: Is 32 Really the Magic Number?  Mind Pump #1690: Eight Holiday Hacks To Prevent Fat Gain Why do we Need Protein? - Mind Pump Blog  Mind Pump Podcast – YouTube Mind Pump Free Resources  People Mentioned  Paul Chek (@paul.chek)  Instagram 

How to Lose 100 Pounds

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