Pre-warm your mug. Before adding water to your ground beans and filter, pour some hot water into your mug. Your coffee will stay hot and keep flavour longer. Not-quite-boiling. The water temperature for pouring directly over the grounds should be 200 degrees F. Don't save your beans for special occasions. The further you get for the roast date, the weaker the flavour. The golden ratio of coffee to water is 1:16 for above-average beans (about 22 grams of coffee to 253 grams of water).

Improving your coffee game

If you have an espresso machine at home, it is helpful to know how to use it properly. <ul><li>Ensure the screen on top of your ground, compacted beans is totally wet before brewing. This will ensure that water runs evenly through the entire thing, the coffee sitting beneath will be hydrated evenly, and your flavour will be concentrated and consistent.</li><li>Break up the crema - that tan, creamy froth on top of the dark brown espresso - to release all the aromatics.</li></ul>

Tips for making espresso

From pre-warming mugs to water temperature guidance, we're here to improve your morning ritual with 5 quick tips.

food

Food

health

Health

5 Tips for a Better Cup of Coffee

What is a panic attack? Quoted from www.mayoclinic.org, a panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. Panic attacks can be very frightening. When panic attacks occur, you might think you're losing control, having a heart attack or even dying.

Panic Attacks

<ul><li>Panic attacks can arise because there is a family with a history of panic attacks or panic disorder</li><li>Then, there has been a traumatic event, such as a major accident or sexual harassment </li><li>Besides that, there are big changes in life, such as being left by someone you love, getting divorced, or having a new child in your life.</li><li>Have a history of physical or sexual abuse in childhood</li><li>In addition, a big life stress also greatly affects the emergence of panic attack disorders</li><li>Also smoking or excessive caffeine intake</li></ul>

What Causes Panic Attack?

Panic attacks can be part of anxiety disorders, like PTSD, social anxiety disorder, OCD, and generalized anxiety disorder.The two main treatments for panic disorder are antidepressant medication and cognitive behavioral therapy (CBT). Both have about a 40% response rate though someone who responds to one may not respond to the other. However antidepressant medications carry some side effects. Meanwhile CBT is more lasting with only a 20% relapse rate.

From my.clevelandclinic.org, you can take these actions to lower your odds of having a panic attack:<ul><li>Cut back on caffeine.</li><li>Exercise regularly.</li><li>Eat a healthy diet.</li><li>Manage stress.</li><li>Talk to your doctor before taking herbal supplements or over-the-counter medications. Certain substances can increase anxiety</li></ul>

How To Prevent Panic Attack?

So, that's all about 'Panic Attack Disorders', I hope you live a healthy life so you don't get a panic attack disorder. Remember to live healthy and enjoy you life.

Understand yourself and those around you.

psychology

Psychology

personaldevelopment

Personal Development

mentalhealth

Mental Health

What Causes Panic Attacks and How To Prevent Them?

<ol><li>Gross National Happiness </li><li>Universal Healthcare </li><li>Publicly funded education </li><li>Daily meditation in schools </li><li>Inculcating human values at an early age </li><li>Organic Farming </li><li>Turning to renewable sources of energy </li><li>Planting trees</li></ol>

8 Great Things The World Can Learn From Bhutan 🇧🇹

<ul><li>While most countries measure their economic worth and growth through Gross Domestic Product (GDP), Bhutan chose a very different way to understand and sustain its economy. </li><li>The Gross National Happiness (GNH) balances economic development, cultural resilience, environmental conservation and good governance. </li><li>These four pillars are substantiated with 9 domains and 124 sub-indicators.  </li></ul>

1.Gross National Happiness

<ul><li>The National Health Policy and plan pursues free universal health coverage based on the primary care approach as the strategy for social protection and development. </li><li>The constitution also endeavours to provide security in times of sickness.</li></ul>

2. Universal Healthcare 

<ul><li>Education for children in Bhutan is publicly funded till 10th standard after which only students who manage to pass their board examinations will be sponsored in higher secondary school. </li><li>Students who are not selected for government-funded further education can continue their studies in private higher secondary schools or do vocational training in private training institutes, both of which are, of course, more cost-intensive.</li></ul>

3. Publicly funded education 

<ul><li>Classes in most schools in Bhutan begin with silent contemplation or a session of meditation. </li><li>This daily exercise has made teachers realise that their students are more focused in their studies and handle stress much better.</li></ul>

4. Daily meditation in schools 

<ul><li>Although education in Bhutan is similar to many other countries that follow the western curriculum, children are also taught lessons on environmental conservation, recycling and being considerate to other people.</li><li>Educators in Bhutan believe that even the way teachers interact with the students should impart some kind of values. </li></ul>

5. Inculcating human values at an early age 

<ul><li>Bhutan announced in 2013 that it would go completely organic in terms of agricultural practices, thereby calling for a complete ban on GMOs.</li><li>Most of the farm practices are traditional farming, so they are largely organic in the world</li></ul>

6. Organic Farming 

<ul><li>Although Bhutan is not as polluted as its South Asian neighbours, the government has already taken steps to encourage the use of renewable sources of energy that do not cause pollution and affect the air quality. </li><li>The recent introduction of CNG-powered vehicles and rope-ways are the government's strategy to do away with transport within areas with an ecology sensitive to emissions.</li></ul>

7. Turning to renewable sources of energy 

<ul><li>The people of Bhutan actively take part in the planting of trees as the nation's constitution dictates that 60% of the country's land area must be under forest cover.</li><li>Just last year a group of volunteers in the country planted over 49000 trees in an hour and very recently 108,000 trees were planted to celebrate the birth of the King's son.</li></ul>

8. Planting trees

Things to Learn from Bhutan 🇧🇹 Country!!

Bhutan way of functioning is different from that of other nations

meditation

Meditation

8 Great Things The World Can Learn From The Himalayan Kingdom Of Bhutan

Themes: Nutrition, Body, Environment, Influences, Mind, Strategic Methods -followed by the list of scientific sources-Changelog

Neuroscience

<ul>
<li>Eat some Olive oil or/and Nuts prevents high insulin
</li>
<li>use the intermidity diet 16 hours not eating / 8 hours eating- will keep your brain running and insuline low!
</li>
<li>eat egg yolks and curcumin (turmeric) they increase neuroplasticity
</li>
<li>omega-3 fats (fish) intake, as well as l-theanine (tea)
</li>
<li>vape nicotin inside an e-cigarette isolated nicotine helps boosting memory and learning whilst having harmful ingredients in normal cigarettes
</li>
<li>use pepper as addition piperine at all dosage range used in study possessed anti-depression like activity and cognitive enhancing effect at all treatment duration. 
</li>
</ul>

Nutrition

<ul><li>10% Cocoa per Day</li><li>molecular mechanisms of cocoa to circumvent renal cortical damage that involve improvement of antioxidant competences, stimulation of autophagy and suppression of apoptosis</li><li>Altered gut microbiome</li><li>is one step to neurocognitive effect , for example with pro- or prebiotics - independent of dosage or intake duration</li><li>1.5 to 3 g Plants a day</li><li>lower cognitive decline in age trough lowering of cholesterol</li></ul>

Nutrition 2

<ul>
<li>Dont use preperates to cover brain or health needs! some of them are unhealthy cause they provide to much of a normaly healthy ingredient making you sick at the end
</li>
<li>Dont eat high carbs! Things in your brain cant work nicely when the body produces to much insulin caused from carbs
</li>
<li>dont eat highly processed food without omega3 link to memory loss when you lack the fatty acid
</li>
</ul>

Nutrition - Don'ts

<ul>
<li>breath trough your nose The benefits of nasal breathing are associated with how this breathing purifies, heats, moistens, and pressurizes the air. These changes to the air increase oxygen absorption by approximately 10-15%. </li>
</ul>
• train instability resistance (balance) twice a week improves working memory, processing speed and response inhibition 
• Cold Showers It releases anti-depressants and is an stress trainer. so its a good prevention if you seem to have a lot stress. i recommend to start cold and change it to warm later. 
<ul>
<li>Oral Hygiene Lowers heart disease risk which links to less cognitive decline</li>
</ul>

Daily Routine - Body 1

<ul><li>Exercise physically</li></ul>10 minutes a day running will help to release neuronal builders and strengthen your allready existing neuronswalking 5 miles weekly protects structureHint: consider training with "tabata" : 20 seconds training, 10 seconds pause , repeated for minimal 4 times- leads to 150% v02max (oxygen intake) • dont try to overuse alcoholhealthy amount: 0,5 l each day on 5 days a week • keep distance from drugseven if you think they provide you a brighter sight of how things are, they change your neuronal connections <ul><li>Use Tapping and Self-Soothing</li></ul>powerful anti-stress tools and immune boosters

Daily Routine - Body 2

<ul><li>Sleep Apnoe</li></ul>Will decrease your performance and is bad for your hearth<ul><li>Wear a sleepmask</li></ul>improves episodic learning and alertnessMobile Tool- SnoreFree<ul><li>Tension, Stress and Trauma Release (TRE)</li><li>Lumbar and Thoracolumbar Posture Training</li></ul>increases stress resilience

Daily Routine - Body 3

recommended apps are mentioned below • exposure to as much sunlight as you can get (without getting "bourned") improves circadian alignment, sleep and mental health • air pollutionreduces cognitive performance by up to 8% the same day you get exposed to it. consider to buy an air cleaning device for your indoor activities <ul><li>Essential Oils</li></ul>lowers blood pressure and as a result also stress

Daily Routine 2 - Environment 1

recommended apps are mentioned below • Sleepis used to store information in your long term memory, dont lose it! study shows that uncovered sleep can be restored in the next 2 days.try to protect yourself from blue light in the evening (with blue light filters) while getting more light exposure in the morning: "melatonin and two of its metabolites help memories stick around in the brain and may shield people from cognitive decline." • Use your subconsciousnessThings become sticky when you repeatly hear or see them. Try to take a look on motivational short notices over the day

Daily Routine 2 - Environment 2

recommended apps are mentioned below • Watch "beautiful" Pictures or get inside an nature environment'If the information arrives at the synapse as a signal, signal processing is enhanced, which ultimately leads to improved learning and development. In this context, the complex networks of lipids and proteins had a decisive effect on the functioning of the synapses. Thus, the current study provides a molecular explanation for why an enhancing stimulating environment can have a positive effect on neuronal plasticity and brain development.'

Daily Routine 2 - Environment 3

• SleepSleep as Android • SubconsciousnessUnlock your mind • Nature PicturesWallpaperer for Reddit

Daily Routine 2 - Environment Apps

recommended apps are mentioned below• listen to musicbrain areas get activated. musical training over time shown to increase connectivity of certain brain regionsrecently : music with special meaning for a person stimulates neural connect• Repeated sauna useoptimizes stress responses (hormesis/ heat shock proteins)• drawing practiceenhances how brain shares information about objects between different regions• Gamesyes even games can help you, action games fasten your cognitivity<ul><li>Font Benefits</li></ul>- large, bold or spacing = memory, read, learn- aestethic = creative- serif = slow | sans-serif = fast

Daily Routine 3 - Influences

<ul><li>Use different Smartphone Keyboards</li></ul>Typing Speed has potential to infer cognition<ul><li>Giving (doing good)</li></ul>the Serotonin Release of Giving improves memory

Daily Routine 3 - Influences 2

• Drawing Practice InColor
• Games - Dragon Fly - Death Worm - Fruit Ninja - Temple Run - Sonic Jump Fever - Smash it - Zombie Smasher - Race the Sun - Metal Madness

Daily Routine 3 - Influences Apps 1/2

- Mobile Legends- Jetpack Joyride- Real Boxing- Dead Target- Dancing Road- Shellfire- Kickflight- Overdrive- Bomb Bots Arena- Into the Dead- Dynamix- Magica.io<ul><li>Typing</li></ul>- Typewise<ul><li>Positivity (doing good)</li></ul>- <a href="https://www.brainyquote.com/topics">https://www.brainyquote.com/topics</a>

Daily Routine 3 - Influences Apps 2/2

recommended apps are mentioned below• Meditationdaily session of meditation , even in doses of 5-10 minutes per day can improve mood, destress, helps fokus• Brain training (lasts 12 days)classical advice and hot science topic some scientists beliefe you just get better in the tasks , my opinion: if brain gains neuronal connections , its good choice/thing. average brain starts to slowly reduce unused parts at age of 25!Hint: Problem Solving Training - "PST are mainly improved capacities for planning and memory"<ul><li>Spatial Memory Training</li></ul>showed increase in logic solving after it, use <a href="https://psychometric-success.com/aptitude-tests/test-types/spatial-reasoning-tests">tests</a> / <a href="https://eyewire.org/explore">this</a>

Daily Routine 4 - Mind 1

recommended apps are mentioned below • LearnThe more you remember the easier you will keep information, but be aware- the brain slowly fades unused information when it gets new input. Ask yourself before learning what it may help you with in the future to stay more motivated

Daily Routine 4 - Mind 2

• Meditation- Mesmerize - with visual , audio and breath stimulation- Brain.fm - i prefer those sounds as they are binaural, bringing your head in a synchronized state with the selected mindset• Brain Training- Neuronation- Brain Wars- Nonogram King- Sudoku4two- Futoshiki- Hex2048- Loop: Energy- I Love Hue too- Logical Reasoning Test<ul><li>Problem Solving</li></ul>- Imaginari- Creative Everywhere<ul><li>Spatial Memory</li></ul>- Hyperforma<ul><li>Learn</li></ul>- Audio Now- StudySmarter- Coursera- StoryShots- Deepstash- 12 Min- Inshorts- MyDailyInput- Quizizz- QuickRead

Daily Routine 4 - Mind Apps

• Plan your workwe most productive in little time frames, this covers also learning. Dont multitask, if you excluded all unnecessary distractions, you can enter the highly effective flow state. motivate yourself when imagining why you do something. Theres no reason to think "i cant" , instead think "i dont". failure is the key to sucess , learn from it-- proven methods are mentioned below• journal your daylowers blood pressure, hightens immune response, better memorytip : write about what was emotionally significant and what had value for you (or what made your day)Recommended AppDailyBean

Daily Routine 5 - Strategic

• 25 minute , followed by 2 minute break , repeat 3 to 4 times until you choose a larger break of around 15 minutes• 90 minutes , followed by a 10-15 minute breakthis also helps when doing things you dont like or if you are procrastinating - brain sends a pain reaction 20 minutes of time , if you overcome that period you will teach yourself its not that badsurprisingly the same time span (20 minutes) is needed to decrease your focus, breaks will help you getting new information processed- Eisenhower Matrix can help planing tasks effective

Daily Routine 5 - Strategic Methods

<ul>
<li>Oil and Nuts <a href="https://www.nejm.org/doi/full/10.1056/nejmoa1800389">https://www.nejm.org/doi/full/10.1056/nejmoa1800389</a></li>
<li>Fasting <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3670843/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3670843/</a></li>
<li>Egg Yolks <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6585560/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6585560/</a></li>
<li>Curcumin <a href="https://pubmed.ncbi.nlm.nih.gov/24405689/">https://pubmed.ncbi.nlm.nih.gov/24405689/</a></li>
<li>Omega-3 <a href="https://www.sciencedaily.com/releases/2021/10/211014172753.htm">https://www.sciencedaily.com/releases/2021/10/211014172753.htm</a></li>
<li>L-Theanin <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836118/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836118/</a></li>
</ul>

Sources

<ul><li>Gut Microbiome- <a href="https://link.springer.com/article/10.1007/s00394-021-02760-4">https://link.springer.com/article/10.1007/s00394-021-02760-4</a></li><li>Plants</li></ul><a href="https://pubmed.ncbi.nlm.nih.gov/32105111/">https://pubmed.ncbi.nlm.nih.gov/32105111/</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163911/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163911/</a><ul><li>Supplements- <a href="https://www.nejm.org/doi/full/10.1056/NEJMsa1504267">https://www.nejm.org/doi/full/10.1056/NEJMsa1504267</a></li><li>Insulin Resistance- <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4371978/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4371978/</a></li><li>Nasal Breathing- <a href="https://www.jneurosci.org/content/38/48/10286">https://www.jneurosci.org/content/38/48/10286</a></li><li>Instability Resistance- <a href="https://pubmed.ncbi.nlm.nih.gov/32054896/">https://pubmed.ncbi.nlm.nih.gov/32054896/</a></li><li>Cold Showers- <a href="https://clinicaltrials.gov/ct2/show/NCT04130126">https://clinicaltrials.gov/ct2/show/NCT04130126</a></li></ul>

Sources 2

<ul><li>Oral Hygiene- <a href="http://my.clevelandclinic.org/services/heart/prevention/risk-factors/hic-oral-health-cardiovascular-diseases">http://my.clevelandclinic.org/services/heart/prevention/risk-factors/hic-oral-health-cardiovascular-diseases</a></li><li>Walking <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3184838/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3184838/</a></li><li>Alcohol <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6713002/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6713002/</a></li><li>Tapping <a href="https://pubmed.ncbi.nlm.nih.gov/32162958/">https://pubmed.ncbi.nlm.nih.gov/32162958/</a></li><li>Soothing <a href="https://www.sciencedirect.com/science/article/pii/S2666497621000655">https://www.sciencedirect.com/science/article/pii/S2666497621000655</a></li><li>Sleep Apnoe</li></ul><a href="https://pubmed.ncbi.nlm.nih.gov/22661967/">https://pubmed.ncbi.nlm.nih.gov/22661967/</a><ul><li>Sleepmask</li></ul>https://academic.oup.com/sleep/article/46/3/zsac305/6912219<ul><li>TRE</li></ul><a href="https://traumaprevention.com/research/">https://traumaprevention.com/research/</a><ul><li>Posture</li></ul><a href="https://pubmed.ncbi.nlm.nih.gov/25222091/">https://pubmed.ncbi.nlm.nih.gov/25222091/</a>

Sources 3

<ul><li>Immune System https://www.apa.org/research/action/immune</li><li>Daylight Exposure <a href="https://www.mdpi.com/1660-4601/18/19/9980">https://www.mdpi.com/1660-4601/18/19/9980</a></li><li>Air Pollution <a href="https://www.sciencedaily.com/releases/2021/10/211006170717.htm">https://www.sciencedaily.com/releases/2021/10/211006170717.htm</a></li><li>Essential Oils</li></ul><a href="https://pubmed.ncbi.nlm.nih.gov/17211115/">https://pubmed.ncbi.nlm.nih.gov/17211115/</a><ul><li>Sleep <a href="https://onlinelibrary.wiley.com/doi/10.1111/jpi.12703">https://onlinelibrary.wiley.com/doi/10.1111/jpi.12703</a></li><li>Subconsciousness <a href="https://www.cambridge.org/core/journals/behavioral-and-brain-sciences/article/abs/unconscious-influences-of-not-just-on-decision-making/4EE8D5F46CDD50743CF95072590E955F">https://www.cambridge.org/core/journals/behavioral-and-brain-sciences/article/abs/unconscious-influences-of-not-just-on-decision-making/4EE8D5F46CDD50743CF95072590E955F</a></li><li>Exposure to Nature / Nature Pictures</li></ul><a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2019.01413/full">https://www.frontiersin.org/articles/10.3389/fpsyg.2019.01413/full</a>

Sources 4

<ul><li>Music <a href="https://content.iospress.com/articles/journal-of-alzheimers-disease/jad210610">https://content.iospress.com/articles/journal-of-alzheimers-disease/jad210610</a></li></ul><a href="https://www.ncbi.nlm.nih.gov/pubmed/15296685">https://www.ncbi.nlm.nih.gov/pubmed/15296685</a><ul><li>Sauna</li></ul><a href="https://www.sciencedirect.com/science/article/pii/S0531556521002916">https://www.sciencedirect.com/science/article/pii/S0531556521002916</a><ul><li>Drawing <a href="https://neurosciencenews.com/drawing-seeing-15334/">https://neurosciencenews.com/drawing-seeing-15334/</a></li><li>Action Games <a href="https://www.sciencedaily.com/releases/2017/12/171212102158.htm">https://www.sciencedaily.com/releases/2017/12/171212102158.htm</a></li><li>Meditation <a href="https://pubmed.ncbi.nlm.nih.gov/28376373/">https://pubmed.ncbi.nlm.nih.gov/28376373/</a></li><li>Brain Training <a href="https://pubmed.ncbi.nlm.nih.gov/32011155/">https://pubmed.ncbi.nlm.nih.gov/32011155/</a></li></ul><a href="https://www.tandfonline.com/doi/full/10.1080/10749357.2021.1926136">https://www.tandfonline.com/doi/full/10.1080/10749357.2021.1926136</a><ul><li>Spatial Memory</li></ul><a href="https://www.nature.com/articles/s41562-021-01118-4">https://www.nature.com/articles/s41562-021-01118-4</a>

Sources 5

<ul><li>Learning <a href="https://www.scientificamerican.com/article/london-taxi-memory/">https://www.scientificamerican.com/article/london-taxi-memory/</a></li><li>Planned working</li></ul><a href="https://science.nichd.nih.gov/confluence/display/newsletter/2020/05/07/The+Pomodoro+Technique%3A+An+Effective+Time+Management+Tool">https://science.nichd.nih.gov/confluence/display/newsletter/2020/05/07/The+Pomodoro+Technique%3A+An+Effective+Time+Management+Tool</a><ul><li>Fonts</li></ul><a href="https://cognitiontoday.com/font-psychology-research-and-application/">https://cognitiontoday.com/font-psychology-research-and-application/</a><ul><li>Keyboard</li></ul><a href="https://pubmed.ncbi.nlm.nih.gov/34612605/">https://pubmed.ncbi.nlm.nih.gov/34612605/</a><ul><li>Giving</li></ul><a href="https://www.psychologytoday.com/us/blog/vitality/201404/the-neuroscience-giving">https://www.psychologytoday.com/us/blog/vitality/201404/the-neuroscience-giving</a>

Sources 6

<ul><li>Journaling</li></ul><a href="https://www.cambridge.org/core/journals/advances-in-psychiatric-treatment/article/emotional-and-physical-health-benefits-of-expressive-writing/ED2976A61F5DE56B46F07A1CE9EA9F9F">https://www.cambridge.org/core/journals/advances-in-psychiatric-treatment/article/emotional-and-physical-health-benefits-of-expressive-writing/ED2976A61F5DE56B46F07A1CE9EA9F9F</a><ul><li>Isolated Nicotine</li></ul><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6018192/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6018192/</a><ul><li>Piperine</li></ul><a href="https://pubmed.ncbi.nlm.nih.gov/18639606/">https://pubmed.ncbi.nlm.nih.gov/18639606/</a><ul><li>Cocoa</li></ul><a href="https://pubmed.ncbi.nlm.nih.gov/31773121/">https://pubmed.ncbi.nlm.nih.gov/31773121/</a><ul><li>Exercise</li></ul><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686</a>

Sources 7

Do you wonder what changed since your last visit?Latest add: new section influences 2 + influences app added, spatial training tool added in mind, added nutrition entry

Changelog

Take care of the four pillars of wellness this year: Nutrition, Activity, Mindfulness and Sleep.

productivity

Productivity

timemanagement

Time Management

New Year New You

I liked the idea of self improvement and kept updating

mindfulness

Mindfulness

Science of helping your brain/mind flow

It might sound counterintuitive. When you want to move ahead in life, hit them goals. Buy that dream house, car or that new phone. Everyone is in such a rush to reach to a place where we feel accomplished, loved, cared, satisfied. Only to realise it is start of another peak.Let the realisation creep in, we are not telling ourselves to stop. It is a sign to slow down. Put car on the side line, press the parking light, check the left and the rights, check the google map, ask a passing stranger.“Are we headed in the right direction?”

Slow down To go faster

If you are go to reply to everything that needs to be done. Be it exercise, family or friends time, community time or even sleep is “ I am busy”. My friend we are suffering from the same thing, disease called “I am busy”It makes us feel engaged, no time to think, wonder, question because we have better things to do. That is being busy. Give yourself the freedom to have some quality rest. Take the walk in the park. Read that book with a cup of coffee and morning sun. Unless you are Putin and working to end the war, you can take the break .

A pandemic called: “I am busy”

Research shows we have recessing attention span. Don’t even need to quote it. Check your temptation to do something else while reading this small post. Did you switched tabs? Did you check the phone which have no notifications? Did you opened mail box to see any new mails or on Whatsapp.When you stand in a line and open your phone just to be engaged for that small pause. Did some life changing opportunity just walked past because you missed to check your phone? Ever ?Those millions notifications are better left unheard. Learn to sit idle. Learn to be idle.

Hello Attention span, bye

Sometimes you need to take a step back to make the jump

It might sound counterintuitive. When you want to move ahead in life, hit them goals. Buy that dream house, car or that new phone. When you seek that elusive tag in the organisation which helps you…

Un-offical Guide to go faster :   “Slow down”

<ol><li>Start by changing your thoughts and your words </li><li>Change your actions-by taking bold action every day </li><li>Change your environment-by surrounding yourself with people who support you </li><li>Change your habits-by forming new habits every day </li> </ol>

Recognize That You Have The Power To Change Your Life

Schedule me time at the end of the day. This can help your mind unwind from the stress of work.

Don't Forget To Schedule Me Time

Relaxation hobbies like playing an instrument, drawing, or writing are just a few examples of activities that don't demand much mental work.

Try A Hobby Outside Of Your Work Li

If the criticism comes out of the blue or seems unjustified, it might be difficult to take it with grace. If someone fails to offer constructive feedback, it does not always mean that they woke up this morning with the intention of ruining your day. May be they are focused on completing their own work. Things aren't always what we expect them to be. We don't need to judge.

Try Not To Take Everything Personally

To keep things simple you need to ask questions to yourself what is important and Make decisions with ease. If you want to maintain a healthy weight in the long run, you need to eat healthily and exercise regularly.

Keep Things Simple

Lack of support can lead to conditions like depression and anxiety. When we have good talks with our friends and family, they help us to improve our mental health.

Spend Time With Your Friends And Family

Walking in the fresh air will give you a boost of energy and allow you to perform better at work. It is possible that your productivity and output will suffer if you don't take a break.

Walk In Nature And Have Some Fresh Air

<ol><li>Recognize that you have the power to change your life. </li><li>Schedule me time at the end of the day. This can help your mind unwind from the stress of work. </li><li>You need a new hobby which has nothing to do with your work life. </li><li>Things aren't always what we expect them to be. We don't need to judge. Try to see things as it is. </li><li>Keep things simple in your life by asking few questions what you want in your nearest future. </li><li>Spend time with your loved ones helps you keep away from stress and anxiety. </li><li>Don’t forget to take a stroll in fresh air. </li><li>Be kind to yourself. </li> </ol>

Remember

I love these ideas because it helps me to change my mental health..

Our life is a combination of our thoughts and the way we react to things around us. Change comes from within, and it has to start with your mindset and attitude. Every individual can change their lives by simply creating some positive habits and following them every day.

habits

Habits

How To Change Your Mind And Create A Good Life

Motivational energy from achieving goals, dreams and desire fulfillment.Emotional energy from trust of friends and family.Intellectual energy from practicing mindfulness, experience and knowledge.Physical energy obtained from good sleep, exercise and recovery.

Energy- Feeling Of Capacity

You probably came across development and self help books which talk about motivation and life goals.If you are tired on physical level you don't have energy on emotional and intellectual challenges.

Things that are Important but not the Core.

Physical recovery is a science that nobody talks about, only professional athletes know how important it is.

Interlink Of Various Energy.

Think of your body as a car you used to move through life. It's the only guide you have you can't sell it to replace it. How far you get in life and how quickly you get there depends on how well you take care of your car.If you are not scheduling regular oil change and maintenance, you'll find yourself as disrepair.

Life Is Like The Only Car

1. Keep Moving: studies show we are better when we exercise. Without the movement the car rusts, similarly without moment you feel demotivated and exhausted.2. Take breaks: our bodies are not designed to work 8 hr straight. Take atleast 15mins break in an hr.3.Sleep: it s the absolute minimum you owe your body everyday. Its like daily energy recovery.4. Fuel: you can't put any fuel in your ka do you really think your body is okay with junk food and soda. So eat healthy conciously, not just for yourself but totake care of your brain and body.

Want To Avoid Breakdown

You need to give a chance to your body to recover.

If You Are Tired

Like you take your car to repair shop or wash.Remember recovery is active not passive. Lying on bed and watching tv won't nelp, pur body needs change. Take a walk in park, get a massage, go to yoga class, meditate.Find your way that suits you.Find a stress and energy measurements to track which energy recovery techniques suits you.

What Is The Best Way To Recover

Physical recovery is a science nobody talks about. Only professional athletes know how important it is. Time management may seem like the right solution when you can’t get everything you need done, but it won’t help if you’re exhausted. Energy is the feeling of capability. More detailed information is available on our website: https://welltory.com

problemsolving

Problem Solving

Manage your energy, not your time.

Gratitude, in the simplest form, is a thankful appreciation for what one has. It is a positive state of mind that focuses on what we already have, rather than what is lacking in life. It is the awareness that life isn’t perfect and it doesn’t always go the way we want it to go; but from a realistic perspective, there are always some good things in life that we can appreciate.

What is gratitude and how can it help us?

It’s a part of our evolution. We generally tend to return to a certain baseline level of happiness despite major positive or negative events in life. We adapt to them. This concept is called “hedonic adaptation”, and it is essential for our survival.The downside of hedonic adaptation is that we also adapt to even the most wonderful things we have over time. Their subjective impact decreases over time, and we lose interest. There are many things in life that make our lives much better but eventually we don't even acknowledge their existence because we get used to them

So why do we need to practice gratitude? Why isn't it innate? 

That’s why we need to intentionally pay attention to the good things in life. In this way, we can reverse our adaptation, see the wonderful things as they are, and feel the power of gratitude. <a href="https://greatergood.berkeley.edu/pdfs/GratitudePDFs/3Froh-BlessingsEarlyAdolescence.pdf">Research </a>shows that the practice of gratitude can change subjective wellbeing. Even a small act like listing a few things we are grateful for has an incredibly powerful effect on our mental health. By paying attention to the things we are grateful for, we cultivate happiness, compassion, and kindness. By being grateful, we cultivate a better life.

Each day, take 5-10 minutes and list the 5 things you’re grateful for. You can write just a couple of words or some long sentences if you like. The content of what you write and the way you express yourself does not matter as long as you are mindful when you’re writing it. If you intentionally pay attention, you’ll feel the benefits more.You can add it to your daily routine, and either start or finish your day by listing those 5 things that make your life better. Within just a week, you will feel the difference in your outlook. Over time, being grateful will become a normal part of your life.

So how can we practice gratitude?

The reason it doesn’t come naturally to us is our adaptation. Although it's a vital part of our evolution, we adapt to even the most wonderful things and take them for granted. We can reverse it with a simple practice called negative visualization. Take a look around and try to imagine how different your life would be if you didn’t have the things or the people you love. You don’t have to think about extreme negative situations. Just think about how your day would be different without them and recognize their positive impact on your life.

Can’t come up with anything to be grateful for?

Practicing gratitude transforms your outlook upon life in overwhelming ways. Within just a couple of days, you will feel that noticing the good things will get easier. And over time, you will know in your heart that life is beautiful, no matter what happens.

What is gratitude and how can it help us? Gratitude, in the simplest form, is a thankful appreciation for what one has. It is a positive state of …

motivationandinspiration

Motivation & Inspiration

The power of gratitude and how to practice it - Medito Foundation

For many different people across the world, Music is one of the most integral parts of their day, myself included.Even as I am creating this, I have music playing in the background. Using observation, are we able to find convincing evidence that Music helps us focus and study more effectively?

Does Music Help You Study Better?

Before delving into the specifics, there are two general ideas to keep in the back of your head while we progress:<ol><li>Different types of music can have varying effects on study patterns (classical music effects differ from lyrical music effects).</li><li>Different songs, and subsequently different lyrics, can also affect studying patterns (if a lyric was very deep, it invokes a specific thought which could distract you from studying).</li></ol>

Background Information

In general, listening to Music has a plethora of different, positive effects on the human body. Some of these positive effects include:<ol><li>Reduction in stress</li><li>Alleviation of depression symptoms</li><li>Increases workout endurance</li><li>Elevation of Mood</li><li>Stimulation of Memories</li></ol>

The Positives of Music

Now for the main question: Does Music really help us study better? Yes and no.Music, depending on what it is that you are studying, can either help you or restrict you. For example, if you are trying to memorize certain terms for a biology class, having music in the background can be very helpful.However, if you were reading a novel or trying to interpret a specific text, having music in the background can end up being more of a distraction than a tool for success.

Effectiveness During Study

<ol><li>In 2011, there was a study regarding the effectiveness of background music that was performed with ADHD Students.</li></ol>The study revealed that although there were a couple of people that got distracted, the majority of the classroom was able to improve as a result of there being background music.<ol><li>In 2014, a study was conducted on young adults to measure whether classical music was able to help them perform better on memory-based tasks. </li></ol>The study did in fact reveal that by listening to classical music, there was a significant improvement in performance on these memory-based tasks.

Convincing Evidence?

Circling back to the Background Information, it should be noted that although music is seen to improve studying for groups of people OVERALL, that does not mean that it will help every single person.This means that you should try it for yourself! If you are able to focus on your work more easily as a result of background music playing in the background, then do it! Otherwise, make sure to create the most optimal work environment for yourself.However, with the majority in mind, there is convincing evidence to show that Music does help you study better.

Key Takeaways

(Positive Effects of Music)https://www.northshore.org/healthy-you/9-health-benefits-of-music/ (ADHD Music Study)https://pubmed.ncbi.nlm.nih.gov/21695447/(Classical Music Young Adult Study)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4197792/

Other Sources

Music is one of the most common necessities that many people would struggle to go without in their lives. The question we are exploring today is whether or not listening to Music helps study better.

You might have heard music improves concentration, but it’s not that simple. There are ways music and studying can work together, and some ways they can’t.

music

Music

scienceandnature

Science & Nature

Here’s How Music Can Help You Concentrate

What basic principles of Adlerian-Psychology should be accepted by every Adlerian? Before we can answer this question we have to clarify: what is Adlerian Psychology? It is a science developed by Adler which attempts to understand and explain human behavior. Not all psychologists try to do this. As a student of psychology, on might be interested in testing or measuring, in animal experimentation in perfecting description of psychoses for the purpose of diagnosing mental illness. All of these approaches will not make you an Adlerian or exclude you from being one.

Adlerian Psychology  

Adlerian Psychology is interpretative; it is an endeavor to understand human behavior. There are other psychologies which, like that of Adler, are dynamic, depth psychologies. Principal among these ar the systems of Freud and Jung. However, Adler has developed his science in a direction essentially different from that of Freud and Jung Some of his principles are not exclusive to his psychology nor are they original with Adler. Similar ideas, in some instances, have been expressed either in philosophy centuries ago or even in psychology shortly before the publication of his chief works

Read 'Adlerian Psychology: 8 Basic Principles' By Nita Arnold in full for free.

Adlerian Psychology: 8 Basic Principles

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