“What registers as anxiety is typically no freakish phenomenon; it is the mind’s logical enraged plea not to be continuously and exhaustingly overstimulated.”

The many relationships we foster are valuable and enrich our lives. But the pressure we put on ourselves to maintain these relationships can, at times, be damaging. When you feel overextended, it’s important to learn to just say no to a dinner out or a weekend work trip.

Relationships: quality, not quantity

When you're feeling unfocused, before trying to make big changes in your life, to fix things, press the reset button and put yourself to bed.And if you have trouble getting to sleep, try a sleep meditation.

Get good sleep

In the past news came to us slowly (through letters, gossip from the neighbors or the printed newspaper). But today, with the entire internet in the palm of our hands, we are tuned into everything at once. And it’s messing with our mental health.

A break from the information cycle

Pay attention to your meals and begin to savor each bite, in order to feel more full and satisfied for longer. Because if you work or check your phone while eating, you miss out on all the mood-boosting benefits that come with it.

Practice mindful eating

When you don't take the time to pause and notice how you really feel and even worse, you bury your emotions, you put yourself at greater risk of burnout.Practice mindful journaling to check in with your thoughts as often as possible.

Check in with your emotions

... rather than status.It's more fulfilling to focus your time and energy on something you really care about, even if that’s a more quiet type of success (for example, learning how to play guitar).

Focus on personal achievement

You can always create an environment that fosters a sense of peace and contentment in your daily life.For example, try tidying your room, repainting it or adding plans to your desk at work.

Cultivate a healthy environment 

When young children break down in a fit of tears, we are quick to recognize that this is a case of being overstimulated: too much noise, too many people, too much to manage. We put them down for a nap, and know things will be more calm in an hour.

personaldevelopment

Personal Development

health

Health

habits

Habits

mentalhealth

Mental Health

Seven Ways to Slow Down - Mindful

Multitasking and being interrupted are big sources of clutter in our minds. Switching between tasks, we have to keep details of both tasks in mind, which harms focus, patience and enjoyability.Get rid of distractions sources and keep to single-tasking to stop harming your productivity and well-being. Creating systems and prioritizing also helps you let go of the to-do lists so you can be present and productive.

Reducing Mental Clutter At Work

Physical clutter affects your brain, too. If your home is a mess, clearing your space can be the first step to clearing your mind. We can take a step further, though, and clean out mental clutter just like we clear our physical clutter.To have a happy home life, a thorough mind dump is an essential skill to practice. The thoughts you have are taking the place of the thoughts you could have, so consider which thoughts you dwell on and how they may be impacting you and those around you.

Reducing Mental Clutter At Home

We take in so much information every day, we need a regular practice for decluttering our spirits. Distractions are a form of clutter that you can easily remove by being aware of and avoiding them.

Reducing Mental Clutter In Your Soul

It is anything that keeps you from focusing and thinking straight. Stray thoughts, tasks, fears, worries, details to remember: they all add up to mental clutter, preventing you from focusing on the present.All that takes energy away from the work you’re meant to do and the moments you are supposed to be present. Getting rid of mental clutter brings more clarity, focus, efficiency, creativity and productivity. It also reduces stress and forgetfulness

Mental Clutter

Stray thoughts, fears, worries, details to remember: they all add up to mental clutter. What could you accomplish if all that mental space were freed up? Are you focused and present, or are you mentally running through your to-do list, thinking about email replies, and debating where to go to lunch while also catching up on online reading (like this article for example)?

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Productivity

problemsolving

Problem Solving

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Time Management

The Importance of Removing Mental Clutter

Setting clear boundaries between personal and work lives is key to maintaining flow and good mental health. The alternative creates mental clutter, a difficulty to think straight and focus due to disorganization.Mental clutter means you rarely rest or feel truly satisfied. Set boundaries, properly manage your time and reduce your emotional reactivity to develop your focus, thus reducing mental clutter.

On Mental Clutter

Set clear boundaries regarding conversation topics at home and work—and stick to them. Talking about work at home, or about home at work should be avoided.Of course, we can share stories of work with family and home life with colleagues, but don’t let these be the only conversations; open up, branch out and let other conversations be born in those spaces.

Set Boundaries

Keep a journal for both work and home where you vent frustrations in order to maintain clear boundaries. By externalizing those feelings, your mental health improves and you are less likely to be overwhelmed.We enrich our lives when we cleanse our mental spaces. We also open space for more activity, sharper thoughts and creativity.

Cleanse Through Writing

Be mindful in all activities and keep a clear mind. The distracted, overcharged, highly emotional brain reacts more and responds less.A mind that concentrates is a healthy mind. If you are working, keep the mind there; if you are playing, don’t think about work.

Be Mindful

Observe thoughts and let them float away. Thoughts come unannounced, but it’s best to just notice them and watch them disappear rather than give them attention.Reminding ourselves that all thoughts and feelings are temporary removes attachment and alleviates the pressure of a mind full of unnecessary thoughts and feelings.

Be Unattached

Living and work spaces that feel and look clean will facilitate a more balanced lifestyle. We save time looking for things we lost, feel more professional and increase focus, which in turn augment productivity. Start cleaning up the clutter, the brain will soon follow suit. If nothing else, it’s easier to work in an organized place.

Create Compartments

If you don't set clear boundaries, your personal and professional lives can become entangled. Bringing your private life into the workspace or, worse yet, bringing work home with you is dangerous. You may have difficulty deciphering between work and life, and sometimes you might not see any difference whatsoever-but there should be.

mindfulness

Mindfulness

5 Clear Ways to Remove Mental Clutter

Constant variable is one of the foundations of the fitness regimen, so within a week's time, you will likely<ul><li>lift</li><li>complete some gymnastics movements</li><li>push your endurance with some sprints</li><li>do some seemingly strange things like tire flips, sled pushes or a warm-up routine that resembles a childhood game.&nbsp;</li></ul>

Boredom does not exist

It's simply impossible to master the sport of fitness.&nbsp;You can always progress to lifting a little heavier, moving a bit faster, or learning a new skill.

There's always room for growth 

With a clock counting down, standards to adhere to, and reps to remember, your brain will put a massive barrier, making it hard to think about anything outside of the present. 

CrossFit: an intense means of meditation

Every physical ability, age, gender and demographic has the chance to try something that could be life changing. If your physical health is a priority, give it a try.

Everyone can try CrossFit

Sick of the same old routine? That won't happen in a CrossFit gym. Constant variable is one of the foundations of the fitness regimen, so within a week's time, you will likely lift, complete some gymnastics movements, push your endurance with some sprints, and even do some seemingly strange things like tire flips, sled pushes or a warm-up routine that resembles a childhood game.

exerciseandfitness

Exercise & Fitness

9 Reasons You Should Try CrossFit

<div>Many of us stray away from stepping out of our comfort zone, leaving our lives and bodies in a stagnant state.</div>CrossFit can provide a challenge both mentally and physically.

It's a challenge

If you commit to regular attendance to CrossFit, your strength will improve. Your endurance will improve. Your overall health will improve, as will your bodily aesthetics.

You will see results

When you complete workouts you didn't deem possible, you'll discover a new meaning to the word intensity in all facets of life.

It creates empowerment

Individuals experiencing real challenges and providing endless support for one another quickly become a family, not just a class.

It's a culture and community

By not specializing in any one area and working on all of them instead, CrossFit provides one of the best overall fitness experiences for creating a better quality of life.

Workout with a purpose

As one of the most progressive and popular fitness regimens in decades, CrossFit has its fair share of critics. Ironically, many of these critics have never actually tried it. Regardless of your fitness background, entering a CrossFit gym-or "box"-offers distraction from the outside world and something new that can make positive changes in your life.

Anyone can do it, but not everyone should do it.
The heart-pounding workouts, sense of community, and amazing results are what keep people coming back for more, but you can't truly know if it's right for you until you give it a go and see for yourself.

Crossfit is hardcore

Crossfit might as well have its own dictionary. <ul><li>Box: Crossfit gyms are called "boxes."</li><li>WOD: Stands for Workout Of the Day. This changes daily and is typically posted on a white board before class or on the Box's website.</li><li>AMRAP: As many rounds as possible in an allotted time that is given by the coach.</li><li>Various names of people you don't know: There are several benchmark WODs in Crossfit that are named after women (Helen, Fran, and Mary, for example).</li></ul>

Crossfit Lingo

A coach can make or break your experience.Read their reviews, ask friends for referrals and see if you can try a class or two before you join to make sure it's a good fit.

How to find a good coach

As long as you're in good hands and have a good coach, the risk is minimal. A good coach will know how quickly you should be progressing and will pay attention to your form to make sure you're moving properly.

Injuries are rare

According to numbers from The American Council on Exercise, over 60% of the Crossfit population is comprised of women.

Most Crossfitters are women

Crossfit classes are a great way to make new friends, cheer on and be cheered on by your fellow athletes.

Your classmates will become friends

Crossfit is fairly expensive when you compare it to a regular gym membership.The value of what you're paying for can be worth it when you look at the type of attention you're getting from your coaches.

It can be pricey

Crossfit is a lot like cilantro or Keeping Up With The Kardashians- you either love it or loathe it. Throwing barbells in the air, doing hundreds of pull ups, loud grunting, and a paleo diet-it's not for everyone. But to the legions of committed Crossfitters hitting the rings right now as I write this, there is no better way to sweat.

7 Things to Know Before Trying Crossfit

It's a training philosophy that coaches people of all shapes and sizes to improve their physical well-being and cardiovascular fitness through varied and challenging workouts. Each day, the workout will test a different part of your functional strength or conditioning, not specializing in one particular thing, but rather with the goal of building a body that’s capable of practically anything and everything.

CrossFit definition

Every day there is a particular workout prescribed that is completely scalable based on your skill. For example, if the workout calls for barbell squats with 135 pounds but you can only do squats with the bar (45 pounds), then that’s where you’ll start.

Scalable based on your skill

<ul><li>Beginners to weight training: If you have never weight trained before, CrossFit is a great place for you to start, provided you have a great coach.</li><li>People looking for support and community: Every CrossFit gym has a really tight-knit community feel to it.</li><li>Fitness fanatics: The general protocol is 3 days on, 1 day off, but many CrossFitters end up at the gym more frequently. </li><li>Masochists: You’ll often be in situations where you use all your effort to finish a workout and continue to push yourself beyond.</li><li>Former athletes: You get to compete with people in your class and go online to see how you did against the world’s elite CrossFit athletes.</li></ul>

CrossFit is perfect for...

<ul><li>Specialists: CrossFit prides itself on not specializing.</li><li>Sport-specific athletes:  CrossFit won’t improve your specific sport skills unless you are training for those specific sport skills.</li><li>Solo trainers: CrossFit is group training, which means you won’t have that opportunity to get your stuff done on your own.</li></ul>

Less beneficial for...

<ul><li>You’re often told to complete a number of strength training or endurance exercises as fast as possible. It’s really easy to sacrifice form in exchange for finishing the workout quicker if you don’t have somebody spotting you.</li><li>It attracts folks who push themselves so hard they actually do bodily harm.</li><li>A very small portion of CrossFitters can push themselves so hard, their muscle fibers break down and are released into the bloodstream, poisoning the kidneys. The medical condition is called rhabdomyolysis.</li></ul>

CrossFit can be dangerous

The usual structure:<ul><li>Introduction class: Usually there’s a quick overview, then a basic bodyweight movement workout, and then they talk to you about joining.</li><li>On Ramp/Elements: The purpose of these is to teach you the 9 foundational movements of CrossFit and all about proper form. </li><li>Regular classes: It takes anywhere from 45 minutes to an hour. Everybody starts at the same time, there are instructors walking around helping out and keeping track.</li></ul>

CrossFit Classes

Most CrossFit gyms will split their classes into 3-4 sections:<ul><li>Dynamic warm-up: Functional movements, stretches, and mobility work that compliment the movements you’ll be doing in the workout that day.</li><li>Skill/Strength work. </li><li>WOD – the workout of the day: you’ll be told to do a certain number of reps of particular exercises as quickly as possible, or you’ll have a set time limit to do as many of a certain exercise as possible.</li><li>Cool down and stretching.</li></ul>

Four sections:

Breakdown of what you may see from coaches:<ul><li>CrossFit Level 1 – an ANSI-accredited certification. The person attended a weekend-long course and passed the exam.</li><li>CrossFit Level 2 – It involves far more in-depth training in coaching.</li><li>Certified CrossFit Level 3 Trainer – Coaches who have passed both the Level 1 & Level 2 certification courses as well as a CrossFit-specific exam.</li><li>Certified CrossFit Level 4 Coach – The highest certification level available.</li><li>Specialty Seminars – These are one- to two-day courses on specific topics.</li><li>Other non-CrossFit certifications.</li></ul>

Find a CrossFit Gym

Every day, CrossFit.com posts the workout of the day (WOD) free of charge to anybody that is interested in doing them.You can follow along at home or in your office gym, provided you have the right equipment.

CrossFit at Home

<ol>
<li>GREAT community aspect. </li>
<li>Constant coaching and support</li>
<li>If you don’t show up, not only do people notice, but they call you and ask where you’ve been. </li>
<li>Leveling up. You get to see constant improvement. </li>
<li>Humbling yet encouraging. You have a sense of accomplishment when you finish a workout faster than last time.</li>
<li>Competition. You’ll push yourself when surrounded by other people cheering you on.</li>
<li>It introduces SO MANY people to weight lifting.</li>
<li>It’s a good outlet for former athletes who like to compete. </li>
<li>You get to find out what you’re made of. </li>
<li>It builds great physiques.</li>
<li>It builds good muscular endurance and all-around fitness.</li></ol>

CrossFit Benefits

<li>Not great for specialization.</li>
<li>Lack of consistency. You rarely do the same workout twice.</li>
<li>Odd programming.</li>
<li>Price. CrossFit boxes can be two or three times the monthly cost of a commercial gym.</li>
<li>A bad coach can REALLY cause problems.</li>
<li>Almost everything is for time or most reps possible.</li>
<li>You start to talk a language nobody understands.</li>
<li>You can get addicted.</li>
<li>Some CrossFitters think CrossFit is the be-all, end-all training solution, and anybody that doesn’t do CrossFit is a wuss.</li>

Negatives of CrossFit

This guide will tell you everything you've ever wanted to know about CrossFit, but were too afraid to ask (Including "Is CrossFit good for losing weight?"). If you've ever questioned why people run around parking lots with sandbags, you're in the right place.

CrossFit Beginner's Guide: 8 Things to Know Before Starting! | Nerd Fitness

Crossfit’s workouts can include powerlifting; gymnastics and calisthenic type activities like ring pull-ups and rope climbing; and often cardio in the form of running, cycling, or rowing. You can also expect stretches, push-ups, and a lot of other stuff. A class will be centered around a WOD, or workout of the day. You will do a small subset of the above, and the goal could be improving your deadlift, or maybe a metabolic conditioning workout.

Crossfit

You can get a training session before starting classes.&nbsp;This will depend on your gym (your box) but some offer a free session to teach the techniques.Boxes also&nbsp;let you sign up for a series of beginner-specific classes before you jump in with everybody else.

A training session

Bars come in a variety of weights, from 15 to 45 pounds, and those giant plates are available in sizes going down to 10 pounds.&nbsp;That means the barbell has about the same shape and size no matter how heavy it is.

The barbells

Nobody expects you to Rx a workout anytime soon. Even at a box full of experienced athletes, very few people are doing the prescribed (Rx) weights or moves every time.Those numbers are a goal to work up to.

The prescribed (Rx) weights

Crossfit's intense workouts are a polarizing subject of discussion. It seems the first rule of Crossfit club is that you must never shut up about Crossfit club, and on the flip side, the sport (routine? Discipline? Hobby?) has its share of haters.

What to Know Your First Time Trying Crossfit

If you have a pair of vocal folds that can produce sound and you can you tell the difference between a higher note and a lower note, you and about 98.5% of the population absolutely can be taught how to sing.The rest of about 1.5% of the population suffers from a condition called “congenital amusia”. They have real difficulty discriminating between different pitches, tone, and sometimes rhythm.

Almost anyone can learn to sing

Natural talent aside, most of us can be taught to sing.And it is not just how much you practice that counts, but rather how quickly you identify and correct your error. This is what makes an OK singer into an expert performer. Without deliberate practice, even the most talented singer will reach a plateau and get stuck.

Talent and practice

Singing practice and training involves generating a sense of vocal freedom – this is what you’re seeing when you watch someone sing movingly, beautifully but seemingly without effort. For most singers, years of practice go into developing that kind of freedom.

Vocal freedom

Singing looks simple but actually involves highly skilled control and coordination of muscles - and these muscles need to be both flexible and strong. True control comes from training.A person needs to be able to control the air pressure in their lungs and use their abdominal muscles to push air through the trachea, where it meets the vocal folds, which start to vibrate. In a really good singer, vocal health, posture alignment and breath management are matched with imagination, self-expression and creativity.

Physical skill and control

Do you have a pair of vocal folds that can produce sound? Can you tell the difference between a higher note and a lower note? Good news! You and about 98.5% of the population absolutely can be taught how to sing. And the rest?

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Learning & Education

music

Music

Can anyone learn to sing? For most of us, the answer is yes

The main reason for being burnout isn’t necessarily being overworked. It can also come from being under-challenged. Burnout is chronic workplace stress that can result in feelings of being drained and being increasingly disengaged and cynical about your work.

Understanding burnout

When you are experiencing burnout from the stress of your job, you can forget what time off is supposed to feel like. You can even develop bad habits on the weekend that are making you feel even more drained and overwhelmed on Monday morning.

Burnout and your free time

When people split their week up and start thinking of work as bad and the weekend as all good, that contributes to the problem.Bring your weekend into your week, and find engagement elsewhere: if that's when you connect with friends and family, find a way to make it a part of your workdays as well. Also, choose to engage during your free days with activities such as volunteering, arts or even starting a side hustle.

Living too much for the weekend

“When people say, ‘I hate Mondays,’ or ‘Thank God it’s Friday,’ these are cute little sayings, but what you’re telling yourself is, ’80% of my life sucks."

Constantly complaining about your terrible colleagues and your boss on the weekend can feel like a stress release in the moment, but in the long-run, this rumination can make you feel even worse.Gain self-awareness and reframe your thinking. “What can I do about this?” or "How can I learn from this going forward?" are good questions to use.

Venting about work all the time

When you’re experiencing burnout, your tunnel vision of work, work, work can lead to trouble engaging in the world outside of it on the weekends.Be intentional. This doesn’t mean you can’t relax on your couch and watch movies, but be thoughtful about this plan.

Not engaging with the world

When your phone is nearby, you may find yourself checking email apps and work notifications mindlessly to check in.First, recognize where this need to be available may be coming from. Then create boundaries about when you’re available, and share those expectations. Even if you need to be reachable, you can be intentional about how much work you allow to take up your weekend.

Technology controls you

Burnout is not always your problem, but you should feel empowered to change what you can.When you trace your burnout to a systemic toxic source, you need to decide whether staying at this job outweighs what it is doing to your mental health.

Take responsibility

Burnout is a real occupational hazard, and it does not disappear when the workweek is done. The tired, snappy, apathetic employee at the office is the same person who still holds those grudges at home. According to the World Health Organization's International Classification of Diseases, the main criteria for burnout isn't necessarily being overworked.

When Living For The Weekend Becomes A Sign Of Job Burnout

Find 100+ Facts about Health - Curated from popular Videos, Podcasts, Books, Guides & Articles - Genuine Insights from like-minded Users like You!

Seven Ways to Slow Down - Mindful

The Importance of Removing Mental Clutter

5 Clear Ways to Remove Mental Clutter

9 Reasons You Should Try CrossFit

9 Reasons You Should Try CrossFit

7 Things to Know Before Trying Crossfit

CrossFit Beginner's Guide: 8 Things to Know Before Starting! | Nerd Fitness

What to Know Your First Time Trying Crossfit

Can anyone learn to sing? For most of us, the answer is yes

When Living For The Weekend Becomes A Sign Of Job Burnout

It's time to Read like a Pro.

It's time to
Read like a Pro.