A growing body of research shows that certain foods have the nutritional makeup to help maintain mental sharpness.Food is one of the most important levers we can pull when it comes to brain health. Some foods have the compounds to help keep your brain performing well, while others lack any of the nutrition to bolster mental health. And you might be surprised by some of the edibles that can help turn back your brain’s clock and improve your state of mind. Here’s your cheat sheet for the foods (and one drink) that you should remember to add to your grocery list to help support your noodle.

Food May Impact Our Mental

These inexpensive canned fish are one of the best sources of long-chain omega-3 fatty acids in the supermarket, which <a href="https://pubmed.ncbi.nlm.nih.gov/32846900/">some research </a> suggests may help slow age-related cognitive decline. An <a href="https://pubmed.ncbi.nlm.nih.gov/30567286/">investigation in the journal Nutrients </a>involving 6,587 adults found that fatty fish consumption, which includes sardines and salmon, and moderate marine-sourced omega-3 fat intake was associated with less prevalence of <a href="https://www.everydayhealth.com/depression/guide/symptoms/">depression symptoms </a>. And a <a href="https://www.bmj.com/content/374/bmj.n1535">study published in July 2021 in The BMJ </a>discovered that higher omega-3 intake is tied to fewer, less severe headaches in those who suffer from these headaches.

Canned Sardines

Could tossing strawberries on your oatmeal or yogurt or blitzing them into your smoothies help protect your brain from Alzheimer’s? Maybe so, say researchers at RUSH University. Their <a href="https://content.iospress.com/articles/journal-of-alzheimers-disease/jad215600">research, published in July 2022 in the Journal of Alzheimer’s Disease </a>, discovered that a compound abundant in strawberries  (more so than other common <a href="https://www.everydayhealth.com/diet-nutrition-pictures/amazing-health-benefits-of-berries.aspx">berries </a>) called pelargonidin may be associated with fewer neurofibrillary tau tangles in the brain. This is important since abnormal changes in tau proteins in the brain are considered one of the hallmarks of Alzheimer’s disease. The study authors believe that the anti-inflammatory properties of pelargonidin may decrease overall neuroinflammation, which can help keep these tau proteins from getting misfolded, and thus allow for improved transport of nutrients and other important substances from one part of brain nerve cells to another. We should also remember that strawberries and other fruit can be a daily source of water to help with maintaining better hydration. Letting yourself get dehydrated might lead to an acute impairment in mental functioning including working memory and executive function, according to <a href="https://pubmed.ncbi.nlm.nih.gov/29277553/">past research </a>.

What’s more, black lentils, like all legumes, are an excellent source of dietary fiber. Most people fail to get the fiber they need each day — 28 grams per day for adults on a 2,000-calorie diet, according to the <a href="https://www.fda.gov/food/new-nutrition-facts-label/daily-value-new-nutrition-and-supplement-facts-labels">U.S. Food and Drug Administration (FDA) </a> — and this shortfall could be jeopardizing long-term brain functioning. A <a href="https://www.tandfonline.com/doi/full/10.1080/1028415X.2022.2027592">study published in February 2022 in Nutritional Neuroscience </a>found that among adults aged 40 to 64 a high-fiber diet may reduce the risk of suffering from disabling dementia. The link was especially evident for <a href="https://www.everydayhealth.com/ibs/soluble-vs-insoluble-fiber-for-ibs.aspx">soluble fiber </a>, which is found in lentils.

Black Lentil

When it comes to our brains, choline is a nutrient you certainly don’t want to skimp on. “Choline is a building block for a special category of fats called phospholipids found in cell membranes and the nerve chemical <a href="https://www.everydayhealth.com/acetylcholine/guide/">acetylcholine </a>, which regulates memory,” says Somer. “In fact, Alzheimer’s disease is characterized by an underproduction of acetylcholine,” she adds. <a href="https://academic.oup.com/ajcn/article/110/6/1416/5540729">Findings published in the American Journal of Clinical Nutrition </a>suggest that a greater dietary intake of phosphatidylcholine, a form of choline, is linked to a lower risk for dementia and enhanced cognitive performance. And if you are a mom-to-be you want to make sure to get sufficient amounts of choline, since <a href="https://pubmed.ncbi.nlm.nih.gov/29217669/">evidence </a> suggests it can benefit infant brain development.  Somer stresses that although the body manufactures choline with the help of other nutrients, such as <a href="https://www.everydayhealth.com/drugs/folic-acid">folic acid </a>and vitamin B12, sometimes it doesn’t produce enough to maintain normal brain function. That’s where eggs can lend a big assist. According to the <a href="https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/">National Institutes of Health (NIH) </a>, eggs, more specifically the yolks, are just about the richest source of choline in the supermarket, second only to beef liver. A single egg delivers about 30 percent of the daily requirement for brain-benefiting choline. The key source of phosphatidylcholine in the diets of participants of the aforementioned study were eggs. And people who regularly eat eggs typically take in twice the amount of choline as those who don’t consume eggs, per a <a href="https://www.mdpi.com/2072-6643/9/8/839">study in the journal Nutrients </a>.

Spinach is especially high in carotenoid antioxidants including beta-carotene and lutein, which a <a href="https://academic.oup.com/jn/article/150/7/1871/5835211?login=true">study published in 2020 in the Journal of Nutrition </a>found can lower the odds of moderate or poor cognitive function in women as they age. In supporting research, one <a href="https://www.frontiersin.org/articles/10.3389/fnagi.2017.00183/full">study in Frontiers of Aging Neuroscience </a>found that middle-aged participants with higher levels of lutein had neural responses that were more on par with younger individuals.

Spinach

All vegetables are good for you, but Popeye’s favorite green is one of the top choices to help protect your noggin and keep it sharp. Why? Spinach is especially high in carotenoid antioxidants including beta-carotene and lutein, which a <a href="https://academic.oup.com/jn/article/150/7/1871/5835211?login=true">study published in 2020 in the Journal of Nutrition </a>found can lower the odds of moderate or poor cognitive function in women as they age. In supporting research, one <a href="https://www.frontiersin.org/articles/10.3389/fnagi.2017.00183/full">study in Frontiers of Aging Neuroscience </a>found that middle-aged participants with higher levels of lutein had neural responses that were more on par with younger individuals. But don’t think you c<warningtag>an just load up on carotenoids occasionally and expect to keep your brain in tip-top shape. Intakes of these plant compounds found in colorful veggies including leafy greens, bell peppers, sweet potato, and tomatoes need to remain consistently high for several years to have a benefit. </warningtag><warningtag>Part of the mechanism might be how these antioxidant carotenoids help fend off age-accelerating oxidative damage to brain cells. “A greater intake of carotenoids is also a marker that a person is eating an overall whole-foods nutrient-dense diet that is crucial to support brain health,” adds Kaplan. “This is why we are told to eat the rainbow; carotenoids are the yellow, orange and red pigments found in many fruits and vegetables.”</warningtag>

Produced when whole soybeans are soaked, cooked, left to ferment with a fungus, and then pressed into a firm, dense patty, tempeh delivers 20 grams of brain-benefiting protein in a 3-ounce serving, per <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients">USDA data </a>. It’s also a reliable source of iron. Another <a href="https://academic.oup.com/ajcn/article/85/3/778/4633060">study, published in the American Journal of Clinical Nutrition </a>, found that women with healthy iron levels performed better on mental tasks and completed them faster than did those with poor iron status. Iron helps transport oxygen throughout the body including to the brain which needs oxygen to function properly.

Tempeh

People who ate avocado daily for six months saw a significant boost in working memory and problem-solving efficiency, a <a href="https://www.mdpi.com/2072-6643/9/9/919">study in the journal Nutrients </a>found. The investigators attributed the benefit to the high bioavailable levels of the antioxidant lutein in the creamy fruit, which, after eating, is incorporated into our brains. “Every cell in our body, including in the brain, has mitochondria, which function to produce ATP, the energy molecule, and one of the main functions of ATP is to tamp down excessive inflammation,” says Kaplan.

Avocado

Green tea and matcha supply a unique amino acid called L-theanine, which at higher intakes may be associated with cognitive improvements, including better performance on memory tasks, as <a href="https://www.liebertpub.com/doi/10.1089/jmf.2020.4803">reported in the Journal of Medicinal Food </a>. But if you can get enough L-theanine from your matcha latte to have a noticeable cognitive benefit long-term is not known. Kaplan does mention that there is some research to suggest that <a href="https://www.everydayhealth.com/amino-acids/guide/">amino acids </a>such as L-theanine, found in green tea, can also have a supportive role in reducing bouts of anxiety.

Matcha

Research shows that what you eat can slash your risk for diseases like dementia and keep your brain healthy as you age. These are the foods to focus on for memory and more.

food

Food

personaldevelopment

Personal Development

health

Health

mentalhealth

Mental Health

The 8 Best Foods for a Healthy Brain

What is emotional intelligence? How do you improve yours? Why should you even care?Personally, I'm more likely to do things if they're easy. That's why I'm a big fan of the simplest emotional intelligence-improving idea I've ever come across: memorizing specific words and phrases that leverage emotions in positive ways to make it more likely you'll achieve your goals. Over time, these phrases become second-nature, you begin to notice why they work.

7 Smart Phrases People With High Emotional Intelligence Keep Saying Over and Over

It's sort of like learning phrases in a foreign language phonetically, only to realize after using them for a while that you better understand what they actually mean and how to spell them.Here are seven smart, simple, specific things that people with high emotional intelligence learn to say reflexively, over and over.

"Why" is a magic word. It's like a linguistic can opener that pries motivations free, and separates emotion from objectivity. <ul><li>"Why are we all competing to buy the same product?"</li><li>"Why am I working so hard on this one particular project?"</li><li>"Why am I so quick to respond when this demanding client asks something of me?"</li><li>"Why am I still working late nights and weekends, when my family would rather have me home?"</li><li>"Why is the person in that car yelling at me?"</li></ul>

1. "Let's think about why."

People who challenge themselves to ask this question over and over, both silently (to themselves) and out loud, are more likely to find the things that they're emotionally motivated to achieve, and to avoid the ones they don't.And when they find unhealthy emotions acting as the driving forces, they can look elsewhere.

Politeness costs nothing. But people with high emotional intelligence understand that gratitude is one of the keys to happiness in life, which can only leave people feeling good about those who express it to them.<ul><li>Bonus point no. 1: Find opportunities to end conversations with expressions of sincere, uncontroversial thanks. (Emphasis on "uncontroversial." Things like "Thank you for taking the time to talk," as opposed to "Thank you for coming around to my point of view.")</li></ul>

2. "Thank you." (Also "please" and "you're welcome.")

<ul><li>Bonus point no. 2: Saying "You're welcome," instead of more dismissive phrases like "No problem," acknowledges that you've done something for someone else that is worthy of gratitude. It's a trigger for positive reactions in others.</li></ul>They're such short phrases, and we use them all the time. But emotionally intelligent people do so intentionally--going into conversations looking for an opportunity to repeat them, because they learn how powerful they can be.

Yes, I listed this one next because it's the seeming opposite of the previous phrase. But, good fences make good neighbors, and healthy boundaries make for healthy relationships. In short, people with high emotional intelligence understand that saying no when they're offered something they don't really want, whether it's a business opportunity or an invitation or a flyer on the street, is a mark of respect to other people. It says you respect your time, and you're going to respect other people's as well.

3. "No, thank you."

There's a lot of power packed into these six words, and emotionally intelligent people appreciate why. First, no matter what happens after this sentence, you've signaled to someone else that you care to make the attempt to understand where they're coming from. You're not assuming you understand and you're not ignoring them. You're making the effort.Second, the fact that it's phrased as a question? Chef's kiss. There's emotional power in asking permission like this, and it likely gives you leeway as you articulate your understanding.

4. "Can I see if I understand?"

Finally, it's powerful because if you're asking to understand, you're not saying things that are less effective at building rapport; for example, summarily assuming "Look, I know how you feel."Whether we're talking about people's deep convictions, or their experiences -- or even the details of a supply they need to purchase, or driving directions -- everyone wants to be understood. But, most people also understand how difficult it is to do that, if you truly mean it.Anyway, ask the question like this, and then articulate what you think you understand as a test. You'll be amazed at the results.

Quick background on this one. People with high emotional intelligence understand that if you want someone to agree with you, or to choose the course of action you want them to follow, it makes sense to make it easy for them to do so.

5. "I make this mistake all the time ..."

It sounds basic, but this is the exact opposite of the way many people try to persuade others to do things: basically by brute force. Just imagine the emotional reaction you'd have to someone saying each of the following two things to you, and comparatively how likely you'd be to go along:<ul><li>Example no. 1: "I can't believe you were so foolish as to make this mistake! You need to fix it right now!"</li><li>Example no. 2: "I make this mistake all the time; it's so easy to miss. I wonder if you'd check and see if you might have done something similar."</li></ul>

See what I mean? Granted, "I make this mistake" is a bit of a placeholder phrase on this list; the point is to use your words to create emotional safety valves that make it easier for people to shed negative emotions in any situation, and simply act in your interest.Starting out by stating that you often make the very mistake you're about to discuss suggests that there's not an issue of moral failing or superiority here (warning: bad emotions!). You're just looking for answers.

If there's a person on this beautiful planet of ours who isn't flattered when asked to give their advice, I haven't met them. So, almost no matter what else you follow this question with, people with high emotional intelligence know that it's geared to trigger a warm response.But, there's actually a centuries-old technique attached to this, in that people are also hard-wired to want to be able to help others -- or at the very least, to know that they could help others if they wanted to. (Ben Franklin wrote about this phenomenon in the 1770s.)

6. "Can I ask for some advice?"

Bottom line, the request suggests that others have or know something you don't. Emotionally intelligent people know that increases pride, and interest, and maybe willingness to cooperate.<ul><li> (Bonus level on this one, the next time you see the same person? "I took your suggestion to ...")</li></ul>

We'll end with a phrase that's truly next-level, because it probably presages something negative, but it works anyway. In short, these six words can only be taken as a compliment, but they're very likely to be followed by something more difficult:<ul><li>"I expect a lot from you, but this time you came up short."</li><li>"I expect a lot from you, and that's why I'm so disappointed."</li><li>"I want you here because you're amazing, and I need to know I can rely on you."</li></ul>

7. "I expect a lot from you ..."

On Dax Shepherd's Armchair Expert podcast, Bill Gates once explained how this kind of approach was key to his leadership style at Microsoft. Actually, Gates used a slightly different phrase: "The reason you're here is because you're amazing."But, as you might expect, it was often followed with something like, "But, you're not meeting expectations at the moment." These kinds of phrases are designed to leverage other people's pride and even guilt, to get them to perform.

Actually, this is a great example to leave things on, because it illustrates how practicing emotional intelligence doesn't always mean being nice to people. That can be a great side-effect, but it's not the ultimate goal.

“There is no separation of mind and emotions; emotions, thinking, and learning are all linked.”-Eric Jensen

Emotional Intelligence Quote

7 Smart Phrases People With High Emotional Intelligence Repeat Over and Over

'Why is the person in that car yelling at me?'

Understand yourself and those around you.

psychology

Psychology

communication

Communication

leadershipandmanagement

Leadership & Management

7 Smart Phrases People With High Emotional Intelligence Keep Saying Over and Over, and Why

As Arianna Huffington wrote : “Nothing kills creativity faster than burnout."Creativity depends on an openness to new ideas, freedom to explore, and finding purpose in your work. But all those qualities disappear when you’re burnt out.“As a metaphor for the draining of energy, burnout refers to the smothering of a fire or the extinguishing of a candle. It implies that once a fire was burning, but the fire cannot continue burning brightly unless there are sufficient resources that keep being replenished.” - Wilmar Schaufeli, Psychologist

Why (and how) burnout kills your creativity

Just because you’re facing creative burnout doesn’t mean your work expectations change.As Schaufeli continues:“Over time, employees experiencing burnout lose the capacity to provide the intense contributions that make an impact. If they continue working, the result is more like smouldering–uneventful and inconsequential–than burning. From their own perspective or that of others, they accomplish less."This is especially disastrous for people whose jobs are focused on creativity and who aren’t able to draw a line between work and “everything else.”

Burnout leads you to achieve less

The cycle of burnout is especially bad for people who need to be more creative at work . Your ideas were what made people pile more and more work on you in the first place. And it’s easy to fall back into those patterns the second you feel ready to return to work.Coming back from burnout and rebuilding your creative muscle is as much about understanding and setting limitations as it is getting that spark back.

Ways to come back from creative burnout

Burnout occurs when job demands consistently outweigh the resources available.In other words, are you trying to squeeze too much out of the limited time/energy/motivation you have? If so, the first thing you need to do is to set proper limits.While this might sound like a scary proposition for your post-burnout brain (that’s so used to taking on everything) limitations can be creatively empowering. Research has found , when people face scarcity in resources “they give themselves the freedom to use resources in less conventional ways – because they have to.”

Understand your limitations (and take advantage of them)

So what resources can you limit? While there are many options, the most powerful resource is your time.Time management and focus are some of the most important creativity tools we wield. When you limit your time spent on specific tasks, you give yourself permission to make choices. Instead of fighting perfectionism , you learn to stop when things are good enough.

Resources

Rescuing your time can help you with this in a number of ways.First, you can set a daily goal for total time worked and get an alert when you go over. For example, setting goals for total device time, time spent on distracting apps, and mobile time so you know when you're getting off track.Next, you can set daily goals for your time in specific tasks — like writing, designing, or coding — and get alerts when you’ve gone over.

Rescue Time

When your mental resources are limited, you need to make sure they’re going to the right tasks.Burnout decimates your motivation, making working on projects you’re uninterested in an agonizing process. Dr. Christina Maslach, one of the pioneers of occupational burnout research writes:“People experiencing burnout are not simply exhausted or overwhelmed by their workload. They also have lost a psychological connection with their work, which has implications for their motivation and identity.”

Say no to things that suck the creativity out of you

To rebuild your creative confidence post-burnout, you need to rebuild that identity in your work. That means reigniting your spark with creative tasks.As Emily Haines, lead singer of the band Metric writes:“The only time that I feel things start to spin out is when I buy into the whole ‘work really hard and then just don’t work at all’ idea…The whole point of being an artist is that it can provide a fluid life.”Learning how to say no isn’t easy (in work and in life). But it’s a key step if you want to move past creative burnout.

Creative post-burnout

Sometimes you need to tackle a problem head-on. With creative burnout, it’s often better to take a side-on approach.While your first impulse will most likely be to dive back into what you’re used to, that can quickly backfire. It’s easy to overstretch your limits when you go back into old daily routines . Instead, look for a creative task with lower stakes to help ease you back into things.

Find a completely unrelated creative outlet

Unrelated creative tasks can help inspire you, but there are also other ways to fill your “creative well.” The architect and designer Emily Fischer writes:“You have to feed yourself creatively. You have to give yourself that creative fuel. I hate using the term ‘self-care’ but I think that’s a part of it.”How you give yourself self-care is up to you. It could mean going to bed an hour earlier. Making time for a walk in nature. Going to an art show. Or even just doing something fun.

Give yourself permission to fill your creative well

One of the hardest parts of bouncing back from creative burnout is dealing with the nagging voice inside your head.The self-critic is something we all face. At times it can get so loud that it drowns out our ability to push through.There’s a simple tool you can use to silence your inner critic: deadlines. We’re talking about short, yet strict deadlines. Let’s say you need to write a chapter of a book. Instead of sitting down and banging your head against your screen for hours on end, break it up into tiny increments and set tight deadlines.

Give yourself strict, yet realistic deadlines

Burnout is devastating for anyone. But it can be especially hard on those whose jobs depend on being creative and innovative every single day.

timemanagement

Time Management

creativity

Creativity

Powerful Ways to Bounce Back from Creative Burnout

You Talk to Yourself is a book by Shad Helmstetter, a self-help guru who has written several pieces on the subject of self-talk, and who argues that in order to achieve our highest self we need to work on how we talk to ourselves and identify our biggest challenge to conquer.Shad Helmstetter‘s book, What To Say When You Talk To Yourself, is a comprehensive guide to mastering self-talk. The author argues that we need to upgrade our self-programming system by overhauling our self-talk and replacing it with more effective and productive thoughts.

What to Say When You Talk to Yourself – Book Summary

We make our own choices about what we believe and why, and then we act on those beliefs. At every level, this is what determines our success or failure—and our happiness or unhappiness. For this reason, we have to master self-talk if we want to live a happier life.

<ul><li>Thoughts turn into electrical impulses, which in turn become actions.</li><li>To create the life we want, we must take a step back and reprogram our mind.</li><li>Understanding how self-talk works is the first step to reprogramming your mind. </li></ul>In the next lines, we’ll explore these lessons in detail and teach you how to reprogram your mind to improve self-talk.

Here are three of the most important lessons from this book:

Your inner dialogue is private—no one else can hear it except you! So if you’re ever worried about what someone else might think of how you speak to yourself, remember that they don’t know! Just like most people don’t know what kind of inner dialogues other people are having with themselves all day long either!So, if you want a better life then start talking more positively to yourself today! Why? Well, let’s see. The book states that thoughts turn into electrical impulses, which in turn become actions. We all have thoughts, and those become actions pretty quickly.

Lesson 1: Everything we are comes from our thoughts.

From how you look at the world to how you act towards others, your thoughts determine your life. When you talk to yourself, you are programming your mind with the ideas that will shape the future. The more you think about something, the more likely it is that you will act on it in the future.When you talk to yourself about what needs to be done, what needs to be fixed or improved, what needs to be changed or avoided altogether—these are all things that will have a lasting impact on your life and the lives of those around you.

When you want to achieve your goals, it’s crucial to think positively and take the initiative in an actionable manner. Thoughts are the driving force behind our actions. They can be positive or negative, and they can help us move forward or hold us back. If you have a bad habit, you probably know exactly what thought pattern keeps you stuck in that habit. We all want to change our habits for the better, but if we don’t understand how our thoughts work and how they impact our actions, we’re not going to get very far!

Lesson 2: Everything we want is achievable through mind reprogramming.

That’s why it’s important to understand how your brain works: More or less, thoughts turn into electrical impulses and then into actions. To leverage the process, start reprogramming your mind to work for you, not against you.

According to the author, the process of reprogramming your mind goes like this:<ul><li>Programming creates beliefs.</li><li>Beliefs create attitudes.</li><li>Attitudes create feelings.</li><li>Feelings determine actions.</li><li>Actions create results</li><li>The single best method of applying the reprogramming framework to your mind is to literally talk yourself into it. Improve your inner talk and notice the differences in your life.</li></ul>

Reprogramming starts with replacing old and negative thoughts with refreshing perspectives that will serve you well in life. To replace such pessimistic thoughts, you must first identify them and then find a better option to fill your mind with.

Lesson 3: Understand self-talk before you attempt to change it.

It all begins with the five levels of self-talk that the author presents:<ul><li>Negative acceptance – This level is where many of us are trapped in. Some signs that may show you’re stuck here consist of negative talk like “I can’t do this”, “I will never get there”, and other negations.</li><li>Recognition and need to change – Here people often use expressions such as “I need to change”, “I should do so”, “I will do something about it”, etc.</li><li>Decision to change – This is a powerful level to find yourself into. Here you are committed to change and want to improve yourself for good.</li></ul>

<ul><li>The better you – This level is where you feel in control of your life and you recognize that you are the agent of change. Here you’re adopting the winner mentality.</li><li>Universal affirmation – In the last level you are universally committed to live your life meaningfully and purposefully. Here you take actionable change easier, and experience openness with the Universe.</li></ul>

Now, take a moment to reflect on your self-talk. Where are you on this scale? What is it that you could improve when it comes to talking to yourself? Words, even unspoken, have a tremendous effect on your actions. If you want to change your life, start by changing your words.

What to Say When You Talk to Yourself is an amazing read for anyone who wants to start improving themselves from within. Inner dialogue is not only important, but it also affects our lives in ways we might not even realize. The way we talk to ourselves can impact everything from how we see the world to how we make decisions and interact with others.The author explains that we should be talking to ourselves like a friend would talk to a friend—with kindness, understanding, and encouragement.

What to Say When You Talk to Yourself – Book Review

The book was written in 1986 but it’s still relevant today, as it’s full of timeless truths about how we communicate with ourselves and how that affects our lives in both good ways and bad ways!Who would I recommend the What to Say When You Talk to Yourself summary to?The 35-year-old person who is struggling with anxiety and overthinking, the 28-year-old person who wants to build their self-confidence, or the 45-year-old person going through a mid-life crisis and wants to deepen their connection with themselves.

“We control our own minds most everything in our lives, including our health, our careers, our relationships, and our futures.”-Shad Helmstetter

Author Quote

What to Say When You Talk to Yourself - Book Review

What to Say When You Talk to Yourself summary shows that in order to achieve our highest self we need to work on how we talk to ourselves.

mindfulness

Mindfulness

What to Say When You Talk to Yourself Summary

Good Vibes, Good Life explores ways to unlock your true potential by loving yourself more, practicing self-care, manifesting your wishes, and transforming negative emotions into positive ones using simple tips and tricks for a happy life.This might sound like a cliche, but a happy life doesn’t necessarily come from more money, more possessions, or a different job. A fulfilling life is about finding what makes you happy and then doing that thing.

Good Vibes, Good Life Summary – Book Summary

A fulfilling life means being content with what you have. It means being grateful for the little things in life that make you happy—like spending time with friends and family, having a good meal, and watching a movie with your partner, all while knowing that you deserve more.Good Vibes, Good Life doesn’t promote staying in your comfort zone, but rather that happiness doesn’t come from changing your life drastically or having more of everything. It comes from figuring out what makes you happy and embracing that.

<ul><li>The law of attraction isn’t enough – you need to master the law of vibration and control your emotions. </li><li>Boundaries are not rigid – they’re necessary when it comes to your social life.</li><li>In life, you have to choose to plant good or bad seeds into your subconscious mind.</li></ul>

Here are three of my favorite lessons from the book:

The book talks about how we attract what we focus on, whether it’s positive or negative. It also talks about how we need to improve our ways of thinking and doing things, so that we’re more aware of our limiting beliefs and change them for better outcomes.The Law of Vibration states that your emotions have an effect on your reality. You can’t just manifest something—you need to believe in it and channel those emotions toward your dream. You can’t just wish for something; you have to feel it! This is how you will bring yourself closer to your goals and make them a reality.

Lesson 1: Controlling your emotions and manifesting your dream reality is what will make you successful.

If you’re spending your days with negative people, studies show that you too will feel and act in a negative way. You become who you spend your time with, so make sure to surround yourself with happy people. To increase confidence, the book shows that sitting in a straight pose for a minimum of 20-minutes per day should do it.Body language is also extremely important in the process of improving yourself. Smiling and thinking positively, even if you don’t always feel like it, can help you become more joyous and activate the “feel-good” hormones.

Another great cure for an impaired mind is spending time by yourself in nature.Nature is known for its healing properties and for helping you achieve a higher frequency. For this reason, make sure to dedicate some quality time for self-care in nature once in a while. Forest bathing is a popular practice in this regard – and for a reason!

Setting boundaries means creating rules for yourself about what behaviors are acceptable and unacceptable in your relationships. This way, if someone steps out of bounds (i.e. acts like a jerk), then they’ll know what they did wrong and how to fix it next time around.When it comes down to it, setting boundaries isn’t about hurting anyone else—it’s about taking care of yourself first. In the long run, people will respect you more and you’ll get to enjoy quality time by yourself without feeling bad.

Lesson 2: Setting boundaries can help you cut toxic people and work on yourself more.

It’s important to recognize when you’re feeling overwhelmed, or like you’re taking on too much. When this happens, it can be easy to let other people’s needs take precedence over yours—but if you don’t set boundaries around what’s okay for you, others will continue to take advantage of that generosity and exhaust you.

<ul><li>Identify the situations that are causing you pain or stress.</li><li>Figure out what you want for yourself in those situations.</li><li>Decide how much time and energy you’re willing to put into making them better (or not).</li></ul>Setting boundaries isn’t just about cutting toxic people out of your life; it’s also about helping yourself grow as an individual. When we allow others to dictate how things go for us, we often end up feeling resentful toward those people, and we don’t get what we want out of life because we’re too busy trying to please them.

Let’s see how you can start setting boundaries in three simple steps:

In life, you can choose the way you want your mind to work for you. Let’s imagine, for a moment, that your beliefs are the seeds that take root in your unconscious mind. You either have helpful or unhelpful beliefs, which in turn lead to either a joyful, serene garden or a toxic wasteland. To successfully change your reality, you need to weed out the bad seeds. In order to do this, you first need to recognize that you have limiting beliefs and then develop an awareness of how these beliefs are impacting your life.

Lesson 3: Learn to work on yourself, plant happy seeds in your mind, and enjoy your presence.

Once you’ve done this, you can make changes by replacing old limiting beliefs with new empowering ones. Let’s say you want to be healthier. You’re eating better and exercising more, but every time you look at yourself in the mirror, you don’t like what you see.This negative belief can manifest itself as an unpleasant emotion like frustration or anger—or it might even cause physical symptoms like tension headaches or fatigue. The first step is recognizing that this negative seed has taken root in your subconscious mind.

Next comes uprooting those poisonous weeds by replacing them with positive beliefs about yourself: “I’m starting to feel stronger every day!” “My friends think I look great!” “I feel so empowered when I walk upstairs!”​

Good Vibes, Good Life is a book about manifesting what you want, living meaningfully, and appreciating the little things. The author explains how to be happy with yourself by embracing what is already there. With this knowledge as a foundation, you can start manifesting right away. One of the most interesting parts of this book is how our thoughts can change our moods at any time. Vex King encourages us to take care of ourselves physically and spiritually so that we are ready for whatever may come into our lives.

Good Vibes, Good Life – Book Review

The 27-year-old woman who realized the importance of self-care and wants to learn how to practice it, the 33-year-old divorced person who wants to start all over, or the 45-year-old person who wants to find new meaning in their life.

Who would I recommend the Good Vibes, Good Life to?

“Self-love is the balance between accepting yourself as you are while knowing you deserve better, and then working towards it.”-Vex King

Good Vibes, Good Life summary explores loving yourself, self-care, manifesting your wishes, and transforming negativity into positivity.

motivationandinspiration

Motivation & Inspiration

books

Books

Good Vibes, Good Life Summary

The central goal of Slow Productivity is to keep an individual worker’s volume at a sustainable level. When our work volume increases, so do the accompanying overhead and stress, reducing both the time remaining to actually execute the tasks and the quality of the results. If we can work more sequentially, focusing on a small number of things at a time, waiting until they're done before bringing on new obligations, the rate at which we complete tasks might actually increase.

Slow Productivity

When there’s too much for us to imagine actually completing, we short-circuit our executive functioning mechanisms, resulting in a feeling of anxious unease.The autonomy that defines the professional lives of those who toil in front of computer screens has led us into a trap of excessive work volume. We cannot escape this trap by expanding the weekend. We must ultimately brace ourselves for the larger challenge of slowing down the pace of the workday itself.

As long as the economy rewards productivity and efficiency, there will always be people:<ul><li>piling on the work</li><li>working on the weekend.</li></ul> It’s nice to think that some companies might adopt anti-burnout measures—minimizing those small tasks, and doling out fewer projects.

Rewarding Productivity

<ul><li>When only one basket holds all of your self-esteem eggs, bad things happen. If we feel like we need to do something or prove ourselves in one area to feel good about ourselves, our self-worth is based on something.</li><li>Contingencies of self-worth represent specific domains on which people stake their self-esteem.</li><li>Contingent self-worth is an ineffective source of motivation; although boosts to self-esteem feel good, they can become addictive, requiring ever greater success to avoid feelings of worthlessness.</li></ul>

Self-Esteem and Productivity

Burnout happens when, over a period of time, our resources are depleted faster than they’re restored. It’s partially explained by exhaustion at work, cynicism toward the meaning of work, and a sense of inadequacy at work. It’s mediated by workload, control, reward, community, fairness, and values. There’s a pretty substantial overlap between the symptoms of burnout and depression, as both entail a loss of motivation.

Burnout Is On The Rise

productivity

Productivity

career

Career

corporateculture

Corporate Culture

Slow Productivity is Already Here

<ul><li class="ql-align-justify">Perceive your work-related stress as positive and useful way.</li><li class="ql-align-justify">Reduce stress and promote greater well-being (mindfulness meditation).</li><li class="ql-align-justify">Be aware of your breathing and calming down.</li><li class="ql-align-justify">“Befriend” your own awareness.</li><li class="ql-align-justify">Begin to see yourself as larger than your problems and emotions. You can also alter your relationship to time.</li><li class="ql-align-justify">Being truly present is a timeless moment. Notice how much you distract yourself and allow yourself to be distracted. Instead, ask, “What is most important now?”</li><li class="ql-align-justify">Then you can redirect your attention to that. It may be the people in your life.</li></ul>

Full Catastrophe Living

Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness

A guide to awareness meditation methods offers a program for coping with illnesses as well as everyday stress.

The landmark work on mindfulness, meditation, and healing, now revised and updated after twenty-five years   Stress. It can sap our energy, undermine  our health if we let it, even shorten our lives. It makes us more vulnerable to anxiety and depression, disconnection and disease. Based on Jon Kabat-Zinn’s renowned mindfulness-based stress reduction program, this classic, groundbreaking work—which gave rise to a whole new field in medicine and psychology—shows you how to use medically proven mind-body approaches derived from meditation and yoga to counteract stress, establish greater balance of body and mind, and stimulate well-being and healing. By engaging in these mindfulness practices and integrating them into your life from moment to moment and from day to day, you can learn to manage chronic pain, promote optimal healing, reduce anxiety and feelings of panic, and improve the overall quality of your life, relationships, and social networks. This second edition features results from recent studies on the science of mindfulness, a new Introduction, up-to-date statistics, and an extensive updated reading list. Full Catastrophe Living is a book for the young and the old, the well and the ill, and anyone trying to live a healthier and saner life in our fast-paced world.   Praise for Full Catastrophe Living   “To say that this wise, deep book is helpful to those who face the challenges of human crisis would be a vast understatement. It is essential, unique, and, above all, fundamentally healing.”—Donald M. Berwick, M.D., president emeritus and senior fellow, Institute for Healthcare Improvement   “One of the great classics of mind/body medicine.”—Rachel Naomi Remen, M.D., author of Kitchen Table Wisdom   “A book for everyone . . . Jon Kabat-Zinn has done more than any other person on the planet to spread the power of mindfulness to the lives of ordinary people and major societal institutions.”—Richard J. Davidson, founder and chair, Center for Investigating Healthy Minds, University of Wisconsin–Madison   “This is the ultimate owner’s manual for our lives. What a gift!”—Amy Gross, former editor in chief, O: The Oprah Magazine   “I first read Full Catastrophe Living in my early twenties and it changed my life.”—Chade-Meng Tan, Jolly Good Fellow of Google and author of Search Inside Yourself   “Jon Kabat-Zinn’s classic work on the practice of mindfulness to alleviate stress and human suffering stands the test of time, a most useful resource and practical guide. I recommend this new edition enthusiastically to doctors, patients, and anyone interested in learning to use the power of focused awareness to meet life’s challenges, whether great or small.”—Andrew Weil, M.D., author of Spontaneous Happiness and 8 Weeks to Optimum Health   “How wonderful to have a new and updated version of this classic book that invited so many of us down a path that transformed our minds and awakened us to the beauty of each moment, day-by-day, through our lives. This second edition, building on the first, is sure to become a treasured sourcebook and traveling companion for new generations who seek the wisdom to live full and fulfilling lives.”—Diana Chapman Walsh, Ph.D., president emerita of Wellesley College

Jon Kabat-Zinn

Full Catastrophe Living (Revised Edition)

<ul><li class="ql-align-justify">Stress is good and bad. A little can help you grow. A lot can ruin you. </li><li class="ql-align-justify">Professional athletes face constant stress, but don’t let it rule their lives.</li><li class="ql-align-justify">Elite athletes’ lives demonstrate four steps to deal with stress:</li></ul>1: Develop an informed mind-set and attitude.2: Alter behavior to increase oxytocin levels.3: The vagus nerve is like a switch that turns off stress. Activate it with yoga and other practices.4: Right stress-management program stimulates hormones that reduce stress.To manage stress, implement a “resilience model,” and be the CEO of your physical and mental health.

The Stress Code

Stress also can improve personal development and growth.  Adopt a “resilience model” you can implement.

Stress impacts all facets of our lives and has devastating effects on the global economy, including reduced productivity and the huge burden being placed on healthcare systems. Decades of research reliably show that chronic stress severely compromises our physical and mental health. Now it has been discovered that stress can actually destabilise our DNA and compromise our genetic integrity. This promotes many of the diseases that societies are currently grappling with and could potentially impact on future generations. Yet stress has two faces. Ongoing stress is one of the biggest challenges faced globally, but short intervals of stress can actually offer tremendous potential to grow, break personal barriers and excel. Turning the traditional stress paradigm on its head, this book does not advocate stress avoidance, but rather stress resilience, providing tools and skills to buffer the adverse effects of stress as well as enhance our functionality and health. The Stress Code is a response to the global call for stress management solutions. Supported by extensive scientific research, this book offers comprehensive and structured insights along with interventions that will help you to thrive in adversity.

Stress impacts all facets of our lives and has devastating effects on the global economy, including reduced productivity and the huge burden being placed on healthcare systems. Decades of research reliably show that chronic stress severely compromises our physical and mental health. Now it has been discovered that stress can actually destabilise our DNA and compromise our genetic integrity. This promotes many of the diseases that societies are currently grappling with and could potentially impact on future generations. Yet stress has two faces. Ongoing stress is one of the biggest challenges faced globally, but short intervals of stress can actually offer tremendous potential to grow, break personal barriers and excel. Turning the traditional stress paradigm on its head, this book does not advocate stress avoidance, but rather stress resilience, providing tools and skills to buffer the adverse effects of stress as well as enhance our functionality and health. The Stress Code is a response to the global call for stress management solutions. Supported by extensive scientific research, this book offers comprehensive and structured insights along with interventions that will help you to thrive in adversity.

Richard Sutton

Some people seem to quickly bounce back from personal failures and setbacks, while others find it much more difficult.When life knocks you down, are you quick to pick yourself up and adapt to the circumstances? Or do you find yourself completely overwhelmed with little confidence in your ability to deal with the challenge?If you find yourself in the latter category, not to worry. Luckily there are many practical strategies for building mental resilience; it is a quality that can be learned and honed through practice, discipline and hard work.

How resilient are you?

Mental Strength is the capacity of an individual to deal effectively with stressors, pressures and challenges and perform to the best of their ability, irrespective of the circumstances in which they find themselves (Clough, 2002).Building mental strength is fundamental to living your <a href="https://positivepsychology.com/life-satisfaction/">best life </a>. Just as we go to the gym and lift weights in order to build our physical muscles, we must also develop our mental health through the use of mental tools and techniques.Optimal mental health helps us to live a life that we love, have meaningful social connections, and positive <a href="https://positivepsychology.com/self-esteem/">self-esteem </a>.

How to Be Mentally Strong

In order to be mentally healthy, we must build up our mental strength! Mental strength is something that is developed over time by individuals who choose to make personal development a priority. Much like seeing physical gains from working out and eating healthier, we must develop healthy mental habits, like practicing <a href="https://positivepsychology.com/gratitude-exercises/">gratitude </a>, if we want to experience <a href="https://positivepsychology.com/positive-psychology-and-mental-health/">mental health </a>gains.Likewise, to see physical gains we must also give up unhealthy habits, such as eating junk food, and for mental gains, give up unhealthy habits such as feeling sorry for oneself.

These practical strategies can teach you or your clients to become mentally strong through practice, discipline, & hard work.

problemsolving

Problem Solving

How to Be Mentally Strong: 14 Ways to Build Mental Toughness

OCD is an unhealthy mania for doing certain things. Like washing 50 in a row, counting in their head, checking the lock 20 times etc .... If the obsessions are like itches, in OCPD they go away with scratching, and they intensify in OCD. Having such a personality can have benefits, with the itches acting as rewards for progress, but a disorder is debilitating. As high as 4% of the world population suffers from OCD. It rank the 7th the most debilitating disease, because of the shame associated with the obsession and the sheer amount of wasted time.

OCD (Obsesive Compulsive Disorder) vs OCPD (Obsesive Compulsive Personality)

<ul><li>Repetition: "when you check the lock 30 times before leaving the house" Endless loops of the same action.</li><li>Counting: "when you have do to something 5 times in a row" It could be an action or a mental counting. </li><li>Order: "spend days perfecting the perfect email" or "ordering the dolls in the exact way" It manifests as incompleteness, symmetry or disgust (thinking something is contaminated)</li></ul>

Types of OCD obsessions

Anxiety is a state of fear or alertness without the clear & present danger. It's what binds obsessions and compulsions. A person suffering from OCD is aware his belief is irrational. But it feels like the right intuition. "I know nothing bad will happen if I turn right but it feels like something bad will if don't."

Anxiety - the common thread

The only form of proven therapy for OCD. It is a cognitive behaviour therapy (CBT), a talking therapy, however unlike counselling, it is much more structured and tailored around the individuals ‘here and now’ obsessive behaviour.The goal is to get the patient face his/her fears caused. Unlike other treatments where the focus is calm, safety and so on, this therapy is about creating and facing the uncomfortable states.CBT is done by professionals, takes a long time.

Exposure Therapy 

Most of them don't seem to have any significant impact. There is research looking into:<ul><li>Psychedelics. The idea is that serotonin would improve the obsessions. So far, the data showed little benefit.</li><li>Ketamine. Another drug used for trauma showed little benefit here.</li><li>Cannabis: it can relieve anxiety temporarily, but showed little OCD specific relief. Since it also increases focus it may do more harm than good. </li></ul>

Drug Based Therapy For OCD

A deep look into a very common mental problem

In this episode, I explain the biology and psychology of obsessive-compulsive disorder (OCD)—a prevalent and debilitating condition. I also discuss the efficacy and mechanisms behind OCD treatments—both behavioral and pharmacologic as well as holistic and combination treatments and new emerging treatments, including directed brain stimulation. I explain the neural circuitry underlying repetitive “thought-action loops” and why in OCD, the compulsive actions merely make the obsessions even stronger. I review cognitive-behavioral therapies like exposure therapy and SSRIs, holistic approaches, and nutraceuticals, detailing the efficacy of each approach and what science says about how to combine and sequence treatments. I describe an often effective approach for treating OCD where clinicians use cognitive behavioral therapy (CBT) to deliberately bring patients into states of high anxiety while encouraging them to suppress compulsive actions in order to help them learn to overcome repetitious thought/action cycles. This episode should interest anyone with OCD, anyone who knows someone with OCD or OCPD, and more generally, those interested in how the brain works to control thoughts and actions, whether those thoughts are intrusive or not. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Thesis: https://takethesis.com/huberman Eight Sleep: https://www.eightsleep.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman. For the full show notes, visit hubermanlab.com. Timestamps (00:00:00) Obsessive-Compulsive Disorder (OCD) (00:03:01) Momentous Supplements, AG1 (Athletic Greens), Thesis, Eight Sleep (00:08:28) What is OCD and Obsessive-Compulsive Personality Disorder? (00:11:18) OCD: Major Incidence & Severity (00:15:10) Categories of OCD (00:21:33) Anxiety: Linking Obsessions & Compulsions (00:27:33) OCD & Familial Heredity (00:29:10) Biological Mechanisms of OCD, Cortico-Striatal-Thalamic Loops (00:39:36) Cortico-Striatal-Thalamic Loop & OCD (00:46:39) Clinical OCD Diagnosis, Y-BOCS Index (00:51:38) OCD & Fear, Cognitive Behavioral Therapy (CBT) & Exposure Therapy (01:01:56) Unique Characteristics of CBT/Exposure Therapy in OCD Treatment (01:10:18) CBT/Exposure Therapy & Selective Serotonin Reuptake Inhibitors (SSRIs) (01:22:30) Considerations with SSRIs & Prescription Drug Treatments (01:25:17) Serotonin & Cognitive Flexibility, Psilocybin Studies (01:31:50) Neuroleptics & Neuromodulators (01:36:09) OCD & Cannabis, THC & CBD (01:39:29) Ketamine Treatment (01:41:43) Transcranial Magnetic Stimulation (TMS) (01:46:22) Cannabis CBD & Focus (01:47:50) Thoughts Are Not Actions (01:51:27) Hormones, Cortisol, DHEA, Testosterone & GABA (02:00:55) Holistic Treatments: Mindfulness Meditation & OCD (02:03:28) Nutraceuticals & Supplements: Myo-Inositol, Glycine (02:09:45) OCD vs. Obsessive-Compulsive Personality Disorder (02:20:53) Superstitions, Compulsions & Obsessions (02:31:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, I explain the biology and psychology of obsessive-compulsive disorder (OCD)—a prevalent and debilitating condition. I also discuss the efficacy and mechanisms behind OCD treatments—both behavioral and pharmacologic as well as holistic and combination treatments and new emerging treatments, including directed brain stimulation. I explain the neural circuitry underlying repetitive “thought-action loops” and why in OCD, the compulsive actions merely make the obsessions even stronger. I review cognitive-behavioral therapies like exposure therapy and SSRIs, holistic approaches, and nutraceuticals, detailing the efficacy of each approach and what science says about how to combine and sequence treatments. I describe an often effective approach for treating OCD where clinicians use cognitive behavioral therapy (CBT) to deliberately bring patients into states of high anxiety while encouraging them to suppress compulsive actions in order to help them learn to overcome repetitious thought/action cycles. This episode should interest anyone with OCD, anyone who knows someone with OCD or OCPD, and more generally, those interested in how the brain works to control thoughts and actions, whether those thoughts are intrusive or not. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Obsessive-Compulsive Disorder (OCD) (00:04:06) Sponsors: AG1, LMNT (00:08:28) What is OCD and Obsessive-Compulsive Personality Disorder? (00:11:18) OCD: Major Incidence & Severity (00:15:10) Categories of OCD (00:21:33) Anxiety: Linking Obsessions & Compulsions (00:27:33) OCD & Familial Heredity (00:29:10) Biological Mechanisms of OCD, Cortico-Striatal-Thalamic Loops (00:39:36) Cortico-Striatal-Thalamic Loop & OCD (00:46:39) Clinical OCD Diagnosis, Y-BOCS Index (00:51:38) OCD & Fear, Cognitive Behavioral Therapy (CBT) & Exposure Therapy (01:01:56) Unique Characteristics of CBT/Exposure Therapy in OCD Treatment (01:10:18) CBT/Exposure Therapy & Selective Serotonin Reuptake Inhibitors (SSRIs) (01:22:30) Considerations with SSRIs & Prescription Drug Treatments (01:25:17) Serotonin & Cognitive Flexibility, Psilocybin Studies (01:31:50) Neuroleptics & Neuromodulators (01:36:09) OCD & Cannabis, THC & CBD (01:39:29) Ketamine Treatment (01:41:43) Transcranial Magnetic Stimulation (TMS) (01:46:22) Cannabis CBD & Focus (01:47:50) Thoughts Are Not Actions (01:51:27) Hormones, Cortisol, DHEA, Testosterone & GABA (02:00:55) Holistic Treatments: Mindfulness Meditation & OCD (02:03:28) Nutraceuticals & Supplements: Myo-Inositol, Glycine (02:09:45) OCD vs. Obsessive-Compulsive Personality Disorder (02:20:53) Superstitions, Compulsions & Obsessions (02:31:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.

Huberman Lab

The Science & Treatment of Obsessive-Compulsive Disorder (OCD)

The Science of Obsessive-Compulsive Disorder (OCD)

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