The three decisions that control your destiny are:<ol><li>What to focus on?</li><li>What things mean to you?</li><li>What to do to create the results you desire?</li></ol>• By changing any one of these five elements ( a core belief or rule, a value, a reference, a question, or an emotional state ) you can immediately produce a powerful and measurable change in your life.

Short Summary

<ul><li>Everything you and I do, we do either out of our need to avoid pain or our desire to gain pleasure.</li><li> It’s not the events of our lives that shape us, but our beliefs as to what those events mean.</li><li>Focus on where you want to go, not on what you fear.</li></ul>

Beliefs

<ul><li>Raise your standards and believe you can meet them.</li><li>Develop a sense of certainty that we can and will meet the new standards before we actually do.</li><li>In life, lots of people know what to do, but few people actually do what they know.</li><li>In essence, if we want to direct our lives, we must take control of our consistent actions. </li><li>It’s not what we do once in a while that shapes our lives, but what we do consistently.</li></ul>

Change

1. Decide what you want2. Take action3. Notice what’s working or not4. Change your approach until you achieve what you want

The Ultimate Success Formula

<ol><li>What to focus on?</li><li>What things mean to you?</li><li>What to do to create the results you desire?</li></ol>

The Three Decisions That Control Your Destiny Are:

1. Your core beliefs and unconscious rules2. Your life values3. Your references4. The habitual questions that you ask yourself5. The emotional states you experience in each moment

Master System:

<ul><li>Success is the result of good judgment. </li><li>Good judgment is the result of experience.</li><li>Experience is often the result of bad judgment.</li><li> In order to succeed, you must have a longterm focus.</li><li>Often, what seems impossible in the short term becomes very possible in the long term if you persist.</li><li>Realize that the hardest step in achieving anything is making a true commitment-a true decision.</li></ul>

Long Term

<ul><li>Make decisions often and learn from them.</li><li>When experiencing a problem, ask yourself, “What’s good about this? What can I learn from this?”</li><li>Stay committed to your decisions, but stay flexible in your approach.</li><li>Know that it’s your decisions, and not your conditions, that determine your destiny.</li><li> For most people, the fear of loss is much greater than the desire for gain.</li></ul>

Decisions

<ul><li> It’s not actual pain that drives us, but our fear that something will lead to pain. </li><li>And it’s not actual pleasure that drives us, but our belief—our sense of certainty—that somehow taking a certain action will lead to pleasure.</li><li>We’re not driven by the reality, but by our perception of reality.</li><li> Break through some short-term pain in order to gain long-term pleasure.</li></ul>

Long Term Pleasure

<ul><li>If you develop the absolute sense of certainty that powerful beliefs provide, then you can get yourself to accomplish virtually anything.</li><li>The most effective way is to get your brain to associate massive pain to the old belief.</li><li> New experiences trigger change only if they cause us to question our beliefs.</li><li> Remember, whenever we believe something, we no longer question it in any way.</li></ul>

Sense Of Certainty

<ol><li>First, we must believe, “Something must change”.</li><li>Second, we must believe, “I must change it”.</li><li>Third, we have to believe, “I can change it”.</li></ol>

Specific Beliefs 

‘Tony’s incredible understanding of the world, people and human nature make him the ultimate like coach. He knows what it takes to make people excel… and win!’ – Andre Agassi ‘Robbins is a mass of walking energy and passion.’ – Time Out Are you in charge of your life? Or are you being swept away by things that are seemingly out of your control? In AWAKEN THE GIANT WITHIN, Anthony Robbins, the bestselling author of UNLIMITED POWER, shows the reader how to take immediate control of their mental, emotional, physical and financial destiny. Further praise for Tony Robbins:- ‘A fascinating, intriguing presentation of cutting-edge findings and insights… including the growing consciousness that true success is anchored in enduring values and service to other.’ – Stephen R. Covey, Author of The 7 Habits of Highly Effective People

personaldevelopment

Personal Development

mindfulness

Mindfulness

motivationandinspiration

Motivation & Inspiration

books

Books

‘Tony’s incredible understanding of the world, people and human nature make him the ultimate like coach. He knows what it takes to make people excel… and win!’  – Andre Agassi ‘Robbins is a mass of walking energy and passion.’ – Time Out Are you in charge of your life? Or are you being swept away by things that are seemingly out of your control? In AWAKEN THE GIANT WITHIN, Anthony Robbins, the bestselling author of UNLIMITED POWER, shows the reader how to take immediate control of their mental, emotional, physical and financial destiny. Further praise for Tony Robbins:- ‘A fascinating, intriguing presentation of cutting-edge findings and insights…  including the growing consciousness that true success is anchored in enduring values and service to other.’  – Stephen R. Covey, Author of The 7 Habits of Highly Effective People

Anthony Jay Robbins is an American author, coach, speaker, and philanthropist. He is known for his infomercials, seminars, and self-help books including the books Unlimited Power and Awaken the Giant Within.

Tony Robbins

Awaken The Giant Within

Mental exhaustion is a feeling of extreme tiredness, characterized by other feelings including apathy, cynicism, and irritability. You may be mentally exhausted if you’ve recently undergone long-term stress, find it hard to focus on tasks or lack interest in activities you usually enjoy.Mental exhaustion often happens as a result of overuse, like physical overuse injuries. Rather than overstressing a muscle group, mental and emotional exhaustion come from overstressing your mind.

What is mental exhaustion?

<ul><li>Chronic stress: It keeps your brain — and body — on high alert all the time. Over time, this begins to wear away at your well-being.</li><li>Uncertainty</li><li>Work stress: Left unchecked, workplace stress can even evolve into burnout. </li><li>Family issues: Divorce, disagreements, a sick family member and estrangements have a way of following you into all areas of your life. </li><li>Juggling multiple commitments</li><li>Emotional stress: Constant negative feelings, events, and circumstances can make it difficult to relax.</li><li>Poor self-care:  Over time this will affect your ability to be resilient in the face of stressful situations.</li></ul>

What causes mental exhaustion?

<ul><li>Emotional symptoms: Feeling a lack of interest in normal activities, a lack of motivation at work and in your personal life, a sense of languishing or lack of purpose in life, moodiness and irritability, cynicism, doubt, and pessimism, constantly feeling overwhelmed or stressed, depression, anxiety, or suicidal thoughts.</li><li>Physical symptoms: Fatigue or exhaustion, even after a full night’s rest, sleep disturbances and changes in pattern, headaches, body aches, muscle tension, changes in appetite, stomach issues, digestive upset, unexplained or frequent colds, irregularities in heart rate.</li></ul>

The symptoms of mental exhaustion

<ol><li>Eliminate the stressor</li><li>Work-life balance</li><li>Clear your space</li><li>Schedule (and take) regular breaks</li><li>Get outside</li><li>Do something new</li><li>Reduce screen time</li><li>Find positive ways to distract yourself</li><li>Take care of yourself </li><li>Focus on what you can control</li><li>Talk to a coach or therapist.</li></ol>

11 strategies for overcoming mental exhaustion

Mental exhaustion can make you feel apathetic, anxious, and drained. Here, we share the top symptoms of mental exhaustion and 11 ways to overcome it. 

mentalhealth

Mental Health

Overcoming mental exhaustion: causes, symptoms, and how to cope

While it's normal to experience some level of stress at times, chronic stress can wreak havoc on our mental, physical and emotional health. From increased risk of cardiovascular disease and cancer to severe depression, stress has the power to both reduce the quality and length of our life. It’s no wonder then that stress management treatments have exploded in the last few years and have even spurred a multibillion-dollar industry.

Elevated levels of stress and anxiety

<ol><li>Self-compassion: Instead of beating ourselves up for a failure, we view it as an opportunity for growth and reflection. </li><li>Rest: Our level of rest and the amount of stress we feel is closely linked.</li><li>Emotion regulation: The ability to control or change our emotions. </li><li>Focus: It refers to the ability to maintain focus and block out distractions. </li><li>Cognitive agility: This refers to the ability to adapt and shift our thought processes so we can generate more positive outcomes. </li><li>Social connection:  Social connection helps us mitigate the effects of stress both physically and emotionally. </li></ol>

Six important factors for stress management

Stress is a inescapable part of our lives, but developing these six skills can help you mitigate its effects and improve your well-being

The 6 most important skills for effectively managing stress

We all have a mind, Please don't mind😅Thoughts are generated from our eyes and ears, as "What we See and Listen is what we become"And these generated thoughts feeded into our mind and then when we make any decisions, conclusions and every thinkingMakes a Thought Process

Thought Process

Don't think about removing bad thoughts, Think about adding good thoughts, So that no space left for any bad thoughts in your mind.Mind is what, Your brain and Your brain is your remote, don't give this remote to others.

How to Remove bad thought Processes

If your answer to the above question is YES, then you already have power for making good thoughts because you know your faults and that's your power.

If You Already Have Bad Thoughts ?

THANK YOU SO MUCHDo like this thoughtForYourself

READ THIS AND IT WILL BE VERY IMPORTANT FOR YOU

philosophy

Philosophy

creativity

Creativity

scienceandnature

Science & Nature

Thoughts

<ol><li> The Psychology of Achievement: Skill requires talent and effort, and Achievement requires skill and effort.</li><li>Grit and Goal Structures: Have a top-level goal (or “ultimate concern”).</li><li>The Power of Passion and Practice: Embrace long-term deliberate practice, and Work on weaknesses</li><li>The Guiding Light of Purpose and Hope: Be an optimistic self-improver.</li><li> Creating Grit from the Outside In: Grit can be cultivated in our external environment, via parents and role models, extra-curricular activities, and teams and cultures.</li></ol>

Short Summary:

<ul><li> Grit is the combination of passion (a deep, enduring knowledge of what you want) and perseverance (hard work and resilience).</li><li> It’s about moving in a direction with consistency and endurance, like having a clear inner compass that guides all your decisions and actions.</li><li>Grit = Passion + Perseverance</li></ul>

What Is Grit?

<ul><li>Effort (which is sustained by grit) is doubly important. </li><li> You must put in effort to hone your natural talents into tangible skills through practice and improvement.</li><li> You must also put in effort to apply those skills to solve real-world problems to attain achievement.</li><li>Talent x Effort = Skill</li><li>Skill x Effort = Achievement</li></ul>

Why Grit Is Important?

<ul><li>INTEREST: Loving what you do.</li><li>PRACTICE: Focusing on improvement no matter what.</li><li>PURPOSE: Believing strongly that your work matters to yourself and to others.</li><li>HOPE: Works hand-in-hand with all 3 components above to determine how you respond to failures—if you get up and keep going, or stay down and be defeated.</li></ul>

Developing Grit:

• Our interests, passions and calling are not inborn; they’re cultivated over time.• Grit paragons don’t suddenly discover their passion in a magical, fireworks-filled moment. Instead, they spend years exploring different interests before focusing on one area.• As they practice and hone their skills, they also develop a deeper understanding and appreciation of their craft until it becomes a burning passion.

DEVELOPING GRIT FROM INSIDE-OUT:

• Spend time to explore and discover your interest.• Deep interest emerges with time, and comes from a blend of age, real-life triggers, a period of interest development and support from others.

Discovering your Interests:

<ol><li>Break down the steps/components of deliberate practice.</li><li>Examine the difference/relationship between deliberate practice and flow (a high-performance state coined by Mihaly Csikszentmihalyi)</li><li>Explain how you can increase your rate of learning significantly.</li></ol>

Deepening Through Practice:

<ul><li>Purpose is “the intention to contribute to the well-being of others”.</li><li> Both gritty and non-gritty people seek short-term pleasures, but gritty people are drastically more likely to also seek to contribute to others. </li><li>They usually spend years developing their skills and interest, before they discover their purpose later in life. </li></ul>

Developing a Sense of Purpose:

Hope is “the expectation that our own efforts can improve our future”. It helps us to persevere; it gives us the strength to get up each time we fall and to keep going.

Nurturing Hope:

"In this must-read book for anyone striving to succeed, pioneering psychologist Angela Duckworth shows parents, educators, athletes, students, and business people--both seasoned and new--that the secret to outstanding achievement is not talent but a focused persistence called "grit." Why do some people succeed and others fail? Sharing new insights from her landmark research on grit, MacArthur "genius" Angela Duckworth explains why talent is hardly a guarantor of success. Rather, other factors can be even more crucial such as identifying our passions and following through on our commitments. Drawing on her own powerful story as the daughter of a scientist who frequently bemoaned her lack of smarts, Duckworth describes her winding path through teaching, business consulting, and neuroscience, which led to the hypothesis that what really drives success is not "genius" but a special blend of passion and long-term perseverance. As a professor at the University of Pennsylvania, Duckworth created her own "character lab" and set out to test her theory. Here, she takes readers into the field to visit teachers working in some of the toughest schools, cadets struggling through their first days at West Point, and young finalists in the National Spelling Bee. She also mines fascinating insights from history and shows what can be gleaned from modern experiments in peak performance. Finally, she shares what she's learned from interviewing dozens of high achievers--from JP Morgan CEO Jamie Dimon to the cartoon editor of The New Yorker to Seattle Seahawks Coach Pete Carroll. Winningly personal, insightful, and even life-changing, Grit is a book about what goes through your head when you fall down, and how that--not talent or luck--makes all the difference"--

productivity

Productivity

In this instant New York Times bestseller, pioneering psychologist Angela Duckworth shows anyone striving to succeed—be it parents, students, educators, athletes, or business people—that the secret to outstanding achievement is not talent but a special blend of passion and persistence she calls “grit.” Drawing on her own powerful story as the daughter of a scientist who frequently noted her lack of “genius,” Duckworth, now a celebrated researcher and professor, describes her early eye-opening stints in teaching, business consulting, and neuroscience, which led to the hypothesis that what really drives success is not “genius” but a unique combination of passion and long-term perseverance. In Grit, she takes readers into the field to visit cadets struggling through their first days at West Point, teachers working in some of the toughest schools, and young finalists in the National Spelling Bee. She also mines fascinating insights from history and shows what can be gleaned from modern experiments in peak performance. Finally, she shares what she’s learned from interviewing dozens of high achievers—from JP Morgan CEO Jamie Dimon to New Yorker cartoon editor Bob Mankoff to Seattle Seahawks Coach Pete Carroll. Among Grit’s most valuable insights: *Why any effort you make ultimately counts twice toward your goal *How grit can be learned, regardless of I.Q. or circumstances *How lifelong interest is triggered *How much of optimal practice is suffering and how much ecstasy *Which is better for your child—a warm embrace or high standards *The magic of the Hard Thing Rule Winningly personal, insightful, and even life-changing, Grit is a book about what goes through your head when you fall down, and how that—not talent or luck—makes all the difference.

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

Angela Duckworth

Grit

One of their most characteristic features is that they’re concerned about philosophical and transcendental questions. For instance, where do we come from? Why are we alive? What lies beyond death?These kinds of questions occupy their minds much of the time. Furthermore, they enjoy reading and learning about theological, existential, or spiritual issues.

1. They possess philosophical restlessness

They’re able to go beyond the physical senses to explain themselves and understand the world around them.In addition, they have a great ability to see the big picture in any situation. For this reason, they make good advisers, have the ability to solve problems and find solutions, and are usually good leaders.

2. They like to see the bigger picture

They generally move away from traits such as selfishness or self-centeredness, violence, and conflict. In fact, they’reusually conciliatory, peaceful, respectful, and supportive individuals. In addition, they tend to show great interest in the society around them and defend universal values such as kindness, love, peace, and brotherhood. Nevertheless, they can often feel alien and strange in their surroundings .

3. They possess high values

It’s common for people with high existential intelligence to show disinterest in certain habitual social practices such as consumerism and the normalized type of leisure in society today. On the contrary, they usually use their time to achieve an integral development of their own being.They’re people who are extremely aware of the care of their own body, the environment, and others. They often carry out acts of service and altruism. Ultimately, they perceive union in everything around them.

4. They practice an altruistic lifestyle

These people areextremely curious. They also have a high capacity for abstraction. This constantly leads them to search for answers. In addition, they’re more open to diversity and tend to ask the whys and wherefores of things.In short, their sense of transcendence is high. Therefore, they seek to place themselves and conceive of life and daily actions in the context of interconnection with the entire universe.

5. They possess a sense of transcendence

People with high existential intelligence go beyond the senses and the material world. Find out what they're like and how they think.

Understand yourself and those around you.

psychology

Psychology

Five Characteristics of People With High Existential Intelligence

It's not “don’t meditate” but rather, that meditation is like many things — great for some people, but not necessarily for everyone. If you’ve struggled with traditional forms of meditation, yet still crave a way to settle your mind and ease your anxiety, happily, there are other approaches that can create a similar kind of mental expansiveness to that offered by meditation. These techniques don’t have nearly the same fervor or body of research backing them, but they are valuable alternatives, especially for those of us who find meditation unbearable rather than unburdening.

Meditation Is Not Great For Everyone

I find that visualization gives me the same kind of distance and space that many people find in meditation, but it also engages my imagination in the process. Rather than feeling like I need to sit with uncomfortable feelings or ideas, it allows me to transform them creatively — not to avoid them but to work with them in a generative, dynamic way. I haven’t found great research on the use of visualization as a meditation alternative, but there are <a href="https://journals.lww.com/ajnonline/Citation/1998/98120/The_Benefits_of_VISUALIZATION__Research_suggests.25.aspx">anecdotal accounts </a>of nurses using visualization with patients, particularly children, as a method of relieving pain.

1. Visualization

Certain types of coloring may help reduce anxiety. In particular, <a href="https://files.eric.ed.gov/fulltext/EJ688443.pdf">research shows </a>that coloring a complex abstract design such as a mandala or a plaid pattern can reduce anxiety in a meaningful way. Structured patterns like this have strong symmetry that taps into the harmony aesthetic, which promotes calm through symmetry and balance, quieting the visual noise of our surroundings so we can focus more deeply on what we care about. Tied to this, <a href="https://www.tandfonline.com/doi/abs/10.1080/07421656.2019.1645498">subsequent studies </a>have shown that coloring not only decreases anxiety, but also increases mindfulness and may also improve attention and creativity.

2. Colouring

Drumming is a grounding activity that lets us blow off steam in a safe and non-aggressive way. Notably, drumming is one activity that has typically been studied as a group intervention rather than an individual practice. It’s possible that solo drumming also has benefits, but <a href="https://link.springer.com/article/10.1186/s13612-016-0048-0">current research </a>on drumming tends to focus on the physical experience of rhythm, synchrony and belonging as the key drivers of mental well-being.

3. Drumming

Looking upward may also help, as this increases the amount of light that enters the eye, which itself has distinct benefits for mental well-being. Little research has been done on cloud gazing (sadly!), however <a href="https://journals.sagepub.com/doi/abs/10.1177/0013916518807274">one study </a> points to the benefits of sky views as restorative, and accessible. While green nature views have been widely shown to help reduce stress, sky views are beneficial because they can be accessed even in dense urban areas.

4. Cloud Gazing

<a href="https://juliacameronlive.com/basic-tools/morning-pages/">Morning pages </a>are a creative tool devised by the writer Julia Cameron in her celebrated book <a href="https://geni.us/DBoXUYo">The Artist’s Way </a>. To do them, you simply write three long-hand pages first thing in the morning, writing without stopping and allowing whatever thoughts arise to go onto the page. For writers, morning pages are a way of breaking through the pressure of the blank page and opening a line of dialogue with your creative brain. No one has to read them. In fact, you can place them directly into the trash when you’re done if you choose.

5. Morning Pages

Walking meditation is <a href="https://ggia.berkeley.edu/practice/walking_meditation">a form of meditation </a>in its own right, but even if you don’t have a formal walking meditation practice, some form of mindful movement can be calming. Walking is easy and accessible to most people, and for those who feel stuck when attempting a seated meditation, it can help by engaging the body as well as the mind in the act of quiet reflection.

6. Walking

Meditation is great for some people but not for everyone -- including author and designer Ingrid Fetell Lee. Here, she shares some alternatives that can help expand your awareness, calm your mind, and sink into the present moment.

health

Health

meditation

Meditation

Can’t seem to meditate? 6 joyful activities for you to try instead

<ul><li> Dopamine is a neurotransmitter that sends signals from one neuron to another.</li><li> Whatever your drug of choice, chocolate, nicotine, amphetamines, sex, social media, or shopping, dopamine is the final common pathway for all pleasurable, intoxicating and rewarding experiences.</li><li> It is believed to be the most important neurotransmitter when it comes to the experience of pleasure, motivation and reward. </li><li>But it isn’t ‘pleasure’ all the way because the same areas of the brain that process pleasure also process pain, and pleasure-pain work like a balance.</li></ul>

Dopamine(C8H11NO2)

• When that pleasure-pain balance tilts to the side of pain after the experience of pleasure, we experience feelings of discomfort, restlessness and irritability which can leave us unhappy and wanting to recreate the feeling of pleasure.• ANY type of addiction makes us malleable and you can’t behave in a rational or ethical manner if you are addicted to dopamine.

Pleasure-Pain Balance

• The only way to not get hooked to this pleasure-pain cycle is to ensure the time in between each ‘fix’ is long enough for our dopamine levels to drop back to our personal baseline of dopamine release.• Research has found chocolate increases dopamine above baseline by about 50%, sex is about 100%, nicotine is about 150% and amphetamines is about 1,000%.

Baseline Of Dopamine

Dopamine detox and a shift to conscious consumption with due consideration of the consequences, giving you back some of the power and freedom you lost when you pledged yourself to the rat race and the status competition.

Power And Freedom 

D - Admit that you have addiction and collect DATA about it.O - Understand the OBJECTIVE of your consumption addiction.P - What is the PROBLEM consumption addiction is causing?A - 30 days of ABSTINENCE.M - Practice MINDFULNESS.I - What INSIGHT do you get into your desire to consume , the problem it causes .N - What are the NEXT STEPS beyond 30 days of Abstinence.E - EXPERIMENT what strategy suits you .

D-O-P-A-M-I-N-E Detox

1. Increases ability to focus<ul><li>With the help of dopamine fasting, you can increase your capability of focus. </li><li>As it is related to the idea of less stress and distractions. This can happen by bringing some positive alterations to your everyday lifestyle.</li></ul>2. Increases self-motivation<ul><li>It improves focus, it directly increases self-motivation and this self-motivation helps in increasing daily productivity. </li><li>It also helps in achieving the main focus of our goals and career.</li></ul>

Benefits of Dopamine Fasting:

3. Improves emotional regulation<ul><li>It improves emotional regulation because we tend to stay distant from social services and other toxicity which helps in attaining emotional regulation and it also helps in bringing peace again in our lives.</li></ul>4. Develops great self-control and willpower<ul><li>We maintain distance from the real world and social media. This helps in developing great self-control and willpower as this type of fasting is related to mindfulness-based activities.</li></ul>

5. Develops and improves patience<ul><li>It is related to mindfulness activities which helps to develop and increase and patience levels. </li><li>It will improve our patience and as well as sleeping cycle.</li></ul>6. Increases life satisfaction<ul><li>When we start living with peaceful and stress-free life, it eventually increases the satisfaction towards life. </li><li>Dopamine fasting basically takes us out from stress and brings back us to peace by distancing us from a toxic and stressful world.</li></ul>

Take a break from your vices and devices to appreciate life joys.

You are probably very aware that the hard activities bring value to your life, and the others just momentary pleasure, so why do you still gravitate towards them?
To understand this, we need to look at a neurotransmitter known as dopamine.

Learn how to reset your focus, productivity, and overall capacity for happiness. Yes, it's that important. In our modern age, we are constantly flooded with dopamine. That might sound like a good thing, but it means that we constantly require more and more stimulation to feel simple happiness. It's a very, very bad thing. It's the root of why we can't accomplish what we want, and why we can't even feel what we want. Learn how to detox your dopamine, biohack your nutrition, and master the art of energizing sleep. Dopamine Detox is a book that teaches you exactly what dopamine is and isn't. It's the pleasure hormone, but that doesn't mean more is better. You'll get various techniques, all scientifically proven and validated, to regulate your dopamine to healthy levels. You'll see how 1, 3, and 7 day detoxes can work, and you'll also learn about the other ways you can prepare your body for peak performance, such as with your gut biome, your sleep, and how small nudges can make you the healthiest person you know. Easy yet effective strategies to be present, mindful, and in the moment. Nick Trenton grew up in rural Illinois and is quite literally a farm boy. His best friend growing up was his trusty companion Leonard the dachshund. RIP Leonard. Eventually, he made it off the farm and obtained a BS in Economics, followed by an MA in Behavioral Psychology. Discover the keys to peak performance in all aspects of life, in 10 minutes a day. How your environment can be your greatest enemy or ally What self-compassion has to do with dopamine The most effective 7-day detox plan that you must follow The foods, supplements, and diets that fuel us the best The powerful effects of light and temperature on health and wellbeing Circadian rhythms and how to make them work for you What you absolutely need in your bedroom, and what one thing you must keep ou

Dopamine Detox

<ul><li>Breathe in through your nose, as deeply as you can.</li><li>Fill your belly first — feel it expand — then your chest.</li><li>Finally, with the last little inhale, feel your collarbones lift.</li><li>Hold it for an instant, then let it all out through your nose.</li><li>Almost done. Now use your stomach to push the last of it out your mouth.</li><li>Repeat two times (or do a longer session for total relaxation).</li></ul>You’ve just increased the levels of oxygen and feel-good chemicals in your blood, which is good for your brain and your body.

Take three deep breaths

If you’re compelled to make a new to-do list, keep it short. No more than one or two things that can be knocked off today. Get them done. Pat yourself on the back and have a cookie. Then forget about to-dos until tomorrow. Repeat.

Throw out your to-do list

If you’re feeling stressed or depressed or just blah, dig deep into your mind to figure out what’s behind it. The key to any successful stress-reduction strategy is to first figure out what’s bugging you. Is there a single cause? Great! But often there isn’t anything specific, which indicates your stress is caused by anxiety — worry over things you can’t even define. Either way, put the damn thought (or feeling) into a mental box and commit to addressing it at some specific later time.

Put one bad thought in a box

Doesn’t matter what you actually do. A long, hot bath. A totally aimless walk around the neighborhood. Lunch in the park. Visit a friend. Take a nap. Read a book.Whatever it is, don’t involve your phone, computer, or any other communication device. Turn them off, check out for a stretch, and make sure anyone who might need you knows you’re incommunicado.

Schedule time for yourself

We humans are often unaware of the positive effect we can have on another person by simply recognizing their existence, perhaps offering a smile or a kind word, and how good such acts are for our own mood. Wave to a neighbor you usually ignore. Compliment the bagger at the grocery checkout. Come up with just about any excuse to thank a nurse.

Acknowledge someone

Loneliness is one of the biggest hurdles to our collective mental health and well-being, now more than ever. And each of us, lonely or not, craves social connection. So, think of someone you care about who hasn’t heard from you in a while, and send them a short note. Just say hello and ask how they’re doing.

Text or email a friend

Doesn’t matter if you walk or just sit, do some gardening, or merely ponder your existence. It’s well established that spending more time outside will improve your mood, especially if you can find some green space. As an added benefit, natural daylight triggers chemical changes in the brain that let us know it’s time to be awake and alert, which in turn helps the brain and body know when it’s time to sleep—both good mood boosters on their own.

Go outside

We are all creatures of habit, and a lot of our habits suck. Changing them is hard. One great trick is to piggyback a new habit onto an existing one. First, come up with something easy that you think you could manage every day. Now stack that new behavior onto something you do daily.

Start one new positive habit

Science-backed ways to improve your mental state and feel better right now. And don't worry, "exercising" is not on the list.

8 Simple But Effective Mood Boosters

Radical self-care isn’t just bubble baths and indulgence in a bag of quality chocolates.It’s taking responsibility for our lives and owning elements within our control to maximize our wellness and potential.

Radical Self-Care

Self-care that provides a sustainable, long-term solution to overwhelm and stress must start with resilience—an essential life skill. With resilience, we can take personal ownership of our circumstances professionally and personally in order to manage our stress effectively as we respond and take consistent action.

Sustainable Self-Care Starts with Resilience

<ul><li>Clear your clutter: examine the amount of clutter you have—both in your living space and your mind. </li><li>Refine your habits: your habits and routines are the structures that create your freedom to flow and be fully in the moment. </li><li>Fortify your support: create structures of support in your life to help you stay connected and on track. </li></ul>

Three Tips to Increase Resilience in Everyday Life

Redefining self-care through resilience and responsibility.

habits

Habits

How to Take a Radical Approach to Self-Care

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