“The more you fail, the more you win. It’s all a matter of persistence.”

“Success isn’t owned, it’s rented, and rent is due every day.”

“Your network is your net worth. Surround yourself with people who make you level up.”

“Focus on becoming better every day, even if it’s just 1%. Compound growth is powerful.”

“Comfort is the enemy of progress. Push yourself beyond your limits.”

“The real flex is waking up whenever you want and doing what you love.”

“Stop trading time for money and start building assets that generate income.”

“Discipline equals freedom. The more disciplined you are, the more freedom you’ll have in life.”

“Your mindset determines your future. Think big, act bold.”

“Entrepreneurship isn’t about making money; it’s about solving problems and creating value.”

“Don’t focus on the competition; focus on dominating your industry.”

“You are the CEO of your life. Take full control and stop making excuses.”

i saw my most success when planning, so check out the links below

To get your life together, you don't need any expensive courses. I saw the best personal progress when I started using a daily planner <a href="https://www.amazon.de/Tagesplaner-Zeitmanagement-Aufgabenliste-Tagesplanung-152/dp/B0B24PB4TT?crid=1XQDGKVOFPR2X&dib=eyJ2IjoiMSJ9.elQIlmJrdNSyPm5f9pb9er9ZwzjJOGPgKan58GPBU20ag4TD4DfON-U3IV20-RIaX2fvfC5K8P8hgDPVWEFobWVu2C0u1AMoQOr9KLufPabxnWT4QBV-tTu66ukfN69W7oU4iVROYy6uIHju5aSMBxZpG1c7X1Av6_p0YKJHSC0Gdov7ckQXzV3LwiV3jbG7E41-WnuMf2ySQE5gfm5M1Qfs1eyJJQKwv6QYQt9DhykpbZnd5944oBe9W8f4i8jBLPutsxDBVgNanP_J5P0hquRcjExYJEvfUzPTreUwSU8.ajDhFBLJu-CdhekAqik1d942Suwti0q1zyJ-359bkAA&dib_tag=se&keywords=daily%2Bplanner&qid=1723458615&sprefix=daily%2Bplanner,aps,83&sr=8-5&th=1&linkCode=sl1&tag=whealthwhiz-21&linkId=7f399005dd4a8bb2034ddbb55bb71deb&language=de_DE&ref_=as_li_ss_tl">[click here to access]</a>. Another great resource that helped me a lot is the book The Power of Discipline <a href="https://www.amazon.de/Power-Discipline-Control-Toughness-Achieve/dp/B086PRLDCB?crid=2CYFYA5719CVN&dib=eyJ2IjoiMSJ9.sP743X_8yxHhMuVVcynHDrQan8JHs8vkTvrx_ia1uaGElt0IyrBMqNrv4hxq_Bfq6T7b4bb-C-wwMgC-OZLAxEp8HujrxFZkS26holi044oc7O8EFtDSo540yS9yhHLTeRAy_GCmSg5atxTNTJ2oiFGWMiFRkeXFFjDIuaAKCPnuuU7TKLIFBO6LVkroVzmdhf2LYCI3BFwXZSy22woY6ugDfg17YuSrcWDH5JVZTkY.yfB3qVpNMCE_s6ihNBnn7HBZ7s5dUQRBCFi1e3kebgY&dib_tag=se&keywords=self+improvement+discipline&qid=1723458449&sprefix=self+improvement+discipline,aps,77&sr=8-1&linkCode=sl1&tag=whealthwhiz-21&linkId=d5b9656da855c9584105cfd390dc15d1&language=de_DE&ref_=as_li_ss_tl">[click here to access]</a>, which I highly recommend.

Things that helped Me!

career

Career

personaldevelopment

Personal Development

moneyandinvestments

Money & Investments

entrepreneurship

Entrepreneurship

business

Business

12 quotes of Iman Gadzhi

We hear many healthy habits every day but not all of them are realistic, so I will tell you 5 realistic habits that will make you healthier.

Healthy Habits

<ul><li>Everybody heard that you should drink 2 liters for water and it's true. Water is very important for our body. But too much water is not good, too. </li><li>Don't drink just when you're thirsty- it's too late. When you're thirsty your body says that is dehydrated, so drink regurarly. </li><li>Drink more when you do exercise.</li><li>Drink mostly water, but you can also juice, tea, and whatever you want, but it doesn't mean no water.</li></ul>

1. Drink A Lot

<ul><li>I know that it's not nice but believe me that you will see some effects on your body. In the beggining it's not pleasant but then you will feel better.</li><li>Advice- use firstly warm water and then suddenly cold, you will use to it faster.</li></ul>

2. Cold Shower

<ul><li>I know it's boring to hear that every day but it really helps you and your body. Sometimes you just don't have time but five minutes are enough, too. Every minute counts.</li><li>It's also good to stretch after long sitting and do brakes every hour because you will prevent fatigue.</li></ul>

3. Move Daily

<ul><li>Eat four-five times a day and don't skip meals even when life is busy. Eating and your health is the most important and it's here whole life.</li></ul>

4. Eat Regularly and Don't Skip Meals

<ul><li>Sometimes you don't have time or you are in a party. That's ok. But try to sleep 7-8 hours a day when you can. You will feel better and I promise you that you will see positive effects if you sleep enough. </li><li>Of course when you spent a very difficult day you can sleep more, but 14 hours every day is too much because you would be dehydrated.</li></ul>

5. Sleep 7-8 Hours a Day

health

Health

habits

Habits

Realistic healthy habits

A single death is a tragedy. A million deaths is a statistic

Death solves all problems

If you're afraid of wolves, don't go into the woods.

[after the death of his first wife, Ekaterina] This warm creature was able to soften my heart of stone. Now she is gone, and with her my only warm feelings for humans.

I trust no one, not even myself

It is enough that the people know there was an election. The people who cast the votes decide nothing. The people who count the votes decide everything

In the Soviet army it takes more courage to retreat than advance

Gratitude is a sickness suffered by dogs

Mankind is divided into rich and poor, into property owners and exploited; and to abstract oneself from this fundamental division; and from the antagonism between poor and rich means abstracting oneself from fundamental facts.

[on the Cossacks] They fought with ferocity, not to say savagery, for the Germans.

[on the Warsaw Uprising] Sooner or later the truth about the handful of power-seeking criminals who launched the Warsaw adventure will out.

A problem can be represented as the person: get rid of the person and you get rid of the problem.

You do not lament the loss of hair of one who has been beheaded.

Of course, we are not good Christians but to deny the progressive role of Christianity at that particular stage is impossible. This incident had a very great importance because this turned the Russian state to contacts with the West, and not to an orientation towards the East.

I want to tell you what, from the Russian point of view, the president and the United States have done for victory in this war. The most important things in this war are the machines ... The United States is a country of machines. Without the machines we received through Lend-Lease, we would have lost the war.

A war is on between two groups of capitalist countries ... for the redivision of the world, for the domination of the world! We see nothing wrong in their having a good hard fight and weakening each other ... Hitler, without understanding it or desiring it, is shaking and undermining the capitalist system ... We can manoeuvre, pit one side against the other to set them fighting with each other as fiercely as possible ... The annihilation of Poland would mean one fewer bourgeois fascist state to contend with! What would be the harm if as a result of the rout of Poland we were to extend the

Ivan the Terrible was extremely cruel. It is possible to show why he had to be cruel. One of the mistakes of Ivan the Terrible was that he did not completely finish off the five big feudal families. If he had destroyed these five families then there would not have been the Time of Troubles. If Ivan the Terrible executed someone then he repented and prayed for a long time. God disturbed him on these matters ... It was necessary to be decisive.

motivationandinspiration

Motivation & Inspiration

Stalin Quotes

Roberto Olivardia, Ph.D., clinical associate in psychology says, that attention span refers to the length of time we can be focused or mindful, without distraction, to a partial stimulus. Research results are showing the average attention span for many tasks can also decrease, especially when it comes to screens.

What is attention span?

Gloria Mark, Ph.D., is a psychologist who wrote a book called “Attention Span” and co-authored studies about attention span. The first study in 2004 showed the average attention span for screens was two and a half minutes. In 2012, the attention span was 75 seconds, and the most recent research shows 47 seconds.These studies have shown that your attention span decreases and gets shorter and shorter. It would seem that we need to take a deeper look at why our attention spans are getting so short.

What expert says about attention span?

Several factors contribute to your attention span becoming short. They could be sleep deprivation, a distracting environment, and gadget screens.Screens can be the ultimate culprit in robbing you of your attention span, shortening it, and leading to loss of focus, distorted memories, or killing your concentration because they overstimulate the brain.	 Roberto Olivardia, Ph.D., says, “The brain is getting such a big reward, leading to the craving of more instant forms of gratifications.”

Why is your attention span so short?

Several factors contribute to your attention span getting shorter. They can include a lack of sleep, a distracting environment, and screens on gadgets. Lack of sleep is another focus killer, as sleep is an enhancer of executive function. Many advantages of sleep can improve you in many parts of your life. Also, a noisy or cluttered environment can easily distract you. A little bit of sound or motion from other people can sometimes trigger you to disrupt your attention span.

Causes your attention span become shorter

There are multiple variables in deciding whether your attention span is normal or short. <a href="https://www.today.com/health/mind-body/how-to-increase-attention-span-rcna147866">“Factors such as the task, interest, age, expectations, and environment can shape the definition of a long or short attention span,” Olivardia says.</a>﻿This qualifies as a short attention span if you can't stay on task and recall information. That would be a sign.

What qualifies as a short attention span?

Let's illustrate some conditions to help you understand better: "If we talk about a work project, but you think about what we're having for dinner. It shows that you are paying attention to your thoughts, not the work project. It is a sign that you are not concentrating on the thing you should be concentrating on, but are distracted by another event that has not yet occurred."

Let's explore some condition of a short attention span

<a href="https://www.today.com/health/mind-body/how-to-increase-attention-span-rcna147866">Olivardia says it can be.</a> So, he describes the disadvantages of having a short attention span, they are:<ul><li>Decreased executive functioning</li><li>Decreased ability to absorb and process information</li><li>Poor working memory</li><li>Problems with decision-making</li><li>Problems with organization</li><li>Problems with time management</li><li>Difficulty carrying out longer-term projects</li><li>Difficulty with emotional regulation</li></ul> Those lists can lead to another problem such as your social relationship getting weak, getting difficult at school or work and you may also struggle to enjoy the moment of the activities or events.

Is having a short attention span bad?

Yes, it is possible. You should put in a lot of effort to improve, and there may also be other reasons for your attention span, such as genetics, diet, health habits, and the severity of the impairment.Olivardia adds, “You may also never be able to fully repair your attention span if you had a case such as head trauma, medical conditions, or severe substance. Because of this, you cannot always fully repair your attention span, but you can always work to improve it." Improving attention changes some of your daily practices and the timeline of how long you've had short attention and your health.

Is it possible to improve your attention span?

<a href="https://www.today.com/health/mind-body/how-to-increase-attention-span-rcna147866">Here are some tips to improve or correct your short attention span:</a><ul><li class="ql-align-justify">Check your sleep schedule</li><li class="ql-align-justify"> Have healthy foods</li><li class="ql-align-justify">Take screen breaks</li><li class="ql-align-justify">Go exercise</li><li class="ql-align-justify"> Meditate with calm music</li><li class="ql-align-justify">Go outside more often</li></ul>

How can you increase your focus and attention?

Wondering how to increase the attention span, because as we know, humans keep losing the ability to focus for each decade. If you’re also curious about how the attention span is getting shorter and shorter, let’s explore how it could happen and how to fix it!

Our attention spans are shorter thanks to screens lack of sleep, but this expert has the solutions you need to improve and increase your attention span for good.

mindfulness

Mindfulness

meditation

Meditation

Your attention span is probably shorter than it used to be, and How to fix it.

I always loved Japanese culture because it is so distant from ours. But it isn’t just me.In the last few years, Japanese culture has greatly impacted our society. It started with anime like Dragon Ball and Gundam. And it’s growing bigger with authors like Murakami (one of my favorites).I fell in love with the mysticism of this spiritual culture. And I started to consume a lot of content about it.I found many things that caught my attention and made me grow. Ikigai was one of these things. And I’m trying to apply it wherever I can in my life.

The Spirit of Japan

Ikigai means “a reason for being” and represents one of the few concepts of the flow of life we have long forgotten.In Western societies, we have the concept of purpose. It should be a driving force that motivates you to achieve your goals. But ikigai doesn’t only focus on goals.A purpose often remains a dream if you don’t create a practical plan. But ikigai is never a dream. Ikigai shows you your reason for being in the world according to your strengths and weaknesses.It’s a roadmap for a happy and fulfilling life. But you have to complete it honestly to get something out of it.

What is Ikigai?

Following your ikigai means aligning the four main fields of your life:<ul><li class="ql-align-justify">what you love</li><li class="ql-align-justify">what the world needs</li><li class="ql-align-justify">what you can be paid for</li><li class="ql-align-justify">and what you are good at.</li></ul>And if you ever read about ikigai, you might have already seen this graphic.

Ikigai: The 4 Fields of Life (1)

You are reading an excerpt from <a href="https://cosmopolitanmindset.substack.com/">The Challenge</a>, a newsletter where I discuss self-improvement, goal-setting, habits, time management, and health tips and tricks.Every week, you will get the following:<ul><li class="ql-align-justify">a challenge to pursue to improve your life</li><li class="ql-align-justify">an infographic to track it.</li></ul><a href="https://cosmopolitanmindset.substack.com/subscribe">Subscribe now</a> and start your first challenge.

The Challenge

As you can see, when you only consider two fields, you get four values you should always be aware of:<ol><li class="ql-align-justify">Passion = what you love + what you are good at</li><li class="ql-align-justify">Mission = what you love + what the world needs</li><li class="ql-align-justify">Profession = what you are good at + what you can be paid for</li><li class="ql-align-justify">Vocation = what you can be paid for + what the world needs</li></ol>

Ikigai: The 4 Fields of Life (2)

Living by these values can be satisfying for a while. But it will never be fulfilling. And even if you use three of the four fields, the results won’t change much:<ol><li class="ql-align-justify">Without something you can be paid for, you will feel happy and fulfilled but have no wealth.</li><li class="ql-align-justify">Without something you are good at, you will feel excited and self-approval but have a lot of uncertainty.</li><li class="ql-align-justify">Without something you love, you will feel comfortable but empty.</li><li class="ql-align-justify">And without something the world needs, you will be satisfied but useless.</li></ol>Therefore, to find your ikigai, you must find and master all four fields of your life.

Ikigai: The 4 Fields of Life (3)

Héctor Garcia and Francesc Miralles wrote the popular book Ikigai: The Japanese Secret to a Long and Happy Life.Now, we’ve already seen ikigai’s meaning and how it works. You can read the book to know how to live a longer and happier life. So, I will focus on using ikigai to build better goals.<ol><li class="ql-align-justify">Follow your ikigai</li><li class="ql-align-justify">Give thanks</li><li class="ql-align-justify">Don’t fill your stomach</li><li class="ql-align-justify">Stay active, don’t retire</li><li class="ql-align-justify">Take it slow</li><li class="ql-align-justify">Surround yourself with friends</li><li class="ql-align-justify">Reconnect with nature</li><li class="ql-align-justify">Smile</li><li class="ql-align-justify">Live in the moment</li><li class="ql-align-justify">Get in shape for your next birthday</li></ol>Let’s see how to transform these rules to build better goals.

The 10 Rules of Ikigai

The purpose is only a quarter of your ikigai. But when you think about your goals, motivation plays a big role. And having a strong purpose is fundamental to feeding it.<a href="https://www.cosmopolitanmindset.com/the-hidden-reason-you-havent-found-your-life-purpose-yet/">Search for your purpose </a>if you haven’t found it yet.

1 — Follow your purpose.

According to Garcia and Miralles, you should always thank those who supported you. So, when you reach a goal, thank yourself and those who were by your side.Celebrate your wins and achievements. You deserved it.

2 — Celebrate your achievements.

I know I built a terrible goal when I reached it, but ignore what comes next.Your goals should always have a next step. So, leave them open. Think of the bigger picture. And keep yourself in movement.

3 — Never build self-closing goals.

Once you reach a goal, it becomes easier to reproduce that same success. And with time, your routine will stagnate if you don’t challenge yourself with greater challenges.Try something new. Try something bigger. Search for new stimuli. It will fire up your motivation.

4 — Search for a greater challenge.

Sometimes, I work more on a goal because I feel the adrenaline rushing. Maybe I’m excited about a new project or I found some spare motivation.I work double the hours or even more. And then, the next day, I’m so exhausted I skip. But it shouldn’t work like this.You can delay your excitement until the next day. Value consistency over quantity. And you will never burn out.

5 — Don’t burn out.

A good friend can serve many purposes.Some friends will support you when you’re feeling down. Others will help you reach your goals. And others can do both.You can ask your friends to become your accountability system — they will do a great job. A true friend wants the best for you. So, they won’t miss a chance to tell you to focus on your goals if you ask them.

6 — Find accountable friends.

When you think you need a break, it’s already too late. And it would help if you had done it long before.Breaks are essential for your mind and body to keep doing their best. So, you can just plan your break with the same care you schedule your tasks if you are serious about your goals.Start with a <a href="https://cosmopolitanmindset.substack.com/p/unplug-and-reconnect-the-24-hour">24-Hour Do Nothing Challenge </a>, for example.

7 — Take some time off.

In my experience, I’ve noticed there are two types of goals:<ul><li class="ql-align-justify">those you pick out of greed</li><li class="ql-align-justify">and those that make you happy.</li></ul>The only difference between them is that greedy goals have lost their reward. And that’s a feature of goals you have prolonged for too much. So, you should rethink them and understand the reward you’ll get from reaching them.Is it worth your time?

8 — Pick goals that make you happy.

Do you ever try to understand if you will reach your goals?I often calculate the weekly and monthly average, multiply it by the missing time, and try to foresee if I will succeed. And although this is an efficient way to understand if it’s going great or if you need more work, it could also become dangerous.Don’t focus too much on how easily you will reach your goal. You will lose a lot of time you could have used otherwise.

9 — Limit your projection greed.

We always reward ourselves with a guilty pleasure for our birthday. But we have never thought of a greater reward — a bit of <a href="https://www.cosmopolitanmindset.com/delayed-gratification-to-help-improve-your-life/">delayed gratification </a>.So, next time you set a goal, set the deadline next to your birthday. Give yourself this big gift. And you will work with re-found motivation.

10 — Complete a goal for your next birthday.

I can’t ask you to live a life that aligns with your ikigai starting from tomorrow. Your ikigai is something you will find with time and will evolve.But I can ask you another thing.Next time you set a goal, follow these ten ikigai rules I showed you. And I can guarantee you will build a more balanced and easy-to-reach goal.[<a href="https://cosmopolitanmindset.substack.com/p/how-to-use-your-ikigai-to-build-better-goals">DOWNLOAD</a> THE FREE INFOGRAPHIC]

Share <a href="https://cosmopolitanmindset.substack.com/">The Challenge</a> with your friends and families!<a href="https://cosmopolitanmindset.substack.com/subscribe">Subscribe now</a> to help me continue publishing this type of content.Or, if you want to read more of my content, visit the <a href="https://www.cosmopolitanmindset.com/">Cosmopolitan Mindset</a>.

Before You Go

Build better goals with Ikigai! Learn how to harness your Ikigai to create purposeful and achievable goals. Discover the path to a fulfilling and balanced life today!

productivity

Productivity

Understand yourself and those around you.

psychology

Psychology

How To Use Your Ikigai To Build Better Goals

1.	The Myth of Happiness	2.	The Happiness Trap Explained	3.	Acceptance and Commitment Therapy (ACT)	4.	The Problem with Avoiding Unpleasant Feelings	5.	Defusion Techniques	6.	The Concept of Mindfulness	7.	The Role of Values in Life	8.	Committed Action	9.	The Struggle Switch	10.	Expansion: Making Room for Feelings	11.	The Power of Self-Compassion	12.	Embracing the Present Moment	13.	The Importance of Psychological Flexibility	14.	The Pitfalls of Positive Thinking	15.	The Path to True Happiness

Topics You’ll Master Today

Society often tells us that happiness is a constant state we must achieve. However, Russ Harris argues that this belief is a trap. Happiness is fleeting, and chasing it constantly leads to disappointment. 	“The more we try to achieve happiness, the more we suffer.”

Myth of Happiness

The “happiness trap” is the cycle of seeking constant happiness while avoiding discomfort. This pursuit only leads to greater unhappiness because it’s impossible to feel good all the time. 	“Happiness is not about feeling good, it’s about living a meaningful life.”

Happiness Trap Explained

ACT is the foundation of the book’s approach. It encourages accepting negative emotions rather than fighting them, and committing to actions aligned with your values. 	“It’s not about getting rid of difficult feelings; it’s about living a rich, full life in spite of them.”

Acceptance & Commitment Therapy (ACT)

Avoiding unpleasant emotions only intensifies them. Harris suggests that accepting these feelings and allowing them to exist can reduce their power over us. 	“What you resist, persists. What you accept, you can manage.”

Problem with Avoiding Unpleasant Feelings

Defusion involves separating yourself from your thoughts. Instead of getting caught up in them, you observe them as just words or images, reducing their impact. 	“You are not your thoughts. You are the observer of your thoughts.”

Defusion Techniques

Mindfulness is about being present in the moment without judgment. It helps you focus on what’s happening now, rather than being lost in worries about the past or future. 	“Mindfulness allows us to experience life directly, without the filter of our thoughts.”

Concept of Mindfulness

Living according to your values is key to a fulfilling life. Harris encourages identifying what truly matters to you and using these values to guide your actions. 	“Values are your heart’s deepest desires for the way you want to live your life.”

Role of Values in Life

Committed action involves taking steps, however small, towards living a life aligned with your values, even when it’s difficult. This approach leads to a more meaningful existence. 	“Small steps taken consistently lead to big changes over time.”

Committed Action

The “struggle switch” is our tendency to resist negative feelings. When it’s on, we fight our emotions, which only makes them stronger. Turning it off means accepting emotions as they are. 	“Turn off the struggle switch, and you’ll find peace, even in the midst of discomfort.”

The Struggle Switch

Expansion involves making room for your emotions rather than trying to push them away. By expanding your awareness, you can coexist with difficult feelings without being overwhelmed. 	“Expand your awareness, and you’ll find that your feelings don’t have to control you.”

Expansion: Making Room for Feelings

Self-compassion means treating yourself with the same kindness you’d offer a friend. It helps you cope with setbacks and encourages growth without harsh self-criticism. 	“Self-compassion is the antidote to self-judgment and a key to emotional resilience.”

Power of Self-compassion

Focusing on the present moment, rather than being lost in thoughts about the past or future, allows you to experience life more fully and reduces unnecessary suffering. 	“The present moment is the only place where life truly happens.”

Embracing the Present Moment

Psychological flexibility is the ability to adapt to changing circumstances and to live according to your values, even in the face of adversity. It’s a central theme in ACT. 	“Flexibility in your thinking and behavior allows you to navigate life’s challenges more effectively.”

Psychological Flexibility

Harris warns against the trap of forced positive thinking, which can lead to ignoring real problems. Instead, he advocates for a balanced approach that acknowledges all emotions. 	“Positive thinking can become toxic when it denies the reality of our experience.”

Pitfalls of Positive Thinking

True happiness, according to Harris, is not about constant pleasure but about living a life that’s meaningful and aligned with your values. It’s about embracing the full range of human experience. 	“Happiness is not about feeling good all the time; it’s about living a rich, meaningful life.”

Path to True Happiness

1.	Recognize the Myth of Happiness: Understand that constant happiness is unattainable.	2.	Avoid the Happiness Trap: Embrace all emotions, not just positive ones.	3.	Practice Acceptance: Allow negative emotions to exist without resistance.	4.	Use Defusion Techniques: Separate yourself from your thoughts.	5.	Cultivate Mindfulness: Stay present in the moment without judgment.	6.	Align with Your Values: Live a life guided by what truly matters to you.	7.	Take Committed Action: Move towards your values with consistent effort.	8.	Turn Off the Struggle Switch: Accept emotions rather than fighting

9.	Expand Your Awareness: Make room for feelings without being overwhelmed.	10.	Practice Self-Compassion: Treat yourself with kindness and understanding.	11.	Stay Present: Focus on the here and now.	12.	Develop Psychological Flexibility: Adapt to challenges while staying true to your values.	13.	Avoid Forced Positivity: Accept all emotions as part of the human experience.	14.	Seek True Happiness: Focus on living a meaningful life, not just a pleasurable one.	15.	Embrace the Full Range of Life: Understand that happiness includes all of life’s experiences.

The feeling of love comes and goes on a whim; you can't control it. But the action of love is something you can do, regardless of how you are feeling.

Escape the happiness trap by embracing all emotions and living a life aligned with your values.

A guide to ACT: the revolutionary mindfulness-based program for reducing stress, overcoming fear, and finding fulfilment – now updated. International bestseller, 'The Happiness Trap', has been published in over thirty countries and twenty-two languages. NOW UPDATED. Popular ideas about happiness are misleading, inaccurate, and are directly contributing to our current epidemic of stress, anxiety and depression. And unfortunately, popular psychological approaches are making it even worse! In this easy-to-read, practical and empowering self-help book, Dr Russ Harries, reveals how millions of people are unwittingly caught in the 'The Happiness Trap', where the more they strive for happiness the more they suffer in the long term. He then provides an effective means to escape through the insights and techniques of ACT (Acceptance and Commitment Therapy), a groundbreaking new approach based on mindfulness skills. By clarifying your values and developing mindfulness (a technique for living fully in the present moment), ACT helps you escape the happiness trap and find true satisfaction in life. Mindfulness skills are easy to learn and will rapidly and effectively help you to reduce stress, enhance performance, manage emotions, improve health, increase vitality, and generally change your life for the better. The book provides scientifically proven techniques to: reduce stress and worry; rise above fear, doubt and insecurity; handle painful thoughts and feelings far more effectively; break self-defeating habits; improve performance and find fulfilment in your work; build more satisfying relationships; and, create a rich, full and meaningful life.

mentalhealth

Mental Health

books

Books

Russ Harris

The Happiness Trap

Body Scan Meditation: Enhance Mind-Body Connection
This simple yet powerful technique involves focusing your attention on different parts of your body, cultivating relaxation and mindfulness. It offers several benefits including releasing tension, reducing stress, and improving body awareness.
What is Body Scan Meditation?
<ul>
<li>A mindfulness technique focusing on the body</li>
<li>Involves bringing awareness and relaxation to different body parts</li>
</ul>
Benefits of Body Scan Meditation:
<ul>
<li>Relieves tension throughout the body</li>
<li>Reduces stress and anxiety</li>
<li>Improves body awareness and connection</li>
</ul>

Introduction

Find a comfortable position, either lying down or sitting, and make sure the space around you is quiet.
Top to Bottom: Start by focusing on your head and work your way down to your toes. 
<ul>
 <li>🧘‍♂️ Notice your head and relax any tension or discomfort you feel.</li>
 <li>🌬 Breathe deeply into any areas that feel tense.</li>
 <li>🙌 Continue down your body, noticing and releasing tension in each area.</li>
</ul>

Effective Practice Tips 💆‍♂️

🚶‍♀️ Go Slowly: Take your time with each body part.🙏 Stay Present: Keep your mind focused on the sensations without getting distracted.📅 Practice Regularly: Make it a part of your daily routine for best results.

Tips for Practicing

Your body hears everything your mind says. Stay positive.

Hey there! 👋 Congrats on finishing Day 4! Are you ready for more? 😉 Make sure to check out my profile for more courses with free certificates. Plus, follow me to get daily updates! 🚀<a href="https://dsta.sh/qgJqSwomTP9cHpLJ6">Click here for Mindfulness and Meditation Day 5</a>Fun fact: I started these courses as a way to save up for college. So far, I've raised $0, but my goal is $344! 🎓 #Day34Want to help me reach my goal and support my education? <a href="https://buymeacoffee.com/manas.purwar">Click here to donate! </a>Thank you for your support! 🙏

Reward Yourself for a Job Well Done! 💪

This is Day 4 of our Mindfulness and Meditation series, guiding you through body scan meditation to deepen your physical and mental awareness.

Mindfulness and Meditation : Day 4

In the morning, your body is at its prime for physical activity. This can greatly benefit your health and weight loss. Make sure to move your body during this time to jumpstart your metabolism and burn calories and fat.
🏃‍♂️ Remember, the morning is the perfect time to exercise! 🌅
<ul>
 <li>🧘‍♀️ Stretch gently to wake up your muscles</li>
 <li>🚶‍♀️ Take a brisk walk or jog to get your heart pumping</li>
 <li>🤸‍♀️ Try a quick workout routine</li>
</ul>

Mornings - The Most Important Time

Benefits of Walking: 
<ul>
<li> Helps activate your body </li> 
<li> Can be a quick, simple and low-impact way to add exercise to your day </li> 
<li> Can be done anytime and anywhere </li> 
<li> Can help boost your mood </li> 
<li> Can help improve your overall health </li> 
</ul>
 Quick Tip: Set a goal to walk at least 30 minutes a day, or break it up into smaller increments. This can help you stick to it and feel accomplished! 💪

Adding Walking to Your Daily Routine

The sun is your best source for vitamin D, so make sure to get some sun every day! A morning walk is a great way to start your day and get your dose of vitamin D. 🚶‍♂️🧈
Need more tips? Here's how you can get enough vitamin D from the sun: 👇
<ul>
 <li>Spend 5-10 minutes in the sun a few times a week</li>
 <li>Aim for 10-30 minutes of sun exposure on your arms, legs, or back without sunscreen</li>
 <li>Make sure to protect your skin when spending longer periods in the sun</li>
</ul>
Enjoy your sunny days and get the vitamin D your body needs!🌞 #vitaminD #sunexposure

Don't Forget About Vitamin D! 🌞

Key Concept: Oxygen is vital for our body and affects fat burning.
- Oxygen is a type of fuel that our body needs to survive. 
- It impacts our overall well-being and helps us burn fat. 
- Make a habit of going outside every morning to take deep breaths.
🌬️😊

Oxygen - Fuel for Your Body

Improve Sleep in a Cold Room with Smart Devices and Ventilation

<ul>
 <li>Use smart devices to improve sleep conditions</li>
 <li>Consider ventilating room to save money</li>
</ul>

Temperature

Start your day right by incorporating a morning soft training session. This small step can have a big impact on your health.
Here's why:
<ul>
 <li>Morning exercise boosts your energy for the whole day</li>
 <li>You'll feel more motivated and productive after your workout</li>
 <li>It's a great way to start your day with a positive mindset</li>
 <li>Morning exercise can promote better sleep at night</li>
</ul>
Don't let anything hold you back from making this healthy habit a part of your routine! 💪🌅

Why Morning Soft Training is Your Key to Health

Don't forget the protein:
<ul>
 <li>Eggs</li>
 <li>Meat</li>
 <li>Chicken</li>
</ul>
Protein is vital for muscle energy.
Don't forget healthy fats and complex carbs:
<ul>
 <li>Avocado</li>
 <li>Whole grains</li>
 <li>Vegetables</li>
</ul>
Aim for a balanced breakfast to fuel your day. 💪

Nutrition Tips for a Healthy Breakfast

Sleep is crucial for your brain and body to function properly. Make sure to get 7-9 hours of sleep each night to allow your brain to process information and give your body the rest it needs.
Prioritize your sleep by turning off your electronic devices before bedtime and creating a dark and quiet environment to ensure uninterrupted and restful sleep.

Sleep and its Importance

An article from a russian fitness blogger

Статья автора «Арсений Ким» в Дзене ✍: Самое важное время дня – это время пробуждения. Именно утром формируется настрой на дальнейшую часть дня.

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