“It is always our own self that we find at the end of the journey. The sooner we face that self, the better.”

Self-reflection is thinking about yourself. It's about what you feel, what you've done, and your overall life experience.  <a href="https://www.reflection.app/blog/self-reflection-101-what-is-self-reflection-why-is-reflection-important">Geil Browning, Ph.D.,</a> says that self-reflection helps us learn by remembering every detail of every experience. We can think about why something happened, what the impact was, and whether it should happen again. We can also clarify our thinking and focus on what matters to us.

What is Self Reflection?

There's a big difference between people who reflect on themselves and those who don't. People who reflect on themselves know their abilities and limitations. This is about knowing your strengths and weaknesses. Knowing good and bad values affects self-motivation, self-image, and self-confidence. The individual will know how to help others, especially themselves.People who reflect on themselves can solve problems. Knowing their strengths and weaknesses helps them solve problems in different ways. If the problem is about their inability, they can learn, ask for help, or use tools.

Why do we need to do Self Reflection?

Next, individuals can identify and manage their emotions. Human emotions are complex and sometimes difficult to describe. Individuals who reflect on themselves can identify and describe their emotions. Then, they return to normal conditions.

<ul><li class="ql-align-justify">Write it out your thoughts during a journal writing session.</li></ul>Journaling is not just writing a diary. It's about asking questions and writing answers. You can ask questions about important events, your behavior, and your future. You can use these to evaluate yourself. You can also ask questions about how your behavior affects problems, whether your life goals are realistic, and more.

How to start Self Reflection?

<ul><li class="ql-align-justify">Expose yourself to open spaces.</li></ul>Get out in nature to reflect. Being surrounded by green and blue helps you relax and think.<ul><li class="ql-align-justify">Find the "Hole" in yourself</li></ul>﻿Ask people you trust or are closest to find the "hole" in you. Good feedback is the fastest and most effective way to develop yourself by finding the existing hole.

After you try to do Self Reflection to yourself. Now, you are about to meet the benefits.  There are several benefits of self-reflection that experts (<a href="https://www.verywellmind.com/self-reflection-importance-benefits-and-strategies-7500858">Angeleena Francis, LMHC, Executive Director for AMFM Healthcare and Kristin Wilson, MA, LPC, CCTP, RYT, chief experience officer for Newport Healthcare</a> ) cite, as follows:<ul><li class="ql-align-justify">Increased self-awareness</li><li class="ql-align-justify">Awareness to control oneself</li><li class="ql-align-justify">Communication skills</li><li class="ql-align-justify"> Have a close relationship between yourself and your values</li><li class="ql-align-justify">Ability to make decisions</li><li class="ql-align-justify">Responsibility for yourself</li></ul> Reflecting on your life helps you improve. Be comfortable and clear-minded.

Benefits of Self Reflection

Knowing yourself helps you grow as a person and understand your needs. It also helps you handle emotions, make decisions, and overcome problems. Self-reflection is key to getting the most out of it.

Jelajahi lebih jauh bagaimana Refleksi Diri dapat menggali jati diri Anda dengan berbagai teknik yang bisa Anda coba.

Understand yourself and those around you.

psychology

Psychology

personaldevelopment

Personal Development

mindfulness

Mindfulness

mentalhealth

Mental Health

Who Are You Really? Start Self-Reflection to Find the Answer.

Multitasking makes you think you're getting more done. You're actually doing less and feeling stressed. You probably noticed that you get less done and more stressed.Multitasking is a waste of time. It's mentally exhausting. We're overwhelmed with notifications, and our attention spans are limited. Stress and burnout make us less productive.Many professionals are moving from multitasking to single-tasking. This should help reduce stress and burnout.

Single-tasking means focusing on one thing at a time. It helps you work better and focus on one task at a time. Multitasking means doing more than one thing at a time. It can mean doing several tasks at once and switching between them often. The goal is to get more done in less time.

Single-Tasking vs Multitasking

Multitasking causes an increase in brain work. So, the brain will be overwhelmed by an increase in the cognitive load with many information streams. After the brain is overwhelmed, your attention is forced to focus on many things at once. It can also lead to inefficiency, incomplete tasks, and lower work quality. If you do multitask many times, it will increase your stress level, decrease your energy quickly, and possibly lead to burnout.

Multitasking's problem

It depends on what we're multitasking. It's not always bad. Multitasking is efficient for simple tasks. For example, when you do laundry while listening to a podcast, or when you wash the dishes while you heating your food in the microwave.

Is multitasking ever okay?

There are 3 benefits if you can focus on a single task, here they are:<ul><li class="ql-align-justify">Enhanced Productivity</li><li class="ql-align-justify">Reduced Stress</li><li class="ql-align-justify">Greater Satisfaction</li></ul>

The benefits of single-tasking

When you do single-tasking, it will lead to a deeper focus on the task at hand. You will be free from distraction, and any interruption. Your tasks are completed faster and have better results. For example, a content writer could break a blog post down into steps: research, keywords, outline, draft, and revise. Focus, work faster, and get it done in less time. Then you could do another task, or do all the tasks at once.

Enhanced Productivity

Multitasking is stressful. Your brain makes your nervous system stressed. You can't multitask and get a better result, use time more efficiently, or reduce stress. Single-tasking could lead to better results.If you're a content writer with clients, you'll also need admin skills. This is especially true for solo workers.  The content writer plans each task and manages time by doing single-tasking. You can manage main tasks better without stress.

Reduced Stress

Satisfaction affects workers. Finishing a task and feeling good about it is a big win. As a worker, you can improve your life in general, including your work-life balance and your personal life. Doing one thing at a time gets better results and makes work more fun. You're a content writer with many clients and projects. Sometimes the deadline is close to another project. You'll have to switch to another project. The project will be done on time.

Greater Satisfication

If you focus on one project at a time and complete a few key steps on another project that's coming up fast, you'll feel less overwhelmed. By changing to single-tasking, they not only accomplish tasks more quickly but also enjoy the creative process more.

Conclusion

Single-tasking is giving you advantage to enjoy the process and know how your task progress in a detail.

Learn all about single-tasking in this comprehensive guide. We break down its benefits and how to incorporate it in the digital age.

productivity

Productivity

remotework

Remote Work

habits

Habits

problemsolving

Problem Solving

timemanagement

Time Management

Single-Tasking: Mastering the Art of Deep, Productive Work

Your attention is a precious and finite resources."you only have so much of it."Every choice you make and every action you take is a transaction related to your attention. You are taking the attention that you have and giving it over to something. This is a zero-sum proposition in that when you pay attention to one thing, you effectively ignore something else.Your attention is also a powerful resources. What you choose to focus on determines what you consider to be important. What you pay attention to determines your priorities. Whatever you give attention to becomes larger and more important

Your attention is such a gem

Most of the time, your attention happens automatically and unconsciously, and it disconnects you from living in the present. Many of these stories are compelling tales that pull us back into the past—to events that have passed—or propel us forward into the future to things that might or might not happen. They invariably detract and distract from our ability to pay conscious attention to and respond skillfully in the here and now, whether we're holding a conversation, involved in a work assignment, interacting with our partner or kids, driving, or writing a blog article.

Why you need to maintain your attention?

Attention has always been a form of currency, but as we live more of our lives online, it is now the currency. To what extent do we wield it consciously and purposefully vs. wasting it mindlessly? As the primary currency of the human condition, our well-being necessitates spending our available attention more carefully.

Nowadays, your attentions become a valuable currency

1.Allocating the attention you have in deep-focused and be intentional You should try to allocate which are more important things you should pay attention to and the things that you should not to pay attention to. If you do that, you will understand better which things you get done first and then get done another task after, and also you can know how your mind work. So, you are not waste a time for doing things unconsciously. Simply by acknowledging its presence and appreciating its value, you can begin to direct your attention toward activities, people, ideas and issues that are worthy.

How should you do to maintain your valuable attention

2.Practicing mindfulnessThe benefits of mindfulness practice is to pay attention with intention to a presence-moment experience. “Where is your attention right now?”“Is it where you want it to be?” “Where you need it to be?”As you ask yourself those questions to acknowledge how important your attention, and intentionally, you eager to know how you supposed to direct attention to.Concentrative meditation would be the one way to practice your mindfulness that lead to your attention become better. You can use a specific object, such as sound or intentional breathing.

3.Grab your attention back from external distractionYour thoughts and stories inside your head sometimes take over your concentration, then lead you to another attention that not worthy to pay attention to. So, you should grab your attention to put on right track.This is how to remain centered in the present and be as skillful as possible at whatever you do.

4.Avoid multitask, if you can stay away, just stay away.To get one thing done smoothly without any distractions, its really hard. It would be good thing if you get done things one by one, but it is not time wise. So, you probably choose to do multiple things in one time.Multitasking becomes standard operating procedure, even when it is not necessary. When you are doing more than one thing, you aren't looking at more than one thing. You are not really paying attention to any of them. It wastes your time more than doing one thing. Do one thing at a time and pay close attention to each task.

Learning to be really aware of what we are paying attention to, and practicing using that awareness to move our attention to where we want it to be - again and again - will help us to manage much more of our lives. You can begin to use more of your time to support choices and actions that better align with your values, the principles you hold most dear.As a result, you will have greater access to true contentment, to peace of mind, to peace of heart, and to a life of purpose and meaning. And that is a subject worthy of your limited and precious attention.

Result

“Our attention is like water, and with it, we can choose to water the flowers or the weeds of our experience.” -John Bruna-

As the primary currency of the human condition, our well-being necessitates that we allocate our precious attention with intention and care, giving it to things that truly matter.

health

Health

Treat Your Attention Like the Precious Resource It Is

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.

meditation

Meditation

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

These 3 points to not telling other people about what going on in your life. Everyone has the intention to say something about what kind of things happened in their life, but don’t have control over that. It is normal because everyone feels excited about the things that happened. Which things you can tell and other things you should keep by yourself.

It means that you do not draw a clear line on what other people should know about you. If you tell them too much, think carefully, other people will know your private things. They will probably misuse it.

No boundaries.

You used to share everything that happened in your life, but frankly speaking, people do not need to know the little details of your life. If there is a person who likes to share everything, that would be a red flag as an individual. Other people don't care about all the information about you. Eventually, it will show that these people need more validation and build an audience to listen to their story because they don't get enough validation, especially from themselves.

Not everyone is happy to listen to your story, even your next goals or dreams. Everyone has their own things to deal with.  You will not tell everyone about your plan if you want to achieve your dreams successfully. This is because you can have fun along the way and make a thousand mistakes without guilt or shame.

" Keep your mouth shut if you want to make your dreams come true without any kind of judgment. "

You do not have to explain anything to anyone because you can make mistakes while doing and learning privately. You probably do not want people to see you making mistakes because you will look embarrassed. People could say any judgment statement according to your act. That’s why if you want to learn peacefully, create a clear line and border for other people. It could be about your personal life, your financial state, you’re a big dream, and other things that you should keep only for yourself.

Privacy

Many cases happen to people who used to tell parts of their personal lives to make a relation with the audiences. They got robbed or other criminal acts from other people who watch them frequently. You would think that you are an ordinary person without any fame or public familiarity, but this could happen to anyone if you are not aware of how the internet works that spreads information quickly. People sometimes do not have bad intentions for others, but if others give them a clue or chance, people who are desperate financially can take it as their chance to fulfill their needs.

Danger

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Communication

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Love & Relationships

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Videos

This comedy channel follows the life of free-spirited Professor Stamps. She teaches her students how to live privately on their own terms, dress and eat well in the short time we all have.

-- Oh and tiramisu is consumed at least once a week.

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Kelly Stamps

Stop telling people your business.

In fact, those seemingly shy friends and co-workers have many good habits, or traits, that could be learned from. There are things that introverts do better than extroverts. And below are nine fantastic introvert qualities

9 Important Things Introverts Do Better Than Extroverts

Introverts tend to make friends based on quality rather than quantity. They need more time to observe and get to know each other until they make sure if this person is suitable or not. Once introverts make friends with others, they'll be ready to be present at every time and in every situation. They will know the smallest things from their friends. Not only know about your name or your birth date, but they know about what things you like and don’t like.

Making the Most Amazing Friends

Introverts enjoy listening instead of talking, but it doesn't mean they can’t have a good conversation with others. Introverts would do better if they listen first. They will pay attention and listen carefully to your story, even if you tell a long story, they will keep listening until you done.

Active Listeners

Introverts love to observe to know anything around them and be able to take action for doing something. While they are having a conversation, they will observe other parties' expressions, body language, and even voice tones. They will notice and know there is something wrong with other parties. Introverts would be understand and be able to empathetic.

Having a Natural Ability to Read Emotions

Telling some secrets or even your top secrets to your introverted friends, it’s more secure than writing status on your second account social media. Introverts would understand how hard it is to build trust and believe in someone

Great at Keeping Secrets

As you read the third thing, you already know that introverts love to observe. Not only watching, but it has to be a master skill of watching. Introverts pay attention to what happens around them, or what the story is told to them. They would be able to arrange many pieces from what they observe and use them when they are ready to use.

Natural Observers

You have to be grateful if you have an introverted friend. They pay attention to the smallest thing in the problem. Introverts analyze what is going on, get the information, explore more to get a hole from the problem, and then give the advice to solve the problem which will work.

Expert Problem Solvers

They are great listeners, great observers, great at reading emotions, and even problem solvers. All of those abilities could make introverts into compassionate leaders. As a leader, they’ll be able to adapt and their calmness could clarify their actions in any situation. Employees could be heard from their struggles, ideas, or want to achieve more goals by an introverted leader.

Compassionate Leaders

School part or work part could make people feel hectic at the time and don’t know how to take mindful rest, but Introverts know exactly how to take quality rest time.A quiet day is possible for an introvert to recharge their energies, and be ready to face the world again.

Master of Self-care

Introverts don’t need external approval from others about anything, because they already spent their time alone to seek the idea, or to analyze the reason behind something. Introverts trust in their gut and instinct about what they are doing. So, getting external resources and external approval isn't necessary for them.

Don’t Seek Approval from Others

If you are an introvert, you don’t have to be ashamed because you cannot connect with many people, but you can connect with someone you are comfortable with.Whether you are an introvert or an extrovert as a person, you already get the strength to face the world.

Regardless you are an introvert or an extrovert, you are valuable and valuable with your own charm.

In this article, we'll show you the different reasons why introverts are better leaders than extroverts. Read on...

Do you know <a href="https://medium.com/@ariefia.armani/are-you-getting-heartburn-after-eating-spicy-food-59af8eacf6ad">eating spicy food can cause heartburn</a>? People who love to eat spicy food have this experience. It could happen after people eat their spicy food.When they enjoy the taste and feel the heat on their tongue from spicy food. After eating, they feel uncomfortable around their stomach. The feeling goes up to the chest area and becomes a burning sensation up to the throat. Oh, so horrible!

Heartburn or what is known as acid reflux is an uncomfortable feeling around the chest to the throat accompanied by a burning sensation. Several symptoms could be followed such as bloating, nausea, or vomiting.Heartburn is caused by eating a certain food (which could be spicy food) or <a href="https://medium.com/@ariefia.armani/do-you-overeat-use-a-food-journal-c8a84ad440db">overeating.</a> It happens because the stomach releases acid that is carried by the food you eat and acids could go up around the chest until the throat. Because of that, people can feel a burning and painful sensation. A burning sensation could last from a few minutes to a couple of hours.

What is heartburn? and What does heartburn feel like?

It is possible! Spicy food is made from many types of chilis, or peppers. It has capsaicin in it to make food spicy and can irritate the tongue, throat, and even esophagus.Capsaicin could make the digestive system work slower and the food would last longer than usual. More food stays longer in the stomach and will increase the chance of developing heartburn.

How is it possible that spicy food can cause heartburn?

It doesn’t always happen and also does not happen to everyone, but some people get heartburn caused by eating spicy food. Even people who have a sensitive digestive system can experience heartburn.

Does heartburn always occur when you eat spicy food or after you eat?

An effective way to overcome heartburn is watching and knowing what you should consume and should not eat. If you <a href="https://medium.com/@ariefia.armani/are-you-addicted-to-spicy-food-here-are-five-signs-you-need-to-aware-of-it-1df0d3e509">love eating spicy food</a> and still can’t control it, you could still consume it but in minimum portions.

How do I calm down the heartburn because I love eating spicy food?

Most cases of heartburn can be treated at home, but if you notice that you get heartburn frequently, you should talk to your doctor.<ol><li>Eating and drinking something can soothe the burn : You can choose food, fruit, or beverage that can soothe and cool down the burn such as banana, warm tea, milk, etc. </li><li>Don’t lie down : Sitting upright after eating any food no matter what can help with heartburn. </li><li>Change to the loose clothes : Wearing loose clothes or baggy pants would decrease the pressure around your stomach.</li><li>Keep your phone close to you : Make a emergency call if the pain keep coming. </li></ol>

An effective way to get rid of heartburn after eating spicy food

Are you love to eating spicy food? Knowing the symptoms of heartburn that important, because one of caused is eating spicy food. 

Do you know eating spicy food can cause heartburn? People who love to eat spicy food have this experience. I am also one who is part of it. It could happen after people eat their spicy food. When…

food

Food

Are you getting Heartburn after Eating Spicy Food?:

Food is one of the necessary elements to get the energy to go through our lives. Every human need it.Why we (human) need food? Of course not only human, every living objects need food. Our bodies need something to re-charge the energy. Same as any vehicle or machine they need gas or electricity to work it on.Thus, our body need food, not just food but the high-quality and nutritious. So, the point is humans need food.

Do you overeat while eating both alone or with someone? : Use a Food Journal.

If it yes, you would relate of it. Overeat would happen if we don't focus what we eat. We could be eating while watching TV, reading a book, or when we doing something else while we are eating. When we are at the restaurant or party, we see many food with different portions based on we order. After we get done, there are still left-over. We don't want to waste food, but if we still insist to eat, we overeating. Even we pack and take-away, are you sure you can finish the food before they get bad?

Do you overeat while eating both alone or with someone?

Because of those problems, we need a tool that can track our food intake.A food journal is a tool to track what we eat and drink all day long. We could track many foods from appetizers to main courses, and the last desserts.Food journals also can identify our eating habits. Based on the purpose of a food journal, we can recognize what we are doing as to know our eating habit.How do we make a good food journal? and If we do it, do a food journal make a great impact for our benefit?

A food journal

Before we implement these elements, we should make sure about our purpose for using a food journal. For examples:"I want to know how my eating habits.""I want to track how much carbs do I intake for a day."These elements write in questions forms, so we should answer it as based to make a useful food journal.<ul><li>How hungry was I?</li><li>Where did I eat?</li><li>When did I eat?</li><li>What I ate?</li><li>How many portions did I eat?</li><li>How long did it take to finish my food?</li><li>What did I do while I was eating? If yes, what was it?</li><li>Who were you eating with?</li><li>How was my mood when I ate?</li><li>What did I crave when it was not my eating time?</li></ul>

Elements of Guide to Make a Food Journal

Yes, it does! If we use it effectively we will feel the impact, but if we don’t or we do not have a definite purpose for using this tool, it becomes horrible.A food journal is just a tool to help people recognize what’s wrong about their body, and try to identify what it is, then fix it step by step.

Does a food journal worth it? 

<ol><li>Why’s : You would recognize there is something wrong with your eating habit. Your 'Why' questions could answer it.</li><li>The environments and people can influence you : Everything around you can affect you, even you already try to ignore that.</li><li>Finding the root of problem the eating habit : You could find out exactly what you’re doing while you’re overeating.</li><li>Spoil the exact amount of what you consume : You realized that how much portion you eat. </li><li>Bonus! Maintain the body weight : Your body weight will be stable because you eat well and fulfill your needs. </li></ol>

The benefits of using a Food Journal

Based on this story, I can found the reason how my eating habit was actually wrong. I don't even realize it. 

A food journal can help to track everything we eat and also can help to know if there is anything wrong with our eating habits.

Who Are You Really? Start Self-Reflection to Find the Answer.

Single-Tasking: Mastering the Art of Deep, Productive Work

Treat Your Attention Like the Precious Resource It Is

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

Stop telling people your business.

Ariefia Armani